The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 310 and ate a grapefruit and downed 4oz of Dymatize ISO-100. 15 mins later, I downed some preworkout before heading to the gym. Upon arriving, I warmed up before heading to spark shoulders day. First up was Cable lat raises 7x12,12,12,12,12,8,8 (30,30,30,30,30,35,35) and seated machine military press (parallel grip) 7x12,12,12,10,10,8,8 (85,90,90,90,95,95,95). Next was standing barbell military press was next for 4x12,10,9,8 (115,120,125,130). Seated side DB lat raises were next for 4x12,12,8,8 (25,25,30,30). Reverse pec deck were next for 7x12,12,12,10,10,10,8 (185,185,185,190,190,190,195). Last were seated rope face pulls for 4x12,12,12,10 (110,115,120,125). Now was time for cardio. First was HIIT on the stair climber for 25 mins. For the slow was level 11. For the fast it was 18(1), 19(4), 20 (8) then came the treadmill for 15 mins. First 5 mins was an incline walk at 4.5, then 5.0 (2min), 5.5 (2mins), 6.0 (2mins), 6.5 (2mins), 7.0 (2mins), 7.5 (2mins).I then stretched before heading home and eating eggs and 1/2 cup of oatmeal. Vertical back and traps tomorrow

[Jdot5]

Woke up this morning at 310 and ate a grapefruit and downed 4oz of Dymatize ISO-100. 15 mins later, I downed some preworkout before heading to the gym. Upon arriving, I warmed up before heading to spark vertical back and traps day. First up was bodyweight pullups 7x8,6,5,5,4,4,4. Next was neutral grip pulldown for 4x10,8,12,10 (200,200,190,190). Hammer strength pulldorws were next for 4x12,8,8,10 (180,190,190,180). 1-arm pulldowns were next 4x12,12,10,8 (140,140,160,160). DB shrugs were next for 7x12,12,12,10,9,8,8 (90,90,90,95,95,95,95). Last was smith machine shrugs for 4x10,10,8,8 (235,235,245,245). Then was cardio time. I did 45 mins on treadmill afterwards then stretched and foam rolled before heading home and eating a 1/2 cup of oats and eggs. Now time to finish of peak week and get ready for my photoshoot on Sunday. New regiment and macros to start Monday where I will maintain for the summer

[Jdot5]

Woke up at 315 and downed some preworkout and 1/2 scoop of waxybolic. 10 mins later, I was out out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,12,8,8 (85,85,90,90). Next was BB Bench press for 4x8,8,6,6 (205,205,215,215). I did a tri-set to complete chest: machine pec deck 4x15,12,12,10 (240,245,245,250); chest dips 4x12; and incline pushups 4x12. Now was time for bicep work. First was a superset of incline DB curls 4x10,12,12,8 (30,30,30,35) and DB hammer curls 4x12,12,10,10 (25,30,30,30). Last for biceps was high pulley cable curls 4x12,11,9,8 (60,65,70,70). Next was HIIT cardio on the stair climber for 25 mins. For the slow was level 11. For the fast it was 19(5), 20 (8). Last was a tri-set to complete abs: hanging leg raises 4x15, cable side bends 4x15 (37.5), and cable crunches 4x15 (57.5). Afterwards I went home and ate 2 turkey bacon, eggs and cheeseburgers. Horizontal back day tomorrow

[Jdot5]

Woke up this morning at 315 and downed a preworkout with 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 horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 355 for 8 reps. Second set was 365 for 8 reps. Third set was 375 for 5 reps. Fourth set was 385 for 5 reps. Should be able to increase numbers next deadlift session. Next was suppose to be BB rows but the lower back was so nuked from deadlifts, that I did machine rows for 4x12,10,8,8 (140,145,150,155). Unfortunately, I didnt feel much from these either. Next was hammer strength rows but I changed up things and did 1 arm at a time, 4x12,12,12,10 (220,230,240,250). High rows were next for 4x12,12,10,10 (130,130,140,140). Last was low rows for 4x12,12,10,10 (130,135,140,140). Afterwards was sprints on the treadmill for 20 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (3), 11 (3), 11.5 (2), and 12 (2). Afterwards, I stretched and foam rolled before heading home and eating pasta and eggs. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 310 and downed some preworkout and 1/2 scoop of waxybolic. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x12,11,9,8 (120,125,130,135). Next was a superset of smith machine upright rows 4x12,12,10,10 (95,100,105,105) and standing DB lat raises 4x12,12,15,15 (25). Alternate DB military press was next for 4x12,12,10,9 (45,50,50,55). Last for shoulders was reverse pec deck for 7x12,12,11,10,10,10,10 (185,185,190,190,190,195,195). Now was time for tricep work. First was close grip bench for 4x12,10,10,8 (165,175,175,185). Next was straight bar pushdowns for 4x12,12,10,10 (60,60,65,65). Last was overhead rope extensions for 4x12,12,10,10 (100,100,105,105). I then did HIIT stairs for 25 mins: slow portion was level 11, fast portion was level 19 (4) and level 20 (9). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Cardio and abs tomorrow highlight active rest day

[Jdot5]

Woke up this morning at 5 (got to sleep in) and did the Chris Jones bodyweight ab routine: lying leg raises, superman raises, v-ups, double crunch, elbow to opposite knee, side plank holds. I then threw on a hoodie and sweatpants then did a 40 mins on the treadmill. Broke a heavy sweat. I then ate eggs, sausage, turkey bacon, spinach, and 2 pieces of toast. Leg day on deck tomorrow (throwing in some power cleans or hang cleans)

[Jdot5]

Woke up this morning at 300am and downed a RTD C4 Ultimate with 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. When i last did squats 2 weeks ago, I hurt my lower back on the last rep of my first set so that was certainly on my mind throughout my 4 warmup sets. First set was 275 for 8 reps. Second set was 280 for 7 reps. Third set was 285 for 5 reps. Fourth set was 290 for 3 reps. Im glad to be doing squats again but definitely need to work on my endurance, gassing out too quickly after the first 2 sets. Next was power cleans. It had been atleast a year since I had done any type of cleans and 2 years since i done strict power cleans. I did a warm up set then it was time to go live. First set was 155 for 5 reps. Second and third set was 165 for 5 reps. Fourth and final set was 175 for 5 reps. Glad to be back doing these, my goal is to be at 225lbs by the start of football season. A super set followed of leg extensions 4x12,10,10,8 (130,135,135,140) and lying leg curls 4x12,10,10,8 (125,130,130,135). Another super set followed is glute ham raises and TR-X squats for 4x15 each. Next was treadmill sprints for 22 mins. For the walking portion I did 4.0. For the sprint portion, I did 10.5 (3), 11 (3), 11.5 (3), and 12 (2). Afterwards, was some quick ab work with knee tucks 4x15 and kettlebell side bends for 4x15 (50,50,55,55). Afterwards, I stretched before heading home and eating eggs, spinach, and potatoes. V-taper followed by cycle class tomorrow.

[Jdot5]

Woke up this at 545, took 2 plasmajet pills, drank a C4 Ultimate RTD and 1/2 scoop of WaxyBolic. Shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x12,12,10,8 (200,200,205,205) and cable rear delt raises 4x15,15,12,10 (30,30,35,35). Next was hammer strength reverse grip pulldowns 4x12,12,10,10 (180,180,190,190) and seated DB military press 4x12,10,8,7 (70,70,75,75). Smith machine military press 4x12,10,7,7 (155,155,160,160) and pull-ups 4x7,6,5,5. Next was 1-arm pulldowns 4x15,15,12,12,(120,120,140,140) and Ath-Lean raises 4x15,15,12,12 (17.5,17.5,20,20). Last was DB shrugs 4x12,12,10,10 (95,95,100,100) and 1-arm cable lat raises 4x15,15,13,12, (25,25,30,30). Afterwards, I went home and downed 10oz of Dymatize RTD then went to my wife’s cycle class for an hour. Afterwards was 3 McDonalds sausage burritos. Now time to rest up until Monday..... BUT cheat meal tonight!!!!

[Jdot5]

Woke up at 307 and downed 1.75 scoops and 1/2 scoop of waxybolic. 10 mins later, I was out out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,10,8,7 (85,90,90,90). Next was BB Bench press for 4x8,7,5,4 (210,210,220,220). Next was high cable crossovers for 3x15,12,12 (23,27,27) followed by low cable crossover 3x15,12,12 (23,27,27). Machine pec deck 4x13,10,12,10 (245,245,250,250) and incline pushups (feet elevated) 4x12. Now was time for bicep work. First was biceps was high pulley cable curls 4x12,12,10,10 (65,65,70,70). Last for biceps was alternating sets (did incline dbs, rested 1 min then did hammer curls) of incline DB curls 4x12,12,9,8 (30,30,35,35) and DB hammer curls 4x12,12,10,10 (30,30,35,35). Next was HIIT cardio on the stair climber for 25 mins. For the slow was level 11. For the fast it was 19(3), 20 (10). Then came an ab circuit: hanging knee raises 4x12, med ball russian twist 4x15 (30), and KB crunches 4x15 (40,40,45,45). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, 2 pieces of toast, and 8oz of orange juice. Horizontal back day tomorrow.

[Jdot5]

Woke up this morning at 300 am and ate a banana. 15 mins later, I downed 2 scoops of C4 Ripped and I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 365 for 8 reps. Second set was 375 for 8 reps. Third set was 385 for 6 reps. Fourth set was 395 for 5 reps. Pleased with today's session despite my hamstrings being tight. Next was reverse grip BB rows for 4x12,10,9,8 (175,185,185,195). Next was hammer strength rows but I changed up things and did 1 arm at a time, 4x12,12,10,10 (240,250,260,260). A superset of High rows (with a parallel grip bar) 4x12 (100,120,130,140). and low rows for 4x12,12,10,10 (135,140,145,145). Last was DB shrugs for 4x10 (95). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (3), 11 (3), 11.5 (3), and 12 (3). i then did hanging oblique raises for 4x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, 2 pieces of toast, 2 eggo french toast, and spinach. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 305 and ate an apple. 15 mins later, I downed 1.5 scoops of C4 Ripped. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x11,10,8,7 (125,130,135,140). Next was a superset of smith machine upright rows 4x12,12,10,10 (100,105,110,110) and standing DB lat raises 4x15,15,10,10 (20,20,25,25). Alternate DB military press was next for 4x12,10,10,8 (50,55,55,60). Last for shoulders was reverse pec deck for 7x15,13,13,12,11,10,10 (180,180,180,185,185,190,190). Now was time for tricep work. First was straight bar pushdowns for 4x15,13,11,10 (60,65,70,70). Next was weighted dips for 4x12,10,8,8 (25,25,30,30). Last was close grip bench for 4x12,10,10,8 (165,175,175,185). I then did HIIT stairs for 25 mins: slow portion was level 11 for 12 mins and level 12 for 13mins, fast portion was level 19 (3) and level 20 (10). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Cardio and abs tomorrow highlight active rest day

[Jdot5]

WOke up this morning at 525, threw on a hoodie and sweatpants, and did a brisk 40 mins incline walk, Still broke a good sweat. Leg day on deck tomorrow (including squats and power cleans)

[Jdot5]

Woke up this morning at 300am and ate an apple. 15 mins later, I downed 2 scoops of C4 ripped before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warmup sets then it was time to go live. First set was 280 for 8 reps. Second set was 285 for 6 reps. Third set was 290 for 5 reps. Fourth set was 295 for 3 reps. Next was power cleans. I did a warm up set then it was time to go live. First set was 155 for 5 reps. Second was 165 for 5 reps. Third set was 175 for 5 reps. Last set was 185 for 5 reps. A super set followed of leg extensions 4x12,12,10,9 (135,135,140,140) and lying leg curls 4x12,12,10,9 (130,130,135,135). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (90). Next was treadmill sprints for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (3), 11 (3), 11.5 (3), and 12 (3). Afterwards, I stretched before heading home and eating eggs, spinach, and potatoes. V-taper day tomorrow

[Jdot5]

Woke up this at 610 and ate an apple. At 635 I downed a scoop of C4 ripped then shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x12,10,10,8 (190,200,200,200) and cable rear delt raises 4x15,15,12,12 (30,30,35,35). Next was reverse grip pulldowns 4x12,12,10,10 (180,180,185,185) and seated Arnold press 4x12,12,9,8 (55,55,60,60). Smith machine military press 4x10,8,8,6 (155,155,155,160) and pull-ups 4x7,7,5,5. Next was 1-arm pulldowns 4x15,15,12,10 (120,120,140,160) and Ath-Lean raises 4x13,12,10,10 (20,20,25,25). Last was cable upright rows 4x12,12,10,10 (72.5,72.5,77.5,77.5) and 1-arm cable lat raises 4x15,15,12,12, (17.5,17.5,22.5,22.5). Afterwards was stairclimber for 25 mins. The slow portion was level 12. The sprint portion was 19(3) and 20 (10). Afterwards I came home and ate eggs, turkey bacon, and pancakes. Now time to rest up until Monday..... BUT cheat meal tonight!!!!

[Jdot5]

Woke up this morning at 305am and ate an apple. 15 mins later, I downed 1.5 scoops of C4 ripped before heading to the gym. . Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x11,10,6,6 (90,90,95,95). Next was BB Bench press for 4x7,6,5,5 (215,215,220,220). To complete chest I did crossover machine. First was low cable crossovers for 4x15,15,12,12 (23,23,27,27) followed by medium cable crossover 4x15,15,12,12 (23,23,27,27) followed by high cable crossover 4x15,15,12,12 (23,23,27,27). Now was time for bicep work. First was biceps was high pulley cable curls 4x12,11,10,8 (65,70,70,78). Next was incline DB curls 4x12,12,10,10 (30,30,35,35). Last was DB hammer curls 4x12,12,12,10 (30,35,35,40). Next was HIIT cardio on the stair climber for 25 mins. For the slow was level 12. For the fast it was 19(3), 20 (10). Then came an ab superset for 4x15: smith machine hip thrusters (335,335,355,355) and standing cable side bends 4x15 (40,40,45,45). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, 2 pieces of toast, and a hotdog bun. Horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 am and ate an apple. 15 mins later, I downed 2 scoops of C4 Ripped and I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 375 for 8 reps. Second set was 385 for 8 reps. Third set was 395 for 5 reps. Fourth set was 405 for 5 reps. I then did 5x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 4x10,10,8,8 (185,185,195,195). Next was 1-arm hammer strength rows for 4x12,12,10,10 (250,260,270,270). I then did a superset of low rows for 4x12,12,10,10 (140,145,150,150) and TR-X rows 4x12,15,15,15. Last was straight arm pulldowns for 4x15,15,12,10 (60,65,70,75). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (2), 11 (3), 11.5 (3), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, potatoes, and spinach. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 305 and ate an apple. 15 mins later, I downed 1.5 scoops of C4 Ripped. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x12,10,9,7 (125,130,135,140). Next was a superset of smith machine upright rows 4x12,12,10,10 (105,110,115,115) and standing DB lat raises 4x15,15,10,10 (20,20,25,25). Alternate DB military press was next for 4x12,12,8,8 (55,55,60,60). Last for shoulders was reverse pec deck for 7x15,13,12,12,11,11,10 (180,180,185,185,190,190,190). Now was time for tricep work. First was straight bar pushdowns for 4x15,15,13,12 (60,60,65,65). Next was weighted dips for 4x12,10,8,8 (25,25,30,30). Last was close grip bench for 4x11,9,7,6 (175,175,185,185). I then did HIIT stairs for 25 mins: slow portion was level 12 and fast portion was level 19 (3) and level 20 (10). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Fasted cardio for active rest day tomorrow

[Jdot5]

Woke up this morning, threw on a hoodie and sweats, and did a 40 min incline walk on the treadmill. Ended up breaking a really good sweat. Leg day on deck tomorrow with squats and power cleans

[Jdot5]

Woke up this morning at 300am and ate an apple. 15 mins later, I downed 2 scoops of C4 ripped before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warmup sets then it was time to go live. First set was 285 for 8 reps. Second set was 290 for 6 reps. Third set was 295 for 5 reps. Fourth set was 300 for 3 reps. Next was power cleans. I did a warm up set then it was time to go live. First set was 165 for 5 reps. Second was 175 for 5 reps. Third set was 185 for 5 reps. Last set was 200 for 5 reps. A super set followed of leg extensions 4x12,10,10,8 (135,140,140,145) and lying leg curls 4x12,10,10,8 (130,135,135,140). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (100). Next was treadmill sprints for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (2), 11 (3), 11.5 (3), and 12 (4). Afterwards, I stretched before heading home and eating eggs, spinach, and croissants. V-taper day tomorrow

[Jdot5]

Woke up this at 545 and ate an apple. At 605 I downed 1.5 scoops of C4 ripped then shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was body weight pull-ups for 3x7,6,5. Next was a superset of neutral grip pulldowns 4x12,12,10,10 (190,190,195,195) and cable rear delt raises 4x15,15,15,12 (30,30,30,35). Next was reverse grip pulldowns 4x12,10,9,8 (180,185,185,190) and seated Arnold press 4x12,9,8,8 (55,60,60,60). Hammer strength military press 4x12,12,9,8 (155,155,155,160) and wide grip pulldowns 4x12,12,9,8 (160,160,165,165). Next was 1-arm pulldowns 4x15,13,12,10 (120,140,140,160) and Ath-Lean raises 4x15,15,12,12, (20). Last was lying cable upright rows 4x15,15,13,12 (125,130,135,135) and 1-arm cable lat raises 4x15,15,12,12, (25,30,35,35). Afterwards I went home, downed 10oz of Dymatize RTD before heading for my wife cycle class for an hour. Afterwards I came home and ate eggs, turkey bacon, 2 pieces of toast and a little bit of potatoes. Now time to rest up until Monday..... BUT cheat meal tonight!!!!

[Jdot5]

Woke up this morning at 305am and ate a banana. 10 mins later, I downed 1.5 scoops of C4 ripped before heading to the gym. . Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,10,6,6 (90,90,95,95). Next was BB Bench press for 4x8,7,6,5 (215,215,220,225). To complete chest I did a tri-set at the crossover machine: low cable crossovers for 4x15,15,12,12 (23,23,27,27), medium cable crossover 4x15,15,12,12 (23,23,27,27), high cable crossover 4x15,15,12,12 (23,23,27,27). Now was time for bicep work. First was biceps was high pulley cable curls 4x12,12,10,10 (70,70,75,75). Next was incline DB curls 4x12,10,10,9 (30,35,35,35). Last was DB hammer curls 4x12,12,10,10 (35,35,40,40). Next was HIIT cardio on the stair climber for 24 mins. For the slow was level 12 and level 13. For the fast it was 19(2), 20 (10). Then came an ab superset for 4x15: cable oblique twist (25,30,30,35) and hanging leg raises 4x12. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 am and ate a banana. 10 mins later, I downed 2 scoops of C4 Ripped and I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 385 for 8 reps. Second set was 395 for 5 reps. Third set was 405 for 4 reps. Fourth set was 405 for 3 reps. Will stick with the same weights for next week but reps will certainly be increasing. I then did 5x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 4x12,11,9,8 (185,185,195,195). Next was 1-arm hammer strength rows for 4x12,12,11,10 (260,260,270,270). I then did a superset of low rows for 4x15,15,12,10 (140,140,145,150) and TR-X rows 4x15. Last was straight arm pulldowns for 4x15,13,13,10 (65,70,70,75). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (1), 11 (3), 11.5 (4), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and a cup of oatmeal. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 and ate a banana. 10 mins later, I downed 1.5 scoops of C4 Ripped. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x11,9,8,7 (130,135,135,140). Next was a superset of smith machine upright rows 4x15,13,12,12 (105,110,115,115) and standing DB lat raises 4x15,12,12,12 (20,25,25,25). Alternate DB military press was next for 4x12,10,9,7 (55,60,60,65). Last for shoulders was a super set for rear delts: reverse pec deck for 4x15,12,12,10 (180,185,185,190) and behind back rear delt raises 4x15 (30). Now was time for tricep work. First was straight bar pushdowns for 4x15,12,12,10 (60,65,65,70). Since the weighted dip belt was missing, I complete triceps with a superset of close grip bench for 4x12,11,8,7, (175,175,185,185). I then did HIIT stairs for 25 mins.Slow portion was level 12 and level 13. The fast portion was level 19 (2) and level 20 (11). Afterwards, I did an ab circuit: hanging knee raises 3x20,20,15; kettlebell russian twist 3x15,15,12 (30); and hanging knee raises 3x12,12,10. I then stretched before heading home and eating eggs, turkey bacon, spinach, and 4 pieces of toast. Fasted cardio for active rest day tomorrow

[Jdot5]

Slept in til 510, threw on a hoodie and sweats, then knocked out a 40:10 min incline walk on the treadmill. Broke a solid sweat on it. Legs on deck tomorrow (may do multiple sets in the 200s for power cleans)

[Jdot5]

Woke up this morning at 300am and ate a banana. 15 mins later, I downed 2 scoops of C4 ripped before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warmup sets then it was time to go live. First set was 290 for 7 reps. Second set was 295 for 4 reps. Third set was 295 for 3 reps. Fourth set was 290 for 2 reps. A crap show of a session but ill get it fixed by next week. Next was power cleans. I did a warm up set then it was time to go live. First set was 185 for 5 reps. Second was 195 for 5 reps. Third set was 205 for 4 reps. Last set was 205 for 4 reps. I had to skip leg extensions because it was irritating my knee but i did do lying leg curls 4x12,10,9,8 (130,135,135,140). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was bodyweight lunges for 3x12 (legs werent stable enough to add weight). Next was suppose to be treadmill sprints but my legs were too tight for that or stairclimber. I even tried to then do ab work but it wasnt happening. I just foam rolled and stretched before heading home and eating eggs, spinach, and potatoes. Will do an incline walk tonight after work then V-taper day tomorrow

[Jdot5]

Woke up this at 530 and downed 1.5 scoops of C4 ripped then shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was body weight pull-ups for 4x10,6,6,5. Next was a superset of neutral grip pulldowns 4x12,10,9,7 (190,195,195,200) and cable rear delt raises 4x15,15,12,12 (30,30,35,35). Next was reverse grip pulldowns 4x11,10,9,8 (185,185,190,190) and seated Arnold press 4x12,10,8,6 (55,60,60,65). Hammer strength military press 4x12,12,10,9 (150,155,155,160) and wide grip pulldowns 4x12,12,10,9, (160,160,165,165). Last was DB shrugs 4x12,12,10,9 (95,95,100,100) and 1-arm cable lat raises 4x15,15,12,12, (30,30,35,35). Afterwards was sprints on the treadmill since yesterday’s session was missed. For the walk portion was 4.0. For the sprint portion was 10.5 (1), 11 (3), 11.5 (4), and 12 (4). Afterwards, I went home and ate eggs, turkey bacon, spinach, 2 pieces of toast, and 8oz of orange juice. Now time to rest up until Monday.

[Jdot5]

Woke up this morning at 300am and ate a banana. 10 mins later, I downed 1.5 scoops of Scivations Quake before heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,10,6,6 (90,90,95,95). Next was BB Bench press for 4x8,6,6,5 (215,220,220,225). To complete chest I did a tri-set at the crossover machine: low cable crossovers for 4x15,13,12,12 (23,27,27,27), medium cable crossover 4x15,13,12,12 (23,27,27,27), high cable crossover 4x15,13,12,12 (23,27,27,27). Now was time for bicep work. First was biceps was high pulley cable curls 4x15,12,10,10 (65,70,75,75). Next was incline DB curls 4x12,10,10,7 (35,35,35,40). Last was DB hammer curls 4x12,10,10,8 (35,40,40,45). Next was HIIT cardio on the stair climber for 25 mins. For the slow was level level 13. For the fast it was 19(2), 20 (11). Then came an ab tri-set: Hanging oblique raises 4x20,20,15,15; Kettlebell side bends 4x15 (55); and hanging knee raises 4x12,12,10,8. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 am and downed 2 scoops of Scivation Quake and I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 385 for 8 reps. Second set was 395 for 5 reps. Third set was 405 for 5 reps. I wanted to do a 4th set but the energy and will power wasnt there so I just terminated the set rather than risk an injury. I then did 5x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 4x12,8,8,8 (185,195,195,195). Next was 1-arm hammer strength rows for 4x12,12,10,10 (270,270,280,280). I then did a superset of low rows for 4x15,12,12,10 (140,145,145,150) and TR-X rows 4x15. Last was straight arm pulldowns for 4x15,15,11,10 (70,70,75,75). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 10.5 (1), 11 (3), 11.5 (4), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 and ate a banana. 10 mins later, I downed 1.5 scoops of Scivation Quake. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x12,9,7,5 (130,135,135,140). Hit a bit of a plateau in military press. Next was a superset of smith machine upright rows 4x13,13,11,10 (105,110,115,115) and standing DB lat raises 4x15,15,12,12 (20,20,25,25). Alternate DB military press was next for 4x12,10,10,7 (60,60,60,65). Next was reverse pec deck for 4x15,12,12,10 (185,190,190,195). Last was behind back rear delt raises 4x15,15,12,12 (35). Now was time for tricep work. First was straight bar pushdowns for 4x15,12,12,10 (65,70,70,75). Next was weighted dips for 4x12,8,8,8 (25,30,30,30). Last was close grip incline bench for 4x10,10,6,6 (155,155,165,165). I then did HIIT stairs for 24 mins. Slow portion was level 13. The fast portion was level 19 (2) and level 20 (11). Afterwards, I did an ab superset for 4x15, smith machine hip thrusters (355) and russian twist (35). I then stretched before heading home and eating eggs and 1 cup oatmeal. Fasted cardio for active rest day tomorrow

[Jdot5]

Woke up this morning at 515 and took 3 pills of Controlled Labs Red Light, threw a hoodie and sweat pants, and did a 40 min incline walk. Was able to break a solid sweat. Leg day on deck tomorrow. Eager to see how power cleans go