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i dont have a weight goal.....more of what the mirror says.....almost there tho.....pretty sad that none of my gear fits.....on a good note tho im thinkin that that inzer double denim will be fitting shortly lol
back and bicep work
neutral grip chins bwx15, +15x12, +30x8
machine high row 175x15,220x12,250x10,275x6
tbar rows 2platesx15,3platesx12,4platesx8
unilateral facepull 70lb 3x15
bb curls 75x15,95x15,115x10
rope curls 3x10 @ 100
flat bench 2x15 @ 135
bodyweight 220
20 min walk.........tonight i get my cheat meal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
flat bench barx20,95x20,135x10,185x5,215x5,225x5,245x3,245x3, 225x5,145x20
dips bwx10,+20x10,+25x10, bwx12
seated reg park press 40x10,50x10,60x10,60x10
jm press 95x10,115x10,135x10
flat bench 135x22
bodyweight 220.....back to keto.....cheat meal was 8 pieces french toast and a protein shake made with choco milk.....
flat bench barx20,95x20,135x10,185x10,225x5,245x3x3,185x18,13 5x31
dips 4x10
standing db press 50x20,60x10,60x10,50x20
standing oh db ext (dropset) 80x5,70x5,60x5,50x5,40x15
rotator work 3x20
bodyweight 219.....refeed last night with a small meatlovers pizza, 10 oatmeal chocochip cookies and a handful of cinammon hearts....next week im gonna start with doing clean refeed....
Sure tex.lol.
yeah who am i kidding...lol
Lower me
Rack pulls 135x10,225x10,275x5,315x5,365x5,405x5,455x5,495x3, 545x3 then straight to a dropset 405x15,315x21,225x28
Low box (12") squats 95x5,135x5,185x5,225x5,275x5,315x3,365x3,225x15
Hanging leg raise 2x25
Bodyweight 217....that's a loooow ****ing box for me (I'm a hair shy of 6'4")
Dynamic bench
135x3x3,155x3x3,175x3x3
Pin presses 245x3x3
Chins bwx10,35x3x5
Face pulls 120x15,140x10,160x10
Body weight 216
sorry for the gay pic...thought i cropped it
flat bench ss with db row (80lb db x 5 reps)
barx20,95x20,135x10,185x10,225x5,245x5,275x2x2,225 x8,185x16,135x20
dips bwx10,+20x8,+35x8,bwx10
oh bb press 95x10,135x8,155x8
oh rope tri ext 100x10,120x10,140x8
db curls 40x10,50x10,60x10
db shrugs 80x3x10
curls n tri ext were superset
bodyweight 218 (had refeed thurs and friday out of necessity and just plain gluttony.....had a late night plumbing call at a pub on thursday and they paid me and gave me a bunch of food....how could i refuse?!?!)
wife wants me to start puttin on size...says im looking skinny......not sure how to transition out of the keto without getting fat....or should i remain keto and just up my fats and proteins?!