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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

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