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Just eat a small preworkout meal at 5pm or whenever you get home. Hopefully you live close and then go to the gym and dinner after. My work is ten minutes away and my gym is 5 minutes away.

Day 1, Week 1:

Squats: 135x8

Incline Dumbbell Bench Press: 45x10

Deadlifts: 135x8

Day 3, Week 8:

Squats: 225x4

Incline Dumbbell Bench Press: 70x5

Standard Deadlifts: 225x3

Day 2, Week 8:

Squats: 225x3

Incline Dumbbell Bench Press: 70x4

Standard Deadlifts: 205x3

Day 1, Week 8:

Squats: 225x3

Incline Dumbbell Bench Press: 70x6

Standard Deadlifts:185x8

Lat Pulldown / Dips Superset: 120x8 / (BW+25)x10

Day 3, Week 7:

Squats: 210x4

Incline Dumbbell Bench Press: 60x4

Sumo Deadlifts: 195x3

Standard Deadlifts: 185x3

Day 2, Week 7:

Squats: 205x5

Incline Dumbbell Bench Press: 60x8

Standard Deadlifts: 175x4

Day 1, Week 7:

Squats: 165x10 PR

Incline Dumbbell Bench Press: 55x10

Sumo Deadlifts: 145x10

Standard Deadlifts: 155x10

Day 3, Week 6:

Squats: 205x5

Incline Dumbbell Bench Press: 60x4

Sumo Deadlifts: 185x4

Standard Deadlifts:185x4

Day 2, Week 6:

Squats: 205x4

Incline Dumbbell Bench Press: 60x6

Standard Deadlifts: 165x6

Day 1, Week 6:

Squats: 135x10

Incline Dumbbell Bench Press: 50x10

Sumo Deadlifts: 135x10

Standard Deadlifts:145x10

Thanks Bro. I'm currently posting today's workout as well.

Day 3, Week 5:

Squats: 205x5

Incline Dumbbell Bench Press: 60x10

Sumo Deadlifts: N/A

Standard Deadlifts: N/A

Day 2, Week 5:

Squats: 205x3

Incline Dumbbell Bench Press: 60x5

Sumo Deadlifts: 205x2

Standard Deadlifts: 185x5

Day 1, Week 5:

Squats: 115x12

Incline Dumbbell Bench Press: 60x10

Sumo Deadlifts: 115x12

Standard Deadlifts:115x12

Day 3, Week 4:

Squats: 145x10

Incline Dumbbell Bench Press: 60x9

Deadlifts: 95x8


Workout notes: Yesterday's workout. I normally don't respond well to 1RM lifts so I just did as many as...

Day 2, Week 4:

Squats: 195x3

Incline Dumbbell Bench Press: 60x8

Deadlifts: 195x3


Workout notes: This was the first workout that used the 3 rep setup. My gym doesn't have 65's for...

Muenster cheese is similar to provolone, but yeah PR's are where it's at.

Day 1, Week 4:

Squats: 185x5

Incline Dumbbell Bench Press: 50x8

Deadlifts: 185x8

Lat Pulldown / Dips Superset: 100x8 / (BW+10)x8

Haha gotta support the home team. I was doing fundraisers all week so I took that as a recovery week which seemed to help given the results from the workout two days ago which I will be posting below.