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Iso lat row worked up to 135 per arm did them 1 arm at a time Hang clean 95x5 135x5 165x5 185x3 V bar pulldown 3x12 focused on scapular retraction Dizenzo rows 4x f 120-140 Knee raises and oblique bends That was it off the powerdrol now good bench gains and squat gains got good pct hope i...

Tuesday Stiff leg deadlfts 100x10 120x10 140x10 With the lower back pumps and sciatic nerve numbness this is the only thing that helps and that is doable for deadlifts Front box squats with toes forward 50x10 100x10 120x10 140x5 Leg press 10 plus reps worked up to 8 plates then 2 sets of 10...

Monday Bench press 50x10 100x8 140x5 170x3 200x3 230x1 260x1 300x1 330 missed 330 pr 140x38 Flyes pulldowns barbell curls and 4 sets rear delts just messed Around after maxing out.not sure what ill do today

Thursday Ohp 40x10 70x10 100x5 120x3 140x3 160x1 180x1 200x1 210 missed 140x12 Incline db bench 30 degree 70x20 75x15 85x13 Iso lat 4 sets 2 grips each V bar pulldown 4x 12+ 5 sets rear dets Friday off Sat obliques kneeling pulldown 25 min eliptical Sun cardio Monday will post bench

Arms tuesday- pulldowns ez bar curls flex curls rear delts and 10 mins eliptical. Nothing hard everything above 12 reps Squats wed reverse band 225x5 315x3 365x1 405x1 455x1 475x1 500x1 pr no wraps just belt Drop set 320x10 with knee wraps and belt felt weird body isnt use to doing full raw...

Bench monday 140x8 170x3 200x3 230x1 260x1 280x3 had 4 but regardless 3 rep pr Sling shot 320 x 3 x 2 sets Paused bench 3 second 230x6 230x4 with 20 lb chain Burn out 190x15 Rear delt fly 25,30,40,40 x 12 V bar pulldown 150 x 20 185 x 15 210 x 12 2 sets a piece Single arm rope...

Tuesday- supersetted dumbell curls and single arm pulldowns and facepulls with some cardio Wednesday Squats 135x5 185x5 225x3 275x1 315x1 385x1 no wraps 440x1 pr knee wraps felt like a life or death fight Deadlifts 315x1 365x1 405x1 455x1 wasnt hard but called it here back was acting up...

Bench monday 135 x 10 185 x5 225x3 270 x 3 x 2 Slingshot 320x2 345 miss 345 x 1 270 x 2 flat drop set Board press 3 board Close grip x 7 225 Wide grip x 8 225 Iso lat pull outside grip 315 x 15-20 reps x 3 sets V bar pulldown 135,150,180 for 20,15,15 Band pull aparts 2x 15 Curls w/...

Hamstring work sunday One leg rdl 15,25,35 x 15 reps Db swings 50,60,70 x 12 Bear squat 315x10. Glute ham 2x 10,8

Thursday was off Friday Seated Military Press 100 x 10 120 x 5 140 x 5 160 x 3 180 x 1 200 x 1 i expected more o well hope this doesnt f up benching for monday Drop Set 140 x 13 DB Press with Bands 80 x 10 x 10 90 x 8 V bar lat pulldowns 4 sets 3 sets iso rows outside grip 3 sets rear delt...

Squats - Warm up- Defranco agile 8 it works 135 x 5 185 x 5 225 x 3 275 x 1 315 x 1 380 x 1 425 x 1 PR !! Speed Squats 345 2 x 2 Drop set 315 x 10 Leg Press drop set 5 plates + orange band 10-20 reps didnt rack 15 minutes bike thats it.. probably do abs and more bike tommorow want to hit...

15 mins elliptical as well

Tuesday arms Some pulldowns and curls barbell curls hammer curls and random stuff 115 x 8 barbell curls highest set pretty easy

Monday Max effort Floor Press 45 x 10 135 x 10 165 x 5 195 x 3 225 x 260 x 1 290 x 1 no sleeves 310 x 1 with sleeves Drop set 230 x 7 spotter grabbed the damn bar i wanted 10 Paused Bench 3 seconds 240 x 4 230 x 5 230 x 5 40,45,50,55 curls for 8-15 reps suppersetted with BW dips with...

Friday was just some lat work abs cardio nothing exciting v bar pulldowns db rows double handed 2 sets shrugs 2 sets reeves deadlifts 100 reps rear delt nothing really important just hammered back work hard.

Squats specific mobility work and agilie 8 for warm up squats 135 x 10 130 x 5 185 x 5 225 x 3 275 x 1 315 x 1 370 x 1 410 x 1 tied PR, will go for 420 next week then one week off and a full out max before restarting the cycle Speed Squats 300 x 4 x 2 skipped paused squats. overall this...

Wednesday deadlifts something in my back was pulled sciatic nerve and it hurt called it went home after 315 x1. Skipped fridays lift. Needed. Off day made a pvc foam roller doing defrancos warm ups shoulders felt real sore today #s posted below Floor press 45x10 95x10 135x8 170x3 200x3 230x3...

pause Bench (wide Grip) 3 second pause 45 x 10 135 x 8 185 x 5 225 x 3 255 x 1 Drop set index on ring 135 x 25 Spoon Press 60 x 15 65 x 10 x 8 Hammer Curl 2 sets with 50 lbs Preacher Curl Machine Drop sets to failure Pulldowns and Flyes about 6 total sets rear delts bent over fly 3 x...

Friday back work only had 45 mins Inside grip iso row 225x20 275x15 315x10 345x8x8 Lat pulldown 135x15 165x15 18x8x8 Shrugs 225x3x20 Barbell curls 90x3x30 Bent over flyes 30,35,40 lbs 12,10,8 Kneeling rope pulldown to failure 120 lbs done tonight was backload night after 7 day no carbs...

Squats decided to carb up last night was doing the 7 day carbless to start cbl, thats 7 days with cardip everyday instead of 10 days without. But my goals strength and this far in the cycle i didnt want to give up a workout to follow a diet 100%. Squats 45x10 135x8 185x5 225x3 275x1 315x1...