The Daddy's Journal

[Buffdaddy]

Had a good weekend of workouts. Friday Chest, Saturday Back and Biceps,
Sunday Off.

Friday 11/21 Chest

Flat bench: Warmup 135 X 12
185 X 12
Working sets 225 X 10
255 X 8
275 X 6
295 X 4
315 X 4

Incline DB Bench warmup 65lbs X 12
75 lbs X 10
85 X 10
95 X 8

Flat DB Flyes 30lbs X 12
40 lbs X 10
50 x 10

V Bar dips and Parillo Dips
3 sets of 12 with body weight both exercises

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Saturday 11/22 Back and Biceps

Wide Grip Pull-ups Body weight 4 sets of 12

Close grip pull downs
90 X 12
100 X 10
110 X 10
120 X 10

One arm seated cable rows
50 X 10
60 x10
70 x 10
80 x10

Straight arm pull downs
50, 60, 70 X 10

Hyperextensions on Roman Chair
2 X 12 with Body weight
1 X 12 with 25lb plate

Biceps: Straight Bar Cable Curl
80, 100, 120, 140 X 10

One Arm Preacher Curl
40, 50, 60 X 10, 8 on last set with 60lbs

Incline Bench DB Curls:
35, 35, 40 X 10,10,8

Arms are burnt out, back feels tight.

Took Sunday off, Monday gonna Hit Shoulders and Tris.

[Buffdaddy]

Monday 24 Nov. 04

Blew up Shoulders and Triceps,

Started out with Shoulder Shrugs today:
225 x 12
315 x 12
405 x 10
455 x 9

Lateral raises light weights with slow motion and perfect form:
10, 15, 20, 30 lbs x 10

Upright rows:
95, 115, 135, 155 x 10,10,10, 8

DB Military Press:
60, 65, 85 x 12,10, 8

Front lateral raises with 45 lb plate, 3 sets of 10

Triceps:

Skull Crushers: 75, 105, 125 x 12,10,10 superset with close grip bench

Tricep pushdowns 60, 70, 80 x 10

KickBacks (DB) 40,45,50 x 10

Smoked them traps today, getting ready to watch RAW and can feel em poppin right now.

[Buffdaddy]

Tuesday 25 Nov.

Hit the treadmill ran 2 miles, and hit the Abs.

Bustin them legs on Wednesday.