Thank you sir! Just keeping the train rolling full steam ahead during this winter. My “off-season”. I haven’t logged my last couple of sessions so I’ll try to get back up to date tonight!
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Behind on updating my log again. Shoulders and arms was brilliant once again. Really have settled in on loving 4 exercises. A gentleman on Professional Muscle called out my forearms in another thread so I will probably start incorporating some wrist curls and reverse wrist curls at the end of the session. I’m going to need bigger notebook pages, but hopefully get some insane forearms too. I think 19” biceps with 16” forearms at the same Bodyfat that I’m currently at is a nice long term goal.
Today was quads and chest. Went a lot more Machine Focused than usual. I liked it pretty well, but I really love dumbbell pressing, so I don’t think I’ll be going without that again any time soon. The quad pump was absolutely ridiculous. Kickstand squats as the last movement was completely kicking my ass because my quads were already pumped like balloons and it was painful!
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Haven’t updated in a few days. Haven’t felt the best the last couple of days, so today was a rest day. Just felt incredibly fatigued and a little bit of sinus stuff. I think my body is just fighting off whatever cold or flu my wife has had for the past week or so. I’ve been ramping up my glutamine intake from 5 grams per day to 20 as a response. Appetite has definitely taken a hit so I’ve been relying a lot on liquid calories to get my protein in. Felt a bit weak in yesterday’s chest and quad session, in addition to being crazy fatigued and sore all over. Definitely my sign that I needed to take that rest day today. The weekend workouts felt great, although I did run out of time before the Y closed on Sunday to get to my last superset in haha. Hoping to be feeling a lot better tomorrow and ready to crush some back and hams!
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I really feel like I’ve come back from the Dead today! The rest day yesterday and extra sleep (and maybe the extra glutamine?) has helped me bounce right back! Absolutely baller day at the gym! Felt so strong! Absolutely breezed through my pull-ups and then my rows felt phenomenal. The big thing was energy. It just felt amazing to have my energy and ability to push back. Felt strong right to the end. Just so far beyond where I was expecting to be today.
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Last workout before I hit the road for Oklahoma for Thanksgiving! The pump was really phenomenal and I got to really maximize this session, as opposed to my arm session that got cut short on Sunday! Excited to hit up my gym in OK again. That’s always a great time. As is lifting with my brother!
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Last session in Oklahoma of 2025! Head back to the Great White North Tuesday morning. Hoping for no bad weather. Finished the trip out really strong with this session. Zerchers were nice to include again. They definitely lit up my core just about as well as my quads! Core got lit up a little extra at the end with some flexion-oriented hanging leg raises, as well as a few at the end of each set with an oblique focus. Hack squats felt amazing. I’m going to miss this hack when I get back home. All of my presses were feeling really good today. Opened the chest portion with dumbbell flat press for the first time in a while and it just felt fantastic. Also really love my gym’s incline barbell setup, so I hit some more of that today. Ended up swapping dips with Cybex converging press, which was really helping to elevate the pump to the next level. When I get back, Back and Hamstrings will be next up on deck. Rough day for the Steelers, so had to really pump away the frustration/disappointment.
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Looking so awesome dude, very happy with your progress!
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Thank you man! Definitely want to add as much quality size This off-season as possible!
2 sessions down since I got back in town early Wednesday morning! Getting the workouts right back on track are definitely key to feeling good and back to normal! The pump is certainly curative! Fountain of youth? I love lift.
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Lift laugh love, right? 
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Indeed! Is here a better way to live life?
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Absolutely. I’ve been saying so since my friends started getting old enough to complain about aging.
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Fantastic weekend! Steelers won the big first place showdown against the Ratbirds yesterday! I got some great lifts in on Friday and Sunday and we went to a Christmas parade on Saturday! Feeling super blessed about all of it! Finally got my wife’s Christmas presents wrapped too! Had to make a lot of new programs for clients last night and those two tasks definitely kept me up late, but very glad to have knocked them both out. I’ll hit shoulders and arms shortly!
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What is your % of max workload here? Lotta sets/reps.
Assuming these weights are in lbs?
Rest between sets?
Once i’m done building in few weeks i want to migrate toward a higher volume/lighter weight scheme as I am pretty beat up from lifting heavy.
Just looking for some context in what your doing.
Thanks in advance.
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Out of hearts. Good looking session.
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I was wondering this as well, and how you progress your weights week to week etc.
If you can share some insights on your program would be awesome!
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