5/16/17
165.8 lbs

Chest
Flat bench
135x10
185x8 x2
205x3
205x5
185x5
145x12
145x10
145x8

Bench press machine superset with push ups
115x8/ x6
115x10/ x8
115x10/ x12
115x10/ x5

Cable cross overs
25x8 x4

Abs (2 exercises/ 3 sets)

Macros
220/250/65 (low carb day)

5/23/17
167.0 lbs

- macros down to 225/275/65 and low day of 225/235/65
- developing new workout plan so I can workout back twice a week. Back to working out 6x/week.
- Plan is to cut down to 158-159 lbs then bulk up to 185-190 over a year or slightly less.

Back
Lat pulldowns
140x8 x4

DB rows
65x8 x4

Cable rows
140x8 x3

Pendlay rows
135x8 x2

One arm back lateral machine
90x8 x3

Standing lat pulldowns
57.5x10 x2
65x8

Abs (1 exercise)

Cardio
Stairmaster 15 mins

seems like light DB row compared to the rest

5/25/17
168.0 lbs

- Back to my own program 6x/week and until I stall in numbers I'll switch back to 531. Until then it's whatever.

Pull ups
x10 x3

DL
185x5
205x3
225x5
275x3
295x3 x3

DB rows
65x10 x3

Lat pulldowns (slow n controlled way up)
140x8 x2

Treadmill 1.5m@ 12:05

5/27/17
168.8 lbs

Legs
FS
45x8
95x5
95x3
135x3
155x3
185x5
185x4 x2

DB lunges
30x8 x3

Leg extensions
110x10 x4

RDL
80x10 x4

Hyper extensions
x10 x3

Prone leg curls
95x12 x2

Abs (2 exercises)

Cardio
Run outside 2m @21:02

5/29/17
166.8 lbs

- Order 66 on the juicer k muscle. Get in the comments.

Shoulders
Seated press
95x5
135x3
155x3 x2
135x5 x2

Upright rows
90x10 x4

DB shrugs
80x8
90x10
100x10 x3

BB shrugs
225x10
245x6 x3

Front raises
30x10
35x6 x2

Abs (1 exercise)

5/30/17
169.0 lbs

Chest
Bench
95x10
135x5
185x3
205x5 x3
185x8 x2

Incline bench
65x8
70x6
75x5 x2

Decline bench
185x5 x2
135x10

Cable cross overs

DB pullovers

Abs (2 exercises)

Cardio
Run outside with doge- 1.4m @15:00

5/31/17
167.8 lbs

Arms
Standing curls
25x8
30x10 x3

Incline curls
30x7
25x8 x2

Spider curls
50x10 x4

Rope push downs
42.5x15
50x8 x2

Kickbacks
10x12 x3

French press
60x8 x3

Abs (2 exercises)

Macros
225/215/65

6/1/17
166.8 lbs

Back
Pull ups
x10 x3

DL
135x5
185x3
225x5
275x3
275x5
225x10

DB rows
70x10
80x8 x2

Low rows
140x8 x4

Iso lateral row
115x5 x3

BB shrugs
225x8
225x6 x2

Abs (2 exercises)

Cardio
Treadmill 1.5m

6/3/17
165.0 lbs

- Tired as fk today, went out last night went to sleep by 3-330 and woke up at 9 to head home.

Front squats
95x5
135x3
155x3
185x3 x3
155x5 x2

DB lunges
30x8 x4

Leg extensions
110x12 x3

Stiff leg
60x10 x4

Prone leg curls
95x15
110x10 x2
110x8

Cardio
Treadmill 1.5m

7/5/17
165.2 lbs

- Finally back to logging. Been working out 6x/week and doing cardio starting this week 5x week 1.5 miles treadmill and abs 3-4x/week. Macros at 225p/215c/65f. Down to last 2 weeks of dieting then gonna reverse. Inb4 why are you reverse dieting. Fack off.

Pull ups
x10 x3
x8

BB rows
135x6 x4

Low rows
140x8 x4

DB rows
75x8 x3

Hammer strength back Iso machine one arm
70x8 x4

Cardio
1.5m

Finally back. Been working and grinding at the gym and finished my cut. Took a break from here and might be having another career change. This time as a correctional officer but it is still very much in the air.

I've also been thinking about what to do fitness wise. New goals and new perspective. My goals right is to look lean-ish at 170 lbs and work on mobility. My coach is now a DPT and was over helping me with some mobility drills. Told me to stop DL and work on hamstrings cause they are dangerously weak. He thinks the only reason I haven't hurt myself yet is because I activate both my quads and hamstrings at the same time.

Since my traps back and legs are lagging so much he believes I can get 170 12% by next summer if I follow everything to the tee.

As a physique update just goto 2:10 in the video

8/2/17
162.2 lbs

Push
CGB 3x12
135x15
155x11 x2

DB overhead press 3x12
50x12
50x11 x2

DB flat chest press 3x12
65x7
55x12 x2

Front raises or chest flys 3x12
25x12
30x10 x2

French press 3x12
60x7
50x15 x2

Kneeled down shrugs 5x10
270x10 x3

Abs
Dragon flys on incline bench x3

Treadmill 1.5m @11:03

8/4/17
162.2 lbs

Lower power
Front squats 3x8
135x8 x3

Bulgarian split squats 3x10
15x10 x3

Bridges 3x10
10 x3

RDL 3x8
95x8 x3

Core dragon flys 2 sets

1st week of bulk complete
- Ended up losing 1 lb
- macros went from 225/200/60 to 225/200/65 and cardio from 2 miles 5x down to 1.5m 3x
- feeling pretty lean

Goals for this bulk
- Go from 163 to 170 lbs then mini cut for 1 month then back up to 175-180 lbs then re-evaluate
- 163 to 170 lbs is roughly 7-8 lbs given the 1 lb I lost this week. That should take 4 months. If that goes as planned I'll still be looking good. Key is to continue eating clean and follow macros. Don't get lazy with fiber and sodium amounts. It's been my weakness.
- goal is next summer to be 165 as lean as I am now.

End of bulk 2016 (~177 lbs)


Current physique (162.0 lbs/ lighting is ****ing terrible)

Seems like a legit coach.

He is man he was watching me doing bb rows and noticed how weak my hams were during that exercise. He felt around my ham later on that day And said the only reason you have not hurt yourself yet is because you activate your hams and quads at the same time.

I'm following everything he's telling me to the tee. He's got me on a new routine. He said my current routine is a silly bro routine.

He's got me on this;

1- legs Hypertrophy
2- push Hypertrophy
3- pull
4- legs power
5- upper power

Pretty sure you just got molested, bro; hopefully you didn't burn all your bridges at the local PD and can get SVU on the case.

On the other hand, maybe's he's not all bad . . .

He is speaking gobildeegook.

I was poking fun because deadlifts make your hamstrings stronger.

This has to be a level by ev, right?

Wrong. Not mine. RDL yes.

Local PD drink coffee and eat donuts and sit at headquarters. Thy aren't real cops.

Re:Molested
You sound jelly bro

What are you referring 2?

K

K