Biros' Road to Leanness

Friday

Weighed in at 259 this morning.

Shoulders. Boulders. Same thing
Warm up on bike then right to it

Db shoulder press
40s x 12
55s x 12
80s x 10
80s x 7 1/2
75s x just kidding someone broke the 75s gotta be kidding me
80s x 6 drop set to 65s x 8.

Front raises
25s x 12
30s x 12
35s x 12 gotta slow down on these and my form. Going for reps and sacrificing my form by swinging a little bit too much
35s x 11

Side raises
25s x 12
30s x 10

Smythe shoulder press
90 x 12
140 x 10
150 x 10

Db shrugs
95s x 15
95s x 15
95s x 17

Last exercise,
finishing with couple sets of face pulls
90 x 30 …… ouch
90 x 25

Monday

Hitting chest today

Flat bench
Bar x 15
135 x 15
135 x 15
225 x 12
245 x 10
275 x 4
255 x 8

Incline dbs
45s x 12
95s x 8 I think
95s x 7
95s x 6

Db pull overs
85 x 12
90 x 12
90 x 10

Peck deck flys 4x15+
130 x 15
160 x 15
160 x 13
145 x 11 drop to 130 to get a few more x 8

Mid cable flys and throwing some abs in there
50 x 15
60 x 14
60 x 16
70 x 13

Low cable flys
22.5 x 13
22.5 12 drop to 17.5 x 8

Finishing with a 10 mins on the bike then callin it. Really solid ass workout today

Wednesday the 29th

Hittin back and bis today. Warm up on bike and couple sets of light lat pull downs

Lat pulls
105 x 15
105 x 15
105 x 10

Bent over rows
135 x 10
185 x 12
Going strapped but no belt. Fucked my thumb up yesterday and my grip just isn’t tight
225 x 11
245 x 6 drop to 225 x 6

Chest support rows
50s x 12
85s x 7 or 8. There’s now no sets of 70s 75s & 80s. Fuckin a
65s x 12
65s x 12

Lat pull downs
150 x 15
150 x 12
150 x 8 or 10

Rear delt flys then onto biceps

Rear delt db flys
25s x 12
30s x 9
I’m sacrificing my form right now, moving on

Hammer curls
30s x 15
35s x 11
35s x 9

Preacher curl machine
70 x 12
70 x 10 or 12
55 x 15
55 x 16

Finishing with some cardio on the bike not too long. Got a good ab workout in too inbetween curl sets

Thursday

Hitting a mix of shoulders chest and tris. Tomorrow will finish with legs

Incline bench
Bar x 20
135 x 15
135 x 15
185 x 7
185 x 8
205 x 4

Feeling super fatigued and hungry today. Pushin thru it let’s go

Peck decks
130 x 18
130 x 15
130 x 15

Shoulder press on smythe
1 pps x 15
1 pps + 25 x 10
1 pps + 35 x 5 drop right to 1pps x 10

Arnold presses
35s x 15
40s x 10
40s x 10

Tri push downs and starting abs inbetween sets
120 x 20
140 x 13
130 x 13

Bodyweight dips
12
Got a lot done. Hunger and fatigue fueled this workout. Gotta recover good tonight for a really good leg day tomorrow. Also got this in last night. It was a good run although a cramp killed me for 2 1/2 miles

Friday

Recovered well yesterday. Had a good breakfast of a banana and 4 eggs. Energy is high for a good leg day today

Warm up few mins on elliptical, cpl sets of light leg ext of 15-20 reps just so get blood pumping, then right to squats

Squats
135 x 11
135 x 8
225 x 3
275 x 1
Sets let’s go
315 x 7 good reps, I get real low on these and very controlled
335 x 5
295 x 4 some pussy shit

Leg press
4 pps x 10
5 pps x 14
6 pps 8
Drop right to 4 pps x 13
Drop right to 3 pps x 15
Holyy

Leg ext 4 sets 15+
100 x 20
130 x 17
160 x 15
160 x 16 1/2

Getting some bike time in to stretch my legs. Then finishing with some abs

Monday

Getting a solid ass workout in today. Won’t be in tomorrow so gunna kill myself in here today let’s go. Warm up on bike then to chest

Incline dbs
45s x 15
45s x 15
95s x 11
110s x 7
110s x 6 fuck these get heavy quick
Drop to 95 for one last set. Wanna get the higher reps but
95s x 8 these got hard at the end

Flat db bench
45s for motion x 10
95s x 10
95s x 10
95s x 8

Peck deck flys
130 x 15
145 x 15
145 x 13
130 x 15

Low cable flys
20.5 x 15
20.5 x 15
20.5 x 15

Mid cable flys
50 x 15
70 x 17
80 x 7 drop to 70 x 3

Hammer strength iso bench and adding abs inbetween sets
2 pps x 10
My whole workout I’ve been logging got deleted while typing so had to go back and just log it off memory. Probably some bits that aren’t in there
2 pps x 11
2 pps x 9

Wednesday

Deadlift death day let’s get it

Dead’s
135 x 10
135 x 10
225 x 5
315 x 1
365 x 1
405 x 8 good set.
405 x 6 good reps
405 x 3 died out tbh 17 total good sets

Stiff legged dead’s
135 x 10
225 x 8 or 9
225x 8
225 x 6 1/2

Db goblets
75 x 12
95 x 8
85 x 8

Bulgarians
Bw x 8 each leg
25s x 8

Finishing with sets of abs. Really good workout today. Probably lost 50lbs just in sweat

Thursday

Hitting up some of those boulders today. Warming up on the bike then to it

Hammer strength shoulder iso
1 pps x 15
1 pps x 12
2 pps x 12
2 pps x 8

Db shoulder press
55s x 10
65s x 10
65s x 12

Front raises
25s x 12
35s x 13
35s x 12

Side raises
25s x 9
25s x 12
30s x 7 drop to 25s to finish set x 4 or5 each arm forget

Arnold presses
40s x 12
50s x 10
45s x 10

Smythe military press and abs inbetween
140 x 8
140 x 8
150 x 8

Db shrugs
95s x 15 I think
95s x 15

Insane workout today. This gym is so goddam hot I’m always losing probably 5 lbs legit in water weight.

Fridayyy

Back and bis. Woke up this morning at 258. Feeling great. LFG. Warming up on the bike then right to back

Warming up back with lat pulls
Lat pull downs
120 x 12
120 x 12

Bent over rows
135 x 12
Not gunna lie my back is actually still sore from my deadlifting the other day. Feels good
185 x 3
Tops
225 x 12
225 x 12
225 x 12

Chest support db rows
55s x 12
65s x 12
85s x 6 sucks there’s nothing inbetween now drop set to 65s
65s x 10

Rear delt db flys
30s x 12
30s x 11
30s x 10

Lat pull down working sets using a different bar for a more narrow grip
120 x 15
135 x 12
135 x 12

Sitting hammer curls
30s x 12
35s x 12
35s x 12

Preacher curls and abs
55 x 12
70 x 12
70 x 12 drop to 50 for 10 more reps

Rope curls
40 x 15
60 x 15
50 x 17

Standing curls
30s x 9

I’m spent!! What a crazy workout though, intensity was there the whole time and stuck to 90-105 second rest periods.

Monday

Getting a real late workout in today. Started a floor job and should be finished by end of the week so will probably have a cpl of these this week but all good. Feelin pretty sore though. Yesterday got a few miles in of cardio, did some fire flips, push ups, and pull ups outside. Those tire flips made my forearms sore as fuckk

Chest day let’s get it

Flat bench, since the dbs are crowded
Bar x 15
135 x 12
135 x 10
225 x 12
275 x 5 my liftoff is tough. My forearms are so fucked it’s hard to grip lol…
245 x 8
Last set
225 x 10 or 12

Peck deck flys 3-4 sets til failure shooting for 15+ each set while adding 15lbs each set
130 x 18
145 x 15
160 x 12
Stickin with 160 for last set
160 x 11

Db pull overs
55 for motion x 8
90 x 8
80 x 10 or 12

Low cable flys
22.5 x 15
24 x 15
25.5 x 15

Face pulls
80 x 20
100 x 20
110 x 10 drop to 90 for like 13 more

Supersetting abs and dips

Tuesday night legs let’s get it

Squats
135 x 8
135 x 8
225 x 4 or 5
275 x 1
315 x 7 this went pretty good. Not use to these late night workouts.
315 x 9
Last set going for 10
315 x 6 or 7 I think
225 x 13

Single leg leg press
2 pps x 8 or 9 each leg
3 pps x 8
Double leg
6 pps x 13

Doing abs inbetween sets while starting Bulgarians
Bw x 8
25s x 10

Leg ext
130 x 18
160 x 18
160 x 15

Really good workout. Had some guys here to actually train with. What a difference it makes

A lot of reps at 315

Is it? I’ve developed some body and strength dysmorphia so it never seems good enough to be honest lol

Wednesday back and bis day let’s get it

Warmin up on bike the. Couple light sets of lat pull downs and then to bent over heavy rows

Lat pull downs
120 x 10
120 x 10

Bent over rows
135 x 10
185 x 5
225 x 10
245 x 8
245 x 7 1/2

Chest support rows
45s for motion x 8
65s x 10
85s since there’s nothing inbetween smh
85s x 7 1/2

Narrow grip t rows
135 x 12
165 x 12
165 x 9 drop to 150 for 4 more

Sitting hammer curls
30s x 12
35s x 12
35s x 10 or 11 I think

Preacher curl machine
55 x 15
70 x 10

I’m
Spent already. This different routine of late night workouts is tough. Finishing with a few pull ups

Yeah, thats crazy amount of cardio. I cannot even get close to that and I am a pretty strong squatter.

I know what you mean, regardless of how strong you are. We will always think we are not up to par and keep pushing for more.

So true, especially when you set the bar high for yourself. I have to be honest though, hitting PRs for me is cool for about 3 seconds. And then I’m like ok onto the next one. Hitting them is different for me because I guess I just expect myself to be able to do shit. Idk I have a weird mindset lol.

Friday let’s go. Yesterday didn’t get a gym session in but got some HiiT in up at the track with some
Jogging and sprints with some ab work. Hitting chest today

Incline dbs
Couple is warm ups of 40s
40s x 12
40s x 10
95s x 10
95s x 10
Fuck it 110s
110s x 5 wow these were heavy as fuck off the rip

Flat bench
Bar x 10
135 x 8
225 x 12
245 x 7
275 x 4

Peck deck flys
Going slow with a real good squeeze. Itching for that pump rn
130 x 15
145 x 15
145 x 12
Dropping cpl lbs to get at least 15+
130 x 15 these burnt

Db pull overs
55 x 10
85 x 10
85 x 8

Low cable flys
22.5 x 15
24 x 13
24 x 12

Finishing with db side raises
25s x 16
30s x 11
25s x 10 or 11

Abs and dips. Wow what a good workout

Monday workout. National titty day let’s go.

Flat bench
Bar x 10
135 x 10
135 x 10
225 x 5
275 x 1
315 x 3
335 x 1 had a spotter today so went heavy. Have t done this in a while felt good though.
Drop to 225 x 15

Incline dbs
45s for motion x 8
110s x 9
95s x 9 good sets

Dips x 15, 12 or 13, 15

Decline on smythe
2 pps x 12
2 pps x 12

Farmer carry’s with 110s 2 sets

Peck deck flys
160 x 15
175 x 12 or something
160 x 13
175 x 12

Let’s go. Back here this morning. Little sore from yesterday, but recovered surprisingly well in the small window

Hittin the dead’s today

Dead’s
135 x 10
135 x 10
225 x 1
315 x 1
365 x 1
405 x 6 back is feeling sketchy right now. But I’m taking these reps slow and really focusing on the form
405 x 7. This went really well
Last set
405 x 7 let’s go good sets today.

RDLs
135 x 10
185 x 3
225 x 10
This is Gunna hurt
275 x 5
275 x 5 my grip is going out. I’m sweating so much my hands are wet and I don’t have chalk fml

Goblets
70 x 10
95 x 10
100 x 10

Got time to get some abs in then I’m out of time

Wednesday

Body’s feelin pretty sore. Looks like I’m dedicating a day to arms :roll_eyes:

Rope hammer curls and tri push downs supered

Hammers 4x12-15
40 x 15
50 x 15
60 x 15
70 x 14

Tri pushes 4x12-15
100 x 12
140 x 15
160 x 12
160 x 13

Regular curls 3x10-12
30s x 13
35s x 12
35s x 10

Incline db curls
30s x 10
30s x 8

Rope tri pulls 3x12-15
80 x 15
100 x 15
100 x 12
100 x 10

Abs and hammer curls

Hammer curls
30s x 10
35s x 10
35s x 8

Dips 3x
15/12/13. Finishing with some cardio stuff on the bike.