T Nation

Never Surrender

8.31.21

6 x 12
ring pu
cg pulldown
incline db
spider curls
vbar pushdowns

1 Like

9.1.21
35 mins liss t mill

9.2.21

6 x 12
ssb sq
glute bridge machine
calve machine
walking lunges db

bw 176 - dialed it in for the last month. Food/cals have been consistent and no drinky.

9.3.21

6 x 12
tbar row
seated smith press
side laterals
ez bar cable curls

9.4 - 9.5.21
35 mins cardio liss
3 mile walk

9.6.21
deload
2 x 6
hack sq
db rdl
rfess
calves
100 cal walk

9.7.21
2 x 6
ring pu
cg pulldown
spider curls
v bar pressdowns
100 cal walk

cals approx 2300/day

9.8.21
35 mins liss

9.9.21
2 x 6
ssb sq
glute bridge
db walking lunges
calve mach
100 cal walk

9.10.21

2 x 6
tbar row
smith mach ohp
side laterals
ez bar cable curl
150 cal walk

Start heavier 5 week phase Monday.

9.11.21
35 mins liss

9.12.21
3 mile walk

9.13.21
3 x 7
ssb sq
db walking lunges
glute bridge mach
calves
nordic leg curl

9.14.21
3 x 7
bench press
ng pullups
cg smith mach incline
chest supported row

mach preacher curls 3 x 10

9.15.21
35 mins tmill

9.16.21
3 x 7
dl
db rfess
seated leg curl
calves
hack sq

9.17.21
3 x 7
seated smith mach ohp
t bar row
hammer press
shrugs

3 x 10
cable ez bar curls
rope pressdowns