The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 315 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 4x4,4,5,5 (215,215,205,205). Next was hammer strength chest press for 4x10,9,8,7 (160,170,170,180). Last for chest was mid cable crossover 4x15,13,13,12 (55,60,60,65). Next was shoulder work. First was standing BB military for 4x5,5,3,3 (155,155,165,165). Next was seated side lateral raises for 4x10,10,6,6 (30,30,35,35). Last was rope face pull for 4x15,15,10,10 (75,80,85,85). Tricep was last. First was close grip bench for 4x6,5,5,3 (195,205,205,215). Next was bodyweight dip for 4x10,10,8,8. Last was rope pushdowns for 4x15,12,12,10 (50,55,55,60). 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. Heavy leg day tomorrow

[Jdot5]

Woke up this morning at 315 and 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 4x5,5,4,4 (265,265,275,275). Next was DB RDLs for 4x10,9,9,8 (70,75,75,80). Next was Kettlebell Goblet squats for 4x10,10,8,8 (70,80,90,90). Next was leg extensions 4x15,12,12,11 (135,140,140,145). Next was lying leg curls for 4x15,12,10,9 (120,125,125,125). Now was calf work. First was calf raises (on leg press) for 3x15,13,12 (500,510,510). Last was seated calf raises 3x15,13,12 (140,150,150). After was a 40 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Heavy pull day tomorrow

[Jdot5]

Woke up this morning at 315 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 close grip pullups for 4x10,10,7,7. Next was reverse grip barbell row for 4x5,5,4,4 (250,250,255,255). 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 4x15,12,12,11 (145,155,155,165). Now was time for biceps. First was reverse grip curls for 4x8,8,6,6 (100,100,110,110). Next was 1 arm cable hammercurls for 4x10,10,8,8 (40,50,60,60). Last was machine preacher curls for 4x15,12,12,10 (100,105,105,110). 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 315 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 wide grip pullups 4x10,8,5,5) before heading to spark high volume push day. First up was chest with flat DB bench for 4x12,10,8,6 (90,95,95,95). Next was smith machine incline press for 4x15,12,10,11 (155,165,165,155). Last for chest was low pulley crossovers for 4x20,17,17,15 (40,45,45,50). Next was shoulders. First was seated DB military press for 4x12,10,7,7 (60,60,65,65). Next was standing cable lat raises for 4x15,15,12,12 (25,30,30,35,35). Last for shoulders was reverse pec dec for 4x20,15,15,12 (165,170,170,175). Now was time for triceps. First was Tate Press for 4x12,12,8,8 (40,40,45,45). Next was 1 arm reverse grip pushdowns for 4x20,15,15,12 (20,25,25,30) and russian twist 4x12 (45). Last was Machine dips for 4x15,13,12,10 (265,285,285,305). 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.

[Jdot5]

Woke up this morning at 315 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 (160,170,180,180). Next was was good morning for 4x12,11,11,10 (145,155,155,165). Next was seated calf raises 3x20,15,15 (130,140,140). Next was leg extensions 3x20,17,15 (100,110,120). Next was standing calf raise 3x20,15,15 (160,180,180). Next was seated leg curls for 3x20,15,15 (110,120,120). Last was walking lunges for 3x14 (90). After was a 40 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 4x10,8,5,5. Next was wide grip pulldowns for 4x15,13,12,10 (170,175,175,180). Next was neutral grip pulldowns for 4x15,12,12,9 (190,195,195,200). Last was reverse grip pulldowns for 4x13,12,10,10 (195,195,200,200). I then did DB shrugs for 4x20,14,13,11 (90,95,95,100). Now was time for biceps. First was seated DB curls for 4x12,12,10,8 (35,35,40,40). Next was standing alternate DB hammer curls for 4x15,12,12,9 (35,40,40,45). Last for bis was 1 arm cable curls for 4x20,18,15,15 (45,50,60,60). Then was a quick oblique superset, hanging oblique raises 4x20 and broomstick twist 4x15 (155,155,165,165). I went home, downed a protein smoothie, then did an hour of cycle. Afterwards I cut the yard then ate eggs bacon n spinach. Football til Monday.

[Jdot5]

Woke up this morning at 315 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 4x4,4,3,3 (215,215,220,220). Next was hammer strength chest press for 4x10,10,8,7 (170,170,180,180). Last for chest was mid cable crossover 4x15,13,12,10 (60,65,65,70). Next was shoulder work. First was standing BB military for 4x5,4,3,2 (155,155,165,165). Next was seated side lateral raises for 4x10,10,6,6 (30,30,35,35). Last was rope face pull for 4x15,15,12,12 (80,80,85,85). Tricep was last. First was close grip bench for 4x6,4,4,2 (200,210,210,220). Next was bodyweight dip for 4x10,10,8,8. Last was rope pushdowns for 4x15,15,12,10 (47.5,52.5,57.5,62.5). First was 25 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times). After was a 20 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 315 and 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 4x5 (265,225,235,245). Next was DB RDLs for 4x10,8,8,6 (75,80,80,85). Next was Kettlebell Goblet squats for 4x10,10,8,8 (80,80,90,90). Next was leg extensions 4x13,12,11,11 (140,140,145,145). Next was lying leg curls for 4x15,10,10,12 (120,125,125,120). Now was calf work. First was calf raises (on leg press) for 3x15,12,12 (500,520,520). Last was seated calf presses 3x15 (160,190,250). After was a 45 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Heavy pull day tomorrow

[Jdot5]

Woke up this morning at 315 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 chin ups for 4x10,10,7,7. Next was reverse grip barbell row for 4x5,5,4,4 (250,250,255,255). Next was DB rows on an incline bench for 4x10,8,8,6 (60,65,65,70). Last for back was seated cable rows for 4x15,12,12,11 (150,160,160,170). I then did barbell shrugs for 4x12,10,8,8 (245,245,255,255). Now was time for biceps. First was reverse grip curls for 4x9,8,7,6 (90,90,100,100). Next was 1 arm cable hammercurls for 4x10,9,9,7 (50,60,60,70). Last was machine preacher curls for 4x13,12,10,10 (105,105,110,110). Then was cardio. First was 25 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times). After was a 20 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 315 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 wide grip pullups 4x10,10,6,6) before heading to spark high volume push day. First up was chest with flat DB bench for 4x11,10,6,5 (95,95,100,100). Next was smith machine incline press for 4x15,13,10,8 (155,155,165,165). Last for chest was low pulley crossovers for 4x20,17,17,13 (45,50,50,55). Next was shoulders. First was seated DB military press for 4x12,8,7,10 (60,65,65,60). Next was arsenal strength lat raises for 4x15,12,12,10 (40,50,50,60). Last for shoulders was reverse pec dec for 4x17,16,13,12 (170,170,175,175). Now was time for triceps. First was Tate Press for 4x12,12,8,8 (40,40,45,45). Next was 1 arm reverse grip pushdowns for 4x20,17,17,13 (22.5,27.5,27.5,32.5) . Last was Machine dips for 4x12,12,10,10 (285,285,305,305). Then was cardio. First was 25 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times). After was a 20 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. High volume leg day on deck tomorrow

[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 heading to spark high volume leg day. First up was hack squats for 4x12,11,10,10 (170,180,190,190). Next was was good morning for 4x11,11,10,10 (155,155,165,165). Next was seated calf raises 3x20,15,15 (140,150,150). Next was leg extensions 3x20,17,15 (110,120,130). Next was standing calf raise 3x20,17,15 (160,180,200). Next was seated leg curls for 3x20,15,15 (115,125,135). Last was walking lunges for 3x14 (100). After was a 45 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 600 and downed a scoop of bodybuilding.com pre. 10 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 close grip pull ups for 4x8,8,4,4. Next was wide grip pulldowns for 4x13,13,11,10 (175,175,180,180). Next was neutral grip pulldowns for 4x12,12,10,10 (195,195,200,200). Last was reverse grip pulldowns for 4x12,11,10,10 (195,195,200,200). I then did DB shrugs for 4x15,15,11,10 (95,95,100,100). Now was time for biceps. First was seated DB curls for 4x10,10,12,12 (35,35,30,30). Next was standing alternate DB hammer curls for 4x15,12,12,10 (35,40,40,45). Last for bis was 1 arm cable curls for 4x20,17,15,13 (50,60,60,70). Afterwards, I went home and ate 1/2 cup of oatmeal and eggs. Now time for a Vegas trip for my anniversary. Off of the gym for a week

[Jdot5]

10/3:
Got back from Vegas yesterday and was ready to get back to the grind. Ate a meal around 2pm, took a pre shortly afterwards, then went to the gym. I warmed up before heading to spark leg day. First was squats for 4x6,6,5,4 (245,255,265,275). Next was deadlifts 4x5,5,5,4 (285,295,315,325). Last was power cleans for 4x5,5,4,4 (165,175,195,205). I then did 30 yard sled pushes (100,100,110,110,120,135). I then went home and downed a protein smoothie. Push day on deck tomorrow.

[Jdot5]

Woke up this morning at 630 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 push day. First was incline DB bench for 4x10,7,7,5 (85,90,90,95). Next was a superset of low cable crossover 3x15,13,12 (45,50,55) and hammer strength bench 3x8,8,6 (170,170,180). Next was seated Arnold presses 4x12,10,10,7 (50,55,55,60). Next was a superset of reverse pec deck 3x15,15,10 (170,175,180) and arsenal strength lat raises 3x13,11,10 (50,60,60). Next was Tate press 4x12,10,10,8 (40,45,45,50). Last was a superset rope pushdowns 3x15,12,10 (55,60,65) and dips 3x10,8,8. Afterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Pull day on deck tomorrow

[Jdot5]

Woke up this morning at 320 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day (started PHAT today). First up was chin ups 4x10,10,5,5 and pec deck 4x15,13,12,10 (250,260,265,270). Next was a superset of incline BB bench 4x5,5,4,4 (205,205,210,210) and T-Bar rows 4x6,6,5,5 (175,185,195,195). Next was log press for 4x4,4,6,6 (135,135,115,125). Another superset followed of seated side lat raises 4x10,10,6,6 (30,30,35,35) and face pull 4x15,15,12,12 (75,75,80,80). Next was hammer strength rows for 4x8,8,6,6 (240,250,260,260). Next was a superset of DB hammer curls 4x12,12,10,8 (35,40,45,50) and chain dips 4x10,10,8,8. Last was tate press 4x12,10,10,8 (40,45,45,50) and EZ bar curls 4x10,10,8,8 (95,95,105,105). Then was cardio. I did 25 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times) I then went home and ate 5 eggs and 1/2 cup of oats. Power leg day on deck tomorrow

[Jdot5]

Woke up this morning at 323 and downed 2 scoops of C4. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x6,6,5,4 (255,265,275,285). Next was deadlifts 4x5,5,4,4 (305,315,325,325). Next was power cleans for 4x5 (175,185,195,205). Next was a superset of leg extension 4x10,10,8,8 (175,175,180,180) and lying leg curls 4x11,10,9,8 (130,135,140,145). Last was DB shrugs for 4x8,8,6,6 (110,110,120,120). I then squeezed in an ab circuit: chris jones oblique raises 3x20, cable side bends 3x15,15,12 (45,50,55), and hanging knee raises 3x25. Afterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Active rest day tomorrow

[Jdot5]

Woke up this morning at 430, went to the track, and knocked out 12-100meter sprints. Back n shoulders day on deck tomorrow

[Jdot5]

Woke up this morning at 323 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was close grip pullups 4x8,8,4,4 and cable rear delt fly 4x15,15,12,12 (30,30,35,35). Next was reverse grip bb rows for 4x12,11,10,10 (165,165,175,175). Next was a superset of bradford press 4x10,8,8,8 (95) and smith machine shrugs 4x12,10,9,8 (255,265,265,275). Next was DB pullovers 4x11,11,9,9 (85,85,90,90) and Arnold presses 4x10,10,8,8 (50,50,55,55). Next was wide grip pulldowns 4x12,10,10,8 (175,180,180,185) and arsenal strenght lat raises 4x12,11,11,10 (50,60,60,70). Last was reverse grip pulldowns 4x10,10,8,8 (195,195,200,200) and lying upright rows 4x12,10,10,8 (130,135,135,140). After was a 30 mins incline walk on the treadmill. fterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy leg day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x10,8,6,6 (155,165,175,175). Next was RDLs for 4x10,8,8,6 (195,205,215,225). Next was seated calf raises for 3x15,12,12 (140,150,150). Next was leg extsion 3x15,12,12 (130,135,145) and lying leg curls 3x15,12,11 (120,125,130). Next was KB goblet squats 4x10,10,8,8 (80,80,90,90). Next was KB swings 4x10,10,8,8 (90,90,100,100). Last was walking lunges for 3x15 (105). I then did some conditioning work: sled drags 30yards (135,170,170,205,205,230). I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy chest n arms tomororw

[Jdot5]

Woke up this morning at 545 and C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was neutral grip pull ups 4x10,6,6,6. I then did DB incline bench for 4x11,10,7,6 (85,85,90,90). Next was barbell bench for 4x7,6,3,10 (205,215,225,185). Next was superset of low crossover 4x15,13,12,10 (45,50,50,55) and high cable crossover 4x15,13,12,10 (55,60,60,65). Next was a superset of reverse grip bench 4x6,10,10,7 (165,155,155,165) and DB hammercurl 4x12,12,10,8 (35,40,45,50). Next was a superset of rope pushdowns 3x13,11,10 (60,65,70) and machine preacher curls 3x15,12,10 (100,110,120). Last was machine dips 3x15,12,10 (245,265,285) and cable curls 3x15,12,10 (60,70,80). After I downed a smoothie then did an hour of cycle class .now time to watch football til Monday

[Jdot5]

Woke up this morning at 320 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was bench press for 4x6,6,5,5 (215,215,225,225). Next was DB pullovers for 4x8,8,8,6 (90,95,95,100). Next was log press for 4x6,6,4,4 (125,125,135,135). Next was a superset of incline BB bench 4x7,7,5,4 (185,185,195,195) and T-Bar rows 4x8,8,6,6(170,180,195,195). Next was seated BB military press 4x6,6,8,7 (145,145,135,135) and pullups 4x6,6,5,5 (first 2 wide grip, last 2 close grip). Next was Decline bench 4x8,8,6,5 (185,195,205,215) and seated DB lat raises 4x10,10,10,6 (30,30,30,35). Next was a superset of DB incline hammer curls 4x12,10,10,8 (25,30,30,35) and chain dips 4x11,10,8,8. Last was tate press 4x10,10,10,9(40,40,45,45) and reverse cable EZ bar curls 4x10,10,9,8 (52.5,52.5,57.5,62.5). Then was cardio. I did 25 mins on the stair for HIIT work (1 min level 20, 1 min level 15 13 times) I then went home and ate 2 eggs and a mcdonalds sausage burrito. Power leg day on deck tomorrow

[Jdot5]

Woke up this morning at 323 and downed 2 scoops of C4. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x6,5,4,4 (265,275,285,285). Next was deadlifts 4x6,5,4,4 (315,325,335,335). Next was power cleans for 4x5,5,4,4 (185,195,205,210). Next was a superset of leg extension 4x11,9,8,8 (175,180,185,185) and lying leg curls 4x11,9,8,8 (135,140,145,145). Last was DB shrugs for 4x10,8,7,5 (110,120,120,130). I then squeezed in an ab circuit: chris jones oblique raises 4x25,25,20,20, cable side bends 3x15,15,12,12 (47.5,52.5,57.5,57.5), and hanging leg raises 4x20. Afterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Active rest day tomorrow

[Jdot5]

Woke up this morning at 440, went to the track, and knocked out 8-200meter sprints. Back n shoulders day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x10,7,6,6 . Next was reverse grip bb rows for 4x12,10,10,8 (165,175,175,185). Next was Arnold presses 4x12,11,8,7 (50,55,60,60). Next was BB shrugs for 4x11,10,8,7 (255,255,265,265). Next was wide grip pulldowns 4x11,11,8,8 (180,180,185,185) and hammer strength military press 4x12,12,12,9 (140,150,160,180). Next was hammer strength rows 4x10,10,8,6 (240,250,260,270) and arsenal strenght lat raises 4x15,13,12,10 (50,60,60,70). Last was hammer strength reverse grip pulldowns 4x12,11,10,8 (180,190,190,200) and lying upright rows 4x12,12,10,8 (62.5,67.5,72.5,77.5). After was a 30 mins incline walk on the treadmill. fterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy leg day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy leg day. First up was front squats for 4x10,8,6,6 (165,175,185,185). Next was RDLs for 4x10,8,7,6 (205,215,225,235). Next was KB goblet squats 4x11,11,9,9 (80,80,90,90). Next was KB swings 4x11,11,9,9 (90,90,100,100) Next was leg extension 3x15,13,12 (130,135,140) then seated leg curls 3x15,12,11 (125,130,135). Next was standing calf raises 3x15,13,12 (160,180,200). Last was walking lunges for 3x15 (110). I then did some conditioning work: farmer carry for 30yards (335,335,345,345,355,355). I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy chest n arms tomorrow

[Jdot5]

Woke up this morning at 510 and downed some NoxiPro. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark hypertrophy chest n arms. First was pec deck 4x15,12,12,10 (255,265,265,275) and chin ups 4x10,10,7,6. I then did DB incline bench for 4x12,9,8,5 (85,90,90,95). Next was hammer strength bench for 4x11,9,8,7 (160,170,170,180). Next was superset of low crossover 3x15,12,8 (50,55,60) and high cable crossover 3x15,12,9 (60,65,70). Next was a superset of reverse grip bench 4x11,10,8,7 (155,160,165,170) and DB hammercurl 4x12,10,10,8 (40,45,45,50). Next was a superset of rope pushdowns 4x15,12,12,10 (60,65,65,70) and machine preacher curls 4x15,12,12,10 (105,115,115,125). Last was leaning 1 arm extension 4x15,12,12,12 (40,50,60,40) and cable curls 4x15,12,12,10 (60,70,70,80). I then went home and ate 4 eggs and a 1/2 cup of oatmeal. Rest until Monday!

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Upper body day. First up was close grip pullups for 4x8,8,5,5. Then was bench press for 4x6,5,4,4 (225,225,235,235). Next was DB pullovers for 4x8,8,6,6 (95,95,100,100). Next was log press for 4x5,5,4,4 (135,135,140,140). Next was a superset of incline BB bench 4x8,7,5,4 (185,190,195,200) and T-Bar rows 4x8,8,6,6 (180,195,205,210). Next was seated BB military press 4x8,6,6,5 (135,140,140,145) and DB incline row 4x,8,8,6,6 (60,60,65,65). Next was Decline bench 4x8,6,6,4 (195,205,205,215) and seated DB lat raises 4x12,12,10,12 (25,25,30,25). Next was a superset of seated DB hammer curls 4x12,10,10,7 (35,40,40,45) and weighted dips 4x10,10,7,5 (25,25,35,35). Last was reverse grip bench press 3x6,6,4 (165,165,175) and reverse grip EZ bar curls 4x10,10,8 (90,90,100). I then went home and ate 4 eggs, 1/2 cup of oats, and 1/2 a banana. Power leg day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed 1 scoop of C4 extreme. 10 mins later, I was heading to the gym. Upon arriving, I warmed up before heading to power leg day. First was squats for 4x5,5,4,3 (275,275,285,290). Next was deadlifts 4x5,5,4,3 (325,325,335,340). Next was power cleans for 4x5,5,4,3 (185,195,225,225). Next was a superset of leg extension 4x8,8,6,6 (180,180,185,185) and lying leg curls 4x10,8,8,6 (140,145,145,150). Last was DB shrugs for 4x8,8,6,6 (120,120,130,130) and facepull 4x15,15,12,12 (70,80,100,110). I then squeezed in an ab circuit: chris jones oblique raises 3x25,21,20; knee tucks on a row machine 3x15,13,12; and russian twist 3x12,12,10 (35,35,45). Afterwards, I went home and ate 4 eggs, turkey bacon, and a pancake. Active rest day tomorrow

[Jdot5]

Hit track sprints this morning: 1-400m 2-300m 4-200m 6-100m (100m walk in between each sprint for rest). back n shoulder hypertrophy tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before starting hypertrophy back n shoulder day. First up was neutral grip pullups 4x10,7,6,6 . Next was reverse grip bb rows for 4x12,10,10,8 (175,185,185,195). Next was Arnold presses 4x12,10,9,6 (55,60,60,65). Next was BB shrugs for 4x12,12,8,8 (265,265,275,275). Next was wide grip pulldowns 4x12,10,8,7 (180,185,190,195) and hammer strength military press 4x12,10,9,7 (160,170,180,190). Next was hammer strength rows 4x12,10,8,8 (270,280,290,300) and arsenal strenght lat raises 4x15,12,10,10 (60,70,80,80). Last was hammer strength reverse grip pulldowns 4x12,10,9,7 (190,200,200,210) and lying upright rows 4x12,10,10,7 (130,140,140,150). After was a 30 mins incline walk on the treadmill. fterwards, I went home and ate 4 eggs and a 1/2 cup of oatmeal. Hypertrophy leg day on deck tomorrow