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I have to log on another site as per trainer instructions, will add updates here and there.




Warm up, full range dumbbell movement with 3 count at bottom followed by set of 10 full range.

Decline BB Bench

Set 1 - 70lbs x 15 (too loght)
Set 2 - 105lbs x 15 (too light)
Set 3 - 135 x 9
Set 4 - 155 x 4
Set 5 - 155 x 4
Set 6 - 115 x 6

Incline BB Bench

Set 1 - 115x8
Set 2 - 115x6
Set 3 - 130x3
Set 4 - 130x3
Set 5 - 115x5

Flys

Set 1 - 25x15
Set 2 - 25x10
Set 3 - 25x10
Set 4 - 30x4
Set 5 - 30x3
Set 6 - 25x9

Standing BB Curl

Set 1 - 50x11
Set 2 - 50x8
Set 3 - 50x5
Set 4 - 50x7
Set 5 - 50x6 (cheat rep)

Cable Curls

Set 1 - 12x30
Set 2 - 6x40 (cheat rep)
Set 3 - 3x50 (cheat rep)
Set 4 - 1x50 (cheat rep)
Set 5 - 25x11

Little update first:

Cals up to 3000

250P:75F: Carbs filling the rest

Weight: 146

***8226;***8226;***8226;***8226;***8226;***8226;** *8226;***8226;***8226;***8226;***8226;***8226;***8 226;

Legs/Core

PreWO : SuperPump/GreenMag/15g Whey/5g Beta Alanine

Intra: Purple Wraath

WO

Squats:

Warm Up Set: 100x15

Set 1 - 115x15
Set 2 - 155x10
Set 3 - 175x4
Set 4 - 175x4
Set 5 - 155x7

Deadlifts

Set 1 - 135x15
Set 2 - 205x8
Set 3 - 255x4
Set 4 - 255x2
Set 5 - 205x6

Standing BB Calve Raise

Set 1 - 115x15
Set 2 - 165x12
Set 3 - 185x10
Set 4 - 200x10
Set 5 - 240x8

Weighted Swiss Ball Crunches

10lbs x 15
25lbs x 15
35lbs x 10

Leg Raise + Thrust to fail

2 sets

Post Work Out

30g ON Cookies and Cream
20g Quick Oats
1 Nutrigrain Bar
^(Blended with ice water)

1 Vit C
1 Vit D
1 Litre Water

Post Post Meal

1 Cup Rice
100g Lean Hamburger
Veggies

***8226;***8226;***8226;***8226;***8226;***8226;** *8226;***8226;***8226;***8226;***8226;***8226;***8 226;***8226;***8226;***8226;***8226;

Good WO overall, finished work early so got a nice head start on the WO. Arms and Chest still sore from yesterday, legs felt shaky for an hour afterwards.

Great work SDB, as always

Just wanted to run an update of b4 and after.





138lbs > 155lbs

Wow! Great work my man!

+17lbs and boy did you slap on some beef in the shoulders, arms and chest. Likely your legs/back too.

Don't worry about the abs losing some definition. A few sovabrat tricks and you're right back there in short order..

Outstanding!!