Hello everybody. I’m a strength enthusiast currently focusing on calisthenics and powerlifting. I’m 6’ and today I woke up at 250.0 lbs.
Dips
24
15
31
30
33
Close-Grip Bench
185x8
175x8
165x8
155x8
145x10
Overhead Press
115x8
115x8
115x20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
Welcome!
In for the follow.
Thank you, @SvenG. I’m looking forward to the journey.
Pull-Ups (Full Reset)
20
20
20
12
10
Each rep starting from a full standing position
6 sets of bicep curls, 15 minutes cardio
For context on my routine, I’m using a PPL split while prioritizing calisthenics movements as the first exercise of the day. I personally prefer to train every day so I either do a heavy day with compound lifts afterward or a light day focused on the calisthenics movements with light assistance work.
Squat
225x8
225x8
225x8
225x8
225x20
Romanian Deadlift
135x8
135x8
135x20
5 sets of decline crunches, 15 minutes cardio
I’ve come down with some kind of seasonal illness so I took yesterday off and today I just did 30 minutes of light cardio.
Dips
10
10
10
10
20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
Pull-Ups (Full Reset)
10
10
10
10
10
6 sets of bicep curls, 15 minutes cardio
Pause Squat
205x8
205x8
205x8
205x8
205x20
15 minutes cardio
Dips
30
20
30
40
30
Close-Grip Bench
190x8
185x8
180x8
165x8
155x20
Overhead Press
120x8
120x8
120x20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
Pull-Ups (Full Reset)
10
10
10
10
10
Barbell Row
190x8
190x8
190x8
190x8
190x20
Barbell Shrug
225x8
225x8
225x20
6 sets of bicep curls, 15 minutes cardio
Pause Squat
210x8
205x8
200x8
195x8
185x12
15 minutes cardio
30 minutes cardio
Dips
20
20
20
20
20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
40 minutes cardio
Pull-Ups (Full Reset)
35 (PR)
10
10
12
12
Barbell Row
195x8
195x8
195x8
195x8
195x20
Deadlift
225x8
225x8
225x20
6 sets of bicep curls, 15 minutes cardio
45 minutes cardio
Squat
235x8
205x8
205x8
205x8
185x12
Barbell Shrug
235x8
235x8
235x12
5 sets of decline crunches, 15 minutes cardio
Dips
44
30
40
40
46
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
Pull-Ups (Full Reset)
10
10
10
10
10
6 sets of bicep curls, 15 minutes cardio
45 minutes cardio