7/16___LEGS A
db rdl 90x20,20
front squat 350x1, 430x1, 240x10, 160x20
leg press 470x20,20
hyperextensions 60x15,15
calf raises 15,15,15
7/15 macros
p 253
c 257
f 54
7/15 cardio
33-minutes recumbent bike
24 Likes
Nice fight on that squat sir.
1 Like
Do you have a target heart rate and duration when doing cardio?
2 Likes
7/17___REST
7/16 macros
p 239
c 283
f 46
7/16 cardio
74-minutes recumbent bike
17 Likes
7/18___PUSH B
incline bench w/ss 230x3,5
seated chest press 90x20,20
standing military press 45x10,10
tricep-focused dips 0,0
standing rear delt cable fly 25x20,20
seated cable lat pullover 50x15,15
rope extension elbow to head 25x20,20
7/17 macros
p 233
c 283
f 58
7/17 cardio
129 minutes recumbent bike
22 Likes
7/19___ PULL B
weighted pull-ups +35x10,10
landmine row 185x11,11
meadows row 90x15,15
close grip lat pull downs 165x15,15
close grip seated cable row 165x15,15
dc row 100x20,20
bent rear delt cable fly 40x15,15
drag curl 40x15,15
concentration curl 35x10,10
7/18 macros
p 213
c 234
f 76
7/18 cardio
72 minutes recumbent bike
21 Likes
Great work as always dude!!
1 Like
Thank you
1 Like
7/20___LEGS B
barbell rdl 320x10,10
back squat 470x1, 350x9,10
leg press 350x20,20
hyperextensions 60x10,10
calf raises 15,15,15
7/19 macros
p 221
c 242
f 40
7/19 cardio
81 minutes recumbent bike
22 Likes
7/21___ BACK
lat pull downs 50x25-75x25-100x25-120x25
chest supported row 90x25-140x25-165x25-180x25
yates row 135x25-155x25-175x25-195x25
landmine row 50x25-75x25-100x25-125x25
seated cable lat pullover 20x25-30x25-40x25-50x25
seated cable row 50x25-60x25-70x25-80x25
dc row 55x25-65x25-75x25-95x25
pullups 10-10-10-7
hyperextension 45x25
7/20 macros
p 267
c 242
f 57
7/20 cardio
41-minutes recumbent bike
23 Likes
#pumpupthevolume 
1 Like
Your results speak for themselves mate, opinions are like arseholesā¦
Lot of research does seem to point at optimal being hitting bodyparts multiple times per week.
2 Likes
7/22___ CHEST
flat db bench 35x25-40x25-60x25-90x25
decline bench 50x25-100x25-150x25-200x25
incline bench 50x25-100x25-150x25-175x25
chest forward dip 10,10,10,10
jammer chest press 35x25-55x25-75x25-85x25
flat db flys elbows bent 10x25-10x25-10x25-25x25
7/21 macros
p 226
c 267
f 51
7/21 cardio
81 minutes recumbent bike
22 Likes
Liking the macros. How do you feel compared to when you were super low carb?
Switched to bro split?
1 Like
How come you delete?
Oh well. Are you more hungry now or when you didnāt eat carbs? Training feel better with the carbs?
As far a s the push/pull/legs split goes, I think if you have the right exercise selection itās a great split. When i tried it in the past i just went and winged it and didnāt get results so I went back to the bro split. Still love the bro split and will employ it during my next building phase this winter.
Have you looked at any of the John Meadows plans?
3 Likes
7/23___ SHOULDERS
standing military press 50x25-75x25-100x25-115x25
high incline db press 25x25-35x25-35x25-40x25
jammer shoulder press 10x25-20x25-30x25-35x25
plate raise 10x25-25x25-35x25-45x25
cable front raise 10x25-15x25-20x25-25x25
seated face pulls 20x25-30x25-35x25-45x25
7/22 macros
p 223
c 268
f 63
7/22 cardio
87 minutes recumbent bike
23 Likes
7/24___ARMS
tricep pushdown 35x25-45x25-55x25-65x25
overhead rope ext 15x25-25x25-35x25-45x25
across body tricep pull down 10x25-15x25-25x25-35x25
db skulls 25x25-25x25-35x25-35x25
single arm db tricep extension 10x25-25x25-25x25-35x25
drag curl 10x25-15x25-25x25-35x25
cable curl 10x25-15x25-25x25-35x25
db hammer curl 25x25-25x25-35x25-35x35
barbell curl 25x25-30x25-35x25-40x25
7/23 macros
p 221
c 236
f 56
7/23 cardio
73 minutes recumbent bike
22 Likes
We have the same taste in shirts. I have both of those under armour shirts. LoL
1 Like
Looking real comfortable with the skipping rope. How long did it take you to dial it in ?
1 Like