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Back and Biceps SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10 SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15 1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop) Machine pulldowns wide 1x14, 3x9, 1x12 Cable pulldowns neutral 3x12, dropset 1x6/8/8...

Legs and triceps. Bike 7 mins Lying leg curls 2x20, 1x15, 4x12 SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10 Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20 Hack squat 4x10 SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10 SS: Seated calf...

:flex:Right on brother, you'll have to let me know what you think. - - - Updated - - - Yesterday was no training. Macros for yesterday: Calories 2654 Pro 292 Carbs 192 Fat 71 Today I got a shoulder session after work. Giant set: Seated rear delt flyes Seated DB shoulder press Standing side...

No training yesterday. Yesterday's macros: Calories 2850 Pro 329 Carbs 164 Fat 77 Today I got some Chest and Arms in. Standing cable crossover 1x20, 1x15, 3x12 Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12 SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20 SS: machine dips w/...

Back session after work tonight. BW pullups wide 3x12, 6x10 SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10 Plate high row 4x10 1 arm DB low row 4x10, 1x16 SS: DB shrugs w/ DB upright row 3x12/10 Ab Work after each set Calories 3002 Pro 326 Carbs 195 Fat 74 Arms after work tomorrow.

Got to the gym for a Leg Session after work today. Bike 7 mins SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17 Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35 Hack squats 4x10 Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6 Calories 3000...

No training today. Weight 169 Calories 2838 Pro 280 Carbs 218 Fat 69 Legs tomorrow after work.

Chest with a side of triceps. Standing cable flyes 1x20, 1x15, 2x10 Machine chest press 1x15, 1x12, 1x10, 4x8 HS iso incline press 1x12, 3x8, dropset 1x9/8 Pec dec 4x10 SS: HS iso wide chest w/ incline cable flyes 3x12/10 Smith close grip press 3x10, rp 1x10/5/4 Pushdowns vbar 1x15, 3x11-12...

Shoulders tonight. Seated rear delt flyes 1x25, 3x15 Standing side laterals 1x20, 3x12 Seated DB shoulder press 1x20, 3x8 Seated front raises 1x18, 3x10 Bent over rear delt flyes 3x12 Ab Work after each set. Calories 3028 Pro 328 Carbs 212 Fat 72 Chest in the a.m.

Back Day with a little bicep work. SS: HS Seated iso row wide w/ HS standing shrugs 3x15/15 SS: HS Seated iso row neutral w/ HS standing shrugs 1x12/10, 3x10/10 1 arm HS iso low row 2x10, 3x8, 4x6 (nonstop) Cable low row underhand 3x12 Pulldowns neutral 1x12, 1x10, 4x8 Incline Alt DB curls rp...

Thanks Rich, Its starting to come together. Thank you. Glad I can help! - - - Updated - - - Leg Day after work tonight. Bike 7 mins SS: lying leg curls w/ leg extensions 1x20/20, 2x15/15, 2x12/12, 5x10/10 (15 Standing BW single leg calf raises after each set) SS: Goblet squat w/ DB...

Got a quick arm day pump before work yesterday. SS: DB drag curls w/ DB tricep kickback 2x20, 1x17/15, 1x15/15, 1x15/15 SS: close grip press w/ standing hammer curls 1x20/20, 1x15/14, 3x10/10 SS: DB skullcrushers w/ concentration curls 3x15/10-12 Yesterday was a refeed day sooo I ate all the...

Legs and Shoulders today. Bike 7mins Seated leg curls 2x20, 3x10 Leg extensions 1x20, 1x15, 1x13, 1x11, 1x10 Leg press 1x20, 1x20, 1x15, 3x12, dropset 1x12/15 Hack squat 1x20, 3x12, 1x20 SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 4x10/10 Machine rear delt flyes 1x15...

Chest session done. Slight incline DB flyes 4x15 Flat bench press 3x12, 4x8, rp 1x6/2 Wide grip bench press 4x8, 1x18 Incline DB press 4x8-10, 1x12 Ab Work after each set. Calories 2959 Pro 284 Carbs 234 Fat 74 Legs tomorrow a.m.

No training today. Weight 170 Calories 2874 Pro 280 Carbs 246 Fat 70 Chest session tomorrow after work.

Back with a side of biceps. SS: HS standing shrugs w/ HS iso row 1x20/20, 1x20/15, 1x15/12, 1x12/10, 3x10/8 1 arm HS iso row neutral 3x10 Pulldowns neutral 1x15, 3x10 Cable low row underhand 1x12, 3x8 Face pulls 1x15, 3x10 Assisted pullups wide 3x10 Cable rope hammer curls 1x20, 3x15, dropset...

Legs after work yesterday. Bike 7 mins Lying leg curls 2x20, 4x12 (15 Single leg standing calf raise after each set) Bulgarian split squats 6x15 SS: goblet sumo squats w/ leg extensions 4x10/10 SS: Seated calf raises w/ incline close push-ups 5x15/15 Yesterday's Macros Calories 3208 Pro 279...

No training today. Calories 2965 Pro 276 Carbs 234 Fat 75 Leg session after work tomorrow.

Thanks brother, its a work in progress for sure. Thanks Rich, I'll try to get a recent pic up soon. Weight is 172 now as i'm cutting again. And the 100 rep session was really cool and different, i'll have to give it another go. - - - Updated - - - Today was a quick shoulder session after...

Got Legs and Arms done today. Bike 7 mins SS: seated leg curls w/ leg extensions 1x20/20, 1x16/16, 1x14/14, 1x12/12, 1x10/11 Leg press 1x25, 1x20, 1x15, 4x10, 1x20 Hack squat (close) 1x15, 1x11, 3x8, 1x25 Machine calf raises 2x12, 2x10, 2x9, dropset 1x10/7/8 Machine preacher curls 1x20, 1x16...