Leg Extension HS Iso
25 x 20
Drop set
50 x 20, 25 x 60 x 30 x 20
Avenger Leg Press
435 x 10
Drop set
570 x 12, 480 x 6, 390 x 10
BB Back Squat
135 x 10
225 x 5
275 x 10 x 2 sets (1 min rest between sets, breathing like a freight train)
Avenger Leg Curl
180 x 10 x 3 sets
135 x 10 x 2 sets (very hard, with cheating)
Glute Bridge, Fire Hydrants
BW x 12 x 2 sets
Ultra High Step Ups
BW x 5 x 2 sets
Very tired by the end of this. Might have a training partner, if my schedule solidifies. This guy is a former college football player 5’9 220 and solid. My best progress ever was with a lifting partner, I hope this works!
Diet is going well body weight has been steadily climbing 242. Much leaner than I have ever been at this weight, strength is better than 1 year ago at 270.
I’m currently eating like this
60 grams protein/50 grams carb/30 grams fats for meals #1-#5 (only counting main macro from source, i.e. PB just counts toward fat, Ezekiel bread counts toward carb, chicken counts for protein)
5 whole eggs for meal six
60 grams whey + 1 tablespoon of EVOO for meal seven
BB bench pointers on yellow rings
45 x 10
140 x 5
190 x 5
235 x 5
280 x 4
325 x 4
345 x 4
355 x 4 (rep 4 was slowwwwwww)
275 x 11 (didn’t wait long enough between the 355 x 4 set)
Incline 5 count negatives
185 x 5 x 2 sets
165 x 5 x 4 sets
Palms up DB curl
15 x 10
25 x 10
35 x 10
40 x 10
A1
BB Drag Curl x 10 x 6 rounds
A2
Fat gripz k-pipe curls (thumbless reverse curls with DBs) 15 x 10 x 7 rounds
Good workout, forearms were the most pumped they’ve been in months. Charting a course to Swole Island.
Seated BB Military to chin or 1" below
45 x 10
95 x 10
135 x 6
155 x 6
185 x 6
205 x 1 (wasn’t feelin’ it today)
RGSP inclined smith
1pps x 10
2pps x 10 x 3 sets (pretty awkward)
Neutral Grip DB Bench (squeezing the tris)
75 x 10
85 x 10
95 x 10
Kneeling elbows elevated resting on a bench with a high cable rope tricep extension LOL?
half stack x 12
full stack x 12
full stack x 10
full stack x 8
3/4 stack x 12 x 2 sets
Partial Lateral Raises (<30 sec between sets)
15 x 10
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
65 x 10
70 x 10
Full range scapular plane lateral raises
30 x 10 + partials
25 x 10 + partials
A1 Cable Tricep Pushdowns
60 x 25
60 x 20
60 x 15
A2 Plate Front raises
45 x 30
45 x 25 x 2 sets
DC Shoulder Stretch x 120 sec total
Mini Band External rotations x 10 x 5 sets
Good workout. Today is the first day I have noticed improvements all around.
Back
Really wanted to focus on actively contracting each muscle being worked.
Tried to up the density of this workout, rest periods were minimal <30 seconds in most cases
Avenger Pullover (4-2-4)
90 x 10
135 x 10
180 x 10
225 x 4
HS Iso wide pulldows (4 count negative)
2pps x 12
3pps x 11
2pps x 12
Underhand HS Iso PD
2pps x felt weird on mah bicep tendon so called it good
1pps x 20 J-reps
Avenger Chest Supported Horizontal Row
180 x 14
135 x 12
135 x 8
Trying to get my form right on BB DL, every rep was done with form reset from a dead stop. On a related note I think my structure leads to a lot of low back and glutes on DLing, perhaps I should switch it to leg day.
135 x 5
225 x 5
275 x 5
315 x 5
335 x 5
275 x 5
225 x 5
DB rows
75 25 lbs of chains x 35
75 x 20 controlled
75 x 10 controlled
Chest and Biceps
warmup
Incline Bench (wasn’t feeling that awesome in the joints today)
45 x 10
95 x 10
135 x 10
185 x 6
205 x 6
225 x 10 (2-4 reps shy of failure) drop 185 x 6, 135 x 6
Incline curls
15 x 14
25 x 12
30 x 12
35 x 8
30 x 8
25 x 10
Drag curls
50 x 10 x 3 sets
K-pipes
15 x 12 x 4 sets
Good session. Joints were feeling a bit sore today so cut volume and took it easy. Redic pump on biceps.
