The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 329, didnt go back to sleep lol, and downed some preworkout and a 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps day. First up was bench press. I did 2 warm up sets before knocking out my deload sets. I did 3x5 (175,190,205). Next was hammer strength incline press for 3x9,7,6 (200,200,210). Smith machine decline bench was next for 3x8,5,10 (215,215,205). I then did a superset of high cable crossovers and low cable crossovers for 3x15,15,12 (45,45,50). Last for chest was machine pec deck for 3x15,12,9 (220,225,230). Now was time for bicep work. First was DB hammer curls 3x13,12,10 (40,40,45). Last for biceps was cable curls for 3x15,12,10 (110,120,125). I then did some quick shoulder work with seated DB lat raises for 3x15,15,12 (25). I then did an ab circuit for 4 sets: hanging leg raises (15,15,15,12), russian twist 15,15,12,12 (35), weighted toe touches 15,12,12,10 (45).I then stretched and foam rolled before heading eggs, turkey bacon, a bagel, and 8oz of orange juice. Leg day and a hour of cycle class on deck for tomorrow.

[Jdot5]

Woke up this morning at 6 and downed a preworkout and 1/2 scoop of waxymaize. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 2 warm up sets before knocking out my deload sets. I did 3x5 (225,245,265). Next up was front squats for 3x10,8,6 (175,180,185). Good mornings followed for 3x10,8,7 (175,180,185). Leg extensions were next for 3x15,12,10 (120,125,130). Last was lying leg curls for 3x13,12,10 (115,115,120). I then dashed home, downed some protein, creatine, and 3/4 scoop of WaxyBolic, before heading to cycle class for an hour. Afterwards, I ate a protein pancake. Much needed rest day tomorrow.

[Jdot5]

Woke up this morning and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps day. This week I decided to make a small adjustment. One I decided to do another shoulder regiment for my auxiliary exercises after my 5/3/1 for military press. Second I decided to add another shoulder day for the remainder of offseason work to really spark some shoulder growth. First up was standing barbell military press. I did 4 warm up sets before it was time to go live. First set was 145lbs for 5 reps. Second set was 155lbs for 5 reps. Third and final set was 165lbs for 4 reps. Next was seated DB military press 5x12,10,10,8,8 (55,60,60,65,65). Next up was a combo, seated DB lat raises followed by standing DB lat raises for 5x8 (20,20,20,25,25). Cable lat raises were next, each set included a drop set, for 4x8 (20/15/, 25/20, 25/20, 25/20). Smith machine military press followed for 3x8,8,6 (135,140,145). Last for shoulders were reverse pec deck for 5x15,15,12,12,10 (145,150,150,150,155). Now was time for triceps work. First up was 1-Arm extensions 4x15,15,12,12 (30,30,35,35). Last for triceps was overhead rope extensions 4x15,12,12,10 (90,95,95,100). I then did some quick ab work for 3x15,13,12: knee tucks on a row machine and russian twist with a 30lb med ball. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and potatoes. Quick turnaround with chest and biceps tomorrow

[Jdot5]

Woke up this morning at 330 and downed some PPK and 1/2 scoop of waxybolic. 8 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps day. First was bench press. I did 3 warm up sets before it was time to go live. I did 3x5 (225,240,255). Next was incline hammer strength press for 4x10,8,7,6 (190,200,200,210). The decline bench was occupied so I immediately did crossovers. First was high cable crossover for 3x15,12,12 (45,50,50) the lower cable crossover for 3x15,12,12 (45,50,50). Decline DB bench was next for 4x10,10,7,6 (80,80,85,85). Last for chest was machine pec deck for 4x15,12,11,9 (220,225,225,230). Now was time for biceps. First was DB hammer curls for 4x15,13,10,10 (40,40,45,45). Last was high pulley cable curls for 4x15,15,12,10 (40,45,50,55). I then did abs: wipers for 4x15 (50) then weighted crunch for 4x15 (45). Afterwards, i stretched before heading home and eating eggs, turkey bacon, spinach, potatoes, and a hamburger bun. Back day on deck for tomorrow

[Jdot5]

Woke up at 330 and downed a RTD Mr Hyde and 1/2 scoop of Waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. I did 3x5 (365,390,415). Next was reverse grip BB rows 4x10,10,8,7 (210,210,215,215). Wide grip pulldowns followed for 4x12,10,9,8 (165,170,170,175). T-Bar rows were next for 4x12,10,9,8 (200,205,205,210). Reverse pulldowns were next 4x15,13,11,10 (145,150,155,165). Hammer strength rows were next for 4x12,11,10,8 (240,250,260,270). Last was straight arm pulldowns for 4x15,15,12,10 (65,65,70,75). Afterwards, I stretched and foam rolled before heading home and eating eggs and a banana pancake. Much needed active rest day tomorrow.

[Jdot5]

Woke up this morning, threw on some sweats, and knocked out 30 mins of an incline walk on the treadmill. Was able to break a solid sweat. Pump shoulder day on deck for tomorrow.

[Jdot5]

woke up at 330 and downed a scoop of PPK, 4 plasma jet tabs, and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark pump shoulder day. First up was a superset of seated bent over lat raises 4x20 (15) and face pulls 4x15 (50,50,55,55). Next was DB lat raises. First up was laddering up in weight for 4x12 (15,17.5,20,25). Then it was laddering down in weight 4x12 (25,20,17.5,15). Wide grip cable upright rows were next for 4x15,15,12,12 (110,115,120,125). A superset of Machine lat raises 4x10 (80,90,90,95) and smith machine military press 4x12,12,10,10 (105,105,110,110). Last was DB shrugs for 4x15,15,12,12 (85,85,90,90). Now was time for core work. I did 4 rounds: hanging leg raises 4x15,15,15,15; cable side bends for 4x15,15,12,12 (50,60,70,75); and weighted toe touches 4x15 (35,35,45,45). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, potatoes, and 1/2 a rice krispy treat. Leg day followed by an hour of cycle tomorrow

[Jdot5]

Woke up at 6 this morning and downed a scoop of PPK with a 1/2 scoop of WaxyBolic. 25 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before t was time to go live. I did 3x5 (280,300,315). Next up was front squats for 4x8,8,6,6 (180,180,185,185). Good mornings followed for 4x10,8,8,6 (180,185,185,190). Lying leg curls was next for 4x13,12,12,10 (115,115,115,120). Couldn’t do leg extensions at my normal gym (long story) so after going home, downing a protein shake with creatine and 3/4 scoop of WaxyBolic, I went to my wife’s gym. I knocked out leg extensions 4x15,12,10,8 (175,180,180,185) then did an hour of cycle class. Afterward, I stretched and foam rolled before heading a protein banana pancake and turkey bacon. Full off day tomorrow which is needed before getting ready for Arnold week.

[Jdot5]

Woke up this morning and downed a scoop of PPK and ate a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading up to spark back day. Workout schedule this week is going to be bit out of order this week I leave for the Arnold on Thursday morning. First up was deadlifts. During warm up sets, I noticed my hamstrings were a bit fatigued from Saturdays leg session. First set was 390 for 3 reps. Second set was 415 for 3 reps. Third set was 440 for 3 reps. Glad I was able to gut it out the reps but definitely needed more recovery time. Next was reverse grip BB rows for 4x10,8,8,6 (210,215,215,220). Reverse grip pulldowns were next for 4x13,12,10,10 (150,155,160,165). Hammer strength rows followed for 4x12,11,9,8 (250,260,270,280). Last was straight arm pulldowns for 4x15,12,10,9 (15,12,10,9). I then squeezed in some ab wheel rollouts for 3x15. I then went home and ate eggs, turkey bacon, spinach, and potatoes. Chest and biceps on deck for tomorrow

[Jdot5]

Woke up at 320 and downed a scoop of PPK and a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and biceps. First up was bench press. I did 3 warm up sets before it was time go live. First set was 240 for 3 reps. Second set was 255 for 3 reps. Third set was 270 for 3 reps. Next was hammer strength incline press for 4x10,9,8,7 (1960,200,200,210). DB decline bench followed for 4x10,9,8,7 (80,85,85,90). Pec deck followed for 4x15,12,12,10 (220,225,225,230). Low cable crossover was next for 4x15,12,12 (45,50,50). Last for chest was high cable crossover for 3x15,12,12 (45,50,50). Now was time for biceps. First was DB hammer curls for 4x15,15,10,10 (40,40,45,45). Last for biceps was 21's for 4 sets (50,55,60,65). I then squeezed in some wipers for 4x15 (50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, a blueberry bagel, and potatoes. Shoulders and triceps on deck for tomorrow

[Jdot5]

Woke up this morning and downed a scoop of PPK and a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps. First up was standing BB military press. I did 4 warm up sets before it was time to go live. First set was 155 for 3 reps. Second set was 165 for 3 reps. Third set was 175 for 3 reps. Next was seated DB military press for 5x12,10,10,8,8 (60,65,65,70,70). I then did a superset of seated DB lat raises and standing DB lat raises for 4x8 (20,20,25,25,25). Cable lat raises followed (each set was a drop set) for 4x8 (30/25,30/25,30/25,30/25). Smith machine military press was next for 3x8,6,5 (145,150,150). Last for shoulders was reverse pec deck for 4x15,15,15,12,11 (145,150,150,155,160). Now was time for tricep work. First was 1-arm cable pushdowns for 4x15,12,12,15 (30,35,35,30). Last was overhead tricep extensions 4x15,12,12,10 (90,95,95,100). I then squeezed in some quick ab work, broomstick twist for 3x15 (105). I then went home and ate eggs, 2 burger buns, turkey bacon, and spinach. Leg day on deck tomorrow morning before leaving for Columbus

[Jdot5]

Woke up this morning at 345 and downed a RTD Mr. Hyde Nitrox and 1/2 scoop of WaxyBolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets then it was time to go live. First set was 300 for 3 reps. Second set was 315 for 3 reps. Third set was 335, was suppose to hit 3 reps but came up just short at 2 reps. Next was front squats for 4x8,8,7,6 (180,180,185,185). Good mornings followed for 4x10,10,8,6 (180,180,185,190). Lying leg curls was next for 4x15,12,12,10 (115,120,120,125). Last was single leg extensions for 4x15,15,12,11 (60,60,65,65). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, 2 hot dog buns, and a banana. Now it’s off to Columbus for the Arnold til Sunday.

[Jdot5]

Woke up this morning at 8 and ate chipotle wrap with eggs and bacon. I then went to the gym and did a 45 Min cycle class with my wife. Afterwards, I went to the power rack to spark 5/3/1 shoulder week. First up was standing barbell military press. I did 4 warm up sets then it was time to go live. First set was 145 for 5 reps. Second set was 165 for 3 reps. Third set I did 195 for a shaky rep. Next was seated DB military press for 5x12,10,8,5,7 (65,70,70,75,70). A superset of seated lat raises and standing lat raises were next for 4x8 (20,25,25,25,25). Cable lat raises were next for 4x8 (30/25,25/20,25/20,30/25). Last was seated Smith Machine military press for 3x8 (145,145,150). Time ran short so I wasn’t able to hit rear delts or triceps so I’ll add that to either chest or back day. Chest day tomorrow.

[Jdot5]

Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of Waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest, arms and rear delts. First up was bench press. I did 4 warm up sets before it was time to go live. First up was 225 for 5 reps. Second set was 255 for 3 reps. Third set was 285 for 1 rep. Fourth set was 295 for 1 rep. Last set was 305 for 1 rep. Next was hammer strength incline press for 4x10,9,6,7 (200,200,210,210). Decline DB press followed for 4x10,9,7,7 (85,85,90,90). Low cable crossovers were next for 3x15,13,12 (45,50,50). High cable crossovers followed for 3x15,12,12 (45,50,50). Last for chest was machine pec deck for 4x12,12,12,10 (225,225,225,230). I then did rear delt work, reverse pec deck for 4x15,15,12,12,10 (150,150,155,155,160). Now was time for bicep work. First was DB hammer curls for 4x12,11,10,10 (45). Last for bicep was high pulley cable curls 4x15,15,13,10 (45,50,55,60). I then had a little extra time so I squeezed some tricep work. First was 1-arm pushdowns for 4x15,15,12,12 (30,30,35,35). Last was tate press for 4x15,15,12,10 (30,30,35,40). I then stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and potatoes. Back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 320 and down a RTD Mr Hyde and 1/2 scoop of Waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 365 for 5 reps. Second set was 415 for 3 reps. Third set was 465 for 1 rep. Fourth set, since my body was pretty tight already, to go ahead and aim to tie a PR at 485lbs which I barely eeked out. Next was reverse grip BB rows for 4x10,10,8,7 (215,215,220,220). Wide grip pulldowns were next for 4x12,10,9,8 (170,175,175,180). T-Bar rows were next for 4x11,10,9,8 (205,205,210,210). Reverse grip pulldowns followed for 4x15,12,11,10 (150,155,160,165). Hammer strength rows were next for 4x12,10,8,8 (260,270,280,280). Last was straight arm pulldown for 4x15,12,12,10 (70,75,75,80). Afterwards, I stretched and foam rolled before heading home and eating banana pancake, eggs, and turkey bacon. Core day tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of Waxybolic. 10 mins later, I was off to the gym. Upon arriving, I warmed up before heading to spark pump shoulder day. First up was a superset of bent over lat raises 4x20 (15,15,17.5,17.5) and face pulls 4x15 (50,55,55,60). Next was DB lat raises were I did 4 drop sets but increases the weight each set, 4x12,12,12,10 (17.5,20,25,30). Then I did 4 dropsets were I decreased weight each set (30,25,20,17.5). Next was cable upright rows for 4x15,13,13,12 (115,120,120,125). Ath-lean lat raises 4x15,15,12,12 (15,15,17.5,17.5) and smith machine military press 4x12,12,10,10 (105,110,115,115) was next. Last was DB shrugs for 4x15,12,12,12 (85,90,90,90). I then did a core circuit for 4x15 (reverse crunches off a decline, crunches, and side plank reach through). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and potatoes. Legs and cycle class tomorrow.

[Jdot5]

Woke up this morning at 557 and downed a scoop of PPK and 1/2 scoop of WaxyBolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 280lbs for 5 reps. Second set 315 for 3 reps. Third set was 355 for 1 reps. Fourth and final set was 365 for 1 rep. Next was front squat for 4x9,8,7,6 (177.5,177.5,185,185). RDLs followed for 4x10,10,8,8 (225,230,235,240). Lying leg curls was last for 4x12,10,10,10 (120,120,120,125). I then went home, downed a protein shake, creatine, and orange juice. Then I went and did cycle class for an hour. Afterwards I did leg extensions for 4x15,12,12,10
(170,175,175,180). I then came home and ate a cookies and cream banana pancake with eggs and turkey bacon. Much needed rest day tomorrow.

[Jdot5]

Woke up this morning at 330 and downed some White pipes and a 1/2 scoop of waxybolic. 10 mins later, I was off to the gym. Upon arriving, I warmed up before heading to spark heavy shoulder day but also this week starts deload week (except for shoulders). First up was standing BB military press. I did 3 warm up sets before knocking out my 3 deload sets 3x5 (115,125,135). Next was seated DB military press for 5x12,10,8,7,5 (65,70,70,70,75). Seated and standing DB lat raises were next for 5x5 (20,25,25,25,30). Cable lat raises (w/ a drop set each set) followed for 4x8 (30/25,30/25,30/25,35/30). Smith machine military press was next for 3x8,8,5 (150,150,155). Reverse pec deck followed for 5x15,13,13,11,11 (150,155,155,160,160). Last was trap bar shrugs for 4x8,8,6,6 (235,245,255,265). Afterwards was some quick core work of broomstick twist (115) and lying leg raises off a bench for 4x15 each. Afterwards I ate eggs, turkey bacon, spinach, a bagel, and drank 8oz of OJ. Chest day tomorrow.

[Jdot5]

Woke up this morning and drank some nitraflex by GAT and 1/2 scoop of Waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and tricep day. First was bench press. I did 3 warm up sets before knocking out my 3 deload sets of 5 (180,195,210). I held a 3 sec pause at the bottom of each rep to make it a bit more difficult. Next was hammer strength incline press for 3x10,8,7 (200,210,220). Decline DB bench press followed for 3x10,9,8 (85,90,90). Low cable crossover was next for 3x15,15,12 (45,50,55) immediately followed by high cable crossover for 3x15,15,12 (45,50,55). Last for chest was machine pec deck for 3x13,11,10 (225,225,230). Now was time for triceps. First up was 1-arm extension for 3x15,12,12 (30,35,35). Last for triceps was tate press for 3x15,15,12 (30,35,40). Now was time for ab work. First was wipers for 4x15 (50). Next was cable woodchoppers for 4x15 (50,50,55,60). Last was cable crunches for 4x15 (100,110,110,115). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and potatoes. Back and biceps on deck for tomorrow.

[Jdot5]

Woke up this morning and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back and biceps. First up was deadlifts. I did 2 warm up sets, then knocked out 3 deload sets of 5 reps (295,315,340). Next was reverse BB rows for 3x12,10,10 (205,210,210). Next was wide grip lat pulldowns for 3x13,12,10 (165,170,170). TRX rows were next for 3x15 since the t-bar row machine was messed up. Reverse grip pulldowns were next for 3x15,13,10 (155,160,160). Hammer strength rows followed for 3x15,12,11 (250,260,270). Last for back for was straight arm pulldowns for 3x15,15,10 (70,75,80). Now was time for bicep work. First up was high pulley cable curls for 3x15,13,12 (50,55,60). Last was DB hammer curls for 3x15,11,10 (40,45,45). Afterwards, I stretched and foam rolled before eating banana pancakes, eggs, and turkey bacon. Active rest day tomorrow

[Jdot5]

Woke up (after some beauty sleep lol), threw on sweats, knocked out 30 mins of a treadmill walk. Broke a good sweat. Pump shoulder day tomorrow.

[Jdot5]

Woke up this morning at 330 and downed some white rapids and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking pump shoulder day. First up was a superset of bent over lat raises 4x20 (17.5,17.5,17.5,17.5) and face pulls 4x15 (55,55,60,60). Next was DB lat raises were I did 4 drop sets but increases the weight each set, 4x12,12,12,10 (17.5,20,25,30). Then I did 4 dropsets were I decreased weight each set (30,25,20,17.5). Next was cable upright rows for 4x15,15,13,13 (120,120,125,125). Ath-Lean lat raises 4x20,20,15,15 (15,15,17.5,17.5) and smith machine military press 4x12,12,12,10 (115,115,125,135) was next. Last was DB shrugs for 4x15,13,12,10 (90,90,90,95). I then did a core circuit for 4 rounds: hanging leg raises 20,20,15,15; russian twist 15,15,15,10 (35); weighted toe touches 15,15,10,10 (35). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Leg day followed by cycle class tomorrow.

[Jdot5]

Woke up this morning at 730 and downed some preworkout and 1/2 scoop of WaxyBolic. 10 mins, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats, I knocked out some warm up sets before knocking out 3 deload sets of 5 (225,250,275). I worked on my breathing technique each rep (holding air in my diaphragm) and also did a 3-5 sec pause each rep. Next was front squats for 3x10,8,6 (180,185,190). RDLs followed for 3x10,8,8 (235,240,245). Lying leg curls was next for 3x13,11,10 (120,125,130). Last was 1-Leg extensions for 3x15,13,12 (60,65,70). I then came home and ate eggs, protein pancake, and turkey bacon. High carb day today and more tourney watching before returning Monday for shoulders n triceps

[Jdot5]

Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps day. First up was standing BB military press. I did 4 warm up sets then it was time to go live. FIrst set was 150 for 5 reps. Second set was 160 for 5 reps. Third set was 170lbs but only hit 4 reps instead of 5. Next was seated DB military press for 5x12,10,9,6,6 (65,70,70,75,75). Next was seated and standing lat raises for 5x8 (25,25,25,30,30). Smith machine military press followed for 3x8,6,5 (155). Cable lat raises (w/ a dropset each set) was next for 4x8 (30/25,30/25,30/25,35/30). I then started tricep work with weighted dips for 4x10,10,7,7 (25,25,30,30). I then did overhead rope extensiosn for 4x15,11,10,9 (95,100,100,100). Last was reverse pec deck for 5x15,15,13,12,10 (155,155,160,160,165). Now was time for quick core work, hanging knee raises (along with oblique knee raises) for 4x15. I then stretched before heading home and eating eggs, turkey bacon, spinach, and potatoes. Chest and biceps on deck for tomorrow

[Jdot5]

Woke up this morning and downed a scoop of PPK, 1/2 scoop of waxybolic, and 8 tabs of Magnums DNA. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First was bench. I did 3 warm up sets then it was time to go live. First set was 230 for 5 reps. Second set was 245 for 5 reps. Third set was 260 for a grueling 5 reps. Next was hammer strength incline press for 4x10,8,6,6 (200,210,210,220). Next was decline DB bench press for 4x10,9,6,6 (90,90,95,95). High cable crossovers were next for 3x15,15,12 (50,50,55) followed by low cable crossover for 3x15,15,12 (50,50,55). Last for chest was cable fly on a chest press machine for 4x15,12,12,10 (45,60,60,70). Now was time for biceps. First was DB hammercurls for 4x13,12,10,10 (45). Last for biceps was cable curls on the row machine for 4x15,12,12,10 (55,60,60,65). I then did some quick trap work, trap bar deadlifts for 4x8,8,6,6 (245,255,265,265). I then stretched and foam rolled before heading home and eating potatoes, spinach, eggs, and turkey bacon. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 330 and downed a scoop of PPK, 1/2 scoop of Waxybolic, and 8 pills of Magnum DNA. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before going live. First set was 285 for 5 reps. Second set was 300 for 5 reps. Third set was 320 for 5 reps. My focus was on breathing and keeping my core tight. Next was front squats for 4x10,8,7,6 (180,185,185,190). RDLs were next for 4x10,8,8,6 (235,240,245,250). Lying leg curls followed for 4x13,12,10,10 (120,125,125,130). Last was leg extensions for 4x15,15,12,10 (120,125,130,135). I then did a core circuit for 4x15: knee tucks on a row machine, cable side bends (27.5,32.5,35.25,37.5) and weight crunches (40,40,45,45). Afterwards, I stretched and foam rolled before heading home and eating banana pancakes, eggs, and turkey bacon. Active rest day tomorrow

[Jdot5]

Woke up, threw on sweats, and knocked out a quick 30 on the treadmill this morning. Broke a solid sweat. Pump shoulder day n core tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking pump shoulder day. First up was a superset of bent over lat raises 4x20,20,20,15 (17.5,17.5,17.5,20) and face pulls 4x15,15,15,12 (55,55,60,65). Next was DB lat raises were I did 4 drop sets but increases the weight each set, 4x12 (17.5,20,25,30). Then I did 4 dropsets were I decreased weight each set 4x12 (30,25,20,17.5). Next was cable upright rows for 4x15,13,13,10 (120,125,125,130). Ath-Lean lat raises 4x20,20,15,15 (15,15,17.5,17.5) and smith machine military press 4x12,12,12,10 (125,125,135,135) was next. Last was DB shrugs for 4x15,15,12,12 (90,90,95,95). I then did core work. First was wipers for 4x15 (50). Then was a superset of cable woodchoppers 4x15 (50,50,60,60) and cable crunch 4x15 (100,110,115,115). Afterwards, I stretched and foam rolled before heading home and eating some eggs, leftover pancakes, potatoes, toast, and turkey bacon. Back and deadlifts on deck for tomorrow

[Jdot5]

Woke up at 555 this morning and downed a scoop of PPK and 1/2 scoop WaxyBolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed before heading to spark back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. I did 3x5 (370,395,425). Next was reverse grip barbell rows 4x10,8,6,6 (215,220,220,225). Wide grip pulldowns were next for 4x12,8,8,8 (170,175,175,180). Neutral grip Machine rows were next for 4x12,12,12,10 (100,110,120,130). Hammer strength underhand pulldowns followed for 4x12,12,9,8 (140,160,180,190). Hammer strength rows were next for 4x10,10,8,8 (270,270,280,280). Last was straight arm pulldowns for 4x15,12,12,10 (70,75,75,80). I then stretched and foam rolled before heading home and eating eggs, turkey bacon, and protein pancakes. Rest day tomorrow.

[Jdot5]

Woke up this morning at 320 and downed a scoop of PPK, 1/2 scoop of WaxyBolic and 8 DNA pills. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps. First up was standing BB military press. I did 4 warm up sets then it was time to go live. FIrst set was 160 for 3 reps. Second set was 170 for 3 reps. Third set was 180lbs but only hit 2 reps instead of 3. Next was seated DB military press for 5x12,10,9,7,6 (65,70,70,75,75). Next was seated and standing lat raises for 5x8 (25,25,30,30,30). Smith machine military press followed for 3x8,5,5 (155,160,160). Cable lat raises (w/ a dropset each set) was next for 4x8 (30/25,30/25,30/25,35/30). Last for shoulders was reverse pec deck for 5x15,15,12,11,10 (155,160,165,165,170). I then started tricep work with Tate press for 4x15,15,12,12 (30,35,40,40). I then did overhead rope extensions for 4x15,15,12,10 (95,95,100,105) to complete todays session. I then stretched and foam rolled before heading home and eating eggs, turkey bacon, cheese, and 4 pieces of toast. Chest and biceps tomorrow