LoganBrown's journey to better physique, better health, and better overall life

[LoganBrown]

Morning Weigh in 157.7

Chest/Triceps

Close Grip Bench Press 5x6-10
All sets 135x10

Up to 140 next time.

Incline Cable Flyes 4x8-12
All sets @ 40lbs

Berto Skullcrusher 3x12
All sets with 30lbs

Decline HS 4x12-15
All sets with 45+35PS x 15

Weighted Dips BW + 20x 12,10,8,8

Pec Deck 4x12-15
All sets 130x15

Berto Pressdown 3x12-15
All sets with 40x15

Solid workout and solid pump. Always love this part of the reverse diet where everything is filling back out and you're slowly losing the flat look that comes with cutting. Started using creatine again so expecting weight jump upwards by maybe 2-4lbs over the next few days.

[TGreggors]

I thought you may like Jeff. Super passionate dude. Smart as hell and you can tell that this stuff is just everything to him. I'll read those up sometime, though. How long are you thinking you'll be in a surplus?

[LoganBrown]

I thought you may like Jeff. Super passionate dude. Smart as hell and you can tell that this stuff is just everything to him. I'll read those up sometime, though. How long are you thinking you'll be in a surplus?

Ideally, I'll keep my surplus 80% of the time over the next 2 years. I want to maintain it a minimum of 6 months, cut 1 month. Rinse and repeat. That's the plan unless body fat rises too fast. I feel like keeping cardio my cardio in during the off season will help with my nutrient partitioning and keeping fat gain minimal though. Once again, just trying new methods and seeing what works best for me.

[LoganBrown]

Lower body (hamstring dominant)

Low Bar Squat 5x6-10
Set 1: 145x10
Set 2: 165x10
Set 3: 185x10
Set 4: 185x10
Set 5: 205x10

Super easy and smooth.

Leg Press (Wide width) 3x10-12
Set 1: 400x12
Set 2: 400x12
Set 3: 400x12

RDL 3x10-12
Set 1: 155x12
Set 2: 165x12
Set 3: 175x12

GHR 3x8-10
Set 1: BWx10
Set 2: BA+25x10
Set 3: Same

Standing Single Leg Curl 4x10-12
All sets 40x12

**weak as hell on these... always have been.

HIIT 6 rounds

Overall, I love the feeling of separating quad and ham days when it comes to legs. Usually I'd kill quads then feel unexcited and unmotivated to train hamstrings. Now that I have a day where I emphasize one group over the other but still include movements that hit both, I feel much better and can really hammer both groups. For me this is the best of both worlds.

[LoganBrown]

Back/Biceps

Rack Pulls 5x5-7
Set 1: 225x7
Set 2: 255x7
Set 3: 275x7
Set 4: 295x7
Set 5: 315x7

**May just start all my back days off with these, probably my overall favorite back exercise.

Barbell Bent Over Rows 4x8-10
Set 1: 145x10
Sets 2-4: 155x10

Weighted Pullups 4x8-12
Set 1: BWx12
Set 2: BW+10x12
Set 3: BW+20x12
Set 4: BW+25x9

Barbell Curls 4x8-10
Set 1: 65x10
Set 2: 65x10
Set 3: 70x10
Set 4: 70x8

Seated Cable Row 3x12-15
Set 1: 130x15
Set 2: 130x15
Set 3: 140x12

Lat Pulldown 3x12-15
Set 1: 140x15
Set 2: 140x15
Set 3: 150x12

***In some logs I'll have numbers as high as 250 on these. That's only because the gym I go to has 2 different machines and their weights are drastically different.

DB Preacher Curl 3x8,8,8 3 second squeeze at top
All sets with 25b DB for 8

Hammer Curls 3x12-15
Sets 1-2: 25x15
Set 3: 30x15

Berto Curls 3x15
All sets with 50.

MISC: Body weight has gone from a depleted 155-156 to a healthier 160-161 now. I was initially surprised at the jump but I'm still looking as lean as I did but fuller now. Most likely attributed to glycogen stores filling back up then the fact that I started creatine about 4-5 days ago. On the other side of things, I'm still not 100% "normal" feeling yet but I think that should return as I continue the semi aggressive increases. Libido is still on the lower end and I'm still hungry most of the time but overall feeling better than I did. Calories are now 2,015 210C/170P/55F. I'm hoping to jump those to 230C/170P/55F in the second half of this week. There's a certain high you feel when you see new details while cutting that I do miss, but it's time to make improvements in this off-season and get some quality gains.

[LoganBrown]

Morning weigh in: 161.0.

Taking today off from the gym to focus on a few things like homework and getting apartment stuff done. Will be moving in about a month and my friend who I'm moving with is flying in Saturday so I'm doing my best to get prepared. If I can finish everything early I plan on hitting the gym for a quad focused leg workout.

MISC: Holy. Freakin. Sh!t. At TWD last night. Not sure how many people on here watch it but last nights episode was borderline over the top. I'm usually never affected by movies or TV shows or anything of that matter, but last nights episode was probably equivalent to some sick snuff film. Not sure how I feel overall about it but it left a bad taste in my mouth for sure.

[LoganBrown]

So I said I was gonna skip the gym yesterday... I lied

Lower (quad focus)

Front Squat 4x8-10
Set 1: 135x10
Set 2: 145x10
Set 3: 155x10
Set 4: 165x8

Hack Squat 4x8-12
All sets 135x10 (gunning for all sets of 12 next quad day)

Leg Adduction 2x12-15
Both sets 70x15

Split Squats 3x10-12
All sets holding 55lb DBx12

Single Leg Leg Extension (Full ROM) 3x12-15
All sets 55x12


MISC: Gonna make a ballsy calorie jump and see how my body responds after a few days on it. 2400 total calories per day 175P/55F/305C. Body weight has been very steady at 2015 and I've eaten a tad bit outside those macros most days. If I gain too fast I'll drop back down but if not, awesome.

[TGreggors]

I feel like the calorie jump is justified, dude. Yeah, maintaining conditioning looks cool and may be satisfying, but if you're hungry as hell/are having hormonal issues because of it, that's when things may need to get a bit more aggressive. Actually having to remember this myself. Food-focused tendencies have been a bitch for me lately. Getting yourself to a range where your body is happy and healthy would probably be a wise decision. That being said, you could gain extremely slowly on those macros...which wouldn't be too surprising to me, considering that your deficit seemed rather harsh at the end of the cut.

[LoganBrown]

I feel like the calorie jump is justified, dude. Yeah, maintaining conditioning looks cool and may be satisfying, but if you're hungry as hell/are having hormonal issues because of it, that's when things may need to get a bit more aggressive. Actually having to remember this myself. Food-focused tendencies have been a bitch for me lately. Getting yourself to a range where your body is happy and healthy would probably be a wise decision. That being said, you could gain extremely slowly on those macros...which wouldn't be too surprising to me, considering that your deficit seemed rather harsh at the end of the cut.

Haha we'll find out how I'm doing on these macros soon enough.. As long as I don't gain too fast, I'll be happy. I really want to get my cals to 3000+ but I also really don't want to see my body weight anywhere north of 175 this off-season. If I take things at the right pace, I feel like it'll be 8+ months before that actually happens though, plenty of time to build metabolic capacity. Once 175 hits I'll mini cut back down to 165 unless my body composition is acceptable at that weight. I feel like with being 5'8 and natural, my weight shouldn't be too far north of 180. Usually guys at my height and a lean 180 are super experienced and have been in the game for a while and have a helluva lot of mass. I fit neither of those criteria so keeping my weight on the lower end will be my best option until I'm older and more experienced.

[LoganBrown]

Off day from the gym today, completely. Had a few assignments I had to get done and then worked a double, both times as the only waiter in the restaurant so it's safe to say I'm beat. All that walking was probably good for my DOMS though. Got some blood flowing to my legs and hopefully pushed some lactic acid out.

[LoganBrown]

Had a strange 164 weigh in this morning after actually eating lower than normal cals yesterday. I know I haven't gained 3lbs of pure fat, but still an uncomfortable weigh in. I'll keep things monitored. Had a pretty stressful day yesterday after working a double, both times being the only waiter in the restaurant as well as he only person available for customer service. I was answering the phone, seating and taking care of my own tables, taking care of the window for people who had carryout orders, manning the cash register, and also making sure the buffet and salad bar was always stocked. All this while having 6+ tables to take care of along with 2 large groups. Between shifts I was writing a paper and going to class. Overall a pretty stressful day so I'm hoping that was the cause of this weigh in.

Back/Biceps/Rear Delts

Rack Pulls 5x5-7
Set 1: 275x7
Set 2-3: 315x7
Set 4: 320x5
Set 5: 325x5

Bent Over Row 4x8-10
All sets 155x10

Barbell Curl 5x8-10
All sets with 70x10

Lat Pulldown 4x10-12
Set 1: 130x12
Set 2: 140x12
Set 3: 150x12
Set 4: 160x9 (failure)

DB Preacher Curl 3x8 (5 second pause at top)
All sets with 25lbs

Rope Pullthrough 3x15
All sets with 100

Hammer Curl 3x15
Set 1: 30x15
Sets 2-3: 35x15

Berto Curls 3x12-15
Set 1: 50x15
Set 2: 50x13
Set 3: 50x12

Reverse Pec Deck 4x12
All sets with 85lbs

Rear Delt Row 3x10
All sets with 55lbs

[LoganBrown]

Morning weigh in: 162.0. Liking this a bit better. Wanting to stay in the 162-164 range for the rest of October and most of November. Hopefully I'll be able to manage this on my current macros. We'll see!

Chest/Triceps

Close Grip Bench 5x6-10
Sets 1-4: 140x10
Set 5: 140x9

Incline DB Fly 4x8-12
Set 1: 35x12
Sets 2-3: 40x12
Set 4: 45x10

Berto Skullcrushers 3x10-12
All sets 30x12

HS Decline 4x12-15
All sets with 45+35 per side x 15

Weighted Dips 4x12,10,8,6
All sets with BW+25

Pec Deck 4x15
All sets with 130

One arm press down 3x15
All sets with 50

Today was a morning workout and for some reason or another morning workouts have been a struggle for me. Never have liked them. One thing I'm really trying to take to heart though is do my best to keep negative emotions out of the equation. Or not so much keep them out of the equation as much as just accept that they're there and do my best to hit the numbers I'm shooting for. A workout where you don't feel as motivated but still get things done is more productive than a workout where you're super motivated to the point where you train stupidly such as using loose form and such. All in all though, just one big drop in a hopefully giant bucket.

[LoganBrown]

Morning weigh in 162.6

Lower (ham emphasis)

Low Bar Squat 5x5-10
Set 1: 155x10
Set 2: 185x10
Set 3: 185x10
Set 4: 185x10
Set 5: 205x7 (had maybe 1-2 more in the tank but I'm avoiding failure and anything above RPE 8 on areas I'm not giving special focus to)

Leg Press 3x8-10
Set 1: 400x10
Set 2: 450x10
Set 3: 450x10 Like a hot knife through butter

RDL 3x8-10
Set 1: 175x10
Set 2: 185x10
Set 3: 185x10

GHR 3x8-10
All sets BW+25x10

Hamstring Curl 4x12
All sets with 36 (weak as fukkkkkkkk on these. Always have been.)

Overall my leg strength is skyrocketing since I've been training them again. Last week I did 185x10 on low bar squats and struggled... This week it was like nothing. Weight will hopefully stabilize on these cals. I'm feeling 1000000x better on 2400 cals and it's showing everywhere in my life. Cheers to what will hopefully be a super successful off-season until 2018.

[LoganBrown]

Morning weigh in: 161.4. Off day today. Originally planned on hitting back, traps, biceps, but with having a hamstring dominant day yesterday I decided to take a day off to let my erectors recover. Not going into detail but having some personal things going on outside the gym today that wouldn't have allowed me to make it anyways. Back to the routine tomorrow.

[LoganBrown]

Morning weigh in: 161.4. Initially after the large calorie jump I was hitting 163-164's, but back down to the 161's now and looking leaner. Metabolism is a crazy thing for sure, but looks like I'll keep the gain train rolling onwards. New cals are now 2480. 175P/320C/55F. Lowest my body weight has been starting this cals so let's see how I respond. Last time I was hitting these cals and maintaining I was about 169-170 so hopefully I'll maintain 161-163 on these as well. If I maintain for 7+ days, another jump will be made.

[LoganBrown]

Back/Biceps

Rack Pull 4x5-7
Sets 1-3: 315x7
Set 4: 325x5

Planned for 5 sets but I felt a strange sensation in my lower back on the first rep so I called set 5 off. Better to lose one set and not risk injury rather than push it and injure myself.

Bent Over Row 4x10
All sets with 160

Weighted Pull-up 4x8
All sets with BW+20

Barbell Curls 4x8-10
All sets were 70x10

Seated Cable Row 3x10-12
All sets 140x12

Close Grip Pulldown 3x10-12
All sets 140x10

Concentration Curl 3x8, 5 second squeeze at top
All sets 20x8

Usually do Preacher curls, but the contraction on concentration curls is miles better.

Berto Curls 3x15
All sets 40x15

Incline Hammer Curls 3x15
All sets 25x15

MISC: Workout was rather subpar mentally, but physically I still put up the weight I needed to and progressed so I'll count it as a strong workout. Really liking the way my biceps are filling out right now. Let's hope my chest starts behaving the same way.

BTW, anyone seen the CT Fletcher documentary on Netflix? I know he gets flack for being a fake natty and what not but honestly I don't really care about the natty/fake natty thing until they're competing in tested shows. Either way, it's a super good documentary that I was expecting to be subpar. Generation Iron and a few others disappointed me, but this one was actually really good. Super inspiring considering CT Fletcher's troubled life as a child and young adult. Once you learn the story and mentality behind his saying "It's still your motherf***ing set" you really do gain a a lot of respect for the man. 10/10 in my book, would highly recommend.

[LoganBrown]

Morning weigh in: 162.4 I've struggled to be 100% on point with my macros over the past few days due to life being super hectic over the past few days. I've made due but with a breakup, my friend moving in, getting called in to work on both Sat and Sun then having class yesterday along with being our only waiter yesterday afternoon and evening on Halloween (again), and all this with a 12 page research paper due Friday, it's been a struggle. Gonna experiment with some meal prepping then leaving 300-500 calories open so I can have my macros pretty well lined out for the day.

Push

Incline DB (switching to DB's for a bit) 5x5-10
Sets 1-4: 70x10
Set 5: 80x6

Flat DB Flies 4x8-12
Sets 1-3: 40x12
Set 4: 40x10

Standing OHP 3x8-10
All sets 95x10

Decline HS 4x12-15
All sets with 45+35+5 PSx15

Upright Row 3x10-12
All sets 115x12

Pec Deck 4x12-15
All sets 130x15

Lateral Raises 4x20
All sets with 30's.


Tweaked something in my lower back with the rack pulls, but nothing bad. Feels a lot just like a pinched sciatic nerve so I'm hoping a few days of consistently rolling it out will solve this problem. Until then, no squats/front squats or movements that involve that general area to a large degree.

[LoganBrown]

Morning weigh in: 163.2

Back/Bis/Rear Delts

Rack Pulls 7x5-7
All sets with 255
Starting light and working back up after the strain.

Bent Over Row 4x8-10
Sets 1-3: 155x10
Set 4: 160x10

Barbell Curl 5x8-10
All sets with 75x10

Lat Pulldown 3x10-12
Set 1-2: 140x12
Set 3: 150x10

Concentration Curl 3x8, 5 second contraction
All sets with 25

Rope Pullthrough 4x15
All sets with 100

Facepull 2x12-15
Both sets 60x15

Reverse Pec Deck 4x10
All sets with 80

Hammer Curl 3x15
All sets with 35

Berto Curl 3x12-15
Sets 1-2: 40x15
Set 3: 50x15

[LoganBrown]

Morning weigh in: 160.8 strange considering my macros are now at 2535 190P/320C/55F. Not arguing it for sure though.

Chest/Delts/Triceps High Volume Hypertrophy

Bench Press 4x20,15,12,10 dropset 8
Set 1: 115x20
Set 2: 135x15
Set 3: 145x12
Set 4: 155x10 Stripped Weight and did 8 more reps.

Incline DB Press 4x20,15,12,10 dropset 8
Set 1: 45x20
Set 2: 55x15
Set 3: 60x12
Set 4: 65x10 Dropped to 50lb DBs and did 8

Hammer Strength Chest Press 4x20,15,12,10
Set 1: 45+35x20
Set 2: 45(2)x15
Set 3: 45(2)+5x12
Set 4: 45(2)+10x10

Cable Crossovers 4x15,15,12,12
Sets 1-2: 50x15
Sets 3-4: 60x12

DB Shoulder Press 4x20,15,12,10 dropset 8
Set 1: 35x20
Set 2: 35x15
Set 3: 40x12
Set 4: 45x10 drop to 30 and did 8 more reps

DB Upright Rows 3x10
All sets with 50b DBs

Lateral Raises 3x15,15,x12
Sets 1-2: 35x15
Set 3: 35x12

Reverse Pec Deck 2x15
Both sets with 85

Berto Skullcrushers 3x15
Sets 1-3: 30x15

Overhead DB Extensions 3x15,15,12
Set 1: 55x15
Set 2: 55x15
Set 3: 60x12

One Arm Pressdown 3x15
All sets 50x15

Berto Rope kickback/pressown hybrid 2x15
Sets 1-2: 40x15

MISC: Started working with Corbin again this month and I'm super stoked to get this going again. Got my routine and macro plan yesterday so we're all set to get the ball rolling and get me prepared for 2018 when the stage will be here! New macros are listed above along with a refeed one day per week at 2790 calories 175P/410C/50F. The routine he wrote he me is super in depth so I won't post it up here but you'll get an idea as I log the workouts.

[TGreggors]

Dang man! that volume. how long did that session take? Mirin' the macros at the moment as well. Corbin has a sick physique and i think you made a good decision. going to be interesting to see these sessions.

new avi is looking pretty sick, by the way

[LoganBrown]

Dang man! that volume. how long did that session take? Mirin' the macros at the moment as well. Corbin has a sick physique and i think you made a good decision. going to be interesting to see these sessions.

new avi is looking pretty sick, by the way

I love the high volume approach to training and avoiding failure for the most part other than maybe on one set. Recovery has increased tenfold since I stopped taking every set balls to the wall and going to failure and beyond. All in all, this workout took roughly 1.5-2 hours. That was me and my friend really pushing it too, minimal bs'ing during sets and the only real rest periods were us changing the weights (he's more of a beginner so he's using lighter weights). To give you a rough idea I'm running a high volume hypertrophy - strength - low volume hypertrophy type of cycle right now. The first cycle of the push, pull, and leg workouts are somewhat lighter high volume with faster (yet still controlled) reps, second cycle is strength only, and third cycle is low volume hypertrophy where I'll be loading the weight a bit higher and doing fewer reps but really taking the reps slow and getting maximum contraction. To go through a full cycle of this it takes about a month.

But thanks man, found some half-natty lighting and had to take advantage.

[LoganBrown]

Morning weigh in: 163.1

Lower High Volume Hypertrophy

2 warmup sets of leg extensions, 20 reps.

Squats 4x20,15,12,10 dropset 8
Set 1: 135x20
Set 2: 165x15
Set 3: 185x12
Set 4: 185x10, stripped the 25's and did 8 more.

Leg Press 4x20,15,12,10 dropset 8
Set 1: 45(2) on each sidex20
Set 2: 45(2)+25x15
Set 3: 45(3)x12
Set 4: 45(3)+15x10 stripped the 15 and did 8 more.

Leg Extensions ss/ seated leg curls 3x15,12,10 dropset 8
Set 1: 70 on leg extension, 50 on leg curlsx15
Set 2: 90x12, 60x12
Set 3: 90x10 drop to 70x8, 70x10, drop to 50x8

Leg adductors 2x15,10
Set 1: 85x15
Set 2: 100x10

Leg Abductors 2x15,10
Set 1: 85x15
Set 2: 100x10

MISC: Solid workout, puked on the squat drop set. Went and saw our new apartment today, hopefully moving in a month! Super freakin awesome apt. Great location (our gym is a half mile away, where I'll be working and getting groceries is a mile away, and we'll be about 5 minutes from the hot place in our city. There's a chipotle, complete nutrition, vitamin shoppe, mall, and plenty of other awesome things about 5 mins away as well. We got a freakin steal on these apts.

[LoganBrown]

Haven't weighed in the past 2 days, will continue tomorrow.

Chest/Triceps/Delts (Strength)

Bench Press 6x5,4,3,4,3,2
Set 1: 175x5
Set 2: 185x4
Set 3: 195x3
Set 4: 185x4
Set 5: 200x2

Not my strongest ever, but since I'm weighing 160-163, it's a body weight PR for sure.

Pec Deck 3x8
Set 1: 150x8
Set 2: 150x8
Set 3: 175x8

OHP 3x8,6,6
Set 1: 115x8
Set 2: 115x6
Set 3: 105x6

Had to drop weight on set 3. Set one killed me.

Cable Lateral Raises 3x10
All sets with 50

Reverse Pec Deck 3x10
All sets with 115

CGBP 4x8,8,6,6
Set 1: 135x8
Set 2: 135x8
Set 3: 145x6
Set 4: 145x6


MISC: First heavy day in a longgggg time. Strength is down but it'll come back in due time.

[LoganBrown]

Weigh in: 162.3. Honestly pretty surprised at how fast my metabolism has recovered. Just under a month ago I was on 1645 cals + cardio was up to 30 mins 3x per week with 2 HIIT sessions. Now I'm maintaining on 2535 cals with one refeed at 2790 per week. Cardio just 2 LISS sessions at 20 mins and 1 MISS at 15. Crazy how the human body works.

Lower (strength)

Squats 6x5,4,3,4,3,2
Set 1: 230x5
Set 2: 245x4
Set 3: 255x3
Set 4: 250x4
Set 5: 255x3
Set 6: 265x2

Conventional Deadlift 6x5,4,3,4,3,2
Set 1: 255x5
Set 2: 275x4
Set 3: 295x3
Set 4: 285x4
Set 5: 300x3
Set 6: 315x2

Deadlifts were like a hot knife cutting through butter. Could've gone much heavier but this was a good assessment day.

Leg Extensions 3x8
Set 1: 115x8
Set 2: 130x8
Set 3: 150x8

GHR 3x8
All 3 sets were BW+45x8

Solid workout. Squat strength is wayyyyyy down but that's expected. Deadlift is going smoother than anticipated though.

[LoganBrown]

Been super busy this past week with school and apartment business as well as increased hours at work. Just know that I've still been crushing it even if I haven't been logging it.
Macros are now 2620 190P/330C/60F and weight is holding steady here. Refeeding today at 175P/420C/55F.

Morning weigh in: 162.5

Chest/Triceps/Shoulders

Bench Press 4x20,15,12,10 dropset 8
Set 1: 135x20
Set 2: 155x15
Set 3: 165x12
Set 4: 175x10, 135x8

Surprised at how fast my strength came back up on this.

Incline DB 4x20,15,12,10 dropset 8
Set 1: 50x20
Set 2: 55x15
Set 3: 55x12
Set 4: 60x10, 45x8

Decline HS 3x15,12,10 dropset 8
Set1: 45+25x15
Set 2: 45(2)x12
Set 3: 45(2)+5x10, 45+25x8

Pec Deck 4x15,15,12,12 dropset 8
Set 1: 130x15
Set 2: 130x15
Set 3: 145x12
Set 4: 160x12, 115x8

DB OHP 4x20,15,12,10 dropset 8
Set 1: 35x20
Set 2: 40x15
Set 3: 40x12
Set 4: 40x10, 35x8

Lateral Raises 3x15,15,12
Sets 1-2: 30x15
Set 3: 35x12

DB Upright Row 3x10
All sets with 55's

Reverse Pec Deck 2x12
Sets 1-2 115x12

Decline Skullcrushers 4x20,15,12,10
Set 1: 20x20
Set 2: 25x15
Set 3: 30x12
Set 4: 30x10

Overhead DB Extension 3x15,12,10
Set 1: 65x15
Set 2: 70x12
Set 3: 75x10

Tricep Pressdown 3x15,12,10 dropset 8
Set 1: 120x15
Set 2: 120x12
Set 3: 130x10, 100x8

One Arm Berto Tricep Pressdowns 2x12
Both sets with 30

[IK9]

On the gain train.. what does an 1 bedroom apartment run for around where you live?

[LoganBrown]

On the gain train.. what does an 1 bedroom apartment run for around where you live?

Riding that gain train for sure, for another week or so at least. Gonna make a short pit stop due to my second surgery but after that, getting back on board.

A buddy and I are looking into one and it's running us 400-500 per month apiece. Single bedroom is about 400-500 in its own, non luxury at least. The place we leased at is in a prime location so it's a bit pricier but should be easily manageable.

[LoganBrown]

Morning weigh in: 162.5

Lower High Volume

Squats 4x20,15,12,10 dropset 8
Set 1: 155x20
Set 2: 185x15
Set 3: 205x12
Set 4: 215x10, 185x8

Leg Press 4x20,15,12,10 dropset 8
Set 1: 400x20
Set 2: 495x15
Set 3: 545x12
Set 4: 600x10, 400x8

Leg Extension 3x15,12,10 dropset 8
Set 1: 85x15
Set 2: 100x12
Set 3: 115x10, 100x8

Lying Leg Curl 3x15,12,10 dropset 8
Set 1: 48x15
Set 2: 60x12
Set 3: 72x10 48x8

[LoganBrown]

Morning weigh in 163.0

Upper Heavy/Strength

Bench Press 6x5,4,3,4,3,2
Set 1: 185x5
Set 2: 195x4
Set 3: 200x3
Set 4: 195x4
Set 5: 205x3
Set 6: 215x2

20lb jump from my last heavy day AND smoother reps? I'll take it.

Pec Deck 4x8
All sets with 190

Pendlay Row 6x5,4,3,4,3,2
Set 1: 185x5
Set 2: 195x4
Set 3: 205x3
Set 4: 195x4
Set 5: 210x3
Set 6: 220x2

Weighted Pull-ups 2x8
Both sets were BW+35x8

Standing OHP 3x8,6,6
Set 1: 115x8
Set 2: 120x6
Set 3: 125x6

Lateral Raises On Cable 3x10
All sets with 40

Reverse Pec Deck 3x10
All sets with 130

[TGreggors]

we're within a pound of one-another in terms of bodyweight right now and your pressing blows mine away. especially overhead. good work.

Mirin' the macros as well. I'm sure being on your feet a lot is helping out with increases in food