Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)
Name: Russ
Age: 25
Height: 5'9
Weight: 164
Bodyfat Range: 9-11%
In the last 6 months, I changed the way I look for the be
Notes: Been going pretty hard the last 3 weeks and it’s been a long ass time since I was able to do cardio all the time so been feeling good. Despite that, today was the nut worst day since my return. I waited 1.5 hours for my new cleaning lady to show up which got me to the gym an hour later than normal. Saving grace was that she was an older stunner who is Brazilian. Anyways fast forward to the gym, I forgot to take my dmaa and it was a terrible workout plus the fact my low back was super sore. Stretched it out at night and hopefully will be back at it tomorrow 100%
6/11/24
171.6 lbs- Shoulders hyper
Seated press 3x10 @55
115x10 x2
115x9
115x8
Standing press DBs
37.5x10 x3
Front raises 3x10 @30
25x12 x3
Machine raises 3x10 @95
85x10 x3
Seated rear delt raises 3x12 @15
15x12 x3
Chest dips 3x20
Upright rows 3x10 @65 (20/20/20)
Shrugs 3x10 @90
Abs
TM 1.25m did 0.75m @6.6 not enough time for more
