Chest and Bi


Bench Press
205 x 8
225 x 8
245 x 7
265 x 6

Incline DB Press
85 x 8
90 x 7
90 x 8
95 x 6

Press Machine
270 x 8
320 x 7
340 x 6
340 x 5



Standing Alternating Curls
47.5 x 8
50 x 7
50 x 7
52.5 x 6

Hammer Curls
55 x 8
60 x 7
60 x 7
60 x 7



good day....feel like ive been lifting a lot heavier :)

ate 3 eggs, sausage, banana...

ate burrito and half a can of pringles... lol

ate pork tenderloin and the rest of the pringles (forgot bread!)

ate a big ass chicken baked potato

drank my shake with oats..

ate a peanut butter bar

ate some pork chops and mashed potatoes... and green beans

ate a brownie...

will eat more dinner later

Shoulders, traps, tris


Shoulder Press
135 x 10
155 x 8
175 x 7
175 x 7 (dont go higher than this on shoulders...they start popping at 195)

Lateral Raise
42.5 x 8
45 x 7

Front Raise
42.5 x 8
45 x 7

Rear Raises
50 x 8
52.5 x 8
55 x 7


Shrugs
320 x 8
320 x 8
320 x 8


Overhead Tri Ext DB
40 x 10
42.5 x 10
45 x 8

Skullz
80 x 8
80 x 8
80 x 8

Cable Pushdown
80 x 10
90 x 10
100 x 8



Good day :)

the past 2 days this is my meals..


ate 2 eggs, sausage, banana....

burrito with chips

two pork tenderloin sammiches

potato with chicken...

shake with oats

pizza (large)

and snack...

Legs


Squats
315 x 7
335 x 6
355 x 6
375 x 6
375 x 5

Front Squats
225 x 8
245 x 6
265 x 5
265 x 5

Kneeling Leg Curls
95 x 8
95 x 8
105 x 7

Standing Calf Raise (super sets and different positions...slow)
4 sets of 15-20

Seated Calf Raises 150lbs (supers)
4 sets of 15





LEGS ARE FACKED!

diet has been horrible... not even going to mention it lol.

Been having some fun the past two night with alcohol :)

Did the basic meal plan on saturday... today has been a bit horrible though

2 eggs sausage and a banana

burrito and chips ;)

2 pork tenderloin sammiches

chicken baked potato

chips and a couple granola bars

3 burritos

going to eat some oreos and mild in a bit :)

Back


Deadlifts
315 x 7
335 x 6
355 x 5
355 x 5

Seated Row
160 x 8
170 x 8
180 x 8
190 x 6

Close Grip Pulldowns
150 x 8
160 x 7
170 x 6
170 x 6



Good day :)

Didnt feel as good as last week, but still good

2 eggs, sausage, banana

chips and burrito

two pork tenderloin sammiches

chkn baked potato

chips, a couple peanut butter bars

a large pizza

chest and Bis


Bench Press
185 x 8
205 x 8
225 x 8
245 x 7 (should have went 20lbs higher on all these...grrr)

Incline DB Press
85 x 8
90 x 6
90 x 6
90 x 6

Press Machine
270 x 8
290 x 6
310 x 5
270 x 6

Chest is hurting!



Alternating Bi Curls
47.5 x 8
50 x 7
52.5 x 6
55 x 6

Hammer Curls
55 x 8
60 x 7
65 x 6
65 x 6


Good day :)