Trynna start the week off right with some heavy chest and a painful row sesh. Machine single arm machine row 6×8 heavy 3×4 heavier DB bench 10@65 4×5@85 3×3@90 Superset Bent over BB row/decline bench machine Row: 6×6@155, 2×4@185 Bench: 6×10@moderate weight, 5 count… Read More
My dumb ass forgot that the gym closes at 8 on saturdays so I only got through some of the front squats I was planning on and none of the rest of it. Remember your gym hours bois. It seems trivial but I’ve been really… Read More
Shoulders and arms DB OH press 12×40 2x6x55 Superset 4x Seated DB Lateral raise @15/Forward cable raise @25 BB curls 5×6@70 Triceps cable straight bar push down 4×20 Superset 4x 12 incline curls @30/8 single arm preacher @25 Superset 4x incline BB skull crushers 15@70/10xdips… Read More
Superset Close grip cable row/straight arm pulldown (relatively heavy) 4×12 Single arm DB bench 5x10ea arm@65 BB front shrug @155 4×10 w/5 sec count at the peak of contraction DB Incline bench 1×6@65 5×6@70 Cable Flyes 4×15
Fast Leg day, was pretty beat before the gym and this finished me off. 100 reps of squats Backsquat 1×10@145 1×10@195 1×5@215 1×5@225 3×5@235 3×5@245 2×20@145(fucked) 4 Superset BB glute bridge @145×12/DB RFESS @50x5ea Abs
Chest/Back day. Was gonna follow Arnold’s blueprint to cut but recently I’ve been doing my own thing and I think it’s working for me. Will probably continue doing my own stuff for 2 more weeks then deload for a week and start an actual cut… Read More
fast leg day because the gym closes earlier on saturdays for some fucking stupid reason and I was running late getting there this evening. Weighed 190 this morning which was awesome. Diet game skrong. Trap bar deadlift 135×15 225×12 275×8 315×6 365×4 3x385x3 3x405x3 425×1… Read More
Superset: T-Bar Row/Wide grip cable row 8×6 each exercise Bench press 4×15@135 Superset: straight arm cable pulldown/Flat DB flyes 4×10 Incline bench 6x4x145 4x4x135 Rowing 10 minutes 10x 30 second sprint- 30 second rest
Leg day. 300 is far off of my PR but it’s the most I’ve got in a while so I was happy with it. Focused on going ass to grass on every squat. Going down the ladder I only took as much rest as it… Read More
Forgot to post this after I did it, quick chest/back day. Diet going well, definitely feeling the caloric restriction in my lifting performance though. Focusing on just maintaining strength. Down to 191, 9 pounds down since I started. Bent over row 10×135 10×135 8×145 8×145… Read More
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