The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning 323 and downed some C4 extreme. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,7,5,5 and h.s military press 4x15,13,12,11 (140,150,150,160). Next was standing BB military press for 4x8,7,5,5 (155,155,165,165) and leg raises on the captain chair 4x25. Next was seated DB front raises 4x13,13,10,10 (25,25,30,30) and BB shrugs 4x12,10,10,8 (245,255,265,275). Next was lying upright rows 4x12,12,10,10 (67.5,67.5,72.5,72.5) and seated DB lat raises 4x10,10,10,8 (30). Last was rope face pulls 4x12,12,12,10 (85,85,90,90 )and russian twist 4x15 (45). Last was reverse pec deck 4x15,13,12,10 (180,185,185,190) and chris jones oblique raises 4x20. Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 1/2 cups of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 325 and downed a scoop of Vapor1. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. While warming up to do back squats, lower back was still a bit tender so I started off the day with trapbar deadlifts for 4x4,4,3,3 (310,310,320,320). Next was Rhino squat machine for 4x12,10,10,8 (190,200,200,210). After that, a tweak in my right knee halted the rest of the lifting session. I then did an incline walk on the treadmill for 30 mins. I then did 4x25,25,20,20 of TR-X Squats. After was breakfast which was 5 eggs and 1/2 cups of oats. Arm day on deck tomorrow

[Jdot5]

No Gym today as my body was really exhausted and cold yesterday. Slept in for 9 hours. Arms day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x8and hanging knee raises 4x30. Next was machine preacher curls 4x10,9,7,7 (140,140,145,145) and machine dips 4x10,10,8,7 (305,305,325,325). Next was straight bar cable curls 4x10,10,8,8 (82.5,82.5,87.5,87.5) and 1 arm push down 4x12,9,9,12 (30,35,35,30). Next was seated DB hammer curls (w/ an arm blaster) 4x9,8,8,8 (40) and Tate presses 4x12,9,8,7 (40,45,45,45). Next was close grip bench 4x7,6,10,10 (195,195,185,185) and reverse ez bar curls for 4x12,10,10,8 (80,90,90,100). Last was a superset of wrist curls for 4x10,10,9,9 (110) and broomstick twist 4x15,15,12,12 (155,155,175,175). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 1/2 cup of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x15,12,12,10 (255,260,260,265) and close grip pull ups 4x10. Next was BB incline bench for 4x6,6,4,3 (210,210,220,220). Next was flat DB bench for 4x11,11,7,6 (85,85,90,90). Next was a superset of cable pec deck 4x15,11,10,9 (90,100,100,110) and chest dips 4x15,10,8,12 (35). Last was a triset: machine chest press 4x12,12,10,9 (167.5,167.5,175,175)and pushups 4x20. After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Back day tomorrow.

[Jdot5]

Woke up this morning at 513 and downed a scoop of C4. 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 a superset up widegrip pullups 5x8,8,7,5,5 and hanging knee raises 5x15,15,15,13,10 (17.5,17.5,20,20,25). Next was DB pullovers for 4x11,10,8,8 (90,90,95,95). Next was reverse grip bb rows for 4x8,7,5,5 (230,230,240,240). Next was Reverse grip pulldowns 4x12,11,10,8 (190,195,200,205). DB rows (on an incline bench) followed for 4x10,10,10,8 (50,50,50,60). Next was Neutral grip pulldowns for 4x10,10,8,7 (195,195,200,200). H.S. rows followed for 4x10,10,8,7 (250,250,260,260). Last was high rows 4x12,9,9,15 (125,130,130,115) and straight arm pulldowns 4x12,15,12,20 (70,60,65,50). Then was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and a ½ cup of oats. Now time to relax until Monday.

[Jdot5]

Woke up this morning 323 and downed some C4 extreme. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,8,6,6 and h.s military press 4x20,20,17,15 (130,130,140,140). Next was Rogue Log press for 4x15,15,11,11 (105,105,115,115) and Chris Jones hanging oblqiue raises on the captain chair 4x25. Next was seated DB front raises 4x20,20,15,15 (17.5,17.5,20,20) and BB shrugs 4x20,20,15,15 (225,225,235,235). Next was lying upright rows 4x20,20,15,15 (100,105,110,115) and seated DB lat raises 4x20,20,15,15 (20,20,25,25). Last was rope face pulls 4x20,20,15,15 (70,70,75,75 ) cable rear delts 4x20,20,15,15 (25,25,30,30). Cardio work followed, 35 min incline walk on the treadmill. After was breakfast which was 5 eggs and 1/2 cups of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 325 and downed 2 scoops of C4. 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 for 4x5,5,5,4 (225,235,245,255). Next was deadlifts for 4x5 (275,285,295,305). Last was a superset of leg extensions 4x18,17,14,13 (130,130,135,135) and lying leg curls 4x20,17,13,12 (120,120,125,125). Last was a superset of KB goblet squats 4x15,15,12,15 (50,50,55,55) and KB swings 4x17,17,15,15 (60,60,70,70). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Arm day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x8,8,5,5 and hanging leg raises 4x30. Next was machine preacher curls 4x15,15,13,12 (100,105,110,115) and machine dips 4x15,15,15,12 (225,245,265,285). Next was straight bar cable curls 4x20,15,15,15 (62.5,67.5,67.5,72.5) and 1 arm reverse grip push down 4x20,20,16,16 (20,20,25,25). Next was seated DB hammer curls 4x18,17,15,15 (30,30,35,35) and Tate presses 4x18,18,15,15 (30,30,35,35). Next was close grip bench 4x10,10,7,7 (185,185,195,195) and reverse ez bar curls for 4x10,10,8,8 (90,90,100,100). Last was a superset of wrist curls for 4x10,10,10,7 (110) and russian twist 4x15 (45). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). Then was a 15 min incline walk on the treadmill. After, I then went home and ate 5 eggs and 1/2 cup of oats. Core n cardio day tomorrow

[Jdot5]

went to sprint cycle yesterday evening for 30 mins. this morning i did core n cardio. first was cable crunch 4x15 (70,75,80,85) and broomstick twist 4x15 (155,155,165,165). Next was cable side bends 3x15,15,12 (50,55,60), hyper extensions 3x15, and reverse crunch off a decline bench 3x20. After was a 45 min incline walk on the treadmill. Chest day tomorow

[Jdot5]

Woke up this morning at 315 and downed 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck (palm down 4x20,18,15,15 (225,230,235,240) and close grip pull ups 4x10,10,7,6. Next was BB incline bench for 4x7,5,4,9 (205,210,215,185) and seated leg tucks 4x25. Next was flat DB bench for 4x15,12,11,9 (75,80,80,85). Last was a triset: machine chest press 4x17,14,12,10 (145,145,150,150), pec deck (palms facing) 4x15,12,10,10 (225,225,230,230), and pushups 4x20. Last was decline bench 4x9,9,6,6 (185,185,195,195) and low cable crossover 4x20,15,12,12 (40,45,45,22.5). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Back day tomorrow.

[Jdot5]

Woke up this morning at 550 and downed a scoop of C4. 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 a superset up widegrip pullups 4x8,8,5,11 and hanging knee raises 4x15,15,13,12 (17.5,20,20,20). Next was DB pullovers for 4x12,12,10,10 (90,90,95,95). Next was reverse grip bb rows for 4x6,6,5,5 (235,235,240,240). Next was Reverse grip pulldowns 4x14,12,10,10 (190,195,200,200). DB rows (on an incline bench) followed for 4x12,12,10,8 (45,50,55,60). Next was Neutral grip pulldowns for 4x14,12,10,10 (185,190,1195,195). H.S. rows followed for 4x12,10,9,8 (250,260,260,270). Last was high rows 4x15,12,11,20 (85,90,90,75) and straight arm pulldowns 4x15,12,11,20 (60,65,65,50). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). Then was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and a ½ cup of oats. Now time to relax until Monday.

[Jdot5]

Woke up this morning 323 and downed some EVL Shred. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,8,6,6 and h.s military press 4x20,17,15,12 (130,140,140,150). Next was neutral grip military press for 4x15,10,10,8 (105,115,115,120) and Chris Jones hanging oblique raises on the captain chair 4x25. Next was seated DB front raises 4x20,20,20,10 (17.5,20,20,30) and BB shrugs 4x20,17,15,12 (225,235,235,245). Next was lying upright rows 4x20,20,15,13 (105,62.5,67.5,72.5) and seated DB lat raises 4x20,15,15,15 (20,25,25,25). Last was rope face pulls 4x20,15,15,15 (70,75,75,80 ) and reverse pec deck 20,17,15,13 (165,170,175,180). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). Then was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and a ½ cup of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 325 and downed a scoop of EVL Shred. 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 for 4x5,5,5,4 (235,245,255,265). Next was deadlifts for 4x5,5,5,4 (285,295,305,315). Next was a superset of leg extensions 4x18,15,13,12 (130,130,135,135) and lying leg curls 4x18,15,12,12 (120,120,125,125). Last was a superset of KB goblet squats 4x15,15,15,12 (50,55,55,60) and KB swings 4x17,15,15,12 (60,70,70,80). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Arm or Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL Shred. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was seated cable fly 4x20,17,15,15 (70,80,90,90) and close grip pull ups 4x10,10,7,6. Next was BB incline bench for 4x10,9,7,5 (185,190,195,205) and seated leg tucks 4x25. Next was flat DB bench for 4x15,11,9,7 (80,85,85,90). Next was decline bench 4x10,8,8,6 (185,195,195,205) and incline DB fly 4x15,15,12,12 (25,25,30,30). Last was a tri-set to complete chest work: incline Hammer strength bench 4x12,10,7,5 (160,160,170,170), pec deck (palms down) 4x17,14,13,10 (205,210,210,215), and feet elevated push ups 4x20,20,20,15. I then squeezed in oblique work with hanging oblique raises 4x15. Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). Then was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Arm day tomorrow.

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL Shred. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x8,8,5,4 and hanging leg raises 4x30,30,15,15. Next was machine preacher curls 4x15,12,11,10 (105,110,120,130) and machine dips 4x15,12,12,11 (245,265,285,305). Next was straight bar cable curls 4x20,16,15,12 (67.5,72.5,77.5,82.5) and 1 arm reverse grip push down 4x20,18,17,12 (20,25,25,30). Next was seated 1 arm DB hammer curls 4x15,15,12,12 (30,30,35,35) and Tate presses 4x18,17,15,15 (30,30,35,35). Next was close grip bench 4x10,10,8,5 (185,185,195,205) and reverse ez bar curls for 4x12,12,10,8 (80,80,90,100). Last was a superset of wrist curls for 4x12,11,8,9 (105,110,115,115) and broomstick twist 4x15,15,13,13 (165,165,175,175). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Cardio day tomorrow

[Jdot5]

Woke up this morning, knocked out core work: hanging knee raises 4x30,30,15,15; cable side bends 4x15,15,12,12 (42.5,47.5,52.5,57.5) and low back ext 4x15. then knocked out 45 min incline walk. Back day n cycle class tomororw

[Jdot5]

Woke up this morning at 515 and downed a scoop of EVL Shred. 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 a superset up widegrip pullups 5x8,8,5,5,11 and hanging knee raises 4x15,15,10,15,15. Next was DB pullovers for 4x12,11,10,8 (90,95,95,100). Next was reverse grip bb rows for 4x6,6,4,4 (240,240,250,250). Next was Reverse grip pulldowns 4x13,12,10,8 (195,195,200,205). DB rows (on an incline bench) followed for 4x12,10,10,8 (50,55,55,60). Next was Neutral grip pulldowns for 4x13,11,10,8 (190,195,195,200). H.S. rows followed for 4x12,10,9,7 (250,260,260,270). Last was high rows 4x15,15,13,20 (75,85,90,75) and straight arm pulldowns 4x15,14,12,20 (65,70,75,55). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). I went home, downed a smoothie, then did an hour cycle class. Then ate eggs, bacon, and spinach. Now time to relax until Monday.

[Jdot5]

Woke up this morning at 545 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking push day. First up was incline BB bench for 4x5,5,3,3 (215,215,225,225). Next was pev deck (palms down) for 4x10,10,10,8 (235,245,255,265). Last for chest was mid cable crossover 3x15,13,12 (50,60,65). Next was shoulder work. First was seated BB military for 4x5,5,4,4 (155,155,165,165). Next was seated side lateral raises for 4x10,10,8,6 (30,30,35,35). Last was rope face pull for 3x15,15,12 (70,75,80). Tricep was last. First was close grip bench for 4x4,5,5,5 (205,195,195,195). Next was weighted dip for 4x10,9,8,7 (25,30,35,35). Last was rope pushdowns for 3x15,13,12 (40,50,55). I went home downed a smoothie then went to Sprint cycle class for 30 mins. Then was core work. First was hanging oblique raises 4x20,20,15,15 and hanging knee raises 4x15. Next was weighted barbell decline situps for 4x15,15,10,10 (30,40,50,50). Last was a superset of broomstick twist 4x15,15,12,12 (175,175,185,185) and hyperextensions 4x15. Afterwards was eggs, bacon, and spinach. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL Shred. 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 for 4x5,5,4,4 (245,255,265,265). Next was KB goblet squats for 4x10,10,8,8 (70,70,80,80). Last for quads was leg extensions 3x15,12,11 (130,135,140). Now was hamstring time. First was DB stiff leg deadlift for 4x10,8,8,8 (60,65,65,65). Last was lying leg curls for 3x12,11,10 (125). Now was calf work. First was calf raises (on leg press) for 3x15 (205,235,265). Last was seated calf raises 3x15,12,10 (140,150,160). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Pull day on deck tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of EVL Shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking pull day (all rows for back movement). First up was weighted pullups for 4x8,7,4,4. Next was reverse grip barbell row for 4x5,5,4,4 (245,245,250,250). Next was DB rows on an incline bench for 4x10,9,8,8 (55,60,60,60). Last for back was seated cable rows for 3x15,13,12 (130,140,150). Now was time for biceps. First was reverse grip curls for 4x8,8,6,6 (100,100,110,110). Next was machine preacher curls for 4x10,10,8,6 (135,135,140,145). Last was low pulley concentration curls for 3x15,12,12 (35,45,50). Then was cardio. First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). After was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Push day part 2 tomorrow

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up (including close grip pullups 4x10,10,7,7) before heading to spark high volume push day. First up was chest with flat DB bench for 4x12,12,10,9 (85,85,90,90). Next was DB incline fly for 3x20,16,12 (20,25,30). Last for chest was smith machine incline press for 4x15,12,10,8 (155,165,165,165). Next was shoulders. First was standing DB military press for 4x12,10,9,11 (50,55,55,50). Next was standing cable lat raises for 4x15,12,12,2 (25,30,30,30). Last for shoulders was reverse pec dec for 4x17,15,13 (170,175,175). Now was time for triceps. First was Machine dips for 4x15,15,12,12 (265,265,285,285). Next was Tate Press for 4x12,12,12,10 (30,35,35,40). Last was 1 arm reverse grip pushdowns for 3x20,16,15 (20,25,25). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume leg day tomorrow

[Jdot5]

Woke up this morning and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark high volume leg day. First up was hack squats for 4x12,12,10,10 (140,150,160,160). Next was walking lunges for 3x14 (60,70,80). Last for quads was leg extensions 3x20,15,15 (90,100,105). Now was hamstring work. First was good morning for 4x12,10,10,8 (135,145,145,155). Last was seated leg curls 3x20,17,15 (120,140,160). Now was calf work. First was standing calf raise 3x20,17,15 (120,140,160). Last was seated calf raises 3x20,15,15 (120,130,130). First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). After was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume pull day tomorrow

[Jdot5]

Woke up at 525 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark high volume pull day. First up was chin ups for 4x8,8,5,4. Next was wide grip pulldowns for 4x15,13,13,10 (160,165,165,170). Next was neutral grip pulldowns for 4x13,13,11,11 (190,190,195,195). Last was reverse grip pulldowns for 4x12,12,10,10 (195,195,200,200). Now was time for biceps. First was seated DB curls for 4x12,11,11,10 (30,35,35,40). Next was standing alternate DB hammer curls for 4x15,15,12,12 (30,30,35,35). Last for bis was low pulley cable curls for 4x20,17,15 (30,40,50). Now was ab time. First was hanging oblique raises 4x20 and cable side bends 4x20,17,15,12 (42.5,47.5,52.5,57.5). Last was hanging leg raises 3x20 and Russian twist 4x12 (45). I then made a protein smoothie before hitting cycle class for an hour. After was eggs bacon n spinach for post workout. Now time for football for the rest of the weekend.

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking push day. First up was incline BB bench for 4x5,5,3,3 (215,215,220,225). Next was pec deck (palms down) for 4x12,11,10,9 (235,240,245,250). Last for chest was mid cable crossover 4x15,13,12,12 (33,37,37,37). Next was shoulder work. First was standing BB military for 4x5,5,4,4 (155,155,160,160). Next was seated side lateral raises for 4x10,10,7,7 (30,30,35,35). Last was rope face pull for 4x15,15,12,11 (75,80,85,85). Tricep was last. First was close grip bench for 4x6,6,5,5 (195,195,205). Next was bodyweight dip for 4x15. Last was rope pushdowns for 4x15,15,12,12 (45,50,55,60). First was 20 mins on the stair for HIIT work (1 min level 20, 1 min level 15 10 times). After was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Heavy leg day tomorrow

[Jdot5]

Woke up this morning at 550, threw on a hoodie n sweats, and knocked out a fasted 45 min incline walk. Afterwards was eggs bacon and spinach. Around 1000am, I downed a scoop of EVL Shred. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to spark heavy leg day. First up was squats for 4x65,5,4 (255,265,265,275). Next was leg press for 4x10,10,9,8 (500,510,520,530). Last for quads was leg extensions 4x15,14,12,12 (14,150,160,170). Now was hamstring time. First was DB stiff leg deadlift for 4x10,8,8,8 (65,70,70,70). Last was seated leg curls for 4x15,15,13,12 (110,120,130,140). Now was calf work. First was calf raises (on leg press) for 3x15 (500,500,510). Last was standing calf raises 3x15,15,12 (150,150,165). After was a protein smoothie. Heavy Pull day on deck tomorrow

[Jdot5]

Woke up this morning at 320 and downed a scoop of EVL Shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking heavy pull day (all rows for back movement). First up was weighted pullups for 4x10,8,5,5. Next was reverse grip barbell row for 4x6,6,4,4 (245,245,255,255). Next was DB rows on an incline bench for 4x10,10,7,7 (60,60,65,65). Last for back was seated cable rows for 4x15,13,13,11 (140,150,150,160). Now was time for biceps. First was reverse grip curls for 4x8,8,6,6 (100,100,110,110). Next was neutral grip curls for 4x10,9,8,6 (85,95,95,105). Last was machine preacher curls for 4x12,11,12,13 (120,120,110,100). Then was cardio. First was 26 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times). After was a 15 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume Push day tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up (including close grip pullups 4x7,7,4,4) before heading to spark high volume push day. First up was chest with flat DB bench for 4x12,11,11,7 (85,90,90,95). Next was smith machine incline press for 4x12,13,12,10 (155,155,155,165). Last for chest was low pulley crossovers for 4x15,15,12,20 (22.5,22.5,27.5,40). Next was shoulders. First was seated DB military press for 4x12,12,7,8 (55,60,65,65). Next was standing cable lat raises for 4x15,15,12,12 (25,25,30,30). Last for shoulders was reverse pec dec for 4x16,15,18,15 (175,175,165,165). Now was time for triceps. First was Tate Press for 4x12,12,10,10 (35,35,40,40). Next was 1 arm reverse grip pushdowns for 4x20,20,15,13 (20,20,25,25). Last was Machine dips for 4x12,10,15,13 (265,265,225,245). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume leg day tomorrow

[Jdot5]

Woke up this morning at 324 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark high volume leg day. First up was hack squats for 4x12,12,10,10 (150,160,170,170). Next was was good morning for 4x12,12,10,10 (145,145,155,155). Next was seated calf raises 3x20,16,15 (130). Next was lying leg curls for 3x20,16,15 (100). Next was a superset of leg extensions 3x20,17,15 (95,105,110) and standing calf raise 3x20,17,15 (140,160,180). Last was walking lunges for 3x14 (80). After was a 35 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume pull day tomorrow

[Jdot5]

Woke up at 525 and downed a scoop of EVL shred. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark high volume pull day. First up was chin ups for 4x9,8,5,5. Next was wide grip pulldowns for 4x15,14,12,12 (165,170,175,175). Next was neutral grip pulldowns for 4x14,12,12,10 (190,195,195,200). Last was reverse grip pulldowns for 4x13,12,10,10 (195,195,200,200). Now was time for biceps. First was seated DB curls for 4x15,15,12,11 (30,30,35,35). Next was standing alternate DB hammer curls for 4x13,11,10,10 (35,40,40,45). Last for bis was 1 arm cable curls for 4x20,20,17,15 (40,45,50,60). Then was cardio. First was 23 mins on the stair for HIIT work (1 min level 20, 1 min level 15 12 times). After was a 14 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. College football all day.