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Sunday January 24, 2020

Pull Day (AM BW 166.8)

Warmup
Band pullaparts 30-40 reps

Barbell Row
*45x10
*95x8

Bumping once to see if anyone has input.

Saturday January 23, 2021

Push Day (Chest/Shoulders Focused; AM BW 167.4)

Warmup
Walk 19:56
20 Band pullaparts

Flat DB Bench
*30’s x12

That really sucks. Phenomenal weights on deadlifts though for a bad day! Hope you feel better soon.

Missed this one, sorry! Thanks man.

Phenomenal work. That’s great deadlift volume especially with an @10 set!

Thanks man. JM Pushdowns are basically just Pushdowns while holding your traps into a shrugged position. JM Blakely showed them in a video with one of his clients. I feel it makes my band Pushdowns...

Friday January 22, 2021

Leg Day (Glute/Ham Focus; AM BW 166.4)

Warmup
Walk ~18 mins

Calf Press
*208x15
298x18 + 11 + 9

Wednesday January 20, 2021

Pull Day (AM BW 167)

Unilateral Calf Raise
BWx15,13,10
(Rest 10 sec after 2nd leg)

Pull-up
*BWx1,2,3,4,5

Monday January 18, 2021

Push Day (Chest Focus; AM BW 169.8)

Warmup
Walk 13:18
Band pullaparts 30 reps

Incline BB Bench
*45 2x8

In January 2020 I was 205 lbs and likely 30-33% bodyfat. From March to May 2020 I went to 186. By October I was 182 after being diagnosed with IBD (Chron’s disease).

Starting in October I went on...

Colonoscopy prep was Thursday and I weighed 162.5 at my lightest by Friday. Procedure went well. Back to training today.

Sunday January 17, 2021

Leg Day (purposefully back up to 170, will hit...

Nice! I definitely want a good lat Pulldown/low row as well. Cable systems and that are the only things I’d say I’m missing.

Thanks bro appreciate it!

Holy deadlift volume! Great work dude. Very good progress in here.

Tuesday January 12, 2021

Push + Biceps (Arm Focused; PM Workout. AM BW 166!!!)

Barbell Curl
*45x10
*55x8
*65x6
*75x4
80x6

Sunday January 10, 2021

Shoulders + Pull (AM BW 168)

Warmup
Band work 50 reps

Bent Over Lateral
25’s x15
30’s x12

Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.

Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary...

Saturday January 9, 2021

Leg Day (Ham/Glute Focused; AM BW 168)

1.5” Deficit Deadlift
*135x8
*185x5
*225x3
*255x1
285x10 (10 more lbs than last week)

Friday January 8, 2021

Chest Focused Push Day (AM BW 167.9)

Warmup
Band Pullaparts 35 reps

Incline BB Bench
*45 3x6
*95x6

Thursday January 7, 2021

Pull Day (Back Focused)

One Arm DB Row
*40x10
*55x8
70x8
80x8
(Rest 1:30 after right arm)