here is todays workout:

squats 4x5 1x3 1x8
170 5
205 5
230 5
250 5
290 3
230 8

bench press 4x5 1x3 1x8
120 5
140 5
150 5
170 5
195 3
150 8

bb rows pause at top 4x5 1x3 1x8
100 5
120 5
140 5
160 5
190 3
140 8

bb curls 3x8
100 8
105 8
105 8

str8 bar skulls 3x8
70 8
80 8
90 8

Solid lifting mate, nice squats fo sho

Do you squat ATG?

IW

thanks!

no i dont i go just below parralell

i switched to the bodyopus diet today so my workouts have changed here it is:

depletion 1 chest back shoulders
inclines press 4x8
bench 4x8

seated high pulley rows 4x8
oh/rev grip bba rows 4x8

push press 5x8
side raises 3x10

todays macros
2165 cals
169g fat
20g carbs 20g fiber 0g net carbs
141g protein

i will do my grand depletion workout on friday morning and begin my carb load, and saturday i will do a power workout which should produce some growth, and finsh my carb load by saturday night

depletion workout #2
legs, calves arms

front lunges 4x8
back lunges 4x8
SL deads 4x8
standing smith calf raises 6x12

bb preachers 4x8
rope ext 4x12

leg raises 2x15

2100cals is pretty low. You trying to cut down for something?

IW

yes, i just finished a 4 1/2 month bulk where i gained 7lbs of muscle but i gained but about 12lbs of fat, now i wanna cut down to show the new muscle, and with my diet and training stragedy i should atleast preserve all the muscle ive gained and maybe even add some muscle!

today is a non lifting day, i did 15 mins on the rower and 10 mins on the versaclimber