Biros' Road to Leanness

Friday

Dam my upper body still sore from the other day. Feels good

Finishing week with leg day. Last week I got away from my nutrition. This week has been Much
better. Feels good. Hate the way my body feels after days of bad eating. And it’s so noticeable too inside and outside.

Warm up on elliptical

Leg ext
55 x 12
100 x 13
115 x 13

Leg curls
55 x 15
100 x 12
100 x 10

Leg press
4 plates ea side x 15
6 plates x 15
7 plates x 10
7 plates x 7

1 Like

Monday

Doing push day

Incline bench
Bar x 12
135 2x8
185x5
225x5
My form feels like ass.
225x 5

Switching to flat dbs
45s x 10
95s x 5
120s x 9
120s x 8

Flat bench
I normally don’t do flat bench afte DBs but I’m probably just gunna go to 225 or 275 with paused reps. My sets on incline sucked so gunna try this
Bar x 10
135x 5
Paused 225 x 8
Paused 275 x 5
Speed 225 x 12 felt solid good form, all of this did. Much better than the incline

Db shoulder press
45s x 10
65s x 8
65s x 6 arms are starting to feel dead

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

Finishing with cardio on elliptical

2 Likes

Wednesday

Took yesterday off was pretty sore actually.

Pull day with warm up on elliptical like 8 mins

Dead’s
135 2x8
225x3
315x1
405x1
495x1
545x3
Going for a dub of 6 plates
585x2 got it

Was gunna do a drop set to 405 but I’m moving on. Do you guys think this is not enough volume? I feel like if I keep going for higher singles or doubles I won’t be able to get anything else done lol.

Rows into shrugs
135x8
225x5

Hammer Curls
25s x 10
50s x 8 wow I’m surprised by this in a way. Not that I thought I couldn’t, but by the fact I haven’t tried in a while.
50s x6

I’m beat

1 Like

Friday

Push day

Flat bench
Bar
135x8
225x5
275x1
315x7
335x4
335x 3
225 x 12 or 14 I lost track

Incline bench
55s x 8
75s x 5
110s x 7
110s x 7

Cable flys
Like 6 sets

2 Likes

that sucks. feel better soon. not hitting that heart button on tough news.

Thanks bro. It feels better today and I made it in. This use to happen back when I use to play more basketball, and is definitely because of a pre existing injury to my meniscus. Just hasn’t happened in a long ass time. Just gunna do some upper body push day. Good part is my eating this week has been on point and I feel good.

Friday

Bench
Bar x 12
135 x 10
225 x 5
275 x 3
Just working with 315 today. Using my leg drive doesn’t hurt during but when I stand up it sorta does so.
315 x 5
315 x 4
315 x 3
Instant drop set to 225
225 x 11

Incline dbs
55s x 8
95s x 10

Being out of the gym for a week is not got for your mental health… amazing how much better I feel just lifting.

110s x 6

Think I’m gunna try some close grip bench today at the end. Don’t even remember last time I did that.

Db shoulder press
55s x 8
75s x 7
75s x 6

Flat dB flys
These are slow and controlled, stretch and squeeze
35s x 10
35s x 10
45s x 8

Close grip bench
135 x 14
185 x 8

What a good ass workout today

2 Likes

Decent week, knee is still popping at knee when I sleep it’s mad weird. I should probably go see a doctor. Walking is fine, just some odd movements that hurt it. Starting week with push

Tuesday push day
Flat bench paused reps
Bar x 15
135 x 10
135 x 5
225 x 5
275 x 1
315 x 4 these deep pauses get heavy quick
315 x 4
315 x 4
225 x 10 not paused just slow controlled for last set

Incline dbs
55s x 8
95s x 6 seem heavy today… gunna work with these
95s x 7
95s x 6

Hammer strength shoulder press machine
90 ea arm x 10
90 x 10

Gunna so seated calf raises in between since I barely ever do any calf work and it’s right next to this. These are paused and squeezed at tops for a second or 2. Burnns

45 ea side x 15
80 ea side x 10
80 x 12

ISO bench machine
90 ea side x 11
90 x 12

Good workout today. It’s crazy how having so many days off for only a weekish makes me feel weak.

2 Likes

thursday

got a back and bi day today, no deads yet, as my knee doesnt feel 100%

warm up lat pull downs
120 x 15
120 x 12
120 10

bent over rows
135 2x10
225 x 9

rows into shrugs
225 x 8
225 x 7

curls
25s x 10
45s x 7
50s x 7

rear delt flys
25s x 10
35s x 10
35s x 10

hammer strength row machine
90 ea side x 12
90 ea side x 13
115 x 10

nothing crazy today i need to figure something out with my knee so i can deadlift

2 Likes

tuesday feelin great

gunna go heavy on the flat bench

warm up with cpl sets of db flys and flat db press 3 sets total

bench
bar x 12
135 x 10
225 x 5
275 x 1
315 x 1
345 x 1 went good
365 x1 def heavy…idk if i want to go higher with no spot. i probably have 20ish more in me but i dont want to dump it if i dont
315 x 6 this felt so good even after 365.i might not be warming up enough in the past
335x 2

225 burner kill me set x 16 phew

incline dbs
55s x 5
95s x 3
110s x 8
110s x 8

db shoulder press
55s x 6
75s x 8

supersetting with BW dips

dips x 10
dips x 10

intensity was great today feel awesome but tired now

2 Likes

friday

this weeks been messed up just havent had the time. making up for it by getting a good deadlift day in .knee is feeling fine so gunna be back at it. feels like its been forever

warm up with some elliptical

deads
135 2x8
225 x3
315 x 1
405 x 1
495 x 1
these warm ups feel good…feelin strong and easy. probably gunna work with sets of 545

545 x 3
545 x 2

gunna move on so i have energy to get thru all this lol

bent over rows
135 x 8
225 x 8

row into shrug
225 x 8
225 x 8

lat pull downs
150 x 10
165 x 10

cpl more things i forgot to write down

2 Likes

monday

warm up cpl sets of flat db bench inbetween flat bench warm ups

flat bench

bar x 10
135 2x10
225x5
275x1
going to work on triples today starting with 315 and going up 20 lbs the 10lbs til im dead
315x3
335x3
345x3 fuck this weight, went up good. 3 on next set is gunna be tough.
355x1 probably could if done 2 but no spot will play it safe
drop set to 275
275x10
drop set to 225
225 x 12

good bench day today everythi g felt strong

incline DBs
55sx 5
going right ti 110s and skipping 95s
110s x 7 failed on 8th rep
110s x 6 my arms died

db shoulder press with doing abs inbetween since i cant remember the last time i worked just abs
45s x 6
55s x 10
65s x 10

not gunna lie im dyin right now, i really gotta focus on my diet and start dropping some lbs. its affecting my cardio during my workouts.

flat db flys
30s x 12
40s x 40

finishing with some cardio on elliptical

1 Like

fuckin up some dead lifts today. had a rough couple days with my gf (ex, fuck her). takin my emotions out on this today.

tuesday

warm up on elliptical like 10 mins

deadz
135 2x8
225x5
315x1
405x1
495x1
might just work on singles. going up 10 or 20lbs from 545
545x1
565x1
trying to get to at least 605 with no fail.565 was fine i should be able to.
585x1 good good
my lower back has a crazy tight pump right now. this use to happen but hasnt in a while. shit is annoying. lets get 605
605x1 was a gritty pull but i got it.
re racking 600lbs after sets sucks😪

lat pull downs with superset of curls
130x10
165x10
180x 8

grip is shhot

curls
25s x 10
45s x 8
40s x 10

im out…deads killed me lol. glad what i got in tbough.

2 Likes

wednesday

didnt get a crazy amount of work yest, mainly deads. gunna do some accesory work today cardio

warm up with like 12 mins on elliptical

incline bench
bar x10
135 2x8
185x6
idk why but my form always feels so awkward on this lift
225 x 6
225 x 4

close grip flat bench
135 x 10
185x5
225 x 10
275 x 6

db arnold presses
25s x 10
30s x 8
30s x 10

flat db bench with bw dips super set
50s x 8
90s x 10

dips
bw x 10
bw x 10

finishing with cardio on elliptical

good workout to get some stuff in.

1 Like

thursday

gettin legs in. 4th day in a row. i feel good. been eating much better. one of my new goals is to learn at least 1 new thing a day. from any aspect. im also working on a short and long term goal list. mental goals are good but on paper they are more attainable imo being able to reinforce them everyday by reading them

warm up on elliptical

leg ext
40x10
85x12
100 x 15
100x20
100 x 10

leg curls
70x10
115x12
115 x 15
115 x 15

leg press im not going crazy heavy. my knee feels fine and its not vertical movements that hurt its the laterla movements but still.

315 x 20
400 x 15
490 x 15
580 x 10

seated calf raises
45 x 15
90 x 10

probably going to take tomorrow off. unless i get in for some cardio and abs which i might do.

1 Like

friday

this past week since last friday has been rough. going here everyday has been a great stress reliever and ive needed it. ive been recovering well enough to be able to also.

gunna do some push movements today with paused reps

warm up with elliptical and
flat db bench
55s x 12
55s x 12
85s x 6

flat flys
25s x 12

paused reps flat bench
bar x 5
135 x 5
225 x 1
feeling real good having warmed up differently
275 x 1
315 x 4 paused
315 x 5 paused
315 x 4 paused
225 x 10 paused. not gunna lie doing all these paused i really feel my chest. normally with touch and go its not like this.

incline db flys
30s x 6

not gunna lie im out of energy and hungry. at least i got something in. gunna finish with some cardio on ellipticla

1 Like

monday push day

warm up with elliptical and couple sets of 55lb db press

bench
bar x 10
135 x 5
225 x 3
275 x 1
everything is moving fast today i feel great. going to go for triples today. normally first set is 315 but starting 325
325 x 3
335 x 3
345 x 3
335 x 4
drop set to 275
275 x 10

incline db press hittin the 120s today
45s x 5
85s x 4
120s x 7
120s x 5
theyre heavy

db shoulder press
45s x 5
75s x 10 havent gotten 10 in a while nice
75s x 7

gunna throw some lat pulls in today and super set with face pulls

lats
150 x 12
180 x 10

face pulls
90 x 17
90 x 15

1 Like

tuesday pull day with some d eads

warm up with elliptical

deads
135 x 8
225 x 4
315 x 1
405 x 1
495 x 1
545 x 1
585 x 1

i probably should of taken today off. im probably going to take tomorrow off then come back to deads on thurs. 585 was real hard and my body is just lacking today

bent over rows
135 x 8
225 x 6
225 x 6

my tank is on fumes right now

1 Like

thursday

gunna do a little bit of chest and some back today, then finish with legs tomorrow.

warm up with elliptical, cpl sets on peck deck

incline bench
bar x 12
135 2x8
185 x 3
225 x 6
225 x 6
225 x 6
185 x 6

my incline sucks conpared to regular. i should really be making this a focus every week.

iso bench machine
90 ea side x 10
90 x 11
90 x 6

back iso row machine
90 ea side x 12
90 ea side x 12
115 x 11

close grip bench
135 x 10
225 x 10
225 x 10
275 x 6

flat db press
55s x 15
55s x 15

few sets of abs.

i think im gunna start a new structured program next week. i feel like im all over the place most days depending on what i get done the workouts before. anybody have any recommendations?

1 Like

friday leg day wooo

warm up with ellipical and couple sets of leg curls/ext before sets

leg ext
115 x 12
115 x 12

leg curls
115 x 12
115 x 12

leg press
4 plates ea side x 20
5 plates ea side x 20
doesnt seem like a lot of weight at all but 20 reps are prettt burnerish
5 plates ea side x 16
going up one more plate and shooting for at least 10
6 plates ea side x 10

seated calf raises
90 x 15
180 x 10

1 Like

monday

was going to start with a pull day but i kinda tweaked my knee before i got here so am going with pull

warm up with elliptical and couple sets of flat dbs

flat dbs
45s 2x15

flat bench gunna work on triples again but starting 10lbs heavier than last week
135 x 12
225 x 3
275 x 2
315 x 1
everything feeling great like its all reps of 225.
345 x 3
355 x 3
going for 1 maybe 2 of this. 355 starting getting heavy atthe 2nd one but grinded out the 3rd.
365 x 2 the first one has a little tiny bounce to it, 2nd was solid. if i had. a spot id go for 3 i def think id get it. gunna do another set of this then do drop set to 275
365 x 2 both great reps no bounce. felt better than first set
275 x 10 full reps right after 365.
i def think its time for me to try 405. think my best is 385, but i def think ive surpassed that easily. one of these days when i can pull someone for a spot im gunna try.

incline dbs
probably gunna work to 110/120.
50x 5
110s x 9
110s x 8

db shoulder press
50s x 5
75s x 8
75s x 8

floor press on smythe machine
180 x 12
230 x 8

did a cpl sets of abs inbetween and gunna finish with a little cardio on elliptical. real good workout today bench is feeling stronger than ever.

2 Likes