The Glade 4.0

9/17 Back:

Pullups, Wide:

12, 12, 12, 11, 10, 9, 10, 8, 12w50#, 12w50#, 12w50#, 12w50#

Cable Lat Pullover:

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

BOB Row:

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

Close Neutral Grip Cable Pull:

12x90#, 12x90#, 12x90#, 12x90#

_________________
"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

9/21:

Squats:

12x135#, 10x185#, 10x185#, 10x185#, 10x85#(9)

Hammer Strength Squat Machine:

12x90#, 12x180#, 12x180#, 8x270#, 8x270#

_________________
"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

9/22:

Inclined Barbell Bench:

10x135#, 10x135#, 6x155#, 6x155#(5), 6x155#, 6x155#(5), 6x155#

Dumbbell Benchpress:

10x100#, 10x100#, 10x100#, 10x100#

Fly Routine:

15x20#+15x20#+15x20#, 15x25#+15x25#+15x25#, 15x25#+15x25#+15x25#, 15x25#+15x25#+15x25#

Standing Curls:

10x70#, 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

9/23:

Hang Clean:

8x135#, 8x135#, 8x145#, 8x145#, 8x155#, 8x155#, 6x165#, 6x165#(5.99999)

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

9/24:

Dumbbell Shoulderpress

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

Barbell Overhead:

8x65#, 8x65#, 8x65#, 8x65#

Anterior-Lateral-Anterior Deltoid Sweep Raise Complex:

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

Posterior Deltoid Extension:

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

Overhead Tricep Rope Extension:

12x50#(15), 12x50#, 12x60#(10), 12x60#(10), 12x60#(10)

Close Grip Tricep Benchpress:

12x95#, 12x95#, 12x95#, 12x95#

_________________
"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

9/27:

Pullup: 12, 12, 12, 10, 9, 9, 8, 8, 15w50#, 15w50#, 15w50#, 15w50#

Cable Lat Pullover:

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

BOB Row, Wide:

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

BOD Row:

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

I don't even know what day it is anymore, here are logs from past few days:

Legs:

Back Squat 12x135#, 12x185#, 12x185#, 12x185#, 12x185#(10)

Dead Squat: 10x185#, 10x185#, 10x185#, 10x185#

_________________
"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

Chest:

Bench:
12x135#, 8x155#, 8x155#(7), 8x155#(7), 8x155#(7), 8x155#(6) .... can't believe how weak I am. I used to knock out 12 on this fairly easily.

Inclined Smith Machine:

8x90#(6), 8x90#, 8x90#(7), 8x90#(7)

Fly Routine:

15x20#+15x20#+15x20#
15x25#+15x25#+15x25#
15x25#+15x25#+15x25#
15x25#+15x25#+15x25#

Bicep Curls, EZ Bar, Wide, Standing:

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

Concentration Curl:

12x25#, 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

Shoulder:

Dumbell Press:

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

Military Barbell:

10x65#, 10x65#, 10x65#, 10x65#

Anterior Dumbbell Raise:

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

Lateral Dumbbell Raise:

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

Posterior Deltoid Extensions:

25x60#, 25x60#, 25x60#, 25x60#

Skullcrusher:

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

Back 8/7:

Pull-up:

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

Lat Pullover:

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

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

8/9:

Hang Clean:

12x135#, 12x135#, 12x145#, 12x145#, 8x155#, 8x155#, 6x165#(5), 6x165#

Floor Wipers:

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

8/10, Legs:

Back Squat:

12x135#, 12x185#, 12x185#, 12x185#, 12x185#

Power Squat Machine:

8x270#, 8x270#, 6x360#, 6x360#(5), 6x360#

_________________
"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

8/11 Chest:

Bench, Barbell:

12x135#, 8x155#, 8x155#, 8x155#(7), 8x155#(7), 8x155#(6)

Bench, Incline, Dumbbell:

10x100#, 10x100#(9), 10x100#(8), 10x100#

Flies:

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

Standing EZ Curl, Wide:

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

Concentration Curl:

122x25#, 122x25#, 122x25#, 122x25#

_________________
"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

8/12 Shoulders:

Dumbbell shoulder press, going more overhead:

12x100#, 12x100#, 8x120#, 8x120#, 10x100#, 10x100#

Barbell Press, Seated:

10x65#, 10x65#, 10x65#, 10x65#

Rear Deltoid Fly, Cable:

10x20#, 20x10#, 20x10#, 20x10#, 20x10#

Anterior Deltoid Dumbbell Raise:

20x15#, 20x15#, 20x15#, 20x15#

Lateral Deltoid Dumbbell Raise:

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

Tricep Rope Extension:

12x50#, 10x65#, 8x80#, 8x80#, 10x65#

_________________
"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

8/13:


Bike 5 min, run 5 min, run 10 min

Floor Wipers:

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

8/14 Back:

Pull-up, Med Grip, Gorilla Grip:

12, 12, 10, 10, 10, 10, 8, 8, 15w50#, 15w50#, 15w50#, 15w50#

Lat Cable Pullover, new machine has only single pully drive so I approximately halved the weight but a bit heavier since pulleys had lower resistance:

12x50#, 12x57.5#, 12x57.5#, 12x57.5#, 12x57.5#

BOB Row:

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

_________________
"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

10/15 - for some reason I like to say October is the tenth month :/

Run 2 miles, Bike 10 miles, floorwipers x 100

_________________
"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

10/19 Legs:

Hip flexor, adductor and abductor.

Stretches, static and dynamic

Back Squat:

12x185#, 12x185#, 12x185#, 11x185#, 9x185#

Deadsquat, strapless:

10x185#, 10x185#, 8x185#, 8x185#

_________________
"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

10/20 Chest:

Barbell Benchpress:

12x135#, 10x155#, 8x155#, 8x155#(6), 8x155#(7)

Smith Machine Inclined:

8x90#, 8x90#(7), 8x90#(5), 8x70#, 8x70#(7)

Fly Routine:

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

Standing EZ Bar:

10x70#, 10x70#, 10x70#, 10x70#, 10x70#(9)

Concentration Curl:

8x30#, 8x30#, 8x30#, 8x30#

_________________
"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

10/21:

Hang Clean:

10x135#, 10x135#, 10x145#, 10x145#, 8x155#, 8x155#(7) 8x155#(6), 8x155#(6)

_________________
"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

10/22:

Shoulders:

Seated Shoulder Dumbbell Press:

12x100#, 8x120#, 8x120#, 8x120#(5) horrible spotter, you ask someone to help you with the dumbbell lift off and they don't do ****. I **** hate this gym, 8x120#(6) no spotter, 8x120#(7) lift off from someone with half a brain

Military Barbell, Seated:

10x65#, 10x65#, 10x65#, 10x65#

Posterior Deltoid Fly:

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

Anterior Dumbbell Raise:

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

Lateral Dumbbell Raise:

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

Skullcrusher:

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

10/23 Back:

Pullup:

12, 12, 12, 11, 9 ,10, 8 ,8, 15w50#, 15w50#, 15w50#, 15w50#

Lat Pullover:

12x47.5#, 12x47.5#, 12x47.5#, 12x47.5, 12x47.5#

Close Grip Cable Pull:

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

10/26:

Run 2 miles, bike 10 miles

Floor wipers x 5 x 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

10/27 Legs:

Hip Abductors and Adductors

Stretch, Static and Dynamic

Back Squat:

10x185#, 10x185#, 10x185#, 10x185#, 8x185#

Power Squat Machine:

8x270#, 8x270#, 8x270#, 8x270#

_________________
"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

10/28 Chest:

Barbell Benchpress:

12x135#, 10x155#, 10x155#(8), 6x165#, 6x165#, 6x165#

Inclined Smith Machine:

8x90#, 8x90#(7), 8x90#, 8x90#

Cable -Fly Routine (Inclined, Lateral, Declined)

15x20#+15x20#+15x20#
15x25#+15x25#+15x25#
15x25#+15x25#+15x25#
15x25#+15x25#+15x25#

Standing EZ Bar Curl:

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

Concentration Curl:

8x30#, 8x30#, 8x30#, 8x30#

_________________
"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