BENCH: 5X5 @ 70%…. Damn it flew up tonight. It honestly resembled dynamic work.
Chest supported db rows: 5 x 8
Pull downs: 3 x 10
Strap push downs: 2 x 12
Next session ill start back introduce lower movements back in.
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Woohoo! Nice to see you moving smoothly again. 
Let’s not get ahead of ourselves…. Will see how I handle some light pulls and squats first.
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Smoother?
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Im pulling the plug next week on the reverse diet phase. Switching to maintenance. App upped my cals slightly again. GETTING TIRED OF THE FOOD VOLUME! Yeah I know … cry me a river.
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How many cals does it have you at now?
That’s a lot of cals. I can see why you are wanting to maintain for awhile. If for anything, your grocery bill.
Well the bill isnt extreme… its mostly the food volume thats starting to burn me out. Its not like im eating 100% clean but im not eat eating a bunch of junk either. But even then its still allot of volume.
Like I mentioned in a older previous post guys talking about how hard it is for them to eat over 2.5k in trying to gain weight is comical to me.
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SQUAT: 3X5@ 50% … reps super strict and controlled
Assistant works was just for some blood flow
Reverse hypers: 2 x 12. Light
Stand abs: 2 x 12…light
We will see how the back feels in the morning.
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BACK felt fine this morning…
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SEATED OHP: 65%x 5
75% x 5
85%x 5
Fsl: 3x5 @ 65%
Incline bench: 3 x 10…. Staying away from db until back is 100%
Skull crushers with swiss bar: 3 x 12
Curls: 3 x 8
Rope curls : 2 x 12.
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Trap bar deads: 3 x 3 @ 50%
Reverse hypers : 2 x 12 strict and controlled
Standing abs: 2 x 15
Very conservative … See how i feel the next few days.
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That’s what I like to hear!! 
2 big wins in a row!
Probably will be at least one cycle before I go over 60% on squats and trap bar and even then I will be playing it by ear.
Oddly I should have switched to maintenance level , when the app had suggested like 2 weeks ago.
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What app are you using? I am using the MacroFactor and really like it. The AI feature is fantastic
Carbon. By Layne Norton.
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