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Christmas Eve Calories 4120 Pro 215 Carbs 380 Fat 124 Christmas Day Calories 3743 Pro 213 Carbs 420 Fat 113 Back session after work tomorrow

Shoulders after work. Seated rear delt flyes 2x20, 3x12 Seated DB shoulder press 1x25, 1x20, 3x15 Standing side laterals 5x20 SS: dB shrugs w/ bent over rear flyes 4x15/15 15 single leg BW calf raises after every set Calories 3578 Pro 239 Carbs 365 Fat 84 No training tomorrow. Work then...

Chest Day Pec dec 1x20, 3x15 Machine chest press 1x15, 1x12, 4x8, dropset 1x10/8/6 SS: HS iso incline press w/ incline cable flyes 1x13/10, 4x10/10, 1x15/10 SS: Slight incline DB press w/ HS iso wide chest 4x10/10 Standing cable flyes 4x12 Calories 4070 Pro 227 Carbs 464 Fat 123 Shoulders...

Arms yesterday after work. SS: DB drag curls w/ tricep kickback 2x20/20, 3x12/12 SS: incline DB skullcrushers w/ incline DB curls 4x15/10 SS: Seated french press w/ preacher curls 4x12/10 20 BW calf raise after every set. Yesterday's macros Calories 3623 Pro 286 Carbs 397 Fat 77 Chest Day at...

Had time for a quick leg session this a.m. Bike 7 mins Lying leg curls 3x20, rp 3x10/5 SS: smith squats w/ leg press 1x15/20, 1x15/15, 4x10/15, 1x15/20 Seated calf raises rp 1x20/12/10, 1x12/8/6, 1x12/8/6 I had Applebee's for lunch and Pizza Hut for dinner. Calories 3980 Pro 203 Carbs 365 Fat...

Back session after work. SS: BW pullups wide w/ DB high row 1x10/15, 1x10/12, 4x10/10 1 arm DB low row rp 1x12/7, 5x8/4, 1x12/6 SS: BW pullups neutral w/ upright rows 4x8/10 SS: DB shrugs w/ rear delt flyes 4x12/15 Calories 3488 Pro 281 Carbs 353 Fat 75 Legs tomorrow a.m.

Yesterday's macros: Calories 3887 Pro 225 Carbs 403 Fat 103 No training today. Calories 3420 Pro 243 Carbs 305 Fat 87 Back session after work tomorrow.

Got some chest work in with a little bit of arms and calves. Standing cable crossover 1x25, 1x20, 1x15, 3x12 Machine chest press neutral 1x15, 1x12, 4x9 HS iso incline 1x15, 1x12, 4x9 SS: slight incline smith press w/ HS iso wide chest 5x10/12 Handle cable push downs 1x20, 1x15, 4x12, 1x15...

Shoulders last night: Seated rear delt flyes 5x20 Seated side laterals 5x20 SS: Seated DB shoulder press w/ front raises 2x20/10, 3x15/10 Giant set: 4x15/15/15 Shrugs Upright rows Bent over rear flyes Yesterday's Macros Calories 4080 Pro 242 Carbs 428 Fat 110 Gonna get a chest session in this...

Leg day at the gym. Bike 7 mins Lying leg curls 3x20 Hack squats 1x20, 1x15, 4x10, dropset 1x12/16 Leg press 1x20, 3x15, dropset 1x20/20/25 Leg extensions 2x15, dropsets 2x8/7 Machine calf raises 5x12-15 Calories 3594 Pro 233 Carbs 392 Fat 84 Shoulders tomorrow after work.

No training today. Holiday lunch at work so I got to eat a bunch of killer desserts. Calories 3890 Pro 248 Carbs 385 Fat 125 Legs tomorrow.

Back day at the gym. Pulldowns neutral 2x15, 2x12, 4x10 HS 1 arm iso low row 1x15, 3x10, double drop 1x10/10/10 HS iso row wide 4x15 HS standing shrugs 1x20, 2x12, dropset 1x12/12 Cable low row underhand 1x20, 3x12, 1x20 Machine rear delt flyes 4x15 Calories 3712 Pro 236 Carbs 373 Fat 107 Rest...

Arm day after work. SS: DB drag curls w/ tricep kickback 3x20/20 SS: incline DB curls w/ incline dB skullcrushers 1x15/20, 4x11/13 Giant set: 5 x 10 each Ez bar curls wide Close grip press Standing hammer curls BW dips Calories 3247 Pro 264 Carbs 300 Fat 75 Back Day tomorrow.

Yesterday's Macros: Calories 3126, Pro 210, carbs 343, Fat 78 Leg Day today. Bike 7 mins Lying leg curls 5x20 Leg extensions 1x15, 1x12, 3x10, 1x15 Hack squats 1x15, 6x10, 1x15 Leg press 1x20, 5x12, dropset 1x20/25 Seated calf raises rp 1x20/15/10, 4x12/10/8, 1x15/12/10 Calories 3735 Pro 232...

Early afternoon Chest session at the gym. Gym was pretty empty so I was able to get some good supersets in. Standing cable crossover 1x25, 1x20, 1x15, 1x20, 1x25 Slight incline DB press 4x10, 4x8 SS: incline smith press w/ HS iso incline press 3x12/10 SS: HS iso wide chest w/ incline cable...

No training yesterday. Yesterday's macros: Calories 3525 Pro 229 Carbs 370 Fat 94 Today I got a quick shoulder pump at home after work. Seated rear delt flyes 2x20, 3x15 Seated DB shoulder press 2x20, 3x15 SS: front raises w/ side laterals 3x10/10, 1x15/12 SS: DB shrugs w/ rear delt flyes...

Back day at the gym today. Machine pulldowns wide 2x15, 1x12, 1x10, 4x8 HS iso row (1 arm) 1x15, 1x12, 4x9 HS iso low row 1x15, 4x8 HS iso high row 4x15 HS standing shrugs 1x20, 4x12, 1x25 Calories 3460 Pro 259 Carbs 340 Fat 83 No training tomorrow.

No training yesterday. Yesterday's macros: Calories 3695 Pro 274 Carbs 326 Fat 128 Today was legs. Bike 7 mins Lying leg curls 3x20, 1x15, 1x12, 1x10, 1x8, 1x8 Smith squats 2x20, 1x15, 1x15, 4x10 Leg press 2x20, 4x15 Seated calf raises 1x20, 3x13 Leg extensions 1x15, 1x13, 1x11, 1x9 Machine...

Quick arm pump tonight after work. SS: DB drag curls w/ tricep kickback 2x20/20, 3x15/15 SS: DB skullcrushers w/ seated hammer curls 4x20/15 SS: Seated french press w/ preacher curls 1x25/20, 3x20/15 Calories 3423 Pro 293 Carbs 295 Fat 95 No training tomorrow.

Yesterday was back session after work. Pullups wide 2x10, 2x10, 2x8, 2x10, 2x10 One arm high row 1x15, 4x10 SS: pullups neutral w/ DB low row 4x8/15 SS: DB shrugs w/ upright rows 4x15/10 Rear delt flyes 4xfail Yesterday's Macros: Calories 4240 Pro 265 Carbs 432 Fat 103 Today was a chest...