Pull (Thickness)
Monday, Jun 09, 2025 at 2:59pm
Dumbbell Row
Set 1: 85 lbs x 12
Set 2: 85 lbs x 12
Bent DB Shrug
Set 1: 80 lbs x 20
Iso-Lateral Row (Machine)
Set 1: 315 lbs x 14 [Failure]
Rope Cable Curl
Set 1: 77 lbs x 15
Set 2: 77 lbs x 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Wrist Roller
“Extra Work”
Set 1: 5 lbs x 1
Toes to Bar
Set 1: 10 reps
Set 2: 5 reps
@hevyapp
+15mins LISS
Integrating into the new work schedule (was 4pm-2am, now 1pm-11pm). Had a hiccup this morning so i was a bit behind.
Legs (Quad Focus)
Tuesday, Jun 10, 2025 at 11:58am
Leg Press (Machine)
Set 1: 585 lbs x 15
Pendulum Squat (Machine)
“Arsenal”
Set 1: 90 lbs x 10
Leg Extension (Machine)
“French Fitness”
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Standing Leg Curls
“Arsenal, unilateral”
Set 1: 40 lbs x 18 [Failure]
Straight Leg Deadlift
Set 1: 375 lbs x 8 [Failure]
Hip Abduction (Machine)
@hevyapp
Did what i had time for.
Scale holding strong in the 211’s!
Fasted BG was 100 this morning - lowest its been in weeks. Gotta keep this trend moving.
Gonna be a struggle to get my protein in this week. I think the grocers mislabeled my beef… should have been 93% and it tastes like 96%. Tastes like chewy cat food. May substitute some of it for liquid protein or egg whites.
Weds - off (bought an unreasonably large truck)
Thurs - off (handling life stuff)
Today
Push (Delt Focus)
Friday, Jun 13, 2025 at 4:06pm
Shoulder Press (Dumbbell)
Set 1: 80 lbs x 12
Bent Lateral Delt Raise
Set 1: 20 lbs x 15
Set 2: 20 lbs x 15
Set 3: 20 lbs x 15
Lateral Raise (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15 [Failure]
Chest Press (Machine)
Set 1: 225 lbs x 13 [Failure]
Triceps Pushdown
Set 1: 77 lbs x 15
Set 2: 77 lbs x 15 [Failure]
Cable Fly Crossovers
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 45 lbs x 15
Triceps Extension (Dumbbell)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
@hevyapp
Gym was therapy today.
Scale is trending down… hit 209.4 today.
The leaner burger is, the less I cook it. For the 96-97 stuff, it’s just a nice sear on each side, and enough heat through the middle so that it isn’t cold & mushy.
Good luck man. 
Do you know the compulsory poses that you will be asked to do in the compulsory comparisons round? You have plenty of time, but it will soon be coming up too fast. Start doing all eight compulsory poses. IMO, the more you pose the better you get at the muscle control necessary to optimize the look of the pose.
From time to time post them if you would like my input.
Honestly, no. This is something i need to start doing
| Week 4 | Weight | Cals | Pro | Carb | Fat | Train | Cardio | Fasted BG |
|---|---|---|---|---|---|---|---|---|
| Goal | 2450 | 250 | 200 | 70 | ||||
| June 9 | 211.2 | 2451 | 246 | 200 | 68 | Pull Thick | 30 | 102 |
| June 10 | 211.4 | 2451 | 246 | 200 | 68 | Legs Quad | 20 | 100 |
| June 11 | 212.2 | 2451 | 246 | 200 | 68 | off | 15 | 102 |
| June 12 | 210.9 | 2451 | 246 | 200 | 68 | off | 15 | 108 |
| June 13 | 209.4 | 2451 | 246 | 200 | 68 | Push Delt | 15 | 110 |
| June 14 | 209.4 | 2451 | 246 | 200 | 68 | off | 15 | 103 |
| June 15 | 209.5 | 2569 | 251 | 202 | 77 | off | 15 | 102 |
| Avgs | 210.6 | 2468 | 247 | 200 | 69 | 125 | 104 |
Down 4.2lbs from last check-in!
Gear / Supps
250mg test c
200mg mast e
300mg Equipoise
600mg l-carnitine (daily)
1mg Retatrutide
*AAS Injections are done MWF now
1200mg berberine
5mg cialis (daily)
20mg Adderall XR (daily)
