TweetDiet 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