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BigReds Journey to Sowledom!

WEEK 2 TRANSFORMATION WORKOUT 1 SUNDAY 10/18/2015

SMITH MACHINE INCLINE PRESS 5X8 (30 SEC REST)
150x8x5

Increase 5 pounds next workout

DECLINE SMITH PRESS 3X8 (30 SEC REST)
130X8X3

Increase 5 pounds next workout

LANDMINE PRESS 3X8 (30 SEC REST)
25X8X3

Increase 5 pounds next workout

GIRONDA PULLDOWN 4X8 (30 SEC REST)
75X8X4

Increase 5 pounds next workout

INCLINE CURL 3X12 (SUPERSET)
20X12X3
Increase 2.5 pounds next workout
OVERHEAD ROPE TRICEP EXT. 3X15 (30 SEC REST)

35X15X2
35X12X1
Stay with this weight next workout

Ready to hit it hard this second week of the transformation contest. Tightened up some last week but need to get the diet better to see some more progress.
Supplements are doing good. Going into my second week of MassGH; still dosing only 1 pill a day along with another pill of Ghar1ne. So getting 4mg of LGD and 20mg of Ghar1ne.
 
Wasn't aware you had started the MASS GH, I missed that. But very interested as I will be starting it in a little over a month. You ever notice how similar our cycle patterns are to each other Red? It's uncanny!!
 
Dma378 said:
Wasn't aware you had started the MASS GH, I missed that. But very interested as I will be starting it in a little over a month. You ever notice how similar our cycle patterns are to each other Red? It's uncanny!!
Click to expand...

Great minds thing alike lol
I had planned on starting it next month but when I decided to do the friendly transformation contest I figured I might as well do it for that 8 week cycle.
Then plan on bridging into a DMZ/DermaTrest 6 week cycle.
 
Nice work Red! You are definitely making some progress!
 
WEEK 2 TRANSFORMATION WORKOUT 2 TUESDAY 10/20/2015

GIRONDA HACK SQUAT 5X8 (30 SEC REST)
145x8x5

Increase 5 pounds next workout

TRAP BAR DEADLIFT 3X6 (60 SEC REST)
315X6X3

Increase 5 pounds next workout

1 LEG ROMANIAN DEADLIFT 1X8 (30 SEC REST)
30X8X1

Add another set next workout

1 LEG STADING CALF RAISE 1XAMAP (2 SEC STRETCH 2 SEC CONTRACTION)
BWX8X1

Increase reps next workout

Felt a little worn down yesterday between work and coming down with a cold it seems. Trap deads took a lot out of me but got some work done.

Looking like I am not holding water as bad now that I am on my 3rd week of Ghar1ne. Also decided to go back to the 5/2 diet so I can add some carbs into my diet. It has made a big difference on my appearance. Muscles are fuller and have more shape.
Weighing more but looking leaner so that is always a plus.
 
Sounds awesome and some good work.

PS: if you go back to the first post and click edit then go advanced you can rename the thread title to say swoledom instead of soweldom. Sounds like you intend to be a pig when done. ;) I know that ain't the plan because if so you are going the wrong way by leaning up!

Every time I see it I think that it would drive me crazy on my log. Funny considering swoledom is a made up word, that it draws my attention every time I see an update in my subscription list. LOL

I know I am a goof!
 
MrKleen73 said:
Sounds awesome and some good work.

PS: if you go back to the first post and click edit then go advanced you can rename the thread title to say swoledom instead of soweldom. Sounds like you intend to be a pig when done. ;) I know that ain't the plan because if so you are going the wrong way by leaning up!

Every time I see it I think that it would drive me crazy on my log. Funny considering swoledom is a made up word, that it draws my attention every time I see an update in my subscription list. LOL

I know I am a goof!
Click to expand...

LMAO!! all this time and I never even noticed, damn you Chris now that is all I see..lol
I can change it on the first post but the main title doesn't change.

Coming down with a little head cold so was out of it last night but feeling better today so going to get back to my workout tonight.
Also got some terrible news that my father inlaw passed away yesterday so will be taking care of things the next few days with my wife.

Overall happy were I am heading with my physique, looking leaner but fuller. Working on tightening up the diet some more and look forward to seeing where I can go with this.
 
Oh dang, Red! Your progress is looking amazing!
 
Sorry about the news and I hope your head cold doesn't last long. Also following your posts in the transformation thread. Great work man.
 
Making some great and obvious progress like I said. Sorry to hear about the Father in Law. Hope you all find some peace in this time of loss.

You can shoot a PM to Admin and he will change it for you just tell him some yahoo pointed it out to you and it is driving you nuts. They will do it no problem and no one will lose the subscription.
 
puccah8808 said:
Oh dang, Red! Your progress is looking amazing!
Click to expand...

Always means a little more coming from a beautiful lady:)

RegisterJr said:
Sorry about the news and I hope your head cold doesn't last long. Also following your posts in the transformation thread. Great work man.
Click to expand...

Thank you, cold is just about over. Looking forward to seeing what I can do with this 8 weeks.

puccah8808 said:
Haha, you know me too well! I'm a lurker!!!!
Click to expand...

Lurkers are always welcome!

MrKleen73 said:
Making some great and obvious progress like I said. Sorry to hear about the Father in Law. Hope you all find some peace in this time of loss.

You can shoot a PM to Admin and he will change it for you just tell him some yahoo pointed it out to you and it is driving you nuts. They will do it no problem and no one will lose the subscription.
Click to expand...

Thanks Chris! and PM was sent


Have to say after two weeks on GHMass I am liking what I am seeing. Weight is up but looking leaner. Starting this week going to reel in the diet since I have a game plan now on what I want to do.
Will work on getting another progress pic up, not much change from next week but want to stay with weekly pics to see whats going on.
 
WEEK 3 TRANSFORMATION WORKOUT MONDAY

WIDE UP RIGHT ROW 3X15 (120 SEC REST)
75x15x3


OH ROPE TRICEP EXTENSION 3X15 (120 SEC REST)
35X15X3


LEG EXTENSION 3X15 (120 SEC REST)
120X15X3


CRUNCH 3X15 (90 SEC REST)
BWX15X3



Workouts are all over the place right now but getting some work in. Keeping then short a sweet while I am still working this shutdown, going on week 7. Hopefully will be done by next week.

Week 3 of GHMass and I went up to 2 servings. One at noon and one at night. So dosing 8mg of LGD and 20mg of Ghar1ne.
Definitely can see this working. My diet has not been great but my weight is up but looking leaner and harder.
Been weighing between 265 to 270 the last week.

I am cleaning up the diet this week cause I really want to see what I can do for this 8 week transformation and how GHMass is going to work with a cleaner diet in place with my workouts.
 
WEEK 3 TRANSFORMATION WORKOUT 3 TUESDAY

SMITH DECLINE REST PAUSE 3X15 (10 SEC REST)
200x8
200X4
200X4


CHEST SUPPORTED DB ROW REST PAUSE 3X25 (10 SEC REST)
60X14
60X7
60X6


SEATED DB PRESS REST PAUSE 3X35 (10 SEC REST)
40X20
40X10
40X7


CLOSE GRIP PULLDOWN REST PAUSE 3X15 (10 SEC REST)
120X8
120X4
120X4


OH TRICEP EXTENSION REST PAUSE 3X25 (10 SEC REST)
35X14
35X7
35X7


Decided to do a DoggCrapp inspired workout with some rest pause training. Really do enjoy this type of training.
 
Yesterday was an off day and my body needed it. These 12 hour days 7 days a week is catching up to me.
Weight is up to 270 but looking leaner and feeling pumped all the time.
Also had that moment when I looked in the mirror and surprised myself on how big I am looking..lol
 
You've surely earned the rest.
 
Taking a few days off from training. Strained something in my forearm the other day but feeling much better today and will get back to training tomorrow.
Also just feeling run down from 7 weeks of working with no days off but no excuses going to get back on it. Overall diet has been good but can get better.
 
BigRed1974 said:
Taking a few days off from training. Strained something in my forearm the other day but feeling much better today and will get back to training tomorrow.
Also just feeling run down from 7 weeks of working with no days off but no excuses going to get back on it. Overall diet has been good but can get better.
Click to expand...

Use some machines and avoid DB's your first few days back so nothing is more forearm intensive than it has to be. Everything upper body can be an issue for them when recovering so think open handed pressing preferably on a machine, false grip or strapped back work, things like that.
 
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Beginning of Week 4 pic. 268#
Ready to make this another good week of diet and workouts
 
WEEK 4 TRANSFORMATION WORKOUT 1 SUNDAY

SMITH UNDERHAND ROW 4X10/8/6/15 (60 SEC REST)
150x10
170X8
190X6
100X15


SMITH INCLINE PRESS 3X8(6 SEC NEG)/10(1 SEC NEG)/8(3 SEC NEG) (35 SEC REST)
150X8
150X10
150X8


HIGH PULLS 3X4-6 (90 SEC REST)
185X4
185X4
185X4


SMITH CLOSE GRIP BENCH REST PAUSE 3X21 (10 SEC REST)
150X12
150X6
150X4


FACE PULL 3X30/20/15 (30 SEC REST)
35X30
45X20
50X15


Weight to for the start of Week 4 transformation is 268 pounds. Since I have add carbs back in I am not getting those big weight fluctuations from the water weight. So have been staying around 270.
Since starting MassGH 3 weeks ago my weight has gone up a good 6 to 8 pounds but with looking leaner.
I am going into week 4 of MassGH and dosing 2 caps, so 8mg of LGD and 20mg of Ghar1ne.

For my diet I went to a calorie cycle diet and seems to worked really well this past week. Trying out something where I keep my meals around the 700 calorie range and then adjust how many meals I eat for that day.
Monday/Thursday- 2 meals
Tuesday/Friday-3 meals
Wednesday/Saturday-4 meals
Sunday- Free day

Just something I am trying out and playing around with, will see how it goes again this week.

Hoping this is my last week of turnaround and will finally get back to my regular 9 hour days with my weekends off. The lack of sleep is really hurting my recovery and just desire to get in the weight room.

Look forward to another week of progress!
 
Dang, Red! Your wife is one lucky woman! ??
 
WEEK 4 TRANSFORMATION TUESDAY
Warm up sets are not included but ramp up 4 to 6 sets
SQUATS 2X9 (120 SEC REST)
245x9
245X9


FLAT BENCH PRESS 2X9 (120 SEC REST)
230X9
230X9


TRAP BAR DEAD 2X7 (12 SEC REST)
295X7
295X7


So I came across Layne Nortons routine PH3. A mix of his Power/Hypertrophy with the Big 3 lifts and decided to give it a try. The plan is laid out over 13 weeks and I like a program like this that I can follow for strength and mass gains.
I had a lot of success with 5/3/1 cause it was based off of percentages and just appeals to me.

So this was Day 1, nothing to hard but that is how the program is laid out, so you can continue to make progress throughout.

Last day of my 12 hour days, going back to 9's tomorrow and will have my weekends off so ready to kick this into overdrive and really make some progress.

MassGH is still treating me great.
 
Catching up the past week in here. Must say that most recent pic shows noticeable changes in many areas. Separation of body parts is more apparent. Good work man especially with the work schedule.
 
WEEK 4 TRANSFORMATION WORKOUT 2 PH3 WEDNESDAY

INCLINE DB PRESS 2X8 (3 REPS IN RESERVE) (60 SEC REST)
80x8
80X8


GIRONDA PULLDOWN 2X8(2 R.I.R.)(60 SEC REST)
90X8
90X8


SMITH MACHINE ROW 2X8 (2 R.I.R.) (60 SEC REST)
150X8
150X8


SMITH MACHINE SEATED PRESS 2X7 (2 R.I.R.) (60 SEC REST)
100X7
100X7


STANDING EZ CURL 5X8 (1 R.I.R.) (60 SEC REST)
55X8X5


CABLE CURL 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
25X20/10/10/10


DECLINE SKULL CRUSHER 5X8 (1 R.I.R.) (60 SEC REST)
75X8X5


ROPE PRESS DOWN 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
25X20/10/10/10


So yesterday was an Upper Body Hypertrophy day. On the main lifts it is recommended to not train to failure so I will have some Reps In Reserve or R.I.R.
Also doing some Occlusion training or Blow Flow Resistance B.F.R training. This is where you wrap something above the muscle you are working to apply pressure so blood can go in the muscle but can't flow back out.

Have to make some adjustments to a few of the weights but overall this was a great workout and got an amazing pump.
 
Invalid Link Removed
Invalid Link Removed

Arm pump from yesterday
 
Big Guns Red!
 
WEEK 4 TRANSFORMATION WORKOUT 3 PH3 THURSDAY

SQUAT 3X7 (120 SEC REST)
260x7
260X7
260X7


FLAT BENCH PRESS 3X7 (120 SEC REST)
245X7
245X7
245X7


LEG EXTENSION 2X10 (3 R.I.R.) (60 SEC REST)
90X10
90X10


LEG CURLS 2X10 (3 R.I.R.) (60 SEC REST)
70X10
70X10


STANDING CALF RAISE 4X8 (1 R.I.R.) (60 SEC REST)
200X8
200X8
200X8
200X6


STANDING CALF RAISE 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
120X15
120X10
BWX10
BWX10



Another solid workout. I will have to make some adjustments to the weight for calves but other than that everything went good.
Today will be an off day before hitting hard the next two days.
 
WEEK 4 TRANSFORMATION WORKOUT 4 PH3 SATURDAY

TRAP BAR DEADLIFTS 2X4 (120 SEC REST)
335x4
335X4


FLAT BENCH PRESS 3X3 (120 SEC REST)
260X3
260X3
260X3


PEC DECK 2X15 (3 R.I.R.) (45 SEC REST)
70X15
70X15


CLOSE GRIP PULLDOWN 2X15 (2 R.I.R.) (45 SEC REST)
70X15
70X15


SUPPORTED DB ROW 2X15 (2 R.I.R.) (45 SEC REST)
40X15
40X15


SIDE LATERALS 2X15 (2 R.I.R.) (45 SEC REST)
15X15
15X15


SEATED DB CURLS 5X15 (1 R.I.R.) (45 SEC REST)
20X15X5


SEATED DB CURLS 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
15X30/15/15/15
10X30/15/15/15


CABLE PRESSDOWN 3X15 (1 R.I.R.) (45 SEC REST)
25X15X3


CABLE PRESS DOWN 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
15X30/15/15/15
10X30/15/15/15


This workout is my longest, took a little over an hour but definitely got a great pump with the higher reps and Blood Flow Restrictive training.
 
WEEK 4 TRANSFORMATION WORKOUT 5 PH3 SUNDAY

SQUAT 3X5 (120 SEC REST)
275x5
275X5
275X5


LEG EXTENSION 4X30/15/15/15 (B.F.R.) (30 SEC REST)
50X30/15/15/15


LEG CURLS 4X30/15/15/15 (B.F.R.) (30 SEC REST)
25X30/15/15/15


STANDING CALF RAISE 3X15 (1 R.I.R.) (60 SEC REST)
135X15
135X12
135X10


STANDING CALF RAISE 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
BWX25/10/10/10



Doesn't seem like a lot but my legs are feeling it this morning.
Was a good first week of training on PH3.

Starting Week 5 of MassGH. Still dosing at 2 per day but will add in one dose of Ghar1ne.
So that will put me at 8mg of LGD and 30mg of Ghar1ne. I will run this for two weeks then for the last 2 weeks I will bump to 3 MassGH.
Happy with the progress so far, weight is holding steady between 268 and 270. Going to push it a little harder to lean out some over the last few weeks of our Transformation Contest.
 
BigRed1974 said:
WEEK 4 TRANSFORMATION WORKOUT 5 PH3 SUNDAY

SQUAT 3X5 (120 SEC REST)
275x5
275X5
275X5


LEG EXTENSION 4X30/15/15/15 (B.F.R.) (30 SEC REST)
50X30/15/15/15


LEG CURLS 4X30/15/15/15 (B.F.R.) (30 SEC REST)
25X30/15/15/15


STANDING CALF RAISE 3X15 (1 R.I.R.) (60 SEC REST)
135X15
135X12
135X10


STANDING CALF RAISE 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
BWX25/10/10/10



Doesn't seem like a lot but my legs are feeling it this morning.
Was a good first week of training on PH3.

Starting Week 5 of MassGH. Still dosing at 2 per day but will add in one dose of Ghar1ne.
So that will put me at 8mg of LGD and 30mg of Ghar1ne. I will run this for two weeks then for the last 2 weeks I will bump to 3 MassGH.
Happy with the progress so far, weight is holding steady between 268 and 270. Going to push it a little harder to lean out some over the last few weeks of our Transformation Contest.
Click to expand...

Excellent brother! Way to keep crushing it. I plan on picking up the cutting as well. You are doing awesome!
 
MrKleen73 said:
Excellent brother! Way to keep crushing it. I plan on picking up the cutting as well. You are doing awesome!
Click to expand...

Thanks! appreciate the support

WEEK 5 TRANSFORMATION TUESDAY
Warm up sets are not included but ramp up 4 to 6 sets
SQUATS 3X9 (120 SEC REST)
250x9
250X9
250x9


FLAT BENCH PRESS 3X9 (120 SEC REST)
230X9
230X9
230X9


TRAP BAR DEAD 2X7 (120 SEC REST)
300X7
300X7

Good start to my second week of PH3. Increased a set on both Squats and Bench and went up 5 pounds on Deadlifts.

 
Been following along just don't post much. Do you have more of a layout for the PH3, reps, rest etc ? I found the routine but it is just the days that you are supposed to lift..
 
jdg76 said:
Been following along just don't post much. Do you have more of a layout for the PH3, reps, rest etc ? I found the routine but it is just the days that you are supposed to lift..
Click to expand...

I don't think Red knows that much about rests...
 
WEEK 5 TRANSFORMATION WORKOUT 2 PH3 WEDNESDAY

INCLINE DB PRESS 2X8 (3 REPS IN RESERVE) (60 SEC REST)
85x8
85X8


GIRONDA PULLDOWN 3X8(2 R.I.R.)(60 SEC REST)
95X8
95X8
95X8


SMITH MACHINE ROW 2X8 (2 R.I.R.) (60 SEC REST)
155X8
155X8


SMITH MACHINE SEATED PRESS 2X7 (2 R.I.R.) (60 SEC REST)
110X7
110X7


STANDING EZ CURL 5X8 (1 R.I.R.) (60 SEC REST)
65X8X5


PRONE INCLINE CURL 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
15X20/10/10/10


DECLINE SKULL CRUSHER 5X8 (1 R.I.R.) (60 SEC REST)
75X8X5


ROPE PRESS DOWN 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
30X20/10/10/10


A good solid pump workout. Arms are swole after this training session.
Finished my workout off with 20 min of walking.
 
Killing it as always, Red!

??
 
WEEK 5 TRANSFORMATION WORKOUT 4 PH3 SATURDAY

TRAP BAR DEADLIFTS 3X2 1XAMAP (120 SEC REST)
365x2
Tweaked lower back so took it easy and didn't do anymore.


FLAT BENCH PRESS 3X3 1XAMAP (120 SEC REST)
275X3X3
275X8X1


PEC DECK 2X15 (3 R.I.R.) (45 SEC REST)
75X15
75X15


WIDE GRIP PULLDOWN 2X15 (2 R.I.R.) (45 SEC REST)
75X15
75X15


SUPPORTED DB ROW 2X15 (2 R.I.R.) (45 SEC REST)
42.5X15
42.5X15


SIDE LATERALS 2X15 (2 R.I.R.) (45 SEC REST)
16.125X15
16.125X15


PREACHER CURLS 5X15 (1 R.I.R.) (45 SEC REST)
45X15X5


PREACHER 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
35X30/15/15/15
25X30/15/15/15


CABLE PRESSDOWN 3X15 (1 R.I.R.) (45 SEC REST)
30X15X3


CABLE PRESS DOWN 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
20X30/15/15/15
15X30/15/15/15


Felt a little pull in my lower back on deadlifts so didn't want to push it.
Rest of workout was great and got a solid pump. Definitely was feeling it the next day.
 
WEEK 5 TRANSFORMATION WORKOUT 5 PH3 SUNDAY

SQUAT 4X3 1XAMAP (120 SEC REST)
300X3X4
300X6X1


LEG EXTENSION 5X30/15/15/15/15 (B.F.R.) (30 SEC REST)
55X30/15/15/15/15


LEG CURLS 4X30/15/15/15 (B.F.R.) (30 SEC REST)
35X30/15/15/15


STANDING CALF RAISE 3X15 (1 R.I.R.) (60 SEC REST)
110X15X3


STANDING CALF RAISE 4X30/15/15/15 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
BWX25/15/12/10



Starting Week 6 of MassGH. Still dosing at 2 per day but will add in one dose of Ghar1ne.
So that will put me at 8mg of LGD and 30mg of Ghar1ne. I will run this for two weeks then for the last 2 weeks I will bump to 3 MassGH.
 
Strong AMRAPs Red.
 
WEEK 6 TRANSFORMATION TUESDAY
Warm up sets are not included but ramp up 4 to 6 sets
SQUATS 5X8 (120 SEC REST)
280x8
280X8
280x8
280x8
280x8


FLAT BENCH PRESS 5X7 (120 SEC REST)
250X7
250X7
250X7
250X7
250X7


TRAP BAR DEAD 5X5 (120 SEC REST)
Didn't do since lower back was still a little tender.

Lower back wasn't hurting but was still feeling tight. Going to take this week off from dead lifts and see if I can add them back in next week.
Week 3 of PH3 and loving is so far.
 
What's DMZ?
 
puccah8808 said:
What's DMZ?
Click to expand...

DYMETHAZI9E by Olympus Labs
Invalid Link Removed

It's a prohormone, this one has been discontinued but I had got a couple of bottles at the end of last year.
I ran it with Dermacrine last year and made some solid gains with it.
 
WEEK 6 TRANSFORMATION WORKOUT 2 PH3 WEDNESDAY

INCLINE DB PRESS 2X8 (3 REPS IN RESERVE) (60 SEC REST)
90x8
90X8


GIRONDA PULLDOWN 3X8(2 R.I.R.)(60 SEC REST)
95X8
95X8
95X8


WIDE SEATED CABLE ROW 2X8 (2 R.I.R.) (60 SEC REST)
105X8
105X8


BAR SEATED PRESS 2X7 (2 R.I.R.) (60 SEC REST)
135X7
135X7


STANDING EZ CURL 5X8 (1 R.I.R.) (60 SEC REST)
70X8X5


PRONE INCLINE CURL 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
20X20/10/10/10


DECLINE SKULL CRUSHER 5X8 (1 R.I.R.) (60 SEC REST)
76.25X8X5


ROPE PRESS DOWN 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
32.5X20/10/10/10


Another solid workout. Started using my micro plates to make some small increases in the poundages on some of my exercises.
For my supplements I have added in 3 pumps of Dermacrine to my MassGH cycle for the last 3 weeks.
 
WEEK 6 TRANSFORMATION WORKOUT 3 PH3 THURSDAY

SQUAT 5X5 (120 SEC REST)
300x5
300X5
300X5
300X5
300X5


FLAT BENCH PRESS 5X5 (120 SEC REST)
270X5
270X5
270X5
270X5
270X5


LEG EXTENSION 2X10 (3 R.I.R.) (60 SEC REST)
105X10
105X10


LEG CURLS 4X8 (3 R.I.R.) (60 SEC REST)
70X8
70X8
70X8
70X8


STANDING CALF RAISE ON HACK SQUAT 4X8 (1 R.I.R.) (60 SEC REST)
120X8
120X8
120X8
120X8


STANDING CALF RAISE 4X20/10/10/10 (OCCLUSION TRAINING/B.F.R.) (30 SEC REST)
BW+5X20
BW+5X10
BW+5X10
BW+5X10



Good workout! Feeling it for squats a little more each week, has always been my weak point.
Back is feeling better and should be able to get back to dead lifts next week.
 
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