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Late post. 1:20 min on the rower on a busy Saturday.

Yes, those last 2 sets get me to 10 total sets of quads and 10 total sets per week for glutes/hamstrings. Every group gets hit for the same amount of weekly volume, sometimes less if intensity is high enough.

Appreciate it bro 💪

Flex leverage chest press 3pps and a 10 10/8 Prone hamstring curls 120x7 100x10 Leg extension 250x7/6 Lat pulldown 220x8/7 Flex leverage Ohp 205x5 Atlantis lateral raise 120x 9 Flex chest supported row 210x8 185x9 Weighted ab crunch 90x9/7 Rear delt fly...

Chicken veggies rice/millet mix and walnuts

Ben’s’ ***

Bend fast food. Healthy fast casual. Highly recommend

Rogers lay pulldown 215x9/8 Flex leverage Ohp with gympin 275x 10 Life fitness lateral raise 130x10 Flex hamtractor 255x9/7 Flex leg extension 240x7 210x9 Bodymasters chest supported row 250x7 230x9 Life fitness pec fly 220x7 190x9 Seated tricep pushdown 130x7...

Standing military press (In a rush today. Commute this week is horrible) 170x8 Rackable easy curl bar curls 75x10/9 Seated dumbbell OHP 100’s4 Dumbbell hammer curls 45x7/6 Weighted decline ab crunch 25lbsx9/7 Bodymasters OHP 250x7 Copenhagen planks 2x 20 sec holds...

Me and my buddy here actually bought it for the gym lol

Yeah just pre workout. It’s too early of a start before work to eat, wait 90, then train. I experimented with clusterdextrin before and a I wasn’t a fan.

Nope, my single leg work has taken a back seat. Curing covid in the home gym, I had to main lift Bulgarians. Worked my way up to 120’s in each hand for sets of 6 per leg. Now that I have an amazing gym, i keep my leg work bilateral.

Legs (Had to rush through this, not my best day) Nebula leg press 7ppsx6 6ppsx8 Pannata RDL 6pps 8/6 AFS leg press mid stance 6ppsx7/5 Nautilus hip thrust 7ppsx 9/7 Body masters leg extension 250x7/6 Flex hamtractor 240x9/7 45 min steady state rower

Yeah, it’s a cambered Swiss bar.

I’ll hit the military press on Wednesday as my first move of the day. Rest of the chest moves are spread out on Thursday and Friday.

Bench 260x7/6 Kabuki bar seal row 225x8/6 Hammer strength incline 3ppsx 8/7 Flex leverage chest supported row 210x9/8 Life fitness chest fly hands free 190x8 Hammer strength high row 3pps and a 25x 8/6 35 min interval rower

Another 1:20 on the rower on a beautiful Sunday morning

Back to work 1:20 on rower before a full day of clients.

Battling a sinus infection all week Leverage flat press 3pps 25 and a 5 x7 3pps and a 5 x8 Flex hamtractor 255x9/7 Lat pulldown 210x8/7 Flex leverage Ohp 195x6 Flex leverage row 235x6 210x 8 Bodymasters leg extension 250x7/6 Atlantis lateral raise 120x8 Cable...