1/24/19
167.8 lbs

Push 1
Bench 531
162.5x5 did 165x5 @90s
182.5x3 did 185x3 @150s
205x1+ did 205x7 (+10 lbs to max) correction **** it +20 max ain’t got no time for games.. time for vintage EV with 315 bench. Goals will be hit while Monte wacking off to my aesthetics trying to peach to abp how to lift for self confidence.

Bench 4x10..70% @150
155x10 @120s
175x10 @120s
175x10 @120s
175x10

Db seated press 3x4 @70
70x4 @120s- ain’t playing no games **** this weight
80x4 @120s
80x4 @120s
80x3+f

French press 3x10 @60
70x10/ 70x8/

Lateral raises 3x10 @25

Shrugs 3x10 @235
225x10 @90s
225x10 @90s
225x10

Gotta keep grinding feels nice to get my shoulder press seated back up to 80 lbs..
Edit: Also my waist is thinning out alot had to adjust my duty belt and my gym belt..

That's a heavy press bro.

thx, getting up there again. Hoping to be at 85x4 by the end of month 2

1/25/19
167.6 lbs

- back to working out 6x/week and eating cleaner than bleach. Pure gains.

Back#2
Warm ups;
pull ups 2x10- done
seated rows 2x12- done

Weighted pull ups 3x5 @25
35x5
45x5 @60s
45x5 @60s
45x5

Meadows rows 3x10 @90
90x10 @60s
90x10 @60s
90x10

Lying down DB pullovers 3x8 @60
60x10 @60s
60x10 @60s
60x10

Lat pulldowns 2x15 @120
120x15 @60s
140x10

B.B. shrugs 3x10 @225
225x10
245x8 @90s
245x8

Nice press, that 4th looked like a grind

AFTer the first rep it all was a grind haha thanks man.

Nice db press. FULL ROM for reals. Ain't no 70% but **** it go heavier if you feel like you can and form stays good.


Although it takes a lot more time/preparation, I find myself making more gains eating "cleaner" when it's in the beginning of the diet and calories are still high. For strength gains it's like this:

"Clean" surplus just over maintanence with some cheats 2-3x/wk>Dirty bulk>Clean maintenence>Dirty maintenence>>>>>deficit of any kind.

1/26/19
167.0 lbs

- I’ve been doing a lot of legs/pull workouts some weeks been doing legs twice a week and my lower back is feeling so much better. Takes a lot less time to warm up in the morning before my lift. I do back exercises 1-2x every single day and back after my rehab I would do it 4x/day once immediately after any squat or dL movement cause it would be so tight. Happy about the progress.
- Needed to add some volume in getting used to this.
- Second set of DL took a massive break due to some newb asking me mad questions. By the sounds of it I thought Monte n citanul hired this dude to troll me. He approaches me looks about 6 feet flat with glasses and a Monte look to him kinda nerdy/long legs/long turso and awkward. Couldn’t do a pull up to save his life. Let’s call him Monte JR. He said hey man I see you have good dL form can u check out my form for Romanian deadlifts? He goes down for the first rep with huge flexsion on lower back and goes to his ankles. I’m like Jesus this dude is about to injure himself I said first off my man take off both those 45 plates and start with 25 each side that’s how u get the form down pat. Good kid that Monte JR he listened well, there is hope after all.

Pull
DL 555
175x5 did 175x5 @90s
202.5x5 did 205x5 @420s
230x5 did 225x5 @120s

DL 4x4..85% @230 too easy up to 235
230x4 @120s
235x4 @120s
235x4 @120s
235x4

Pull ups 3x10
x15 x2 @60s
x10

Kettle rows 3x8
12kg x10
16kg x8 x2

B.B. shrugs 3x8
225x8 x3 NEED TO STOP doing these per DPT chronic pain in upper back according to him it will never go away or heal. Incline shrugs he recommends

Prone leg curls 3x10 @125
125x10 too easy
140x10 rpe 9.99 @120s
140x8

TM 2 miles @14:50/7.7

Give me 2 weeks I’m gonna try to do 85s try to do 2 sets of 3 reps then eventually/hopefully move to 85x4 for a few sets. By cleaner I just mean 98% adherence. 2% for randomness at night like a handful of pretzels or bull**** that is not logged.

1/28/19
167.6 lbs

Push 2
Seated press 555
105x5 did 105x5 @90s
120x5 did 125x5 @90s
135x5 did 135x5 @90s

Seated press 4x4..85% @135
135x4 @60s
135x4 @60s
135x4 @60s
135x4

DB incline 3x10 @75
70x10 easy
80x10 @120s

Find 5rm
85x5
90x5
95x3

Weighted dips 3x10 @25
25x10 x3

1/29/19
166.6 lbs

Legs
Squats 555
115x5 did 115x5 @90s- easy peasy
132.5x5 did 135x5 @120s
150x5 did 155x5 @120s

Squats 4x4..85% @150
155x4 @120s
155x4 @120s
155x4 @120s
155x4

Hack squats 3x10 @190
180x10 @120s
190x8 @120s
190x8 @120s
190x8

Prone leg curls 5x10 @140
125x12 @90s
140x10 @120s
140x10 @90s
140x10 @90s
140x10

TM 2 miles @15:36

1/31/19
164.8 lbs

- Akipping shiulder Press today my lower back is super tight maybe it’s from the range or way I slept or cold weather or mixture of all the above. Either way my body is talking to me I’ve learned the hard way to respect it.

Push 1
Bench 555
152.5x5 did 155x5 @90s
175x5 did 175x5 @120s
200x5 did 205x5 @120s

Bench 4x4..85% @200
205x4 @90s
205x4 @90s
205x4 @90s
205x4

Db seated press 3x4 @80 instead did lower back stretches for 10 mins
80x4 @nah son
80x4 @nah son
80x4 @nah son

Lateral raises 3x10 @25 (side)
25x10 @30sexs
25x10 @30s
25x10 @30s

Incline flies 3x10 @25
25x10 @45s
25x10 @45s
25x10

Prone Incline Db Shrugs 3x10 @45
45x10 @60s
45x10 @60s
45x10

TM 2 miles @14:57/8.0

2/1/19
165.8 lbs

Not a good day for me. Lower back way too tight to squat but i still gave it a go. Warmed up then worked up to 75%x3 or so and lost tightness once hitting parallel so racked it n walked out of gym. Didn't even do my cardio it was just too tight. Did rehab total of 5 sessions today and will continue tomorrow. I'll attempt to do legs again tomorrow if back feels okay. Def not going to overdo it, must listen to my body..

2/2/19
164.8 lbs

- Did my own rehab for 30 mins in the morning just so I was able to workout today. Flexibility/ crinks coming out. Need to be careful lifting heavy putting a lot of pressure on low back. But I’m good. Just a bit tight.

Push 2
Seated SP 333
112.5x3 did 115x3 @120s
127.5x3 did 135x3 @120s
145x3 did 145x3 @120s

Seated SP 4x6..80% @127.5
135x6 @120s
135x6 @120s
135x6 @120s
135x6

DB incline 3x10 @80
80x10 @120s
80x10 @120s
80x8 blah

Weighted dips 3x10- done w BW

French press 3x10 @60
60x10 x3

Prone db incline shrugs 3x10 @45
45x10
55x10 x2

TM 2 miles @not today did rehab instead again + abs. Instead of doing so much cardio I’m gonna split it up and do some more abs for my lower back. Sucks cause I need to do cardio for cutting but I’ll find a medium. My biggest concern is lifting heavy, need to keep that going.

Nonstop upperbody, love it.

Had a rough last week. Tons of personal rehab per myself. I know my body well. Back at it this week upper body now per dr loco.

2/9/19
163.2 lbs

Push 2
Seated SP 333
112.5x3 did 115x3 @90s
127.5x3 did 125x3 @120s
145x3 did 145x3 @120s

Seated SP 4x6..80% @127.5
135x5 @90s
135x5 @90s
135x5 @90s
135x5

DB incline 3x10 @80
75x12 @1rpe Monte tryhard rom (since he’s soft)
80x10 @180s
85x6+f

Weighted dips 3x10 @25
35x12 x3

French press 3x10/ EV tri 3x10
60/15 x3

Prone db incline shrugs 3x10 @55
55x10 x3

Abs (2 exercises)

SM @150kcal/ 12.0

2/12/19
162.2 lbs

Legs
Squats 333
122.5x3 did 125x3 @120s
140.0x3 did 145x3 @120s
157.5x3 did 150x3 @180s

Squats 4x6..80% @140
145x6 @120s
145x6 @120s
145x6 @120s
145x6

Hack squats 3x10 @190
180x10 @90s
200x10 @90s
200x10

Prone leg curls 5x10 @140
Nah not enough time need to leave early for work

SM @10 mins/12.0

2/16/19
163.6 lbs

Legs
Squats 531
132.5x5 did 135x5 @180s
150x3 did 155x3 @180s
167.5x1+ did 165x5 @120s (+5lbs for next cycle)

Squats 4x10..70% @122.5
125x10 @120s
125x10 @120s
125x10 @120s
125x10

Hack squats 3x10 @200
180x8 x2

Prone leg curls 5x10 @140
Not enough time today got a 2 hour early start time today.

SM @10 mins

2/19/19
161.4 lbs

- Low BF now prob about 7.7%
- Bulking now went from 2200 to now 2700 calories and feels nice. However I’m losing weight now that I’m reverse dieting which is odd. Prob cause I increased muscle mass.

Push 2
Seated SP 531
120x5 did 125x5 @120s
135x3 did 135x3 @120s
152.5x1+ did 155x2- blah keep same next cycle intuit I can get 3+

Seated SP 4x10..70% @112.5
115x10 @90s
115x10 @90s
115x10 @90s
115x8- blah

DB incline 3x10 @80
75x10/8/6 quite fatigued

Weighted dips 3x10 @35
45x10 x3

French press 3x10/ EV tri 3x10
Nah

Prone db incline shrugs 3x10 @65
Nah

SM @10 mins - did

2/20/19
160.6 lbs

- Still losing weight wtf not good I’ll be on top of my **** today make sure if anything I overeat by 50 Cals which is rare.

Pull
DL 531
202.5x5 did 205x5 @120s
230x3 did 235x3 @180s
257.5x1+ did 255x3 @120s/ add 2.5 lbs to max

DL 4x6..80% @215.0
215x6 @120s
215x6 @120s
215x6 @120s
215x6

Pull ups 3x10
x15 x2
x8

Prone db incline shrugs 3x10 @65

Prone leg curls 3x10 @140
125x10
140x8

Pretty standard the first week or two of a reverse.

2/22/19
162.6 lbs

Push 1
Bench 531
175x5 did 175x5 @120s
200x3 did 205x3 @180s
222.5x1+ did 225x3 @120s (+2.5 to max)

Bench 4x10..70% @165
165x10 @90s
165x10 @90s
165x10 @90s
165x10

Db seated press 3x4 @75
70x4
75x4 x2

French press 3x10 - nah

Lateral raises 3x10
20x10 x3

Prone db incline shrugs 3x10 @65
55x10
60x10 x2

Abs 2 exercises

SM @10mins/162kcal

I see this isn't a CP block.