I quote week because it was really a 4 day routine, repeated with the odd day off thrown in, usually 2 out of every 3 real weeks.
My program consisted of the following 4 days…
Rotator cuff/Forearms (rather light day, usually paired with above average amount of cardio)
to give an idea of my progess here are a few of the key exercises start to finish numbers. I know the totals aren’t that big yet, I’ve still got a long way to go, but I’m proud of the progress I’ve made.
175 3x8 to 225 3x8
Deadlift (didn’t start them until halfway through, my gym doesn’t have a bar to use, so I’m forced to use an ezcurl bar to do them. go ahead and laugh)
140 3x8 to 180 3x8
165 3x8 to 195 3x8
Lat pull downs
110 3x8 to 140 3x10
Also worth noting, I’m on caloric deficit most days too, managed to drop from 212lbs to 206lbs. Unfortunately the pants I bought 4 months ago no longer fit, but the ones I bought 3 years ago do.
Sure glad I found this site a few months back, really helped me gain the focus and drive I needed. Not to mention enough knowledge so my efforts paid off.