Biceps/Abs (second workout 4 hours later)
BB Curl
45x8
85x6
75x6
65x8,6
Incline DB Curl
30’s x7
25’s x7
20’s x8
Spider Curl
20x10
15x10
Decline Sit-up
45x10
35x10
25x10-12
1 Like
Friday March 20, 2026 (AM BW 151.8)
Push Day (Shoulder Focus)
Seated Military Press
45x8
75x6
105x4
135x5
115x6
(More upright bench thats a high adjustable bench so this was a lot harder but felt it in my front delts more)
Low Incline DB Press
80’s x8
70’s x10,8
Weighted Dip
BWx6
BW + 70 x8
BW + 45 x12
DB Side Lateral
40’s x6 + 2 partials
30’s x8
(Man these sucked compared to Monday’s chest focused push day where i smashed 12 rep sets from 35’s down to 20’s with strict form so cut it at 2 sets and did upright rows. Could be due to my clunky thicker and longer olympic dumbbell adjustable handles feeling heavier though too)
BB Upright Row
45x8
65 2x10, 1x8
BB Skullcrusher
65x10
85x6
75x8
Band Pushdown
Light Band 4 hands up x10
Light Band 3 hands up x10
Light Band 2 hands up x10
1 Like
Sunday March 22, 2026
Leg Day
SSB Calf Raise
61x10
151x9
131 2x10
111x10
Bent Knee Calf Press
208x12
Sled only (118) x12
Bodyweight Calf Raise
BWx12
Lying Leg Curl
10x10
30x5
40x8
30x8
20x10
SSB Squat
61x8
151x5
201x3
241x1
271x5 (30 more lbs 1 less rep than last time)
241x8 (2 more reps than last time and now as a backoff set)
HS Leg Press
388x12 (4 more reps and knees to my throat basically)
298x13
Titan Fitness Leg Extension
140x10
105x10
70x12 + 3 partials
V-up
BWx16,12
Been eating a lot more carbs. Today over 200g. But staying right below maintenance to continue cutting if I can to 8% while gaining strength.
1 Like
Monday March 23, 2026
Pull Day
Neutral Pull-up
Warmup BWx5
Warmup BW + 15 x4
BW + 45x6
BW + 25x8
BW + 10x8
(Most strict pull-ups ever lately both wide and neutral grip chest to bar)
Matrix Lat Row
160x8 (PR)
130x8
110x10
EZ Bar Straight Arm Pulldown
65x8
50x10
40x10
30x12
Incline Rear Lateral
35’s x12(PR), 8
25’s x12
20’s x12
Incline DB Curl
35’s x10 (PR)
30’s x8
20’s x10
(Biceps were fried could’ve stopped here)
Matrix Preacher Curl
Dropset 50x4 + 30x4
Reverse BB Curl
40x10
Matrix Machine Crunch
130x10
100x10
1 Like
Tuesday March 24, 2026
Push Day (Chest Focus)
Flat BB Bench
45x10
135x8
185x5
215x3
245x2
265x1
275x3 (best was 4 reps but at 170+. This is a big PR at 151-152)
235x8
Matrix Incline Press
102x10
192x6
222x8 (PR on this machine)
202x8
Weighted Dip
BWx8
BW + 50x4
BW + 75 x8
Incline DB Fly
40’s x10
35’s x10
30’s x10
Pec Dec Fly
100x8
70x10
One Arm Cable Side Lateral
20x6
10x10
5x12
Cable Upright Row
50x8
35x10
Overhead Rope Triceps Work
50x8-10 (overhead pushdown)
40x10 (overhead extension)
30x12 (overhead extension)
20x12 (overhead extension)
EZ Bar Pushdown
40x10
30x15
2 Likes
Awesome work: That’s quite a change in BW—big bench PR for sure!
1 Like
Thanks man!
1 Like
Wednesday March 25, 2026
Leg Day (Ham Focus)
RDL
135x8
225x6
275x4
315x6 (crazy good stretch)
285x6
255x6
Going to keep RDLs as a main hinge movement. I felt them so good in my hams. Never had a ham pump like this even with doing RDLs as assistance work to deadlifts. SLDLs are good too. I have classic physique goals and these will likely be better than conventional deadlifts for me.
Front Squat
45x5
135x4
185x4 (too fatigued but super deep)
Matrix Pin Select Leg Press
245x4 + 325x8
285x10
245x12
Matrix Leg Extension
120x15
100x15
Matrix Lying Leg Curl
85x10
60x10
Seated Calf Raise
90x10
50x12
My legs looked insane after this but didnt take clothed pics lol. 13 sets of quads for the week and 8 sets of hams. 9 sets of calves so far will end up around 12-13 sets for calves a week.
1 Like
Thursday March 26, 2026
Pull Day
Pull-up
BWx10,7
(Felt sluggish and groggy; legs were just 12 hours prior and i was a zombie waking up)
Barbell Row
45x10
135x5
Top set 165x8
Backoff set 135x8
Straight Arm Pulldown
50x10
40x12
30x16
Face Pull
50x15
40x15
30x15
Barbell Curl
45x8
75x5
95x6 (PR after back work; done more fresh on an arm only day. Felt more awake finally by time i got to curls)
75x8
Incline DB Curl
30’s x8
25’s x 8-9
20’s8
Hammer Strength Crunch
70x6
50x8
Hanging Leg Raise
BWx15
Straight Leg Matrix Calf Press
220x10
180x10
140x12
1 Like
Friday March 27, 2026 (AM BW 150.4… 29” waist… crazy and I am reversing out of my cut here)
Push Day (Delt/Tri Focus)
Seated Military Press
45x8
75x6
105x4
135x6 (1 more rep than last time) @10
115x8 (2 more reps) @9.5
CGBP
135x8
185x5
215x3
245x6 @10
225x8 @9-9.5
BB Upright Row
45x10
75x10
65x10
55x10
DB Side Lateral
30’s x10
25’s x10
20’s x10
BB Skullcrusher
45x10
85x8 (2 more reps; PR)
65x15
Band Pushdown
Light Band 3 hands up x10
Light Band 2 hands up x12
Superset
Incline DB Fly 30’s x20,12
Push-ups BWx25,12
(Nastiest pump of all)
1 Like
Saturday March, 2028 (AM BW 149.6; 28.5” waist off 2600 cals a day. Holy cow)
Leg Day (Quad Focused; 7 training days in a row with 3 leg days in that time)
SSB Calf Raise
Warmup 61x8
151x10 (PR; 1 more rep)
111x12
Bent Knee Calf Press
258x12 (PR)
208x12
Bodyweight Calf Raise
BWx12
Titan Fitness Seated Leg Curl
Warmup 70x10
105x8
90x8
70x10 (better execution than warmup)
SSB Squat
151x8
201x4
241x2
276x5 (PR)
241x10 (PR)
Titan Fitness Leg Extension
165x10 (PR)
140x10
105x12
V-up
BW 2x15
1 Like
Sunday March 29, 2026
Pull Day (8th training day in a row)
Neutral Pull-up
BWx5
BW + 25 x4
BW + 45 x2
BW + 60 x6 (PR)
BW + 35 x7
BW + 10 x8
Barbell Row
135x6
185x3
205x8
175x8
HS Chest Supported One Arm Row
51x8
96x6
141x8
121x8
Straight Arm Pulldown
7 plates x15
6 plates x15
5 plates x15
Incline Rear Lateral
40’s x8 (PR)
30’s x10
25’s x12
20’s x12
Incline DB Curl
40’s x8 (PR)
35’s x8
30’s x8
Spider Curl
25x8
20x8
15x8
1 Like
Monday March 30, 2026 (BW after 2 meals was 152)
Push Day (Chest Focus; destroyer of worlds type day for a 9th training day in a row)
Flat BB Bench
45x10
135x8
185x5
215x3
240x1
Top set 250x7 (PR)
Backoff set 225x10
Low Incline DB Press
85’s x8 (PR)
75’s x9
Weighted Dip
BWx8
BW + 50 x5
Top set BW + 75 x10 (PR)
Incline DB Fly
35’s x12,8
30’s x12
(Mega pump)
One Arm DB Side Lateral
30’s x15 (monster PR)
25’s x15
Band Pushdown
Light Band 2 hands up x25 (PR)
Light Band 1 hand up x15
1 Like
Tuesday March 31, 2026
Leg Day (Ham Focus) + Extra Biceps
RDL
135x8
225x5
275x3
325x8 (PR)
285x8
Matrix Seated Leg Curl
100x8 (PR on this machine)
80x9
60x10
Matrix Leg Press
347x8
487x10
437x10
Matrix Leg Extension
150x12 (PR on this machine)
120x12
90x12 + 4 partials
Matrix Straight Leg Calf Press
280x12
240x12
Seated Calf Raise
85x10
55x12
Matrix Ab Crunch
135x15 (PR)
115x15
Rope Curl
60x10
40x10
Had ~3500 calories yesterday as i didnt eat much after my push session and it was an insanely difficult session so i had my highest fat meal in months from Mcdonalds. Just 2 double cheeseburgers and a small fry then another bowl of cereal. Controlled higher calorie day withiut messing up my reversal. So much energy for legs this morning even being a 10th training day in a row.
1 Like
Thursday April 2, 2026 (AM BW 155; i started reversing out of my cut last weekend and for 3 days i just had high fat and 3200-3600 calories as I was so starving i felt sick. Im stabilizing today around 2600-2800 calories so i dont blow up and ruin my cut. When i go above 2800 itll come from more carbs while keeping fat low to moderate)
Pull Day
Pull-up
BWx13,9,7 (very strict chest to bar)
One Arm DB Row
90x8
80x8
70x10
Straight Arm Band Pulldown
Light Band 3 hands up x20
Light Band 2 hands up x15
Incline Rear Lateral
30’s x12,8
20’s x15
Barbell Curl
45x5
95x7 (PR)
75x7
Incline DB Curl
30’s x8
20’s x10
Bodyweight Calf Raise
BWx16,10
5 hours later LISS cardio
Bike 20 mins
4.32 miles
104.1 calories
Yesterday i did 3 10 minute sessions of walk/jog intervals as im doing 20-30 mins of LISS a day while reversing and bulking to stay healthy whereas i did 0 cardio during this last cut.
1 Like
Friday April 3, 2026 (AM BW 154.6; tightened up on 3155 calories yesterday losing half a pound. 35g fat, 470g carbs, 240g protein. My maintenance with my activity is likely around 3,000 on training days)
Push Day (Delt Focused) AM Session
Seated Military Press
45x8
75x5
105x3
Top set 135x6 (more strict form; tied reps with worse form from last time)
Backoff set 115x8 (same here)
Low Incline BB Bench
135x6
165x4
195x2
Top set 215x4 (last rep cheated; best was 225x6 fresh without doing military press first)
Backoff set 185x7
Flat DB Fly
45’s x12
40’s x12
30’s x12
Will do side laterals, db rollbacks, and pushdowns this evening.
1 Like
PM Delt/Triceps
DB Side Lateral
Warmup 10’s x10
35’s x10
30’s x10
25’s x10
20’s x12
One Arm Band Side Lateral
Red Mini x10,8
Barbell Upright Row
75x8
65x8
DB Rollback
35’s x12 (PR)
30’s x12
One Arm DB OH Extension
30x7
20x10
(Bit stretch and pump)
Band Pushdown
Dropset Light Band 3 hands x8-10, 2 hands x4, 1 hand x3
Dropset #2 Light Band 3 hands x5, 2 hands x3, 1 hand x2
1 Like
Saturday April 4, 2026 (AM BW 154.2 after 3600 calories yesterday with 500g carbs)
Legs (Quad Focus) + Biceps
SSB Calf Raise
61x8
131x5
181x6 (PR)
141x8
111x8-10
Hammer Strength Bent Knee Calf Press
298x10 (PR)
208x10
Bodyweight Calf Raise
BWx10
Titan Fitness Seated Leg Curl
70x8
105x9 (PR)
90x10
70x10
SSB Squat
61x8
151x5
201x3
241x2
281x5 (PR)
246x5 (major fatigue. I hit 241x10 after 276x5 last time. My back and body are fatigued. Next quad session ill likely keep squats @7-8 and do 3 sets versus @9-10 for 2 set)
HS Leg Press
438x10 (less depth; feet higher so heels wouldnt be off the platform. Still felt it good)
Titan Fitness Leg Extension
150x12
130x12
105x12 + 4 partials (quads were savagely eviscerated)
Pinwheel Curl
40’s x8
30’s x12
Spider Curl
20’s x10,8 @7-8 RPE (good pump work)
V-up
BWx22,12
1 Like
Monday April 6, 2026 (AM BW 159)
Pull Day off 0 hours sleep
Weighted Chin-up
BWx5
BW + 25x3
BW + 50x1
BW + 75x3 @10
BW + 50x5 @9-9.5
BW + 25x6 @8-8.5
BWx10 @7-7.5
Barbell Row
135x8
165x5
195x1 + 6 (reset to check weight)
155x8
135x8
Band Straight Arm Pulldown
Light Band 3 hands up x23 (PR; best form ever)
Light Band 2 hands up x12
Incline Rear Lateral
25’s x15
20’s x15
Incline DB Curl
40’s x8 (tied PR)
30’s x8
20’s x10
Calf Raise
BWx12
Hanging Leg Raise (Dead Hang from Pull-up Bar)
BWx10 + 5 (swung too much)
1 Like
Tuesday April 7, 2026
Push Day (Chest Focused off 9 hours of sleep led to the best workout ever)
Flat BB Bench Press
45x10
135x8
185x5
215x3
245x1
Top set 260x7 (monster PR)
Backoff set 235x10 (PR)
Low Incline DB Press
75’s x12,10
Pec Dec Fly
140x10
115x10
Incline Cable Fly
40x10
30x10
20x12
High to Low Cable Crossover
50x12
One Arm Cable Side Lateral
20x8
10x12
DB Side Lateral
40’s x5 + 5 partials
30’s x10 + 4 partials
20’s x12 + 3 partials
One Arm DB Tri Extension
40x4 + 1 failed
30x8 (PR)
20x13
Straight Bar Pushdown
60x10
50x10
40x10
HS Crunch
80x6
50x10
1 Like