Chest & shoulders today.
Pec Dec 4x12
Incline2 Smith press 4x12
Incline3 DB press 4x12
Incline2 Cable flyes 3x10
Machine shoulder press neutral 3x12
Supported DB Side laterals 4x12
Cable side laterals 4x10

Something Light tomorrow.

Just a little cardio today.
Bike 20 mins.
Arms tomorrow.

Arms tonight.
Rope hammer curls 2x20, 3x12
DB spider curls 1x15, 1x12, 1x10, 1x8
Ezbar preacher curls 1x12, 4x8
Smith close grip press 1x15, 3x11
Rope pushdowns 1x15, 3x10
Reverse grip pushdowns 1x20, 3x15

Last Deload session.

Pushtoday wrote: ↑Fri Jun 26, 2020 11:23 pm Arms tonight.
Rope hammer curls 2x20, 3x12
DB spider curls 1x15, 1x12, 1x10, 1x8
Ezbar preacher curls 1x12, 4x8
Smith close grip press 1x15, 3x11
Rope pushdowns 1x15, 3x10
Reverse grip pushdowns 1x20, 3x15

Last Deload session.

rope curls are my absolute favorite

Update:
Last two weeks, 4 days vacation then deload until today.
Week ending 6/20 Weight: 169.6 Macro Averages: Cals 3709, Pro 182, Carbs 368, Fat 134.
Week ending 6/27 Weight 171.2 Macros: Cals 3313, Pro 190, Carbs 359, Fat 108
Plan will be to keep cals up and increase training intensity gradually.

Back training today.
SS: Stiff arm pullovers w/ Pulldowns shovel grip 3x10/10, 1x9/8
DB low row 3x15
Rack pulls 1x15, 1x12, 1x8
SS: Supported KB high row w/ DB shrugs 1x15/8, 1x15/10, 1x15/12, 1x15/12
Reverse Pec Dec 1x20, 1x18, 1x15

Calves & Abs tomorrow.

Calves & Abs tonight.
Giant set x5 rounds
Single leg calf raises 10
Ab rollouts 10
Standing calf raises 20
Roman chair leg raises 10

Seated DB calf raises rest pause to 65 reps
Legs tomorrow.

Legs tonight.
Lying leg curls 2x20, 2x15, rp 1x13/5
Leg extensions 3x15, rp 1x12/5
Bulgarian split squats 3x15
Leg press 3x15, rp 1x15/7
Machine leg press calf raises 3x15, rp 1x12/6

Chest Day tomorrow.
I'll get an updated pic up in the next few days.

Chest & Shoulders today.
Pec Dec 1x20, 1x15, 1x12
Incline2 Barbell press 1x20, 3x15, rp 1x12/5
Incline3 DB press 3x15
SS: Incline2 cable flyes w/ Smith flat press 3x10/12
SS: Supported DB side laterals w/ Machine shoulder press 3x15/10, 1x20/10
Cable side laterals 3x15

Just cardio tomorrow.

Just Cardio tonight,
Bike 30 mins
Arm Day tomorrow.

Arms tonight after work.
Rope hammer curls 2x20, 3x15
Seated DB curls 1x20, 3x15
Ezbar preacher curls 3x15, rp 1x12/5
Smith close grip press 1x20, 3x15
Vbar pushdowns 1x20, 3x15
Rope pushdowns rp 1x15/8/5, ds 1x11/8/11

No training tomorrow. Work then grillin & fireworks with the fam.