10/29/22
173.8 lbs- Nice and hungover sigh jus do whatever get a good pump then gtfo

Standing DB press
35x10 x4

Seated BB shoulder press
95x10
115x10 x3

Side Lateral raises
30x10 x4

Front raises
35x8 x3

Rear delt raises

Arms and shoulders are all that matters lol

10/30/22
174.8 lbs- Upper body power
Bench 3x5 @225/ Triples @235
45x5
95x5
135x5
165x5
175x5
185x3
205x3
225x3
235x3
240x3
245x3
245x3
225x5

DB Incline 3x5 @100
80x10 x3

Push downs 3x10 @
57.5x10
65x8 x3

Cable flys 3x10 @
30x10 x2

Lat pull downs 3x10 @160
160x10 x3

DB rows
80x8 x3

TM 8 mins @0.92m

Need a good bit more ROM on those db presses dawg.

Yeah they were def weak sauce

Halloween lift! For the LOL’s.. I just fuxked around and got a good pump.

11/1/22
174.4 lbs- Lower body
Feeling totally out of whack today. Kept waking up then tossing and turning feel like total ass. Prob should of jus taken off but was feeling stubborn. Oh well.
hack squats 4x10 @200 (6/6/6)
160x8
180x8 x3

Walking Lunges 3x10 @70
60x10 x3

Leg extensions 3x10 @175
175x10 x3

Hyper extensions 3x10 @10

Leg curls 3x10 @125
115x10 x3

Damn bros out of the gym currently due to being sick. Covid spiked up in my prison the last 2 weeks and I woke up today with sore throat, body aches, headache and jus over tired. Called out sick and just trying to recover. Stay tuned I’ll be back in the gym as soon as possible.

How vaxxed are you? Boosted? Bivalent?

Got the vax. Already got covid two times.

f'kn chinese releasing a global pandemic screwing over themselves and the rest of the world for several years. SMH srs

11/9/22
174.4 lbs- First day back in the gym let’s goooooooooo
Upper body power
Bench 3x5 @225/ Triples @245
185x8 x4

DB Incline 3x5 @100
65x8 x2
75x10 x3

Push downs 3x10 @
57.5x10 x3

Cable flys 3x10 @
25x10 x3

Chest dips
x12 x3

11/10/22
173.2 lbs- Upper hypertrophy #1
Pull ups @30
x10 x5

Decline bench 3x6 rpe 7 @235
185x8 x3

DB Rows 4x10 @80
80x10 x3

BB SP
115x8 x4

Lat pulldowns 3x10 @140

BB Upright rows 3x10 @85

11/17/22
173.8 lbs- Upper body power
Bench 3x5 @225/ Triples @245
185x3
225x3
235x3
245x3 x2
245x2
225x3
185x8 x3

DB Incline 3x5 @100
70x5
80x5
90x8 x3

Push downs 3x10 @
50x5
57.5x10 x3

Cable flys 3x10 @
25x12 x2

Traps
75x15 x2

11/18/22
173.8 lbs- Lower body
hack squats 4x10 @200 (6/6/6)
180x8 x4

Walking Lunges 3x10 @70
70x10 x3

L extensions 3x10 @175
145x5
160x10 x3

Hyper extensions 3x10 @10
10 x10 x3

Leg curls 3x10 @125
100x10 x3

Abs 1 ex

11/19/22
173.8 lbs- c/a hyper
Decline bench 3x10 @185
185x5
205x5
225x8
225x7 x2

Incline bench
90x8 x3

Seated shoulder press 3x10 @145 (5/4)
135x5 x3

Incline fly’s 3x12 @25
27.5x10 x3

Front raises 3x10 @30
35x10 x3

Wuddd up bitches

I’m back. I got a bad cold commonly referred to the mancold. But seriously my cold was worst than the COVID I got last time. At my job if I am I positive for COVID that’s 5 paid days on the house. Just annoying I had to use the rest of my sick days for the year cause I felt like total ass esp with the holidays coming up.

So I was out for like 8-9 days and now I’m back on the grind took me like a week and a half to get my strength back etc. but actually I’m stronger now well with my bench at least.

11/29/22
174.8 lbs- Lower body
hack squats 4x10 @200 (6/6/6)
230x5 x4
180x10

Walking Lunges 3x10 @70
70x10
80x10
80x10
80x10

Leg press 3x10 @230
230x10
230x10
230x10

Hyper extensions 3x10 @10
25x10
25x10
25x10

Leg curls 3x10 @125
130x10
130x10
130x8

Abs 1 ex

11/30/22
174.2 lbs- Shoulders hyper
Decline bench 3x10 @185
225x10
225x10
225x8

Seated shoulder press 3x10 @145 (5/4)
135x8 x3

Standing press 3x10 @45 (8/8/8)
45x8 x3

Chest press machine
180x12 x3

Incline fly’s 3x12 @25

Rear delt bent over DB 4x10 @22.5
25x10 x4

Front raises 3x10 @30
30x10
35x10
35x10
35x10

Side laterals 3x10
32.5x10 x3

Shrugs 4x10 @90
90x15
90x15
90x15

BB shrugs
185x15
185x15
185x15

Abs 1 ex

TM 1m @8:05

12/1/22
174.0 lbs- Back
Pull ups x15 x3
x12 x4

Iso lateral low row machine 4x10 @90
140x10 x4

Lat pulldowns 3x10 @160 (8/8/8)
175x10
175x10
175x8

DB rear delt flys 3x10 @22.5 (12/12/12)
22.5x15
32.5x10
40x10 x3

BB rows
135x10
135x10
135x10

Straight arm cable lat 3x10 @50
50x10 x3

S8 Bar Rows 3x10 @95
95x10
95x
95x
95x


Shrugs 4x10 @90
100x10
100x10
100x10
100x10

Abs

12/2/22
174.2 lbs- Lower body
hack squats 4x10 @230 (5/5/5/5)
230x5
230x5
230x5
230x5
180x10
180x10
180x8

Walking Lunges 3x10 @80 (10s)
70x10 x3

Leg press 3x10 @230
270x8 x3

Leg curls 3x10 @130 (10/10/8)
130x10 x3

L extensions 3x15 @160
160x15
160x15
160x15

Hyper extensions 3x10 @25 (10/10/8)
25x10 x3

Abs 1 ex

TM 1m @

12/5/22
175.0 lbs- Shoulders hyper
Flat bench warm up 185x8 x2 while waiting for decline

Decline bench 3x10 @185
185x8
205x5
225x3
245x5
245x5
245x5
245x5

Standing press 3x10 @45 (8/8/8)
50x8 x3

Seated shoulder press 3x10 @145 (5/4)
135x5
135x7
135x7

Front raises 3x10 @30
40x10
40x10
40x10

Side laterals 3x10 @30
40x10
40x10
40x10

Incline fly’s 3x12 @25
Flies cable ones
30x10 x3

Rear delt bent over DB 4x10 @40
40x12
40x15
40x15

Shrugs 4x10 @100
95x12 x3

Abs - Not enough time

TM 1m @did 7 mins / 0.83m

12/6/22
173.4 lbs- Back
Pull ups x15 x3
x15 x3

Iso lateral low row machine 4x10 @140
180x10 x3

Lat pulldowns 3x10 @160 (8/8/8)
160x10
160x10
160x10
160x8

Straight arm cable lat 3x10 @50
57.5x10 x3

Shrugs 4x10 @100
95x10 x3

S8 Bar Rows 3x10 @95
80x15 x3

Abs

12/7/22
173.4 lbs- Lower body
hack squats 4x10 @230 (5/5/5/5)
250x5 x4

Walking Lunges 3x10 @80 (10s)
80x10 x3
80x8

Leg press 3x10 @270
230x10
270x10
270x10
270x10

Leg curls 3x10 @130 (10/10/8)
130x12
130x12
130x12

L extensions 3x15 @160
175x15
175x15

Hyper extensions 3x10 @25 (10/10/8)
25x10 x3

Abs 1 ex

TM 1m @8:15

12/8/22
173.4 lbs- Upper body power
Bench 3x5 @225/ Triples @245
225x8
225x8
225x6

Chest press machine 4x5 @270
270x5
270x5
270x5
270x5

Cable flys 3x12 @30
30x10 x2
30x12

Push downs 3x10 @65
65x10 x3

Rear delt db 3x10@40
42.5x10 x3

Curls 4x10 @
95x8 x3

So I’m currently doing a mini cut then I’ll get back on the bulk cycle

Went from 175.6- 173.4 lbs in this past week I’ll eat the same which is around 3200-3400 calories and slowly do more cardio and see where that takes me.

12/8/22 @173.4 lbs

dat faded taper.

love it.

Hair looking good bro. Nice shirt fit. Arms are popping.


But what is that shiet on your nose bro? Please, no.