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  1. #481
    Registered User Jumpman3210's Avatar
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    Originally Posted by DarrenConroy View Post
    Nice work bro! Sumo Deads are awesome!
    Thanks Darren my man!
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  2. #482
    Registered User Jumpman3210's Avatar
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    Jumpman3210 is offline
    Weight: 143.3lbs after hitting a new low of 142lbs. I believe it's a sodium bloat for sure.

    Macros: 65/350/160

    PHAT Upper Power

    Bench Press
    205 x 3, 2.5 (couldn't lock out....) ,3 9.5

    Bent Rows
    90 x 6,6,6 9

    Flat DB Press
    75 x 4,4,4 9.5

    Military Press
    135 x 3,3,3 9.5

    One Arm Seated Rows
    50 x 6,6,6 9

    Cable Skullcrushers --> Might be switching to something like a DB Floor Press to improve my bench lock out
    120 x 6,5,5 9.5

    Hey guys, overall the pressing today was rather crappy although I managed to hit the same weights x reps as week 3 (now week 5 btw). I felt mentally and physically ready to go prior to the workout, but it was just one of those days where even the warm up sets feel heavier than usual. I will try my best to make up for this in my next one!
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
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  3. #483
    Registered User bigryan03's Avatar
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    Frick I keep forgetting how good you are at pressing. Fwiw floor presses were something that helped my bench big time.
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  4. #484
    Registered User Jumpman3210's Avatar
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    Jumpman3210 is offline
    Weight: 142.5lbs

    Macros: 65/350/160

    PHAT Lower Power

    Squats
    225 x 5,5,5 9



    Romanian Deadlifts
    150 x 6,6,6 9

    Leg Press
    4 plts + 25 x 6,6,6 9

    Calf Press
    230 x 6,6,6 8.5

    Ab Crunches
    10 x 8,8,8 8.5

    Got about 4 more pounds to lose in the next 3 weeks. Will continue to push myself with cardio and maybe one more macro adjustment. I got upper hypertrophy tomorrow (fun day) and heavy deadlifts waiting for me on Sunday.


    Originally Posted by bigryan03 View Post
    Frick I keep forgetting how good you are at pressing. Fwiw floor presses were something that helped my bench big time.
    Thanks Ryan! I will be be incorporating some dumbbell floor presses
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  5. #485
    Registered User Jumpman3210's Avatar
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    Weight: 141.6lbs new low!

    Macros:65/350/160

    PHAT Lower Hypertrophy

    Deadlifts
    315 x 3,3,3 9.5



    Hack Squats
    130 x 8,8,8 9

    Leg Curls
    35 x 12,10,10 8.5

    Leg Ext
    40 x 12,12,12 8.5

    Calf Press
    130 x 8,8,8 9

    Hanging Leg Raises
    10 x 10,10,10 9

    350kcal cardio

    Well I didn't get quite the reps I was hoping for during this workout, but I will give myself some credit for pushing through a bad workout. Three more weeks of mini-cutting before I start gaining again! Got some big weights waiting for me.
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  6. #486
    Registered User RHK89's Avatar
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    Originally Posted by Jumpman3210 View Post
    Weight: 141.6lbs new low!



    Well I didn't get quite the reps I was hoping for during this workout, but I will give myself some credit for pushing through a bad workout. Three more weeks of mini-cutting before I start gaining again! Got some big weights waiting for me.
    Good speed on the DLs despite the bad workout.
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  7. #487
    Registered User bigryan03's Avatar
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    Definitely good speed on those deads. Congrats on the new low brah! Only 3 weeks and you'll be synthesizing some new tissue (damn that sounded cool in my head)
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  8. #488
    Registered User Jumpman3210's Avatar
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    Originally Posted by RHK89 View Post
    Good speed on the DLs despite the bad workout.
    Thanks Rob! Trying to be more explosive starting from the set up. I'm also thinking of using a wider stance lol

    Originally Posted by bigryan03 View Post
    Definitely good speed on those deads. Congrats on the new low brah! Only 3 weeks and you'll be synthesizing some new tissue (damn that sounded cool in my head)
    Thanks Ryan! I can't wait to syntheSIZE lolol. I'm already thinking about how much I would like to weigh by the end of this year as well as transitioning into West Side Barbell.
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  9. #489
    Registered User Jumpman3210's Avatar
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    Jumpman3210 is offline
    Weight: 142lbs

    Macros: 65/350/160

    PHAT Upper Power

    Bench Press
    210 x 3,3 205 x 3

    Bent Rows
    95 x 6,6,6

    OHP
    140 x 3,3,3

    Hammer Strength Flat Chest Press
    45lbs + 25lbs 6, 90lbs x 6,5

    One Arm Seated Rows
    60 x 4,4 50 x 6

    Cable Skullcrushers
    125 x 5,5,4

    Barbell Curls
    70 x 6,6,5

    Just had some really good garlic chicken pizza with a side of broccoli Workout went alright, hit some new volume PRs on certain exercises. I'm looking forward to squats on Thursday.
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  10. #490
    Registered User bigryan03's Avatar
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    When did I miss the memo that you're transitioning over to westside???? I was actually thinking I might jump back on a westsideish program after my meet on Saturday and actually spent some time today writing up a 6 week block and putting it into excel.
    Teach me your ways of benching so much.
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  11. #491
    Registered User Jumpman3210's Avatar
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    Jumpman3210 is offline
    Weight: 140.5lbs Lowest ever on this mini-cut

    Macros: 65/400/160 Refeed Day

    Thursday - PHAT Lower Power

    Squats
    235 x 3,3,3 Fuggin pants ripped SRS... this is what I get for forgetting my compression pants

    Romanian Deadlifts
    160 x 5,6,6

    Leg Press
    5 plts 6,6,6

    Calf Press
    240 x 6,6,5

    Ab Crunches
    15 x 8,8,8

    Today - PHAT Upper Hyper

    Incline DB Press
    65 x 8,8,8

    T-Bar Rows
    80 x 10,10,8

    One Arm Lat Pulldowns
    40 x 8. 30 x 10,10

    Side Lateral Flys (Switched to Cables Week 5)
    15 x 8, 10 x 10,8

    Triceps Pressdowns
    115 x 8,8,8

    Cable Hammer Curls
    40 x 8,8,8 30 x 8

    Bench Dips
    BW x 15,15,12

    Cable Flies
    20 x 10,10,8

    LISS 350kcal

    Tomorrow I'll be attempting a new weight/volume PR on deadlifts. I hope I can pull it while weighing less

    Originally Posted by bigryan03 View Post
    When did I miss the memo that you're transitioning over to westside???? I was actually thinking I might jump back on a westsideish program after my meet on Saturday and actually spent some time today writing up a 6 week block and putting it into excel.
    Teach me your ways of benching so much.
    No memo mentioned before my friend. I just thought about the goals I have for the end of this year and I would like to focus on building the main lifts. As far as benching Ryan, I think you're doing fine Thanks for checking in!
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  12. #492
    Registered User bigryan03's Avatar
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    Wicked! I would LOVE to see you get on dat westside train. I made some of my best gains on that program.

    Freaking LOL at your pants!!! Sorry brah but that's F-ing hilarious!! You got that dead brah. Oh and I want vids
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  13. #493
    Registered User Jumpman3210's Avatar
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    Weight: 140.7lbs after refeed

    Macros: 65/325/160

    PHAT Lower Hypertrophy

    Deadlifts
    325 x 3+1, 315 x 2, 300 x 3



    Hack Squats
    130 x 10,10,10

    Leg Curls/Leg Ext
    40 x 10,10,8 45 x 10,10,10

    Calf Press
    135 x 12,12,12

    Hanging Leg Raises
    10 x 10,10 BW x 12

    Originally Posted by bigryan03 View Post
    Wicked! I would LOVE to see you get on dat westside train. I made some of my best gains on that program.

    Freaking LOL at your pants!!! Sorry brah but that's F-ing hilarious!! You got that dead brah. Oh and I want vids
    L0L xD.
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  14. #494
    Registered User bigryan03's Avatar
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    Like a damn BOSS! On a side note, arms are looking solid man. You definitely are looking A LOT bigger (but leaner because of dieting lol).

    Keep this awesome offseason rolling along and when it's time for you to step on stage you'll be looking amazing.
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  15. #495
    Registered User Jumpman3210's Avatar
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    Originally Posted by bigryan03 View Post
    Like a damn BOSS! On a side note, arms are looking solid man. You definitely are looking A LOT bigger (but leaner because of dieting lol).

    Keep this awesome offseason rolling along and when it's time for you to step on stage you'll be looking amazing.
    Thank you Ryan! I sure will keep pushing limits
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  16. #496
    Registered User bigryan03's Avatar
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    Originally Posted by Jumpman3210 View Post
    Thank you Ryan! I sure will keep pushing limits
    And I have no doubt about that You have progressed so much dude. Very fortunate to have been able to follow from day one
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  17. #497
    Registered User DarrenConroy's Avatar
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    Looks like you have a lot of support from tons of the right people! Keep up the good work brotha! Rome wasn't built in a day..
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  18. #498
    Registered User Jumpman3210's Avatar
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    Weight: 142.5lbs holy sodium bloat of peace!

    Macros: 65/325/160

    PHAT Upper Power

    Bench Press
    205 x 3,3,3

    Bent Rows
    95 x 6,6,6

    OHP
    135 x 4,4,4

    Flat HS Mac
    45lbs + 35lbs 6,6,6

    HS Row Machine
    45plt + 20lbs x 6,6,6

    Cable Skullcrushers
    120 x 6,6,6

    Barbell Curls
    65 x 6,6,5

    Okay, so I woke up about 2lbs heavier today due to a ton of sodium I consumed yesterday T_T . No increases in reps with the bench press so it seems like I'm maintaining on that. Strangely, my OHP went up by 1 rep every set, which would be a volume PR. Finally, I've switched out the single arm cable rows for a hammer strength row machine (listed below) because I wasn't feeling it working my back like it used to. I ended up liking this machine and I think I'll be trying to get stronger with it.



    Originally Posted by bigryan03 View Post
    And I have no doubt about that You have progressed so much dude. Very fortunate to have been able to follow from day one
    The feeling is mutual Ryan! Thanks for motivating me

    Originally Posted by DarrenConroy View Post
    Looks like you have a lot of support from tons of the right people! Keep up the good work brotha! Rome wasn't built in a day..
    Nothing like great support from the right people! Thanks for checking in Darren!
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  19. #499
    Registered User bigryan03's Avatar
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    That sodium can be one hell of a mind game. I've actually started tracking and reporting sodium to coach simply because we got confused for a while with what was happening with my weight.

    I gotta say I hate that machine haha. Biomechanically it makes my shoulders scream. My personal favorite row right now is the HS seated row like in the pic below.

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  20. #500
    Registered User Jumpman3210's Avatar
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    Originally Posted by bigryan03 View Post
    That sodium can be one hell of a mind game. I've actually started tracking and reporting sodium to coach simply because we got confused for a while with what was happening with my weight.

    I gotta say I hate that machine haha. Biomechanically it makes my shoulders scream. My personal favorite row right now is the HS seated row like in the pic below.

    L0L yes the sodium mind games can be pretty misleading.

    I wish I had that machine in my gym The reason I started using the other one is because it was the closest thing to the one you have pointed out lol...
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  21. #501
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    Originally Posted by Jumpman3210 View Post
    L0L yes the sodium mind games can be pretty misleading.

    I wish I had that machine in my gym The reason I started using the other one is because it was the closest thing to the one you have pointed out lol...
    Well don't I feel like a jackass now LOL. Too bad they don't have it because it's a sick way to hit the lats hard without destroying your lower back from bent over rows. Have you tried Bertrons moto rows?
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  22. #502
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    destroyed those deadlifts mate! nice work
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  23. #503
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    Originally Posted by bigryan03 View Post
    Well don't I feel like a jackass now LOL. Too bad they don't have it because it's a sick way to hit the lats hard without destroying your lower back from bent over rows. Have you tried Bertrons moto rows?
    L0L no you shouldn't feel like a jackass haha. I'm sure it does!

    No, but I am doing his single arm lat pulldowns on upper hypertrophy days.

    Originally Posted by Bbeasley89 View Post
    destroyed those deadlifts mate! nice work
    Thanks B!
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  24. #504
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    Originally Posted by bigryan03 View Post

    That machine is SO money!

    Nice work in here man. I've been slacking but lurking. You have a great log going
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  25. #505
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    Weight: 139.9lbs Finally broke into the 130's!

    Today: Off-Day

    Yesterday's workout

    PHAT Lower Power

    Squats
    225 x 4,4,4,4 It was one of those days where the weight felt heavier than usual. I got this for 3x5s two weeks ago, but yesterday I stopped 1 rep short of a grinder. I also threw in an extra set to compensate for total reps.

    Romanian Deadlifts
    150 x 6,6,6

    Leg Press
    4 plts + 35lbs 6,6,6

    Calf Press
    230 x 6,6,6

    Cable Crunches
    Stack Weight 11 x 6,6,6

    I'm stoked about finally getting below the 140s! I will admit that this mini-cut has not been a linear progression, but I have been on the right track regardless. Macros and cardio were hit consistently, but other factors like sodium, food volume, and sometimes sleep can alter bodyweight. Here is the graph I used to track my mini-cut phase.

    (x-axis = days) (y-axis = weight)



    I have 1 more week left on this 8 week mini-cut, but I might extend it for 10 weeks.

    Originally Posted by jpfaherty View Post
    That machine is SO money!

    Nice work in here man. I've been slacking but lurking. You have a great log going
    Thanks JP!
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  26. #506
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    Fawking YES!!!!!!!! I knew that 130 was on the horizon! Btw give this a read. Might help with understanding fluctuations a little better. http://forums.lylemcdonald.com/showthread.php?t=14
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    Originally Posted by bigryan03 View Post
    Fawking YES!!!!!!!! I knew that 130 was on the horizon! Btw give this a read. Might help with understanding fluctuations a little better.
    Great read ryan.. I've always wondered why this occurred. It can be disheartening at times and probably the reason many people decide to make drastic changes to their diet. What are your thoughts on this?
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    Originally Posted by boxteross View Post
    Great read ryan.. I've always wondered why this occurred. It can be disheartening at times and probably the reason many people decide to make drastic changes to their diet. What are your thoughts on this?
    It's something that I took notice of after I read Lyle's SFS book. I think there is definitely something behind this theory. I believe the study Lyle refers to about increased visceral water retention after weight loss is a good start to building a more solid proposed mechanism of action as opposed to just saying the cell refills due to the glycerol (which is completely plausible as glycerol does attract water), it's just that from what I have read it seems the glycerol leaves the cell in a fixed ratio to fatty acids so I dunno lol. It's something I run with when I have no excuse as to why my weight hasn't dropped
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  29. #509
    Registered User Jumpman3210's Avatar
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    Weight: 139.8lbs after refeed

    PHAT Lower Hypertrophy

    Deadlifts
    315 x 4,2, 300 x 4,4



    Hack Squats
    130 x 12,12,12

    Leg Curls
    35 x 12,12,12

    Leg Ext
    40 x 12,12,12

    Calf Press
    130 x 12,12,12

    Hanging Leg Raises
    BW x 12,12,12

    Cardio 400kcal

    I got a little too hyper preworkout after watching Vashon Perryman deadlift 716lbs and wanted to make a 1+ rep progress with 315. However, I did not follow the RPE scale which ended up hurting me for the rest of my deadlift sets. I finally backed off about 15lbs and approached 300 with some more speed. Not too bad, but I hope I can attack 325 next week

    Originally Posted by bigryan03 View Post
    Fawking YES!!!!!!!! I knew that 130 was on the horizon! Btw give this a read. Might help with understanding fluctuations a little better. http://forums.lylemcdonald.com/showthread.php?t=14
    I will definitely give that a read Ryan!
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    Weight: 141lbs (Accidentally went over my cho and protein by 7gs)

    PHAT Upper Power

    Bench Press Maintained Strength
    210 x 3,3 205 x 3

    Bent Rows
    105 x 6,6,6

    OHP (Maintained Strength)
    140 x 3,3,3

    Flat Press HS Mac
    2plts x 6,6,6

    HS Row Mac (Different machine)
    8,9,10 x 6,6,6

    Cable Skullcrushers (Different machine)
    12 x 6,6,6

    Barbell Curls
    70 x 6,6,5+1

    I was a bit frustrated that I misread my phone and went over on my macros. I will be taking some protein/cho from my diet today to compensate. As far as training goes, I think I'm stalling on my benchpress/deadlift. I think I'll stick to this weight nxt week and try to go for volume PRs instead. My other lifts are going up in weight/reps so that's a good thing. In fact, my pulling is improving so that's a good sign of making progress. Today was a fun day although I had to substitute the back machine I was using last week because it was broken! I ended up using some iso-lateral low row machine similar to this:

    Not bad, but I like the other one better. I think the highlight of today was when someone I helped out last time approached me and thanked me for giving him some tips. I look forward to more occasions like that!
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