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Hammies were pumped up and pretty sore today. It's mealprep day, I will post it. Nutrition is the same, I've added 8-10oz more of chicken at night and on the weekends I have a dozen eggs instead of 6.

Oct6 Shoulder DB Military Press 70x15 100x8 100x8 100x7 100x5 DB Shrugs 135 3x10 superset with Lateral raises 20 3x12 BB Shrugs 365 3x8 315 2x12 Superset with Single Arm Lateral raises 20 5x12 Face Pulls 100 3x8 Behind the back cable Lateral raises 17.5 3x8 Rear delt flies DB 35 4x8 DB Shrugs...

Oct5 Standing calf raises 330 3x8 superset with DB RDL 60s 3x12 Laying Hamstring Curls 140 3x8 110 3x8 Seated calf raises 370 3x8 Seated Hamstring Curls 110 3x10 Standing calf raises 330 3x8 Smith machine RDL 135 3X12 Seated calf raises 330 3x10 BB RDL 135 3x12 One leg laying calf raises 50 3 x...

Oct4 Overhead tricep extension 50DB 3x12 superset with Seated Bicep Curls 30 3x12 Tricep pushdown stack +35 3x10 superset with Strict Curls 20 3x20 Cable Extensions one arm 25-10 dropset superset with Supinated Curls 20 3 sets of each til failure Spider Curls 20 3x12 superset with Tricep...

Tendonitis flare up opposite of my elbow might have me resting upper body for a few days. Hamstrings and calves are next to hit. Scheduling a rest day tomorrow, I need it. Then the weekend I'm going to destroy my arms and shoulders! Weight is consistently hovering around 250 now!

Oct2 Treadmill 3.3 miles 60 mins.

Oct1 Lat pulldown 265 3x8 Lawnmowers 140db 3x8 Chest Supported Single Arm Row 5 plates each side 3x8 Lateral pulldowns 4 plates each side 3x8 Single Arm supinated Row 100 3x8 Row machine netural grip 100 5x15 Row machine supinated grip 100 5x10 Treadmill 45 mins Focused on lifting heavy the...

I will! Finally hit my sticking point this week, 480 on squat and 375 on bench. Licking my wounds a little bit; but being rejected by my gym crush reignited the fire lol I needed it to get completely locked in. Found myself getting a little cocky so she humbled me and now I'm gonna humble her...

Sep30 Bench 135x10 225x15 315x4 335x2 365x1 370x1 Failed 375 Incline BB 225 5x10 Landmine singlearm Crossover bar +20 4x8 Decline machine plates 3x15 good squeeze Pec dec 100 3x12 good squeeze Incline machine 100 3x10 good squeeze Cardio is lacking, will dial it in tomorrow. My weight was...

Sep28 Shoulder DB Military Press 70 x 20 100 x8 100 2x6 Superset with Lateral raises 15 3x20 Db Shrugs 130's 4x10 superset with Lateral raises 15 3x20 BB Shrugs 365 3x10 superset with Lateral raises 15 3x20 Sep29 Squat 135x10 225x10 315x10 405x3 425x2 445x1 445x1 460x1 465x1 470x1 475x1 Tried...

Rest day today, I have my son for the weekend! Healing up for a big leg day, so I want to be 100%. 465 maybe 470 would be awesome to hit.

Food is same meal plan as always. Stick to it religiously 6 out of 7 days. Almost to 405!

Sep26 Stairmaster 1000 steps 15 mins 45 mins treadmill 2.3 miles

Sep23 Treadmill 45 mins Sep24 Bench 135x15 225x15 315x5 335x2 355x1 365x1 370x1 Incline BB 225 4x12 Landmine singlearm Crossover bar +25 3x8 Chest press machine 2 plates each side 3x12 Pec deck 130 3x10 110 2x10 Sep25 Lat pulldown 220x10 260 3x10 Lawnmowers 140db 3x8 Lateral pulldown 4...