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Here's an attempt to keep me honest and keep my intensity up Currently I am feeling strong about 235 15+ bf feel great look great I am tapering down to my cruise for the winter gonna need all the motivation I can get to try and stick to this program and keep gaining.
week one
day one
Squats 15x2 at 275 speed work
Dimel Deads 225 5x10
BB Curls 135 5x10
Hyper extensions 10lb weight behind the head 5x10
incline sit ups super set weighted knee ups 3 x fail
Day 2
BP 15x2 at 225 speed work
Close grip floor press 185 5x10
Overhead strict press 185 5x10
Dips 5 to fail
abs gym ring planks 5x10
week one
day one
Squats 15x2 at 275 speed work
Dimel Deads 225 5x10
BB Curls 135 5x10
Hyper extensions 10lb weight behind the head 5x10
incline sit ups super set weighted knee ups 3 x fail
Day 2
BP 15x2 at 225 speed work
Close grip floor press 185 5x10
Overhead strict press 185 5x10
Dips 5 to fail
abs gym ring planks 5x10