Dirts cruise with stops at hypertrophy bay and maybe fall meet cove

[Dirtnasty]

Yesterdays shoulders
Db press 3x12-100 havent done shoulder press or any db work in months so not bad.
Cable high pulls 3x12-25
Bent over rear delts with lat raise machine 3x20 -50
Machine press 2x12 full stack
Y raises 3x20-10 face
Face pulls 3x20-40

 

[Dirtnasty]

Hit goal for weeks weigh in back down to 300 in morning 305 with food and all clothes on at gym

 

[Dirtnasty]

So 11 days into igf lr3 and I def think it’s helping. I’m using my regular pharmaqo if I can half price it’s def a thing I would purchase agian to use on cruises to keep strength levels

 

[Dirtnasty]

Todays lifts
Squats 2x8-465
Leg press 2x12-8pps2x12-6pps wide and narrow stance
Rdl 3x8-335
Good girls full stack2x30
Leg extension single leg 3x15-90
Leg curls 3x15-100

 

[Dirtnasty]

So I have Ben ramping up volume and intensity as weeks go and today I’m less sore than I was last week maybe I’m just rounding back into shape or that igf is doing great. If I can 415 for two sets of 8 tomorrow on bench I’ll mark me as full believer

 

[Dirtnasty]

Forgot to do do my log yesterday
Bench 2x8-415
Machine flys 3x12-230
Hammer incline machine 3x12-110
Lat raise machine 3x15150
Crab pose 3x15-32.5 each arm
Cardio 5 minutes

 

[Dirtnasty]

Back
Bb rows 3x8 315 I had 365 for set of 5 but I didn’t like the little bit of cheating it took
Hammer high row 3x12-120
Lat pulldown machine 3x12-150
Row machine 3x15-170
Narrow mag grip pull downs 3x10-180
Snatch grip back extension s 3x8 115

 

[Thunder]

Solid back routine bro

 

[Dirtnasty]

In and ideal world I’d do two. Back days one for vertical and one horizontal pulls but that hits me pretty good. My body is starting to acclimate some so added sets or exersize coming. That last lift using ghm should pay off when it comes time for heavy dead’s again

 

[Dirtnasty]

It’s official signed up for the Feb 4 meet.

 

[Dirtnasty]

Arms
Iso cable push downs 3x12-42.5
Hammer machine curls 3x12-70
Over head cable tris 3x12-85
Incline curls3x15-35
Dips 3x15
Behind head curls2x20-60
Cardio uo to 6 minutes

 

[Thunder]

Is it back home?

 

[Dirtnasty]

No hour half away from where I live now

 

[Dirtnasty]

Monday is 16 weeks out and my birthday looks like my big deca run starts the The cruise was fun while it lasted

 

[John]

Great!!

 

[John]

When’s your bday?

 

[Dirtnasty]

Monday

 

[John]

Copy that.

 

[Dirtnasty]

It’s goig to be 2g and about 800mg a week

 

[John]

I got half box of cereal left, desperately need more,gonna have a salad,then the rest of cereal in a few mins.