Recent content by Zorachus

Month 9 / Week 3 Monday - 08-17-26 OH Press = 1RM = 130lbs WARMUP = Bar x 10 40% = 50lbs x 5 50% = 60lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 75% X 5 = 90lbs X 5 85% X 3 = 100lbs X 3 95% X 1+ = 110lbs X 1+ 100lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @...

Month 9 / Week 2 Friday 08-14-26 Bench Press = 1RM = 175lbs WARMUP = 50lbs x 10 40% = 60lbs x 5 50% = 80lbs x 5 60% = 95lbs x 3 Rest 2 minutes 70% @ 110lbs X 3reps 80% @ 125lbs X 3reps 90% @ 140lbs X 3eps + first set last = 5reps X 110lbs Dumbbell Bench Press - 4 sets of 12 reps @ 40% 60lbs...

Got scared for a minute, this site went down for a bit.

Month 9 Thursday 08-13-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Barbell curls: 35lbs X 12 40lbs X 10 45lbs X 8 + 35lbs X 8

Month 9 / Week 2 Wednesday 08-12-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 10 reps; ( up weight in month 10 ) (next month add 5lbs) SLOW movement 35lb X 10 35lb X 10 35lb X 10 35lb X 10 35lb X 10 40lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 10 (Up weight...

Month 9 Tuesday 08-11-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Barbell curls: 35lbs X 12 40lbs X 10 45lbs X 8 + 35lbs X 8

Month 9 / Week 3 Monday - 08-10-26 OH Press = 1RM = 130lbs WARMUP = Bar x 10 40% = 50lbs x 5 50% = 60lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 70% X 3 = 80lbs X 3 80% X 3 = 95lbs X 3 90% X 3+ = 105lbs X 3+ 90lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @...

Month 9 / Week 1 Friday 08-07-26 Bench Press = 1RM = 175lbs WARMUP = 50lbs x 10 40% = 60lbs x 5 50% = 80lbs x 5 60% = 95lbs x 3 Rest 2 minutes 65% @ 100lbs X 5reps 75% @ 120lbs X 5reps 85% @ 135lbs X 1eps + first set last = 5reps X 100lbs Dumbbell Bench Press - 4 sets of 12 reps @ 40% 60lbs...

Month 9 Thursday 08-06-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Barbell curls: 35lbs X 12 40lbs X 10 45lbs X 8 + 35lbs X 8

Month 9 / Week 1 Wednesday 08-05-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 12 reps; ( up weight in month 10 ) (next month add 5lbs) SLOW movement 35lb X 12 35lb X 12 35lb X 12 35lb X 12 35lb X 12 40lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 12 (Up weight...

Month 9 Tuesday 08-04-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Barbell curls: 35lbs X 12 40lbs X 10 45lbs X 8 + 35lbs X 8

Month 9 / Week 1 Monday - 08-03-26 OH Press = 1RM = 130lbs WARMUP = Bar x 10 40% = 50lbs x 5 50% = 60lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 65% X 5 = 75lbs X 5 75% X 5 = 90lbs X 5 85% X 5+ = 100lbs X 5+ 85lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @...

Going to drop the max weight 10%, to sort of recharge, as the last couple months the heavy sets have been pretty taxing, I could do them, but was struggling on a few final reps. I want to concentrate on slower movement better form.

Month 8 / Week 4 DELOAD Friday 07-31-26 Bench Press = 1RM = 195lbs WARMUP = 50lbs x 10 40% = 70lbs x 5 50% = 90lbs x 5 60% = 105lbs x 5 Rest 2 minutes Dumbbell Bench Press - 4 sets of 10 reps @ 40% 70lbs X 10 70lbs X 10 70lbs X 10 70lbs X 10 Dummbell Row - 3 sets X 10 reps ( up weight...

Month 9 Thursday 07-30-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Pushups X 15 Pullups X 7 Squats 40lbs X 12 Rest 2 minutes Barbell curls: 35lbs X 12 40lbs X 10 45lbs X 8 + 35lbs X 8