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Neutral-grip Lat Pulldown - 4x10
110x4x10
HS High Row 4x8-10
1PPS + 25 1x10
1PPS + 35 3x8
Reverse-grip Lat Pulldown - 3x12
100x12
105x2x12
Flat DB Press - 3x8-10
100x3 - decided to go heavy
75x2x9
75x12
Incline DB Press - 4x10
55x10
50x3x10
Standing One-arm DB Press - 3x15
High Bar Squat
135x8
185x6
225x4
275x3
185x2x12
Lying Leg Curl - 4x12
80x4x12
Neutral-Grip Lat Pulldown - 4x10
110x4x10 - really focusing on pulling with my lats, not my arms
Machine Row - 4x15
100x4x15
Reverse-Grip Lat Pulldown - 3x12
100x3x12
Standing One-arm...
Flat Bench - 4x6
185x4x6 - RPE 6 lol
Incline DB Press - 3x10
60x2x10
55x10
Standing One-arm DB Shoulder Press - 3x12
20x3x12
Lying Hamstring Curl - 4x12
95x4x12
Leg Press - 4x8 reps wide 8 reps narrow
2PPSx4 sets
High Bar Squats
185x8 paused
225x5 paused
185x12
Push Press - 5x3
135x5x3 @8
SUPERSET: DB Skullcrushers and DB Lateral Raises
20x3x15 | 15x3x20
SUPERSET: Standing DB Hammer Curls and One-arm DB French Presses
25x3x20 | 15x3x20
TRI-SET:...
BODYWEIGHT: 188.5lbs - I was really confused by this. Been hitting my macros consistently, taking in around a gallon of water consistently, but I was higher in my weigh-in. The reason it's not...
Lying Leg Curl - 4x10-12
80x20
95x3x12
Leg Press - 4 sets of 8 reps wider stance 8 reps closer stance
2PPS x 1 set
2PPS + 25 x 3 sets
Front Squats - 4x10
135x4x10
BODYWEIGHT: 187.0lbs
Push Press/OHP
135x2 - Push Press (warmed up then decided to do strict instead)
135x1 STRICT + 2 Push Press
95x5 Strict
SUPERSET: DB Skullcrusher and DB Lateral Raise...
MORNING CARDIO:
HIIT on Stairmaster
15mins
230cals
Flat Bench - 3x2
230x3x2 @9
HS Iso Row - 4x10
2PPSx10
High Bar Squat
275x1 @8 - Lmao my squat took a drop (I used to squat low-bar)
Front Squat
185x5
185x6
90 degree Leg Press (sitting straight upwards and pressing away from you, forming a 90...
Flat Bench
225x4
185x2x10
SUPERSET: Straight Bar Wrist Curl and Straight Bar Reverse Curl
30x3x20 | 50x3x20
SUPERSET: Standing Hammer Curls and One-arm DB French Press
25x3x20 | 15x3x20
Flat Bench
230x3x2 @8.5
HS Iso Row - 4x10
2PPSx4x10
Incline DB Press
70x8
80x6
90x3 - All-time PR
BODYWEIGHT: 186.0lbs - 3lbs down since the start of my cut (3 weeks ago). Right where I want to be.
Push Press
155x2
Paused CGBP top double then 3x5
225x2
185x3x5
SUPERSET: DB...
MACROS
Calories: 2,714
Carbohydrates: 314g
Proteins: 189g
Fats: 78g
Flat Bench
225x5x2 TnG @RPE8
One-arm DB Rows - 4x10
50x4x10
Incline DB Press - 4x7
70x4x7
Standing One-arm Cable Row - 3x12
Push Press
165x1
135x6
135x4
SUPERSET: DB Skullcrushers and DB Lateral Raises
25x3x8 | 15x3x15
SUPERSET: One-arm French Press and Seated Hammer Curls
20x3x10 | 30x3x8
Flat Bench
225x2 TnG
205x2x3 paused
215x3 paused
DB Rows - 3x12
65x3x12 - Really going light here to make sure I'm feeling them.
Incline DB Press - 4x6
70x4x6
BODYWEIGHT: 189.0lbs (I went out last night and treated myself to some sushi/deserts)
Front Squats - 3x3 @85%
205x3x3 @RPE8
Seated Leg Press - 3x15
2PPSx3x15
Lying Leg Curl - 3x6-10
110x10