9/2___D
db ohp 40x16
tricep pushdown 30x15
cable front raise 20x10
pull-up BW x 10, +45x4, +90x3
chest supported rows 180x17
drag curl 50x20
db rdl 60x10
leg press 330x20
seated calf raise 330x20
adductors x20
bodyweight 252
food for 9/1
294 p
166 c
53 f
9/3___A
db bench 90x11
dips BW x 6
cable lat raise 30x15
cg lat pull down 160x13
db rows 90x10
hammer curl 25x 10
rdl 225x10
front squat 375x2, 240x10, 150x20
calf raise BW x 20
adductors x20
bodyweight 251
food for 9/2
128 p
144 c
68 f
9/4___B
ohp 180x5, 140x15
tricep pushdown 30x18
cable front raise 20x20
pull-ups BW x 20
dc rope row 90x20
drag curl 50x20
db rdl 60x10
leg press 350x20
seated calf raise 350x20
adductors x20
bodyweight 252
food for 9/3
188 p
223 c
56 f
Thatās some sweet front squats! Great job!
thank you
9/5___C
barbell bench 280x11
dips BW x 16
cable lat raise 30x15
cg pulldown 160x13
barbell row 280x8
cable curl 35x15
roman chair 60x10
back squat 350x5, 240x10, 150x20
calf raise BW x 20
adductors x20
bodyweight 256
food for 9/4
162 p
311 c
44 f
Sick benching. Great work
9/6___D
db ohp 40x15
tricep pushdown 35x20
cable front raise 20x10
pull-up BW x 12
chest supported rows 180x21
drag curl 50x17
db rdl 60x10
leg press 350x20
seated calf raise 350x20
adductors x20
bodyweight 255
food for 9/5
161 p
285 c
61 f
Now youāre just showing off 
Keep working the plan!
9/7___A
db bench 90x15
dips BW x 6
cable lat raise 30x15
wide lat pull down 160x11
trap bar row 330x2, 290x5
hammer curl 25x10
rdl 225x10
front squat 407x1, 330x3, 240x10, 150x20
calf raise BW x 20
adductors x20
bodyweight 254
food for 9/6
92 p
120 c
32 f
Damn impressive lifting. I really like the looks of those Trap bar rows. That 407 front squat was ridiculous. Crushing it in here!
I notice you use the sling shot for a lot of your bench movements, is there a reason for this ?
Damn mate, that makes your current pressing even more impressive. Fingers crossed you can get this fixed in the new year.
9/8___B
ohp 190x4 , 140x12
tricep pushdown 35x20
cable front raise 20x20
pull-ups +90x3, +45x4, BW x 7
dc rope row 90x18
drag curl 50x20
db rdl 60x10
leg press 400x20
seated calf raise 400x20
adductors x20
bodyweight 257
food for 9/7
314 p
221 c
63 f
That is some damn strong OHPās. Back is looking thick and strong.
9/9___C
barbell bench 350x0, 250x7
dips +35x5
cable lat raise 30x20
cg pulldown 165x10
barbell row 250x5
cable curl 35x20
roman chair 60x10
back squat 420x1, 330x5, 150x20
calf raise BW x 20
adductors x20
bodyweight 256
food for 9/8
193 p
124 c
37 f
You front squat more than I back squat. Well done.
Thank you.
9/10___D
db ohp 60x10
tricep pushdown 35x20
cable front raise 20x10
pull-up BW x 8
chest supported rows 290x6
drag curl 50x20
db rdl 60x10
leg press 470x20,20
seated calf raise 470x20
adductors x20
bodyweight 253
food for 9/9
167 p
185 c
126 f
9/11___A
db bench 90x21
dips BW x 6
cable lat raise 30x15
wide lat pull down 160x10
trap bar row 330x3, 240x5
hammer curl 25x10
rdl 225x10
front squat 240x5, 150x20
calf raise BW x 20
adductors x20
bodyweight 253
food for 9/10
212 p
36 c
111 f
