Search:

ME Upper

Bench press
115 x 1
110 x 2
105 x 3

OHP
60 x 5
65 x 5

ME Lower

Squat (low bar)
60 x 3
80 x 3
100 x 1
120 x 1
125 x 3
120 x 3
120 x 3

DE Bench + Squat

DB Bench press
27.5 x 3 (9 sets)

Squat (low bar)
70 x 3 (9 sets)

OHP
60 x 5

West side barbell training
ME lower, off, ME upper, off, DE lower, DE upper, off

ME Upper

Bench press
105 x 3
110 x 2
105 x 3

CGBP
60 x 5
80 x 5

ME Lower

Squat (low bar)
60 x 3
80 x 3
100 x 1
110 x 1
120 x 3
120 x 3
120 x 3

Cardio

2 miles MISS


Macros:
50 / 428 / 189


Notes:

DE Upper

Bench press
60 x 3 (9 sets)

OHP's
60 x 5
60 x 5
60 x 5
55 x 5

DE Lower

Squat (low bar)
60 x 3 (12 sets)

RDL's
60 x 5
80 x 5
80 x 5
80 x 5

ME Upper

Bench press
105 x 3
100 x 3
200 x 3

OHP
50 x 5
50 x 5

ME Lower

Squat (low bar)
110 x 2
110 x 2
110 x 3

Sumo DL
80 x 8, 6, 6

Cardio

3 miles MISS

Macros:
58 / 440 / 202

Notes:
Came across Vortman Oatmeal Raisin cookies and man these are awesome!

I also have another 5g of fat coming from supps

ME Upper

Bench press
100 x 1
100 x 1
100 x 1

BB row
60 x 10
80 x 8

Crazy lifts! really inspiring,
and i really like your training approach.

Wed : Off day


Macros:
49 / 465 / 205

Weight: 211.8lbs

Cardio / Off day

15mins MISS


Macros:
48 / 458 / 207

Weight: 213lb

ME Upper

DB bench press
27.5 x 3, 3, 3, 3, 3, 3

Lat pulldown
12plates x 8
12plates x 6
10plates x 6

ME Lower


Squat
100 x 2
100 x 2
100 x 1

RDL's
60 x 10

ME Upper


Flat BB press
90 x 2
90 x 2
90 x 2

Reverse lat pulldown
9plates x 8