7/20/2025___full-body
crunches 50
hyperextensions 50
decline bench 280x2, 230x7
db incline press 60x11
dips +45x9
pull-ups +45x8
chest supported row 200x20x2
wide cable row 155x15x2
drag curl 30x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
trapbar deadlift 410x13
steps: 17,184
cardio: 57 MIN – HR 90
sleep: 5
bw: 230.6
bp: 116/57 – 76
bg_fstd–bg_fed: 91–xx
I hope i am not hijacking here, but I just want to say…
This
And this response
Just captured everything I am finally starting to learn…
Also, crushing it as always.
7/21/2025___REST
steps: 17,896
cardio: 107 MIN – HR 104
sleep: 8
bw: 230
bp: 122/54 – 75
bg_fstd–bg_fed: 51–67
7/22/2025___full-body
crunches 50
hyperextensions 50
db decline bench 60x9
db ohp 40x9
dips 8
pull-ups 14
chest supported db row 113x10
cg cable row 160x12
preacher curl 105x20x2
rear delt fly 25x20x2
across body tricep pull down 30x20x2
rdl 225x20
leg press 300x20x4
steps: 17,405
cardio: 79 MIN – HR 108
sleep: 6.25
bw: 228.4
bp: 122/66 – 75
bg_fstd–bg_fed: 58–xx
anterior posterior split by Deuces_00
Been running an anterior posterior split for probably about 2 months now and I am a huge fan. I see no downsides. It allows me to train the muscle groups I’m prioritizing most first in my sessions (lower body) and finish with an upper body pump. Before that I was on upper lower split for a long long while.
Here’s my current program - all sets done 0-1 rep in reserve in a 6-8 rep range.
Anterior;
Quad Extensions - 2 sets
Pendulum Squat - 1-2 sets
Hip Adductors - 1 set (cause im lazy)
Machine Lateral Raise - 2 sets each arm, done unilaterally
Machine Shoulder Press - 2 sets
Cable Curls - 1 set each arm unilaterally, then 1 set bilaterally
Incline/Flat Chest Press - 1 set (alternate each session, sometimes skip cause chest is a big genetic gift)
Obliques/Abs - 2 sets (alternate each session between the two)
Posterior;
Calf Press - 2 sets each side done unilaterally
Hamstring Curls - 2 sets
BB SLDL - 1 set
Machine OH Tricep Extensions (long head of tricep) - 2 sets
JM Press (lateral and medial heads of triceps - 2 sets
Tbar row - 2 sets
Lat Pulldown - 2 sets
Rear delt flies - 1 set each side unilaterally
Rest, repeat.
If youre unhappy with your current programming look into the anterior/posterior split. I love it.
7/24/2025___REST
steps: 16,161
cardio: 81 MIN – HR 111
sleep: 12.75
bw: 225.8
bp: 122/64 – 78
bg_fstd–bg_fed: 59–68
7/27/2025___REST
steps: 17,369
cardio: 161 MIN – HR 106
sleep: 12
bw: 222.6
bp: 127/63 – 77
bg_fstd–bg_fed: 51–81
7/28/2025___full-body
crunches 50
hyperextensions 50
jammer ohp 50x11,9
dips 12
pull-ups 8
jammer row 270x8, 360x7
wide cable row 160x20x2
drag curl 30x20x2
bent rear delt cable fly 20x20x2
across body tricep pull down 30x20x2
one arm lat pull 25x20x2
rdl 225x25
belt squat 270x6, 360x5
steps: 18,385
cardio: 64 MIN – HR 100
sleep: 4
bw: 225.4
bp: 120/45 – 77
bg_fstd–bg_fed: 84–83
7/30/2025___full-body
crunches 50
hyperextensions 50
db ohp 40x11
db incline press 60x6
dips +90x3
pull-ups +90x5
chest supported row 200x20
cg cable row 165x17
jammer row 270x9
drag curl 30x20x2
one arm lat pull 25x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
trapbar deadlift 410x18
steps: 16,837
cardio: 69 MIN – HR 109
sleep: 3
bw: 226.8
bp: 130/65 – 76
bg_fstd–bg_fed: 71–63
7/31/2025___full-body
crunches 50
hyperextensions 50
jammer ohp 25x12
jammer chest press 25x16
wide cable row 165x14
jammer row 180x11
drag curl 30x20x2
one arm lat pull 25x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
leg extension 100x13
leg curl 100x15
leg press 300x20x4
steps: 19,549
cardio: 85 MIN – HR 108
sleep: 6.25
bw: 229
bp: 113/40 – 79
bg_fstd–bg_fed: 64–xx
Not letting this one go unnoticed. Grown man strength here.
I dig all the jammer work you’re doing lately. I need to get more creative with my landmine.
and 80 reps of this!
8/1/2025___full-body
crunches 50
hyperextensions 50
jammer ohp 35x11
jammer chest press 35x19
dip +35x10
pull-up +35x12
chest supported db row 133x5, 123x8
jammer row 160x11
drag curl 30x20x2
one arm lat pull 25x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
leg extension 100x13
leg curl 100x15
leg press 300x20x4
steps: 18,288
cardio: 60 MIN – HR 101
sleep: 5.25
bw: 229.8
bp: 119/59 – 77
bg_fstd–bg_fed: 76–65
Not sure whether to like those labs or not. Are you happy with them? Pls advise so I can either congratulate or commiserate.
Are you donating blood to help keep hematocrit in check?
Interesting, thanks for the reply. Never heard of nattokinase before. I will have to look it up. How much water are you drinking a day?
