04/11/25

Weight 246.7

Upper Body

Lat Pulldowns MAG Close Grip
100x10
145x10
190x5
235x5
265x3
295x7 PR Reps
295x6

Straight Arm Pulldown/Pullover
195x12
195x10

Face Pulls
150x15 PR Reps
165x10 PR

DB Lateral Raise
50x10
55x10

DB Front Raise Seated
40x8

Bicep Cable Curls
135x10
195x9 PR Reps
195x10 PR Reps

Plank 75 sec

Ab Crunch Machine
120x15
130x15

Treadmill 45min

Had a good session today. Boy I am exhausted from the heavy lifting. No pain no gain. Ok everyone have a good weekend and get Strong AF!!!

04/14/25

Weight 245.4

Squat Day

Squats
45x10
135x5
225x3
315x1
405x1
455x1
495x1

Pause Squats
315x5x3

Leg Ext.
160x12
200x10

Seated Leg Curls
150x10x2

Roman Chair Leg Lifts
15x2

​Today was a back off day kinda. Went 10 lbs lighter on my single squat and only did one set. Then went down 100 lbs on my pause squats for sets of 5 and went for speed. Trying to recover from the weeks of constant abuse. Hip is all jacked up but I think its finally getting better after doing some better stretching today at the gym. Feels much better after todays leg session than any ive had over the last 3 months so we will wait and see what happens. Might decide to go easy on deadlift day and go for speed over weight just to recover more. Ok everyone have a good week ahead and get Strong AF!!!

04/17/25

Weight 244.8

Bench Day

Incline Bench
95x10
135x5
185x5
225x3
275x1
315x1
345x3x3 PR Reps

Close Grip Bench
345x2x2

DB Incline Tricep Ext. Mike O'hearn Style
55x13
60x8 PR

Pec Fly Machine
240x13 PR Reps
240x10

Rear Delt Machine
220x10x2 PR

Treadmill 37min


Had a really good bench session today. The most ive done on Incline bench was 350 for 1 rep back in late Dec on a 3 week taper. Today I did 3 sets of 3 with 345!!! I think if I did a 3 week taper I would easily get out 365 on incline but I dont want to get out of shape as it takes about a month to get back into shape with volume after tapering. Dont want to get behind. Need to keep volume high enough so I can do another 10 week peaking cycle for the meet in end of July. Got a few PR today. I will take PR's when ever I can while on cycle. Anything less is failure IMO. Whats the point of putting these toxic checmicals into our bodies if we are just going to be average? Ok everyone have a good finish to the week and get Strong AF!!!