The Glade 4.0

8/5 Back:

Pullups:

12, 12, 12, 12, 11, 12, 9, 8, 15w50#, 15w50#

Rotary Lat Machine:

12x130#, 12x130#, 12x130#, 12x145#, 12x145#

BOB Row:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#, 12x80#

Close Grip Cable Row:

15x75#, 15x75#, 15x75#, 15x75#, 15x75#, 15x75#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Did a shitty workout spread over 8/6 and 8/7 and realized I needed a break.

8/16 Chest, Biceps:

Inclined Dumbbell Benchpress:

12x100#, 12x130#, 8x140#(7), 8x140#, 8x140#, 8x140#

Dumbbell Benchpress:

12x100#, 12x100#, 12x100#, 12x100#

Flies, Cable - Incline, Lateral, Decline:

15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#

Standing EZ Curls:

10x70#, 10x70#, 10x70#(9), 6x80#, 6x80#(4)

Seated Concentration Curls:

10x25#, 12x25#, 12x25#, 12x25#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/17 Shoulders, Triceps:

Seated Dumbbell Press:

12x80#, 12x100#, 8x120#(7)*, 8x120#*, 8x120#(6)*, 8x120#(5)

Standing Anterior Dumbbell Raises:

25x15#, 25x15#, 25x15#, 25x15#

Standing Lateral Dumbbell Raises:

25x10#, 25x10#, 25x10#, 25x10#

Seated Posterior Deltoid Flies:

20x75#, 20x75#, 20x75#, 20x75#, 20x75#

Standing V-Bar Cable Presses:

12x100#, 12x100#, 12x100#, 12x100#(10), 12x100#(10)

Cable Tricep Mule Kicks:

12x20#(8), 12x20#(11), 12x20#, 12x20#(11)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/18 Misc:

Cardio

Floor Wipers:

20, 20, 20, 20, 20

Medicine Ball Inclined Set-ups:

20x2kg, 20x2kg, 20x2kg, 20x2kg

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/19 Back:

Pull-ups, Wide, Straight Bar:

12, 12, 12, 8, 10, 8, 8, 8

Rotary Lat Machine:

12x130#, 12x130#, 12x145#, 12x145#, 12x145#

BOB Rows:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

BOD Rows:

15x50#, 15x50#, 15x50#, 15x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/20 Legs:

Warmup and stretches.

Abductor machines:

4 set of 12 on each. Weight from 100# to 60# for stretching and strengthening.

Sled Press:

12x200#, 12x290#, 8x380#, 8x380#, 5x430#, 5x430#(4)

Roman Deadlift:

10x135#, 10x155#, 10x155#, 10x155#

Hack Squat Machine:

12x90#, 10x140#, 10x140#, 10x140#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/21 Misc:

Floor Wipers:

20, 20, 20, 20, 20

Medicine Ball Sit-Ups:

20x2kg, 20x2kg, 20x2kg, 20x2kg

Heavy Bag Work for half hour.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/22 Chest:

Inclined Dumbbell Benchpress:

12x100#, 12x120#, 8x140#, 8x140#(7), 8x140#(6), 8x140#(6), 8x140#(7)

Smith Machine Bench Press:

12x90#, 12x110#, 10x120#, 10x120#(9), 10x110#

Flies, I+L+D:
15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#, 15x12.5#+15x12.5#+15x12.5#

Curls:

10x70#, 10x70#, 10x70#(9) got kicked out gym was closing

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/23 Shoulders:

Seated Dumbbell Shoulder Press:

12x80#, 12x100#, 8x120#, 8x120#, 8x120#(7), 8x120#(6), 8x120#(6)

Rear Deltoid Fly:

20x75#, 20x75#, 20x60#, 20x60#, 20x60#

Forward Deltoid Raises:

25x15#, 25x15#, 25x15#, 25x15#

Lateral Deltoid Raises:

25x10#, 25x10#, 25x10#, 25x10#

Tricep V-Bar Pressdowns:

12x100#, 12x100#, 12x100#, 12x100#, 12x100#

Skullcrusher, low ROM:

10x70#, 10x70#, 10x70#, 10x70#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/24 Nothing

8/25 Back:

Pull-ups, Angle Bars:

12, 12, 11, 10, 8, 8+8w50#, 20w50#, 20w50#, 20w50#, 20w50#

Cable Lat Pullovers:

12x100#, 12x100#, 12x100#, 12x100#, 12x100#

BOB Rows:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

BOD Rows:

15x50#, 15x50#, 15x50#, 15x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/26 Legs

Sled:

12x180#, 12x270#, 8x360#, 8x360#, 6x450#, 6x450#, 6x450#

Deadlift + Shrug:

(8+8)x185#, (8+8)x185#, (8+8)x185#, (8+8)x185#

Roman Deadlift:

10x155#, 10x155#, 10x155#, 10x155#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/27 Misc:

Floorwipers - increased barbell weight by 20# and it seemed to help stabilize more increasing work the core did and improving the motion:

20, 20, 20, 20, 20

Inclined Sit-ups, sets under 15 seconds with perfect form:

25, 25, 25, 25

Hang Cleans:

8x135#, 8x135#, 8x145#, 8x145#, 6x155#, 6x155#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/30 Chest:

Inclined Benchpress, Dumbbell:

12x100#, 12x120#, 6x150#, 6x150#, 6x150#(4), 6x150#(3), 6x150#(5)

Declined Barbbell Benchpress:

10x135#, 10x135#, 10x135#, 10x135#

Cable Flies, Inclined+Lateral+Declined:

15x20#+15x20#+15x20#, 15x20#+15x20#+15x20#, 15x20#+15x20#+15x20#, 15x20#+15x20#+15x20#

Standing EZ Bar Curl:

10x70#, 10x70#, 10x70#, 10x70#, 10x70#

Concentration Curls:

10x25#, 10x25#, 10x25#, 10x25#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

8/31 Shoulders:

Seated Dumbbell Military Press:

12x80#, 12x100#(11?), 12x100#, 8x120# (7), 8x120#(6), 8x120#(6), 8x120#(7), 8x120#(7) ... worked better working at a slightly open (inclined) angle to let chest/lats help stabilize motion

Behind the Head Seated Barbell Press:

10x95#(4lol), 10x65#, 10x65#, 10x65#, 10x65#

Posterior Deltoid Fly on PecDec:

20x60#, 20x60#, 20x60#, 20x60#, 20x60#

Anterior Deltoid Dumbbell Raise:

25x15#, 25x15#, 25x15#, 25x15#

Lateral Deltoid Dumbbell Raise on the Bosu Ball:

25x10#, 25x10#, 25x10#, 25x10#

Skullcrusher:

15x40#, 15x70#, 15x70#, 10x80#, 10x80#, 10x80#

Overhead Tricep Cable Extension, Rope Attachment:

10x50#, 10x50#, 10x50#, 10x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

9/1 Abs:

12 minute cardio circuit

Floor Wipers:

20, 20, 20, 20, 20

Medicine Ball Setups:

25x2kg, 25x2kg, 25x2kg, 25x2kg

9/2 Back:

Wide Grip Pull-Ups:

12, 12, 12, 10, 10, 10, 10, 9, 8, 7

Assist Pulls:

12w30#, 12w40#, 10w50#, 10w50#

Cable Lat Pullover:

12x100#, 12x110#. 12x120#, 12x120#, 12x120#(11)

BOB Row:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

BOD Row,

15x50#, 15x50#, 15x50#, 15x50#

9/3 Legs:

Cardio for 10m warmup

Hip Flexor Stetch+Strength Circuit

Sled:

12x180#, 12x270#, 12x360#, 12x360#(11), 8x450#(7), 8x450#(7), 8x450#(7)

DeadShrug:
(8+8)x185, (8+8)x185, (8+8)x185, (8+8)x185

Roman Deadlift:

10x155#, 10x155#, 10x155#, 10x135#

9/7 Chest:

Inclined Bench, Dumbbell:

12x100#, 12x120#, 6x150#(5)

Barbell:

6x155#, 6x155#, 6x155#, 8x145#

Declined Barbell:

10x135#, 10x135#, 10x135#, 10x135#(9)

Flies:

15x20#+15x20#+15x20#
15x20#+15x20#+15x20#
15x20#+15x20#+15x20#
15x20#+15x20#+15x20#

Standing EZ Bar Curls:

10x70#, 10x70#, 10x70#, 10x70#, 10x70#

Concentration Curl:

10x25#, 10x25#, 10x25#, 10x25#

9/8 Shoulders:

Seated Dumbbell Press:

12x80#, 12x100#, 8x120#, 8x120#, 8x120*, 8x120#*, 8x120#*(7)

Seated Barbell Press, remove anterior delts:

8x65#(10), 10x75#(9), 8x75#, 8x75#, 8x75#(7)

Posterior Deltoid Fly:

20x60#, 20x60#, 20x60#, 20x60#, 20x60#

Anterior Deltoid Fly:

25x15#, 25x15#, 25x15#, 25x15#

Lateral Deltoid Fly:

25x10#, 25x10#, 25x10#, 25x10#

Inclined Skullcrusher:

12x70#, 12x70#, 12x70# 12x70#(10), 12x70#(10)

Overhead Tricep Rope:

10x50#, 10x50, 10x50#, 10x50#, 10x50#

9/9 Misc:

Hang Clean:

10x135#, 10x135#, 8x145#, 8x145#, 8x155#, 8x155#, 5x165#, 5x165#

Floor Wiper:

20, 20, 20, 20, 20

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

9/10 Back:

Pull-ups:

12, 12, 11, 11, 9, 9, 8, 8, 12w50#, 12w50#, 12w50#, 12w50#

Lat Cable Pullover:

12x100#, 12x110#, 12x120#, 12x120#, 12x120#

BOB Row:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

BOD Row:

15x50#, 15x50#, 15x50#, 15x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

9/13 Legs:

Abductors/Adductors

Sled:

12x180#, 12x270#, 10x360#, 10x360#, 8x450#, 8x450#, 8x450#

Deadshrug:

10x185#, 10x185#, 10x185#, 10x185#

Roman Deadlift:

10x135#, 10x135#, 10x135#, 10x135#

9/14 Chest:

Inclined Barbell Benchpress:

8x135#, 8x135#, 6x155#, 6x155#, 4x165#, 4x165#, 6x155#

Declined Barbell Benchpress:

8x135#, 10x135#, 10x135#(9), 10x135#(7)

Cable Fly:

15x20# Inclined+15x20# Lateral+15x20# Declined
15x25# Inclined*15x25# Lateral+15x25# Declined
15x25# Inclined*15x25# Lateral+15x25# Declined
15x25# Inclined*15x25# Lateral+15x25# Declined

EZ Curl, Wide:

10x70#, 10x70#, 10x70#, 10x70#, 10x70#

Concentration Curl:

12x25#, 12x25#, 12x25#, 12x25#

9/15:

Floorwipers:

20, 20, 20, 20, 20

Ab Coaster:

12, 12, 12, 12

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

9/16 Shoulders:

Deltoid Dumbell Press:

12x80#, 12x100#, 8x120#, 8x120#(7), 8x120#(6), 8x120#(5), 8x120#(7)

Seated Barbell Overhead Press:

12x65#, 12x65#, 12x65#, 12x65#, 12x65#

Rear Deltoid Fly:

20x60#, 20x60#, 20x60#, 20x60#

90 Degree Deltoid Complex, Front to Lateral+Lateral to Front:

20x10#, 20x10#, 20x10#, 20x10#

Skullcrusher, Inclined:

12x70#, 12x70#, 12x70#, 12x70#, 12x70#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones