Shoulders & Legs
Back Squats - 45x15, 135x10, 225x6, 225x6, 275x3, 315x0 (got much lower than usual today, didn’t go heavy but felt real good)
Standing Military Press - 115x10, 135x6, 135x6, 155x3
Rear Delt Fly’s - 20x20, 20x20, 25x20
Hack Squat - 225x12, 405x10, 405x10, 585x6
Calves - 3 sets of 15 with x weight
Seated Military Press - 115x7, 115x7, 115x7
Leg Curls - 2 sets of 10 laying down with x weight & 2 sets of 10 seated with x weight
Surge
CHest and Tricepsss
Bench - 135x15, 205x8, 225x6, 245x5, 275x1, 135x20
Neck Press - 135x10, 165x8, 185x5
Decline Bench - 135x15, 185x6, 225x3
Overhead DB Tricep Push - 50x10, 75x6, 80x5
Tricep Cable Push Down - 3 sets of 7
Overhead Cable Tricep - 3 sets of 10
Cable Tricep Kick Backs - 3 sets of 10
Prognated Grip DB Flys - 30x10, 30x10, 30x10
(first time using prognated grip, felt really good)
Dip Machine - 2 sets of 10
Over Head Tri Machine - 3 sets of 10
Pec Deck Flys - 2 sets of 10
SURGEEE
[u]PECTORALS AND TRICEPS[/u]
FLAT BB: BARX20, 135X20, 225X10, 275X6, 315X5, 355X1
NECK PRESS/GUILLOTINES: 185X10, 225X8, 225X6
DECLINE CGB: 225X10, 275X8, 315X4, 225X10
OVERHEAD TRI MACHINE: SOME X SOME
DB SINGLE OVERHEAD TRICEP PRESS: 45X10, 50X10, 55X8
PRONATED INCLINE FLYS: 45X12, 50X10, 55X10
TRICEP EXT V-BAR: STACK X12, STACK X 12, STACK+ EXTRA PLATE X10
OVERHEAD TRICEP EXT: STACK X 10 BY 3
PEC DECK: 3 SETS X 10
No Surge, ordering more tomorrow 
didnt realize i was so low so super PWO shakes shall suffice for now.
all presses were done with thumbless grip
weighed out today at 247, no idea how or why will check again tomorrow.
[b]BACK AND BICEPS BITCH/[b]
DEFICIT DEADLIFT: 135X10, 225X5, 315X5, 405X5, 500X2, 530X1, 550XFAIL- should of had but couldnt finish. -_- deficits are feeling good, once the cycle is over pulls from the floor will be much more simple.
BB CURL: 95x10, 115x10, 135x8
BENT OVER ROW: 135x15, 185x15, 225x12
HAMMER CURLS: 55x12, 65x10, 75x10, 80x8
LAT PULLS: SOME X SOME
DB PREACHER CURL: 55x10, 65x10, 70x8
CABLE FRONT BI CURL: SOME X SOME
DONE SON ORDERING MORE SURGE TOMORROW SO STFU
BACK AND BICEPS
DEFICIT DEADLIFT: 135X7, 225X6, 315X3, 365X1, 405X1, 425XFAIL
BB CURL: 95x10, 115x6, 135x3
BENT OVER ROW: 135x12, 135x12, 185x10, 225x6
HAMMER CURLS: 50x10, 50x8, 60x6
DB PREACHER CURL: 55x10, 65x10, 70x8
Lat Pulldowns - 3 sets of 10 with x weight
CABLE FRONT BI CURL - 3 sets of 10 with x weight
SURGEEE
Took yesterday off
Legs and Shoulders
Front Squat - 135x10, 185x5, 185x3, 225x1
Standing Military Press - 135x6, 135x6, 135x6, 185x3
Calves - 3 sets of 15 single leg with x amount of weight
Hammer Strength Shoulders - 1plate x 10, 2 plates x 5, 2 plates x 10, 3 plates x 1, 2 plates x 10
Leg Press - 495x10, 675x10, 765x8, 855x3 (New PR)
Rear Delt Machine - 3 sets of 10 with x weight
SURGE
Chest and tri’s fridayyyy
Bench - 135x12, 210x5, 225x5, 245x5, 275x1, 300xfail
Incline DB Bench - 75x10, 85x5, 100x2
Tricep Push Down - somex12, somex10, somex8, whole stackx5
Tricep Cable Kickback - somex10
Prognated Grip Db Flys - 25x12, 30x10, 30x10
Pecdec Fly Machine - 3 sets of 10 with x weight
Tricep Macine - 3 sets of 10 with x weight
Surgeeee
monster leg sessions fellas! Kickin ass and takin names! How has the throwing been going?
Back & Biceps
Defecit Dead Lift - 135x6, 225x5, 315x5, 365x3, 405xfail
(felt shitty goin into it and was pissed bout 405 for 0 considering i got it twice last week)
Preacher Db Curl - 35x12, 40x10, 50x5
Hammer Strength Rows - 140x12, 180x10, 270x5
Seated Hammer Curls - 50x8, 50x8, 50x6
Lat Pull Downs - 4 sets of 10 with x weight
Standing Db Curls - 45x10, 45x10
Cable Rows - 4 sets of 10 with x weight
Pinwheel Curls - superset with 1 plate on each section
Kayak Rows - 3 sets of 10 with x weight
out of Surge so protein instead
Legs & Shoulders
Back Squat - 135x10, 225x5, 275x3, 315x2, 225x10, 225x10
Standing Military Press - 135x6, 135x6, 155x5, 185x3
Hack Squat - 405x10, 495x10, 585x5
Rear Delt Flys - 25x20, 25x20, 25x15
Hamstring Curls - 2 sets of 10 laying down with x weight & 2 sets of 10 seated with x weight
Arnold DB Press - 50x10, 60x6, 60x6
Calves on leg press - 315x15 single leg, 315x10 single leg, 315x10 single leg
Protein Shake
Chest & Tri’s
Bench - 45x10, 135x10, 185x5, 205x5, 225x5, 245x3, 275x1
Board Press - 315x3, 345x1
Bench Drop sets - 225x5, 225x5, 135x20
Neck Press - 135x10, 185x5, 185x5
Close Grip Decline - 135x20, 185x8, 225x5
Skull Crushers EZ Bar - 110x5, 130x3, 110x5
Prognated Grip DB Fly’s - 30x10, 30x10
Single Arm Overhead Tricep Push - 25x10, 30x8
Cable Fly’s - 40x10, 60x5, 70x3
Shrug Superset Burnout - 405x8, 315x10, 225x15, 135x20 (all one set)
Protein Shakee
^^Thats some nice board pressing. How many boards are you using?
Preciate it bro, It’s achillies board, i wanna say a three board cuz thats what it looks like but im not sure, he knows for sure and Im sure he’ll post soon
I put bench, board press & bench drop sets as 3 different things but when we board press we work up to it on bench and then board press our last 2/3 sets depending on how we feel & then do drop sets. We wanted to start boards a long time ago but we never had a third person, we finally found a 3rd guy to train with us so we’ll start board pressing more often.
Also we arn’t throwing any more because I e-mailed the coach and he said we missed tryouts so we have stopped throwing and are just focusing on getting big and strong so hopefully i can try out next year
[u] CHEST, TRICEPS, AND TRAPS… BITCH[/u]
BB FLAT: BARX20, 135X15, 225X10, 275X6, 315X4
INSERT BOARDS: 365X3, 385X1, 405X1
INCLINE BB: (WIDE AND TO THE NECK) 135X10, 185X10, 225X8,
DECLINE CGB: 225X10, 275X6, 315X4, 225X10
SKULL BASHERS: 115X10, 135X10, 155X8, 115X8
SINGLE ARM TRICEP OVERHEAD DB: 35X10, 45X10, 45X8
PRONATED GRIP DB FLYS: 45X10, 55X10, 55X10
CABLE CHEST ROWS: 50X10, 60X10, 70X10
SHRUG SUPERSET: 500X6, 405X8, 315X10, 225X6 STOPPED AND HAD TO LOWER THE RACK WAS TOO HIGH AND WAS ON TIPPY TOES WHOLE TIME -.-
NEW SET: 500X8, 405X10, 315X10, 225X12 DONE
PWOD+WHEY–> WILL BE TRYING OUT A NEW PWO FOR THIS NEXT MONTH. CANT SAY THE NAME SINCE ITS NOT Biotest -.-
**edit: Greg it is a 3-board press from elitefts. my problem is my lock out so any board smaller would not be beneficial since i never have a problem with the off the chest part of the movement, jimbo is the opposite and would probably get better use out of a 1 or 2 board.
Back & Biceps
Deadlift - 135x10, 225x10 (warm up for rack pulls)
Rack Pulls - 315x10, 405x8, 495x5, 545x2, 585x1
Barbell Curls - 95x10, 95x10, 115x5
Bent Over BB Rows - 135x12, 185x10, 185x8, 225x8
Hammer Curls - 45x10, 55x8, 60x8
Lat Pull Downs - 110x12, 110x12, 130x10, 140x10
Bicep Machine - 90x20, 110x10, 100x10
Hammer Strength Pull Down - 2platesx10, 2plates&25x8, 3platesx5
10min uphill walking on treadmill
Protein Shake
Legs & Shoulders
Front Squat - 45x12, 135x8, 135x8, 185x5, 185x5, 225xfail
Seated Military Press - 135x6, 135x6, 155x5
Leg Press - 495x10, 585x10, 675x8
Calves (single leg) - 315x10, 315x10, 315x10
Hammer Strength Shoulders - 1platex10 2platesx5, 2 platesx5, 2 platesx5
Hammy Curls - 2 sets of 10 seated & 2 sets of 12 laying down with x weight
Rear Delt Flys - 30x15, 30x15
Rear Delt Machine - 2 sets of 10 with x weight
been mad busy, will be posting more frequently this week. Will also vid a couple sessions. So get excited fuckers
[u]LEGS AND SHOULDERS SON [/u]
FRONT SQUAT: 135X10, 225X10, 315X5, 315X5
MILITARY PRESS: 135X10, 185X8, 225X5
LEG PRESS: 585X15, 765X15, 945X15, 1035X15, 1125X10
leg press has always been simple for me. I am tweaking my pulls as advised by someone on youtube lol. He said with my strong leg press i should be pulling more than i am and that i need to utilize my legs more in the initial explosion and first half of the pull. Hopefully it will work, he does have over an 800lb pull so ill listen to his advice
HS SHOULDERS: 1PP X 12, 2PPX 12, 3PP X 8, 3PP X 8
LEG EXT: 3 SETS OF 25 REPS
REAR DELT FLYS DB: 25X25 DROP PENDULUM 60X15, 30X20 DROP PENDULUM 70X12, 40X15 DROP PENDULUM 80X10
LYING HAMMY CURLS: 3 SETS OF 15 REPS
REAR DELT MACHINE: SOME X SOME
[i]
Pretty much completely out of supps. But ordering tomorrow my bulk starts this month. It will run up to Jan. maybe mid Jan and then a some what cut through Feb.
Will be running a decent amount of supps throughout this bulk PM me if you are interested being that i cant post supps not provided by Biotest. Some of them are Biotest though of course (Surge). Will be carb cycling my heavier dosages but my caloric intake will be pretty high. Aiming for around 4655 cals a day more of course on leg days 
and 367-490 g of protein a day. I will be throwing in cardio 3 days a week to counter the increase in calories.
Also we have 2 weeks left of this Deficit cycle. So are pretty excited to see my upcoming floor deads. I will probably only run floor deads for a month/ month and a half and then return to another 6-8 week deficit cycle.
Will also probably be returning to the One muscle per day to get more intense lifts in.
[/i]
Chest & Tri’s
Bench - 45x12, 135x10, 205x5, 225x5, 225x5, 245x5, 275x1, 315x2 (board press) 225x5, 135x20
Incline BB Bench - 135x10, 185x5, 225x1
Decline Close Grip Bench - 185x10, 225x5, 225x6
DB Skull Crushers - 40x10, 40x10
EZ Bar Skull Crushers - 110x3
Tricep Pushdown Machine - 3 sets of 5 with x weight
BW Dips - 2 sets of 10
Prognated Grip DB Fly’s - 30x10, 30x10, 30x10
Tricep Rope Pushdown - 3 sets of 10 with x weight
Single Arm Reverse Grip Tri Pushdown - 3 sets of 10 with x weight
Shrug Superset - 405x12, 315x12, 225x15, 135x20 (all one set)
[u] CHEST TRICEPS AND TRAPS [/u]
FLATT BB: WARM UP: BAR X 15, 135X15, 225X10, 265X8
WORK: 275X6, 315X4, BOARDS: 365X2, 385X1
STOPPED, FELT SHITTY, FUCK SHOULD HAVE DONE CHEST BEFORE SHOULDERS -.-
INCLINE BB: 135X10, 185X10, 225X8
DECLINE CGBP: 225X10, 275X8, 315X5, 225X10
SKULL BASHERZ: 115X10, 135X8, 135X8
PRONATED DB FLYS: 45X12, 55X12, 60X10
TRICEP MACHINE: SOME X SOME
SUPERSET WITH BW DIPS: 3 SETS X 10
REVERSE SINGLE TRICEP EXT: 3 SETS X SOME
SUPERSET WITH ROPE EXT: RACK X 3 X 10
TRAP SUPERSET: 500X8, 405X10, 315X12, 225X12, 135X10
Back & Biceps
35 minutes walking on treadmill
Defecit Deadlift - 135x10, 225x5, 315x5, 365x3, 405xfail
EZ Bar Preacher Curl - 90x6, 90x5, 90x5, 90x5
Bent Over BB Rows - 135x12, 185x10, 225x8, 275x4
Hammer Curls - 50x10, 60x8, 70x5
Cable Rows - 4 sets of 12,10,8,6
Concentrated Curls - 40x10, 40x8, 50x5
Hammer Strength Pull Downs - 2 platesx10, 2plates & 25x10, 3 plates x5, 4 platesx2
Pinwheel Curl Machine - 2 supsersets of x reps