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  1. #331
    Registered User Filmbuff81's Avatar
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    Meso 4 week 1 rir 3

    Day 1 - LEGS 1 + SHOULDERS/ABS

    Monday, April 19, 2021 at 5:49 AM
    BW 212.8


    Seated Leg Curl (Machine)
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 35 lb × 15 [Warm-up]
    Set 3: 45 lb × 15 @ 7
    Set 4: 45 lb × 14 @ 7
    Set 5: 45 lb × 13 @ 7

    Squat (Smith Machine)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 135 lb × 8 [Warm-up]
    Set 3: 185 lb × 4 [Warm-up]
    Set 4: 205 lb × 11 @ 7
    Set 5: 205 lb × 10 @ 7
    Set 6: 205 lb × 9 @ 7

    Leg Extension (Machine)
    Set 1: 25 lb × 12 [Warm-up]
    Set 2: 35 lb × 19 @ 7
    Set 3: 35 lb × 18 @ 7
    Set 4: 35 lb × 16 @ 7

    Lunge - Chains/weighted Vest
    Set 1: 32 reps @ 7
    Set 2: 30 reps @ 7

    Lateral Raise (Cable)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 20 lb × 10 [Warm-up]
    Set 3: 35 lb × 12 @ 7
    Set 4: 35 lb × 12 @ 7
    Set 5: 35 lb × 10 @ 7

    Cable Crunch
    Set 1: 95 lb × 15 [Warm-up]
    Set 2: 145 lb × 15 @ 7
    Set 3: 145 lb × 12 @ 7

    Standing Calf Raise (Dumbbell)
    Set 1: 65 lb × 13 @ 7
    Set 2: 65 lb × 12 @ 7
    Set 3: 65 lb × 11 @ 7

    Solid first day back, I didn’t kill myself but I definitely felt this especially the extensions and lunges to finish my quads.
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  2. #332
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    M4w1 rir3

    UPPER 1
    Tuesday, April 20, 2021 at 6:02 AM

    BW 211-212

    Last weeks carb up has let me drop a lot of water weight this week. Down 3-4lbs.

    Incline Bench Press (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 155 lb × 12 @ 7
    Set 5: 155 lb × 10 @ 7

    CABLE FLY AND DIPS SUPERSET

    Low To High Cable Fly
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 35 lb × 20 @ 7
    Set 3: 35 lb × 19 @ 7
    Set 4: 35 lb × 17 @ 7

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +25 lb × 15 @ 7
    Set 3: +25 lb × 13 @ 7
    Set 4: BW x 12 reps @ 7

    This lit me up

    Pullover (Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 65 lb × 15 [Warm-up]
    Set 3: 75 lb × 15 @ 7
    Set 4: 75 lb × 15 @ 7.5
    Set 5: 75 lb × 14 @ 7

    Lat Pulldown (Single Arm)
    Set 1: 85 lb × 10 [Warm-up]
    Set 2: 110 lb × 14 @ 7
    Set 3: 110 lb × 12 @ 7
    Set 4: 110 lb × 10 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 15 @ 7
    Set 2: 25 lb × 14 @ 7
    Set 3: 25 lb × 13 @ 7
    the latest and greatest in training...or whatever.

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  3. #333
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    M4w1 - rir 3

    LEGS 2
    Wednesday, April 21, 2021 at 6:02 AM

    Bulgarian Split Squat
    Set 1: 0 lb × 15 [Warm-up]
    Set 2: 10 lb × 15 [Warm-up]
    Set 3: 35 lb × 10 [Warm-up]
    Set 4: 35 lb × 10 [Warm-up]
    Set 5: 55 lb × 10 @ 7
    Set 6: 55 lb × 10 @ 7
    Set 7: 55 lb × 10 @ 7.5

    Good Morning (Barbell)
    Set 1: 95 lb × 10 [Warm-up]
    Set 2: 115 lb × 6 [Warm-up]
    Set 3: 135 lb × 10 [Warm-up]
    Set 4: 155 lb × 9 @ 7
    Set 5: 155 lb × 8 @ 7
    Set 6: 155 lb × 7 @ 7

    Belt Squat
    Set 1: +45 lb × 15 [Warm-up]
    Set 2: +95 lb × 15 [Warm-up]
    Set 3: +115 lb × 15 @ 7
    Set 4: +115 lb × 14 @ 7

    Hanging Leg Raise
    Set 1: +10 lb × 12 @ 7
    Set 2: +10 lb × 11 @ 7
    Set 3: +10 lb × 10 @ 7

    Solid day. Lots of stimulus with a lot less systemic fatigue compared to previous cycles.
    the latest and greatest in training...or whatever.

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  4. #334
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    M4w1 rir 3

    UPPER 2
    Thursday, April 22, 2021 at 5:51 AM

    Chest Press (Machine)
    Set 1: 50 lb × 20 [Warm-up]
    Set 2: 110 lb × 10 [Warm-up]
    Set 3: 150 lb × 12 @ 7
    Set 4: 150 lb × 11 @ 7
    Set 5: 150 lb × 10 @ 7

    Cable Crossover
    Set 1: 40 lb × 10 [Warm-up]
    Set 2: 70 lb × 10 [Warm-up]
    Set 3: 110 lb × 15 @ 7

    Superset

    Cable Crossover
    Set 1: 110 lb × 15 @ 7
    Deficit Push-Ups
    Set 1: +30 lb × 13 @ 7

    Deficit Push-Ups
    Set 1: +30 lb × 12 @ 7

    T Bar Row
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 10 [Warm-up]
    Set 3: 75 lb × 5 [Warm-up]
    Set 4: 125 lb × 12 @ 7
    Set 5: 125 lb × 11 @ 7
    Set 6: 125 lb × 11 @ 7.5

    Reverse Fly (Cable)
    Set 1: 20 lb × 20 [Warm-up]
    Set 2: 40 lb × 15 @ 7
    Set 3: 40 lb × 15 @ 7.5
    Set 4: 40 lb × 14 @ 7

    Upright Row (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 55 lb × 15 @ 7
    Set 3: 55 lb × 15 @ 7.5
    Set 4: 55 lb × 14 @ 7

    Hammer Curl (Dumbbell)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 25 lb × 15 @ 7
    Set 3: 25 lb × 15 @ 7.5
    Set 4: 25 lb × 14 @ 7


    If the theme of this meso isn’t obvious it is that volume has been turned up to 11 with a focus on chest/shoulders and arms.
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  5. #335
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    M4w1 rir 3

    LEGS 3
    Friday, April 23, 2021 at 7:29 AM

    BFR Romanian Deadlift (Dumbbell)
    Set 1: 50 lb × 7 [Warm-up]
    Set 2: 50 lb × 7 [Warm-up]
    Set 3: 65 lb × 5 [Warm-up]
    Set 4: 100 lb × 7 @ 7
    Set 5: 100 lb × 7 @ 7

    These are the devil

    Lying Leg Curl
    Set 1: 25 lb × 20 @ 7
    Set 2: 25 lb × 18 @ 7
    Set 3: 25 lb × 16 @ 7

    Leg Press
    Set 1: 270 lb × 10 [Warm-up]
    Set 2: 360 lb × 7 [Warm-up]
    Set 3: 450 lb × 4 [Warm-up]
    Set 4: 540 lb × 2 [Warm-up]
    Set 5: 630 lb × 12 @ 7
    Set 6: 630 lb × 11 @ 7
    Set 7: 630 lb × 20 MYO REPS

    Calf Press on Leg Press
    Set 1: 270 lb × 15
    Set 2: 360 lb × 10
    Set 3: 450 lb × 1
    Set 4: 540 lb × 7
    Set 5: 540 lb × 20
    Set 6: 540 lb × 19
    Set 7: 540 lb × 16

    Face Pull (Cable)
    Set 1: 55 lb × 20 [Warm-up]
    Set 2: 95 lb × 15 @ 7
    Set 3: 95 lb × 14 @ 7
    Set 4: 75 lb × 14 @ 7 [Drop Set]

    Cable Crunch
    Set 1: 95 lb × 15
    Set 2: 145 lb × 16 @ 7
    Set 3: 145 lb × 15 @ 7
    Set 4: 145 lb × 13 @ 7
    Last edited by Filmbuff81; 04-23-2021 at 01:01 PM.
    the latest and greatest in training...or whatever.

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  6. #336
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    Volume is pretty insane haha. Are you still in a caloric deficit?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #337
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    Originally Posted by Anthony21 View Post
    Volume is pretty insane haha. Are you still in a caloric deficit?
    Sure am lol.

    Volume is high, but so far systemic fatigue is a lot lower.

    I don’t feel as drained right now; however, it’s week 1 and sets are increasing every week this meso so my tune may change in a week or 2.

    Using some intensity techniques and higher reps to try and push through the last bit of fat loss without killing me lol.

    Pretty sure regardless of where my weight ends after this meso we’re going to do an actual maintenance phase for a couple months to recomp for a while.
    the latest and greatest in training...or whatever.

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  8. #338
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    M4w1 rir 3 upper 3

    UPPER 3
    Saturday, April 24, 2021 at 12:59 PM

    Incline Row (Dumbbell)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 12 @ 7
    Set 3: 50 lb × 12 @ 7.5
    Set 4: 50 lb × 11 @ 7

    Triceps Extension (Cable)
    Set 1: 35 lb × 15 [Warm-up]
    Set 2: 55 lb × 15 [Warm-up]
    Set 3: 85 lb × 15 @ 7
    Set 4: 85 lb × 14 @ 7
    Set 5: 85 lb × 13 @ 7

    Seated Row (Cable)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 150 lb × 10 [Warm-up]
    Set 3: 175 lb × 6 [Warm-up]
    Set 4: 200 lb × 5 [Warm-up]
    Set 5: 210 lb × 15 @ 7
    Set 6: 210 lb × 15 @ 7.5
    Set 7: 210 lb × 14 @ 7
    Set 8: 210 lb × 13 @ 7

    Seated Lateral Raise (Dumbbell)
    Set 1: 10 lb × 15 @ 7
    Set 2: 10 lb × 15 @ 7.5
    Set 3: 10 lb × 13 @ 7

    Barbell Curl 21s
    Set 1: 45 lb × 21 [Warm-up]
    Set 2: 55 lb × 21 [Warm-up]
    Set 3: 65 lb × 21 @ 7
    Set 4: 65 lb × 21 @ 7.5
    Set 5: 65 lb × 21 @ 7.5

    BW 210-12

    Water weight is fluctuating and creating some off weigh ins.

    The weekly average is 212 down 3lbs from last week.
    Last edited by Filmbuff81; 04-24-2021 at 05:44 PM.
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  9. #339
    Work in Progress CW47's Avatar
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    Awesome job man! Love the consistency.
    Are you working within designated ranges for both reps and RPE?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #340
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    Originally Posted by CW47 View Post
    Awesome job man! Love the consistency.
    Are you working within designated ranges for both reps and RPE?
    Thanks!

    And yeah I’m utilizing Renaissance Periodization Volume progressions.

    The first 3 mesos we kept sets static and just reduced the RIR weekly and I’d either add some weight or reps to stay in the target RIR.

    Now it’s a combination of set/weight/rep/rir progression.

    So weeks 1/2 are RIR 3

    I play this a little more by ear.

    Week 1 I’ll do a strict 3 RIR. if I hit a set and it felt more like a 7.5 I’ll realistically drop a rep the following set.

    Week 2 - the last 3 mesos this has been 2-3 RIR.

    So for a set I’ll aim for a 3 RIR on set 1 and then let RPE climb to a 8RPE/2 RIR.

    So this may mean getting sets across or it may mean I hit a 7.5-8 on my first set and subsequent sets I’ll aim to only lose a rep or 2 per set.

    Week 3 RIR 2

    Week 4 RIR 1

    Week 5 - OVERREACHING/FAILURE Training

    This week all bets are off and if it means going outside my target rep range To hit failure then so be it.

    Every exercise I have a target rep range to allow for the leeway for progression too.

    So 7-12, 8-12,10-12,10-15,12-15,15-20 are all the ranges I’m using on the exercises.

    The only 2 exceptions are the 21s obviously and then the BFR RDL is 7 reps no matter what.

    It’s been nearly 6 months of pushing weights pretty hard and high(and in a deficit the whole time with a couple of breaks of smaller deficits) so this meso we’re trying to not kill me and searching for movements that are highly stimulating but not nearly neurally taxing.

    This week I’ve had doms every day so the changes definitely helped.

    I haven’t felt nearly as drained mentally or physically this week and I was super busy with work too.

    When I used to focus more on strength training, I always did better with volume accumulation and overreaching methods so I’ve found my gravitating back to something similar for hypertrophy has been really beneficial and I’ve obviously seen strength progression along the way without having to focus intently on it.
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    M4w2 legs 1 rir3

    Seated Leg Curl (Machine)
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 45 lb × 15 [Warm-up]
    Set 3: 75 lb × 15 @ 7
    Set 4: 75 lb × 15 @ 7.5
    Set 5: 75 lb × 14 @ 7

    Squat (Smith Machine)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 135 lb × 8 [Warm-up]
    Set 3: 185 lb × 4 [Warm-up]
    Set 4: 205 lb × 3 [Warm-up]
    Set 5: 225 lb × 12 @ 7
    Set 6: 225 lb × 11 @ 7
    Set 7: 225 lb × 9 @ 7

    Leg Extension (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 40 lb × 20 @ 7
    Set 3: 40 lb × 20 @ 7.5
    Set 4: 40 lb × 19 @ 7
    Set 5: 40 lb × 17 @ 7

    Lunge - Chains/weighted Vest
    Set 1: 40 reps @ 7
    Set 2: 39 reps @ 7

    Lateral Raise (Cable)
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 45 lb × 12 @ 7
    Set 3: 45 lb × 12 @ 7.5
    Set 4: 45 lb × 11 @ 7

    Cable Crunch
    Set 1: 95 lb × 15 [Warm-up]
    Set 2: 155 lb × 15 @ 7
    Set 3: 155 lb × 14 @ 7
    Set 4: 155 lb × 13 @ 7

    Standing Calf Raise (Dumbbell)
    Set 1: 65 lb × 14 @ 7
    Set 2: 65 lb × 13 @ 7
    Set 3: 65 lb × 12 @ 7

    Last weeks BW AVG 212.09 with a low of 210.4

    -3.09 from the previous weeks average
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    M4w2 rir 3 upper 1

    ncline Bench Press (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 165 lb × 12 @ 7
    Set 5: 165 lb × 12 @ 7.5
    Set 6: 165 lb × 10 @ 7.5

    SUPERSET
    Low To High Cable Fly
    Set 1: 40 lb × 15 [Warm-up]
    Set 2: 45 lb × 20 @ 7
    Set 3: 45 lb × 19 @ 7
    Set 4: 45 lb × 18 @ 7

    WITH

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +30 lb × 14 @ 7
    Set 3: +30 lb × 12 @ 7
    Set 4: 12 reps @ 7

    Chest Dip
    Set 1: 12 reps @ 7

    Pullover (Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 65 lb × 15 [Warm-up]
    Set 3: 85 lb × 15 @ 7
    Set 4: 85 lb × 15 @ 7.5
    Set 5: 85 lb × 14 @ 7

    Lat Pulldown (Single Arm)
    Set 1: 85 lb × 10 [Warm-up]
    Set 2: 120 lb × 14 @ 7
    Set 3: 120 lb × 13 @ 7
    Set 4: 120 lb × 12 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 30 lb × 15 @ 7
    Set 2: 30 lb × 15 @ 7.5
    Set 3: 30 lb × 13 @ 7

    Cooked
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    M4w2 legs 2 rir 3

    LEGS 2
    Wednesday, April 28, 2021 at 5:43 AM

    Bulgarian Split Squat
    Set 1: 0 lb × 15 [Warm-up]
    Set 2: 25 lb × 10 [Warm-up]
    Set 3: 35 lb × 10 [Warm-up]
    Set 4: 65 lb × 10 @ 7
    Set 5: 65 lb × 9 @ 7
    Set 6: 65 lb × 7 @ 7

    Good Morning (Barbell)
    Set 1: 95 lb × 10 [Warm-up]
    Set 2: 115 lb × 6 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 155 lb × 10 @ 7
    Set 5: 155 lb × 9 @ 7
    Set 6: 155 lb × 8 @ 7

    Belt Squat
    Set 1: +45 lb × 15 [Warm-up]
    Set 2: +95 lb × 6 [Warm-up]
    Set 3: +115 lb × 5 [Warm-up]
    Set 4: +135 lb × 15 [Warm-up]
    Set 5: +155 lb × 15 @ 7
    Set 6: +155 lb × 15 @ 7.5
    Set 7: +155 lb × 13 @ 7


    Hanging Leg Raise
    Set 1: 15 reps [Warm-up]
    Set 2: +10 lb × 13 @ 7
    Set 3: +10 lb × 12 @ 7
    Set 4: +10 lb × 10 @ 7
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    M4w2 rir 3

    UPPER 2
    Thursday, April 29, 2021 at 5:34 AM

    Chest Press (Machine)
    Set 1: 70 lb × 20 [Warm-up]
    Set 2: 110 lb × 10 [Warm-up]
    Set 3: 160 lb × 12 @ 7
    Set 4: 160 lb × 12 @ 7.5
    Set 5: 160 lb × 11 @ 7
    Set 6: 160 lb × 10 @ 7

    Cable Crossover
    Set 1: 35 lb × 10 [Warm-up]
    Set 2: 55 lb × 10 [Warm-up]
    Set 3: 65 lb × 15 @ 7
    Set 4: 65 lb × 14 @ 7

    Cable Crossover
    Set 1: 65 lb × 13 @ 7
    Superset
    Deficit Push-Ups
    Set 1: 20 reps @ 7.5

    Deficit Push-Ups
    Set 1: 15 reps @ 7.5
    Set 2: 12 reps @ 7.5

    T Bar Row
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 15 [Warm-up]
    Set 3: 75 lb × 5 [Warm-up]
    Set 4: 125 lb × 3 [Warm-up]
    Set 5: 135 lb × 12 @ 7
    Set 6: 135 lb × 11 @ 7
    Set 7: 135 lb × 10 @ 7

    Reverse Fly (Cable)
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 45 lb × 10 [Warm-up]
    Set 3: 50 lb × 15 @ 7
    Set 4: 50 lb × 15 @ 7.5
    Set 5: 50 lb × 14 @ 7

    Upright Row (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 65 lb × 15 @ 7
    Set 3: 65 lb × 15 @ 7.5
    Set 4: 65 lb × 14 @ 7.5

    Hammer Curl (Dumbbell)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 30 lb × 15 @ 7
    Set 3: 30 lb × 13 @ 7
    Set 4: 30 lb × 12 @ 7
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    M4w2 rir 3 legs 3

    LEGS 3
    Friday, April 30, 2021 at 6:34 AM

    Romanian Deadlift (Dumbbell)
    Set 1: 50 lb × 7 [Warm-up]
    Set 2: 50 lb × 7 [Warm-up]
    Set 3: 65 lb × 7 [Warm-up]
    Set 4: 100 lb × 7
    Set 5: 100 lb × 7
    Set 6: 100 lb × 7

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 21 @ 7
    Set 2: 25 lb × 19 @ 7
    Set 3: 25 lb × 17 @ 7
    Set 4: 25 lb × 15 @ 7

    Leg Press
    Set 1: 270 lb × 12 [Warm-up]
    Set 2: 360 lb × 10 [Warm-up]
    Set 3: 450 lb × 4 [Warm-up]
    Set 4: 540 lb × 2 [Warm-up]
    Set 5: 630 lb × 1 [Warm-up]
    Set 6: 650 lb × 12 @ 7
    Set 7: 650 lb × 11 @ 7
    Set 8: 650 lb × 10 @ 7
    Set 9: 650 lb × 20 MYO REPS

    Calf Press on Leg Press
    Set 1: 270 lb × 15 [Warm-up]
    Set 2: 360 lb × 10 [Warm-up]
    Set 3: 450 lb × 1 [Warm-up]
    Set 4: 540 lb × 7 [Warm-up]
    Set 5: 560 lb × 17 @ 7
    Set 6: 540 lb × 15 @ 7
    Set 7: 540 lb × 13 @ 7

    Face Pull (Cable)
    Set 1: 55 lb × 20 [Warm-up]
    Set 2: 105 lb × 15 @ 7
    Set 3: 105 lb × 14 @ 7
    Set 4: 95 lb × 14 @ 7 [Drop Set]

    Cable Crunch
    Set 1: 105 lb × 15 [Warm-up]
    Set 2: 175 lb × 15 @ 7
    Set 3: 175 lb × 14 @ 7
    Set 4: 175 lb × 13 @ 10
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    M4w2 rir 3 upper 3

    UPPER 3
    Saturday, May 1, 2021 at 7:34 AM

    Incline Row (Dumbbell)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 5 [Warm-up]
    Set 3: 50 lb × 12 @ 7
    Set 4: 50 lb × 12 @ 7.5
    Set 5: 50 lb × 12 @ 8
    Set 6: 50 lb × 10 @ 7

    Triceps Extension (Cable)
    Set 1: 55 lb × 20 [Warm-up]
    Set 2: 100 lb × 15 @ 7
    Set 3: 100 lb × 14 @ 7
    Set 4: 100 lb × 12 @ 7.5
    Set 5: 100 lb × 12 @ 7.5

    Seated Row (Cable)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 150 lb × 10 [Warm-up]
    Set 3: 175 lb × 8 [Warm-up]
    Set 4: 200 lb × 5 [Warm-up]
    Set 5: 225 lb × 15 @ 7
    Set 6: 225 lb × 15 @ 7.5
    Set 7: 225 lb × 13 @ 7
    Set 8: 225 lb × 12 @ 7.5

    Lateral Raise (Dumbbell)
    Set 1: 10 lb × 15 [Warm-up]
    Set 2: 15 lb × 15 @ 7
    Set 3: 15 lb × 15 @ 7.5
    Set 4: 15 lb × 14 @ 7.5

    Bicep Curl (Barbell)
    Set 1: 45 lb × 21 [Warm-up]
    Set 2: 55 lb × 21 [Warm-up]
    Set 3: 70 lb × 21 @ 7.5
    Set 4: 70 lb × 21 @ 7.5
    Set 5: 70 lb × 21 @ 8

    Another week in the books.

    Work has been nutty and training is good but rough.

    Lots and lots of doms.

    Avg weight this week is 211.60 -.49lbs from last week.

    Pretty sure I weigh less, but I’m sure calories will be dropped anyway to ensure progress continues.
    Last edited by Filmbuff81; 05-01-2021 at 08:49 PM.
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    M4w3 - rir 2 legs 1

    Day 1 - LEGS 1
    Monday, May 3, 2021 at 5:47 AM

    Seated Leg Curl (Machine)
    Set 1: 35 lb × 15 [Warm-up]
    Set 2: 55 lb × 15 [Warm-up]
    Set 3: 100 lb × 15 @ 8
    Set 4: 100 lb × 14 @ 8
    Set 5: 100 lb × 12 @ 8

    Squat (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 8 [Warm-up]
    Set 3: 185 lb × 4 [Warm-up]
    Set 4: 255 lb × 2 [Warm-up]
    Set 5: 255 lb × 12 @ 7.5
    Set 6: 255 lb × 12 @ 8
    Set 7: 255 lb × 11 @ 8
    Set 8: 255 lb × 10 @ 8

    Leg Extension (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 20 @ 8
    Set 3: 50 lb × 19 @ 8
    Set 4: 50 lb × 17 @ 8
    Set 5: 50 lb × 16 @ 8

    Lunge - Chains/weighted Vest
    Set 1: +10 lb × 34 @ 8
    Set 2: +10 lb × 30 @ 8

    Lateral Raise (Cable)
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 50 lb × 12 @ 8
    Set 3: 50 lb × 11 @ 8
    Set 4: 50 lb × 10 @ 8

    Cable Crunch
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 175 lb × 15 @ 7.5
    Set 3: 175 lb × 15 @ 8
    Set 4: 175 lb × 14 @ 8

    Standing Calf Raise (Dumbbell)
    Set 1: 65 lb × 15 @ 8
    Set 2: 65 lb × 15 @ 8.5
    Set 3: 65 lb × 15 @ 8.5


    Weigh in 210.6

    Avg - 210.6

    -.94 from previous weeks average of 211.54

    Obviously this will change up or down with more weigh ins but a positive trend after last week was only -.54lbs last week and I started the week .5lbs higher than the previous.

    So this sets me up for a decent week hopefully.

    Waist was 33.5 on yesterday’s measurements.

    Which was 3/4 of an inch less than the previous Sunday.

    So lots of good trends.

    As the end of the cut approaches I’ll probably start sharing more data.

    Navy body fat calculator puts me around 13% BF

    I’d say that’s accurate for my legs and upper torso and more like 15-18 for my lower back and abs.

    My extremities are getting very lean and the remaining gut is going to be the last to go.
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    M4w3 rir 2

    UPPER 1
    Tuesday, May 4, 2021 at 5:45 AM

    Incline Bench Press (Smith Machine)
    Set 1: 45 lb × 20 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 155 lb × 3 [Warm-up]
    Set 5: 185 lb × 12 @ 8
    Set 6: 185 lb × 11 @ 8
    Set 7: 185 lb × 9 @ 8
    Set 8: 185 lb × 8 @ 8

    Low To High Cable Fly
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 50 lb × 20 @ 8
    Set 3: 50 lb × 20 @ 8.5
    Set 4: 50 lb × 18 @ 8

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +30 lb × 15 @ 8
    Set 3: +30 lb × 12 @ 8
    Set 4: 14 reps @ 8

    Chest Dip
    Set 1: 13 reps @ 8

    Pullover (Machine)
    Set 1: 65 lb × 15 [Warm-up]
    Set 2: 90 lb × 15 @ 8
    Set 3: 90 lb × 14 @ 8
    Set 4: 90 lb × 13 @ 8.5
    Set 5: 90 lb × 12 @ 8.5

    Lat Pulldown (Single Arm)
    Set 1: 100 lb × 8 [Warm-up]
    Set 2: 135 lb × 14 @ 8
    Set 3: 135 lb × 13 @ 8
    Set 4: 135 lb × 12 @ 8.5

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 6 [Warm-up]
    Set 2: 35 lb × 15 @ 8
    Set 3: 35 lb × 15 @ 8.5
    Set 4: 35 lb × 13 @ 8
    Set 5: 35 lb × 12 @ 8.5

    Smith incline is coming along nicely.
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    LEGS 2
    Wednesday, May 5, 2021 at 5:38 AM

    Bulgarian Split Squat
    Set 1: 0 lb × 10 [Warm-up]
    Set 2: 35 lb × 10 [Warm-up]
    Set 3: 35 lb × 6 [Warm-up]
    Set 4: 65 lb × 11 @ 8
    Set 5: 65 lb × 11 @ 8.5
    Set 6: 65 lb × 10 @ 8
    Set 7: 65 lb × 9 @ 8

    Good Morning (Barbell)
    Set 1: 95 lb × 10 [Warm-up]
    Set 2: 135 lb × 6 [Warm-up]
    Set 3: 165 lb × 10 @ 8
    Set 4: 165 lb × 10 @ 8.5
    Set 5: 165 lb × 9 @ 8
    Set 6: 165 lb × 8 @ 8

    Belt Squat
    Set 1: +45 lb × 15 [Warm-up]
    Set 2: +95 lb × 6 [Warm-up]
    Set 3: +135 lb × 3 [Warm-up]
    Set 4: +185 lb × 15 @ 8
    Set 5: +185 lb × 15 @ 8.5
    Set 6: +185 lb × 14 @ 8
    Set 7: +185 lb × 13 @ 8

    Hanging Leg Raise
    Set 1: +10 lb × 15 @ 8
    Set 2: +10 lb × 14 @ 8
    Set 3: +10 lb × 12 @ 8

    Legs cooked and now a 13 hour work day awaits lol.
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