01/09/25

Weight 238.0

Chest/Tris

Incline BB Bench
45x20
95x10
135x5
185x5
225x3
275x6x4
275x10

Chest Press Machine LF
250x8x2

Seated Dip Hoist Machine
279x15x2

Tricep Pushdowns
120x10
120x8

Treadmill 26min


Had a nice strong day today on the incline bench. Kept weight the same but added in a rep on each set. Decided to do AMRAP on last set and got out 10. Was pretty pumped with that effort for the 5th working set. I guess next week will go to sets of 7. Hoping to continue to gain strength in this health phase with only 150mg test cyp per week on board. If I can get to 5 sets of 10 within the next 5 weeks I am golden for the strength cycle starting in 5 weeks. Will be back tomorrow for deadlift session and some back work. Ok everyone have a strong finish to the week!!!

01/10/25

Weight 240.9

Deadlift/Back

Conventional Deadlift
135x10
225x5
315x3
405x3
495x5
495x3
495x5x3

Pause Squats
225x5
315x5x2

Straight Arm Pulldown/Pullover Rope
135x15x3

Recumbent Bike
15min

After finishing up pause squats got a terrible pain in my groin tendon so took it easy the rest of the workout and just did one more thing and then off to stationary bike to warmdown. Going to back off on all exercises that dont pertain to powerlifting for the foreseable future. Will do mutliple types of bench on bench day and avoid shoulder work altogether. Very limited bicep work. Maybe a couple sets here and there on arm or back day. I figure ive put enough muscle on over the course of the last 18 months that I can coast through and just get stronger in the main three lifts. Going to try and keep up and do the main three lifts multiple times per week. Its time to get the ball rolling and get the big three lifts up to record levels over the course of the next 12-18 months. Whatever it takes I will break the world record in the Deadlift and the powerlifting total at min. If all goes well maybe even the bench and the squat as well but that will be further down the road IMO. I want that deadlift record of 733 lbs at 220 lb BW. Ok everyone have a good weekend and get strong AF!!!