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static holds top range rack pull 495, 495# EDT block #1 barbell squats 225 x 8, 275 x6 x 4 leg curl - 200 x 6, 205 x 6 x4 static holds seated calf raises - 380, 380 # romanian deadlifts - 225 x 4 x 2 EDT block #2 weighted cable crunches - 65 x8 x5 hyperextensions- 205 x 8 x 5 felt strong again. enjo...

workout #13 5/20 Rob suggested I take an extra day off. It indeed helped, fellt really strong. static holds decline barbell press - 315, 335# Edt block #1 dips 60# x 6 x 5 t bar row- 180 x 8, 230 x 8 x 4 seated barbell press stati holds - 155, 185# Edt block #2 incline db curls - 45 x 4 x 5 tricep e...

workout #12

barbell squats
185 x 10
205 x 8
245 x 6
295 x 4
315 x 3
365 x 1 (PR)
405 x 1 didnt go down so far so wont count. Alot of weight on my shoulders though!

tope range rack pull

lats are sore from friday tbar row workout so down here

405, 405

cardio (fasted) 5/13

pressed for time -
alternating 1 min each 4.5/ 7.7 intervals

18 mins
1.62 miles
260 calories

workout #11 (5/13)

decline barbell static holds - 325#, 325#

t bar rows
180 x 10
200 x 8
230 x 6
280 x 4
300 x 3
360 x 1
410 x 1

definatley can feel this workout a few days later.

weight today 221# unchanged

18.7% body down from 25.2

workout #10 (5/10) static holds top range rack pull 495#, 495# EDT block #1 barbell squats 275 x 6, 295 x 6, 315 x 3, 335 x 3, 345 x 3 lying hamstring curls - 200 x 6, 205 x 6, 220 x 4, 235 x 3 x 2 static holds seated calf raise 380#, 380# romanian deadlifts - 205 x 6 x 2 ( cant seem to gain here) E...

cardio 5/8

alternating treadmill5.5 mph yo 7.5 mph
2.23 miles
356 calories

workout #9 (5/7)

static holds decline barbell 315#, 315#

EDT block #1
dips 55 x 5, 55 x 6 x 4
1 arm db row - 75 x 10 x 5

static holds seated barbell press 135#, 145#

EDT block #2
incline db curls 40 x 6, 45 x 5, 50 x 3 x 2
overhead tricep extensions - 35 x 6, 40 x 4, 45 x 3 x 2

I took 3 days off from 5/4 -5/6. Legs are sore as hell from the cardion. I also the the xfactor is contributing to this. It is one back order for me, so I have been off of it for 2 weeks.

workout #8 (5/3) static holds top range rack pull 455#, 455# EDT block #1 barbell squats - 275 x 6 x 5 lying hamstring curls- 190 x 6, 195 x 6 x 2, 200 x 6 x 2 static holds seated calf raises 380 # romanian deadlifts 205 x 5 x 2 EDT block #2 weighted cable crunches 65 x6 x 5 hyperextensions (machine...

weight 5/1 223
body fat 18.8%

fasted cardo 5/1
4.5 mph/ 7.7 mph alternating minute each

3.28 miles
525 calories

workout #7 4/30

static hold decline barbell 295#, 305#

EDT block
dips 35 x 6 x 2, 40 x 6, 45 x 6 x 2
1 arm db rows 75 x 10 x 5

static holds
seated barbell press 135, 135

EDT block #2
incline db curls 40 x 6 x 5
overhead tricep extensions 35 x 8 x 5