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ERock5 said:
Definitely been going hard on the legs. My knees hate me but it’s paying off 🤣
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Knees are overrated. lol You'll be jacked af so who cares. :ROFLMAO: Respect the hard work and dedication. Can't wait to see you shredded after this.
 
Pushed some shit to the max. Coach added a small dose of slin pre workout so ended up with a nice pump. Just keep growing a little more day by day is the goal!

Push
Thursday, Mar 05, 2026 at 6:05pm

Butterfly (Pec Deck)
Set 1: 300 lbs x 12
Set 2: 300 lbs x 10
Set 3: 300 lbs x 7

Single Arm Triceps Pushdown (Cable)
Set 1: 120 lbs x 11
Set 2: 120 lbs x 10
Set 3: 120 lbs x 8

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 8
Set 2: 315 lbs x 8
Set 3: 315 lbs x 5

Lateral Raise (Machine)
Set 1: 255 lbs x 10
Set 2: 255 lbs x 9
Set 3: 255 lbs x 7

Bench Press (Smith Machine)
Set 1: 295 lbs x 9
Set 2: 295 lbs x 7
Set 3: 295 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 300 lbs x 8
Set 2: 300 lbs x 6
Set 3: 287.5 lbs x 6

Cable Fly Crossovers
Set 1: 80 lbs x 10
Set 2: 80 lbs x 8

Chest Dip
Set 1: 19 reps
Set 2: 13 reps
IMG_2151.jpegIMG_2135.jpeg
 
Picked up one of these and used it last night. 10/10 Way better than stealing a pin from another machine and bending it 😂 this should easily hold 2 45 lb plates we shall see
 

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Whew what a week. Feel like I haven’t trained in forever. Life got real busy there for a bit. But all is well and back to good. Body got a real good rest so that was nice. First day back killed push workout. Progressed on everything except for incline press and regular press went backwards for whatever reason lol. We will see how it plays out next week. But other than that felt great to be back and felt strong!
Push
Thursday, Mar 12, 2026 at 5:28pm

Butterfly (Pec Deck)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 10

Single Arm Triceps Pushdown (Cable)
Set 1: 120 lbs x 12
Set 2: 120 lbs x 11
Set 3: 120 lbs x 8

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 7
Set 2: 315 lbs x 5
Set 3: 295 lbs x 6

Lateral Raise (Machine)
Set 1: 255 lbs x 12
Set 2: 255 lbs x 10
Set 3: 255 lbs x 8

Bench Press (Smith Machine)
Set 1: 295 lbs x 7
Set 2: 275 lbs x 7
Set 3: 275 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 300 lbs x 11
Set 2: 300 lbs x 8
Set 3: 300 lbs x 8

Cable Fly Crossovers
Set 1: 80 lbs x 10
Set 2: 80 lbs x 8

Chest Dip
Set 1: 19 reps
Set 2: 13 reps
 
Been slacking on my log a bit. Life’s just been real busy. Trained legs yesterday. I’ve come to terms that my knees are just not going to cooperate with me on squatting movements. I’ve learned I can keep weight decently high on hacks and just focus on real slow reps and be okay but if I really try to push it they hate me for a few days barbell squats can’t really take it all. But leg press will be my bread and butter. Seems I can go as heavy as my quads can handle on those and doesn’t bother my knees. But anyways had a really good leg workout and then a good pull workout tonight. Progressed on every lift in either reps or weight. IMG_2354.jpeg
 
Delts and upper back ✅
Had a bit of a shorter window than normal to workout today so didn’t take my usual rest between sets but still made solid progress so I’ll take it. Got my cardio in big time today. Played in a basketball game for my church and found out today what shin splints feel like. Running up and down a basketball court for 45 mins is not a sport for guys weighing 245 lbs lol. Knees felt great at least and lungs held up well. Just my damn shins where on fire 🤣

Delts and upper back
Sunday, Mar 15, 2026 at 5:07pm

Rear Delt Reverse Fly (Machine)
Set 1: 300 lbs x 12
Set 2: 300 lbs x 11
Set 3: 300 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 305 lbs x 13
Set 2: 305 lbs x 10
Set 3: 305 lbs x 8

Lateral Raise (Machine)
Set 1: 265 lbs x 11
Set 2: 265 lbs x 8
Set 3: 265 lbs x 6

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 7
Set 2: 60 lbs x 11
Set 3: 60 lbs x 8

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8
 
ERock5 said:
Picked up one of these and used it last night. 10/10 Way better than stealing a pin from another machine and bending it 😂 this should easily hold 2 45 lb plates we shall see
Click to expand...
Be careful. These like to bend too lol
 
Push day ✅
still surprising myself every day with progress. Getting very strong and with very clean form and slow controlled reps. Only changes to plan this week is upping the pre workout slin a tad. Gonna be pulling bloodwork in next few days to see how we look at the worst after pushing for a while. Always good to to see the bad and ugly too and not just the good. Weights still steady climbing so no food changes just keep riding the wave
Push
Thursday, Mar 19, 2026 at 5:08pm

Butterfly (Pec Deck)
Set 1: 335 lbs x 11
Set 2: 335 lbs x 9
Set 3: 335 lbs x 8

Single Arm Triceps Pushdown (Cable)
Set 1: 130 lbs x 9
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 9
Set 2: 315 lbs x 7
Set 3: 315 lbs x 6

Lateral Raise (Machine)
Set 1: 260 lbs x 12
Set 2: 260 lbs x 10
Set 3: 260 lbs x 9

Bench Press (Smith Machine)
Set 1: 315 lbs x 7
Set 2: 295 lbs x 9
Set 3: 295 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 10
Set 2: 312.5 lbs x 7
Set 3: 300 lbs x 9

Cable Fly Crossovers
Set 1: 90 lbs x 8
Set 2: 80 lbs x 9
 
Legs ✅
Very good leg workout. Feeling good and growing. Kinda boring but just staying consistent and progressing every week.
Legs
Friday, Mar 20, 2026 at 5:47pm

Hip Abduction (Machine)
Set 1: 237.5 lbs x 12
Set 2: 237.5 lbs x 11
Set 3: 237.5 lbs x 11

Hack Squat (Machine)
Set 1: 180 lbs x 8
Set 2: 270 lbs x 8
Set 3: 270 lbs x 10

Lying Leg Curl (Machine)
Set 1: 160 lbs x 9
Set 2: 150 lbs x 9
Set 3: 140 lbs x 10
Set 4: 140 lbs x 7

Leg Press (Machine)
Set 1: 770 lbs x 10
Set 2: 770 lbs x 8

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 6

Single Leg Press (Machine)
Set 1: 230 lbs x 12
Set 2: 230 lbs x 11
 
Pull day!
Another solid workout. Just chugging along checking my boxes. Weight steady climbing as well as strength. App didn’t save my workout for whatever reason. Same workout just more weight. IMG_2499.jpeg
 

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ERock5 said:
Yeah dude. Everything is clicking right now. Super excited to see where we end up lol
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Ketchups probably never seen anyone grow the way you have this season. Good work dude! You are massive. Imagine another couple years with the same dedication.

It must be your genetics. :ROFLMAO:
 
Oakley6575 said:
Ketchups probably never seen anyone grow the way you have this season. Good work dude! You are massive. Imagine another couple years with the same dedication.

It must be your genetics. :ROFLMAO:
Click to expand...
Sometimes I wonder if maybe I have good genetics and then I look at my parents and think nope no way 🤣
 
ERock5 said:
Sometimes I wonder if maybe I have good genetics and then I look at my parents and think nope no way 🤣
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No man, if I understand it correctly, your parents don't have anything to do with your genetics. My entire family is obese, type 2 diabetics, zero muscle mass, etc. but if I grow muscle during an off season, its because of my genetics. At least that's what Ketchup tells me. And he is a top level coach. So I have to believe him.
 

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