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Todays food

Egg whites oats
Egg whites rice
Chicken and…
Chicken and…
2 cheeseburgers
Whey, oats, pb

Have a great feeling of fatigue/soreness in chest and back after yesterdays session. The pyramid with all of its sets/reps sure makes training enjoyable without any obsessive #s chasing.

Right...

Does anyone have a good enough memory to compile the complete list of fake narrative smears against Trump and the Millions that voted for him? It’s got to be a staggeringly long list of hoaxes at...

Got it done

Bench pyramid AMRAP 185,205,225,235,245,255
Incline for 10-12 reps x5-6 sets

Pull-ups for negatives
Narrow pulldowns
Wide pulldowns
Rows

Start with this consideration..

You have legs/back/bis on one day…


You have chest/shoulders/tris on another…so you are close to your push, pull, legs idea anyways BUT, there’s a lot more...

277.6 today.

Meals

Eggs oats
Eggs oats
Chicken potato
Double turkey burger with cheese
Beef and rice
Whey, pb, oats (maybe)

Meanwhile a survivor from Epstein Island says this today..

“There was a steady stream of young girls being raped on that island!”

And we still don’t know the names of the rapists. They won’t...

Todays arm work:

Pushdowns/Ez curls 6x pyramid
Skull crushers/hammer curls x4
Close grip bench/concentration curls x3

Good start. Make sure you are gaining reps/iron or both EVERY workout.

So try 3000 cals a day, see if performance in Weight room improves and weight changes on scale. This is just how easy it really is.

Eat more, train, rest = grow
Eat less, train, rest= shrink

Hit a few SSB PRs today

https://www.youtube.com/watch?v=wLvQDlJdVD4

Pretty solid.

Personal preference being what it is, there are things I’d change or add..
I’d bench and incline bench twice a week. I’d add upright rows to Mon/Thurs , I’d add close grip pulldowns...

Two days vacation

Making great progress on SSB squats.

This is a new PR 355x4

https://youtu.be/wLvQDlJdVD4


And another PR 365x3

I keep hearing that Bulgarian split squats are a #$&*@

Making great progress on SSB squats.

This is a new PR 355x4

https://youtu.be/wLvQDlJdVD4


And another PR 365x3

https://youtu.be/jgYPTrKmfFY

Double your food intake and you’ll grow EASILY on the program you are on. Train heavy and intense trying to add iron to all of your lifts .

You cannot hope to build muscle out of thin air.

Ed, I’ll work with you free just because I enjoy helping others.

I’m on Twitter and YouTube and help folks bulk up free of charge. Teacher/coach and trainer of athletes for over 20 years so I...

This is a great plan for guys who are new, enjoy training but don’t want to train on the weekends.

Monday and Thursday hit chest/back/shoulders

Bench press
Incline bench
Row
Pulldowns ...

These were the best splits I did prior to the one I use now:

Day 1- chest, back, abs (superset chest/back)
Day 2- legs, calves
Day 3- shoulders, arms (supersetted bis/tris)
Off
Repeat

This...

How many days a week? Seems like a lot of bro split guys really do half assed stuff like this:

Monday- bench, db incline, cable crossovers, triceps pushdowns, rope ext overhead
Tuesday- rows,...