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Atlantis hack squat 7ppsx6/5 Good morning on leverage squat 6ppsx6 5ppsx8 Bodymasters seated leg press 4ppsx 8 Nautilus hip thrust 7ppsx12/9 Bodymasters leg ext 250x9/7 Flex hamtractor 285x8/7 45 min steady state rower

My gym is known for the lighting in its posing room lmao

Bench 280x7/5 Kabuki bar seal row 250x6 200x 10 Hammer strength incline 4ppsx6 3pps and a 25x 7 Flex chest supported row 235x6 210x8 Lifefitness chest fly 250x8 Hammer strength high row 4ppsx6 3ppsx 8 35 min interval Rower

Forgot to post 1:20 cardio yesterday

1:20 min rower to start off Saturdays work day

Did pull-ups yesterday. Just one pattern today.

Flex leverage chest press 4pps and a 5x5 3pps and a 25x 8 Prone hamstring curls 130x7/6 Leg extension 250x8/7 Lat pulldown 250x 5 210x8 Lifefitness Ohp pronated grip 275x10 Atlantis lateral raise 120x9 Flex chest supported row 225x5 185x7 Straight bar tricep...

Seeing very good progression across the board. Adding 5 lbs and reps to it. Still holding off on the planks due to the ab pull, it only acts up with planking type movements.

Weighted pull-ups 45x7 25x 9 BW x 11 Bodymasters Ohp with gym pin neutral grip 275x15 Single leg hamstring curl 80x8/6 Lifefitness seated lateral 150x8 Body masters leg ext single leg 100x8/7 Body masters chest supported row pronated grip 250x7/6 Strapped cable tricep...

Standing military press 195x5 Rackable easy bar curls 105x8/6 Lifefitness Ohp with gym pin pronated grip 275x10 Weighted ab crunch 45lbsx9/7 Atlantis lateral raise 140x7 Cable bicep curls 130x10/8 Copenhagen planks 2x25 sec holds per side Crossbody tricep...

540, knees feeling a bit raw so didn’t push it further.

Atlantis hack squat 6pps x8 Good morning on Leverage squat 5pps and a 25x 7/6 AFS leg press 6ppsx 7 5ppsx 11 Nautilus hip thrust 7ppsx 10/8 Flex hamtractor 285x9/7 Bodymasters leg ext 250x7/6 45min steady state rower

I don’t drop set, it’s an old school method BB’ers love but anytime I’ve incorporated them long term into programming I got diminishing returns. The approach I’m taking is getting me to my 300 lb bench in the near future 💪

Bench 270x8/6 Kabuki bar seal row 245x6 215x8 Hammer strength incline press 3pps and a 25x 8/6 Flex Chest supported row 235x8/6 Lifefitness pec fly 295x7 Hammer strength high row 4ppsx6/5 35 min interval rower

I use .5-.7 every 3rd day. That’s up a unit from normal. See how I react.

1:20 min on rower to start off sunday

I do .5-.7 every 3rd day

1:20 rower to start off Saturdays work day

~2mg every 9 days