TweetFloor presses 45x15, 55x15, 65x13, 75x9, 85x6
Hammer strength incline machine bands 30x7.5, 30x5, 20x5.5, 20x5.5, 50 no bands x14
Incline pullovers 60x11, 65x9, 70x7, 75x7
Incline flys with just bands 15, 12, 9, 9
Assisted dips 85x10, 100x10, 100x9, 100x8
Standing Calf raises 45x15, 70x12, 70x11



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TweetDead rows 45x10, 70x9, 95x7, 105x7
Seated row with underhand grip on a rope 88x12, 99x11, 110x10,120x10
Plate loaded hi pull machine. 45x13, 55x9, 65x7, 65x8
Pulldowns behind the neck 120x14, 143x8, 143x8, 143x7
Reverse hypers 10x4 sets



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TweetStanding db curls 20x12, 30x12, 40x10, 50x6, 45x7
Dips one band 12, 10, 7, two bands x7, x8
Seated cable row preacher curl 40x15, 45x12, 50x10, 55x8
Forehead smash db 20x15, 25x15, 30x10, 30x9
Kneeling front double bicep cable curl 15x13, 15x11, 15x10
Reverse grip ez bar 40x14, 50x11, 50x9
Leg press calf raise 3x19, 19, 17+hold last one.


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TweetBent over laterals head 20x12, 25x11, 30x9, 30x8
Band pulls 18, 15, 13
Plate loaded Shoulder press machine 45x15, 70x15, 90x15, 115x11, 125x7
side laterals with bands wrapped under the feet of the bench 10, 7, 6+15lbsx10, 7+2+15x7
Plate loaded dip machine for shrugs 45x15, 100x13, 125x10, 125x


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TweetBench squats smith 25x15, 45x15, 70x15, 90x11, 90x8
Glute hamstring raise on hyper bench bwx9, x7, x5
Leg press 6s from 4 to 8 plates then 4 to 7 plates and then 4 to 7x5
Seated calf press machine 130x?, 130x13, 130x12.5, 130x13



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TweetFlat bench floor Presses with bands barx15, 25x13, 50x12, 60x7, 60x6, 50x8
Cmdap incline presses 22.5x13, 27.5x11, 32.5x9, 37.5x7
Flat bench pullover 60x9, 60x8, 60x7
Superset track stance low pulley crossovers with band flys 15+10, 15x12+9,


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TweetBanded pull-ups one band 13, 9, 6.5, two bands x7.5
Handle pull downs 100x11, 105x10, 110x10, 120x10
Ez bar straight arm pressdown at lat tower 40x12, 55x10, 70x8
Parallel grip seated row on 4 45lb plates 120x12, 140x11, 150x10, 160x11
Smith underhand rowes 45x12, 55x9, 60x7, 60x6



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TweetBarbell curls barx13, 10x12, 20x10, 30x6+20x4+10x4+barx6
Floor press bar to nose in smith bar x15, 10x15, 20x13, 30x11, 40x7+30x?+20x6+10x8
Spider curls with pinky higher 30x15, 40x12, 50x7, 40x8
Incline bench v handle press down 50x15, 65x12, 72.5x8, 65x6
Kneeling hi pulley curls 15x12, 20x10, 20x8
Kneeling overhead rope extensions 20x15, 30x14, 35x12
Leg press calf extensions just sled toes straight then in then out then straight then in then out 10+10+10+10+6+8, 10x3+5x3
30 just straight



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TweetBody weight is staying betweeen 200-204. Strength is still increasing and vascularity remains insane. Appetite is so so but it is alright for now as it is making it easier to watch what I'm eating.


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TweetPreworkout is up to 1 full scoop of total war, 1 no synthesize, 1 scoop karbolyn
During is 1 scoop peptopro, 2 scoops highly branched cyclic dextrin, 1scoop karbolyn, 10gms creapure, 5 gms glutamine.
Pre bed I'm using fade out by RedCon1 with a little karbolyn for flavor.
I had switched my shakes back to carnivor mass because RedCon1 was out of mre blueberry for about a month but I am using the mre again.
I may drop my insulin which will allow me to cut back the carbs in my pre and intraworkout drinks. If I cut those carbs in half that'll be 80gms of carbs cut.


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Tweetthat intra setup you got going on is spot on man. how you liking it and how much of a difference have you seen in recovery? i was making my own but i just went ahead and get the peri md from true nutrition. that or i order and use recovery factor from granite supps. i can tell a huge difference if i dont use a my intra protocol more so than if my nutrition is off

TweetI really like making the intra from the separate ingredients. A lot of the premade intras use less protein and less carbs. The old intra md was something like 14 gems of protein. With the peptopro I get 24. For a little while I was putting the synthesize in the intra but it felt too heavy and I felt the pump was better when I switched to adding it to the pre. I definitely think my strength, endurance and recovery are greatly improved with my strategy. I also feel it has helped my recomp a lot. I do still have some complicated pharmacology going on but I don't feel that is the root of the progress. I was really hoping to have some photos taken Friday to post for everyone but the trainer at the gym I was at was off so I didn't have anyone to do it. I'm really hoping to get some soon.


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TweetI was supposed to have a buddy cone over who is doing classic physique in October to teach him posing but he flaked. This guy used to be a real close friend, training partner and co worker. Once he ended his last long term relationship he fell into the single guy lifestyle and stopped training with me in the am I. Favor of going to clubs and picked up vaping and smoking. He is also 20yrs younger than me so I did have the conversation with him about 18 months ago that I get it and if I was in my 20s I would want to be partying too. I told him at my point in life the am workouts are my only option but when he is ready for a change I'll be there. We have tried making plans to train in a weekend so that it won't be as early but I still try to go before the family is up for the day. I may finish setting up the mirrors in the basement and try practicing some poses myself. I did find some great music that I might use if I decide to compete in October too. We are on vacation from aug 26th-sept 2 so I would have seven weeks to diet. Being that I'm sitting at a good place right now at the low 200s I definitely don't think seven weeks would be cutting it short. I have so many tweaks I can make with my diet and I still barely do any substantial cardio.


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