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Originally Posted by cb1

Max fellow PLr checking in. We talked in the chat the other day. If you want to cut some weight mark Bell has some good stuff on his blog. Its mostly manipulating carbs. I dropped from 343 to 305 right now. Took about 2months. My bench has lost about 30lbs and it sucks. I am not built to bench like you are so I always struggle with it. My DL has dropped off not sure howmuch. It has always been my strong point having long arms. With your band set up have you ever doubled them hooking both ends on that rear peg? For guys looking for bands elitefts has some great sales if you watch. The bands are cheap. Workouts look solid keep up the hard work.

Hey Brother thanks for stopping by. Past three weeks have been rough with OT and getting sick. Ive been reading some of Marks stuff, very intriguing. Went to the store today and stocked up on alot of meat, green vegies, eggs and some coconut oil. Also some avocados (thx Baby1). Tomorrow I will be cooking and getting all my diet prep done.

TweetWK1 Bench

Bench Warm Up
Bar x 20 135x20 225x20

Bench Approx. 50% 1RM
265x3/3/3/3/3/3/3/3/3/3

Tricep Band Work
#2 x 40/40/20

Prone Face Pulls
#2 x 20/20/20/20/20

Prone DB Laterals
30x10/10/10

BB Shrugs (light/Rep work)
405x20/20/20

Took it easy today, felt good to be back in the gym after three weeks off.

TweetEase back into it cause you don't want to get sick again

TweetWill do.

TweetDeadlift Day

Deads Warm Up
135x5 225x5

Deads @ 50% of Targeted 1RM
325x3/3/3/3/3/3/3/3/3/3

RDLs
315x3/3/3

Leg Curls
90x10/10/10

BB Rows
315x3/3/3

TweetBench Day #2

Bench Warm Up
135x20 225x15

Speed Bench
315x3/3/3/3/3/3/3/3/3/3

Banded Skull Crushers (something new)
25/25/25/25

CGBP
225x10 315x5 405x1/1/1

Modified Lat Pull Downs (focused on upper back)
105x15/15/15

Prone DB Laterals
30x10/10/10

TweetBench #1 WK2

Bench Warm Up
135x20/10/10 225x10/10/10

Bench @ 55%
285x3/3/3/3/3/3/3/3/3

CGBP
225x10 315x5 405x1 415x1 425x1

Tri Band Work
Extensions #3 x 20/20/20
Press Downs #3 x 20/20/20

Modified Lat Pull Downs
105x15/15/15/15/15

Prone DB Laterals
30x10/10/10

TweetMax that is some serious CG work bro. I just started doing speed work again recently. I use the red mini bands doubled and go up to 200lbs bar weight. Keep up the good work.

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Originally Posted by cb1

Max that is some serious CG work bro. I just started doing speed work again recently. I use the red mini bands doubled and go up to 200lbs bar weight. Keep up the good work.

Thanks Brother, much appreciated! I too use bands from time to time, love 'em.

TweetSquat & Deadlift Day

*I added Squats due to missing them Thursday.

Deads Warm Up
135x5 225x5 315x5

Deads @ 55%
355x3/3/3/3/3/3/3/3/3

Sumo RDLs
315x5/5/5

Squat Warm Up
135x5 225x5

Squats @ 50%
300x3/3/3/3/3

Leg Extensions
135x10/10/10/10/10

BB Rows
135x10 225x10 315x3

Seated Calves
200x10/10/10/10/10

Misc. Bicep Work

TweetBench #2

Long day at work, got home late and wanted to at least get some light bench in.

135x20 225x10 315x14/8/6/4/2 225x10

Thats it, cardio, eat, shower and bed kids.

TweetSquats

Warm Up;
Cycle 5 min.
Leg Extensions 45x15/15 ~single legged.

Squat Warm Ups
135x5 225x5

Squats @ 55%
330x3/3/3/3

Front Squats
135x5/5/5 ~I started these a few months back for the first time and I didnt stick with them. Let's try it again.

Seated Calves
200x10/10/10

Misc. Bicep Work

TweetBench #1

Bench Warm Up
135x20 225x10 315x5 405x3

Bench
425x1/1/1

Bench @ 60%
315x3/3/3/3/3/3/3/3 ~Did close grip to add some tri involvment.

Mod. Cable Press Downs
50x15/15/15

Tri Band Work
#2 x 20/20/20

Face Pulls
#2 x 20/20/20

Prone DB Laterals
30x10/10/10

Mod. Lat Pull Downs
100x15/15/15

BB Shrugs
405x10 500x10 600x10