8/1/21
168.2 lbs- Pull hyper
DB rows 3x8 @90
90x8 x3

Pull ups 4xamrap @12
x12
x10 x3

Lat Pulldowns 3x10 @160
160x8 x3

Cable St8 Bar Pull Throughs 4x10 @42.5
42.5x10 x3

T bar rows
90x10 x2 fatigued

DB shrugs 3x10 @110
90x15 x2

It’s time to grow. Current stats;
8/4/2021
169.0 lbs @ 16% BF

Goal is to grow and progress at the gym do a slight surplus hit around 171-172 lbs then do a solid cut. Rinse and repeat until I’m at 170 lbs 12%!!

20% bodyfat


Fat. Cut.

Nah not 20

Pecs starting to droop. Hardly an ab in sight. Love handles starting to form.

Emergency Cut needed. Or maintain and get lifts up.

Lol @ pecs
U always provide a good laugh. Trust the process loco. Cutting only looks good with solid muscle mass.

8/5/21
168.0 lbs- Leg day #2
DL 3x3 @245
225x6 x2

Hack squats 3x8 @250
250x8 x2
270x8 x2

RDL 3x10 @100

Leg curls 3x10 @110

- Lower back super sore took it down a notch for DLs. I’ll do hams another day to make up for it.

Gotta take a few days off. Might have covid again.

Back at it again. This time it’s go time. So I got sick then had a minor injury to my left upper back region think it was just a bad case of a sore neck/ trap area. Went to a chiropractor for the first time in my life, got X-rays done. This dude tells me my right leg is shorter than my left, that is where the imbalances stem from. Glad for the info but didn’t like the guy at all, seems like a know it all and dry personality. Like the personality you just want to punch in the face. I asked him if I could take some pics of the X-rays, he says sure but who is gonna look at them. Oh my wife she’s a doctor.. oh yeah cause she must know more than me, I’ve been a doctor for 40 years. I go 40 years? Time to retire, what u waiting for?

He finally got the point I’m not the one to take shiet and I strongly believe if I continue going to him we will def have some words. I mean what’s the worst that could happen? He could break my back I suppose? Not like I’ve been going to the gym anyways. But all joking aside I’m back in the game now. My plan to get stronger and lose weight/ trim down some before the WSOP. I’ll be making my first appearance ever there. Let’s get it.

Chiropractors are the nut low and a waste of money. Go to a physical therapist instead. In my experience, they know their stuff, and can stretch you out really good and give you specific exercises to help with pain. If you have issues with bones/your spine, go to an actual doctor.

When/where are you playing the WSOP?

It was annoying he owns his own practice, no staff, no front desk even. He was just talking **** about how I went to PT and they don’t even do X-rays. I understand the X-rays part but still seems like he plays the scare tactic. Your spine is gonna be a snake when u get older Snd will have constant pain. Think I will goto PT.

I’ll be staying near the rio for 2 weeks first event I’m doing is the 1k event on the 23rd think it’s the B day of day 1 if that makes sense.

9/6/21
168.8 lbs- Upper Push Power
Bench 3x5 @225 (5/5/5)
225x4 x3
185x10
185x7+f
185x7

Incline DB 3x5 @90 (7/7/7)
70x5
80x8
80x7 x2

Front raises 3x10 @35
35x8 x3

Cable cross overs 3x10 @30
30x8 x2
30x6+f
25x8 x1

Upright rows 3x10 @100
100x10 x3

Chest dips
x12 x3

Abs 1 ex

9/7/21
Pull power
Weighted pull ups BW x12 x3
x12 x3

T bar rows 3x8 @125 (8/8)
135x7 x3

Duel pulley rows 3x10 @160
160x8 x3

Lat pull downs 3x10 @180 (7/7/7)
180x8 x3

Chest supported row machine 3x8 @320
270x8 x3

Rear delt raises 3x10 @15
15x10 x3

DB Shrugs 3x10 @120 (8/8/8)
85x10 x3

Abs 2 ex

Awesome. We will be there on the 1st and playing the cheapest $500 event.

Yeah, I had a chiropractor tell me one leg wash shorter than the other smh....I think it's their moto

Lol F DONK

Life update please ABP

9/10/21
168.6 lbs- Legs day
Hack squats 3x5 @290
270x5
290x5
300x5 x3

Hack squats 3x10 @250
250x10 x3

RDL 3x10 @80
80x8 x2

Hyper extensions 3x10 @20
20x10 x2
50x10 x3

Leg curls 3x10 @110
110x12 x3

9/11/21
168.6 lbs- Push hyper
DB SP 3x5 @80 (6/5/5)
80x6 x1
80x5 x2

DB SP 2x8 @70 (8/8)
70x8 x2

Front raises 3x10 @35
35x10
40x8 x3

Lateral raises 4x10 @35
35x10 x3

Upright rows 3x10 @100
100x10 x3

DB shrugs 3x10 @85
100x8 x3

Chest dips 3 sets @20
20 x3

Get out

9/12/21
168.8 lbs- Pull hyper
DB rows 3x8 @90
90x8 x3

Pull ups 4xamrap @12
x12 x3

Lat Pulldowns 3x10 @160
160x8
140x8 x2

Cable St8 Bar Pull Throughs 4x10 @42.5
42.5x10 x4

Upright rows 3x10 @100
Upper back too sore

Rope push downs 3x10
50x10 x2
50x7+f x2

DB standing extensions
60x5
65x10 x2

Abs 1 ex

9/15/21
168.0 lbs- Upper Push Power
Bench 3x5 @225 (4/4/4)
185x3
205x2
225x3 x3
185x6 x2

Incline DB 3x5 @80 (8/7/6)
80x8 x3

DB shrugs
100x10 x3

9/16/21
168.4 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x3

T bar rows 3x8 @135 (8/8/8)
135x8 x3

Duel pulley rows 3x10 @160
160x10 x3

Lat pull downs 3x10 @180 (8/8/8)
160x8 x3

Chest supported row machine 3x8 @270
320x8 x3

Rear delt raises 3x10 @15
15x10 x3

gotchu wonderin'.

lolol.

9/19/21
168.8 lbs- Push hyper
DB SP 3x5 @80 (6/5/5)
75x7 x2
75x6

DB SP 2x8 @70 (8/8)
65x7 x2

Front raises 3x8 @40 (8/8/8)
40x8 x3

Lateral raises 4x10 @35
35x10 x3

Upright rows 3x10 @100
100x10 x3

9/22/21
170.4 lbs- Legs day
Hack squats 3x5 @300
300x5 x3

Hack squats 3x10 @250
270x7 x3

Hyper extensions 3x10 @50
50x10 x3

RDL 3x10 @80
80x10 x3

Leg curls 3x10 @110 (12/12/12)
110x10 x3

Abs 1 ex