I love this guy.

shut up, never says anything, but works hard and constantly.

That's how you get results.

Phill wrote: ↑Thu Sep 17, 2020 1:36 am I love this guy.

shut up, never says anything, but works hard and constantly.

That's how you get results.

Thanks Phill, I appreciate the compliments.
And I agree, consistently put in the work and do the right thing with diet and supplements. The results will come.

Triceps
Smith close grip press 1x15, 2x8, cluster set 4x5 20 sec rest
SS: Vbar pushdowns w/ rope overhead extensions 2x12/12, 1x12/10, 1x10/10
Rope pushdowns rp 1x15/7, ds 1x8/8/10
No training tomorrow.

So this was the last training session of the 12 week block.
June 14 - June 27 was 2 week deload.
June 28 - July 10 was 2 weeks of 15-20 reps
July 11 - July 25 was 2 weeks of 8-12 reps
July 26 - August 8 was 2 weeks of 4-8 reps
August 9 - August 22 was 15-20 reps
August 23 - Sept 5 was 8-12 reps
Sept 6 - Sept 19 was 4-8 reps
and Sept 20 - Sept 26 will be a deload week.

Pull Day (deload)
Deload:
Pulldowns shovel grip 1x12, 1x10, 1x8
Barbell row 1x12, 1x10, 1x8
Barbell shrugs 1x12, 2x10
KB high row 3x10
Straight bar cable curls 2x12, 2x8
Rope hammer curls 4x10
Reverse Pec Dec 1x12, 1x10, 1x8
Machine leg press calf raises 1x15, 1x12, 3x10
No training tomorrow.

Weight 182.6
Last week daily macros averages: cals 3663, pro 180, carbs 430, fat 121

Legs: Deload
Lying leg curls 1x12, 1x10, 1x8
Leg extensions 1x15, 1x12, 1x10, 1x8
Leg press 2x15, 1x12
Machine leg press calf raises 1x12, 1x10, 1x8, 1x12

Chest & Triceps tomorrow.

Chest & Triceps: Deload
Incline2 Barbell press 1x15, 1x12, 1x8
Incline3 DB press 1x15, 2x12
Smith Flat Bench press 1x15, 1x12, 1x8
Vbar pushdowns 1x15, 1x10, 1x8
Rope pushdowns 2x8, 1x12

Probably just cardio tomorrow.

Shoulders: Deload
Reverse Pec Dec 1x15, 1x12, 1x10
Machine shoulder press 1x15, 2x10
Supported DB side laterals 2x15, 1x10
Heavy partials 3x8
Machine shoulder press neutral 1x12, 2x10

Last Deload session.
No training tomorrow.

New program is less volume, but still progressive overload based.
2 working sets to absolute failure per exercise. (except calves & when I incorporate cluster sets)
Warm up/work up sets to get to working set weight.
Goal is to beat logbook by weight or reps each week.
(Working weight Goal is to fail within the predetermined rep range for each exercise)

Back Day
Pulldowns shovel 1x15, 1x12
Barbell rows 1x14, 1x11
Barbell shrugs 1x15, rp 1x8/4
Supported KB high row 1x15, 1x13
Rear DB flyes 1x25, 1x20
Reverse Pec Dec 1x15, 1x9
Machine leg press calf raises rest pause 1x11/4, 1x10/5, 1x6/4

Weight: 183.8
Last week daily Macros average: cals 3647, pro 197, carbs 423, fat 116
I have added NPP with my low dose test.

Biceps
Seated DB hammer curls 1x16, 1x11
Ezbar preacher curls rest pause 1x10/3, 1x9/3
Rope cable curls 1x18, 1x16
Ezbar cable curls wide 1x14, 1x11

Legs tomorrow.

Legs tonight.
Lying leg curls 1x20, 1x11
Leg extensions 1x21, 1x15
Leg press 1x23, rp 1x20/9
Single leg machine leg press 1x12, 1x14
Machine leg press calf raises 1x15, 1x11, ds 1x9/6/6/7

Chest & Triceps tomorrow.