Author Topic: Dreyth's New Journal (Read 538523 times)

Dreyth · « **Reply #1425 on:** August 11, 2020, 03:41:34 pm »

Quote

Monday - 08/03/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 5
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 9 (T-Style) >> 60sec rests.
25's x 6 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 6 >> 90sec rests.
35 x 4
35 x 3
BW x 4 (drop set)

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Seated Incline DB Bilateral Curls
25's x 10

Quote

Wednesday - 08/05/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 6
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 6 >> 2min rests.
8lbs ankle weights x 6 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Trap Bar Shrugs
230 x 17 >> 90sec rests.
230 x 8
230 x 5

Alternating DB Split Squats
20's x 8

Standing Shoulder Press
105 x 8

Quote

Friday - 08/07/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 2min rests.
170 x 6
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 12 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 10 >> 2min rests.
105 x 4 >> Finally hit 10 reps on these!
105 x 4

Lateral Raises
25's x 10 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 4
35 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Barbell Shrugs
205 x 20

Seated Incline DB Bilateral Curls
25's x 10

Quote

Sunday - 08/09/20

-= Workout Log =-

Reverse Calf Raises On Stairs
BW x 10 >> 60 sec rests.
45 x 15 >> Doing this for knee rehab.
45 x 15
45 x 15

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 8lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 5
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 10 >> 2min rests.
8lbs ankle weights x 2 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Standing Shoulder Press
105 x 10

Dreyth · « **Reply #1426 on:** August 11, 2020, 03:46:34 pm »

Quote

Tuesday - 08/11/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 2min rests.
170 x 5 >> Seems real tough for me to hit 10 reps on these.
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 13 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 7 >> 2min rests.
110 x 5 >> Just a 5lb increase results in 3 less reps than last time.
110 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 5
35 x 4

Inverted Rows
BW x 15 >> 90sec rests.
BW x 10
BW x 8

Hanging Knee Raises With Tuck
BW x 10 (straight leg negatives)

Barbell Shrugs
255 x 15

Seated Incline DB Bilateral Curls
25's x 10

Dreyth · « **Reply #1427 on:** August 17, 2020, 10:47:54 am »

Quote

Thursday - 08/13/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 7
290 x 4?

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 6
10lb ankle weights x 5

Trap Bar Shrugs
250 x 10 >> 90sec rests.
230 x 8
230 x 8

Standing Shoulder Press
115 x 7 >> Goinga little heavier on these days to make my other days easier.

Alternating DB Split Squats
25's x 8

Quote

Saturday - 08/15/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rests.
170 x 6 >> Decided to start with a heavier first set.
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 4 >> Finally hit 10 reps on these!
110 x 4

Lateral Raises
25's x 12 >> 2min rest.
25's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 8 >> 90sec rests.
35 x 4
35 x 4

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legegd negatives)

Seated Incline DB Bilateral Curls
30's x 7

Quote

Sunday - 08/09/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 8 >> I think we need to buy more plates. I don't like going above 10 reps on RDLs.
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Forgot to do some splits squats today

Dreyth · « **Reply #1428 on:** September 05, 2020, 11:13:59 am »

Quote

Monday

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 8
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 7
135 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Quote

Wednesday

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 4
185 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 5
110 x 3

Inverted Rows
BW x 15 >> 90sec rests.
BW x 9
BW x 6

Chin Ups
50 x 7 >> 90sec rests.
50 x 4
BW x 4
BW x 5

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legged negatives)

Quote

Friday - 08/21/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 15 >> 3min rests.
290 x 3
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 10
10lb ankle weights x 8

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Alternating DB Split Squats
30's x 8

Quote

Sunday - 08/23/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 5
185 x 3

Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 5 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
110 x 9 >> 2min rests.
110 x 5
110 x 3

Lateral Raises
30's x 8 >> 2min.
30's x 8

Chin Ups
BW x 5 >> 2min rests.
35 x 7
35 x 4
35 x 3
BW x 4

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Decline DB Bilateral Curls
20's x 13

Quote

Tuesday - 08/25/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5 >> Reduced rest periods to 2min.
225 x 3
275 x 1
290 x 15
290 x 5
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 4
BW x 5

Alternating DB Split Squats
30's x 8 >> 2min rest.
30's x 5

Barbell Shrugs
290 x 12 >> 60sec rests.
275 x 8
275 x 6
275 x 6

Good Mornings
135 x 15

Quote

Thursday - 08/27/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
155 x 7 >> 2min rest.
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 4 (T-Style)
30's x 10 (W-Style)
30's x 6 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
95 x 3
135 x 4 >> 2min rests.
105 x 6
105 x 3
105 x 3

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
BW x 8

Chin Ups
50 x 6 >> 3min rest.
50 x 3 >> 2min rests.
BW x 6
BW x 6

Barbell Shrugs
290 x 18 >> 60sec rests.
290 x 8
290 x 6
290 x 5
290 x 5

Decline DB Bilateral Curls
30's x 8

Quote

Saturday - 08/29/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 6
290 x 6

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6

Barbell Shrugs
290 x 20 >> 60sec rests.
275 x 6
275 x 6

Standing Shoulder Press
135 x 5

Good Mornings
155 x 12
155 x 8

Alternating DB Split Squats
30's x 8

Quote

Monday - 08/31/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
185 x 4
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
135 x 5 >> 2min rests.
105 x 5
105 x 5
105 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 8

Chin Ups
BW x 5
50 x 6 >> 3min rest.
50 x 6 >> 2min rests.
50 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
BW x 8 (straight legged negatives)
BW x 4

Decline DB Bilateral Curls
30's x 6

Quote

Wednesday - 09/02/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 8
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 10
10lb ankle weights x 6
BW x 8

Standing Shoulder Press
135 x 5

Alternating DB Split Squats
30's x 10 >> 90sec rest.
30's x 5

Barbell Shrugs
290 x 16 >> 60sec rests.
290 x 8
290 x 8
290 x 6
290 x 6

Good Mornings
205 x 12

Quote

Friday - 09/04/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
205 x 1
185 x 7 >> 3min rest.
185 x 4 >> I've stalled on these. Probably since I've been cutting weight.
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
115 x 5 PR >> 2min rests.
115 x 5
115 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
10 x 11 >> 90sec rests.
11 x 9
BW x 7
BW x 7

Chin Ups
BW x 5
50 x 6 >> 90sec rests.
50 x 4
BW x 8
BW x 5

Barbell Shrugs
290 x 15
40 x 10

Hanging Knee Raises With Tuck
BW x 10

Decline DB Bilateral Curls
30's x 7

Dreyth · « **Reply #1429 on:** January 06, 2021, 08:54:26 am »

woookayyy i need to stop being lazy in updating. when i'm lazy to update, i'm also lazy to workout.

been spinning my wheels forever. at least i still have a basement gym i can use during this time.

Current split is upper/rest/lower/rest. On rest days i have 0 calories. Doing a snake diet type thing to cut hard. worked excellent for me before (can scroll back to my weight graph and see the fast progress and barely any strength loss).

on lower day i do some light upper lifting and vice versa because from personal experience i improve very quickly that way. i benefit greatly from high frequency.

Quote

Tuesday 01/06/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
345 x 5 >> 3min rests.
345 x 5
345 x 5
345 x 5
345 x 5

DB Split Squats
30's x 8 >> 2min rests.
30's x 5
30's x 5

Barbell Shrugs
345 x 8 >> 60sec rests.
345 x 6
325 x 5
325 x 5
255 x 12

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 8 >> 90sec rests.
10lb ankle weights x 6
10lb ankle weights x 5
BW x 8
BW x 8

High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 8
Chin Ups BW x 8

Coges · « **Reply #1430 on:** January 06, 2021, 06:28:55 pm »

Snake diet? Is that the fasting one with the snake juice? If so would love to hear more on your experience with it.

Dreyth · « **Reply #1431 on:** January 07, 2021, 08:51:04 pm »

Quote from: Coges on January 06, 2021, 06:28:55 pm

Snake diet? Is that the fasting one with the snake juice? If so would love to hear more on your experience with it.

Personally I just eat about 2,500-3,500cal on lifting days depending on how many calories I burned, and then 0-100 calories on the in between days. No crazy shakes or snake juice thing on fasting days. I kept it simple. Check out my progress at Reply #1372 on: December 23, 2019, 01:19:59 pm on page 92 of this journal:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-new-journal/1365/

In about 1 month I achieved:
- Cut 12-13 lbs (started at 201.8lbs dry fasted, ended at 189.0lbs dry fasted)
- Squat increased from 315x5 to 315x6
- Felt amazing - not groggy and lazy all day. Probably due to lower insulin levels when fasting.

That was BY FAR the most successful cut i've ever had in terms of how fast I progressed. Some people cut for 12 weeks to achieve that! I just don't want to ever cut in any other way again. This is the way to go for me.

The other cool thing is that i see visual progress within just a few days. And when I wake up at 6am, I don't feel the need to go back to sleep. I'm awake, alert, and clear headed. I love the feeling.

Dreyth · « **Reply #1432 on:** January 07, 2021, 08:59:46 pm »

Quote

Thursday 01/07/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 6 >> 2min rests.
165 x 5
165 x 5

High Incline DB Bench Press
45's x 13 >> 2min rests.
45's x 12

Incline Bench Rear Delt Dumbell Flyes
20's x 11 (T-Style) >> 60sec rests.
20's x 9 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 8 >> 2min rests.
45's x 7
45's x 5
45's x 4

DB Lateral Raises
20's x 13 >> 2min rest.
20's x 12

Chin Ups
BW x 4
20 x 6 >> 2min rests.
20 x 5
20 x 4
BW x 4
BW x 4

Inverted Rows
BW x 8 >> 90sec rests.
BW x 8
BW x 5

Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 10
DB Split Squats 45's x 5

Dreyth · « **Reply #1433 on:** January 08, 2021, 08:40:28 pm »

Bought dr berg's electrolyte powder. figure its something good to drink on the 0 calorie days

Dreyth · « **Reply #1434 on:** January 10, 2021, 03:59:40 pm »

Quote

Saturday 01/09/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 6 >> 3min rests.
355 x 5
355 x 5
355 x 3

DB Split Squats
30's x 8 >> 2min rests.
30's x 5
30's x 5

Barbell Shrugs
355 x 6 >> 60sec rests.
355 x 5
325 x 8
325 x 8
255 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 5
10lb ankle weights x 4
BW x 10
BW x 6

High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 8
Chin Ups BW x 8

Dreyth · « **Reply #1435 on:** January 11, 2021, 03:53:20 pm »

Quote

Monday 01/11/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 5
165 x 4

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 9 >> 2min rests.
45's x 6
45's x 6
45's x 4

DB Lateral Raises
20's x 12 >> 2min rest.
20's x 12

Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8

Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 4
20 x 4
BW x 7
BW x 5

Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 10
DB Split Squats 45's x 5

Dreyth · « **Reply #1436 on:** January 13, 2021, 04:40:00 pm »

Quote

Saturday 01/13/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 7 >> 3min rests.
355 x 5
355 x 3
355 x 3
355 x 2

DB Split Squats
45's x 10 >> 2min rests.
45's x 5
45's x 3

Barbell Shrugs
355 x 8 >> 60sec rests.
355 x 6
325 x 8
325 x 6
255 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 5
BW x 10
BW x 8

High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 10
Chin Ups BW x 10

Strength increasing ever so slowly while i cut

Dreyth · « **Reply #1437 on:** January 17, 2021, 01:07:13 pm »

Quote

Friday 01/15/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 6
165 x 6

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 13 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 6
45's x 6
45's x 4

DB Lateral Raises
20's x 13 >> 2min rest.
20's x 10

Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 5
20 x 5
BW x 7
BW x 5

Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8

Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6

Dreyth · « **Reply #1438 on:** January 17, 2021, 01:16:08 pm »

Quote

Sunday 01/17/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 8 >> 3min rests.
355 x 4
355 x 4
355 x 4

DB Split Squats
45's x 10 >> 2min rests.
45's x 6
45's x 4

Barbell Shrugs
355 x 8 >> 60sec rests.
355 x 6
325 x 8
325 x 8
285 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 5
BW x 10
BW x 8

High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 10
Chin Ups BW x 10

Dreyth · « **Reply #1439 on:** January 19, 2021, 10:08:09 am »

Quote

Tueday 01/19/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 5 >> 2min rests.
185 x 4 >> Jumped from 165x8 to 185x5.
185 x 4 >> Hurts my wrists a bit though, I don't like the feeling.

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
20's x 12 (W-Style)
20's x 8 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises On Incline Bench
20's x 9 >> 2min rest.
20's x 9 >> I don't like how these feel on an incline bench even though it's tougher this way.

Inverted Rows
BW x 10 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
BW x 4
30 x 7 >> 2min rests.
30 x 5 >> Went from 20lbs to 30lbs.
30 x 4
BW x 8
BW x 5

Barbell Shrugs 275 x 20
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6

Had a re-feed. Numbers went up quite a bit for single workout. Plan is to go back to 0 calorie rest days tomorrow again.

Adarq.org

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