8/9/19; 174.8 lbs
- Total lbs yielded (33,800)/lower power
- Last week total (30,990)lower power

Lower body power
Hack squats 3x5 @330 (14k)
180x8
270x5
290x5 (4240)
320x3 (960)
340x5 @90s
340x5 @90s (3400)
360x5 @90s
360x5 @90s
360x5

Hack squats 3x10 @300 (9600)
320x10 @120s
320x10 @120s
320x10

Leg extensions 3x15 @130 (5850)
130x15 x3 @60s

Hyper extensions 3x10 @20 (600)
20x10 x3

Lying curls 3x10 @140 (3750)
125x10 @45s
125x10 @45s
125x10

Abs

8/11/19; 175.2 lbs
- Total lbs yielded (17,820)/upper power
- Last week total (15,586)upper power

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205 (6525)
95x15
135x5
185x3 (2655)
205x3 (615)
225x3 x3 (2025)
205x6 (1230)

DB Incline 3x5 @100 (2580)
45x5
55x5
65x3
75x3 (920)
85x3 (255)
95x5 x3 (1425)

Lat pull downs 3x12 @140 (5040)
140x12 x3

Low rows 2x10 @120 (2400)
120x10 x2

Straight bar cable lat pulldowns 3x10 @42.5 (1275)
42.5x10 x2
50

8/12/19; 175.8 lbs
- Total lbs yielded (40,598)/lower hyper
- Last week total (38,130)lower hyper
- PR CITY with hack squats.

Lower body hyper
hack squats 5x10 @320 (21,880)
90x15
180x10 (3150)
230x6 (1380)
270x4 (1350)
320x10 @90s
320x10 @90s
320x10 @90s
320x10 @90s
320x10

Hack squats 3x6-8 @360 (8960)
360x8 @120s (2880)
380x8 @120s
380x8

Leg extensions 3x10 @150 (4500)
150x10 x3

DL (2155)
135x5 (675)
185x5 (925)
185x3 (555)

Leg curls 3x10 @125 (3750)
125x10 x3

Hyper extensions 3x10 @50 (1500)
50x10 x3

Abs hanging raises 8 x3

Cardio 1.5m @12 mins

8/13/19; 175.2 lbs
- Total lbs yielded (27,910)/upper hyper1
- Last week total (21,620)upper hyper1
- BULK IS OVER 175.2 lbs ended at. THATS IT. PERIOD. Time to cut down sub 170 and start the process again. My theory is natural bulkers only can gain so much weight before it all goes to the gut. Sometimes u gotta confuse the body amirite?
- Cutting calories by 400 and adding in (3) 1.5 mile treadmill sessions and see how the first week goes. Let’s go.

Upper hypertrophy #1
Decline bench 3x6 rpe 7 @205 (9725)
45x20
95x5
135x3 (1780)
185x3 (555)
205x10 (2050)
215x6 (1290)
225x6 x3

T-Bar Rows 5x8 @90 (3600)
90x8 x5

Seated DB press 3x10 @65 (1905)
30x5 (150)
65x10 x2 @60s (1300)
65x7+f

Lat pulldowns 3x10 @140 (4280)
140x10 (1400)
160x10 @90s (1600)
160x8

Seated rows 3x10 @120 (4200)
140x10 x3

Shrugs 3x10 (4200)
140x10 x3

Abs obliques 3x10

TM 1.5m @12:05

8/14/19; 175.2 lbs
- Total lbs yielded (20,780)/upper hyper2
- Last week total (14,195)upper hyper2

Upper hypertrophy #2
Bench 3x6 rpe 7 @205 (6780)
45x3
95x10
135x5
155x5 (2535)
185x3 (555)
205x6 x3

DB incline 3x10 @75/ 85x10/8 (3350)
50x5
65x5 (575)
75x3 (225)
85x10 x3

Lat pulldowns 3x10 @140/ 30s (4200)
140x10 x3

Seated rows 2x10 @120/ 30s (2400)
120x10 x2

Superset- pushdowns 3x10/bb curls 3x8
@50/@75 (3300)
50x10 x3
75x8 x3

Incline flys 3x10 @25 (750)
25x10 x3

8/15/19; 175.6 lbs
- Total lbs yielded (29,830)/lower power
- Last week total (33,800)lower power

Lower body power
Hack squats 3x5 @380 (10,600)
180x8
270x5
290x5 (4240)
320x3 (960)
360x5 @90s x3 (2 finger on sides opposed to both hands- less help)

Hack squats 3x10 @320 (7680)
320x8 @90s
320x8 @90s
320x8

Leg extensions 3x15 @130 (5850)
130x15 @60s
130x15 @60s
130x15

RDL 2x15 @60 (2400)
40x15 (600)
60x15 x2

Lying curls 3x10 @110 (3300)
95x5 (475)
110x10 x3 @60s

Abs 1 ex. Complete

TM 1.5m @12:10

8/17/19;
- Total lbs yielded (21,995)/upper power
- Last week total (17,820)upper power

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205 (8900)
95x15
135x5
185x3 (2655)
205x3 (615)
225x5 @120s
225x5 @120s
225x5 (3375)
205x11

DB Incline 3x5 @100 (2675)
45x5
55x5
65x3
75x3 (920)
85x3 (255)
100x5 x3 (1500)

Lat pull downs 3x12 @140 (5520)
140x12 easy
160x8 x3 (3840)

Seated rows 2x10 @140 (2800)
140x10 x2

One arm row overhead machine 3x10 @70 (2100)
70x10 x3

Abs 1x ex of obliques

TM 1.5m @12:32

8/19/19; 174.6 lbs
- Total lbs yielded (34,535)/lower hyper
- Last week total (40,598)lower hyper

Lower body hyper
hack squats 5x10 @320 (23,010)
90x15
140x10
180x10 (4550)
230x6 (1380)
270x4 (1080)
320x10 @90s
320x10 @90s
320x10 @90s
320x10 @90s
320x10

DL 3x5 @155 (2225)
135x5 (675)
155x5 x2 (1550)

Hack squats 2x20 @180 (7200)
180x20 x2

SLDL 3x10 (2100)
70x10 x3

8/20/19;
- Total lbs yielded ()/upper hyper1
- Last week total (27,910)upper hyper1

Upper hypertrophy #1
Decline bench 3x6 rpe 7 @225 (6945)
45x20
95x5
135x3 (1780)
185x3
205x3 (1170)
225x6 @90s
235x6 @90s (2820)
235x5

Pull-ups
x10 x3
x8 x2

Lat pulldowns 3x10 @140 (4200)
140x10 x3

Seated rows 3x10 @140 (3600)
120x10 x3

Abs 1 ex.

TM 1.5m @12:06

8/21/19; 173.4 lbs
- Losing weight and gaining strength. Plan is to get lean and gain strength. Gainz.

Upper hypertrophy #2
Bench 3x6 rpe 7 @205
45x3
95x10
135x5
155x5 (2535)
185x3 (555)
205x3 (615)
225x6 @120s
225x6 @120s
225x6

DB incline 3x10 @85x10/8
80x10
85x8 x2

Lat pulldowns 3x10 @140/30s
140x10 x3

Incline flys 3x10 @25
25x10 x3

Abs 1 ex

8/23/19; 171.4 lbs
- Total lbs yielded (30,920)/lower power
- Last week total (29,830)lower power

Lower body power
Hack squats 3x5 @360 (11,480)
90x10
180x8
230x3
270x5
320x5 (5980)
360x5 @120s (1800)
370x5 @120s
370x5

Hack squats 3x10 @320 (7960)
320x8 @60s (2560)
270x10 @60s (2700)
270x10

DL 3x5 @155 (2225)
135x5 (675)
155x5 x2

Leg extensions 3x15 @130 (4780)
110x8 (880)
130x15 x2

RDL 2x15 @60 (1800)
60x15 x2

Lying curls 3x10 @110 (2675)
95x5 (475)
110x10 @90s
110x10 @90s
110x10

Abs 1 ex.

TM 1.5m @12:05

8/28/19; 175.4 lbs
- Total lbs yielded (42,785)/lower hyper
- Last week total (34,535)lower hyper

Lower body hyper
hack squats 5x10 @320 (23,210)
90x15
140x10
180x10 (4550)
230x6 (1380)
270x4 (1080)
320x10 @120s
320x10 @120s
320x10 @120s (9600)
330x10 @120s
330x10

Hack squats 2x20 @180 (7200)
180x20 x2

DL 3x5 @155 (2325)
155x5 x3

Leg extensions 3x10 @150 (6300)
150x10 (1500)
160x10 x3

Leg curls 3x10 @125 (3750)
125x10 @45s
125x10 @45s
125x10

SM 15mins @245kcal/12.0

8/29/19; 175.4 lbs
- Total lbs yielded (23,285)/upper hyper2
- Last week total (14,865)upper hyper2

Upper hypertrophy #2
Bench 3x6 rpe 7 @225 (4605)
45x3
95x10
135x5
155x5
185x3
205x3 (3705)
225x4 @120s (900)

Bench 3x10 @185/ 60s (5550)
185x10 x3

DB incline 3x10 @80/ 45s (2400)
80x10 x2
80x7+f

Lat pulldowns 3x10 @140/30s (4200)
140x10 x3

Pull ups 5 sets/ 30-40s rest (5780)
x8 x3
x5 x2

Incline flys 3x10 @25
25x10 x3 (750)

haha ev could you have made yourself look like a bigger idiot ? Not possible lol

for those who don't know the guy ev is trolling
deepz has made millions and millions and is apparently the best 6 max nl player in the world

https://forumserver.twoplustwo.com/1...16/index7.html

Win millions upon millions but still can’t take a punch to the yapper. #moneyCantBuyEverything

11/30/19: 168.0 lbs
- I’m back. Good time to start back up with the holidays and recently been suspended from work with pay due to an excessive force complaint by an inmate. Once I get cleared I’ll return to work.
- Been hitting the gym here and there but without purpose. Now the purpose is present so gains will be had.
- RT is rest time for those of us who lack the sense of common

Upper body pull hyper - R/T: 60s
BB rows 4x10 @80
60x15
70x10 x2
80x10 x3

Wide Lat pulldowns 4x10 @120
120x10 x4

DB rows 3x10 DEAD HANG 200% ROM @65
65x10 x3

Close grip lat pulldowns 3x10 @120
120x10 x3

One arm pulldown machine 3x10 @70
70x10 x3

Pec deck flys 4x12 @70
70x12 x2
70x10 x2 more fatigued than

DB curls 3x10 @25 (rt 30s)
25x10 x3

Spider curls 3x10 @40
40x10 x3

Feels great to be back in the gym. Killing my diet only eating 2000 calories a day, everyday is a challenge. That’s the lowest I’m willing to go after I add some cardio in the coming weeks I’ll reverse. Trying to get down to 165-166 lbs then bulk up 5 lbs and repeat the process. This way it’s a relatively good balance- nothing drastic likely same results if not better and cheaper grocery shopping.

At this point in my life I’ve been doing this for so long it’s pretty meh. Pushed my body to the limit multiple times and I’m looking more for life balance at this point. Care less about hitting % body fat or strength and more about keeping in good shape be ripped but nothing crazy. Most importantly be able to eat a lot of calories again while looking good.

In other events..

Beating up inmates. Splurging 60k on a pool. Buying a 200k business. This guy is killing it, love it.

12/5/19; 166.0 lbs

Arms
Close grip bench 4x10 @135
135x10 x4

BB curls 4x10 @65
65x10 x4

Spider curls 3x10 @50
50x10 x3

Pushdowns 3x10 @42.5
42.5x10 x3

DB shrugs 3x10 @50
50x10 x3

BB shrugs 3x10 @135
135x10 x3

machine shrugs 3x10 @180
180x10 x2

TM 2 miles @17:13/7.0

this is what i mean.. the audacity of some people. shame on them.

love it. helping animals show your true character, EV. LOVE IT.

12/6/19; 168.0 lbs

Upper body pull hyper
BB rows 4x10 @80
80x10 x4

Wide Lat pulldowns 4x10 @120
120x10
140x10 x2
140x6

DB rows 3x10 @65
65x10 x3

Close grip lat pulldowns 3x10 @120
120x8 x3

Pec deck flys 4x12 @70
70x12 x2
85x12

DB curls 3x10 @25
25x10 x3

Bb shrugs 4x10 @175
175x10 x4

TM 2m @16:42

First one wins the gold #justiceBehindBars #jk

These types of people act like inmates. Prey on the weak and take a reasonable person as some type of weakness. Sometimes you gotta stand your ground my friend.

I love animals man.. helping them on the daily basis even if it’s through a business would make it worthwhile for me.

12/8/19; 167.4 lbs
Upper body push hyper

BB bench 4x10 @175
175x10
185x10 x2
185x7

Incline DB 4x8 @65
65x10
75x8
70x8 x2

Weighted chest dips 3x12 @BW
BW x12 x4

DB shoulder press 3x10 @45
45x10 x3

Side lateral raises drop sets 4x10 @25 (30s)
25x10 x4

Close grip bench 3x10 @95
95x10
105x10 x2

Rope pushdowns 3x10 @42.5

TM 1.5m @12:30

12/9/19; 166.0 lbs
Arms

Close grip bench 4x10 @135
135x10 x2
145x8 x2

BB curls 4x10 @65
65x10
75x10 x3

Spider curls 3x10 @50
50x10 x3

Bicep machine curls 3x8 @110
95x8
110x8 x2

Pushdowns 3x10 @42.5
42.5x10 x3

DB shrugs 3x10 @50
70x10 x3

BB shrugs 3x10 @135
135x5
155x5
175x10
185x10 x2

TM 1.25m @10:15

12/11/19; 166.4 lbs
Upper power

- Cut is over. Avg weight 167.0 eating 2000 calories a day and running treadmill 5x week @1.25 miles.
- Physique and strength are pretty meh but going in the right direction. A lot of **** going on in my life but I’m ready to put fitness as a priority again and make some gains. Lost my strength in everything but making a comeback for 2020.
- My plan is to focus on back and traps and build them up Legs are phucked regardless due to low back so it’s whatever.. RDLs 95x10 fo life
- Current physique


Bench press 4x5 @195
185x3
195x5 @90s
205x5 @90s
205x5

Decline bench 4x8 @185
185x8 x2
205x8 x2

DB seated press 4x5 @65
65x5 x2
70x5 x2

Lat pulldowns 3x8 @140
120x8
140x8 x2

Front raises 3x10 @25
25x10 x3

French press 3x10 @60
60x10 x3