How my body became perfect

I have been working out as usual but I will only log what a few highlights last few days and a workout today.

Working weights/resistance
Sumo Deadlift 405
Squat 325
dips 3 sets of 20 and 6 sets of 10
hammer curl 65
barbell row 275
lying tri ext 105

Todays workout.

Bodyweight lifting

Dips
6 sets x10
chins 4 sets x 10
pullups 2 sets x 8
hanging knee lifts with oblique twist 5 x15
cable crunch with oblique twist
5×15

Debrief
Umm what would timber do?

Chest and Shoulders volume deload

smith front press

135×10
135×10
185×10
205×5
195×10

plate loaded chest press
4 plates x12
4 plates x12
4 plates x12

upright row lateral raise front raise giant set
90×10 20×10 20×10
90×10 20×10 20×10
90×10 20×10 20×10

db pullovers
110×12
110×12
110×12
110×12
110×12

plate loaded dip machine
4 plates x12
4 plates x12
4 plates x12

pec deck
150×12
150×12
150×12

dips
x25
x23

rest time
45 sec

cardio elipitical

Debrief

I was supposed to do more supersets but I have a new training partner i am trying to teach so things got out of hand. Its all good though… I know doesn’t look like a volume deload but I expected to do much more today. I tried to get 205 for reps on the smith press but I got rejected. I guess it isn’t wise to try and go up 20lbs on shoulders

legs

Squats
135×12
225×8
275×6
315×4
325×3
315×4

split squats (barbell lunges)
135×8
135×8
135×8
135×8

leg press
10 plates x8
10 plates x8
10 plates x8
10 plates x8

db sldl
90×8
90×8
90×8
90×8

rest time 45 secs

cardio stepper

debrief
Nothing to do but lift today. Its HOT. I might do some more light cardio in the cool cardio room. With all this extra protein I am taking my scale weight is going nuts. Seriously I am 187 now Looks like I will be breaking the barrier of fatness in a month.

CARDIO  Folks

Upper volume deload week

front smith press
95×8
135×8
185×8

tbar row close grip
2 platesx8
4 platesx7
4 platesx7

flat db press
50×8
105×8

undergrip pulldowns
150×8
200×8
200×8

incline cable flye
80×8
80×8

chins
x18

dips
x25

pressdowns
150×12

rest time 30 secs

Debrief
I still got a pump even though I didn’t do many sets.

Contest Revenge Day

Stairstepper 30 min

Debrief

sweat

tbar rows rest pause
2 plates x10
3 plates x 8 +8 + 8 +8

lying tri extension
70×12
90×10
90×10

cross body hammer curls
45×10 + 10
45×10 + 10

btn pulldowns dropset
130×8 115×8
130×8 115×8

stiff arm pulldowns dropset
130×8 115×8
130×8 115×8
130×8 115×8

rev grip single arm pressdown dropset
70×8 50×8
70×8 50×8
70×8 50×8

cable thick bar curl dropset
140×8 120×8
140×7 120×7

cable high row
140×10
140×10
140×10

conc curls dropset
60×8 45×8
60×7 45×7

btb shrugs
225×10
225×10
225×10

dips
x20
x20
x15

rest time 30 secs

Debrief
Meh

Leg

leg press mid quad emphasis wide rest pause
6 plates x 10
10 plates x10
14 plates x10 x10 x10 x10 x10

narrow rest pause
14 plates x10 x10 x10 x10 x10

seated calf raise rest pause
135×8 x8 x8 x8

donkey calf raise rest pause
300 x8 x8 x8 x8 x8

bb lunges rest pause
135×8 x8 x8 x8 x8

seated leg curls rest pause
95 x 10 x10 x10 x10

leg extensions rest pause
170×10 x10 x10 x10

rest time = rest pause
cardio bike

Debrief
Burn baby burn, All I was thinking about was getting beat at the Mr Utah and that I want to get my pro card.

chest and delts
front smith press rest pause
95×20
135×12
155×12 155×12
155×12 155×12
155×12 155×11

btn smith press rest pause
115×12 115×12
115×12 115×12
115×12 115×12

db press db fly superset
95×8 70×5
70×8 50×8
70×8 50×7

cable lateral sage giant set
30×10 30×10 30×10
30×10 30×10 30×10
30×10 30×10 30×10

inc cable fly dropset
70×8 50×8
70×8 50×8
70×8 50×8

db lateral raise, db front raise, camber bar upright row giant set

20×10 20×10 70×10
20×10 20×10 70×10

pec deck
160×15
160×12

dips
x15
x18

rest time: 45 secs

cardio stepper

Debrief
Shoulder pressing got out of hand today I bullshitted in the gym a bit with a trainer, but the Prodigy kept me pumped and motivated during each set. He had already done legs so it was all good.

Legs
squats
135×8
225×6
275×6
295×6
295×6

leg press mid outer quad emphasis
14 plates x7
20 plates x7
20 plates x6
20 plates x7

db sldls
105×8
105×8
105×8 sumo

rest time 45 secs

Debrief
I hope my @ss doesn’t get big again.

Upper
front smith press
95×20
155×10
165×10
165×10
165×10
165×10

btn smith press
95×10
95×10

tbar rows
3 plates x8
4 plates x8
4 plates x8

undergrip pulldowns
160×8
200×7

db pullovers
105×8
105×8
105×8
105×8
105×8

camber bar curls
110×8
110×7

camber bar lying tri extension
90×8
90×8
90×8
90×8

dips
x15
x15

btb shrugs
225×8
245×8
245×8
245×8

rest time 1 min WHat teh f@ck is going on

Debrief
Meh