9/11/2022
decline bench 310x8
dips BW x 12 (failure)
db side laterals 25x15
pull-ups BW x 12 (failure)
inverted rows BW x 22 (failure)
hammer curl 25x12
rdl 185x10
squat 250x14
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/11
calories 803, carbs 0, fat 13, protein 155
bw 224lbs
Not gonna lie, i was secretly hoping for the Benny Hill song.
would have been perfect that time I fell face first off the bench trying to chest supported row, before I figured out I needed a plate on the back to weigh it down.
9/11 PM SESSION a
db row 40x20
roman chair back extension 45x10
plate raise 45x10
pull up BW x 13
db side laterals 25x12
standing tricep extension 40x25
trap bar farmers walk 420x2 trips
ten-minute jump rope session
thirty minutes recumbent bike
Insane drop. I am very proud of the kind of discipline needed to undergo this kind of transformation.
9/12/2022
decline db bench 40x15
dips BW x 23 (failure)
db side laterals 25x15
pull-ups BW x 14 (failure)
inverted rows BW x 17 (failure)
hammer curl 25x20
rdl 185x15
squat 470x1, 310x10
cable calf raise 50
adductors lateral lunge x20
10-minute seated row
3-mile walk
food for 9/11
calories 800, carbs 0, fat 0, protein 160
bw 224lbs
VOLUME.
No, using what I was listening to at the time.
9/12 PM SESSION b
barbell row 225x11
roman chair back extension 45x10
plate raise 45x10
pull up BW x 13
db side laterals 25x12
standing tricep extension 40x22
trap bar farmers walk 350x5 trips
ten-minute jump rope session
thirty minutes recumbent bike
9/13/2022
seated ohp 165x7
dips BW x 8 (failure)
db side laterals 25x15
pull-ups BW x 12 (failure)
inverted rows BW x 20 (failure)
hammer curl 25x10
rdl 135x15
squat 420x2, 350x8
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/12
calories 805, carbs 0, fat 18, protein 150
bw 223lbs
Damn I go away for a couple of days and there is more post in here that the Aussie post office. Love ya work big fella.
9/13 PM SESSION c
db row 40x15
roman chair back extension 45x12
plate raise 45x11
pull up BW x 10
db side laterals 25x12
standing tricep extension 40x20
trap bar farmers walk 350 x 6 trips
ten-minute jump rope session
thirty minutes recumbent bike
9/14/2022
decline bench 315x11
dips BW x 10 (failure)
db side laterals 25x10
pull-ups BW x 13 (failure)
inverted rows BW x 20 (failure)
hammer curl 25x10
rdl 185x10
squat 450x1, 250x16
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/13
calories 805, carbs 0, fat 20, protein 152
bw 225lbs
9/14 PM SESSION d
barbell row 250x10
roman chair back extension 45x10
plate raise 45x10
pull up BW x 6
db side laterals 25x12
standing tricep extension 40x18
leg press 380x7
ten-minute jump rope session
thirty minutes recumbent bike
Awesome, that rep made the weight look easy!
9/15/2022
db decline press 40x15
dips BW x 17
db side laterals 25x15
pull-ups BW x 18
inverted rows BW x 22
hammer curl 25x15
rdl 185x8
squat 510x1, 310x10
cable calf raise 50
lateral lunge x20
15-minute seated row
3-mile walk
food for 9/14
calories 806, carbs 0, fat 32, protein 129
bw 224lbs
9/15 PM SESSION a
chest supported row 180x12
roman chair back extension 60x10
plate raise 60x10
pull up BW x 7
db side laterals 25x12
standing tricep extension 60x6
leg press 380x8
ten-minute jump rope session
thirty minutes recumbent bike
Is that chest supported row a new addition?
Damn man, if you can smash it so hard on a big deficit and still do some cardio in the same sessions - I really have no excuse. Great stuff.
yes. you and I talked it out, whatās one more thing to move around.
I put it together in the driveway. Doesnāt fit through the door. 
Need to take the wide front foot off or the chest support pole.
covered it and left it outside last night. I was already tired from using it. Then wrestling with it trying to twist and turn and get in the door.
9/16/2022
db decline press 60x15
dips BW x 10 (f)
db side laterals 25x10
pull-ups BW x 8 (f)
inverted rows BW x 25 (f)
hammer curl 25x15
rdl 135x15
squat 250x15
cable calf raise 50
lateral lunge x20
15-minute seated row
3-mile walk
food for 9/15
calories 800, carbs 0, fat 0, protein 160
bw 223lbs
