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April 24th, 2024 (Wednesday) Flat Dbl Press; 6 sets 7 reps top set 105lbs 4 sets 13 reps OHP's; 4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs Seated Triceps Extensions; 4 sets 13 reps Push Downs; 100 reps Next week will start with light barbell bench again, been 16 weeks besides the one...

April 23rd, 2024 (Tuesday) Deads;**Conv 4 sets 2 reps 185lbs 4 sets 6 reps 185lbs, 205lbs, 235lbs, 275lbs RDL's; 4 sets 9 reps Rack Pulls; 4 sets 5 reps 275lbs, 275lbs, 295lbs, 315lbs Leg Curls; 4 sets 13 reps Lat Pull Downs; 4 sets 13 reps Seated Rows; 4 sets 13 reps Biceps; 100 reps

April 17th, 2024 (Wednesday) Squats; 3 sets 9 reps 135lbs, 170lbs, 200lbs Leg Press; 4 sets 13 reps Leg Extensions; 4 sets 13 reps Biceps; 100 reps

April 16th, 2024 (Tuesday) Flat Dbl Press; 7 sets 7 reps top set 100lbs 4 sets 13 reps OHP's; 5 sets 5 reps 95lbs Seated Triceps Extension; 4 sets 13 reps Quick workout. Left shoulder was a little sore going into the gym today but thinking just slept wrong. Nothing major has happened to go...

I am sort of short, about 5' 7.5", so being over 200lbs is not good for me. When I was getting for ready for the meet in Nov and hit 185lbs had abs on some days and not on others. Had to guess probably at least 25% bodyfat and at my age not good.

April 15th, 2024 (Monday) Average Weekly Weight: 201.5lbs Deads;**Conv 5 sets 2 reps 185lbs 3 sets 7 reps 185lbs, 205lb, 225lbs RDL's, Banded; 4 sets 9 reps Rack Pulls;**Peg 3 4 sets 5 reps 275lbs Leg Curls; 4 sets 13 reps Lat Pull Downs; 4 sets 13 reps Seated Rows; 3 sets 13 reps...

Thanks everyone. One plus side I see and one reason to change up is will get more work in on the higher rep weeks than before so should be able to slowly add some size. Right now have nothing to lose and easy to pivot back.

April 10th, 2024 (Wednesday) Squats; 1 set 5 reps 185lbs 1 set 3 reps 225lbs 1 set 2 reps 250lbs 6 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 365lbs, 385lbs, 400lbs** +20lbs No wrap PR OHP's; 1 set 9 reps 75lbs 1 set 7 reps 95lbs 1 set 5 reps 115lbs 1 set 3 reps 135lbs 1 set 2 reps 150lbs 1...

April 9th, 2024 (Tuesday) Deads; 5 sets 2 reps 225lbs 4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs 1 set 2 reps 445lbs**weight/ reps PR Lat Pull Downs; 4 sets 13 reps Going to consider today a PR since never repped any weight above 440lbs. There may have been times I could have but just never...

March 26th, 2024 (Tuesday) Flat Dbl Press; 4 sets 13 reps 4 sets 7 reps Seated Dbl Press; 5 sets 13 reps Seated Triceps Extension; 4 sets 13 reps Push Downs; 100 reps Might take tomorrow off if my energy still remains low. Had something come up so will be taking next week off so might end...

March 25th, 2024 (Monday) Deads;**Sumo 5 sets 2 reps 225lbs 5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs 3 sets 1 rep 385lbs, 405lbs, 425lbs 1 set 0 reps 455lbs Leg Curls; 4 setsb15 reps Biceps; 100 reps Been feeling really worn down past week so wasn't a surprise deads were...

That is a quick turn around, 4 days. I know you can do it but that will be a brutal couple of weeks.

Hopefully you bounce back quick

Nice deads session

March 20th, 2024 (Wednesday) SSB Squats; 3 sets 7 reps 170lbs, 185lbs, 215lbs Hack Squats; 4 sets 9 reps Seated Leg Press; 3 sets 11 reps Leg Extensions; 3 sets 13 reps Leg Curls; 3 sets 15 reps Biceps; 100 reps

March 19th, 2024 (Tuesday) Bench;**Testing left shoulder 1 set 11 reps bar 1 set 9 reps 95lbs 1 set 7 reps 135lbs 1 set 5 reps 160lbs 1 set 3 reps 185lbs 5 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs Flat Dbl Press; 6 sets 13 reps Seated Triceps Extensions; 4 sets 13 reps Seated Dbl...

Thanks. Things have been clicking pretty good last couple of weeks.

March 18th, 2024 (Monday) Deads;**Conv 4 sets 2 reps 185lbs (DE) 6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs RDL's;**Banded 4 sets 9 reps Rack Pulls;**3rd Peg 3 sets 5 reps 275lbs, 300lbs, 325lbs Leg Curls; 3 sets 15 reps Biceps; 100 reps Conv are feeling pretty good right...

March 13th, 2024 (Wednesday) SSB Squats; 3 sets 9 reps Hack Squats; 3 sets 13 reps Seated Leg Press; 3 sets 13 reps Leg Extensions; 3 sets 15 reps Leg Curls; 3 sets 15 reps Biceps; 50 reps De-load week for SSB. One of my gyms finally got a belt squat machine but been jammed packed the...

Left shoulder is a lot better and on track hopefully to start light barbell work early April. Lower back is back to 100% for the time being lol