Friday – Chest, shoulders & Legs (since I missed them earlier in the week)
Hammer Strength Press 4 x 8-10 70’s 90’s 105’s 115’s Rest/Pause (10-5-2)
Target Loaded Incline Press 4 x 10-12 55’s 70’s 85’s 95’s Rest/Pause (12-10-5)
Single Arm Seated Lateral Machine 4 x 15-20 30 35 40 50 Rest/Pause (20-15-10)
Green Band Assisted Glute Ham Raise 2 x 6-8 bodyweight bodyweight
Leg Extension 4 x 20-30 30 40 50 60 Rest/Pause (30-19-13)
Leg Press 4 x 20-30 4 plates 4plts+30 4plts+50 4plts+75
Lying Leg Curl 3 x 15 40 kg 45 kg 50 kg Rest/Pause (15-8-5)
DB Shrugs 3 x 8 60 65 70
Went with more of a DC type of workout lots of Rest/Pause since I didn’t know a lot of volume. Only did 20 mins of warm up cardio.
Saturday -*
Still not hitting my macros exactly as I should but getting closer and most meals are clean just enjoying off season and not getting super out of shape.
Did 40 mins of morning cardio before getting a chiropractor adjustment.
Took my 50 mgs of TNE 2 hrs before my work out into the left glute.
Back
Barbell Row 4 x 6-8 185 195 205 215*
Lat Pulldown 4 x 6-8 185 190 195 200
Box seated low cable rows (single arm) 4 x 8-10 85 95 105 120 Rest/Pause (10-9-6)
Stretchers 4 x 8-10 150 165 180 195
Single Arm Kneeling Lat Pulldown 4 x 10-12 60 75 90 105 partials till failure
Rack Deads with Red Mini bands 4 x 8-10 285 305 325 345
Super Set
Seated Calf Extension Machine 5 x 8-10 135 160 180 190 200
Tibia Raise 5 x 15-25 25 25 25 25 25
Finished out the night with my 100 mg injection of Test Cyp into my right glute.
Sunday – took an off day from everything and just enjoyed some sleep and some football.
Monday – Did my 40 mins of cardio and did a John Meadows Chest and shoulder workout along with 3 sets of single leg curls. Gonna try to hit hamstrings a couple times a week to see if I can stimulate some new growth and really develop that hamstring hang in my side poses.*
Update pics are sent to the coach and waiting to see what updates if any we need to make. Still using my peptides and have notices a little bit of water/blurriness in abdomen but it also could be not following macros exactly.
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