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Week 38

Pull
Pullup: 10,10,9
Iso-Lat Row: 250x3x11
Row Rear Delt Machine: 90x3x10
EZBar Curl: 50x10,8,8

Leg
Single leg LP: 240x3x12

Week 37

Push
DB Bench: 70sx10,9,10
Seated DB Press: 45sx9,8,9
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,9,10

Pull
Pullup: 3x10

Week 36

Push
DB Bench: 70sx9,8,9
Fixed BB OHP: 90x9,9,8
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,11,10

Pull
Pullup: 10,9,8

Took a week off, deload. But some decent mileage.

Week 35

Pull
Pullup: 10,10,9
Iso-Lat Row: 250x10,9,9
Rear Delt: 70x12,12,11
EZBar Curl: 50x10,9,8

Leg
Single leg LP: 240x12,11,11

Week 34

Pull
Pullup: 10,10,9
Iso-Lat Row: 240x3x12
Rear Delt: 70x3x11
EZBar Curl: 50x3x9

Leg
Single leg LP: 240x3x11

Week 33

Pull
Pullup: 3x10!
Iso-Lat Row: 240x3x12
Rear Delt: 70x11,10,10
EZBar Curl: 50x8,9,9

Leg
Single leg LP: 240x11,11,10

Week 32

Pull
Pullup: 10,9,10
Iso-Lat Row: 240x3x12
Rear Delt: 70x3x10
EZBar Curl: 50x8,8,9

Leg
Single leg LP: 240x11,10,10

Week 31

Push
DB Bench: 70sx9,8,7
Fixed BB OHP: 80x9,9,8
Fly machine: 100x11,10,10
Lat Raise Machine: 80x3x11
Rope pressdown: 42.5x3x11

Pull

Just seeing this. You've truly been an inspiration Bill. Thank you.

Week 30

Push
DB Bench: 70sx9,8,8
Fixed BB OHP: 80x9,9,8
Fly machine: 90x3x12
Lat Raise Machine: 80x3x11
Rope pressdown: 42.5x11,11,10

Pull

Week 29

Leg
Single-leg press: 230x11,12,12
Calves: 250x19,19,20
Mile Repeats
HLR 3x14,13,13

Push
DB Bench: 70sx8,8,9

Is anyone content with the muscle they’ve built?
I'm personally happy with my muscle and physique, and pretty much just maintaining at this point. Which still means working hard and trying to eke...

Nope.

There's absolutely no negatives to what you're doing. HIIT being "more effective" is quite debatable, all things considered, for most people. If you are motivated and enjoy what you're currently...

Week 28

Push
DB Bench: 70sx3x8
Fixed BB OHP: 80x3x9
Fly machine: 90x10,10,11
Lat Raise Machine: 80x3x10
Rope pressdown: 42.5x11,11,10

Pull

Week 27

Pull
Pullup: 9,8,9
Iso-Lat Row: 240x3x11
Lat Pulldown: 160x11,10,11
EZBar Curl: 40x11,11,12

Leg
Single-leg press: 230x3x11

Week 26

Leg:
13 miler
HLR 3x13

Push:
DB Bench: 70sx3x7
Fixed BB OHP: 80x7,8,6
Fly machine: 85x3x12

Week 25

Push:
DB Bench: 80sx3,2,3 :(
Fixed BB OHP: 80x9,8,9
Incline Db Bench: 55sx10,7,5 :(
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x10,10,9

Pull

Week 24

Push:
DB Bench: 80sx3,4,3
Fixed BB OHP: 80x8,9,8
Incline Db Bench: 55sx9,8,7
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x10,10,9

Pull