Definitely added some size, looking solid
Thanks bud.
Me too. I'm very excited to lean out. I don't like being at this body comp.
You're a better man than me! My body dysmorphia would mind f me. lol
Oh it is.. The only thing keeping me sane is my respect for Justin. If he is okay with how I look, then I'll shut up and follow the plan. My wife is probably tired of hearing me complain about me being fat.
massive . .
Push | Weight | Target Reps | Sets |
Fly Machine | 200lbs | 15 | 3 |
Incline BB Press | 195lbs | 12 | 2 |
Flat DB Press | 60lbs | 12 | 2 |
DB Lateral Raises | 30lbs | 15 | 2 |
Overhead Press | 95lbs | 15 | 2 |
Cable Lateral Raises | 0lbs | 15 | 2 |
Reverse Fly Machine | 110lbs | 15 | 3 |
Calf Raises | 145lbs | 15 | 3 |
Comparing pictures from the last two weeks, the deload last week and dropping food down seems to have made me drop some water. Now I'm "fresh" so he can get me closer to obese.What the hell does "fresh" mean?
Got it fatty lolComparing pictures from the last two weeks, the deload last week and dropping food down seems to have made me drop some water. Now I'm "fresh" so he can get me closer to obese.
Pull | Weight | Target Reps | Sets |
DB Chest Supported Rows | 70lbs | 15 | 3 |
Seated Cable Rows | 110lbs | 15 | 3 |
Lat Pulldowns | 130lbs | 15 | 3 |
Lat Prayers | 40lbs | 15 | 3 |
Shrugs | 70lbs | 15 | 3 |
Decline Sit Ups | 10lbs | AMRAP | 3 |
1-2 reps in reserve. On any pressing movements, I go until I know I won't complete the next rep since I train by myself in my offside garage. No one around to save me from failure. That last rep is a slow grind that I typically have to use some body english to get it locked out and racked. I call that 1 rir. On heavier stuff like leg press, I will typically leave one rep, maybe two in the tank since those are pretty fatiguing for me.
Failure for me... but I train most large muscle groups once every 7 days.
Working sets are usually 1RIR and last set (depending on the exercise) is to failure.
Arms | Weight | Target Reps | Sets |
Close Grip Bench Press | 85lbs | 15 | 4 |
Tricep EZ Bar Pushdowns | 60lbs | 15 | 4 |
EZ Bar Curls | 85lbs | 12 | 3 |
DB Curls | 30lbs | 12 | 3 |
Decline Sit Ups | 10lbs | AMRAP | 3 |
u dont feel too much overlap from those 2 bicep movements?
Not at all. The DB exercise is actually a single arm dumbbell preacher curl. So I use that to get as much of a bicep stretch as possible. I do them on a high incline bench.
oh ok that makes a lot more sense
Legs | Weight | Target Reps | Sets |
Calf Raises | 145lbs | 15 | 3 |
Lying Leg Curls | 80lbs | 15 | 4 |
RDL | 135lbs | 12 | 2 |
Leg Press | 500lbs | 12 | 3 |
Leg Extensions | 135lbs | 12 | 3 |
Push | Weight | Target Reps | Sets |
Fly Machine | 210lbs | 15 | 3 |
Incline BB Press | 195lbs | 12 | 2 |
Flat DB Press | 60lbs | 12 | 2 |
DB Lateral Raises | 30lbs | 15 | 2 |
Overhead Press | 115lbs | 12 | 2 |
Cable Lateral Raises | 5lbs | 15 | 2 |
Reverse Fly Machine | 110lbs | 15 | 3 |
Decline Sit Ups | 10lbs | AMRAP | 3 |
Pull | Weight | Target Reps | Sets |
DB Chest Supported Rows | 70lbs | 15 | 3 |
Seated Cable Rows | 110lbs | 15 | 3 |
Lat Pulldowns | 130lbs | 15 | 3 |
Lat Prayers | 40lbs | 15 | 3 |
Shrugs | 70lbs | 15 | 3 |
Calf Raises | 150lbs | 15 | 3 |
