Going to log my training and nutrition here to keep myself accountable. Current goals are to drop body fat. Training is 6x per week bro split, 10k steps daily and calories around 2400. Lets do this!
Chest: October 3
Bench Press (Barbell)
Set 1: 245 lb × 7
Set 2: 225 lb × 9
Incline Bench Press (Dumbbell)
Set 1: 90 lb × 6
Set 2: 75 lb × 11
Hoist Chest Press
Set 1: 305 lb × 7
Set 2: 325 lb × 7
Set 3: 345 lb × 5
Chest Fly
Set 1: 220 lb × 6
Will post my last three workout from this week
Quads: October 5
SSB Squat
Set 1: 250 lb × 6
Set 2: 220 lb × 8
Leg Extension (Machine)
Set 1: 220 lb × 10
Set 2: 220 lb × 8
Set 3: 190 lb × 10
Set 4: 160 lb × 12
Leg Press
Set 1: 643 lb × 10
Set 2: 553 lb × 16
Hip Adductor (Machine)
Set 1: 250 lb × 14
Set 2: 250 lb × 12
Set 3: 220 lb × 15
Set 4: 190 lb × 18
Back: October 4
Bent Over Row (Barbell)
Set 1: 250 lb × 6
Set 2: 225 lb × 7
Hammer Strength High Row
Set 1: 180 lb × 8
Set 2: 135 lb × 12
Seated Row (Machine)
Set 1: 250 lb × 9
Set 2: 205 lb × 14
Pull Up (Assisted)
Set 1: −60 lb × 9
Set 2: −85 lb × 13
Standing Pullover (Cable)
Set 1: 65 lb × 14
Set 2: 57.5 lb × 15
Shoulders: October 6
Overhead Press (Barbell)
Set 1: 155 lb × 5
Set 2: 135 lb × 11
Shoulder Press (Plate Loaded)
Set 1: 100 lb × 8
Set 2: 90 lb × 10
Set 3: 70 lb × 14
Lateral Raise (Dumbbell)
Set 1: 40 lb × 9
Set 2: 30 lb × 18
Set 3: 30 lb × 15
Upright Row (Smith Machine)
Set 1: 86 lb × 13
Set 2: 86 lb × 10
Posterior: October 7
Deadlift (Barbell)
Set 1: 365 lb × 8
Deficit Deadlift (Barbell)
Set 1: 315 lb × 9
Lying Leg Curl (Machine)
Set 1: 155 lb × 9
Set 2: 140 lb × 11
Seated Leg Curl (Machine)
Set 1: 130 lb × 10
Set 2: 120 lb × 10
Romanian Deadlift (Dumbbell)
Set 1: 100 lb × 11
Set 2: 95 lb × 9
Shrug (Dumbbell)
Set 1: 80 lb × 12
Set 2: 70 lb × 15
Reverse Fly (Machine)
Set 1: 220 lb × 9
Set 2: 190 lb × 12
Pretty happy with this session. Let’s get these deadlifts up to 405 for 6-8