3/23
pull ups BW x 9
flat bench 230x21
ohp 100x13
dips BW x 26
chest supported row 350x4
barbell row 295x8
cable bent bar pullover 95x12
lat pull down 165x13
seated cable row 165x14
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x5
leg press 380x14
cardio 60 minutes
3/22—202g Protein, 0g Carbs, 2g Fat
BW 244lbs
You’re gonna need a taller ceiling if you keep going up that high on pull ups.
This makes my pecs hurt just thinking about it.
3/24
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
pull ups BW x 14
db flat bench 90x21
ohp 105x7
dips BW x 10
chest supported row 350x4
barbell row 295x11
cable bent bar pullover 95x14
lat pull down 165x13
seated cable row 165x15
roman chair 45x10
squat 260x5
leg press 380x14
cardio 60 minutes
3/23—223g Protein, 0g Carbs, 0g Fat
BW 242lbs
Love the amount of work in here. Keep it up!
Hey! You can’t train that way, that’s junk volume snort.
3/25
pull ups BW x 10
db flat bench 60x10
ohp 90x11
dips BW x 5
chest supported row 270x7
barbell row 225x12
cable bent bar pullover 70x10
close neutral grip lat pull down 90x14
close underhand grip seated cable row 90x13
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 270x5
leg press 380x15
cardio 120 minutes
3/24—204g Protein, 0g Carbs, 5g Fat
BW 237 lbs
3/26
pull ups BW x 8
db flat bench 60x13
ohp 90x15
dips BW x 26
chest supported row 270x11
barbell row 225x15
cable bent bar pullover 70x18
close neutral grip lat pull down 90x20
close undrhnd seated cable row 90x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 280x5
leg press 380x21
cardio 180 minutes
3/25—229g Protein, 0g Carbs, 5g Fat
BW 236 lbs
damn thats a long ass cardio session lol
10 mile walk wearing 60lb vest
3/27
decline bench 250x15 w/ss
dips BW x 21
cable side lateral raise 20x12
pull ups BW x 9
chest supported row 230x10
cable bent bar pullover 70x10
cable drag curl 25x15
rdl 60x10
squat 290x5
leg press 290x20
cable calf raise 50
adductors lateral lunge x20
cardio 90 minutes
3/26—235g Protein, 0g Carbs, 2g Fat
BW 236 lbs
That is a hell of a ruck, impressive as always.
Brought back not so fond memories of the military.
3/28
decline bench 250x16 w/ss
dips BW x 19
cable side lateral raise 20x15
pull ups BW x 15
chest supported row 230x13
cable bent bar pullover 70x17
cable drag curl 25x15
rdl 60x12
squat 300x5
leg press 290x26
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
3/27—210g Protein, 0g Carbs, 2g Fat
BW 236 lbs
3/29
decline bench 250x14 w/ss
dips BW x 24 w/ss
cable side lateral raise 20x15
pull ups BW x 18
chest supported row 230x12
cable bent bar pullover 70x13
single arm tricep push down 35x15
cable drag curl 25x15
rdl 60x10
squat 310x5
leg press 340x31
cable calf raise 50
adductors lateral lunge x20
cardio 75 minutes
3/28—223g Protein, 0g Carbs, 16g Fat
BW 246 lbs
Looking at that workout, followed by the cardio and those calories genuinely makes me shudder. I’m a fat kid at heart so massive appreciation for the mental grit you’ve got to keep ploughing through in such a deficit!! You’re killing it!
thank you for the kind words
Back is looking thick sir! What’s the #1 exercise that’s helping you do you think?
pull-ups
3/30
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 12
decline bench 250x16 w/ss
dips BW x 15 w/ss
chest supported row 230x11
cable bent bar pullover 75x18
rdl 60x10
squat 320x5
leg press 350x27
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
3/29—208g Protein, 0g Carbs, 10g Fat
BW 239 lbs
I think you went deep enough on those squats 
Right now my legs are shaking so yours don’t have to.