The Machine's ongoing Physique quest

[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 245 for 3 reps. Second set was 260 for 3 reps. Third set was 275 for 3 quick reps. Next was hammer strength incline press for 4x10,9,7,6 (210,210,220,220). Next was decline DB bench press for 4x10,7,7,7 (90,95,95,95). High cable crossovers were next for 3x15,12,11 (50,55,55) followed by low cable crossover for 3x15,12,11 (50,55,55). Last for chest was pec deck for 4x15,12,11,10 (225,230,230,235). Now was time for biceps. First was DB hammercurls for 4x13,12,10,10 (45,45,50,50). Last for biceps was high pulley cable curls for 4x15,15,12,10 (50,55,60,65). I then did some quick trap work, DB shrugs for 4x10,10,10,7 (100,100,100,110). I then stretched and foam rolled before heading home and eating pancake, hawaiian roll, eggs, and turkey bacon. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 320 and downed some nitraflex, 1/2 scoop of waxybolix. 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 leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 300lbs for 3 reps. Second set was 320lbs for 3 reps. Third set I did 340lbs but only did 2 reps. Next was front squats for 4x8,7,6,6 (185,185,190,190). RDLs were next for 4x10,8,8,6 (240,245,245,250). Lying leg curls were next for 4x13,12,11,10 (120,125,125,130). Last was leg extensions for 4x15,13,11,10 (125,130,135,140). Afterwards was ab work for 3 rounds: cable side bends x15 (40), weighted crunches x15 (25,35,35), and lying leg raises x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow

[Jdot5]

Woke up, threw on some sweats, and knocked out 30 min incline power walk on the treadmill. Broke a good sweat on it. Pump shoulder day on deck for tomorrow.

[Jdot5]

Woke up this morning at 330 and downed some preworkout 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 cable rear delt raises 4x20,20,20,15 (25,25,30,30) and face pulls 4x15 (60,60,65,65). 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 4x13,12,12,10 (125,125,125,130). Ath-Lean lat raises 4x20,20,15,15 (15,15,17.5,17.5) and smith machine military press 4x12,12,10,9 (125,130,135,140) was next. Last was smith machine shrugs for 4x15,15,12,10 (205,215,225,235). I then did a some ab work: lying leg raises 4x15 followed by cable wood choppers 4x15 (20,25,30,30). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 slices of toast. Back day on deck for tomorrow.

[Jdot5]

Woke up this morning around 610 and downed a RTD C4 Ultimate, 8DNA pills, 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 4 warm up sets before it was time to put in work. I knocked out 3 business like sets of 3 reps (390,425,445). Next up was reverse grip BB rows for 4x10,8,7,6 (220,220,225,225). Wide grip pulldowns were next for 4x12,10,8,8 (170,175,180,180). Hammer strength rows were next for 4x12,10,10,8 (270,280,280,290). Hammer strength underhanded pulldowns followed for 4x15,12,11,10 (150,160,160,170). Last was a superset of straight arm pulldowns 4x15,15,10,10 (75,75,80,80) and TR-X inverted rows 4x20. Afterwards, I went home and ate a protein pancake, eggs, and turkey bacon. Much needed rest day tomorrow before starting 531 week next week.

[FlightDistance]

Woke up this morning around 610 and downed a RTD C4 Ultimate, 8DNA pills, 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 4 warm up sets before it was time to put in work. I knocked out 3 business like sets of 3 reps (390,425,445). Next up was reverse grip BB rows for 4x10,8,7,6 (220,220,225,225). Wide grip pulldowns were next for 4x12,10,8,8 (170,175,180,180). Hammer strength rows were next for 4x12,10,10,8 (270,280,280,290). Hammer strength underhanded pulldowns followed for 4x15,12,11,10 (150,160,160,170). Last was a superset of straight arm pulldowns 4x15,15,10,10 (75,75,80,80) and TR-X inverted rows 4x20. Afterwards, I went home and ate a protein pancake, eggs, and turkey bacon. Much needed rest day tomorrow before starting 531 week next week.

I like the volume of this regimen those good deadlifts at the start will definitely pay good dividends in the long run building that density in your back. keep it up!

[Jdot5]

I like the volume of this regimen those good deadlifts at the start will definitely pay good dividends in the long run building that density in your back. keep it up!

Thanks bro

[Jdot5]

Woke up this morning at 330 and downed some powder burn, 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 day. It also was the start of 531 week. 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 170 for 3 reps. Third set was 190 for 1 rep. Fourth set was 205 for 1 rep to hit a PR. Next was seated DB military press for 5x12,10,10,7,6 (70,70,70,75,75). Next was seated and standing lat raises for 5x8 (25,30,30,30,30).Cable lat raises (w/ a dropset each set) was next for 4x8 (30/25,30/25,35/30,35/30). Smith machine military press followed for 3x8,8,5 (155,155,160). I then started tricep work with Tate press for 4x15,15,15,11 (35,35,40,45). I then did overhead rope extensions for 4x15,15,12,11 (95,100,105,110). Last was reverse pec deck for 5x15,13,13,11,10 (160,165,165,170,170) to complete todays session. I stretched before heading home and eating 2 pieces of toast, a roll, eggs, turkey bacon, and spinach. Chest and biceps tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of Animal Fury, 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 chest and bicep day. First up was bench press. I did 4 warm up sets then it was time to go live. First set was 230 for 5 reps. Second set was 260 for 3 reps. Third set was 290 for 1 rep. Fourth set was 300 for 1 rep. Fifth set I put 315 on the bar but came up just short. Next up was incline hammer strength press for 4x10,8,8,6 (210,220,220,230). DB decline bench was next for 4x10,8,7,6 (90,95,95,100). Low cable crossovers were next for 3x15,12,11 (50,55,55) followed by high cable crossovers for 3x15,10,10 (50,55,55). Last was pec deck for 4x13,12,10,10 (225,225,230,230). Now was time for biceps. First was DB hammercurls for 4x13,12,10,8 (45,45,50,50). Next was DB shrugs for 4x10,10,8,7 (100,100,110,110). Last was cable curls for 4x15,15,12,10 (115,120,125,130). I then stretched before heading home and eating 2 pieces of toast, 2 white house rolls, eggs, turkey bacon, and spinach. Leg day on deck for tomorrow.

[Jdot5]

Woke up this morning at 326 and ate some EAS preworkout gummies. 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 285 for 5 reps. Second set 320 for 3 reps. Third set was 360 for 1 rep. Form was kinda shaky and energy wasnt as good as i wanted do to the lower amount of caffeine so that was it for squats. Next was front squats for 4x8,6,4,3 (185,185,190,190). Didnt even bother doing RDLs because energy levels were trash. Lying leg curls were next for 4x12,12,10,10 (120,120,125,125). Leg extensions followed for 4x13,13,12,10 (130,130,135,140). Last was glute ham raises for 4x12,10,10,10. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and 4 rolls. Pump shoulder day tomorrow.

[Jdot5]

Woke up this morning and downed some pre workout 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 pump shoulder day. First up was a superset of cable rear delt raises 4x20,20,15,15 (25,30,30,30) and face pulls 4x15 (60,65,65,70). 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 4x15,15,12,10 (120,125,130,135). Ath-Lean lat raises 4x20 (15,15,15,15) and smith machine military press 4x12,12,10,10 (130,130,135,135) was next. Last was smith machine shrugs for 4x15,15,12,10 (215,225,235,245).Now was time for core work for 4 rounds: hanging leg raises x20; russian twist x15,12,12,12 (35), and weighted crunch x15 (35,45,45,45). Afterwards, I stretched and foam rolled before heading home and eating eggs, 4 rolls, turkey bacon, and spinach.

[Jdot5]

Woke up this morning, threw on some sweats, and did a 30min incline walk. Broke a solid sweat. Back day tomorrow........... ALL IN on a 500lb deadlift!

[Jdot5]

4/7:
Woke up around 557 and downed my last PPK and 8 DNA pills. 15 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 had did 3 warm up sets, in which my left rear delt was pretty exhausted so I wanted to play it by ear to see if I could even set a PR. First set was 370 for 5 reps. Second set was 420 for 3 reps. Third set was 470 for 1 rep. Fourth set I decided to go ALL IN and shoot for 500lbs. I was able to nail it for a new PR. Fifth set I attempted 515lbs but the bar was not budging. Next was reverse grip BB rows for 4x10,7,7,6 (220,225,225,230). Wide grip lat pulldown was next for 12,10,8,8 (175,175,180,180). Hammer strength rows were next for 4x10,10,9,8 (280,280,290,290). Reverse grip pulldowns for 4x15,10,10,8 (165,170,170,170). A superset completed todays session with straight arm pulldowns for 4x15,12,13,11 (75,75,75,80) and inverted row 4x20. Afterwards, I stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon.

[Jdot5]

Woke up this morning at 330 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 shoulders and triceps day.Today was the start of a much needed deload week. First up was standing BB military press. I did 3 warm up sets then it was time to go live. I did 3x5 (120,130,140). Next was seated DB military press for 5x12,10,10,7,6 (70,70,70,75,75). Next was seated and standing lat raises for 5x8 (25,30,30,30,30). Smith machine military press followed for 3x8,6,6 (155,160,160). Next reverse pec deck for 5x15,13,13,12,10 (165,170,170,175,180). Cable lat raises (w/ a dropset each set) was next for 4x8 (30/25,35/30,35/30,35/30) to complete shoulder work. I then started tricep work with Tate press for 4x15,15,15,10 (35,40,40,45). Last was did overhead rope extensions for 3x15,15,12 (100,105,110) to complete todays session. I stretched before heading home and eating 2 pieces of toast, some cornbread, eggs, turkey bacon, and spinach. Chest and biceps tomorrow.

[Jdot5]

Woke up this morning at 330 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 chest and biceps. First up was bench press for 3x5 (185,205,215). Next was incline hammer strength bench for 3x9,6,6 (220,230,230). Next was decline DB bench for 3x10,9,6 (95,95,100). Low cable cross over was next for 3x15,15,12 (50,50,55) followed by high cable crossover for 3x15,15,12 (50,50,55). Last for chest was pec deck for 3x15,12,10 (210,215,220). Now was time for bicep work. First was high pulley cable curls for 3x15,13,10 (55,60,65). Last was DB hammer curls for 3x12,10,10 (45,50,50). Now was time for some quick ab work. First was broomstick twist for 4x15 (115). Last was reverse crunch for 4x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, 2 pieces of toast, a roll, spinach, and turkey bacon. Leg day tomorrow.

[Jdot5]

Woke up 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 leg day. First up was squats. I did 3x5 (225,245,265) where i did a pause at the bottom of each rep to work on explosiveness. Next was front squats for 3x9,7,7 (185,190,190). Next was RDL for 3x10,8,6 (245,250,255). Leg extensions were next for 3x15,13,11 (130,135,140). Last was lying leg curls for 3x15,12,10 (120,125,130). Now was time for abs. First was a superset of standing cable side bends 4x15,15,12,12 (40,40,45,45) and hanging knee raises 4x12. Last was cable crunches (w/ a row handle) for 4x15 (110,120,130,140). 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, knocked out a 30 min incline walk on the treadmilll. Broke a solid sweat. Pump shoulder day tomorrow

[Jdot5]

Woke up this morning and ate some preworkout gummies n downed some non stim pre. 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 cable rear delt raises 4x20,20,20,15 (25,30,30,30) and face pulls 4x15 (65,65,70,70). Next was DB lat raises were I did 4 drop sets but increases the weight each set, 4x12 (20,20,25,30). Then I did 4 dropsets were I decreased weight each set 5x6,12,12,12,12 (35,30,25,20,20). Next was cable upright rows for 4x15,15,13,11 (125,130,135,140). Ath-Lean lat raises 4x20,20,16,15 (15,15,17.5,17.5) and smith machine military press 4x12,10,10,10 (130,135,135,140) was next. Last was smith machine shrugs for 4x15,15,10,10 (225,235,245,245). Afterwards was some oblique work. First was wipers for 4x15 (50). Last was cable wood choppers (w/ a rope) 4x15 (17.5,22.5,27.5,27.2). Afterwards, I stretched before heading home and eatings waffles, eggs, and turkey bacon. Back day followed by cycle class tomorrow

[Jdot5]

Woke up this morning at 6 and downed some preworkout. 15 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 2 warm up sets then it was grow time. I did did 3x5 (305,325,345). Next was reverse grip B.B. rows for 3x7,7,6 (225,225,230). Wide grip pulldowns were next for 3x12,8,8 (175,180,180). Hammer strength rows followed for 3x11,8,8 (280,290,290). Under hand pulldowns followed for 3x12,10,8 (165,170,175). A superset of Straight arm pulldowns 3x15,12,10 (75,80,85) and TR-X inverted rows 3x20 to complete the weights portion of today. I went home, downed some protein and some carbs, then did an hour of cycle class. Afterwards, was eggs, turkey bacon, and a bagel. Now time to chill before cut season start Monday.

[Jdot5]

Woke up at 320 and ate a whole grapefruit. 7 mins later, I downed a scoop of PreKaged then it was off to the gym. Upon arriving, I warmed up before heading to spark shoulders/traps day. First up was standing BB military press. I did 3x7,6,5 (145,155,155). Next was Seated DB military press for 5x12,10,10,6,6 (70,70,70,75,75). Seated lat raises were next for 4x8,8,6,6 (30,30,35,35). Smith machine military presses were next for 3x7,6,6 (160). Standing cable lat raises were next for 7x14,15,15,13,12,12,15 (30,25,25,25,25,25,25). Reverse pec deck was next for 7x15,15,13,12,12,12,12 (160). Trap bar shrugs were next for 3x8,8,6 (260,260,270). Last was smith machine shrugs for 7x8,8,8,7,6,6,6 (245,245,245,245,255,255,255). Afterwards, I stretched before heading home and eating eggs, potatoes, turkey bacon n spinach. Back day on deck for tomorrow

[Jdot5]

Woke up at 320 this morning and ate a whole grapefruit. 15 mins later, I downed a scoop of PreKaged and some DNA pills. I shortly left afterwards to head to the gym. Upon arriving, I warmed up before heading to spark horizontal back day as well as biceps. First up was deadlifts. I did 3 warm up sets before it was time to go live. First up was 350 for 8 reps. Second set was 375 for 8 reps. Third set was 400 for 5 reps. Fourth set was 425 for 5 reps. Next was bodyweight pull ups for 3x5. Reverse grip bent over rows followed for 4x8,7,6,5 (205,215,220,220). 1-Arm low rows were next for 4x10 (40,47,53,60). Last for back was hammer strength rows for 7x8,8,7,7,6,6,6 (280,280,280,280,290,290,290). Now was time for bicep work. First was ez bar curls for 4x8,8,8,6 (90,100,100,110). DB hammercurls were next for 3x8,8,6 (50,50,55). Last was machine preacher curls 7x8,8,7,6,6,6,5 (95,115,115,115,115,115,115). Afterwards, I came home, stretched, then ate banana pancakes, eggs, and turkey bacon. Chest and triceps tomorrow

[Jdot5]

Woke up at 320 and ate a grapefruit. 10 mins later, I downed a scoop of Prekaged and some DNA pills. Afterwards, it was off to the gym. Upon arriving, I warmed up before heading to spark chest and triceps day. First up was DB bench press for 4x8,8,8,5 (95,100,100,110). Next was chest dips (w/ a chain added) for 3x8. DB incline bench was next for 4x8,5,5,7 (90,95,95,90). Incline cable flys were next for 3x12,8,8 (50,55,55). Last for chest was smith machine incline bench press for 7x7,6,5,7,6,6,6 (205,185,185,165,165,165,165). Now was time for triceps. First was close grip bench for 4x8,8,6,5 (165,170,175,175). Next was overhead rope extensions 3x8 (120,125,130). Last was angled bar pushdowns for 7x8,8,8,8,6,6,5(65,80,80,80,85,85,85). Afterwards, I dashed home and then knocked out a 30min brisk walk on the treadmill. Broke a good sweat. Afterwards, I ate some eggs, spinach, and potatoes. Abs and cardio on deck for tomorrow morning.

[Jdot5]

Woke up this morning, downed a scoop of carnigen, then did some core work for 3 sets: lying leg raises x15, v-up crunches x15, double crunch x15, and side planks x30sec each side. THen i did 30 mins on the treadmill: 1 min slow walk (3.0), 1 min brisk (4.5), 1 min jog (6.5). Afterwards I stretched then ate eggs, 2 pieces of toast, turkey bacon, and spinach. Leg day on deck tomorrow

[Jdot5]

Woke up at 320 this morning and ate a banana. 10 mins later, I downed a scoop of PreKaged. Shortly afterwards, I was off 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 270 for 8 reps. Second set was 290 for 6 reps. Third set was 305 for 5 reps. Fourth set was 325 for 3 reps. Next was leg press for 4x8,8,8,6 (540,550,560,570). Front squats were next 3x8,6,5 (185,190,190). Straight leg deadlifts were next for 3x8,8,6 (195,205,215). Leg extensions were next for 7x8,8,8,8,7,6,6 (140,140,145,145,150,150,150). Seated leg curls were next for 4x8,8,8,6 (110,120,130,150). Lying leg curls were next for 7x8,8,7,7,6,6,6 (130,130,130,130,135,135,135). I finished of leg day with 2x15 (each leg) of bodyweight lunges. I stretched before heading home and eating banana pancakes, eggs, and turkey bacon. Shoulders and vertical back tomorrow

[Jdot5]

Woke up this morning at 6 and downed a scoop of PreKaged 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 shoulder and vertical back day. First up was rope face pulls for 4x15,15,15,12 (70,75,80,85). The rest of the workout was supersets. First was v-bar neutral grip pulldowns 4x12,12, 10,8 (165,170,175,170) and DB read delt fly 4x12,12,12,10 (15,17.5,17.5,20). Next was underhand pulldowns 4x12,10,10,8 (170,175,175,180) and Arnold press 4x12,10,8,8 (55,60,60,60). Next was smith Machine military press 4x12,10,9,8 (135,140,140,145) and wide grip pulldowns 4x8,10,9,8 (175,165,165,170). Parallel grip Machine military press 3x12,12,8 (80,90,100) and DB pullovers 3x12 (60,65,65). 1-arm pulldowns 4x12,10,10,10 (40,55,60,65) and ath lean lat raises 4x10,10,8,8 (20,20,25,25). I then went home and downed a bottle of Dymatize iso clear 100. I then did my wife cycle class for an hour. Afterwards, I did lying cable upright rows 4x10 (57.5, 65, 72.5, 72.5) and 1-arm cable lat raises for 4x10 (15,20,20,20). Afterwards, I went home and ate eggs, turkey bacon, and protein pancakes. Off day til Monday.

[Jdot5]

Woke up this morning at 315 and downed a scoop of PreKaged. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and triceps day. First was DB flat bench for 4x8,8,8,5 (100,100,100,110). Next was chest dips w/ 2 chains for 3x8,6,5 (25). Incline DB bench press was next for 4x8,8,5,5 (90,90,95,95). Incline cable fly followed for 3x10,7,7 (50,55,55). Last for chest was incline smith machine bench press for 7x8,8,8,6,6,6,5 (165,165,165,165,165,165,175). Now was time for tricep work. First was close grip bench for 4x8,8,6,6 (170,170,175,175). Next was overhead rope extensions for 3x8,6,8 (130,135,130). Last was angled bar pushdowns for 7x8,8,8,8,6,6,6 (80,80,80,80,85,85,85). Afterwards, I went home and did a 30 min incline walk on the treadmill which produced a solid sweat. Back and biceps tomorrow.

[Jdot5]

Woke up this morning at 310 and ate an apple. 10 mins later, I downed a scoop of PreKaged. Shortly afterwards, it was off to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First up was 355 for 8 reps. Second set was 380 for 8 reps. Third set was 405 for 7 reps. Fourth set was 430 for 5 reps. Next was bodyweight pull ups for 3x6,5,5. Next was smith machine bent over rows. First two sets was normal grip for 2x8 (185,205). Last two sets were reverse grip for 2x8,6 (205,215). 1-Arm low rows were next for 4x10 (50,60,70,80). Last for back was hammer strength rows for 7x8,8,8,6,6,5,5 (280,280,280,290,290,290,300). Now was time for bicep work. First was ez bar curls for 4x8,8,6,6 (100,100,110,110). DB hammercurls were next for 3x8,6,6 (50,55,55). Last was overhead high pulley cable curl for 7x8,8,8,7,6,6,5 (65,65,70,70,70,70,75). Afterwards, I stretched and foamed rolled before heading home and eating pancakes, eggs, and turkey bacon. Shoulders on deck tomorrow

[Jdot5]

Woke up at 320 and ate an apple. 10 mins later, I downed a scoop of PreKaged n some DNA pills then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,8,5,5 (75,75,80,80). Next was seated side lat raises (palms down) for 4x8 (17.5,17.5,20,20). Hammer strength military press was next for 4x8,8,6,6 (140,160,180,180). Cable lat raises were next for 7x15,15,13,12,12,12,10 (25,25,25,25,25,25,30). Reverse pec deck for 7x15,15,12,12,,10,10,10 (165). DB shrugs were next for 3x8 (110). Last was smith machine shrugs for 7x8,8,8,6,6,6,6 (245,245,245,255,255,255,255). Now was time for ab work. First was broom stick twist for 4x15 (110). Next was reverse crunches for 4x15. Last was weighted kettlebell crunches for 4x15 (40,40,50,50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and potatoes. Undecided on tomorrow, will see how my body feels tonight to see if I train legs tomorrow or do a cardio day

[Jdot5]

Woke up at 320 this morning and ate a banana. 10 mins later, I downed a scoop of PreKaged. Shortly afterwards, I was off 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 275 for 8 reps. Second set was 285 for 7 reps. Third set was 295 for 6 reps. Fourth set was 305 for 3 reps. I will monitor next week to see how squats go to see if I need readjust numbers (this week numbers was definitely by the quick turnaround after Tuesday Back day). Front squats were next 3x7,7,6 (190,190,195). Next was leg press for 4x8,8,6,6 (550,560,570,580). Straight leg deadlifts were next for 3x8,7,6 (205,215,225). Seated leg curls were next for 4x8,8,7,6 (130,140,150,155). Lying leg curls were next for 7x8,8,7,6,5,5,5 (130,130,135,135,135,135,135). TR-X Squats was next for 7x10. I finished of leg day with 2x15 (each leg) of bodyweight lunges. I stretched before heading home and ate a chick fil-a chicken biscuit, eggs, potatoes, bacon, and gravy. Cardio day tomorrow

[Jrich54338]

Very Nice Volume!!!