Sunday November 2, 2025 (AM BW 156)
Pull Day
HS Lat Pulldown
91x10
141x8
231x6 (finally another rep)
201x6
Body Master Chest Sup T-Bar Row
45 + Machine x8
90 + Machine x6
135 + Machine x5
115 + Machine x6
HS One Arm Row
49x8
94x6
139x8 (great set)
Straight Arm Pushdown
135x8
120x8
100x8
80x8
60x10
(30 sec rest)
Face Away Cable Curl
80x6
70x6
60x6
(Rest 1:15)
EZ Bar Preacher Curl
50x6 (lat cramped bad)
Standing EZ Bar Curl
50x8,6
Sauna ~6 mins
I was absolutely cooked last week from how hard ive been dieting. 31 lbs down in less than 11 weeks while regaining my pull strength and maintaining push strength got to me. I took a deload and ate right around/above maintenance. Back it today.
My last ex also reached back out a couple times and we reconnected. We are taking things slow but seeing each other again. Staying private but committed. Im not letting it detract from training or fitness this time.
Monday November 10, 2025
Leg Day
Cybex Calf Press
190x10
250x6
310x8
270x8
230x10
Icarian Lying Leg Curl
90x10
130x6
170x8
120x8
High Bar Squat
45x8
135x6
225x4
255x4 (very narrow)
225x5
Cybex Leg Extension
170x8
135x10
100x12
Precor Unilateral Leg Curl
40x8
30x10
Haha totally get it. Both of us are in Christian male and female groups working through codependency issues and finding our own peace. I know won’t be seen as a smart choice. She reached out this time. Will see where this goes.
@wardog2k your love life is your business and I don’t wanna sound like I’m judging, but damn @throwawayfitness that’s the best meme usage I’ve seen in months hahaha
Totally get it thanks man lol
Tuesday November 11, 2025 (AM BW 152.8; holy smokes. Ive been eating way more and still lost 2 more lbs. 30” waist now too and close to single digit bodyfat)
Pull Day
HS Lat Pulldown
91x8
181x5
231x7 (ties PR)
Pull-up
BWx15,6
Barbell Row
135x6
225x6
HS One Arm Lat Row
49x8
94x6
139x4
Straight Arm Pulldown
150x6
120x8
90x8-10
(45 sec rest)
Smith Snatch Grip Shrug
195x8
HS Preacher Curl
49x8
74x6
61.5 x6
Face Away Cable Curl
60x6
45x6
(45 sec rest)
DB Hammer Curl
30’s x6
20’s x12
(45 sec rest)
Free Motion Cable Crunch
70x6
60x8
50x8
V-up
BWx12,10
Hell yeah! Nice work, brother.
Thanks brother! 
Wednesday November 12, 2025
Push Day
PF HS Incline Press
100x10
140x8
180x6
220x6
200x6
180x6
PF Chest Press
135x8
120x8
105x8
PF Pec Dec Fly
150x6
120x8
90x10
PF Rear Delt Fly
160x10
140x10
120x10
DB Side Lateral
40’s x8
35’s x8
30’s x8-10
Wide V-Bar Pushdown
70x10-12
50x10-12
Saturday November 15, 2025
Legs + Pull
Deadlift
135x8
225x5
315x3
365x1
405x1
435x0
Unilateral Leg Curl
50x8
40x8
30x8
Star Trac Leg Extension
120x8
165x8
135x8
Seated Calf Raise
90x10
50x10
Wide Lat Pulldown
160x8
130x8
Body Master Chest Sup T-Bar Row
145 + Machine x5
115 + Machine x6
Seated DB Curl
45’s x4
35’s x6
Sunday November 16, 2025
Bench only
Pause Bench
135x8
185x5
225x3
255x3
225 2x6
Yesterday I weighed 149.8. This is the lowest ive been since i was in high school. My energy is pretty depleted. Im not as lean as i was at 154 in 2023 but this cut took less than half the time in 12.5 weeks. I still want to lose a few more lbs of fat though.
I was sick AF this past week after my daughter had a stomach bug. I ended up doing 2 full body workouts, one with a lot of chest and back work plus squats and some arms. The other was just a quick bench/pull-up/leg ext + leg curl workout. I finally feel 100% today and had an extraordinary first Squat/DL day in a long time after not doing heavy competition stance squats in forever. Posting that next
Sunday November 23, 2025 (AM BW 158.4; gained 9 lbs after eating an extraordinary amount once i stopped having severe GI issues 2 days ago. It’ll come off quick with PMSF)
Legs + Some Back & Biceps
Seated Calf Raise
90x10
140x8
110x10
Squat
45x5
135x4
185x3
225x2
275x1
315x1
345x1 @8.5 RPE
295x3 @8.5 RPE
245x5 @7 RPE
SLDL (Deadstop)
135x5
225x4
315x3
350x4 @9 RPE
315x5 @9 RPE
(My right knee started locking up after SLDLs which sucked. Ill need to do leg curls before squats like i normally do even when I go heavy)
Star Trac Leg Extension
150x12
120x12
HS Unilateral Leg Curl
50x10
40x10
Pull-up (strict dead hang)
BWx12,8
EZ Bar Preacher Curl
60x8
Standing EZ Bar Curl
60x8
Monday November 24, 2025
Push Day (Chest Focus)
Incline BB Bench
45x8
135x5
185x3
205x1
225x1
185x8
Strong Pure Kraft Flat Bench
135x10
225x8
250x5
Free Motion Pec Dec
130x7
110x8
90x8
70x8
(45-75 sec rest)
Free Motion Rear Delt Fly
130x8
110x8
90x8
70x10
(30-45 sec rest)
DB Side Lateral
40’s x8
30’s x8
20’s x10
(30-45 sec rest)
Life Fitness Rope Pushdown (Outer Pulley)
50x12
35x12
(30 sec rest)
Cable Crunch
80x12
72.5x12
65x12
(30 sec rest)
Tuesday November 25, 2025
Back/Biceps
Wide Lat Pulldown
85x10
120x8
160x8 (Full ROM; first time since i started training again)
140x8
Barbell Row
135x6
225x5
185x6
One Arm Cable Row
100x5
70x10
Straight Arm Pulldown (outer)
Dropset 80x3 + 72.5x3
Dropset 65x5 + 57.5x5
42.5x10
35x10
30x12
(30-45 sec rest)
Free Motion Preacher Curl
70x12
60x12
Free Motion Cable Curl
70x5
60x5
Arms looking better after the huge refeed/diet break last week while cutting this week. V Taper is in now, just a few more days until abs are showing better again. Thanksgiving day I won’t be eating as much as usual.
Wednesday November 26, 2025
Shoulders/Traps, Calves + Extra Triceps
Cybex Calf Press
190x8
250x5
310x8
270x10
230x10
Cable Rear Delt Fly
30x15
45x12
60x6
50x8
Standing Overhead Press
45x8
95x5
135x3
Nautilus Nitro Plus Lateral Raise
95x7
80x8
65x10
DB Shrug
105’s x8
120’s x6
Hoist Face Pull (Inner)
100x12
120x8
One Arm Pushdown (Inner)
40x10
50x6
Friday November 28, 2025 (AM BW 154.6)
Arm Focused Upper Body + some abs (skipped legs as my knees been jacked up since stiff leg deads after squats on Sunday)
CGBP
45x10
135x5
185x3
225x1
255x1
285x1
295x1 (comp grip)
305x1 (cheated; comp grip; ive hit 315 numerous times but at 154 this is a PR)
225x12 (close grip)
Chin-up
BWx5
BW + 25 x3
BW + 45 x2 (so light)
BW + 90 x1
BW + 45 x6
BWx10
Icarian EZ Bar OH Extension
80x8
60x12
50x10
EZ Bar Curl
100x8 (probably a PR)
Alt DB Curl
40’s x8
35’s x8
Rope Pushdown
50x15
40x15 (nasty pump)
Rope Curl
155x6
125x8
95x10
Cable Crunch
97.5 x6
82.5 x12
Damn! Looking good, man.
