Long hot day at work today. Still getting used to summer 
PULL UPS
5 x BW
7 +15lbs
10 + 15lbs
7 + 15lbs
6 + 15lbs
10 x BW
BENT OVER ROWS
bar x 20
75 x 15
105 x 12
145 x 12
145 x 12
145 x 12
Dumbbell curls
Barbell curls
Straight arm lat pull downs
Aaaaaand some legs extensions because Iāve been neglecting the wheels and it shows.
Only way I can get my lats flexed is with some type of over head arms shenanigans. Had my wife take a picture of my baby wings because I think itās awesome!
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How bloody tall are you???
Giants everywhere around here
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Looking āgoodā big by the way mate
For real? Shit I thought at least 6ā4
And thatās how youāll be in my head
Ha, I wish. I think my short power rack and extremely long torso makes it seem that way.
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Pretty lame workout. I decided to try flat bench for the first time and it hurts, not in a good way lol
Bench
Bar x 20
75 x 12
105 x 10
165 x 5
195 x 5
205 x 5
205 x 5
205 x 5
OHP
bar x 20
75 x 10
105 x 10
145 x 8
135 x 10
Tried close grip bench for the first time today for triceps.
I supersetted close grip bench and tricep rope pullndowns
135 x 15
135 x 15
135 x 15
Lateral raises
Rear delt raises.
Shoulders and elbows now screaming.
Good job on the WPUās, and I think you should go back and take a look at the first pictures you posted of yourself so we can appreciate how far youāve come. Awesome work, dude.
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I was thinking from the pic you looked ridiculously tall too! Might be you just have a long wingspan. Either way looking strong man. Lats are hard to flex until you get some practice with a spread. My coach says to first spread tour shoulders as wide as possible and then to push the top/back of your triceps into them. It helped me learn to pose for sure. Still working on growing my wings too!
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Thanks man! I do honestly feel like Iāve made some great progress, but like everybody I want more and I wish I had more. If it wasnāt a long road to be fit everybody would be fit I guess.
Iām getting my first dexa scan Friday, that will serve as a reality check of my fat and a starting point to track future progress.
Another horrible leg day doing light weight with low reps in pain.
Back squat
285 x 5
285 x 5
285 x 5
Front squat
225 x 5
Couldnāt take the pain anymore so did some leg curls and went upstairs.
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Ever tried BFR for leg days?
I hear good things but never really bothered myself
Blood flow restriction my man
Handy for isolation exercises, not so much compound lifts
Felt like a zombie at work all day, it was so freaking hot! Had a red bull and spaghetti pre workout for extra energy and sex mid workout for extra cardio
Pull ups
6 +15lbs
6 +15lbs
6 +15lbs
10bw
Bent over rows
155 x 10
155 x 10
155 x 10
Barbell curls
75 x 10
75 x 10
75 x 10
75 x 10
Dumbbell hammer curls
Did a bunch with 20ās. No idea how much.
Skipped bench and direct shoulder work today. Pushed for time and my left shoulder is a little dry feeling.
OHP
145 x 10
145 x 10
145 x 7
145 x 4
Close grip bench
165 x 12
165 x 10
165 x 10
Trap bar shrugs
145 x 50
145 x 50
145 x 50
Dips
10
10
10
10
Also went and got a dexa scan today. I was shocked to see 20% BF, I really thought it would be 30+. Gonna get another one in a few months and track progress that way.
Also my T-ransformation picture. Made progress but not as much as I could have had my diet stayed in check. Hard to out train a bad diet!
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This is like, shockingly rare to say, but youāve clearly gained nearly all massā¦and a lot of it. Shoulders and traps BLEW UP and quads as well. Awesome work dude.
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One of the benefits of starting with enough fat already! Thanks man, I honestly feel like I kept the fat gain to a minimum.
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Awesome work man! You killed it
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Spent all morning kayaking on the Cahaba River and I am burnt to a freaking crisp. It hurts just to be alive kept it short and sweet today.
Deadlift
315 x 12
345 x 10
375 x 6
Got my wife to take a picture of my traps while lifting. Seeing the veins makes me feel so freaking cool I canāt wait to be big and lean and see them all the time!
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