The past week was a great week training. I couldn’t be happier with my progress!


Here are some highlights:

Tuesday: Banded Leg Press (long red OR mini bands) = worked up to 7pps x 8 reps

Then squatted 185, 225, and 250 for 10 reps

Thursday: Incline BP (after machine press pre-exhaust) = worked up to BW for 6 reps

Then Banded Bench Press (same mini bands) = 135 x 5 x 3

Saturday: BACK Day (I got angry like the Hulk and tore shit up!) *warmup sets not included*

  • BB Rows = 185 x 8 x 4 (all reps w/ 1 sec pause at top)
  • DB Rows = 90 x 10, 100 x 10, 110 x 10 (all reps with 1 sec pause at top)
  • Shrugs = 80s x 12 x 3 (3 sec hold on each rep)
  • DB Pullovers = 50 x 12 x 3
  • BB Good Mornings = 185 x 8 x 3
  • Abs = Cable SB Crunches Superset w/Foam Roller Rollouts (got this one from Smitty and Defranco!)

Since my last update, my morning fasted weight is up to 191.8lbs (+1.8lbs).


I mentioned last week, that I would add 30g carbs to my 7th meal. Turns out,

I only added those carbs on Monday, Tuesday, and Thursday. These are the days

that I both lift and train clients, so the extra calories were a HUGE help! I did not

have the extra calories on days “off” from lifting.


Cardio stayed the same =3 x 30 minutes on non-lifting days.