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Shoulders and arms

Seated press 225x2, 2
185x8-6-6

Then shrugs with 315/225

Side and rear laterals.

Ez bar curls and pushdowns

Those Hatfield squats look great. I guess I’m not brave enough to see if my SSB will stay on my shoulders but what a great way to squat naturally and protect your back. Keep that up!

Todays bench press work:
315x2 pauses
315x1 easy/fast
320x1 fast
275x 4
275x4
275x4

Inclines
225x8

Lifetime best

https://youtube.com/shorts/TfmI3SGUMdk

Good stuff fellas.

Managed another leg session yesterday and all I did again was squats….smith machine squats for 45 min. Great workout…just happy to be able to do it!

I’ve got legs and arms...

Physique update

https://youtube.com/shorts/xiiYuFFnZTI

Share your preferred sets/rep ranges.

This is fairly typical for me:

Typical sets/reps
Bench 5x 3-8
Incline 4x5-8
flys 4x6-10
Rows 4x5-8
pulldowns 4x6-8

Shoulders and arms this am.

Seated shoulder press - Great session there.
185x10💥
205x5 💥
225x2💥
185x7
185x6

The method I used was this:

“Get 8, add weight “

So let’s say I’m doing 5 reps with a 25 pound plate on weighted pull-ups.

I’d do several sets, as many reps as possible until one day I could...

Finally able to train legs.

I just wrapped my knees and did Smith machine squats until I’d had enough. Pyramid up, then back down.

Not real fancy but I love my smith machine.

As expected the cal deficit is stealing reps.

Bench
315x2
325x1.5
335x 0
275x6
275x5

Incline was ok.

Good plan

Seated press
135x16
155x10
185x 5
195x 3
205x 2
155x 8

Losing a few reps in strength
Bench
225x10
245x8
275x5
295x3
315x1

Incline 4x225x5-7 reps

Focus on bench press and incline bench press during your push days. Finish with over head work on a machine. Your overhead pressing will improve rapidly this way without hampering progress on bench...

Did shoulders and arms

Seated press was not stellar but not terrible either.

135x12
155x10
165x8
185x6

I’ve been playing with TDEE numbers and figure 2500 cals is a decent amount for a cut with 2200 being about as aggressive as I’d be willing to go most days (1000 cal ish deficit)

My targets:
...

Keto day 8. 268 yesterday, 269 today.

I am tracking food intake which was at about 3000 cals yesterday, maybe just under.

I’ve never stayed over 270 while avoiding carbs, tracking or not. Wity...

Keto day 7

Already dropped from a winter high of 281-268


Bench
225x12
245x8
275x5
295x3

keto day 5 (45-60% protein/under 5% carbs)
*Battle and win vs inflammation!
Heaviest wt in 2024: 281
Last week 276
yesterday 272.3
today 270.8
calorie intake yesterday 2900 (deficit 300)

I’m...