Friday
Finishing the week with some pull day
Warm up with some elliptical couple sets of leg ext and curls
Deadzzzz
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
545 x 2 holy that second rep was hard AF. It sucks losing weight because everything feels so much harder than it use to
545 x 1
405 x 3
Rows into shrugs
135 x 8
225x 5
Db curls with abs in between
25s x 10
35s X 10
40s x 7
Tired…
Didn’t get much of a back workout the other day besides my deads. Gunna hit it some more
Sunday back and bis, warm up elliptical
Hammer strength row machine
45 es x 12
45 es x 10
90 es x 12
115 es x 12
Lat pull downs
120 x 12
150 x 10
150 x 10
Curls with super set delt flys
25s x 10
35s x 9
35s x 7
Rear delt flys
30s x 12
35s x 10
35s x 10
Preacher curl machine
40 x 12
I’ve come to the conclusion that my biceps are weak as fuck
55 x 10
40 x 10
40 x 12
Abs in between preachers
Finishing with 15-20 min of cardio
Jk I did 30 on the bike
Monday
Warm up with some elliptical light db press then hittin bench
Bench
Bar x 12
135 2x8
225 x 5
275 x 8
295 x 4
295 x 3
225 x 10
Incline dbs
50s x 5
90s x 8
90s x 8
Flat db flys
30s x 15
40s x 12
40s x 10
Super setting shoulder press with tri push downs
Db shoulder press
50s x 10
65s x 9
65s x 8
Tri push downs
100 x 15
140 x 12
14 x 14
Final exercise getting back to floor presses, even though gotta do on smith machine
Warm up of just 90 x 10
180 x 12
BW at 184
Getting lean fast, dude lol
I’m at 285.8 as of this morning not really cutting but weight is coming off anyhow.
Nice dude ! Any progress be it a lb, 1/2 lb, it’s good progress!
All this annoying cardio is paying off 
cutting out alcohol completely too is definitely making a big difference
Tuesday destroying the tree trunk legs
Warm up elliptical and cpl sets each of leg curls and ext
Squats
Bar x 10
135 x 10
225 x 4
275 x 1
315 x 5
365 x 4
385 x 3
395 x 1
Drop set to 315
315 x 4
That last 395 made my shit feelin weak
Weighted db lunges
25s x 10
35s x 10 or 12 lost count watching my form
35s x 10
Leg ext and curls super set
Ext
100 x 10
115 x 10
130 x 10
Curls
100 x 10
115 x 10
130 x 10
Standing calf raises
90 x 15
180 x 10
My legs…rip
180 x 0
Wednesday
Hittin some cardio abs and a little light chest just a couple things
Incline bench
Bar x 12
135 x 10
135 x 10
185 x 8
185 x 8
225 x 4
225 x 3 it’s crazy how heavy this feels now
185 x 8
Hammer strength iso bench
90 es x 10
90 es x 10
Then finishing with cardio, probably 30 mins on bike then hit some abs to finish it off
Thursday killin some deads, maybe.
Warm up elliptical and light leg curlso gg
Deads
135 x 10
225 x 3
315 x 1
405 x 1
495 x 1
Might just do a few heavy singles
545 x 1
565 x 1 this went up good. Gunna try 6 plates haven’t done that in a while
585 x 1 phew that was tough. Haven’t had one of this struggles in a while felt great. Glad to know I still got some strength in me
Bent rows into shrugs
135 x 8
225 x 8
225 x 8
Db curls
Doing this real slow and focusing on only using my bicep with a long aTUT
25s x 10
Makes such a difference
30s x 8
30s x 8
30s x 8
Lat pull downs
135 x 10
150 x 10
165 x 8
Hammer strength row only doing like 2 sets
90 es x 10
115 x 8
Finishing with 10-15 on elliptical
Like the new log title! How’s the leanness coming?
Working on it… I’m losing lbs for sure, but Idk when I look in the mirror I’m hard on myself lol. In a cpl more months if I can stay steady losing weight and staying on my diet like I have been and can see some abs that’s when I’ll be happy lol. Weighed myself today and still at 284 so I’ve lost like 16 at least in the past few months now
Happy cake too btw
Friday
Finishing with some cardio and abs. Hit the sauna afterwards probably.
Monday starting the week with some legs
Warm up elliptical and some light curls/ext
Squats
Bar x 10
135 x 10,8
225 x 4
275 x 2
315 x 1
Gunna work on them dubz today
365 x 2
385 x 2
395 x 2
405 x 1
Drop set to 315
315 x 4
Finishing with 225
225 x 6
Weighted lunges
30s x 10
30s x 10
30s x
Dam these few rough on my knees
Leg ext
70 x 10
115 x 12
130 x 12
Leg curls
100 x 10
115 x 12
130 x 10
Gunna finish with 20 min on the bike
another great couple of sessions
Tuesday
Gettin a push day in
Warm up elliptical
Bench
Bar x 12
135 2x10
225 x 5
275 x 6
295 x 3
Bench is always rough now… been stuck around these numbers for a while now it seems
295 x 2
275 x 6
Drop to 225
225 x 12
Incline dbs
50s x 8
95s x 6
95s x 4 failed on 5 idk
90s x 4 these sets are next to embarrassing for me
Incline db flys
30s x 10
30s x 12
Floor press smith idk what bar weighs just putting plate weight
90 x 10
180 x 10
235 x 6
BW dips
12, 10, 10
Finishing with some cardio on bike.
Was gunna take today off but just went to get some cardio in about 40 mins. Be back tomorrow with some deadlifts
Hittin some deads with back today
Warm up elliptical the usual
Deads
135 x 10, 5
225 x 3
315 x 1
405 x 1
495 x 1
545 x 2 gunna go for singles today. These heavy ones get me pretty light headed lol
565 x 1 went up ez peazy
Do one more with the 6 platers
585 x 1 this was not easy. I almost got stuck probably 4-5 inches off ground but I grinded the fuck out of it. That was a good rep though
Concentration curls, cuz I’m really concentrating
25s x 10
30s x 10
35s x 8
35s x 6
I’m out of time. Deads spent me though
Abs in between sets
Friday
Getting some light chest and some cardio in
Flat db press
45s x 12
50s x 10
95s x 10 feels much lighter starting with dbs and not bench who would of thought
95s x 10
Incline db flys
30s x 10
30s x 10
35s x 10
Close grip flat bench
135 x 10
185 x 10
225 x 8
Body weight dips
10
10
More cardio
Saturday morning are for squats
Squats
Bar x 10
135 2x10
225 x 5 feelin great so far.
275 x 1
315 x 1 everything going up real fast
365 x 2
Gunna work up to dubz of 415/425 we’ll see how 405 goes up
385 x 2 beastin this up today
405 x 2 gunna work my way back down now to 225, short rest periods
365 x 2
315 x 2
225 x 2
May or may not puke
Db lunges
30s x 8
35s x 5
Just gunna stop these shits kill my knees
Leg ext
85 x 10
115 x 10
130 x 10
Leg curls
85x 10
115 x 10
115 x 10
Monday push day
Bench
Bar x 12
135 2x8
225 x 8
275 x 6
295 x 4
305 x 2
I gotta order a new pair of wrist wraps… lost one like 2 months ago and haven’t used em since
315 x 2
Drop to 225
225 x 10
Arnold presses
30s x 10
40s x 10
50s x 10
Forget how good these are compared to regular shoulder press !
Super set these next
Incline db flys
30s x 10
35s x 10
35s x 10
Face pulls
80 x 15
90 x 15
100 x 15
Gunna finish with some bike cardio