Post: #101

Deadlifts
5x5 310

Single leg deadlifts
95lb 3x10 (note, do left leg first next time)

Lunges
50 lbs 3x8

Hip thrusters
335 3x6

50 back extensions

Leg press 4 plates superset with calf raises
4x11

push ups on knuckles 4x19

Am going to start doing less volume on deadlifts so I can do higher weights going forward

Post: #102

Bench
275 x1
285 x1
295 - failed rep, switched to a bar with more grip
295 x 2 singles
275 x 2
225 x 6 (did extra slow and controlled)

Iso later pulldown 3 sets of 10 120, superset with press down 70 lb sets of 8

Incline bench 3 sets of 3 205

2 sets of 2 215, with failed 2nd rep on 1st set

Experimented with above knee rack pulls to work out upper back, made it up to 2 singles of 415

315 barbell shrugs 3x5

Pullup and dip superset burnout x3

135 close grip chin up superset burnout x3

Abs

Post: #103

Fuck rack pulls never doing them again. Havent had any back pains from deadlifts lately, but one day of rack pulls at not even that high of a weight and I'm feeling it. Experiment over.

Post: #104

135 x10
185 x8
225 3x6
245 1x2
275 2 singles , struggled on depth on second

135 2x7

One side weighted lunges superset with abs
3x10 40(up rep next time)

One leg isos
2x10 40 dumbells


Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x6 6 plate

50 back extensions

Post: #105

Bench
225 x5
255 5,5,5,5,4
225 x 2

One arm pull backs superset with 62.5 push downs (7 reps)
47.5x12
52.5 3x10

Incline bench
195 4x5, 5th set went for 5 got 3

100lb shrugs 4x12 superset with wide grip pullups

3 sets cable crossover 32.5 lbs superset with 17.5 lbs back cables

Dips chin up superset

Abs

Post: #106

Deadlifts
225 x5
275 x 5
325x5
345x2
365x1
375x1

One side weighted lunges superset with abs
3x12 40(up weight next time)

One leg isos
2x10 42.5 dumbells


Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x6 6 plate

2x6 single leg 1.5 plate

50 back extensions

Post: #107

Deadlifts
225 x5
275 x5
335 3x3 (340 next time)

Single leg deadlifts
95lb 3x10 (note, do left leg first next time)

Lunges
52.5 lbs 3x8

Hip thrusters
340 4x6

50 back extensions

Leg press 4 plates superset with calf raises
4x11 (up weight next time)

Post: #108

Deadlifts
225 x5
275 x 5
325x5
345x2
365x1
385x1

One side weighted lunges superset with abs
3x12 45(up rep next time)

One leg isos
2x10 45 dumbells


Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x7 6 plate

2x7 single leg 1.5 plate

50 back extensions

Post: #109

Bench
225 x 5
245 x 5
275, 3, 2,2,2

Iso later pulldown 3 sets of 8 150, superset with press down 75lb sets of 5

Incline bench
185 1x5, 205 x 3, 210 x3, 215 x2

Post: #110

Deadlifts
225 x5
275 x5
340 3x3

Post: #111

Deadlifts
225 x5
275 x 5
325x5
345x2
365x1
385 2 singles

One side weighted lunges superset with abs
3x12 47.5(up rep next time)

One leg isos
2x10 45 dumbells( up weight next time)


Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x7 6 plate

2x7 single leg 2 plate

50 back extensions

Post: #112

Deadlifts
225 x5
275 x5
315 x3
345 3x3 (stick with this weight till form is perfect)

Single leg deadlifts
95lb 3x10

Lunges
52.5 lbs 3x8

Hip thrusters
345 4x6

50 back extensions

Leg press 4 plates superset with calf raises
4x12

Post: #113

Wasnt really feeling it today

Deadlifts
225 x5
275 x 5
315 x 3
365 x 1
385 1 singles

Leg press
1x12 3 plate
1x8 4 plate
1x7 5 plate
2x7 6 plate

2x7 single leg 2 plate

50 back extensions

Post: #114

Bench
225 x5
255 5,5,5,5,4


Iso pull downs 150lb sprst w 60 lb push downs (7 reps)

Incline bench
195 5,5,5,4 +1,

100lb shrugs 4x12 superset with wide grip pullups
Abs

Post: #115

Deadlifts
225 x5
275 x5
315 x3
345 3x3 (stick with this weight till form is perfect)

Single leg deadlifts
95lb 3x10

Lunges
52.5 lbs 3x8

Hip thrusters
345 3x6, 350 x 6

50 back extensions

Leg press 4.5 plates superset with calf raises
4x10

My gains have slowed but I've upped the intensity of my HIIT training and its showing in my cutness.

Post: #116

Bench 195x75
50 rep 100 lb row
75 rep 145
5 incline bench
dip and 140 late pulldown superset, x10,8,7,7

Abs

Post: #117

Squats
135 x10
185 x8
225 3x6
245 1x2
275x2 singles, struggled a bit on depth
295 2x3 half squats

225 full squats 2x3
135 3x7

Post: #118

Bench
185 12, 12
225 7, 7
245 3, 3
275 1, 2, 2


Iso pull downs 155lb (8 rep) sprst w 75lb push downs (6 reps)

Incline bench
135 x 10
155 x8
175 4x5

100lb shrugs 4x12 superset with wide grip pullups
Abs

Post: #119

Squats
135 x10
185 x8
225 3x6
245 1x3
275x3 singles
225 full squats 2x4
135 3x7

Single leg deadlifts
95lb 3x10

Hip thrusters
355 3 x 6

50 back extensions

Leg press 4.5 plates superset with calf raises
3x6

Post: #120

Bench
275 x1
285 x1
295 x1
300 x 1
305 2 failed reps, 1st one got 95% there
275 x 2
225 2 x4 (did extra slow and controlled)

Iso later pulldown 3 sets of 10 125, superset with press down 70 lb sets of 8

Incline bench 215 2x2, 1x3

315 barbell shrugs 4x5

Pullup and dip superset burnout x3

42.5 chest cable chinup superset burnout x3

Abs

Post: #121

Squats
135 x10
185 x8
225 3x6 (do 7 next time)
245 1x3
Singles 275, 280, 280 questionable depth on last
225 full squats 2x4
135 3x7

Post: #122

Squats
135 x10
185 x8
225 3x7
245 1x3
Singles 275, 280, 280 hit depth on all
325 half squats 3x3
225 full squats 2x4
135 3x7

Post: #123

Deadlifts
225 x5
275 x 5
325x5
345x2
365x2 singles
385 1 single

One side weighted lunges superset with abs
3x12 47.5(up rep next time)

One leg isos
2x10 45 dumbells( up weight next time)


Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x5 6 plate

2x4 single leg 2 plate

50 back extensions

Post: #124

Bench
225 x5
255 5,5,5,5,5 ( up weight next time)


Iso pull downs 150lb sprst w 60 lb push downs (7 reps)

Incline bench
195 5x5 (up weight)

100lb shrugs 12,12,15,15 superset with wide grip pullups
Abs

Post: #125

Squats
135 x10
185 x8
225 3x7
245 1x3
Singles 275, 285, 285 struggled on depth at 285
335 half squats 2x3
235 full squats 2x4
145 1x7

Single leg deadlifts 95lb 2x10