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
