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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.

Standing military press 185x8 Rackable ez curl bar curls 105x7 95x8 Ab wheel rollout X12/9 Bodymasters Ohp pronated grip w/gym pin 275x10 Cable bicep curls 140x9/7 Copenhagen plank 2x25 sec holds Atlantis lateral raise 135x7 Cross body tricep pushdowns 12.5kg x 9/...

Atlantis hack squat 6pps and a 25x 7/6 Leverage squat Good morning 5ppsx8/7 Bodymasters seated leg press 4pps and a 25x 8 Nautilus hip thrust 7ppsx11/9 Bodymasters leg extension 250x8/6 Flex Hamtractor 285x8/6 45 min steady state rower

Bench 260x9/7 Kabuki bar seal row 250x6 205x10 Hammer strength incline press 4pps x5 3ppsx10 Flex leverage row 205x9/8 Lifefitness chest fly 265x9 Hammer strength high row 4ppsx7 3ppsx9 35 min interval rower

1:20 rower to kick off Sunday am