Dear diary

[Filmbuff81]

Take some pics of your gym man I'm interested to see your set up.

Good training today. Interesting to see your incline bench at 225x1 is a warm up. I figured you'd warm up to something below 205 before the main sets.

I got away from it last cycle, but I usually do 1-2 overwarm singles for potentiation.

Make the working sets feel lighter.

Sometimes I might just do the working weight for 1-3 reps too.

It’s a time/patience dependent thing.

It was really cold for a bit so I wanted to cut out anything extra lol.

I’ll take some photos of the setup when the new machine comes next week.

Right now it’s a disaster with boxes, recycling etc lol.

Been re-arranging so the layout makes more sense.

But I’ll definitely get some shots online.

[Filmbuff81]

BW 223.8

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 8 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 360 lb × 1 [Warm-up]
Set 5: 400 lb × 12 @ 7
Set 6: 400 lb × 12 @ 7

Safety Bar Squat
Set 1: 135 lb × 3 [Warm-up]
Set 2: 185 lb × 1 [Warm-up]
Set 3: 225 lb × 20 @ 7
Set 4: 225 lb × 20 @ 7.5

Lying Leg Curl (Machine)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 40 lb × 15 @ 7
Set 3: 40 lb × 15 @ 7.5

Calf Press on Leg Press
Set 1: 360 lb × 12 [Warm-up]
Set 2: 450 lb × 8 [Warm-up]
Set 3: 520 lb × 15
Set 4: 520 lb × 15
Set 5: 520 lb × 15

Cable Crunch
Set 1: 120 lb × 12 [Warm-up]
Set 2: 155 lb × 15 @ 7
Set 3: 155 lb × 15 @ 7
Set 4: 155 lb × 15 @ 7.5

3 less sets of squats today, did make it seem much easier; just less terrible lol.

[Filmbuff81]

BW - 223.4

Pull Up
Set 1: 10 reps [Warm-up]
Set 2: 6 reps [Warm-up]
Set 3: 1 rep [Warm-up]
Set 4: 7 reps @ 7
Set 5: 7 reps @ 7.5

First 3 sets assisted. Working sets BW

If I was basing this off last meals week 3 numbers I should have used 25lbs assistance;however, I’m quite a bit lighter since then so it seemed counter productive to do that.

So just trying to slowly progress the BW stuff to weighted now in this day.

Day 1 pull-ups are higher rep and so that day I’ll play by ear since I do heavy rows first that day too.

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 8 [Warm-up]
Set 2: 100 lb × 12 @ 7
Set 3: 100 lb × 12 @ 7

Lat Pulldown - Wide Grip (Cable)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 115 lb × 15 @ 7
Set 3: 115 lb × 14 @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 40 lb × 15 @ 7
Set 3: 40 lb × 15 @ 7
Set 4: 40 lb × 15 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 30 lb × 15 @ 7
Set 3: 30 lb × 15 @ 7.5

[Filmbuff81]

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 25 lb × 6 [Warm-up]
Set 3: 50 lb × 4 [Warm-up]
Set 4: 70 lb × 12 @ 7.5
Set 5: 70 lb × 11 @ 7

Deficit Push-Ups
Set 1: 8 reps [Warm-up]
Set 2: +30 lb × 15 @ 7
Set 3: +30 lb × 12 @ 7
Set 4: +30 lb × 10 @ 7.5

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +35 lb × 10 @ 7

Triceps Extension (Barbell)
Set 1: 50 lb × 8
Set 2: 80 lb × 13 @ 7
Set 3: 80 lb × 12 @ 7.5

Reverse Fly (Dumbbell)
Set 1: 30 lb × 15 @ 7
Set 2: 30 lb × 14 @ 7

Sea of doms this week

[Filmbuff81]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 4 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 9 @ 7
Set 6: 315 lb × 8 @ 7

Leg Press
Set 1: 270 lb × 10 [Warm-up]
Set 2: 360 lb × 6 [Warm-up]
Set 3: 450 lb × 1 [Warm-up]
Set 4: 540 lb × 1 [Warm-up]
Set 5: 590 lb × 20 @ 7
Set 6: 590 lb × 18 @ 7
Set 7: 590 lb × 17 @ 7

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 540 lb × 1
Set 5: 550 lb × 20
Set 6: 550 lb × 18
Set 7: 550 lb × 16

Glute Ham Raise
Set 1: +12.5 lb × 12 @ 7
Set 2: +12.5 lb × 10 @ 7

Hanging Leg Raise
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Shrug (Barbell)
Set 1: 315 lb × 15 @ 7
Set 2: 315 lb × 15 @ 7

[Anthony21]

Good training man.

[Filmbuff81]

Good training man.

Thank you sir. Sore as **** lol.

[CW47]

Oh man, that's a nice leg day.

I've done those 'overwarm singles' you mentioned a couple of times too. They work really well. I should do them more regularly.

[Filmbuff81]

Oh man, that's a nice leg day.

I've done those 'overwarm singles' you mentioned a couple of times too. They work really well. I should do them more regularly.

Haha same.

I get lazy with lower body days. They suck enough already lol.

But they are pretty invaluable and I need to be more mindful to include them this block I think, since I have less working sets overall.

[Filmbuff81]

Chest Supported Row
Set 1: 90 lb × 15 [Warm-up]
Set 2: 140 lb × 7 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 230 lb × 3 [Warm-up]
Set 5: 230 lb × 9 @ 7
Set 6: 230 lb × 9 @ 7.5

Neutral Grip Pull-Up
Set 1: 8 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 1 rep [Warm-up]
Set 4: 9 reps @ 7.5
Set 5: 8 reps @ 7.5

Notes:
Set 4 - BW
Set 5 - 15lbs assistance

Single Arm Cable Row
Set 1: 100 lb × 10 [Warm-up]
Set 2: 135 lb × 12 @ 7.5
Set 3: 135 lb × 12 @ 7.5

EZ bar curl
Set 1: 20 lb × 15 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 75 lb × 12 @ 7
Set 4: 75 lb × 12 @ 7.5
Set 5: 75 lb × 10 @ 7.5

Shrug (Dumbbell)
Set 1: 110 lb × 10
Set 2: 155 lb × 13 @ 7

Tapped out on these weight wise so once I hit 15 I’ll switch to trap bar shrugs.

Solid day overall and feeling pretty good.

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 210 lb × 10 @ 7.5
Set 7: 210 lb × 8 @ 7.5

Low To High Cable Fly
Set 1: 20 lb × 10 [Warm-up]
Set 2: 50 lb × 18 @ 7.5
Set 3: 50 lb × 16 @ 7.5

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +45 lb × 12 @ 7

Skullcrusher (Barbell)
Set 1: 50 lb × 5 [Warm-up]
Set 2: 80 lb × 15 @ 7.5
Set 3: 80 lb × 14 @ 8
Set 4: 80 lb × 12 @ 7.5

Preacher Curl (Dumbbell)
Set 1: 10 lb × 8 [Warm-up]
Set 2: 25 lb × 3 [Warm-up]
Set 3: 40 lb × 12 @ 7.5
Set 4: 40 lb × 11 @ 8
Set 5: 40 lb × 10 @ 8

Lateral Raise (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 40 lb × 15 @ 7.5
Set 3: 40 lb × 14 @ 8
Set 4: 40 lb × 12 @ 8

Face Pull (Cable)
Set 1: 50 lb × 12 [Warm-up]
Set 2: 120 lb × 15 @ 7
Set 3: 120 lb × 15 @ 7.5

Training and diet pretty solid and just kinda on autopilot plodding along right now.

[Filmbuff81]

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 8 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 360 lb × 1 [Warm-up]
Set 5: 410 lb × 1 [Warm-up]
Set 6: 430 lb × 11 @ 7.5
Set 7: 430 lb × 9 @ 7.5

Safety Bar Squat
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 1 [Warm-up]
Set 3: 245 lb × 18 @ 7.5
Set 4: 245 lb × 16 @ 7.5

Lying Leg Curl (Machine)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 45 lb × 14 @ 7.5
Set 3: 45 lb × 12 @ 7.5

Calf Press on Leg Press
Set 1: 360 lb × 12 [Warm-up]
Set 2: 450 lb × 8 [Warm-up]
Set 3: 540 lb × 15
Set 4: 540 lb × 14
Set 5: 540 lb × 12

Cable Crunch
Set 1: 120 lb × 12 [Warm-up]
Set 2: 170 lb × 15 @ 7.5
Set 3: 170 lb × 14 @ 7.5
Set 4: 170 lb × 12 @ 7.5

BW 223ish ad 17-20%

Lower back looks 20, legs look 15 lol.

Probably lower weight but I tend to put on 2-4lbs of water weight during a meso before shedding it during my deload.

Starting to feel the effects of the latest cut.

Into week 3 of it and I can see some endurance loss.

No biggie, I’m still hitting my rep ranges and RIR targets just lower reps overall.

[Filmbuff81]

Pull Up
Set 1: 10 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 3 reps [Warm-up]
Set 4: 1 rep [Warm-up]
Set 5: 1 rep [Warm-up]
Set 6: +25 lb × 1 [Warm-up]
Set 7: +10 lb × 7 @ 7.5
Set 8: +10 lb × 7 @ 7.5

Warmups (aside from the last one obviously) were done with bands.

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 8 [Warm-up]
Set 2: 110 lb × 10 @ 7
Set 3: 110 lb × 10 @ 7.5

Lat Pulldown - Wide Grip (Cable)
Set 1: 100 lb × 5 [Warm-up]
Set 2: 120 lb × 15 @ 7.5
Set 3: 120 lb × 13 @ 7.5

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 45 lb × 14 @ 7.5
Set 3: 45 lb × 13 @ 7.5
Set 4: 45 lb × 12 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 35 lb × 15 @ 7.5
Set 3: 35 lb × 15 @ 7.5

Solid day woke up with a killer headache so bit off a slow start to the morning until Advil kicked in.

But dehydrated after long day of work so BW 222.

We will see how accurate that is over the next couple days.

[Filmbuff81]

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 25 lb × 10 [Warm-up]
Set 3: 50 lb × 4 [Warm-up]
Set 4: 75 lb × 11 @ 7.5
Set 5: 75 lb × 10 @ 7.5

Deficit Push-Ups
Set 1: 8 reps [Warm-up]
Set 2: +30 lb × 15 @ 7
Set 3: +30 lb × 14 @ 7.5
Set 4: +30 lb × 13 @ 7.5

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +45 lb × 12 @ 7.5

Triceps Extension (Barbell)
Set 1: 80 lb × 15 @ 7.5
Set 2: 80 lb × 14 @ 7.5

Reverse Fly (Dumbbell)
Set 1: 35 lb × 15 @ 7.5
Set 2: 35 lb × 15 @ 7.5

BW 222.2 so I guess I had a whoosh to drop some weight. I’ll take it.

[Anthony21]

Nice training. So you're in a caloric deficit right now I take it?

[Filmbuff81]

Nice training. So you're in a caloric deficit right now I take it?

Haha sure am.

Back on the pain of cutting.

It hasn’t been too bad though.

The “maintenance” break where we slowed things down definitely helped and this meso is helping me recover pretty good.

[Filmbuff81]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 4 [Warm-up]
Set 4: 275 lb × 3 [Warm-up]
Set 5: 315 lb × 12 @ 7.5
Set 6: 315 lb × 11 @ 7.5

Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 7 [Warm-up]
Set 3: 450 lb × 3 [Warm-up]
Set 4: 540 lb × 1 [Warm-up]
Set 5: 630 lb × 20 @ 7.5
Set 6: 630 lb × 19 @ 7.5
Set 7: 630 lb × 18 @ 7.5

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 540 lb × 1
Set 5: 550 lb × 23
Set 6: 550 lb × 20
Set 7: 550 lb × 18

Glute Ham Raise
Set 1: +15 lb × 12 @ 7.5
Set 2: +18 lb × 11 @ 7.5

Hanging Leg Raise
Set 1: 20 reps
Set 2: 17 reps
Set 3: 16 reps

So much ab doms

Shrug (Barbell)
Set 1: 225 lb × 10
Set 2: 325 lb × 14 @ 7.5
Set 3: 325 lb × 13 @ 7.5

[Filmbuff81]

Chest Supported Row
Set 1: 90 lb × 15 [Warm-up]
Set 2: 140 lb × 7 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 230 lb × 3 [Warm-up]
Set 5: 240 lb × 10 @ 8
Set 6: 240 lb × 8 @ 8

Neutral Grip Pull-Up
Set 1: 8 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 1 rep [Warm-up]
Set 4: 1 rep [Warm-up]
Set 5: 10 reps @ 8
Set 6: 10 reps @ 8

Notes:
Working set 1 BW
Working set 2 15lbs assistance

Single Arm Cable Row
Set 1: 100 lb × 10 [Warm-up]
Set 2: 140 lb × 12 @ 8
Set 3: 140 lb × 11 @ 8

EZ bar curl
Set 1: 20 lb × 15 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 80 lb × 12 @ 7.5
Set 4: 80 lb × 12 @ 8
Set 5: 80 lb × 11 @ 8

Shrug (Dumbbell)
Set 1: 110 lb × 10
Set 2: 155 lb × 15 @ 8

BW 221-222.

Calories got bumped down to keep the train rolling.

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 215 lb × 8 @ 8
Set 7: 195 lb × 10 @ 8

Incline is super stale, so I’ll be swapping out after this meso.

If we had been in a higher volume phase I would’ve already swapped it, so just doing what I can with it for now.

I’ll play around with smith incline, cable machine press, and plate loaded pressing during my deload and see what feels like the best stimulus.

Might try some stuff in my week 5 before deload too after my main work.

Low To High Cable Fly
Set 1: 20 lb × 10 [Warm-up]
Set 2: 50 lb × 20 @ 8
Set 3: 50 lb × 18 @ 8

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +55 lb × 10 @ 8

Skullcrusher (Barbell)
Set 1: 50 lb × 8 [Warm-up]
Set 2: 80 lb × 15 @ 7.5
Set 3: 80 lb × 15 @ 8.5
Set 4: 80 lb × 13 @ 8

Preacher Curl (Dumbbell)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 25 lb × 4 [Warm-up]
Set 3: 40 lb × 12 @ 8
Set 4: 40 lb × 12 @ 8
Set 5: 40 lb × 11 @ 8

Lateral Raise (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 40 lb × 16 @ 8
Set 3: 40 lb × 15 @ 8
Set 4: 40 lb × 13 @ 8

Face Pull (Cable)
Set 1: 50 lb × 12 [Warm-up]
Set 2: 125 lb × 15 @ 8
Set 3: 125 lb × 14 @ 8

[Filmbuff81]

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 5 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 360 lb × 1 [Warm-up]
Set 5: 450 lb × 10 @ 8
Set 6: 450 lb × 8 @ 8

Safety Bar Squat
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 1 [Warm-up]
Set 3: 245 lb × 20 @ 8
Set 4: 245 lb × 18 @ 8

Lying Leg Curl (Machine)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 50 lb × 15 @ 8
Set 3: 50 lb x 13 @ 8

Calf Press on Leg Press
Set 1: 360 lb × 12 [Warm-up]
Set 2: 450 lb × 8 [Warm-up]
Set 3: 560 lb × 15
Set 4: 560 lb × 15
Set 5: 560 lb × 14

Cable Crunch
Set 1: 120 lb × 12 [Warm-up]
Set 2: 170 lb × 15 @ 7.5
Set 3: 170 lb × 15 @ 8
Set 4: 170 lb × 14 @ 8

Once again smoked.

BW 220-221

Definitely feels like I’m dieting again these days but no real issue adhering.

[Filmbuff81]

Pull Up
Set 1: 8 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 1 rep [Warm-up]
Set 4: 1 rep [Warm-up]
Set 5: 1 rep [Warm-up]
Set 6: +25 lb × 1 [Warm-up]
Set 7: +10 lb × 8 @ 8.5
Set 8: +10 lb × 7 @ 8

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 6 [Warm-up]
Set 2: 110 lb × 12 @ 8
Set 3: 110 lb × 11 @ 8

Lat Pulldown - Wide Grip (Cable)
Set 1: 100 lb × 5 [Warm-up]
Set 2: 125 lb × 13 @ 8
Set 3: 125 lb × 12 @ 8

Hammer Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 45 lb × 15 @ 8
Set 3: 45 lb × 14 @ 8
Set 4: 45 lb × 12 @ 8

Lateral Raise (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 40 lb × 15 @ 8
Set 3: 40 lb × 13 @ 8

BW 220ish.

[Filmbuff81]

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 25 lb × 6 [Warm-up]
Set 3: 50 lb × 3 [Warm-up]
Set 4: 80 lb × 9 @ 8
Set 5: 80 lb × 8 @ 8

Deficit Push-Ups
Set 1: 8 reps [Warm-up]
Set 2: +30 lb × 15 @ 7.5
Set 3: +30 lb × 15 @ 8
Set 4: +30 lb × 12 @ 8

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +55 lb × 10 @ 8

Triceps Extension (Barbell)
Set 1: 85 lb × 15 @ 7.5
Set 2: 85 lb × 15 @ 8

Reverse Fly (Dumbbell)
Set 1: 40 lb × 15 @ 8
Set 2: 40 lb × 13 @ 8

Pretty sick pump today.

[Filmbuff81]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 2 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 10 @ 8 PR
Set 7: 365 lb × 8 @ 8

Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 7 [Warm-up]
Set 3: 450 lb × 3 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 1 [Warm-up]
Set 6: 680 lb × 20 @ 8 PR
Set 7: 680 lb × 19 @ 8
Set 8: 680 lb × 15 @ 8

Glute Ham Raise
Set 1: +15 lb × 13 @ 8
Set 2: +15 lb × 12 @ 8

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 540 lb × 1
Set 5: 560 lb × 20 @ 8
Set 6: 560 lb × 18 @ 8
Set 7: 560 lb × 18 @ 8.5

Hanging Leg Raise
Set 1: 22 reps PR
Set 2: 18 reps
Set 3: 17 reps

Shrug (Barbell)
Set 1: 225 lb × 10
Set 2: 335 lb × 14 @ 8
Set 3: 335 lb × 13 @ 8

BW 219-220

Surprising day of PRs but I’ll take it.

[Filmbuff81]

Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 230 lb × 1 [Warm-up]
Set 5: 245 lb × 10 @ 8.5
Set 6: 245 lb × 10 @ 9

Neutral Grip Pull-Up
Set 1: 8 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 1 rep [Warm-up]
Set 4: 1 rep [Warm-up]
Set 5: 12 reps @ 9
Set 6: 11 reps @ 8.5

Notes: Set 1 - BW
Set 2 - 15bs assistance

Single Arm Cable Row
Set 1: 85 lb × 10 [Warm-up]
Set 2: 145 lb × 12 @ 8
Set 3: 145 lb × 12 @ 8.5

EZ bar curl
Set 1: 20 lb × 20 [Warm-up]
Set 2: 50 lb × 12 [Warm-up]
Set 3: 85 lb × 13 @ 9
Set 4: 85 lb × 12 @ 8.5
Set 5: 85 lb × 11 @ 9

Hex Bar Shrug
Set 1: 225 lb × 10 [Warm-up]
Set 2: 335 lb × 15 @ 9

Tapped out weight on dB shrugs so into hex bar to keep the movement pattern the same.

BW 218-220

Fluctuating in this range.

Talked to Sam abs goal is sub 200. So still some work to be done.

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 10 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 215 lb × 8 @ 9
Set 7: 195 lb × 10 @ 9

Low To High Cable Fly
Set 1: 20 lb × 12 [Warm-up]
Set 2: 55 lb × 18 @ 8.5
Set 3: 55 lb × 17 @ 8.5

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +55 lb × 12 @ 8.5

Skullcrusher (Barbell)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 85 lb × 15 @ 8.5
Set 3: 85 lb × 14 @ 9
Set 4: 85 lb × 12 @ 9

Preacher Curl (Dumbbell)
Set 1: 10 lb × 6 [Warm-up]
Set 2: 25 lb × 3 [Warm-up]
Set 3: 45 lb × 11 @ 8.5
Set 4: 45 lb × 11 @ 9
Set 5: 45 lb × 10 @ 9

Lateral Raise (Dumbbell)
Set 1: 45 lb × 15 @ 9
Set 2: 45 lb x 14 @ 9
Set 3: 45 lb x 12 @ 9

Pretty solid day. As mentioned before incline is what it is, so I’m just sorta maintaining remit and reps as I lose weight.

Better chest pump today but I’ll probably swap to a machine press next meso regardless.

[CW47]

Great work as always man.
Your consistency is definitely paying off. It's gonna feel so good when you see those abs in all their glory.

[Filmbuff81]

Great work as always man.
Your consistency is definitely paying off. It's gonna feel so good when you see those abs in all their glory.

Thank you sir.

And then I’ll devour an entire large pizza and enjoy the bloat.

[Filmbuff81]

Another Wednesday.

Which means another leg day.

Which means another day of me wanting to rip my legs off after my workout is done.

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 6 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 360 lb × 1 [Warm-up]
Set 5: 460 lb × 12 @ 8.5
Set 6: 460 lb × 10 @ 9

Safety Bar Squat
Set 1: 135 lb × 2 [Warm-up]
Set 2: 225 lb × 1 [Warm-up]
Set 3: 275 lb × 20 @ 9
Set 4: 275 lb × 17 @ 9

Lying Leg Curl (Machine)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 55 lb × 14 @ 9
Set 3: 55 lb × 12 @ 9

Calf Press on Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 450 lb × 10 [Warm-up]
Set 4: 570 lb × 16 @ 8
Set 5: 570 lb × 16 @ 8.5
Set 6: 570 lb × 16 @ 9

Cable Crunch
Set 1: 130 lb × 10 [Warm-up]
Set 2: 180 lb × 14 @ 8.5
Set 3: 180 lb × 13 @ 8.5
Set 4: 180 lb × 12 @ 8.5

BW 215-219

It’ll be tough to really gauge until my deload. I tend to drop 3-5lbs of water weight during that time as the inflammation subsides from training.

[Anthony21]

Let me get this straight. You smashed 460# for two sets on the hack squat. You then follow that up with a set of 20 reps, and 17 reps on the SSB @ 275#?

You're either f'n crazy, or you have a death wish, maybe both lmao.

That's pretty insane bro, f'n awesome stuff.

[Filmbuff81]

Let me get this straight. You smashed 460# for two sets on the hack squat. You then follow that up with a set of 20 reps, and 17 reps on the SSB @ 275#?

You're either f'n crazy, or you have a death wish, maybe both lmao.

That's pretty insane bro, f'n awesome stuff.

There’s probably a bit of a masochistic side to the training lol.

And this is the “low volume” meso.

Next meso we’re back into 4 sets and 3 sets I think.

Unless we divert some sets to bring up any other lagging parts.

Every Wednesday and Saturday are battles regardless of the set volume.

My legs have developed a lot, so that’s awesome, but to say I hate squatting right now would be an understatement lol.