Diet has actually been decent past 4 days. Definitely upped the calories but eating like a bodybuilder for the most part.


Friday


Assisted wide grip pull ups

(160) x 10

(120) x 10

(80) x 10

(40) x 10

BW x 10


Bent barbell rows/ bent dumbbell rows

1 x warm up

185 x 8/ 50s x 8

205 x 8/ 50s x 8

225 x 8/ 50s x 8 x 2


EZ bar pullover/ close supinated grip pulldown

1 x warm up

55 x 10/ 160 x 15

75 x 10/ 160 x 15

85 x 10/ 160 x 15


One arm cable rows/ incline sit ups

1 warm up

100 x 12/ 25

120 x 12/ 25

140 x 12/ 25


15 min HIIT



Saturday


Lying leg curls (free weight)

35 x 10

45 x 10

55 x 10

65 x 10

75 x 10 x 2


Squats

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8


Walking dumbbell lunges

2 x warm ups

50s x 8 x 3


Leg ext (free weight)

50 x 12

65 x 12

80 x 12

95 x 12

110 x 12 x 2


Straight leg deadlifts/ sissy squats

135 x 8/ 10

185 x 8/ 10

225 x 8/ 10 x 3



Sunday


Cable press

2 x warm ups

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10


Bench press

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8


Incline dumbbell fly/ press

1 x warm up

50s x 10/ 10 x 3


Cable crossovers

1 x warm up

50 x 12

60 x 12

70 x 12


Hammer curls/ dumbbell curls/ incline sit ups

1 x warm up

50s x 8/ 25s x 8/ 25 x 3



Yesterday


Wide grip assisted pull ups

(140) x 12

(125) x 12

(110) x 12

(80) x 12

(50) x 10

BW x 8


One arm dumbbell rows

2 x warm ups

80 x 8

100 x 8

120 x 8

140 x 8

150 x 8


Reverse facing close grip pulldowns/ dumbbell pullover

1 x warm up

120 x 10/ 65 x 10

140 x 10/ 65 x 10

160 x 10/ 65 x 10


T bar rows

1 x warm up

90 x 8

135 x 8

180 x 8

135 x 12 (very awkward tbar device at this gym, so I d


Deadlifts

135 x 6

225 x 6

315 x 6

405 x 4


20 min cardio