Hitting Homers, Macros and PRs

Training Training Logs
381

Today’s workout

Barbell rows 125 2x6, 115 4x6
underhand barbell rows 105 3x8
chinups 1x8, 1x7, 1x5
Machine seated rows 3x8
ez bar curls 65lbs 1x8, 1x6. 45 lbs 1x10
hammer curls 30lbs 1x8, 25lbs 2x8
cable reverse curls 3x8
abs

382

Starting my delaod tomorrow. going to start my cut next week. Here is my plan

Starting weight 190
Goal Fat loss- get down to 180-182 depending on how I look
Starting Macros
P 190
C 450
F 105
reduce fat as needed until I reach 50 grams, then reduce carbs
Day 1
Deadlifts 3x8, 4x8, 5x8, 2x8 (deload)
Stiff legged deadlifts 3x8, 4x8, 5x8, (deload)
Leg press 3x10, 4x10, 5x10, 2x10 (delaod)
Hamstrings curls 3x10, 4x10, 5x10, 2x10 (deload)
cardio start at 5 minutes on airdyne bike a

Day 2
Pullups 1x8, 1xAMRAP, 2xAmrap, 3xAmrap, 1x8, 1xAmrap (deload)
Chinups 1x8, 1xAmra, 2xAmrap, 3xAmeap 1x8, 1x8Amrap (deload)
Lat Pulldowns 3x8-10, 4x-8-10, 5x8-10, 2x8 (deload)
Machine Rows 4x10, 5x10, 6x10, 2x10 (deload)
Ez bar curls 3x8-10, 4x8-10, 5x8-10, 2x8-10 (deload)
Hammer curls 3x8-10, 4x8-10, 5x8-10, 2x8-10 (deload)
Cable reverse curls 4x8-10, 5x8-10, 6x8-10, 2x8-10 (deload)
abs 3 sets, 4 sets 5 sets 6 sets, 2 sets (deloaad)

Day 3
medium grip Swiss Bar OHP 3x8, 4x8, 5x8 2x8 (deload)
close grip swiss bar OHP 3x8, 4x8, 5x8, 2x8 (deload)
Facepulls (high to low) 4x8-10, 5x8-10, 6x8-10, 2x8 (deload)
Facepulls( low to high) 4x8-10, 5x8-10, 6x8-10, 2x8 (deload)
Rear delt raises 4x8-10, 5x8-10, 6x8-10 2x8 (deload)
rope tricep pushdowns 3x8-10, 4x8-10, 5x8-10, 2x8-10 (deload)
v bar pushdowns 3x8-10, 4x8-10, 5x8-10, 2x8-10 (deload)
cardio start at 5 minutes on aridyne bike
add in sprints around week 3-4
Day 4
Squats 3x8, 4x8, 5x8 2x8 (deload)
close stance squats 3x8, 4x8, 5x8 2x8 (deload)
leg press 4x8, 5x8, 6x8, 2x8 (deload)
stiff legged deadlifts 3x10, 4x10, 5x10, 2x10 (deload )
Leg extensions 4x8-10, 5x8-10, 6x8-10, 2x8-10 (reload)

Day 5
Barbell Rows 4x8, 5x8, 6x8, 2x8 (deload)
Underhand Rows 4x8, 5x8, 6x8, 2x8 (deload)
chinups 1x10, 1x AMRAP , 1x10 2xAmrap, 1x10, 3xAmrap, 2x10 (deload)
Machine rows 4x8, 5x8, 6x8, 2x8 (deload)
Ez bar curls 3x10-12, 4x10-12, 5x10-12, 2x 10-12 (deload)
hammer curls 3x10-12, 4x10-12, 5x10-12 2x10-12 (deload)
cable reverse curls 3x10-12, 4x10-12, 5x10-12, 2x10-12 (deload)
abs 3sets, 4 sets, 5 sets, 2 sets (reload)
cardio start at 5 minutes on airdyne 30 on, 10 off

Day 6
Swiss Bar OHP 3x10, 4x10, 5x10, 2x10 (deload)
Overhead press 3x10, 4x10, 5x10, 2x10 (reload)
Facepulls (high to low) 4x10-12, 5x10-12, 6x10-12, 2x10-12 (deload)
Facepulls( low to high) 4x110-12, 5x1012, 6x10-12, 2x10-12 (reload)
Rear delt raises 4x10-12, 5x10-12, 6x10-12, (deload)
rope tricep pushdowns 3x10-12, 4x10-12, 5x10-12 2x10-12 (deload)
v bar pushdowns 3x10-12, 4x10-12, 5x10-12 2x10-12 (deload)
start at 3 Sprints

383

Delaod
Deadlifts 245lbs 2x6
stiff legged deadlifts 225 2x8
Leg press 290lbs 2x8
abs (situps and ab wheel rollouts) and erectors (banded back extensions)

384

Deload workout
Wide grip Swiss bar OHP (assuming bar is 45lbs) 85lbs 2x8
Close grip Swiss bar OHP 75lbs 3x8
Facepulls 2x8
Facepulls (low to high) 2x8
Rope Tricep pushdowns 2x8
V bar tricep pushdowns 2x8
Rear delt raises 17.5lbs 2x12

385

Deload
yesterday’s wokout
Bent Rows 125lbs 1x6, 115lbs 1x6
underhand bent rows 120lbs 2x8
chinups 1x8, 1x5
HS rows 2x8
fat grip barbell curls 2x8
hammer curls 25lbs 2x8
cable reverse curls 2x8
abs

386

This Morning’s workout
squats 205lbs 2x6
narrow stance squats 185lbs 2x8
leg press (constant tensons, no lockout) 280lbs 2x8
ham curls 2x10
leg extensions 2x10
abs/ banded back extensions