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Day 3: Legs, Calves & Abs — Daily Log Started the session feeling focused and steady. Legs always demand a different kind of grit, but today everything moved the way it should. Barbell Squats 4 sets of 6–8 reps Rotated between flat‑foot and heel‑elevated to shift the emphasis. Depth felt...

Day 2: Pull (Back, Biceps, Rear Delts) Primary Goal: Hypertrophy, clean execution, and steady progression Training Style: Higher volume, controlled tempo, and intentional rest periods Warm‑Up Started the session with 25 minutes on the treadmill, keeping the heart rate between 125–135. Easy...

Push Day (Chest, Shoulders, Triceps) Primary Goal: Hypertrophy, controlled tempo, and consistent progression Training Style: Moderate-to-high volume, varied rep ranges, and emphasis on quality movement Notes: Performed in the morning, following cardio and warm‑ups Warm‑Up Routine...

Up at 4:30 with the red dog. No sweat. Since the gym is off-limits today, I kept the engine humming with some fasted cardio. I hit the garage at 4:45 skipped the TV, and dialed into some heavy bass to get the mood right. I spent that hour power-walking while deep-diving into the latest...

Day 3: Lower Body & Core Devastation Status: Post-Rest Protocol -7 Days Off-| Recovery Note: 3h 45m sleep *Watch data suspecting and considering CPAP ExerciseSetsRepsWeight/Notes Romanian Deadlifts410, 8, 8, 8140 lbs. Deep stretch focus- kept lower back loose. Felt strong. Smith Machine...

It’s Day 2 back in the gym. Honestly, after taking 7 days off to deal with our loss, I needed this. Today is the Super Bowl, but I’m skipping the game to get this Pull session in......just a normal day for me. And both teams suck! I can definitely tell I had that extra time off because I’ve got...

So starting off my day with cardio as always. Normally I’d be hitting this in the AM, but after being off for 7 days to deal with a loss in the family, just getting here at all feels like a win. It’s been a brutal week of stress and I definitely haven't been eating enough,mostly just grabbing...

Day 2: Pull (Back, Biceps, Rear Delts) Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation. Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip! Seated Cable...

Day 1: Push (Chest, Shoulders, Triceps) Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push. Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here. Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom...

And last food intake for the night a double scoop of ice-cream pistachio protein 👌

Dinner nothing special lil garlic salt on the rice, and blackened seasoning on the cicken

Thank you brother ✌️

This normally is a pre-workout snack. But its also one of my favorite things.

Afternoon shake

Lunch time

Mid morning shake

Rest day, so we are doing a day of meals.

Day 3: Legs, Calves & Abs Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back! Leg Press: 4 sets of 10-12 reps. Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a...

Day 2: Pull (Back, Biceps, Rear Delts) Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation. Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip! Seated Cable...