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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

Flex leverage chest press 4pps and a 5x 5 3ppsx11 Bodymasters leg ext 250x8/6 Body master prone leg curl 120x8/7 Lat pulldown 250x5 220x8 Bodymasters Ohp pronated grip 275x10 Atlantis lateral raise 120x9 Hammer Strength high row 3pps and a 25x7/6 Weighted decline...

And no extra core work, I’ll hit sets 9 and 10 today at the gym 💪

I gained 8 lbs in an all inclusive in Aruba. That’s not uncommon at all given I dieted down for 6 weeks at a 490 calorie deficit. The Reta I don’t use for weight loss. I use under or close to what pharmacology considers a “starting dose” Reta shines for actually weight loss at 4-8 mg a week...

Pull-ups 25lbs x 10 Bodyweight x14 Bodymasters OHP 275x15 Lifefitness lateral Raise 150x8 Standing hamstring curl 90x6 70x8 Flex leg extension 240x7 (Legs are fucked from Tuesday) Bodymasters row 250x8/7 Lifefitness pec fly 295x9 320x6 Straight bar tricep...

Actually a tiny change, upped the retatrutide a unit or 2 to get me over 2mg every 9 days. I gained 8 lbs in Aruba, and have been eating at maintenance. Sitting at 185, which is up 3-5 lbs from baseline

Nope, really trying to get out of my own head and progress linearly until it shits the bed.