Biros' Road to Leanness

Cool man. Thanks a lot for the reply!

anytime man

sunday funday aka legs

warmed up playing basketball, shit i suck now😂

squat- 315x5 335x5 355x1 385x1 there may have been a rep inbetween 355 and 385 i dont remember

leg curls 4x
leg ext. 3x

abs

the squats were feeling good. 385 was heavy but went up pretty easily.

enjoy the football today hopefully your team isnt playing the Pats

monday-
incline dbs 95x10 120x7,5

decline press- did a cpl sets of like 180 but was on the smythe machine and i hate using the smythe machine so stopped after that

lat pull downs
face pulls
tri pull downs w rope

didnt stay super long today just needed to get in the gym and do some stuff.

wednesday deaddsz

405x1 455x2 495x2 515x2 545x1

curls for the gurlz 50s 3or4x5-
abs
hammer strength iso row-3 90s each side 3x8-10

light lat pull downs

deadlifts felt great today

thursday

today sucked… did some chest and my right front delt was so sore and aggravating i just stopped at flat bench of 275. did a set of dips and flys then said adios

saturday-- quick leg day

squats 225x5 275x5 315 3x5
deadlifts- up to 315 1x5

edit:people who deadlift and squat in the same workout are madmen btw, and i mean that in the best way. legs were like jello and i didnt even deadlift much.

I started on starting strength, so I am used to doing squats then deadlifts. I just made the switch to 531 and now it feels super weird to not do it that way and to have a day for each lift.

sunday–

bench- 315 2x4 325 1x2 225x16 or something

incline dbs-120x7,5

dips-3 x10

abs

light face pulls and lat pull downs

i missed posting a woek out on tuesday. after that ive taken 2 days off and felt great today in my workout. my buddy that im going against in deadlifts just hit 660, so yea.

deadz- 405x1 455x1 495x3 515x3 545x2 new rep pr for 545 so thats cool i guess. not really worried about rep prs

hammer curls 50s

lat pull downs 180 3x8-10

abs

i lose track of curl reps but usually go for 5-8

monday-- happy veterans day to all the vets out there

bench- 315x1,4 325x2 335x2 340x1

floor press
tri pull downs
abs

bench felt good and then after that my energy levels were gone. i think my family is getting me sick.

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missed posting wednesdays workout

started with deadlift

315, 405, 455, 495,545, then tried 625 cause im an idiot but couldnt get it. those are all singles.

squats

275x5, 315x3, 355x2, 385x1, 405x1. all of this was pretty easy feeling, and my form felt good. once i have a spotter i might work my way up and see where i fail.

friday–

bench- 315x4, 325x2 335x2 345x2 225x21 or 22
dips 3x10,10,12
db shoulder press
rear delt swings

im hungry

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sunday–

deadlifts- 405x1 455x1 495x2 525x2,2 545x2
lat pull downs
abs

have to go get my daughter so it was cut short but the deadlifts felt strong today, glad i at least got those in. starrrrving

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tuesday–

bench felt strongest its felt so far.

275x5 1 sec pause 315 2x5 these were cranked our and felt real easy. 335x3 345x2

dips. 15,10,12

abs

wednesday—

legs aka death

squats- 275x5 315x3 365x1 405x2 315 2x6 355x3 went up then down

leg press- 360x20 280x20

leg ext and curls

heres 405 for a mcdouble…thoughts? idk if i can go any lower it looks parallel though

friday

deadlift- 405x1 495x1 545x2,1

bent over rows- 275x6,8

idk what to call these but i just started to do them after bent over rows. pretty much its a row then after the row standing up and shrugging. they felt awesome though, gave my upper back and neck a nice pump. was using 135 and it was enough weight. 2x8 or 10

curls- 50s 3x6

lat pull downs

abs

real good workout today. i started late otherwise i would of deadlifted more.

saturday–.

just did some random stuff today.

flat db bench- 120s 7,8,7
tri rope pulldowns i dont even remember weight
db shoulder press 55s and 65s
dips

monday-- startin this week with deadlifts cuz fuck bench🤷‍♂️

today was lightbulb going off day. i realized im human and my big jumps of deadlifts are ending.

deads- 405x1 495x4 545x2 585x1 615x0
tried 615 couldnt get it. so now next lift will be 605 next time i go for it.

lat pull downs- 180 3x8
bent over rows- 225 2x8 275x7
curls
abs

for the people that use pre workouts and havent used total war i highly recommend it. its a little pricey but i usually wait for the bogo deals which arent too often but worth it. by far best pre ive used, with the exception to the original jack3d but that was just crack so.

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Their pre mixed drinks are amazing as well.