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I normally work with dumbbells on the bench, on the bar I can work with 275 but 60 to 80 with the bells is fine. I don't really ego lift anymore. Just strictly set form. And time under tension. So I like slipping in cable and dumbell flys. With 15 to 20 as a finisher 💪🏼as well as some dips to...

Putting on size at a controlled pace. I want to get over 200 again but lean. And I have been in the gym since I was 13. Never really put the gas pedal all the way down. And have that chance now with an awesome wife's support. But I do get in 2700, 2800 cal daily. I stick to my diet pretty...

Day 2: Pull — Back, Biceps, Rear Delts Started things off with my usual 25 minutes on the treadmill, keeping the heart rate locked in at 125–135. Nothing goofy like you see the science bros doing just warming up the engine. Bent‑Over Barbell Rows 40 lbs today — 12, 12, and pushed 14 on the...

Thank you Easy. I try and change writing styles to keep it fresh to a reader.

DAY 1....... PUSH WORK..... CHEST, SHOULDERS ,TRIS Came in early and got the engine warm: light cardio, a few rounds of 20 push‑ups, and mobility between sets to wake everything up. Been eyeing some new gear lately, but until the upgrade hits, I’m squeezing every ounce out of what I’ve got...

OFF‑DAY LOCK‑IN — TEAM USP STAY DANGEROUS Off day or not, the mission doesn’t stop. Knocked out a full list of chores, stayed dialed in, and kept the fuel clean. Meanwhile the Arnold updates are getting wild — Open class is tightening up, Classic is heating up, and Urs making that jump to Open...

Day 3: Legs, Calves & Abs — Daily Log Rolled into today still running on low sleep, but the body was feeling good enough to get after it. Lower back pump was wild today! one of those sessions where everything lights up exactly where it should. Romanian Deadlifts (Started Here Today) Opened...

Day 2: Pull...Back, Biceps, Rear Delts Started things off with my usual 25 minutes on the treadmill, keeping the heart rate locked in at 125–135. Nothing fancy, just getting the engine warm before the real work starts. Bent‑Over Barbell Rows 40 lbs today, hit 12, 12, then pushed 14 on the...

Day 1: Push — Chest, Shoulders, Triceps Started the morning with my usual warm‑up: light cardio, a few rounds of 20 push‑ups, and stretching between sets to get everything firing. Been thinking about switching up some of my gear soon, but for now I’m running what I’ve got and making it work...

Valentine’s Day Meal Log ❤️🥩 Stuck to my plan today, but made one well‑deserved swap for lunch so I could enjoy a good meal with my wife. Balance matters, and the day still stayed right on track. Meal 1 – Breakfast Oatmeal + 3 whole eggs Calories: ~500 | Protein: ~32g Meal 2 – Mid‑Morning...

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Day 3: Legs, Calves & Abs — Daily Log Started the session feeling focused and steady. Legs always demand a different kind of grit, but today everything moved the way it should. Barbell Squats 4 sets of 6–8 reps Rotated between flat‑foot and heel‑elevated to shift the emphasis. Depth felt...

Day 2: Pull (Back, Biceps, Rear Delts) Primary Goal: Hypertrophy, clean execution, and steady progression Training Style: Higher volume, controlled tempo, and intentional rest periods Warm‑Up Started the session with 25 minutes on the treadmill, keeping the heart rate between 125–135. Easy...

Push Day (Chest, Shoulders, Triceps) Primary Goal: Hypertrophy, controlled tempo, and consistent progression Training Style: Moderate-to-high volume, varied rep ranges, and emphasis on quality movement Notes: Performed in the morning, following cardio and warm‑ups Warm‑Up Routine...