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Barbell Overhead Press 4 sets x 4-8 reps, 45s rest between sets Set 1 8 x 105 lbs Set 2 8 x 105 lbs Set 3 8 x 115 lbs Set 4 3 x 115 lbs Dumbbell Single Arm Shoulder Press 4 sets x 10-12 reps each arm (perform seated), 45s rest between sets Set 1 12 x 30 lbs Set 2 12 x 30 lbs Set 3 12 x 30 lbs Set 4 12 x 30 lbs Superset of 3 sets Cable Upright Row 3 sets x 15 reps Set 1 15 x 70 lbs Set 2 15 x 70 lbs Set 3 15 x 70 lbs Cable Shrug 3 sets x 18 reps Set 1 18 x 70 lbs Set 2 18 x 70 lbs Set 3 18 x 70 lbs Rest for 45s Superset of 3 sets Dumbbell Lateral Raise 3 sets x 10 reps Set 1 10 x 25 lbs Set 2 10 x 25 lbs Set 3 10 x 20 lbs Dumbbell Front Raise 3 sets x 10 reps Set 1 10 x 25 lbs Set 2 10 x 25 lbs Set 3 10 x 20 lbs Rest for 30s Dumbbell Lying Rear Lateral Raise 3 sets x 15 reps, 30s rest between sets Set 1 15 x 15 lbs Set 2 15 x 15 lbs Set 3 15 x 15 lbs Superset of 1 set Dumbbell Side Bend 1 set x 20-25 total reps each side Set 1 25 x 25 lbs Set 1 Bench Reverse Crunch 1 set x 20-25 total reps 25 x - lbs Bear Plank 1 set x 1.5-2 total mins

Gym selfie

Gym selfie

Gym selfie

#BigFlexersOnly

Gym selfie

Gym selfie

Gym selfie

Barbell Overhead Press 4 sets x 4-8 reps, 45s rest between sets Set 1 8 x 65 lbs Set 2 8 x 85 lbs Set 3 8 x 85 lbs Set 4 8 x 85 lbs Dumbbell Single Arm Shoulder Press 4 sets x 10-12 reps each am (perform seated), 45s rest between sets Set 1 12 x 25 lbs Set 2 12 x 25 lbs Set 3 12 x 25 lbs Set 4 12 x 25 lbs Superset of 3 sets Cable Upright Row 3 sets x 15 reps Set 1 15 x 50 lbs Set 2 15 x 50 lbs Set 3 15 x 50 lbs Cable Shrug 3 sets x 18 reps Set 1 18 x 50 lbs Set 2 18 x 50 lbs Set 3 18 x 50 lbs Rest for 45s Superset of 3 sets Dumbbell Lateral Raise 3 sets x 10 reps Set 1 10 x 25 lbs Set 2 10 x 15 lbs Set 3 10 x 15 lbs Dumbbell Front Raise 3 sets x 10 reps Set 1 10 x 25 lbs Set 2 10 x 15 lbs Set 3 10 x 15 lbs Rest for 30s Dumbbell Lying Rear Lateral Raise 3 sets x 15 reps, 30s rest between sets Set 1 12 x 15 lbs Set 2 12 x 15 lbs Set 3 12 x 15 lbs Superset of 1 set Dumbbell Side Bend 1 set x 20-25 totol reps each side Set 1 25 x 15 lbs Set 1 Bench Reverse Crunch 1 set x 20-25 tatal reps 25 x-lbs Bear Plank 1 set x 1.5-2 total mins Set 1 1m 30s Horizontal Cable Rotation Set 1 25 x 20 lbs 1 set x 20-25 totol reps per side

Shoulders go crazy fr

#BigFlexersOnly

This was pretty neat

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Instructions Warm up: 3 Sets Arm Hugs 18-20 reps Thread the Needle 10-15 reps Bird Dog 10-15 reps each Focus on a strict tempo throughout the workout as follows 4/2/1/0 Inverted Row Lat Pulldown Seated Cable Row Reverse Crunch 2/0/2/0 Cable Upright Row Dumbbell Single Arm Row Face Pull Preacher Curl Preacher Curl is to be performed as a drop set Complete 10 reps at your chosen weight, lower the weight by 1-2 weight plates, and complete 5 more reps. Rest and reset back to original weight for set 2: repeat for set 3. See less Start 9:27 PM Completed in 16h 57m Set 1 Superset of 3 sets Alternating Arm Hug 3 sets x 18-20 reps Thread the Needle Alternating Back Stretch 3 sets x 10-15 reps each Bird Dog 3 sets x 10-20 reps Rest for 30s Leg Press Machine Single Leg Calf Raise set x 20 reps each leg 30s rest 20.x-lbs Bent Knee Inverted Rows 4 sets x 8-12 reps, 45s rest between sets Set 1 12 reps Set 2 12 reps Set 3 12 reps Set 4 12 reps Lat Pulldown Machine Wide Grip 4 sets x 12-15 reps, 45s rest between sets Set 1 15 x 80 lbs Set 2 15 x 80 lbs Set 3 15 x 40 lbs. Set 4 15 x 40 lbs Cable Seated Row 4 sets x 12-15 reps. 45s rest between sets Set 1 15 x 40 lbs Set 2 15 x 40 lbs Set 3 15 x 40 lbs Set 4 15 x 40 lbs Dumbbell Single Arm Row 3 sets x 15 reps each, 45s rest between sers Set 1 10 x 20 lbs Set 2 10 x 20 lbs Set 3 10 x 20 lbs Cable Rope Face Pull 4 sets x 18-20 reps, 35s rest between sets Set 1 20 x 40 los Set 2 20 x 40 lbs Set 3 20 x 40 lbs Set 4 20 x 40 lbs Cable Single Arm Preacher Curl 3 sets x 10 reps, 5 reps, 30s rest between sets Set 1 10 x 40 lbs. Set 2 10 x 40 lbs Set 3 10 x 40 lbs. Reverse Crunch 2 sets x 20-25 reps, 30s rest between sets

Flex selfie

Back

Last night

Hard carried by genetics, tbh

#BigFlexersOnly

Gym selfie

Gym selfie

Gym selfie

Gym selfie

One day at a time

#BigFlexersOnly

Superset of 3 sets Barbell Romanian Deadlift 10 reps Set 1 10 x 135 lbs Set 3 10 x 185 lbs. Set 2 10 x 185 lbs Hanging Inverted Row 10 reps Set 1 10 reps Set 2 10 reps Set 3 10 reps Cable Shoulder Press 10 reps Set 1 10 x 60 lbs Set 3 10 x 60 lbs Inline rest Set 2 10 x 60 lbs Rest for 90s Superset of 3 sets Dumbbell Rear Foot Elevated Split Squat no 10 reps Set 1 10 x 25 lbs. Set 2 10 x 25 lbs Lat Machine Standing Straight Arm 10 горь Set 1 10 x 600 lbs Set 2 10 x 60 lbs Dumbbell Incline Bench Press 10 reps Set 1 10 x 60 lbs Set 2 10 x 60 lbs Inline rest Rest for 90s Superset of 3 sets Kettlebell Kickstand Deadlift 10 reps Set 1 10 x 25 lbs Set 2 10 x 25 lbs Set 3 10 x 25 lbs A Hyperextension Roman Chair Back Extension 10 reps Set 1 10 reps Set 2 10 reps Set 3 10 reps Dumbbell Lateral Raise 10 reps Set 1 10 x 25 lbs Set 2 10 x 25 lbs. Set 3 10 x 25 lbs Inline rest Rest for 90s Superset of 3 sets Dumbbell Alternating Bicep Curl 10 reps Set 1 10 x 35 lbs. Set 2 10 x 35 lbs Set 3 10 x 35 lbs Cable Straight Bar Tricep Pushdown 10 reps Set 1 10 x 60 lbs Set 2 10 x 60 lbs Set 3 10 x 60 lbs Bench Reverse Crunch 10 reps Set 1 10 xlbs Set 2 10 xlbs Set 3 10 x- lbs Inline rest Rest for 90s

Gym selfie

Gym selfie

Gym selfie

Forgot to post this one 🫡🫡🫡

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Superset of 3 sets 90-90 Hip Windshield Wipers 8-10 reps each Set 1 10 x-Ibs Set 2 10 x-Ibs Set 3 10 x- Ibs Cable Seated Row. 15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Set 3 15 x 80 lbs. Barbell Hip Thrust 10, 8, 6, 4 reps Set. 1 10 x 185 lbs Set 2 8 x 205 lbs Set 3 6 x 225 lbs Rest for 45s Superset of 5 sets Box Jump 4 reps Set 1 4 reps Set 2 4 reps Set 3 4 reps Set 4 4 reps Set 5 4 reps Box Step-Off to Broad Jump 4 reps Set 1 4 x-Ibs Set 2 4 x-Ibs Set 3 4 x- lbs Set 4 4 x- lbs Set 5 4 x Ibs 1/2 Kneel to Lateral Bound 4 reps each Set 1 4 x-lbs Set 2 4 x-lbs Set 3 4 x-Ibs Set 4 4 x-Ibs Set 5 4 x - lbs Rest for 60s Barbell Deadlift 5 sets x 5 reps @ 70% 1RM 90s rest between sets Set 1 5 x 165 lbs. Set 2 5 x 165 lbs. Set 3 5 x 185 lbs Set 4 5 x 185 lbs Set 5 5 x 185 lbs Barbell Bench Press 14 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 7 x 175 lbs Set 2 8 x 175 lbs. Set 3 5 x 185 lbs Set 4 4 x 195 lbs Kettlebell Anterior Loaded Good Morning 3 sets x 10 reps Set 1 45s rest between sets 10 x 50 lbs Set 2 10 x 50 lbs. Set 3 10 x 50 lbs Dumbbell Floor Press Set 1 10 x 65 lbs 3 sets x 10 reps 45s rest between sets Set 2 10 x 65 lbs Set 3 10 x 65 lbs

Gym selfie

Gym selfie

Gym selfie

Earlier this week, ended up not hitting everything I wanted but it was still a good workout 👍

Working on adjusting my schedule so I'm not working out at weird hours late at night, would do me good.

#BigFlexersOnly

Back

Arm

Gym selfie

Gym selfie - back

Gym pics from last week I never shared oops

Last time in a long time I'll have pictures of me w all that hair

#BigFlexersOnly

Superset of 3 sets 90-90 Hip Windshield Wipers 8-10 reps each Set 1 10 x Ibs Set 2 10 x - Ibs Set 3 10 x- Ibs Cable Seated Row 15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Set 3 15 x 80 lbs Barbell Hip Thrust 10, 8, 6, 4 reps Set 1 10 x 165 lbs Set 2 8 x 185 lbs Set 3 6 x 215 lbs. Rest for 45s Superset of 5 sets Box Jump 4 reps Set 1 4 reps Set 2 4 reps Set 3 4 reps Set 4 4 reps Set 5 4 reps Box Step-Off to Broad Jump 4 reps Set 1 4 x- lbs Set 2 4 x- lbs Set 3 4 x-Ibs Set 4 4 x-lbs Set 5 4 x-lbs 1/2 Kneel to Lateral Bound 4 reps each Set 1 4 x- lbs Set 2 4 x-lbs Set 3 4 x- Ibs Set 4 4 x-lbs Set 5 4 x-lbs Rest for 60s Barbell Deadlift 5 sets x 5 reps (@70% 1RM 90s rest between sets Set 1 5 x 135 lbs. Set 2 5 x 135 lbs Set 3 5 x 135 lbs Set 4 5 x 135 lbs Set 5 5 x 135 lbs Barbell Bench Press 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 10 x 165 lbs Set 2 8 x 175 lbs Set 3 6 x 185 lbs Set 4 4 x 195 lbs. Kettlebell Anterior Loaded Good Morning 3 sets x 10 reps 45s rest between sets Set 1 10 x 50 lbs Set 2 10 x 50 lbs Set 3 10 x 50 lbs

Gym selfie

Gym selfie

Gym selfie

Wasn't a great workout last night overall, but I did get all my bench reps, and I'm happy w that much

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Superset of 2 sets Lat Machine Wide Grip Pulldown 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Cossack Squat 8-10 reps each Face Pull 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs. Rest for 30s Superset of 5 sets Rotational Jump 4 reps each Set 1 4 x - lbs Set 2 4 x Ibs Set 3 4 x - Ibs Set 4 4 x Ibs Set 5 4 x Ibs Box Step-Off to Broad Jump 4 reps Set 1 4 x Ibs Set 2 4 x- Ibs Set 3 4 x Ibs Set 4 4 x Ibs Set 5 4 x Ibs Rest for 30s Barbell Back Squat 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 8 x 195 lbs Set 2 8 x 195 lbs Set 3 6 x 205 lbs Set 4 4 x 215 lbs. Barbell Overhead Press 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 10 x 95 lbs Set 2 6 x 105 lbs Set 3 6 x 105 lbs Set 4 3 x 115 lbs Barbell Front Squat 3 sets x 10 reps 45s rest between sets Dumbbell Seated Shoulder Press 3 sets x 10 reps 45s rest between sets Set 1 10 x 50 lbs Set 2 5 x 55 lbs

16 activity strain 51:49 cardio to muscular ratio. 1:28 duration, 763 calories burned

Gym selfie

Gym selfie

Wahoo!
It's bi visibility day so you are required to look at my muscles

[ #BigFlexersOnly #BiVisibilityDay #HappyRaptureDay ]

Still at the gym, but I have hip thrusts in my workout today, and I was JUST talking to friends about it, so I figured I'd test to see how much I could do.

405lbs on record, but I'm confident I could do a bit more

#BigFlexersOnly

Start 10:51 PM Completed in 1h 3m Barbell Close Grip Bench Press 2 sets x 10 reps 60s rest between sets Set 1 8 x 225 lbs Set 2 10 x 205 lbs Chin Up 2 sets x 6-10 reps 60s rest between sets Set 1 8 x lbs Set 2 8 xlbs Lat Machine Standing Straight Arm 2 sets x 10 reps 60s rest between sets. Set 1 10 x 60 lbs Set 2 8 x 60 lbs Dumbbell Standing Shoulder Press 2 sets x 10 reps 60s rest between sets Set 1 10 x 50 lbs. Set 2 10 x 50 lbs Single Leg Glute Bridge 2 sets x 12 reps each leg 60s rest between sets. Set 1 12 reps Set 2 12 reps Face Pull 3 sets x 20 reps 60s rest between sets Set 1 20 x 60 lbs Set 2 20 x 60 lbs. Set 3 20 x 60 lbs. Superset of 3 sets Cable Bicep Curl 10 reps Set 1 10 x 60 lbs Set 2 10 x 60 lbs Set 3 10 x 60 lbs Dumbbell Hammer Bicep Curl 10 reps Set 1 10 x 20 lbs Set 2 10 x 20 lbs Set 3 10 x 20 lbs

11.7 activity strain, 32% cardio, 68% muscular 56min duration, 284calories burned

Selfie

Selfie

Gym last night, skipped some of the exercises to get back home at a "reasonable" hour.

Trying to fix my super fucked sleep schedule.

#BigFlexersOnly

Superset of 2 sets Lat Machine Wide Grip Pulldown 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Cossack Squat 8-10 reps each Face Pull 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Superset of 5 sets Rotational Jump 4 reps each Set 1 4 x Ibs Set 2 4 x- lbs Set 3 4 x - Ibs Set 4 4 x - lbs Set 5 4 x- lbs Box Step-Off to Broad Jump 4 reps Set 1 4 x- Ibs Set 2 4 x- lbs Set 3 4 x- lbs Set 4 4 x - Ibs Set 5 4 x- lbs Barbell Back Squat 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 8 x 205 lbs Set 2 8 x 185 lbs Set 3 6 x 205 lbs Set 4 4 x 215 lbs Barbell Overhead Press 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 8 x 95 lbs Set 2 8 x 95 lbs Set 3 6 x 105 lbs Set 4 4 x 105 lbs Barbell Front Squat 3 sets x 10 reps 45s rest between sets Set 1 10 x 115 lbs Set 2 10 x 125 lbs. Dumbbell Seated Shoulder Press 3 sets x 10 reps 45s rest between sets Set 1 8 x 50 lbs Set 2 10 x 45 lbs Set 3 5 x 45 lbs Stability Ball Knee Roll Out 3 sets x 60-80 total reps 45s rest between sets Set 1 25 reps Set 2 20 reps Set 3 15 reps 3 sets x 15 reps Plank Hip Twist 45s rest between sets Set 1 15 reps Set 2 15 reps

Whoop strength trainer Activity strain - 65:35 cardio:muscular strain ratio 2:25:55 duration 1333 calories burned

Selfie

Selfie, back

Gym last night btw
I was on one for sure

#BigFlexersOnly

Superset of 2 sets Lat Machine Wide Grip Pulldown 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Cossack Squat 8-10 reps each Face Pull 12-15 reps Set 1 15 x 80 lbs Set 2 15 x 80 lbs Superset of 5 sets Rotational Jump 4 reps each Set 1 4 x Ibs Set 2 4 x- lbs Set 3 4 x Ibs Set 4 4 x- Ibs Set 5 4 x Ibs Box Step-Off to Broad Jump 4 reps Set 1 4 x- Ibs Set 2 4 x Ibs Set 3 4 xlbs Set 4 4 x Ibs Set 5 4 x- lbs. Barbell Back Squat 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 10 x 225 lbs Set 2 8 x 235 lbs Set 3 6 x 245 lbs Set 4 3 x 255 lbs Barbell Overhead Press 4 sets x 10, 8, 6, 4 reps (4/2/1 tempo) 90s rest between sets Set 1 10 x 95 lbs Set 2 7 x 105 lbs Set 3 3 x 105 lbs Set 4 3 x 105 lbs Dumbbell Seated Shoulder Press 3 sets x 10 reps 45s rest between sets Set 1 10 x 40 lbs Set 2 10 x 40 lbs Set 3 10 x 40 lbs

Whoop screenshot showing heartrate over time 62:38 cardio:muscular strain ratio 1:26:07 duration 865 Calories burned

Selfie

Selfie (back)

Wahoo

#BigFlexersOnly

Gym selfie

Gym selfie

Gym selfie

Gym selfie

Here have a few more :3

#BigFlexersOnly

Here's the rest of it 🫡🫡🫡

#BigFlexersOnly

Gym selfie showing my upper back, traps, front delts, and bicep muscles all particularly nicely

Posting this by itself bc it might be top five gym pictures I've ever taken 🙇‍♂️

#BigFlexersOnly

Mirror selfie

Mirror selfie

Mirror selfie

Mirror selfie

Monday was arms w the homies

Didn't get a good track of what I did so you get four pictures of my muscles this time 🙇‍♂️

#BigFlexersOnly

Bench Press - Barbell REPS · WEIGHT · AVG HR 10 · 155 lbs · 157 bpm 5 · 155 lbs · 153 bpm 1 · 225 lbs · 148 bpm 1 · 240 lbs · 142 bpm 1 · 255 lbs · 151 bpm 1 · 275 lbs · 151 bpm 0 · 295 lbs · 157 bpm 1 · 295 lbs · 142 bpm 0 · 315 lbs · 153 bpm 0 · 310 lbs · 151 bpm 0 · 310 lbs · 133 bpm 0 · 305 lbs · -- bpm TOTAL 20 · 3615 lbs

Me doing 👎 in the mirror

Went for 315 today, did not get it 🫠

I messed up breathing on the first try @ 295 so I dropped it right away to save energy, and my second one was SO SMOOTH, I was like.. 315 is FREE! LFG!

It was not free.

Might've had 310 (would've been a PR) if I tried it first, but not certain

#BigFlexersOnly

Barbell Close Grip Bench Press 2 sets x 10 reps 60s rest between sett Set 10 x 183 lbs Sel 27x205 tbs Chir Up 2 sets x 6 10 reps 6Cs rast between sets Set 1 10 x-Ibs Set 2 9 x-lbs Lat Machine Standing Straight Arm 2 sets x 10 reps 6Cs rest between sets Set 10 x 40 lbs. Set 2 10 x 60 lbs Dumbbell Standing Shoulder Press 2 seti x 10 reps 60s rast between sats Sel 1 10 x 45/bs Set 2 10 x 50 lbs Dumbbell Straight Leg Deadlift 2 sets x 10 reps 6Cs rest between sexs Set 1 10 x 50 lbs Set 2 10 x 80 lbs Single Leg Glute Bridge 2-sets 12 reps each leg OCs rest between sets Set 12 reps Set 2 12 reps Dumbbell Walking Lunge 2 seta x 10 reps each leg büttest between sea Set 1 10 x 15 lbs Set 2 10 x 15 lbs Foce Pull 3 sets x 20 reas OCs rast between sets Set 20 x 80 lbs Set 2 20 x 80 lbs Set 3 20 x 80 lbs Superseto 3 sets Elbow Plank 60 seconds Set 1 minute Set 2 1 minute Set 3 1 minute Elbow Supported Site Plans 30 seconds sach sida Set 1x lbs. Set 2 1x-lbs Set 3 1x-lbs Rest for 90s Bicycle Twist 2 sets x 20 reps each side 60s rest between sett Set 1 20 x - lbs Ab Roller Wheel Abdomiral Roll Out 2 satix20 raos 90% rost hotwoon.sots Set 1 20 reps Set 2 13 reps Superset of 3 sets Cable Bicep Curl 10 rens Set 10 x 80 lbs Set 2 10 x 80 lbs Set 3 10 x 80 lbs Dumbbell Hammer Bicep Curl Set 1 10 x 25 lbs Set 2 10 x 25 lbs Set 3 10 x 25 lbs. Rest for 45s Superset of 3 sets Cable Rope Tricep Extension 10 гель Set 1 10 x 80 lbs Set 2 10 x 80 lbs. Sct 3 10 x 80 lbs Barbell Skullcrusher 10 reas Set 1 10 x 45lbs Sel 2 10 x 45 lbs Set 3 10 x 45 lbs Rest for 45s

WHOOP screenshot showing heart rate over time and some data related to the workout Relevant data: 17.7 Activity Strain, with a 50:50 ratio of cardio to muscular 2:46 duration 1260 calories burned

Gym selfie, taken over my shoulder to show my back in the mirror, I am flexing with the arm on that side and you can see part of my smile, with the rest of my face out of frame

Mirror selfie while I'm flexing

Don't ask me why I was at the gym at 3am

#BigFlexersOnly

Barbell Back Squat 5 sets x 5, 4, 3, 2, 1 reps 90s rest between sets Set 1 5 x 255 lbs Set 2 4 x 275 lbs Set 3 3 x 295 lbs Set 4 2 x 315 lbs Set 5 0 x 325 lbs Barbell Good Morning Deadlift 3 sets x 4-6 reps 90s rest between sets Set 1 6 x 135 lbs Set 2 6 x 135 lbs. Set 3 6 x 135 lbs Barbell Deadlift 6 sets x 3 reps 90s rest between sets Set 1 3 x 315 lbs Set 2 3 x 315 lbs Set 3 3 x 315 lbs Set 4 0 x 365 lbs Set 5 0 x 365 lbs Set 6 0 x 365 lbs Dumbbell Rear Foot Elevated Split Squat 2 sets x 10 reps each leg 90s rest between sets Set 1 10 x 25 lbs Set 2 10 x 25 lbs Dumbbell Single Leg Deadlift 2 sets x 10 reps each leg 90s rest between sets Set 1 10 x 25 lbs Set 2 10 x 25 lbs Hyperextension Roman Chair Back Extension 3 sets x 10 reps 90s rest between sets Set 1 10 reps Set 2 10 reps Set 3 10 reps

Whoop screenshot showing heart rate for the duration of the workout

Legs

Legs

Leg day been killing me tbh

#BigFlexersOnly

Barbell Bench Press. 5 sets x 5, 4, 3, 2, 1 reps 60s rest between sets Set 1 5 x 225 lbs Set 2 4 x 235 lbs Set 3 3 x 245 lbs Set 4 2 x 255 lbs Set 5 1 x 265 lbs Pull Up 3 sets x AMRAP (8-12) 60s rest between sets. Set 1 12 x lbs Barbell Overhead Press 3 sets x 6, 4, 2 reps 60s rest between sets Set 1 6 x 115 lbs Set 2 4 x 125 lbs Set 3 2 x 135 lbs Smith Machine Inverted Rows 4 sets x 10 reps 60s rest between sets Set 1 10 reps Set 2 10 reps Set 3 10 reps Set 4 10 reps Dumbbell Floor Press 3 sets x 5 reps 60s rest between sets Set 1 5 x 75 lbs Set 2 4 x 85 lbs Set 3 5 x 75 lbs Dumbbell Lateral Raise 3 sets x 10 reps 60s rest between sets Set 1 10 x 25 lbs Set 2 10 x 20 lbs Set 3 10 x 25 lbs Cable Seated Close Grip Row 4 sets x 4-6 reps 60s rest between sets Set 1 6 x 100 lbs Set 2 6 x 110 lbs Set 3 6 x 120 lbs Set 4 6 x 130 lbs Lat Machine Wide Bar Close Grip Pulldown 4 sets x 4-6 reps 60s rest between sets Set 1 6 x 100 lbs Set 2 6 x 110 lbs Set 3 6 x 120 lbs Set 4 6 x 130 lbs

WHOOP screenshot showing my heart rate over the duration of the workout

Gym selfie

Back

Forgot to post these the other day whoops

#BigFlexersOnly

Dumbbell Front Squat 3 sets x 12 reps 90s rest between sets Set 1 12 x 30 lbs Set 2 12 x 35 lbs Set 3 12 x 40 lbs Cable Standing Horizontal Chest Fly 3 sets x 15 reps 90s rest between sets Set 1 15 x 45 lbs Set 2 15 x 45 lbs Set 3 15 x 45 lbs Lat Machine Standing Straight Arm 3 sets x 15 reps 90s rest between sets Set 1 15 x 35 lbs. Set 2 15 x 45 lbs Set 3 15 x 55 lbs Dumbbell Deadlift 3 sets x 10 reps 90s rest between sets Set 1 10 x 40 lbs. Set 2 10 x 45 lbs Set 3 10 x 50 lbs Dumbbell Stationary Lunge 3 sets x 10 reps each leg 90s rest between sets Set 1 10 x 15 lbs Set 2 10 x 15 lbs Set 3 10 x 15 lbs. Dumbbell Lateral Raise 3 sets x 10 reps 90s rest between sets Set 1 10 x 25 lbs Set 2 10 x 25 lbs Set 3 10 x 25 lbs Dumbbell Bicep Curl 3 sets x 15 reps 90s rest between sets Set 1 15 x 25 lbs Set 2 15 x 25 lbs Set 3 15 x 25 lbs Elbow Plank 2 sets x 45 seconds 90s rest between sets Set 1 45 seconds Set 2 45 seconds

Flex selfie

Flex selfie

Forgot to post this 🙇‍♂️
Please look

#BigFlexersOnly

Barbell Back Squat 5 sets x 5, 4, 3, 2, 1 reps 90s rest between sets Set 1 5 x 235 lbs Set 2 4 x 245 lbs Set 3 3 x 265 lbs Set 4 2 x 285 lbs Set 5 1 x 315 lbs Barbell Good Morning Deadlift 3 sets x 4-6 reps 90s rest between sets Set 1 6 x 45 lbs Set 2 6 x 95 lbs Set 3 6 x 135 lbs Barbell Deadlift 6 sets x 3 reps 90s rest between sets Set 1 3 x 275 lbs Set 2 3 x 275 lbs Set 3 3 x 275 lbs Set 4 3 x 275 lbs Set 5 3 x 275 lbs Set 6 3 x 275 lbs

Arm - gym selfie

Leg - gym selfie

Bicep flex - gym selfie

Leg day but my arms look fantastic

#BigFlexersOnly

Barbell Bench Press 15 sets x 5, 4, 3, 2, 1 reps 60s rest between sets Set 1 5 x 225 lbs Set 2 4 x 235 lbs Set 3 1 x 245 lbs Set 4 1 x 245 lbs Set 5 0 x 255 lbs Pull Up 3 sets x AMRAP (8-12) 60s rest between sets Set 1 10 x - Ibs Set 2 5 x- lbs Set 3 5x lbs Barbell Overhead Press 3 sets x 6, 4, 2 reps 60s rest between sets Set 1 6 x 105 lbs Set 2 4 x 115 lbs Set 3 2 x 125 lbs Smith Machine Inverted Rows 4 sets x 10 reps 60s rest between sets Set 1 10 reps Set 2 10 reps Set 3 10 reps Set 4 8 reps Dumbbell Floor Press 3 sets x 5 reps 60s rest between sets Set 1 5 x 55 lbs Set 2 5 x 60 lbs Set 3 5 x 65 lbs Dumbbell Lateral Raise 3 sets x 10 reps 60s rest between sets Set 1 10 x 20 lbs Set 2 10 x 20 lbs Set 3 10 x 20 lbs Cable Seated Close Grip Row 4 sets x 4-6 reps 60s rest between sets Set 1 6 x 80 lbs Set 2 6 x 90 lbs Set 3 6 x 100 lbs Set 4 6 x 110 lbs Lat Machine Wide Bar Close Grip Pulldown 4 sets x 4-6 reps 60s rest between sets Set 1 6 x 80 lbs Set 2 6 x 90 lbs Set 3 6 x 100 lbs Set 4 6 x 110 lbs

Gym selfie

Gym last night, was pretty good even though I missed some sets

#BigFlexersOnly

Screenshot from Trainerize detailing my workout. Some exercises are crossed out and not transcribed below. Barbell Bench Press 4 sets x 5, 4, 3, 2, 1 reps 60s rest between sets Set 1 5 x 205 lbs Set 2 4 x 225 lbs Set 3 2 x 245 lbs Set 4 1 x 255 lbs Pull Up 3 sets x AMRAP (8-12) 60s rest between sets Set 1 8 x- lbs Set 2 4 x Ibs Set 3 3 x - lbs Barbell Overhead Press 3 sets x 6, 4, 2 reps 60s rest between sets Set 1 6 x 95 lbs Set 2 4 x 115 lbs. Set 3 2 x 120 lbs Dumbbell Lateral Raise 3 sets x 10 reps 60s rest between sets Set 1 10 x 20 lbs Set 2 10 x 20 lbs Set 3 10 x 15 lbs

Gym selfie

Gym selfie

Gym selfie

Went to da gym earlier today, btw

#BigFlexersOnly

Dumbbell Bench Press 3 sets x 12 reps 90s rest between sets Set 1 12 x 40 lbs Set 2 12 x 50 lbs Set 3 12 x 50 lbs Dumbbell Single Arm Bent Over Row 3 sets x 10 reps each side 90s rest between sets Set 1 10 x 50 lbs Set 2 10 x 50 lbs Set 3 10 x 50 lbs Dumbbell Seated Shoulder Press 3 sets x 12 reps 90s rest between sets Set 1 12 x 40 lbs Set 2 12 x 30 lbs. Set 3 12 x 30 lbs Cable Rope Squat to Row 3 sets x 15 reps 90s rest between sets Set 1 15 x 22.5 lbs Set 2 15 x 22.5 lbs Set 3 15 x 22.5 lbs Body Weight Step Up 3 sets x 10 reps each leg 90s rest between sets Set 1 10 reps Set 2 10 reps Set 3 10 reps Single Leg Glute Bridge 3 sets x 12 reps each leg 90s rest between sets Set 1 12 reps Set 2 12 reps Set 3 12 reps Cable Straight Bar Tricep Pushdown 3 sets x 10 reps 90s rest between sets Set 1 10 x 45 lbs Set 2 10 x 45 lbs Set 3 10 x 45 lbs Stability Ball Dead Bug 2 sets x 8 reps each side 90s rest between sets Set 1 8 reps Set 2 8 reps

Gym selfie

Gym selfie - back

Gym selfie - back

Last night's

#BigFlexersOnly

Screenshot from Trainerize Dumbbell Front Squat 3 sets x 12 reps 90s rest between sets Set 1 12 x 20 lbs Set 2 12 x 25 lbs Set 3 12 x 30 lbs Cable Standing Chest Fly 3 sets x 15 reps 90s rest between sets Set 1 15 x 45 lbs Set 2 15 x 45 lbs Set 3 15 x 25 lbs Lat Machine Standing Straight Arm 3 sets x 15 reps 90s rest between sets Set 1 15 x 35 lbs Set 2 15 x 35 lbs Set 3 15 x 35 lbs Dumbbell Deadlift 3 sets x 10 reps 90s rest between sets Set 1 10 x 15 lbs Set 2 10 x 20 lbs Set 3 10 x 30 lbs Dumbbell Stationary Lunge 3 sets x 10 reps each leg 90s rest between sets Set 1 10 x 15 lbs. Set 2 10 x 0 lbs Set 3 10 x 0 lbs Dumbbell Lateral Raise 3 sets x 10 reps 90s rest between sets Set 1 10 x 10 lbs Set 2 10 x 15 lbs Set 3 10 x 15 lbs Dumbbell Bicep Curl 3 sets x 15 reps 90s rest between sets Set 1 15 x 25 lbs Set 2 15 x 25 lbs Set 3 15 x 15 lbs

Gym selfie

Gym selfie

Gym selfie

Forgot to post these yesterday.

Good pump from a hotel workout. Bout to get another one in tonight.

#BigFlexersOnly

Gym selfie

Mid workout but I saw my shoulders in the mirror and I had to stop and get a picture

#BigFlexersOnly

Screenshot from Trainerize Start 11:59 PM Barbell Bench Press 544 sets x 8, 6, 4, 2 reps 60s rest between sets Set 1 8 x 135 lbs Set 2 6 x 155 lbs Set 3 4 x 175 lbs Set 4 2 x 195 lbs Pull Up 3 sets x AMRAP (8-12) 60s rest between sets Set 1 5 x lbs Set 2 3 x lbs Set 3 3 x- lbs Barbell Overhead Press 3 sets x 8, 6, 4 reps 60s rest between sets Set 1 8 x 65 lbs. Set 2 6 x 85 lbs Set 3 4 x 95 lbs. Smith Machine Inverted Rows 4 sets x 10 reps 60s rest between sets Set 1 10 reps Set 2 10 reps Set 3 9 reps Set 4 6 reps Dumbbell Floor Press 3 sets x 8, 6, 4 reps 60s rest between sets Set 1 8 x 25 lbs Set 2 6 x 35 lbs Set 3 4 x 45 lbs. Dumbbell Lateral Raise 3 sets x 10 reps 60s rest between sets Set 1 10 x 10 lbs. Set 2 10 x 15 lbs Set 3 8 x 20 lbs Cable Seated Close Grip Row 4 sets x 8, 6, 4, 2 reps 60s rest between sets Set 1 8 x 60 lbs Set 2 6 x 70 lbs Set 3 4 x 80 lbs Set 4 2 x 90 lbs. Completed in 2h 12m Lat Machine Wide Bar Close Grip Pulldown 4 sets x 8, 6, 4, 2 reps 60s rest between sets Set 1 8 x 60 lbs Set 2 6 x 70 lbs Set 3 4 x 80 lbs Set 4 2 x 90 lbs

Screenshot from WHOOP showing some biometric data from my workout Strength Trainer Activity Strain: 66% cardio to 34% muscular A graph showing my heart rate over the duration of the workout 8 exercises, 28 sets 8310lbs tonnage, 170 total reps Duration - 1:48 Intensity - 57% Calories - 906

Gym selfie

Gym selfie

We're so back

#BigFlexersOnly