Thiefypoo's Log My WAY!!!

[ThiefyPoo]

Mon - chest and biceps - 4 sets x 10 reps
Tues - Back and shoulders - 4sets x 10 reps favorite day
Wed - Triceps and legs - 4 sets x 10 reps Now on this day i do go to failure on my last 2 sets but they are supersets so actually add 3 more sets .
Thursday - All cardio
Friday - Rest
Saturday - Whole body no free weight all cables and machines . Super set everything and going to failure .
Sunday - Rest or maybe depending how i feel cardio.

Tomorrow im going to do cardio because i need to hit the stair master then the sauna.


MON-WED all free weights i do this because on saturday i work out my whole body




Been back a month now i kinda like working out at 4am.


Week April 13th
Monday routine

Chest

Bench - 115
First 3 sets 10 reps
Last set 8


Dumb bell flyes

First set - 30 lbs 10 reps
Second and third set - 40 lbs- 10 reps
Last set 45 - 6 reps ( poor form - snoop)


Incline iso row

4 sets - 90 lbs - 10 reps

Iso row
4 sets - 90 lbs - 10 reps



Biceps

Straight bar curl

First set 40 lbs - 10 reps
Next 3 sets 50 lbs - 10 reps (perfect form)

Preacher curls

4 sets -10 reps -20 lbs


Hammer curls

3 sets- 10 reps 20 lbs
Last set 25 lbs -10reps

Seated incline bicep curls

4 sets - 10 reps - 20 lbs





Tuesday routine

Back and shoulders day

Bent over rows dumb bell

1st set 35 lbs - 10 reps
2nd and 3rd set 45 lbs - 10 reps ( great form )
4th set 50 lbs -8 reps ( great set to failure )


T-bar row

1st set 45 lbs - 10 reps ( amazing form , alternate grip, squeeze and contract back muscles )

2nd, 3rd and 4th set 80 lbs -10 reps ( great session, amazing form)


Bend over barbell ( light weight to practice form)


All sets 90 lbs - 10 reps ( form is sloppy still )



Burnout / super set

Iso lat row , high,mid and low combos

1st and 2nd set - 90 lbs 10 - reps each arm ( great but weight should have been increased on 2nd set )

3rd set 160 lbs - 10 reps with 20 second break added 5 more reps to end each machine. (amazing !!!)



Shoulders


Up right rows

4set 30 lbs -10 reps ( alternate grips) ( small straight curl bar)


Overhead press (Romanian) (new routine added)


All sets -65 lbs -10 reps

Last set struggled with bad form



Standing over head press (barbell)
1set - 4 reps - 95 lbs way too heavy ( decrease weight )


4 sets - 75 lbs - 10 reps ( great form)


Up right rows (barbell)

4 sets -55 lbs - 10 reps ( alternate grips ) ( form lacking in last set must improve!!!!)



Burnout / superset to go along with the iso back burnouts , 7 machines total , 3 sets)

Shrug machine (alternate grips )

20 lbs ( amazing form , squeezing muscle )


Seated Incline shoulder press

70 lbs ( absolutely perfect form)




Wednesday

Legs and triceps


Skull crushers curl bar

1set 50 lbs way too heavy - 4 reps

4 sets- reps 30 lbs - 10 reps .( last set slacking feel need to stop using shoulders )



Tricep push downs (rope)

1set 50 lbs - 10 reps

2nd and 3rd set -70 lbs - 10 reps

4th set - 80 lbs - 10 reps ( complete waste of time will no longer use the rope i see why i stopped and started using the bar)


Kick backs on bench

4 sets -10 reps 20 lbs


Tricep push downs ( bar)

1set 60 lbs - 10 reps

3 sets -90 lbs- 10 reps


Tricep burnouts

bar and kick back with cable .( what a fukking workout pats back )

4 sets - 80 lbs - 10 reps on bar

5 sets - 30 lbs - ios reps - 10 reps followed by another 5 reps alternating hands)


Legs



Leg press

4 reps 3 plates- 10 calf raises , 5 leg press for quads (moves feet to the middle of machine) , 5 leg press for hamstrings ( moves feet to top of machine)


calf raises

4 sets - 10 reps -35 lbs

I have no clue what im doing here need to get someone to show me .




Dead lifts

1set 70 lbs - 7 reps

3 sets 140 - 5 reps

Rehabbing sprained knee






Thursday - cardio and abs

Hilt - 20 mins

Bike 20 mins

abs 6 sets various machines



Sauna log

Monday - 15 mins top bench :flabbysick:
Tuesday-20 mins top bench
Wed-20 mins top bench
Thursday - 30 min (20 min Top bench had to switch




LOts of improvement needed great week dropped 10 lbs

Carbs coming back on Easter sunday

 

[Jesus]

Impressive weight for a female...stronger than alot men in the gym.

 

[Akata Man Bromo]

Already got me beat

 

[ThiefyPoo]

Impressive weight for a female...stronger than alot men in the gym.

Ty I have a long way to go to getting back my strength.

I'm obsessed with doing shyt the right way.

Already got me beat

You need to eat bro


I'm not stronger than no man









I hope

 

[ThugLife]

Just came in to check if I was weaker than Thief. I'm not

 

[Steezy]

thief could give me hands

 

[Tommy Knocks]

 

[ThiefyPoo]

Soon I just came back


My numbers so You couldn't make them up.


Right now only strengths are back, shoulders and triceps.

 

[ThiefyPoo]

Saturday Full body work out all machines and cables no free weights.

Legs

seated leg extensions
4 sets 115 lbs 10 reps

seated leg curl

4 sets 115 10 reps
Lying prone leg curl

4 sets 55 lbs 10 reps

Glute extensions

4 sets 55 lbs 10 reps


Seated leg press
4 sets 175 10 reps

Thigh abductor

Inner 4 sets 100 lbs 10 reps

Outer 4 sets 100 lbs 10 reps



Back

Lat pull down

4 sets 120 lbs 10 reps

Row

4 sets 120 lbs 10 reps


Pec deck reverse fly

3 sets 70 lbs 10 reps



Chest


Chest press
3 set 115lbs 10 reps

Pec deck

3 sets 90 lbs 10 reps


Cable flyes

3 sets 75 lbs 10 reps



Triceps

triceps push downs

(2x) 4 sets 100 lbs 10 reps

tricep kick backs cable

(2x) 4 sets 40 lbs 10 reps followed by another 5 reps




Shoulders

up right rows

4 sets 70 lbs 10 reps


lateral raise

4 sets 55 lbs 10 reps

lat side raises on cable

4 sets 65 lbs 10 reps


Biceps

bicep curls (CABLE)

4 sets 90 lbs 10 reps

bicep curls (cable iso)

4 sets 75 lbs 10 reps


Too lazy to mark which ones where part of a super set .

 

[KOOL-AID]

pics...I wanna see you current body frame

 

[GoPro]

Them tricep pushdown numbers looking kinda high there

 

[ThiefyPoo]

pics...I wanna see you current body frame

Why don't you get out my log thanks.

Them tricep pushdown numbers looking kinda high there

They legit I work the fukk out my triceps.


Push down on cables ain't shyt you should know that

 

[KOOL-AID]

Why don't you get out my log thanks.



They legit I work the fukk out my triceps.


Push down on cables ain't shyt you should know that

calm down nikka I was just playin geez. Why u so strong tho, we lifting the same amount on some of these lifts

 

[GoPro]

Why don't you get out my log thanks.



They legit I work the fukk out my triceps.


Push down on cables ain't shyt you should know that

4 sets of 80 then 3 sets of 90 ten another 4 sets of 80. . Maybe we just have different machines cause I bench 3 sets of 8 @ 175 :flabby: and can only push down 72.5x10 ONCE

 

[ThiefyPoo]

4 sets of 80 then 3 sets of 90 ten another 4 sets of 80. . Maybe we just have different machines cause I bench 3 sets of 8 @ 175 :flabby: and can only push down 72.5x10 ONCE

I just got back to the gym brwh my strength is increasing every session. Muscle memory is real


I should be benching 135 by next week.

Especially since my carbs are back in effect


Watch I bet my curl on the bar go up today.

Last year I could curl 80 on the bar for 7 good reps perfect form

I.dont lie breh my numbers are never inflated because I have nothing to prove.
If I struggle with something imma post it and work on it.

What benefit do I gain from saying I bench 170 when I know I'm benching 115 right now?

Makes no sense so I keep it a 100.

This log ain't for yall