Wes - My Training & Diet Journal

[wes]

6/5/26

Quads:
Leg Press - 4 X 20,15,12,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10  (pyramid style)
Leg Extensions - 3 X 20,15,12
Adductor Machine -2 X 20,12

Hamstrings:
Seated Leg Curls - 4 X 20,12,10,8.....dropped down and got more reps followed by partials until failure  (pyramid style)

Lower Back:
Hyperextensions - 3 X 15

Calves:
Leg Press Calf Extensions - 4 X failure

Went up in weight on all exercises!!

[wes]

6/8/26

Chest:
Smith Inclines - 4 X 10,8,6,10
Flyes - 3 X 12,10,10
Seated Bench Press Machine - 3 X 10,10,8

Back:
Close Grip Pulldowns - 4 X 15,12,10,12 (used a V-Handle)
Seated Cable Rows - 3 X 12,10,10
Straight-Arm Pulldowns - 3 X 15,12,12

Abs:
Crunches - 3 X failure

Good workout,increased weight on all exercises.

[Soul Crusher]

Great - 

[wes]

Great - 

Thanks buddy !! 

[wes]

6/10/26

Shoulders:
(Pre-Exhaust Super-Set)
(Lateral Raises - 3 X 15,12,10
(Seated Bradford Press - 3 X 15,12,10
Reverse Pec-Deck Flyes - 3 X 20,15,12

Biceps:
Standing Cable Curls - 4 X 15,12,10,10
Machine Preacher Curls - 2 X 12,10 (did partials at the end of the final set)

Triceps:
Bent-Forward Cable Extensions - 4 X 20,15,12,10
Pressdowns - 4 X 20,15,12,12
One-Arm DB Extensions - 1 X  failure

Forearms:
Super-Set:
(Wrist Curls - 3 X failure
(Reverse Wrist Curls - 3 X failure

Neck:
Lying Neck Raises 3 X failure


I felt lethargic when I got to the gym, so I decided to race the clock with very short rest periods turning a crappy day into an awesome intense workout.

[wes]

6/12/26

Quads:
Leg Press - 3 X 20,15,12
Precor Lying Leg Sled - 3 X 15,12,12
Leg Extensions - 3 X 20,15,12
Adductor Machine -1 X failure

Hamstrings:
Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last set


Calves:
Leg Press Calf Extensions - 4 X failure & partials until failure on the last 2 sets

[IroNat]

Nice going, wes!

[wes]

Thanks Nat !! 

[wes]

6/15/26

Chest:
Smith Inclines - 5 X 10,5,3,3,8
Flyes - 3 X 15,12,10
Cable Crossovers - 2 X 12

Back:
Pulldowns - 4 X 15,12,10,10
Barbell Rows to Waist - 3 X 12,10,10
Straight-Arm Pulldowns - 3 X 15,12,12

Good one......I increased weight on every exercise.

[AbrahamG]

6/12/26

Quads:
Leg Press - 3 X 20,15,12
Precor Lying Leg Sled - 3 X 15,12,12
Leg Extensions - 3 X 20,15,12
Adductor Machine -1 X failure

Hamstrings:
Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last set


Calves:
Leg Press Calf Extensions - 4 X failure & partials until failure on the last 2 sets

Imagine how good your legs could have been if the polio vaccine was invented before you were born.   

[wes]

Imagine how good your legs could have been if the polio vaccine was invented before you were born.   

LOL   

[AbrahamG]

LOL   

How's everything feeling?  I know your mental health must be better getting after it in the gym again. 

[wes]

How's everything feeling?  I know your mental health must be better getting after it in the gym again. 

I feel much better,and just recently noticed that I`m looking better since increasing volume/intensity.........I had to start out slow as it had been almost 2 years of inactivity.....thanks Abe!   

[wes]

6/17/26

Shoulders:
Cable Front Raises - 3 X 20,12,12
DB Laterals - 3 X 15,12,12
Face-Pulls - 3 X 20,15,12

Biceps:
Seated DB Curls - 4 X 15,12,10,12
Precor Preacher Curls - 3 X 12,10,8 & partial reps

Triceps:
Bent-Forward Cable Extensions - 4 X 20,12,12,12
Pressdowns - 4 X 20,12,10,8 drop and do as many as possible
One-Arm DB Extensions - 1 X failure

Forearms:
Super-Set:
(Reverse Curls - 3 X 12,10,10
(Wrist Curls - 3 X 20,15,12