11-4 food
Shake- oats, soy protien, flax, berries, Greek yogurt and milk.
Lettuce wraps- season beef, cheese, lettuce, tapitio
Chicken sandwich
Inn and out - 4x4 meal
Can of Tuna multi-grain corn chips

Back

Dead lift
135*10
225*6
245*5
275*4
295*3
315*3

Pull ups wide grip
Three sets of ten

Bent over row
135*10
145*8 two sets

Bent over row (revers grip)
135*10
145*8 two sets

Mercury starters
60*10
70*10
80*8

High row machine
90*10
180*10
190*10
200*8
230*8

Standing straight arm pull down(rope)
50*10
40*10
30*10

I was fakin spent for sure best back work out in a while!

Legs
Squats
135*10
185*6
225*5
245*4
275*4
295*4
315*3
324*2 I went for three but could not make it and had to drop the weight

Horizontal leg press (. I put my feet out lik I'm sitting in a chair makeing sure my butt is below my knees and just work the bottom part of the squat since I cant get there with my ankle on a regular squat)
160*10
180*12 three sets

Seated leg curl
130*15 four sets

Leg extensions
80*15
80*15
80*12
80*12

I could barely walk out of the gym. And I was a little embarrassed I had to drop the weight but hey I guess shit happens when your going all out. I could just tell if I got that last one I might hurt my back so I gave up.

Bis and delts
Standing curls Ez bar
75*10 four sets

Seated military press
70*10
90*10
90*10
100*8
100*8

Incline bench hammer curls
25*10
30*8 two sets
35*8

Arnold press
25*10
30*10
35*10
40*8

Bent-over lateral raises
20*15 three sets
15*15

Superset

Concentration curls
20*10 three sets

Curl machine
40*15 three sets
30*15

That was a pretty good work out I felt pretty beat at the end which seems to be the goal for me lol.

Haven't logged it but Ive been eating the pretty regular and in line with previous posts (shake, sandwiches, pasta with meat, and dinner consisting of meat milk and pasta or tortillas and burritos.

Chest and tris
Chest press machine
180*8
200*6
230*4
250*4
270*3

Overhead tricep push
80*10
90*10
100*9 could not get tenth

Decline flys
30*10
35*10
40*8

Skull crushers decline
75*12 three sets

Standing flys concentrating on the top of the chest
40*10
40*10
40*8+30*8+20*8

Tricep push down rope
50*12
40*12
40*10
30*10
Switched to over head
25*12
40*8
30*10 two sets

I feel like I'm getting bigger but the scale is not backing up my feelings. Got to work harder I guess.

Back
Wide grip pull-ups
Three sets of ten

Bent over row
135*12 three sets

Reverse grip bent over row
135*12 three sets
135*10

Mercury starters
70*13
80*13
90*13
100*6 these were ugly but I need to get stronger!

High row machine
180*12
200*12
230*12
250*10

I didn't do deads today and I should have but I was supposed to have a luncheon with some people and it got moved to the following Friday. So no deads. Other than that it was a good back work out.

Legs
Squats
135*10
225*6
275*5
295*4
305*4
315*4
225*10
226*10

Shrugs (for fun)
225*10
275*10
305*10
395*6

Horizontal leg press- (only working the bottom part)
180*15
180*12 three sets

Seated leg curl
135*12 four sets

Leg extensions
90*15 three sets

Man I barely make it out of the gym on thes days and if there were steps I would probably just tumble down them.

Shoulders and bis
Military press(smith machine)
90*12
110*10 three sets

Standing curls (ezbar)
70*10 revers grip curl+regular grip curls70*8 three sets.

Arnold's
35*10 wo sets
40*10

Lateral raises seated
35*10 three sets

bent over lateral raises
25*15 three sets
20*15

Curl machine
4 sets of 10

Rope curls
40*10 four sets

Chest and tris
Chest press machine
140*10
180*6
230*4
180*8 two sets

Dips weighted
+45*8 three sets
+45*9 tried for 10 and failed

Flys
35*10 three sets
40*10

Skull crushers
65*15 four sets- I should have used more weight

Overhead tricep push
60*10
70*10
80*10

Standing flies cables
30*15
30*12 two sets

Tricep push down Rope
50*15
60*8
50*10

Flat bar push down
50*10 three sets

And I'm beat!

Welp diet fell off for a while and I lost 10+ lbs but I do not look like I did last time I was at 170 I look more beefy even though I'm obviously scrawny. But no biggy cause the bulking contest is starting. Gains gains gains eat eat eat drink water drink water. Oh and call call call- cant for get work.