The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x10,8,6,6 (175,185,195,195). Next was RDLs for 4x10,8,6,5 (215,225,235,245). Next was seated calf raises 3x15,12,12 (150,160,160). Next was KB goblet squats 4x12,10,10,8 (80,90,90,100). Next was KB swings 4x12,12,10,10 (90,90,100,100) Next was leg extension 3x15,15,12 (135,140,145) then seated leg curls 3x12,12,10 (130,135,140). Last was walking lunges for 3x15 (115). I then did some conditioning work for 5 rounds: kettlebell snatches x5 (30,30,35,35,35), kettlebell snatch x5 (45,55,60,70,70) and burpees x10,10,12,12,15 . I went home and ate 4 eggs and a pancake. Hypertrophy chest n arms tomorrow

[Jdot5]

Woke up this morning at 524 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x15,13,12,10 (260,270,275,280) and reverse pec deck 4x15,13,12,10 (160,165,170,175). I then did DB incline bench for 4x11,10,6,7 (90,90,95,95). Next was hammer strength bench for 4x10,10,7,7 (160,160,170,170). Next was superset of low crossover 3x15,11,10 (27,30,30) and high cable crossover 3x15,13,10 (30,33,37). Next was a superset of Tate press 4x12,10,8,8 (40,45,50,50) and DB hammercurl 4x12,11,8,8 (40,45,50,50). Next was a superset of rope pushdowns 4x12,12,10,10 (65,65,70,70) and 1-arm incline curls 4x12,10,10,7 (25,30,30,35). Last was leaning 1 arm extension 4x12,10,10,7 (22.5,27.5,60,65) and cable curls 4x12,10,8,8 (52.5,57.5,62.5,62.5). I then went home, downed a protein shake, then took an hour of cycle class. Rest until Monday!

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was close grip pullups for 4x7,7,5,4. Then was bench press for 4x10,5,3,2 (225,235,235,245). Next was DB pullovers for 4x8,8,6,6 (95,95,100,100). Next was log press for 4x5,5,4,4 (140,140,145,145). Next was a superset of incline BB bench 4x7,7,5,4 (190,190,200,200) and T-Bar rows 4x8,7,6,5 (195,205,210,215). Next was seated DB military press 4x8,6,6,4 (65,70,70,75) and DB incline row 4x,8,,6,6,4 (65,70,70,75). Next was Decline bench 4x7,6,5,5 (205,205,215,215) and seated side DB lat raises 4x10,10,7,6 (25,25,30,30). Next was a superset of seated DB incline curls (w/ a twist) 4x12,10,10,7 (25,30,30,35) and weighted dips 4x10,10,8,8 (25,25,35,35). Last was reverse grip bench press 4x9,9,7,5 (155,155,165,175) and lying cable curls 4x10,10,8,6 (80,100,120,130). I then went home and ate 4 eggs, 1/2 cup of oats. Power leg day on deck tomorrow

[Jdot5]

Woke up this morning at 320 and downed 1 scoop of Hailstorm. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x6,5,5,4 (275,285,285,295). Next was deadlifts 4x6,5,5,3 (325,325,335,340). Next was power cleans for 4x5,5,5,3 (195,205,215,225). Next was a superset of leg extension 4x8,9,6,6 (180,180,185,185) and lying leg curls 4x8,8,6,6 (145,145,150,150). Last was DB shrugs for 4x8,6,6,4 (120,130,130,140) and facepull 4x15,15,12,12 (100,110,120,130). I then squeezed in an ab circuit: chris jones oblique raises 3x25,25,20, russian twist 3x15,15,12 (35,35,45), and hanging knee raises 3x25,25,20. Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancake. Active rest day tomorrow

[Jdot5]

Woke up this morning at 445, went to the track, and knocked out 14-100meter sprints. Back n shoulders day on deck tomorrow

[Jdot5]

Woke up this morning at 525 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x10,7,7,6 . Next was reverse grip bb rows for 4x11,10,8,8 (185,185,195,195). Next was Arnold presses 4x11,10,8,8 (60,60,65,65). Next was BB shrugs for 4x12,10,8,8 (265,275,275,285). Next was wide grip pulldowns 4x11,10,8,7 (185,190,195,195) and hammer strength military press 4x12,10,8,7 (170,180,190,190). Next was hammer strength rows 4x12,10,8,8 (280,290,300,300) and arsenal strenght lat raises 4x13,11,10,9 (70,80,80,90). Last was hammer strength reverse grip pulldowns 4x12,10,9,7 (200,210,210,220) and lying upright rows 4x12,10,10,7 (135,145,145,155). After was HIIT stairclimber for 26 mins. Afterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy leg day on deck tomorrow

[MalachiB1]

DUDE! you are putting some serious work in!

a couple question if you dont mind. are you natural? either way, some serious work.

also, where did you come up with this program you are running? it seems like a lot of work.

[Jdot5]

DUDE! you are putting some serious work in!

a couple question if you dont mind. are you natural? either way, some serious work.

also, where did you come up with this program you are running? it seems like a lot of work.

thanks for the support. all natty. and the regiment is Phat by Layne Norton
https://www.biolayne.com/phat/

i just made some adjustments to fit my needs

[Jdot5]

Woke up this morning at 325 and downed a scoop of Rainmaker. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x9,7,6,5 (185,195,200,205). Next was RDLs for 4x9,8,6,5 (225,235,245,255). Next was cable rear delts for 4x15,15,12,12 (30,30,35,35). Next was KB goblet squats 4x10,10,8,8 (90,90,100,100). Next was KB swings 4x12,10,10,10 (90,100,100,100) Next was glute ham raises for 4x15 Last was walking lunges for 3x15 (115). I then did a 20 min incline walk on the treadmill. I went home and ate 4 eggs and a pancake. Hypertrophy chest n arms tomorrow

[Jdot5]

Woke up this morning at 520 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x12,12,11,10 (265,265,275,280) and chinups 4x10,9,6,5. I then did DB incline bench for 4x11,10,6,5 (90,90,95,100). Next was hammer strength bench for 4x11,8,8,6 (160,170,170,180). Next was superset of low crossover 3x12,12,20 (30,30,23) and high cable crossover 3x15,13,9 (33,37,40). Next was a superset of Tate press 4x11,10,8,8 (45,45,50,50) and DB hammercurl 4x10,10,8,8 (45,45,50,50). Next was a superset of rope pushdowns 4x12,10,10,8 (65,70,70,75) and 1-arm incline curls 4x10,10,8,8 (30,30,35,35). Last was leaning 1 arm extension 4x12,11,10,8 (50,55,60,65) and cable curls 4x12,10,7,6 (57.5,62.5,67.5,67.5). I then went home, downed a protein shake, then took an hour of cycle class. Rest until Monday

[Jdot5]

Woke up this morning at 320 and downed some preworkout. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x5,5,4,3 (285,285,295,300). Next was deadlifts 4x3,3,2,2 (335,335,340,340). Next was power cleans for 4x5,5,3,3 (185,195,205,205). Next was a superset of leg extension 4x8,8,6,6 (185,185,190,190) and lying leg curls 4x8,8,6,6 (145,145,150,150). Last was DB shrugs for 4x6,6,4,3 (130,130,140,140) and facepull 4x15,15,12,10 (110,120,130,140). Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancake. Active rest day tomorrow

[Jdot5]

Woke up at 5, threw on some sweats, n did an 30 min incline walk on the treadmill. Hypertrophy shoulders n arms on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x7,7,7,6 . Next was reverse grip bb rows for 4x12,10,10,8 (185,195,195,205). Next was Arnold presses 4x12,9,8,5 (60,65,65,70). Next was BB shrugs for 4x12,10,8,8 (275,285,295,295). Next was wide grip pulldowns 4x11,10,8,8 (190,190,195,200) and hammer strength military press 4x11,10,8,8 (180,180,190,190). Next was hammer strength rows 4x12,10,8,8 (290,300,300,310) and arsenal strength lat raises 4x12,12,10,10 (70,70,80,80). Last was hammer strength reverse grip pulldowns 4x10,10,7,8 (210,210,220,220) and lying upright rows 4x10,10,9,8 (140,140,150,150). After was some oblique work: chris jones oblique raises 4x20 and cable woodchops 4x15,12,12,10 (33,37,37,40). Afterwards, I went home and ate 4 eggs, a 1/2 cup of oatmeal, n 1/2 of a banana. Hypertrophy leg day on deck tomorrow

[Jdot5]

Woke up this morning at 536 and downed a scoop of Rainmaker. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x10,8,6,5 (185,195,205,215). Next was RDLs for 4x10,8,6,5 (225,235,245,255). Next was seated calf raises 3x12,12,10 (160,160,170). Next was KB goblet squats 4x11,11,9,9 (90,90,100,100). Next was KB swings 4x10 (100,100,100,100) and reverse pec deck 4x15,12,12,10 (170,175,175,180). Next was glute ham raises for 3x15. Last was walking lunges for 3x15 (125). I then did HIIT conditioning with 30 yard sled pushes (115,115,125,125,135,135). I went home and ate 4 eggs and 3 Cinnamon rolls. Hypertrophy chest n arms tomorrow

[Jdot5]

11/9
Woke up this morning at 520 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x13,12,10,10 (265,270,275,275) and chinups 4x10,7,6,6. I then did DB incline bench for 4x10,10,6,6 (90,90,95,95). Next was machine chest press for 4x10,10,13,12 (160,160,145,145 (160,170,170,180). Next was superset of low crossover 3x15,12,10 (27,30,33) and high cable crossover 3x15,12,10 (33,37,40). Next was a superset of Tate press 4x11,10,8,8 (45,45,50,50) and DB hammercurl 4x10,10,8,8 (45,45,50,50). Next was a superset of rope pushdowns 4x12,10,10,8 (55,60,65,70) and 1-arm incline curls 4x11,10,8,8 (30,30,35,35). Last was leaning 1 arm extension 4x12,10,8,8 (27.5,32.5,37.5,37.5) and cable curls 4x10,10,8,8 (62.5,62.5,67.5,67.5). I then went home, downed a protein shake, then took an hour of cycle class. Rest until Monday

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was close grip pullups for 4x8,8,6,6. Then was bench press for 4x5,5,4,2 (240,245,250,255). Next was DB pullovers for 4x10,10,8,8 (90,90,95,95). Next was log press for 4x4,4,6,5 (145,145,135,135). Next was a superset of incline BB bench 4x7,6,4,4 (195,195,205,205) and T-Bar rows 4x7,7,5,5 (210,210,220,220). Next was seated DB military press 4x6,6,4,4 (75,75,80,80) and DB incline row 4x6,6,4,4 (70,70,75,75). Next was Decline bench 4x6,6,4,4 (215,215,225,225) and seated side DB lat raises 4x10 (25). Next was a superset of seated DB incline curls (w/ a twist) 4x10,8,8,6 (30,35,35,40) and weighted dips 4x12,10,8,6 (25,30,35,40). Last was reverse grip bench press 4x10,8,6,4(165,175,185,195) and lying cable curls 4x12,10,8,6 (110,120,130,140). I then went home and ate 4 eggs, 3/4 cup of oats. Power leg day on deck tomorrow

[Jdot5]

Woke up this morning at 320 and downed some preworkout. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x6,5,5,3 (285,295,295,305). Next was deadlifts 4x4,5,3,3 (335,335,345,345). Next was power cleans for 4x5 (185,195,205,215). Next was a superset of leg extension 4x9,8,8,6 (185,190,190,195) and lying leg curls 4x9,8,8,6 (145,150,150,155). Last was seated DB shrugs for 4x10,8,8,6 (65,70,70,75) and facepull 4x15,13,11,10 (100,110,120,130). Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancake. Active rest day tomorrow

[Jdot5]

Woke up this morning at 319 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x7. Next was reverse grip bb rows for 4x10,10,8.8 (195,195,205,205). Next was Arnold presses 4x10,9,6,5 (65,65,70,70). Next was BB shrugs for 4x10,10,8,6 (285,285,295,305). Next was wide grip pulldowns 4x12,10,10,8 (190,195,195,200) and hammer strength military press 4x11,9,9,6 (180,190,190,200). Next was hammer strength rows 4x11,10,8,8 (300,300,310,310) and arsenal strength lat raises 4x13,12,11,10 (70,80,80,90). Last was hammer strength reverse grip pulldowns 4x11,9,8,6 (210,220,220,230) and lying upright rows 4x10,9,8m7 (140,145,150,155). I then did a 30 min incline walk on the treadmill.. Afterwards, I went home and ate 4 eggs and a 3/4 cup of oatmeal. Hypertrophy leg day on deck tomorrow

[Jdot5]

Woke up this morning at 515 and downed a scoop of Rainmaker. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x9,7,5,5 (195,205,215,215). Next was RDLs for 4x10,10,8,6 (195,205,215,225). Next was rhino squat 4x12,10,8,8 (180,190,200,210) and standing 1 leg hamstring curl 4x12,10,10,7 (30,35,40,50). Next was reverse pec deck 4x15,12,11,10 (175,180,185,190). Next was glute ham raises for 3x15 and tr-x squats 3x15. Last was walking lunges for 3x15 (125). I then went home and ate pancakes, eggs, n turkey bacon. Hypertrophy chest and arms on deck tomorrow.

[Jdot5]

Woke up this morning at 515 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x15,12,10,10 (265,270,280,280) and chinups 4x7,7,7,6. I then did DB incline bench for 4x10,10,5,5 (90,90,100,100). Next was hammer strength press for 4x12,10,7,7 (160,170,180,180 (160,170,170,180). Next was superset of low crossover 3x11,12,10 (30,30,33) and high cable crossover 3x13,13,10 (37,40,40). Next was a superset of Tate press 4x11,9,8,6 (45,50,50,55) and DB hammercurl 4x11,9,8,6 (45,50,50,55). Next was a superset of rope pushdowns 4x11,12,10,7 (70,70,75,80) and 1-arm incline curls 4x12,9,8,8 (30,35,35,35). Last was leaning 1 arm extension 4x12,11,10,8 (50,55,60,65) and reverse grip cable curls 4x10,11,10,12 (62.5,62.5,67.5,37.5). I then went home and did a 10 min treadmill walk. Rest until Monday

[Jdot5]

Woke up this morning at 520 and downed some preworkout. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x5,5,3,3 (295,295,305,305). Next was deadlifts 4x4,4,3,2 (335,340,345,350). Next was power cleans for 4x5,5,5,3 (195,205,215,220). Next was a superset of leg extension 4x8,8,6,6 (190,190,195,195) and lying leg curls 4x8,7,7,5 (150,155,155,160). Last was seated BB shrugs for 4x6,6,5,4 (315,315,325,335) and facepull 4x15,13,11,10 (110,120,130,140). Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancakes. Power upper body day tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was close grip pullups for 4x7,7,5,4. Then was bench press for 4x,4,4,3,3 (245,245,250,250). Next was standing BB military press for 4x6,6,4,4 (145,145,155,155). Next was BB rows for 4x8,6,6,4 (175,185,195,205). Next was a superset of incline BB bench 4x7,6,4,3 (195,195,205,210) and DB 1-arm rows 4x8,8,6,4 (50,55,65,70). Next was seated DB military press 4x6,6,4,4 (75,75,80,80) and seated side DB lat raises 4x15,11,11,6 (20,25,25,30). Next was Decline bench 4x6,6,4,4 (215,215,225,225) and DB incline row 4x6,5,5,4 (55,60,60,65). Next was a superset of seated DB incline curls (w/ a twist) 4x10,8,7,5 (30,35,35,40) and weighted dips 4x10,8,7,6 (30,35,35,40). Last was close grip bench press 4x8,8,6,4(175,175,185,195) and lying cable curls 4x10,8,8,6 (115,125,125,135). I then went home and ate 4 eggs, 3/4 cup of oats and 1/2 banana. Active rest day on deck tomorrow

[Jdot5]

30 min walk on my treadmill at home. Hypertrophy legs on deck tomorow

[Jdot5]

Woke up this morning at 325 and downed a scoop of Rainmaker. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x10,8,6,3 (195,205,215,225). Next was RDLs for 4x8,6,6,4 (245,255,255,265). Next was rhino squat 4x10,10,8,6 (190,200,210,220) and standing 1 leg hamstring curl 4x10,8,7,6 (45,55,55,60). Next was reverse pec deck 4x130,12,12,11 (180,180,185,190), glute ham raises for 4x15 and tr-x squats 4x15. Last was walking lunges for 3x15 (135). I then squeezed in some oblique work: chris jones hanging obliques 3x25,25,20 and cable woodchops 3x15,13,13 (22.5,27.5,27.5). I then went home and ate pancakes, eggs, n turkey bacon. Hypertrophy back and shoulders on deck tomorrow.

[Jdot5]

Woke up this morning at 520 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x7. Next was reverse grip bb rows for 4x10,8,8,6 (195,205,205,215). Next was Arnold presses 4x11,10,6,6 (65,65,70,70). Next was DB shrugs for 4x12,11,9,8 (90,95,100,100). Next was wide grip pulldowns 4x11,10,8,8 (195,195,200,200) and hammer strength military press 4x12,10,10,8 (180,190,190,200). Next was hammer strength rows 4x12,10,8,8 (300,310,320,320) and arsenal strength lat raises 4x15,12,12,10 (70,80,80,90). Last was hammer strength reverse grip pulldowns 4x12,10,9,8 (210,220,220,230) and lying upright rows 4x10,9,8,8 (145,145,155,155). I then did HIIT cardio for 5 rounds: kettlebell snatches x5 (35), kettlebell swings x5(70), and burpees (12,12,15,15,15). I then went home and ate a breakfast burrito filled with eggs, bacon n spinach. Chest n arms hypertrophy on deck tomorrow

[Jdot5]

Woke up this morning at 515 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x13,12,10,10 (270,275,285,285) and chinups 4x6. I then did DB incline bench for 4x12,8,6,6 (90,95,100,100). Next was hammer strength press for 4x10,10,7,7 (170,170,180,180). Next was superset of low crossover 3x15,12,10 (22.5,27.5,32.5) and high cable crossover 3x15,12,10 (50,60,70). Next was a superset of Tate press 4x12,10,10,8 (45,50,50,55) and DB hammercurl 4x12,9,9,7 (45,50,50,55). Next was a superset of rope pushdowns 4x12,10,10,8 (70,75,75,80) and 1-arm incline curls 4x9,9,8,6 (35,35,35,40). Last was leaning 1 arm extension 4x12,12,8,8 (55,60,70,70) and reverse grip cable curls 4x12,12,10,8 (37.5,42.5,47.5,52.5). I then went home and ate breakfast. Rest until Monday

[Jdot5]

Woke up this morning at 325 and downed some preworkout. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x6,5,5,4 (295,305,305,315). Next was deadlifts 4x6,4,4,3 (335,345,345,355). Next was power cleans for 4x5 (205,210,215,220). Next was a superset of leg extension 4x8,87,6,6 (190,195,200,200) and lying leg curls 4x8,6,6,4 (155,160,160,165). Last was seated BB shrugs for 4x6,5,5,4 (325,335,335,345) and facepull 4x15,15,12,10 (115,125,135,145). Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancakes. Power upper body day tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was close grip pullups for 4x8,7,6,6. Then was bench press for 4x,5,5,4,3 (245,250,255,255). Next was standing BB military press for 4x6,6,4,3 (145,150,155,160). Next was reverse grip BB rows for 4x6,6,5,4 (205,215,225,235). Next was a superset of incline BB bench 4x8,6,4,3 (195,205,215,220) and hammer strength rows (palms down) 4x8,8,7,6 (250,260,270,280). Next was seated DB military press 4x7,7,5,4 (75,75,80,80) and seated side DB lat raises 4x11,11,7,7 (25,25,30,30). Next was Decline bench 4x8,6,4,4 (215,225,235,235) and DB incline row 4x8,6,6,4 (65,70,70,75). Next was a superset of seated DB incline curls (w/ a twist) 4x12,8,8,6 (25,35,35,40) and weighted dips 4x10,10,8,6 (30,30,35,40). Last was close grip bench press 4x10,8,6,4(175,185,195,205) and lying cable curls 4x12,10,8,6 (115,125,135,145). I then went home and ate 4 eggs, 3/4 cup of oats and 1/2 banana. Active rest day on deck tomorrow

[Jdot5]

30 min walk on my treadmill at home. Hypertrophy legs on deck tomorrow

[Jdot5]

Woke up this morning at 515 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x8,6,4,4 (205,215,225,230). Next was RDLs for 4x8,6,4,4 (245,255,265,270). Next was rhino squat 4x12,10,10,8 (200,210,220,230) and standing 1 leg deadlift 4x12,12,9,7 (35,40,45,50). Next was reverse pec deck 4x15,12,12,10 (180,185,185,190). Next was glute ham raises for 3x15 and tr-x pistol squats 3x15. Last was walking lunges for 3x15 (149). I then went home and ate 2/3 cup of oats, eggs, n turkey bacon. Hypertrophy back and shoulders on deck tomorrow.