Tuesday March 3, 2026 (AM BW 159)
Shoulders
OHP
45x10
70x8
95x5
120x4 @7-7.5
105x5 @6.5-7
95x6-7
Cable Upright Row
135x8
110x8
90x8
Cybex Side Lateral
80x12
70x12
50x12
30x15
Flex Rear Delt Fly
140x12
110x16
80x16
Face Pulls (face level)
70x20
50x20
I took a pic post workout below but then did 10 mins in the sauna and went into the posing room with people working out in there so i couldnt take pics there, but my delts and arms looked thick and veiny as hell with lines in my delts and back from the front was wide with a double biceps.
1 Like
Wednesday March 4, 2026 (AM BW 158.2)
Legs
Pause Squat
45x5
135x4
185x3
225x5 @7-7.5 RPE (felt sluggish but still easy)
205x5 @6.5 RPE
205x5 @7-7.5 RPE
Deadlift
135x3
225x3
275x2
315x1
Back felt fatigued and bar speed was slow so i cut it here. Saturdays furniture moving was like a 3+ hour deadlift session so my body is still recovering but getting movement in.
I will get leg extensions, leg curls, calves and abs in tonight.
1 Like
Wednesday March 4, 2026 PM workout
Leg Accessories
Rusted Lying Leg Curl
20x12
30x12
20x12 (mega burn)
Titan Fitness Seated Leg Curl
95x6
70x10
Titan Fitness Leg Extension
130x10
105x15 + 8 bottom half partials
105x10 + 5 top half partials
(Finally learned how to use this machine that doesnt have the best resistance profile. My quads and hams were toast. Thanks ChatGPT for helping make this machine more effective lol)
HS Calf Press
348x15
298x15
(Calves fried in 2 set)
Leg Raise
BW 2x20
1 Like
Thursday March 5, 2026 (AM BW 160)
Arms
CGBP
45x8
135x6
185x4
210x2
235x7 @8
205x8 @7.5-8
205x8 @7.5 (slightly easier)
Decline DB Rollback
30’s x12
30’s x8
30’s x7
(Amazing tricep pump)
Band Pushdown
Light Band 4 hands up x10
Light Band 3 hands up x12
Light Band 2 hands up x12
(Triceps decimated)
Band Overhead Extensiom
Light Band 1 hand up x10
Chin-up
BWx10,8,6
Barbell Curl
75x8
65x8
(Biceps smashed)
Hammer Curl
30’s x10,8
1 Like
Thursday March 5, 2026 PM workout
Mini Delt/Trap session
DB Side Lateral
20’s x15,12
Band Pullapart
Red Mini x22 (whole band)
Red Mini x22 (Top of band)
Plate Shrug
45’s x16,14
45-60 sec rest between all sets; up to 2 mins between movements. 10 minute workout.
1 Like
Post workout shots from last night
1 Like
Sunday March 8, 2026
Legs (Quad Focus)
Matrix Hack Squat
195x8,6,5
Matrix Leg Press
3pps x12,8
2 plates + 25 x8
Matrix Leg Extension
135x12
Dropset 107.5 x8 + 80x4 + 60x3
Matrix Seated Leg Curl
80x10
60x10
40x12
Matrix Calf Press
225x10
185x10
V-up
BWx12,10,8
No sleep last night and 1200-1400 cals the last few days to get to single digit bodyfat as fast as possible so im depleted. I always sucked at hack squats; 1 plate per side felt heavy today but leg press is also half what it used to be so im sure my body is just depleted. Im also overstimulated from caffeine, nicotine and yohimbine so i need to cut them out to sleep consistently. Hadn’t had a problem sleeping for weeks but I’m sure its catching up now. That said had some quad veins coming out again and calf veins are bigger now.
1 Like
Monday March 9, 2026
Push Day (Chest Focused)
Flat BB Bench
45x10
135x8
185x5
215x3
245x6
225x8
Incline DB Press
80’s x10
75’s x10
Weighted Dip
BWx8
BW + 45 x6
BW + 90 x8
BW + 70 x9
Incline Cable Fly
60x8
46x7
34x10
26x12
DB Side Lateral
35’s x8
30’s x8
20’ x12
Life Fitness Rear Delt Fly
130x15
115x15
100x15
85x15
Seated DB OH Extension
70x9
70x8
60x10
Rope Pushdown
35x10
25x10
Sauna 10 mins
Early morning shots
Post workout shots
1 Like
Wednesday March 11, 2026
Pull Day (Back Thickness Focus)
Deadlift (Dead stop)
135x5
225x3
275x3
315x2
350x1
375x4
Rack Pull (T&G without bouncing)
315x3-5
405x4
Barbell Row
225 2x6
Chest Supported Iso Low Row
188x8,6
Wide Lat Pulldown
10 plates x10
8 plates x10
7 plates x10
Straight Arm Pulldown
6 plates x15
5 plates x20
Face Pull
6 plates x20
8 plates x15
Alt DB Curl
40’s x9-10
35’s x10
30’s x10
Cybex Eagle Preacher Curl
70x8
50x10
30x15-20
Hanging Leg Raise
BWx15,12
Running PPL again as a set 6 day a week routine is just too difficult with my life. Some weeks are 4-5x a week, other week are 6. PPL is perfect for flexibility and I can add extra arm work in when there’s spacing between days such as biceps on leg day and triceps on pull day if the rolling PPL split has rest days after hitting those muscles sometimes.
Also trying deadlifts on back thickness pull day instead of a leg day. But in a couple rotations I’ll likely include RDLs on leg day if enough rest between deadlifts and that one of the leg days is enough.
Finally here are some shots from yesterday morning; woke up fuller and dry.
1 Like
Thursday March 12, 2026
Push Day (Shoulder Focus)
Seated DB Shoulder Press
30’s x10
40’s x8
50’s x6
60’s x4
70’s x6 (ties old PR)
55’s x10
Plate Loaded Incline Press
102x8
192x6
152x8
Flat DB Fly
45’s x8 (felt bleh)
Cable Crossover
30x15 (better)
One Arm Cable Side Lateral
15x8
10x12
10x8
(These sucked today but less rest from push on monday rearranging my split)
Cable Upright Row
50x8
35x12
25x15
Incline Rear Lateral
35’s x12
27.5’s x12
20’s x12
15’s x12
Straight Bar Pushdown
50x15
40x15
1 Like
Friday March 13, 2026 (AM BW 156.4)
Leg Day (Quad Focused)
SSB Calf Raise
61x12
151x8,6
111x9
81x12
HS Calf Press
208x12,10
Lying Leg Curl (rusted machine)
10x10
30x6
Dropset 40x5 + 30x6 + 20x5
Dropset 30x8 + 20x4 + 10x6
SSB Squat
61x10
151x6
201x4
241x6
221x6
(Narrower stance and more knee flexion than ever. First time i felt squats almost solely in my quads and it felt amazing. Doing calves and lying leg curls first is crucial for me to be able to do this without knee pain)
HS Leg Press
388x8
298x12
(Far less weight as my feet were low, narrow and i went as deep as my machine allowed me)
Titan Fitness Leg Extension
140x10
105x10
70x10
(Squeeze at the top and controlled descent. Even with less tension at the bottom my legs were in agony each set)
Decline Situp
20x15
45x12
BW only x16
1 Like
Saturday March 14, 2026 (AM BW 154.6; holy cow, 2023 body weight at my bottom and even leaner this time)
Pull-up
BWx10,7,6,
Chest Sup DB Row
60’s 2x6
Straight Arm Band Pulldown
Light Band x20,12
Incline DB Curl
30’s x10,8,6
Barbell Curl
75x6
65x6
1 Like
Monday March 16, 2026
Push Day (Chest Focus)
Low Incline BB Bench
45x10
135x8
175x5
205x3
225x6 (PR)
200x8 (PR)
Seated Chest Press
135x6
165x10 (adjusted seat so I got a deeper stretch; magnificent pump)
155x10
Low Incline Cable Fly
50x10
40x10
30x10
High to Low Cable Fly
60x6 (fried after all the other work)
40x12
30x15
DB Side Lateral
35’s x12 (huge PR)
30’s x12
25’s x12
20’s x12
One Arm Cable Side Lateral
10x12
5x12
Seated DB OH Extension
45x12
40x12
(No back support this time on a seated bench so these felt awkward and went lighter)
Rope Pushdown
50x8
40x10
30x12
1 Like
Wednesday March 18, 2026
Leg Day (AM Session - Deadlifts + Quads)
Deadlift
135x5
225x4
315x3
355x1
385x3 (grip gave out; had more in me but the bar was harder to grip)
315x6
Matrix Leg Press
3pps 2x12 (deep and slow)
Matrix Leg Extension
150x10
130x10
100x10
70x10
(Quads were seared)
I’ll do leg curls and calves this evening.
1 Like
