May 19/2025 - Monday
Deadlift
135x2
225x2
315x2
335x4x2
pendulum squat
45x5
90x5
135x2
145x5
145x5
went to the bathroom and someone took it.
leg in and outs
80x3x12
80x3x12
hamstring curls
110x3x10
ab machine
up to 200x12 then 200x12
1 Like
May 21/2025 - Wednesday
Dip machine
205x5x10
DB shoulder press seated
75x5x8
lying BB rows
185x3x8
lat pulldowns
140x3x12
1 Like
May 23/2025 - Friday
Incline Bench Press - TNG feet up
135x5
185x5
225x2
245x1
270x5
270x5
270x5
275x5
275x5
Incline DB Bench Press
100x5x8
Lat pulldowns
255x5x5
row machine one are at a time
2px3x15
1 Like
Jun 1/2025 - Sunday
week deload. just some push ups and squats and chins for reload.
Incline Bench Press - TNG feet up
45x15
135x5
185x5
235x2
260x5x5
DB Incline Bench Press
95x5x8
Lat pulldowns
250x5x5
T bar rows
3px3x8
1 Like
June 2/2025 - Monday
HB Squat
135x10
135x10
135x10
Pendulum squat
2px10
2px10
romanian deadlift
225x10
225x10
Leg in and outs
80x10
80x12
80x15
80x3x15
Ab machine
200x10
200x10
200x10
1 Like
Jun 4/2025 - Wednesday
Machine Bench Press
90x10
180x5
240x5
240x5
250x5
250x5
250x5 + 5-10 lbs for next time.
Axle press
50x5
100x5
150x5x5 + 0-5 lbs for next time
Machine rows
235x5x5
Machine pull downs
140x3x12
1 Like
June 6/2025 - Friday
Been cutting the calories past few days and can already feel the negative results. weight about 107kg these days, wanted to cut down to at least 102kg or so.
Incline Bench Press - feet up TNG
45x15
135x5
225x3
265x5x5 - harder then it should have been
Incline DB bench Press
95x8
95x8
95x8
95x7 - failed. first time in a long time I’ve failed something. just felt like the energy in my right shoulder was just giving out after 5 reps.
80x8
Lat pulldowns
255x5x5
t bar rows
115x3x10
I’ll up the calories quit a bit again. at least to finish this block and see if it is a calorie thing or just I’m too washed up to get stronger anymore.
1 Like
June 8/2025 - Sunday
Floor Press
135x5
225x3
315x2
335x5x5
Press standing
135x5
180x5x5
lying bb rows
185x5x5
lat pulldowns
145x3x12
1 Like
June 9/2025 - Monday
HB squat
45x5
135x5
185x5
205x5
205x5
215x5
Pendulam squat
1px5
2px5
3px2x5
leg in and outs
80x3x15
80x3x15
ab machine
200x10
200x12
200x15
1 Like
June 11/2025 - Wednesday
Incline Bench Press - TNG feet up
135x8
225x3
270x5x5
DB incline bench press
95x5x8 - much better then last time
Lat pulldowns
260x5x5
t bar rows
115x2x12
1 Like
June 13/2025 - Friday
DB flat bench press
60x12
80x5
100x5
120x5x7
seated machine press
90x8
180x5x8
row machine chest supported
205x3x5
chins
x8
x8
x8
1 Like
June 15/2025 - Sunday
Incline Bench Press - feet up tng
135x5
225x2
275x5x5
incline DB bench press
100x5x8
lat pulldowns
265x5x5
t bar rows
2p x 2 x 15
1 Like
June 16/2025 - Monday
Hack squat
90x5
180x5
230x5
250x5
270x5
leg extensions
95x10
145x10
145x10
hamstring curls one lager
25x10
35x10
35x10
35x10
calf raises
45x10
90x10
90x10
90x10
leg in and outs
80x3x15
80x3x15
ab macine
150x12
200x3x12
1 Like
June 18/2025 - Wednesday
Bench press
135x10
225x3x10
225x5 - paused
smith machine bench press
2px3x10
chin ups
x5
x5
x5
row machine
145x3x10
1 Like
June 20/2025 - Friday
Incline Bench Press - tng feet up
135x8
225x3
265x1
280x5
280x5
280x5 @ 10
265x5
265x5
DB incline Bench press
90x5x8
Chins
x6
x6
x6
x6
whatever I’m doing isn’t working, for getting stronger. going to change things up to a more volume approach and less intensity.
1 Like
June 22/2025 - Sunday
De load 1
Incline Bench press - feet up tng
135x10
175x3x10
machine pull ups
115x8
170x3x10
June 23/2025 - Monday
De load 2
Incline Bench Press - feet up tng
135x8
190x8
190x8
190x8
machine pull ups
115x8
185x8
185x8
185x8
1 Like
June 25/2025 - Wednesday
De Load 3
Incline Bench press - feet up tng
135x6
185x2
205x6
205x6
205x6
205x6
Machine pull ups
145x6
200x6
200x6
200x6
200x6
hack squats
90x6
180x2
200x6
200x6
200x6
200x6
1 Like
June 27/2025 - Friday
De Load 4
Incline Bench Press - feet up tng
135x12
175x12
175x12
machine pull ups
130x12
170x12
170x12
1 Like
June 29/2025 - Sunday
Incline Bench Press
135x6
185x6
225x6
225x6
225x6
225x6
Machine pull ups
130x6
220x6
220x6
220x6
220x6
1 Like