Peck deck (1 and half reps) - 95x12, 115x10, 130x10
Incline DB press - 45, 60x8, 75x5, 85, 95x3x3, 95x4; last set drop @ 55, 40xAMRAP
Decline skull crusher - 80x10-12x4
Wide width pull up - 25x5x5
Incline DB fly - 45x12x2, 50x8x2; last set drop @ 25x8
Peck deck (partials) - 160xAMRAPx4; last set drop @ 115, 80xAMRAP
NG t bar row - 50, 100, 125, 150, 175xAMRAP; last set drop @ 125, 100, 75xAMRAP
Cable lateral (leaning) - 15x15, 15x10x3
1 arm DB overhead extension - 30x10-12x3
Same guy I saw yesterday came and squatted 5 plates again… MIND FUCKED!
Reduced squat and DL training this week cause lower back and legs were way to sore.
Peck deck (1 and half reps) - 90x12, 120, 135x10, 150x8
Incline DB press - 45, 60x8, 75x6, 85x3, 95x4x4; last set drop @ 55, 45xAMRAP
Decline BB bench - 135, 165x8, 185x6-7x4
Wide width pull down - 210x4x6; last set drop @ 135, 90xAMRAP
Incline DB fly - 50x10-12x4
Cable lateral (leaning) - 25x12, 25x10x3, 25x8; last set drop @ 15xAMRAP partials
Peck deck (partials) - 180xAMRAPx3; last set drop @ 135, 90xAMRAP
Super set:
HS low machine row (WPS) - 45x15, 85xAMRAPx4; last set drop @ 45xAMRAP partials
Decline CG bench (pause
Back squat (high/ pause) - 135, 185x5, 225, 275x3x6; last set drop @ 225x6
Sumo DL - Sumo DL - 155x3, 275x3, 365x3, 455x2x4
Incline DB press - 45, 60, 70x5, 80x3, 90x6x2; last set drop @ 55xAMRAPx2
Lying leg press (wide/no base) - 180, 270, 360x15, 450x12, 470x8; last set drop @ 360x8, 270x10
NG pull down - 190x7x4; last set drop @ 135, 90xAMRAP
DB SL - 55x12-15x4
HS supinated high row (WPS) - 45x15, 70x12, 95x10-12x4; last set drop @ 45xAMRAP partials
Standing calf raises - 120x15x2, (140x15x2)x3; rest pause was used
Reverse peck fly - 75xAMRAPx3; last set drop @ 60, 45xAMRAP
Lying leg curl (1 and half reps) - 90x10x2, 90x8
Peck deck (1 and half reps) - 90x15, 120, 135, 150x12
Incline DB press - 45, 60x8, 75, 85, 95x4x3, 95x6; last set drop @ 55, 45xAMRAP
Decline CG bench - 135x10, 165x8x4; 185x3x3; last set drop @ 135xAMRAP
NG pull down - 195x8x4; last set drop @ 135, 90xAMRAP
Cable lateral (kg) - 12.5x15x3, 15x5; last set drop @ 7.5xAMRAP
Incline DB fly - 50x12, 55x8x4
1 arm DB overhead extension 30x12, 35x6-8x4; last set drop @ 25xAMRAP
HS low machine row (WPS) - (45x5x3)x1, (70x5x3)x1, (80x5x3)x2; last set drop @ 55xAMRAP
Peck deck (1 and half reps) - 100, 115, 135x12
Incline DB press - 45, 60x8, 75, 85. 100x3x4; last set drop @ 55, 40xAMRAP
Decline CG bench - 135, 155x10, 175x6x4; 195x5; last drop @ 135xAMRAP
Incline DB fly - 55x8-10x4
Wide width pull down - 145x12x4; last set drop @ 115, 80xAMRAP
Peck deck (partials) - 160xAMRAPx4; last set drop @ 115, 80xAMRAP
Cable lateral (leaning) - 3holex20, 3holex15x2
Supinated tbar row (chest sup) - 45x15, (90x4x3)3, (90x5x3)x1; last set drop @ 45xAMRAP
1 arm DB overhead extension - 35x6-8x4
Supinated high cable row (kg/for rear delt) - 20x12, 27.5x12x3
Leg raises - BWxAMRAPx4
Back squat (high/pause) - 135, 185, 225x6, 275x6x3, 275x8
Incline DB press - 45, 60x8, 70, 80x3, 90x5-8x3; last set drop @ 55, 45xAMRAP
Sumo DL - 155, 265, 355, 445x3x4
Lying leg press (narrow/no base) - 270, 360, 450x15, 520x6; last set drop @ 360, 270x6
Wide width pull down - 215x4x5; last set drop @ 125, 110, 90xAMRAP
HS supinated high row (WPS) - 45x15, 70x12, 80x12x2, 90x12x2; last set drop @ 45xAMRAP partials
Lying leg curl - (105x5partialsx3)x4
Standing calf raise - (120x15x2)x4
Peck deck (1 & half reps) - 105x15, 120x12, 135x12, 165x5x2
Incline DB press - 45, 60x8, 75, 85x3, 95x4x4; last set drop @ 55, 45, 35xAMRAP
Decline CG bench - 135, 155x10, 175x6, 195x4x4; last set drop @ 145xAMRAP
Incline DB fly - 35x8, 55x6-9x5
Peck deck (partials) - 180xAMRAPx3; last set drop @ 135, 105, 70xAMRAP
Cable lateral (kg) - 12.5x15x3, 17.5x5; last set drop @ 5xAMRAP
NG pull down - 195x8x4; last set drop @ 135, 105, 75xAMRAP
1 arm DB overhead extension - 35x7-9x3
HS low machine row (WPS) - (45x5x3)x1. (70x5x3)x1, (80x4x3)x4; last set drop @ 45xAMRAP
HS supinated high row (WPS) - 45xAMRAP partials
Back squat - 135x10, 185x6, 225x12x4
Sumo DL - 155, 265, 355x2, 445x1x3, 355x3x4
Single leg lying leg press (exclude base) - 50x15, 100x12x3
DB SL (toe elevated) - 45x12x3
Seated calf raises - 50, 70, 80, 90xAMRAP; last set drop @ 80, 70, 50xAMRAP
Lying leg curl - (90x5x4)x1, (100x5x4)x1, (110x5x2)x3; last set drop @ 80, 50, 30xAMRAP partials
Standing calf raises - (160x12x2)x3; last set drop @ 100xAMRAP
Knee tucks - BWx15, (15x5x3)x2, (22.5x4x3)x2
Peck deck (1 and half reps) - 105, 120, 135xAMRAP
Incline DB press - 45, 60x10, 75x5, 85x3, 95x5x2, 95x4x2; last set drop @ 60, 45xAMRAP
Decline CG bench - 135, 155x10, 175x6x3, 175xAMRAP; last set drop @ 135xAMRAP
Wide width pull down - 215x5x5; last set drop @ 140, 95xAMRAP partials
Incline DB fly - 45x12, 55x8-12x3, 60x6
Cable lateral (kg/leaning) - 18.5x12x4; last set drop @ 6.5xAMRAP partials
Peck deck (partials) - 180xAMRAPx4; last set drop @ 135, 110, 85xAMRAP partials
NG cable row - 135x15x4; first 10-12 reps each set done with good form
1 arm DB overhead extension - 40x6x3; last set drop @ 25xAMRAP
Peck deck (1 and half reps) - 90, 105, 120, 135x10
Incline DB press - 45, 60x8, 70x5, 80x3, 90x5x4; last set drop @ 55, 40xAMRAP
Decline CG bench - 135, 155x8x4, 185x3x2
NG pull up - 25x8x4
Incline DB fly - 50x12x2, 50x10x2
1 arm DB overhead extension 40x4x4; last set drop @ 25xAMRAP
Cable lateral (kg) - 14x12x3, 12.5x12; last set drop @ 7.5x10x2
High cable fly - 35xAMRAPx3
HS supinated high row (WPS) - (55x5x4)x1, (90x4x3)x3, (100x4x3)x1; last set drop @ 55xAMRAP
Seated calf raises - (90x5x4)x1, (110x4x3)x3
Peck deck ( 1 and half reps) - 90x15, 105x12, 135x12, 165x8x2
Incline DB press - 45, 60x8, 70, 80x3, 90x2, 95x3x5; last set drop @ 55, 45xAMRAP
Decline CG bench - 135x10, 155x4x4
NG pull down - 220x4x5; last set drop @ 130, 100xAMRAP
Incline DB fly - 45x12, 60x8x3
1 arm DB overhead extension - 35x5x3; last set drop @ 25xAMRAP
Cable lateral (kg) - 7.5x15x3
Machine lateral - 65xAMRAPx3
HS low machine row (WPS) - (45x5x4)x1, (90x4x3)x4; last set drop @ 70, 45xAMRAP partials
Peck deck (partials) - 195xAMRAPx3; last set drop @ 135, 105, 70xAMRAP
Reverse peck fly - 60, 65, 70, 75x15
Calf raises in leg press (exclude base) - (270x15x2)x4
Retrying machine laterals to see if i can focus on the lateral heads of the shoulders better.
Thanks Mouse! Didn’t think people would care enough to check my log haha.
I train fasted in the morning, intern at a hospital then eat 1 or 2 big meals before I sleep. While interning I usually take 2 protein shakes (~ 60-80 grams protein total).
Protein - eggs, skinless chicken, lean cuts of beef, lamb/pork tenderloin
Carb - sweet potato, brown rice, or any bread that’s one sale
Fats - anything from my meat source? or the olive/vegetable oil I use when cooking
Fruits/veggies - broccoli, spinach, cucumber, beans, bell peppers, any fruit that’s on sale (usually watermelon, cherries, or berries)
Supplements - 1 a day multivitamin, 1000mg glucosamine sulfate, 800 mg chondrotin sulfate, 800 mg MSM, 1250 mg EPA DHA (fish oil) daily
I don’t count my calories and eat till i’m satisfied but not stuffed so that I can’t sleep… unless I go to an AYCE
Your’e a pretty strong dude! Diet is very clean and its obviously working well for you. Personally I couldn’t do fasted training anymore so more power to you. Keep up the good work!
