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Chest and Shoulders Standing cable crossover 1x20, 1x15, 3x12, 1x20 HS iso incline press 2x15, 4x10, dropset 1x10/10 Machine chest press 1x12, 4x9, rest pause 1x12/7 Pec Dec 1x12, 3x10 SS: Machine Shoulder Press w/ machine side laterals 1x15/15, 4x10/10, 1x15/15 Calories 2018 Pro 266 Carbs 110...

Legs Bike 30mins Squats 1x20, 2x15, 5x8, 1x15 Seated calf raises 4xFailure Standing calf raises after every set. Calories 2086 Pro 273 Carbs 106 Fat 47 Weight was 163 this a.m. Chest and shoulders tomorrow.

Arm Day SS: DB drag curls w/ Tricep kickbacks 1x20/20, 2x15/15, 1x20/20 SS: BW dips w/ Standing hammer curls w/ DB skullcrushers 1x10/15/15, 4x12/12/8 SS: Close grip press w/ Seated alt DB curls 2x15/15, 3x10/10 Ab work after every set. Calories 1984 Pro 257 Carbs 104 Fat 45 Weight was 162...

Back and Shoulders today. Reverse Pec Dec 1x20, 1x15, 4x10, dropset 1x10/10/10 SS: HS iso high row w/ HS standing shrugs 1x15/15, 3x10/10 SS: HS iso row w/ HS iso low row 1x12/12, 3x9/7 SS: Pulldowns neutral w/ rope face pulls 4x10/10 SS: Machine Shoulder press w/ machine side laterals 1x15/15...

2 Weeks out. Leg day after work tonight. Bike 7 mins Lying leg curls 2x20, 4x12, rest pause 1x12/7, 1x10/6 Squats 1x15, 1x12, 1x10, 4x8, rest pause 1x12/8 Leg extensions 1x15, 1x12, 3x10, dropset 1x12/10/8 Calories 2215 Pro 276 Carbs 113 Fat 56 Weight under 163 this a.m. Last Refeed tomorrow...

:bber:Thanks Maj, 2 weeks from today. April 28th.

Tonight, 30 mins on the bike with some ab and calf work. Weight 163 this a.m. Calories 2239 Pro 266 Carbs 129 Fat 61 Legs tomorrow after work.

Chest session tonight after work. Slight incline DB flyes 1x20, 2x15, 3x12 Bench press 2x15, 2x12, 2x10, dropset 1x5/7/12 Wide grip bench press 3x12, rest pause 1x15/8 Incline DB press 4x10 Ab Work after every set Calories 2274 Pro 279 Carbs 142 Fat 49 Woke up under 163 this a.m. Pic is first...

Legs and Arms. Bike 7 mins Machine calf raises 2x15, 4x10, dropset 1x10/6, rest pause 1x10/6 Seated calf raises rest pause 1x12/10/8, 3x10/8/8, 1x15/12/10 Leg press 2x20, 5x12, dropset 1x12/15 Leg extensions 1x15, 1x12, 4x10 Seated leg curls 4x15 SS: Vbar Pushdowns w/ Cable curls 1x25/25...

Back and rear delts. Rope face pulls 6x10, 1x15 Reverse Pec Dec 1x15, 4x10, 1x15 HS standing shrugs 1x20, 4x10, 1x15 Pulldowns UH 1x15, 1x12, 4x8, dropset 1x8/8 Tbar row neutral 1x15, 4x10, dropset 1x10/7, rest pause 1x15/8/8/7 Calories 2227 Pro 278 Carbs 138 Fat 49 Weight just under 164 Legs...

Shoulders tonight after work. Standing side laterals 2x20, 2x15, 3x10, dropset 1x10/10/12 Seated DB shoulder press 2x15, 3x10, rest pause 1x10/6 Seated heavy partial laterals 4x10 Seated Arnold press 1x12, 2x8, 1x12 Ab Work after every set Calories 2168 Pro 293 Carbs 112 Fat 47 Back and rear...

Legs after work tonight. Bike 7 mins Lying leg curls 2x20, 4x12, 2x20 SS: Squats w/ leg extensions 2x15/12, 5x10/8 Seated calf raises 3x20 Standing calf raises after every set. Calories 2196 Pro 279 Carbs 110 Fat 58 Weight 164 Shoulders tomorrow.

3 Weeks out. Short and sweet Arm blast. Close grip press 1x20, 1x12, 4x10, rest pause 1x12/6 SS: BW Dips w/ DB skullcrushers 4x12/12 Seated Alt DB Curls 1x20, 1x15, 3x12, rest pause 1x15/8 SS: Seated hammer curls w/ Ez bar curls 4x8/10 Calories 2266 Pro 297 Carbs 99 Fat 55 Weight 164 Legs...

Got a little chest work in tonight. Slight incline DB flyes 1x20, 1x15, 3x12 Incline DB press 1x20, 1x15, 3x12 Slight incline hex press 1x25, 3x15 Slight incline DB press 1x15, 4x10 Ab Work after every set Calories 2271 Pro 284 Carbs 117 Fat 56 Weight 165 Arms tomorrow.

Legs after work. Bike 7 mins SS: Lying leg curls w/ leg extensions 2x20/20, 4x12/12 Squats 1x15, 1x12, 2x10, 4x8, 1x15 Seated calf raises 3x20 Standing calf raises after every set Calories 2235 Pro 285 Carbs 111 Fat 53 Weight 165 Chest tomorrow.

Back Day. SS: BW pullups w/ seated rear delt flyes 4x10/10 Barbell row 1x12, 1x10, 4x9, rest pause 1x9/5/5/3 BW pullups UH 4x8 DB low row 1x8/7/6/5/4/3/2/1 nonstop alternating arms SS: DB shrugs w/ bent over rear delt flyes 4x12/12, 1x20/20 Calories 2330 Pro 291 Carbs 107 Fat 60 Weight 166...

Shoulders tonight. Standing side laterals 2x20, 3x15, dropset 1x15/12 Seated DB shoulder press 1x20, 1x15, 3x12, dropset 1x10/8 Seated heavy partial laterals 4x10 Seated Arnold press 4x10 Ab Work after each set Calories 2368 Pro 312 Carbs 103 Fat 59 Weight 166 Back session tomorrow after work.

No training on Easter. Easter macros: Calories 2818, Pro 234, Carbs 255, Fat 90 Today was Legs and Arms Bike 7 mins SS: seated leg curls w/ machine calf raises 2x20/15, 5x10/10 SS: seated calf raises w/ leg press 1x20/20, 5x15/15, 1x20/20 Hack squats 1x16, 1x12, 4x10, rest pause 1x15/10 Leg...

4 Weeks out. Some chest work tonight. Slight incline DB flyes 1x20, 4x15 Flat bench press 1x20, 1x15, 3x12, rest pause 1x12/5, dropset 1x8/7 Wide grip bench press 3x12, dropset 1x15/16 Incline DB press 3x8, 1x15 Ab Work after each set Calories 2349 Pro 283 Carbs 139 Fat 51 Weight just under...

Back Day SS: Machine rear delt flyes w/ machine calf raises 2x15/15, 4x10/10 SS: Seated calf raises w/ Rope face pulls 2x15/15, 4x10/10 SS: HS iso high row w/ HS standing shrugs 2x15/15, 4x10/10 Pulldowns UH 1x12, 1x10, 3x10, dropset 1x10/10 Tbar row neutral 1x15, 4x10, dropset 1x10/7, rest...