Biceps and Triceps

Curls
35lbs x 12
35lbs x 12
40lbs x 10
45lbs x 6

Forearm Curls
35lbs x 12
35lbs x 12
40lbs x 12
45lbs x 8

21s
55lbs x 21
65lbs x 21
75lbs x 21
80lbs x 21 with a break each turn

Reversed barbell curls
40lbs x 12
50lbs x 12
50lbs x 12
60lbs x 5 

Tricep Extensions
70lbs x 12
80lbs x 10
85lbs x 8
90lbs x 6

VBar
90lbs x 12
110lbs x 12
130lbs x 10
135lbs x 10

Single OHE
25lbs x 12
30lbs x 10
30lbs x 10
35lbs x 6

1 hour of cardio class

3point hyper extension
20, 12, 12
20, 12, 12
20, 12, 12

Lat Pulls downs
100lbs x 10
100lbs x 10
120lbs x 10
140lbs x 8

Low Rolls
80lbs x 20
80lbs x 20
100lbs x 10
120lbs x 8

Curls
30lbs x 12
30lbs x 12
35lbs x 10

Dips
20, 20, 20

Push ups
30, 30, 30

Squats w/ calve raises
135lbs x 12, 12
225lbs x 10, 12
225lbs x 8, 12

Squats w/ calve raids
205lbs x 12, 12
215lbs x 12, 12
225lbs x 10, 12
235lbs x 10, 12

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

Forearm curls
35lbs x 12
40lbs x 12
40lbs x 12
45lbs x 6

Tricep Extensions
60lbs x 12
70lbs x 10
85lbs x 10
90lbs x 8

Calf extensions
170lbs x 20
180lbs x 18
190lbs x 18
200lbs x 14

Leg extensions
190lbs x 12
200lbs x 12
210lbs x 12
220lbs x 10

Cable Curls
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 8

VBar
80lbs x 20
90lbs x 12
100lbs x 12
120lbs x 8

At work 100 push ups and 40 pull ups.

10min cardio at the gym

Incline crunches
30, 30, 30,

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

VBar
110lbs x 12
130lbs x 10
140lbs x 8
150lbs x 6

Rope Pulls
70lbs x 12
100lbs x 10
100lbs x 10
110lbs x 8

Skull crushers
50lbs x 12
60lbs x 12
70lbs x 12
80lbs x 10

Iso curls
45lbs x 12
50lbs x 12
55lbs x 10
60lbs x 8

Preacher Cable Curls
20lbs x 12
30lbs x 12
40lbs x 10
50lbs x 6

VBar
110lbs x 12
120lbs x 10
130lbs x 10
140lbs x 8

OHE
25lbs x 12
30lbs x 10
35lbs x 10
40lbs x 5

Dumbbell Curls
30lbs x 12
35lbs x 10
40lbs x 6
40lbs x 6

25lbs Twists
12, 15, 12, 9

Crunches
30, 30, 30, 30

Cable Curls
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 6

Bar pull up
90lbs x 12
95lbs x 10
100lbs x 8
105lbs x 8

Cable Kick Backs
15lbs x 12
25lbs x 12
30lbs x 10

Curls
25lbs x 12
35lbs x 12
40lbs x 8
45lbs x 6

Dips
25, 25, 25, 25

Preacher Curls
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 4

VBar
100lbs x 12
120lbs x 12
130lbs x 10
140lbs x 7

OHE
25lbs x 12
30lbs x 10
35lbs x 6
35lbs x 6

Iso Curls
45lbs x 12
50lbs x 10
55lbs x 5
55lbs x 8

Crunches
35, 35, 35

Curls
30lbs x 12
35lbs x 10
40lbs x 7
45lbs x 3

21s
55lbs 7, 7, 7
60lbs x 7, 7, 7
65lbs x 7, 7, 7
65lbs x 7, 7, 7

Rope Pulls
50lbs x 12
55lbs x 10
60lbs x 10
65lbs x 10

Preacher Curl
45lbs x 12
55lbs x 10
70lbs x 8
80lbs x 8

Curls
30lbs x 12
30lbs x 12
35lbs x 10
35lbs x 10

Hanging curls
25lbs x 10
30lbs x8
30lbs x 10
35lbs x 8

ISO curls
45lbs x 12
50lbs x 10
50lbs x 8
55lbs x 5

Inner curls
30lbs x 8
30lbs x 10
35lbs x

Double Curls
20lbs x 8
20lbs x 8
20lbs x 8

Today I went to a different gym with my friend. I noticed the cable lifting was easier then normal. While I normal was lifting up to 120lbs for VBar I was able to lift at 150lbs.

Maybe I am just getting stronger.

VBar
100lbs x 12
120lbs x 12
140lbs x 10
150lbs x 10

OHE
20lbs x 12
25lbs x 10
25lbs x 10
27.5lbs x 10

Dips
15, 20, 20, 20

Cable kick backs
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 8

Rope bicep pull up
60lbs x 12
80lbs x 10
90lbs x 10
100lbs x 10

Concentrated Curl
20lbs x 12
20lbs x 12
25lbs x 10
25lbs x 10

Inner Curls
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 4

Cable curls
40lbs x 12
50lbs x 10
60lbs x 8
60lbs x8

Finishing of the prednisone I have left… I feel like a junky and I’m always HUNGRY!!!

Iso curls
45lbs x 12
50lbs x 10
55lbs x

Inner Curls
25lbs x 12
30lbs x 10
35lbs x 8

Forearm Curls
40lbs x 12
60lbs x 10
60lbs x 10

21s
45lbs x 7, 7, 7
55lbs x 7, 7, 7
55lbs x 7, 7, 7

Reverse Curls
45lbs x 12
50lbs x 12
55lbs x 10

Cable Curl
30lbs x 12
40lbs x 10
40lbs x 8

Yesterday I was not able to complete my 100 push ups or pulls ups while at work. All I can really do is try again today.

This AM workout was fun. I have noticed I am not sweating much during these AM workouts.

Curls
25lbs x 12
30lbs x 12
35lbs x 12

Step Ups
25lbs x 12 each (24)
30lbs x 12
35lbs x 12

Cable Curls
25lbs x 12
35lbs x 12
45lbs x 10

21s
60lbs x 7, 7, 7
60lbs x 7, 7, 7,
70lbs x 7, 7, 5

Glute Kickbacks
100lbs x 12
140lbs x 12
170lbs x 12

Crunches
40, 40,

Leg press
500lbs x 12
520lbs x 10
540lbs x 10

Squats w/ calve raises
205lbs x 12, 12
215lbs x 12, 12
225lbs x 8, 12

Seated calve raises
70lbs x 20
90lbs x 20
100lbs x 20

Iso Curls
45lbs x 12
50lbs x 10
55lbs x 8

Curls
25lbs x 12
30lbs x 12
35lbs x 10

Inner Curls
20lbs x 12
30lbs x 12
40lbs x 8

Inner Curls
25lbs x 12
30lbs x 12
35lbs x 12

Curls
30lbs x 12
35lbs x 10
35lbs x 10

Rope Pull
60lbs x 12
80lbs x 10
100lbs x 6

Iso Curls
45lbs x 12
50lbs x 10
55lbs x 8

Inclined Crunches
20, 20, 20, 20

This AM was more full body workout then a circuit cardio routine.

While at work ill try to reach over 100 push ups and more abdominal rolls.

If all goes well ill go for a jog after work.

Lat pull downs
50lbs x 20
60lbs x 20
100lbs x 12
70lbs x 20

8 CBB
10, 10, 10, 10

Twists
20, 20, 20, 20

Dumbbell squats
65lbs x 12
70lbs x 10
75lbs x 10

Curls
20lbs x 12
20lbs x 12
20lbs x 12

Curls
30lbs x 12
35lbs x 12
40lbs x

Forearm single reverse curl
15lbs x 12
20lbs x 5 bad tech
15lbs x 12 good control and almost reaching fatigue

Declines Iso Curls
45lbs x 12
50lbs x 10
55lbs x 6 I might have been able to do more

Barbell Forearm Curls
40lbs x 12
50lbs x 10
60lbs x 8

I wrapped this workout early because a tone of ppl showed up at 515ish

Crunches
30, 50, 30

1min planks
1, 1, 1