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Todays eats:

7 am- Egg, ham, cheese wraps x2
10 am- whey shake, banana
1 pm- 2 double cheeseburgers
4 pm- whey shake, banana
7 pm

My weight is creeping up. Still under 280

Bench yesterday
305x4
325x2
345x1
265x8
265x6

Some other heavy stuff:

4th of July party today so pretty loose with the food and beverages.

Several quality meals such as

Eggs and oats
Eggs and banana
Whey shake
Chicken wrap and chips
Two cheeseburgers and a...

Video from today

https://youtu.be/EQG8Q0fBgiQ

https://youtu.be/j6iMNv-Mcm0

https://youtu.be/qBgd-9kCppw

https://youtu.be/srJqMMXlC0E

Eggs and oats or rice

Cheeseburgers on bun sometimes


Chicken and rice or potatoes


Whatever my next meal is. Similarly my pre workout meal is most often eggs and oats with black coffee.

279 this am

As my weight creeps up, so does my desire to push and pull heavy things.

Bench press
305x4
325x2
345x1
265x8
265x6

This is what I do and will NEVER do anything else because this is ideal for me.

Upper
Off
Lower +arms
Off
Upper
Off
lower+ arms
Off

Meals

6 egg whites, oats
9 egg whites , banana
12 chicken and rice, green beans
3 whey, oats, pb
6 chicken and salad
Whey shake, turkey and cheese wrap

PR city in here! Congratulations!

Upper twice a week
Lower twice a week


Plenty!


I do upper twice in 8 days
Lower twice in 8 days.

Deadlift for me :

Drop squats and focus on deadlifts for that leg day. I’d always ramp up to several heavy 3-5 rep sets and a single sometimes. I suggest doing this only every 2-3 leg days. I can...

I didn’t.

Most 80s era bodybuilders would increase volume while in a deficit- to burn more cals and train for pump to help with capillary growth and spare injury from trying to train heavier when...

Todays arm pump:
Ez bar curls 5x10-15
Pushdowns 5x10-15
Concentration curls 5x10-12
Skull crushers 5x10-12

Feeling pretty good! I’m at 276-277 so I have gained about 6-7 lbs since I had Covid. Was getting too weak and sickly! Screw that.

Training legs .

Ssb squats 315x6
Goal is top of thighs parallel for me.

https://youtu.be/AF5pLnleem0

315x6,4,4,4
4 back off sets with 255 to reinforce depth.

315x6 ssb squats

Top of thighs parallel is my full potential so this is a nice clean set.
https://youtu.be/AF5pLnleem0

315x6,4,4,4
255 pause squats x 4 sets

Just so you know this is my routine:

Torso day (chest/back/shoulders)

Bench/row
Incline/ wide lat pulldowns
Fly/ narrow pulldowns
Shoulder press
Upright rows
Db side laterals

I see zero rationale to avoid all three of these on an upper body day:

Flat bench
Incline bench
Shoulder press (barbell or db)

I always included all three.

After losing 40 lbs and now working to regain strength and size, I have regained about 6-7 lbs with significant progress, especially in my leg training. To me, if I don’t see performance changes...

Todays food

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