Squat
225x12
225x12
225x12
225x12
225x12
225x12
215x12
205x12
205x12
205x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Close Grip Bench
220x12
215x12
210x12
205x12
200x12
Overhead Press
180x12
180x12
180x12
Behind the Neck Press
150x12
150x12
150x12
Close Grip Row
220x12
215x12
210x12
205x12
200x12
Yates Row
180x12
180x12
180x12
Barbell Shrug
150x12
150x12
150x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
275x12
Snatch Grip Deadlift
205x12
205x12
205x12
205x12
Squat
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
Overhead Press
180x12
175x12
170x12
165x12
160x12
Close Grip Bench
210x12
205x12
200x12
200x12
200x12
Behind the Neck Press
140x12
140x12
140x12
Yates Row
180x12
175x12
170x12
165x12
160x12
Close Grip Row
210x12
205x12
200x12
200x12
200x12
Barbell Shrug
140x12
140x12
140x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
I’m going back to not pausing my squats because I feel like they’re no longer targeting a weakness after doing them for so long. Interested to see what will happen from this, if anything lol
Squat
280x12
270x12
260x12
250x12
240x12
230x12
230x12
230x12
Snatch Grip Rack Pulls
280x12
280x12
280x12
280x12
280x12
Good Morning
230x12
230x12
220x12
220x12
210x12
210x12
200x12
200x12
+Abs, cardio
Tweaked my pec today so I could only do overhead work comfortably
Close Grip Bench
185x12
Overhead Press
165x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
135x20
135x20
Behind the Neck Press
115x20
115x20
115x20
115x20
115x20
Close Grip Row
185x12
Yates Row
165x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
135x20
135x20
Barbell Shrug
115x20
115x20
115x20
115x20
115x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
Good Morning
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
+Abs, cardio
Overhead Press
185x12
175x12
165x12
155x12
155x12
155x12
155x12
155x12
Behind the Neck Press
155x12
145x12
135x12
135x12
135x12
Yates Row
185x12
175x12
165x12
155x12
155x12
155x12
155x12
155x12
Barbell Shrug
155x12
145x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
280x12
Snatch Grip Deadlift
210x12
210x12
210x12
210x12
Squat
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
Good Morning
210x12
210x12
210x12
210x12
210x12
210x12
+Abs, cardio
Overhead Press
185x12
175x12
165x12
155x12
145x12
135x12
135x12
135x12
135x12
135x12
Behind the Neck Press
145x12
145x12
135x12
135x12
135x12
Yates Row
185x12
175x12
165x12
155x12
145x12
135x12
135x12
135x12
135x12
135x12
Barbell Shrug
145x12
145x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
285x12
275x12
265x12
255x12
245x12
235x12
225x12
225x12
Snatch Grip Rack Pulls
285x12
285x12
285x12
285x12
285x12
Good Morning
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
How’s recomp going?
1 Like
Pretty badly in all honesty lmao, I took a break from trying to cut in December due to life stress so I got back up to around 250 by the end of the year eating 3000-3500 calories a day. I started eating in a deficit again around New Year’s so I’ve been in the mid 240s again. Lost my progress in that regard but I’m back to grinding it out
Close Grip Bench
135x12
125x12
125x12
125x12
125x12
Overhead Press
170x20
165x20
155x20
145x20
135x20
Behind the Neck Press
125x20
115x20
115x20
115x20
115x20
Close Grip Row
135x12
125x12
125x12
125x12
125x12
Yates Row
170x20
165x20
155x20
145x20
135x20
Barbell Shrug
125x20
115x20
115x20
115x20
115x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Life stress, yep, that is the ‘new normal.’ I feel bad for feeling that too, shouldn’t be a big deal bc could be much worse. Lots have it way worse then me. Wife and I haven’t missed a step working from home. Family and friends are healthy. Yet the stress is very real.
Good luck on the cut 2.0. Cut yourself some slack if an oreo binge hits ya.
1 Like
I absolutely agree with that mindset, I try to be grateful for the good while dealing with the bad, especially the way the world is right now. I’ve definitely had some oreo binges these past few months, too, but I’m trying to reign those in haha
Squat
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
Good Morning
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
+Abs, cardio
Close Grip Bench
185x12
175x12
165x12
165x12
165x12
Overhead Press
190x12
180x12
170x12
Behind the Neck Press
135x12
135x12
135x12
Close Grip Row
185x12
175x12
165x12
165x12
165x12
Yates Row
190x12
180x12
170x12
Barbell Shrug
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
285x12
Snatch Grip Deadlift
215x12
215x12
215x12
215x12
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
215x12
215x12
215x12
215x12
215x12
215x12
+Abs, cardio
Gotta get my bench groove back now that it’s feeling safe enough to work with
Overhead Press
190x12
180x12
170x12
160x12
160x12
Close Grip Bench
185x12
185x12
185x12
185x12
185x12
Behind the Neck Press
150x12
150x12
150x12
Yates Row
190x12
180x12
170x12
160x12
160x12
Close Grip Row
185x12
185x12
185x12
185x12
185x12
Barbell Shrug
150x12
150x12
150x12
+EZ bar overhead tricep extensions, curls, rotator cuffs