TBJP P/P
Week 1 Push:
DB OHP 6-12
17x85ea
12x65ea
*Lateral Delt Raise, 1xfail
8x30 +partials
Conv Bench Press, 6-12
8x225
5x205
Cable Flye, 2xfail
14x45
12x45ea
Dips, 6-12
17xBW
Machine Skullcrusher, 2xfail
14x120
11x120
Sissy Hack Squat, 6x12
14xBW
Leg Ext, 1xfail
11x190
Be infested to see if your satisfied with the leg volume on this plan.
Well, right now having completed the first Push day, my legs are still shaky.
And to be totally honest, I was perusing Reddit’s r/Bodybuilding and saw someone who was my height and desired weight/BF% (225 at 10%), and IDK if I actually want to get that big anymore. Dude had 29" legs and 18.5" arms… I’m at 26.5 and 17.5, respectively. I want the arms, not the legs.
So I don’t really know if I want to get that big, now that I see it.
Though, as a good friend and advisor of mine said “yet”. My goalposts seemingly evolve over time.
TBJP P/P
Week 1 Pull:
DB Row, 6-12
22x100
16x75
Bump
Horizontal Shrugs, Muscle Round
6x160
6x160
6x160
6x160
6x160
6x160
Bump
Hammer Strength Lat Pulldown 11-15 Rest Pause
12,4,3x315 +2 partials
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP
Supenation Curls, 6-12
10x50
8x40
*Hammer Curl, 1xfail
8x40
Rack Pulls, 1x6-12
5x405 (felt too easy stopped short for new top set)
6x455
Laying Leg Curl, 1xfail
13x160
I’m gonna need to speak to a manager at 24; the TV playing some Dua Lipa music video where she’s wearing fishnets, crawling and flipping her hair all around and whatnot… making it hard for my man’s to concentrate on pumping the target muscle.
How did you like the sissy hack squats? I get some knee pain from those.
I dislike them, but they are more knee friendly than my primary alternatives
As soon as they fix the hack machine on the ship I’m going to try these.
TBJP P/P
Week 2 Push:
DB OHP 6-12
12x90ea
13x70ea
11x60ea
*Lateral Delt Raise, 1xfail
12x30ea
Flat DB Bench Press, 6-12
12x85ea
8x85ea
Flat DB Flye, 2xfail
10x37.5ea
Dips, 6-12
12x45
14xBW
Machine Skullcrusher, 2xfail
18x100
15x100
Sissy Hack Squat, 6x12
15xBW
Leg Ext, 1xfail
12x250
Flat DB Bench is like my 7th in choices of exercises but everything else was busy. Working through some grumpy shoulders… prehab not cutting it anymore.
I did my first cold plunge today and i think I’m going to keep it up. It felt good. I mean, terrible during the plunge, but good after. 3 minutes; not a bad start.
TBJP P/P
Week 2 Pull:
DB Row, 6-12
15x110
14x95
15x80
Bump
Horizontal Shrugs, Muscle Round
6x175
6x175
6x175
6x175
6x175
6x175
Bump
Hammer Strength Lat Pulldown 11-15 Rest Pause
13,4,2x335
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP
Supenation Curls, 6-12
10x50
11x40
13x30
*Hammer Curl, 1xfail
12x40
Rack Pulls, 1x6-12
9x455
almost passed out
Laying Leg Curl, 1xfail
DNP
Hams not liking this atm
Cardio and should mobility
DB Shoulder Press
Pump
Ahrens Press
Pump
OH Tricep Cable Ext
Pump x2
Shoulder mobility work
Treadmill
10mins
Stationary Bike
10mins
Sauna
10mins
Progress pic 3/22/24
Weight was 203 something this morning, but too all over the place the last week to average.
Didnt bother measuring waist; progress is obvious in pictures.
Cold plunge up to 4 mins. Last few days were rough to get through, today felt a lot easier - even relaxing at a point.
State went well except everyone got sick upon returning. Glad for competitions to be over though.
Missed a few days from life and illness but I’m back.
TBJP P/P
Week 3 Push:
DB OHP 6-12
15x95ea
9x95ea
8x80ea
13x60ea
*Lateral Delt Raise, 1xfail
13x30ea
Conv Decline Bench Press, 6-12
13x315
8x315
7x275
13x225 +3 partials
Flat Cable Flye, 2xfail
16x45
10x45
Dips, 6-12
9x90
Machine Skullcrusher, 2xfail
25x110
16x110
Sissy Hack Squat, 6x12
DNP
Leg Ext, 1xfail
10x265
Cold plunge 3 mins. Would have done longer but I’m still a little compromised from the illness.
Found a new shoulder press variant where you use the standing calf press machine as a standing shoulder press… tried it, and it’s going to be my new main shoulder movement. No pain and it worked great.
I just saw someone doing that today. Was like a Viking press.
Holy shit, I’ve ignored this movement for forever… I’m an idiot.
If I recall, @mnben87 does this regularly.
At any rate, it’s way more shoulder friendly.
I may give it a try i’ve been having issues with any overhead pressing lately. Used to press 230 on the arsenal shoulder press for 8-10 now i’m lucky if I press 90 for 10-12 without shoulder feeling weak. Got a shot today so hopefully that “fixes” that for a while. Guess we will see.
Big ahhh bench
I promise it won’t correlate to my actual bench lol.
Last time I flat benched, i got pinned by like 275 and I was PRing 305x7 a few months prior.
TBJP P/P
Week 4 Push:
Viking Press 6-12
9x225
12x225
10x185
15x135
*Machine Lateral Delt Raise, 1xfail
19x105
Conv Decline Bench Press, 6-12
15x315
9x315
7x275
9x225
Pec Deck, 2xfail
20x85
13x85
Dips, 6-12
6x90
*dropped 3 from last. Triceps toasted after Bench.
Machine Skullcrusher, 2xfail
DNP
Sissy Hack Squat, 6x12
18xBW
Leg Ext, 1xfail
DNP
Was supposed to deload but i needed the therapy.
TBJP P/P
Week 4 Pull:
Machine Row, 6-12
16x315
10x405
13x315
Horizontal Shrugs, Muscle Round
DNP
Hammer Strength Lat Pulldown 11-15
25x90ea
11,4x90ea (partials)
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP
Supenation Curls, 6-12
12x50
8x50
9x40
12x35
*Hammer Curl, 1xfail
9x40
Rack Pulls, 1x6-12
8x495
Laying Leg Curl, 1xfail
DNP
EDIT
I forgot to mention
Exercise order was entirely FUBARed.
This played a big role in performance - there was a big drop doing it in this order. I blame the rack pulls because I had to show off for the baddie across from me in the power rack.
TBJP P/P
Week Deload Push:
Viking Press 6-12
13x225
*Machine Lateral Delt Raise, 1xfail
21x120
Conv Incline Bench Press, 6-12
12,2x225
Pec Deck, 2xfail
DNP
Dips, 6-12
14x90
Machine Skullcrusher, 2xfail
15x120
Sissy Hack Squat, 6x12
12xBW
Leg Ext, 1xfail
12x260
Stressed and struggling to eat. At least I’m losing weight 
Anything. For. Beauty!!
