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Well I’m improving on this program! Shocking, since I’ve been falling 10-20lbs before my working set on my cut which I expected to happen. But this is grinding back up to my bulking days. My last too set ohp was 135x8 today is 145x7 my best was 155x8 getting back up! And on a cut! Albeit I did had 3 slices of cake yesterday and has an all I can eat soooo..... we’ll see ok the next workout
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Monday, June 5, 2023
Deadlift (Barbell)
Set 1: 225 lb × 12 [Warm-up]
Set 2: 315 lb × 4 [Warm-up]
Set 3: 365 lb × 2 [Warm-up]
Set 4: 405 lb × 3
Set 5: 315 lb × 14
Overhead Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 95 lb × 14 [Warm-up]
Set 3: 115 lb × 4 [Warm-up]
Set 4: 135 lb × 2 [Warm-up]
Set 5: 145 lb × 7
Set 6: 145 lb × 3
Set 7: 115 lb × 5 [Drop Set]
Set 8: 95 lb × 5 [Drop Set]
Chest Dip
Set 1: 15 reps [Warm-up]
Set 2: +25 lb × 12 [Warm-up]
Set 3: +60 lb × 15
Set 4: +25 lb × 7 [Drop Set]
Hanging Leg Raise
Set 1: 16 reps
Set 2: 5 reps [Drop Set]
Preacher Curl (Machine)
Set 1: 70 lb × 12 [Warm-up]
Set 2: 120 lb × 12
Set 3: 90 lb × 5 [Drop Set]
Set 4: 70 lb × 7 [Drop Set]
Hammer Curl (Dumbbell)
Set 1: 50 lb × 13
Set 2: 40 lb × 15 [Drop Set]
Standing Calf Raise (Barbell)
Set 1: 275 lb × 38
Straight-Arm Pulldown (cable)
Set 1: 75 lb × 12
Set 2: 60 lb × 7
Reverse Curl (Barbell)
Set 1: 45 lb × 18
Diet Calendar Entry for 05 June 2023:
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2236 kcal
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Fat: 38.29g | Prot: 204.26g | Carb: 269.61g.
Breakfast: Golden Star Jasmine Rice, Venison/Deer Steak, General Mills Cinnamon Toast Crunch Treats (24g), Great Value Chocolate Milk 1%, 2% Fat Milk, Rite Aid Gummi Worms, Muscle Milk Pro Series 50 Intense Vanilla, Gatorade Thirst Quencher Fruit Punch (20 oz), Ground Beef (95% Lean / 5% Fat), Gala Apples. Lunch: Watermelon, Skinless Chicken Breast, Chocolate Cake (with Chocolate Frosting) . Dinner: Gala Apples, Great Value Chocolate Milk 1%, Skinless Chicken Breast. more...
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