Biros' Road to Leanness

Tuesday dead’s and back bis

Dead’s

Warm ups
135 2x8
225x2
315x1
405x1
495x1

Doing doubles of 545 today. Going for 3-4 sets.

545x2
545x2
545x2

Fuck this felt hard today

Bent over rows in shrugs
135x8
225x2

My energy is completely gone. Dam.

Wednesday

Since yesterday sucked and only got dead’s in, gunna take today and work back and bis

Lat pull downs
120x12,10
165 x 8
165 x 8

Bent over rows into shrugs
135x 8
225x 7
225 x 7
135x10

Curls
30s x 8
40s x 7
40s x 7
45s x 5
35s x 10

Abs in between these sets

Rear delt flys
25s x 10
30s x 10

Monday

Gettin rid of the long weekend blues. Starting with a push day

Incline Bb
Bar
135 2x8
185x2
225x7
235x5
225x5
185x6

Flat DB bench
50s x 8
90s x 3
120s x 8
120s x 8 phew

Super setting face pulls and tri push downs 15 reps each set going up by 20 lbs

Face pulls
90x15
110x15

Tri push
140x15
160x 15

Tuesday with a big pull day

Warm ups of leg curls leg ext

Dead’s
135 2x8
225x1
315x1
405x1
495x1
Going to shoot for a couple doubles of 565 today
565x3 got a triple but probably should of just went with 2. My lower back has a crazy pump which is annoying
565x2
565x1 this one took everything. Got it though. Considering my doubles of 545 felt hard last week and this was like the same id call it progress.

Bent over rows
135x8
225x7
225 row Into shrugs x 7
Same as above x 5 these never seem to get easier but I think it’s because I’m always doing them after deadlifts.

Bent over rows
135x8
180x8
I think I’ll get better reps with 165
165x7

Curls
Warming up with 25s x 8
45s x7
45s x7
40s x 5

And

I’m spent…late workout today. Wasn’t even gunna go but didn’t want to talk myself out of it and just forced myself. Glad I did though.

After that 3rd rep on my last deadlift day of my triple I knew I felt something in my lower back. Well next day it’s sore as shit. Feeling better today, just some stiffness and annoying achy pain. But still gunna hit it today

Thursday —- lighter weight reps day

Flat bench
Bar
135 2x8
225x5
275x8
275x9
275x6
225x10

Db shoulder press
50s x 12
55s x 10
60s x 8

Rear delt flys with superset flat db flys
25s x 10
30s x 10
30s x 10

Flat dB flys
40s x 10
40s x 10

Dips
Bw x 10
Bw x 13

Finishing the week off with some legs

Friday

Warm up light sets of leg curls & leg curls

Leg press

3 plates each side x 12
4 x 10
5 x 10
6 x 10
7 x 10

Circuit style with seated calf press, leg ext and leg curls shooting for 12 reps each set with increased weight each set

Calves
45 ea side x 12
90 x 12

Leg curls
130x12
145x12

Leg ext
100x12
115x 12

Cardio on elliptical

Monday starting with a push day

Incline bench
Warm ups of bar and 135
185x3
225x8
235x6
235x4

Flat DB bench
50s warm up x 10
95s x 10
95s x 10
95s x 7

Tri push downs with face pulls super set

Tris
140x 15
160x15

Face pulls
80x15
100x20

Abs

Tuesday is for deadlifting

Warm ups of leg curls and glute raises

Dead’s doing doubles today gunna go for 3 sets starting with 545 and adding 20 lbs each set
135 2x8
225x1
315x1
405x1
495x1
545x2 this went up super smooth
565x2 this went up smooth too the real challenge is next set
585x1 could only get second up a tiny I’m
315 burner set x 8

I’m happy with the dead’s today. Idk if I keep getting this back pump because of my form or if it’s because I’m usually doing a push day the day before doing dead’s. My form looks fine though.

Bent over rows
135x5
225x8
275x6

Row into shrug
225x6 my lower back is preventing more

Curls and lat pull downs supersetted

Curls
30s x 10
45sx 7
45sx 7

Lat pull downs…normally I do wide grip today I’m going more narrow
135x10
165x8

Friday—- ended up getting to gym yesterday and realized I forgot my shorts when I got there.

Push day

Flat bench
Bar
135 2x8
225x2
275x2
315x6 fuck this was smooth. Gunna go up 10lbs each set.
325x5
335x3
Drop set into
275x8
225x8

These were right after one another

Hammer strength shoulder press
90ea side x10
Same x 7
Same x 7

Tri push downs
140x15
170x15
190x10

Hammer strength bench machine
90ea side x 10
90 x 8

Monday starting with some dead’s back and bis

Warm up with set of leg ext leg curls and glute raises. Not going super heavy today.

Dead’s
135 2x8
225x1
315x1
405x1
495x3
495x3
495x1 idk why but this jus seems very heavy today.

Tried doing rows and lat pull downs but idk my energy is GONE. What a shitty workout, at least I got some deadlifts done today. Will be back tomorrow .

Tuesday feeling real good today compared to yesterday

Push day

Incline bench
Bar
135 2x8
185x1
225x8
225x8
225x 6
185x3

Db flat bench
55sx 8
95s x 8
Wanted to do the 120s but for some reason one of them disappeared, there is 1x110 and 1x120 :roll_eyes:
95s x10
95s x 9

Db shoulder press
50s x 6
75s x6
Dropping down to 60s, idk how this gym is missing so many dumb bells
60s x8

Incline Db flys
35s x10
40s x 10

Abs

Friday

Got. Huge snowstorm yesterday up here in mass so didn’t make it out to the gym. Was probably closed anyways

Flat bench
Bar
135 2x8
225x3
275x1
315x6
335x4
Sucks not having a spotter, I know there’s at least 1 or maybe 2 more reps but still.
335x3
Drop set with no rest into
275x8
225x10

Db shoulder press with short rest
55s x 12 gunna work with this and go for 10+
55s x 12
60s x 10

Flat flys with super set rear felt raises
35s x 10
35s x 10

Rear delta
25s x 12
30s x12

Starting this week with good pull day

Warm ups 2sets each of leg ext, curls, and glute raises.minimalist weight

Dead’s
135 2x8
225x1
315x1
405x1
495x1
545x1
Gunna try getting 585 for a double today, then probably go up 10/20lbs for singles.
585x1 I was pretty tough. Gunna just stick with 10lb increase singles today.
595x1 this was hard as shit so gunna end it there. Happy with my dead’s today though.

Started doing bent over rows, but something feels weird in my arm. On the inside where my arm bends it’s like a stinging going into my bicep.

Lat pull downs
130x12
165x10
180x7
135x til failure right after

Curls
25s to see how they feel
45s x6 shit jus doesn’t feel right
40s x8
40s x7

Hammer strength iso row
90 ea side x 12
135 x 8
135 x 8

I’m spent my bicep is fuckin with me too idk. Still got a good workout in today.

Tuesday push day

I think after this week I’m guna start a new routine. Lifting heavy all the time is taking it’s toll on my body. I love lifting heavy weight but it’s hurting afterwards my knees back etc lol. I also want to start building a good physique. Right now I’m just big, but it’d be nice to get leaner and lower my BF%. One thing I have to be more disciplined on is my eating habits. I know 100% that is one of my downfalls. I’ve also been drinking a little more. This covid still has my work shut down, it’s been a killer.

Flat bench
Bar
135 2x8-10
225x1
275x1
315x6
315x6
315x4
Drop set to
225x think 10 or 11

Hammer strength shoulder press
90 ea side x12
90 x 8

That’s all I got today I feel burnt out .

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Monday

Hope everyone had a good holiday. Haven’t been in gym in a few days and feel really good today starting the week with a pull day.

Warm up with leg curls, ext and glute raises

Dead’s
135 2x6
225x1
315x1
405x1
495x1
Going for some doubles today
545x 2 went up super smooth
585x2 second one was definitely a grind out
Gunna try one more single of it
585x1this one was tough but I got it up. Gunna finish at that.
Honestly I think these few days off for the holidays were great. I have a lot of energy, feel good.

Hammer strength iso row
90x 8
135 ea side 2x10, 10

Curls
25s x 10
45s 2x8,5
35sx5

Lat pull downs
130x10
165 2 x

Bent over rows into shrugs
135x8
225x

Tuesday push day

Flat bench
Bar
135 2x10
225x3
275x2
315x7 I want 10
315x6 these reps are feeling strong
335x3
Drop sets right after one another
275x9
225x8 these drop sets kill me but are awesome.

Db shoulder press
50s x 8
85s x 7
85s x 5

The 85s are heavy as fuck

Flat dB flys
30s x 10
40s x 10
45s x 10

Super setting sets of tri push downs and face pulls

Tris
130x15
190x15

Face pulls
80x15
100x15

Happy NYE everyone. Leg day today

Warm ups light sets of leg curls and leg ext

Leg curls
70 3x10
100x 2x10

Leg ext
2x25
2x45
1x80

These are all just light slow movements to get the blood flowing

Leg press
3 plates ea side 1x10
5 plates 1x10
7 plates 1x12
7 plates 1x10
7 plates 1x10
5 plates x 10

Leg ext
85x10 these always tend to bother my knees after heavy presses.
85x 10

Leg curls
100x10
130x10

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Monday push day

Flat bench
Bar
135 2x10
225x1
275x1
315x8 I really want to get 315 for a 10 piece nugget. So close, with a spot that set could probably be 9.
315x6
325x3
Going for 1 or 2 on this
335x1
Drop set to 225 til failure
225x19 woooo

Switching it up today and doing incline BB press after flat

Incline bench
135 movement warm up x 8
185x3
225x5 definitely harder after flat bench lol
225x3

Db shoulder press
50s x 8
Going with 75s today. Would be nice to use 80s but there’s only 1
75s x 8
Fuck it 85s it is
85s x 5 got heavy quick.

Rear delt flys with super set of tri push downs
25sx 10
35s x 10
35s x 10

Tri push downs
140x 15
190x 10
190x 10

Spent. Good workout though, most stuff felt strong.

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Tuesday pull day deadlift day fuck it up day

Leg curls leg ext and glute raises for warm ups

Deadlifts might just go for singles today jump up 10/20/30 maybe idk.
135 1x10
225x1
315x1
405x1
495x1
545x1
585x2 first one when good so went for 2. Might just stick with this

Gunna go up 10
595x1 this shit feels 10x heavier with 10 more lbs. I think those 2 of 585 just kill my cns

Gunna drop set to 405
405x5

Rows into shrugs
135x8
225x3

Curls
40sx 10
45sx 8
35sx5

Gunna finish with cardio

Here’s a recent photo of my progress. If I could get my weight lowered and drop my BF it would make wonders. I’m researching a new routine to follow. My body gets really burnt out after these heavy ass sets and is affecting the rest of my workouts. I might look for a split that focuses more isolations, but obviously keeping my compounds a focus, just not as heavy. Idk I’m just thinking aloud here

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