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Weighted pullups 45x7/6 Body masters OHP with gym pin 275x11 Life fitness lateral raise 130x9 Flex leg extension 225x9/7 Flex hamtractor 255x9/7 Body masters chest supported row pronated grip 250x7 220x9 Life fitness Chest fly 220x9/7 Cable bicep curls 140x7/6...

Standing military press 170x9 Rackable curl bar curls 75x11/9 Bodymasters OHP 250x9/7 Hammer bicep curls 55x5 45x7 Weighted decline sit-up 25x9/7 Atlantis lateral raise 120x10 Tricep push down 150x6 120x8 Copenhagen plank 2x 20 sec holds Life fitness rear delt...

Nebula leg press 6pps and a 25x 8/6 Pannata RDL 6pps and a 25x8/6 AFS leg press wide stance 6ppsx 7/5 Nautilus hip thrust 7ppsx9/7 Bodymasters leg ext 250x8/6 Flex hamtractor 285x5 255x8 45 min steady state rower

It’s pin loaded, not plate loaded, those are starting to feel pretty good

Bench 260x8/6 Kabuki bar seal row 245x6 195x10 Hammer strength incline press 3pps and a 25x7/6 Flex chest supported row wide grip 185x9/8 Life fitness chest fly 205x10 Hammer strength high row 4ppsx7 3ppsx10 35 min interval rower

1:20 min steady state rower to start Sundays work day

1:20 min cardio and pic update

2 of those movements are 1 set. 20 total sets of full body on Thursday and Friday for full body. 8-10 total sets per muscle group a week. I’m keeping a close eye on my recovery. If numbers go down aside from the calorie deficit, I’ll back off sets.

Flex leverage chest press 3pps and a 25x7 3ppsx9 Prone hamstring curl 120x8/6 Body masters leg extension 250x6 220x9 Rogers lat pulldown 275x 9/7 Flex overhead press 185x6 Life fitness seated lateral 120x9 Body masters seated row 250x7/6 Straight bar tricep...

Physical therapist says grade 2, but it’s fine to work around and only effects planking movements and ab work that my arms go over my head. Won’t stop me in the slightest.

Been nursing a deep abdominal/groin strain for a while. Planks and rollouts hurt it right now, so had to substitute to things that don’t hurt as I recover.

Weighted pull-ups 35lbs x9/7 Bodymasters Ohp with gym pin 275x12 Atlantis lateral raise x 120x 10 Flex hamtractor 255x10/8 Flex Leg extension 195x10/8 Hammer strength high row 3ppsx9/8 Tricep pushdowns 120x10/8 Cable ab crunch 110x9/7 Cable bicep curls 130x9/7...

Protein is 250-300 per day. Can’t go much higher man.

Yes, maintenance around 3100 cal. Started a small 300 cal deficit heading into my vacation mid July.

Standing military press 190x5 Rackable curl bar curls 95x8 85x10 Bodymasters Ohp pronated grip 250x8/6 Dumbbell hammer curl 45x8/6 Copenhagen plank 20 sec holds per side x2 Atlantis lateral raise 135x7 Weighted ab crunch 25lbsx10/8 Atlantis overhead tricep extension...

Nebula leg press 7ppsx6 6ppsx10 Pannata RDL 6pps and a 25x7/6 AFS leg press mid stance 6ppsx7/7 Life fitness leg extension 250x7/6 Flex hamtractor 270x8/6 45 min steady state rower