Missed my workout last night because i had some stuff to do. Meals were the same.


Today my meals are WAY off, but i had to get a tooth pulled... So i havent been able to eat much.


My weight was up to 226 though.... up 13lbs...

Shoudlers


Front Raises
40 x 10
42.5 x 8
45 x 7
45 x 7

Lat Raises
40 x 8
40 x 8
40 x 8
40 x 8

Rear Raises
50 x 8
55 x 7
55 x 7
55 x 7


Shrugs
320 x 8
320 x 8
320 x 8


Over Head DB Tri Ext
40 x 10
42.5 x 10
45 x 8

Dips
3 sets of 10

Pushdowns
80 x 10
90 x 10
100 x 8
80 x 10

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you have my same build right now good job keep it up bro

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trying to get back to chest i use to work with 225lbs 5x5 routine it worked great for me i want it back i feel off for 5 monts been back for 1 1?2 months strength is still alot lower then id like but i will get it back

^not to sure what you are asking



Legs

Squats
315 x 8
335 x 7
355 x 6
375 x 5
375 x 5

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

Kneeling Leg Curls
95 x 8
95 x 9
105 x 7

Seated Calf Raises (170lb)(Supers)
3 sets of 15

Standing Calf Raises Different Positions (supers)
3 sets of 15 (Slow)

back


Deadlifts
295 x 8
315 x 7
335 x 6
355 x 5

Seated Rows
160 x 8
170 x 8
180 x 7
190 x 7

Close Grip Pulldown
140 x 8
150 x 7
160 x 7
170 x 7


Good day :)

ive been eating the same the past few days.... nothing has changed,


i did stop my cycle about 2 1/2 weeks ago... Wasnt feeling it... alot of crap going on. Gonna beast it out later this spring with a bad ass cutter

Chest and Bis


Bench Press
205 x 8
225 x 7
245 x 6
265 x 5

Incline DB
90 x 6
90 x 6
90 x 6
90 x 6

Machine Press
230 x 8
250 x 7
260 x 7
280 x 6


Alternating Bi Curls
45 x 8
50 x 7
52.5 x 6

Hammer Curls
55 x 8
60 x 7
65 x 6

Overhead Cable Curls
50 x 8
60 x 7
60 x 7



Good day :)

Shoulders Traps and Tris


Shoulder Press
135 x 8
155 x 7
176 x 6
175 x 6

Upright Row
135 x 8
135 x 8

Lateral Raise
40 x 8
40 x 8

Face Pull
150 x 10
150 x 10
150 x 10
150 x 10


Shrugs
270 x 10
270 x 10
270 x 10


Overhead DB Ext
40 x 10
45 x 10
47.5 x 10

Skullz
80 x 10
90 x 10
90 x 10

Pushdown
80 x 10
90 x 10
100 x 10



Good day

Legs


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

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

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


Seated Calf Raises (180lbs) supers
4 sets of 15

Standing Calf Raises (slow and different positions) Supers
4 sets of 15