deadlift maxout day
warmup
barx8
135x6
185x4
225x1
245x1
max
275x1
290 fail

275

bench max...
gay couldn't od anything

BO row
205

so i took a week break and slowly tapered down intake.

time to cut again

today, took it nice and easy

full squat
165x10
175x8
185x6
bench
125x10
140x8
150x6
BO row
135x10
145x8
155x6

deadlift
205x10
215x8
225x5

Military press
75x10
85x8
95x6

Upright Row
75x10
85x8
115x5

Checken' in with ya Dave before I go have a personal "party down" in my home gym.

Hope all is well with ya!


Look Solid!

How is the family? How are you hangen'?

Best regards,


Chillen

Never been better bud!

Thanks for checkin in!

after a week or so i'm gonna do NROL fat loss I to really get this cut goin.

too bad i can't find the dammed book!

After losing 55 pounds, another 10 honestly does not look intimidating in the slightest. optimism feels pretty good!

yesterday

full squat
195x5
200x5
195x5

bench
155x6
155x5
155x5

BO row
165x5
155x5
155x5

Takin a couple days for a break.
Then I'm going to do Waterbury's 10x3, modified for fat loss.

**** the Cut


Bulking.

Waterbury Method

Day 1

Full squat
10x3, 70s rest
180

A1 Dips
4x6 60s
BW+10
A2 BO ROw
4x6 60s
160

B1 BB curls (first time for curls in a year, dont' get me wrong, i'd go compounds all the way, but who doesn't like curls?)
4x6 60s
72.5 70 65 65
B2 Tricep press down
4x6 60s
60

Hanging leg raise
4x6 BW+10

Day 3

bench
10setsx3reps 70s rest
145 (it's 80%, but destroying my ego)

all the following are 4x6 60s rest at 80% 1rm
A1 DB RDL 71s each hand
A2 military 95 90 85 85

B1 calf raise 185
B2 upright row 95

French press
45


RDLs havent' done in a while, killed my hamstrings

If you cant find your book I could post up the program for you.

no thanks bro, i actualyl found it and decided on bulking instead because according to this forum, I'm not fat.

day 5

chinups 10x3 (10 sets of 3) 70s break
BW+10

A1 DB decline bench
57.5 each
A2 Hammer curl
30 each
4x6
60s

B1 Calf Raise
185
B2 Bulg split squat
30 each hand
4x6
60s

Stepups
4x6 60s break
50
40x3 sets

Day 8 or (Day 1 number 2)



Full squat (gain, 10x3 70s rest)
185 lbs.

all following are supersetted if it has a letter and an umber before hand, and are 4x6, 60s break

A1 Dips BW+15lbs
A2 BO Row 165lbs.

B1 Tricep press down 65 lbs.
B2 BB curls 70 for 3 sets, 65x5 for last set

Forgot Hanging leg raises