Terrible exercise for bodybuilders and probably not great for powerlifters either. TUT is far too low and you're able to use glutes/hams way to much to get the weight off the floor. Yates bent over shrugs aren't great either, optimal row should be bent over near 70 degrees with the weight hanging and constant tension, minimal/no momentum from the bottom, and deliberate scapular retraction to initiate the movement.

Crushed some OT last night worked 2p-6a for a double. Earning some comp time between yesterday night and the 4th earned 24 hours/ 3 vacation days. Gonna keep going till I tap out at 100 hours.

Trying to save them up so I can use them to play in some big tournaments next year and taking off every weekend in the summer.

7/9/18
166.5 lbs

- Damn need to get back on my diet. When I estimate meals/calories I always lose weight, obnoxious. Since I worked overnight that 2pm-6am shift it felt like the following day I had to eat so much.
- Lower back still feeling tight from the other day. A bit concerning.

Arms/ Traps
Duel rope pushdowns 4x10 S/S Ez bar curl 4x8 (5s tempo + 6 partials and 5 tempo last rep)
50x10/ 60x8 x4

Dips 4x12-15 S/S hammer curls 4x6 (6 partials)
x15/35x6+6
x15/45x6+5 x3

Lying tricep extensions 4x12
60x10
70x10 x3

BB shrugs 4x8 (squeeze hold for 3s) S/S upright rows 4x8
185x15/ 70x10
185x15/ 80x8 x3

Macros- 214p/378c/128f/59fi/5447sod

7/10/18
168.2 lbs

Back- Optional
DB rows 4x10
55x10
65x10
75x10 x2

T-bar rows 4x10
180x10 x2
190x10 x2

DB pullovers 3x12 s/s meadows rows 3x10
60x12/ 70x10 x2
70x10/ 70x10

Meadows Lat pulldowns 3x8
140x8 x3

Hyper extensions 3x15 s/s kettle rows 3x6-8
x15/ 24kgx8 x3

Macros- roughly 3450 calories same food/macros as yesterday

Played some poker last night from 0000-0400, had to stay up cause I'm working a double today from 1400-0600. Crushing the OT lately and plan to do it for the rest of summer so I don't have to bust my ass for the rest of the year. If all goes as planned for next year I will have 35 vacation days, 23 sick days and 3 personal days. That will leave enough to go on vacation with the wife and leave enough time so I can play some live tournaments etc.

As for lifting my plan is just to maintain and focus on muscle mass/ getting stronger for the rest of the summer. Keep at 3400-3600 calories. After summer I'll probably go on a mini cut for 4-6 weeks then bulk up again.

7/12/18
169 lbs

Chest & Shoulders
Bench 3x6 120s rest
185x5
205x5 x2

DB incline 3x8 120s rest
75x8 x2
80x8
85x5

CP Machine 2x10 - same weight for 1x8 then drop down for 1x8 again drop 1x8 all 3x8 done continuous sets -
210x10
220x8
210x8- 200x6- 130x7

Machine rear delt laterals 3x20 45s rest
70x20 x2
70x15
85x10- 70x6

Front raises 3x8 45s rest
25x10 x3

Shrugs 3x8 45s rest
185x10 x3

Macros- poker n pizza tonight likely 3500 calories for the day

7/14/18
167.4 lbs

Back- heavy
Kettle rows 3x8 60s rest
16kg x 10 x2
20kg x 8 x2

T Bar- 3x12 90s rest
115x12 x3

DB pullovers- 3x12 S/S meadows row 3x8
70x8/ 90x10
70x8/ 100x8

Away facing and normal pulldowns- 3x8 (stretch Lats Inbetween)
140x10 x3

7/16/18
168.6 lbs

Legs
Front squats- 3x8
135x8 x3

Trap bar DL 3x5
185x5 x3 no gear

Bulgarian lunges- 2x10 + 1xchallenge set (1x10) then isohold 10secs + 3 drop sets inc isoholds 10 secs
25x10
30x10
35x8+10s
30x10- 25x8- 20x8

Lying leg curls- (4 warm up sets) + 3x8

BB SLDL- 3x12

7/18/18
169 lbs

Back- Optional
DB rows 4x10
55x10 x2
65x10 x2

T-bar rows 4x10
115x10 x2
*135x5 (PR) x2

DB pullovers 3x10 s/s meadows rows 3x8
60x10/ 70x8 x3

Meadows Lat pulldowns 3x8
140x8 x3

Hyper extensions 3x15
x15 x3

7/19/18
170 lbs

Chest & Shoulders
Bench 3x6 120s rest
205x5 x2
225x3 x2

DB incline 3x8 120s rest
75x8
85x5
85x6

CP Machine 2x10 - same weight for 1x8 then drop down for 1x8 again drop 1x8 all 3x8 done continuous sets -
180x10
230x6
210x8- 200x6- 180x6

Machine rear delt laterals 3x20 45s rest

Front raises 3x8 45s rest
25x8 x2
30x8
35x8

Shrugs 3x8 45s rest
185x8 x3

7/20/18
169.0 lbs

- Yesterday went to the beach/drank a pitcher of sangria plus half price apps- mussels + chicken quesadilla then at night before going out drink 2 protein shakes then ordered fish tacos. Still maintained my weight. Feelsgoodmane.jpg
- Mrs EV has been getting annoyed at the high geocery bills. Guess it didn't help when I said idgaf ain't nothing gonna get in the way of my gainz.

Legs
Front squats- 3x8
135x8
155x5 x2

Leg press 2x10-15
140x10 x2

Bulgarian lunges- 2x10 + 1xchallenge set (1x10) then isohold 10secs + 3 drop sets inc isoholds 10 secs

Lying leg curls- (4 warm up sets) + 3x8

BB SLDL- 2x10

Not going to let anything get in the way of the gainz? So I expect that mean's an order of 100ml of testosterone enanthate is in the mail?

Lmao in due time

Nfg upping my calories. Last 3-4 weeks sat at 3400 calories cause I was being lazy. Now I'm upping it to 3,600 calories (220p/430c/110f).

THIS IS MY LIFE NOW

7/23/18
170.0 lbs

- Feeling blah today. Worked 2p-6a the other day. Upped my comp time to almost 40 hrs now. Plan is to get to 100 hrs at max out for next year. Mad vacation time if that's the case.

Back- heavy
Kettle rows 3x8 60s rest
20kg x8 x3

T Bar- 3x12 90s rest
115x10
135x8 x2

DB pullovers- 3x12 S/S meadows row 3x8
65x8/ 115x8 x2
*75x10/ 115x8

Away facing and normal pulldowns- 3x8 (stretch Lats *****ween)
140x10 x3

Abs

7/24/18
170.0 lbs

Arms/ Traps
Duel rope pushdowns 4x10 S/S Ez bar curl 4x8 (5s tempo + 6 partials and 5 tempo last rep)
42.5x10/ 50x8
50x10/ 60x8
50x10/ 70x8 x2

Dips 4x12-15 S/S hammer curls 4x6 (6 partials)
x15/ 35x8+6
x15/ 45x6+6 x2

Lying tricep extensions 4x12
70x8 x2
*80x8 x2

BB shrugs 4x8
225x8
245x6 straps
265x5 straps

Abs

Currently been back at it for 4 months and now im somewhat consistent at 169-170 lbs n eating 3600 calories per day. Will stick to these calories for minimum 2 weeks, will only increase when I plateau in strength. Not too crazy about the way I look but once I gain some size (some real size) I'll cut down and get shredded af. It's not a look I want anymore to be shredded with barely any muscle mass.

Physique update @170 lbs 7/24/18

Having heard you say the underlined multiple times previously, I'll just say I'll believe it when I see it and wish you good luck nonetheless.

Are you giving up deadlifting entirely and/or going on the loco^TM Jefferson deadlift plan?

That's fair and na last week i started doing trap bar DL's

7/26/18
171 lbs

- Past 2 weeks been out of it, like I need a break. After this next week depending on how I feel I might do a deload. Been at it for 4 months straight.

Chest & Shoulders
Bench 3x6 120s rest
45x5
95x5
135x5
185x5 wu
205x5 x3 belt
225x3 belt

DB incline 3x8 120s rest
65x5 wu
75x8
80x6
85x5
*90x5

CP Machine 2x10 - same weight for 1x8 then drop down for 1x8 again drop 1x8 all 3x8 done continuous sets -
--> Exclude this when going heavy on other exercises

Machine rear delt laterals 3x20 45s rest
70x12 wu
85x15 x3

Front raises 3x8 45s rest superset w machine raises
30x8 x3

Shrugs 3x8 45s rest

Trap bar deadlifts are great, especially with the handle bars. These allow lolshort arms to deadlift safer. Front squats are awesome also. When you load squats in the front, there is way less and sometimes zero buttwink. And of course the RDL is a hip hinge variation, and everyone knows what I think about the hip hinge.

The problem is that even during this bulk, you keep front squatting 135x8. And you didn't even list the weight anymore on your deadlift variations because it mostly is just the bar.

Truly truly mind boggling. I don't know how to explain it anymore. This is beyond innerEV and clearly some type of phobia or lowerbody mental illness. I don't know, you tells us. Why do you keep doing a deadlift variation with just the bar? If you are scared of injury, why don't you do the research to get better at it? Learning to hip hinge correctly will solve your lowerbody problems.

I'm doing legs tomorrow ill prob front squat 155x8. def getting stronger all around esp on 3600 cals.

last week i did trap bar dl 185x5 x3. It wasn't bad at all. However, i am scared of lifting heavy due to my lower back. its something that is a process, i am scared of throwing my back out and never lifting again. it would crush me.

EV,

If that's your fear, doing high rep sets with little recovery in between seems pretty terrible.

That's the program

Maybe consider doing a different program that wasn't designed for peacock twink fuccbois? Saying you want to gain size and get stronger while using weights that IG fitness thots warm up with doesn't seem like a strategy that's likely to yield a different outcome than what the last four years have given you.