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Captn Thanks for your help initially in placing it in the right spot, and some kind words ! :) we will see if I get a chance to do another come January! Sent from my iPhone using Tapatalk

I did not! Except in DJs contest thread. I think maybe a back shot somewhere! Sent from my iPhone using Tapatalk

Bringing this log to an end because clearly I have not made it onto the forums regularly. Thanks for those who commented and showed support [emoji4] Sent from my iPhone using Tapatalk

So, I had consistent strength gains, noticeable muscle gain, and minimal sides. I ate around maintenance (some days above, some below). So far I still maintained my strength and muscle! Sent from my iPhone using Tapatalk

Yesterday :Biked 15 minutes warm up Pause squats Bar x7 95x5 135x5 (3sets) 95x5 Military barbell press Barx10 85x8 75x12 (3 sets) Arnold press DB 25x10 (3 sets) DB shrugs superset rear fly 45sx15 ss 10x12 (3 sets) Side lateral raise SS upright rows 10x12 ss 40x12 (3 sets) Cable rope face pulls...

I had back to back rest days Tuesday and Wednesday. Now I'm anxious to get in the gym today!

Legs: Squats Bar x10 95x5 135x5 185x4 205x3 225x3 245x2 250x1 260x1 Box squats 185x6 (8, 2 sets) Leg press 315x12 365x12 (3 sets) RDL 95x10 135x10 (3 sets) 165x7 (3 sets) 185x5 My hamstrings are already sore!

My neck has been bothering me, and life is still crazy busy. I have I only sacrificed the amount that I have been logging in here rather than diet and the gym. Took Saturday off, I needed it. Sunday chest: was a lighter Flat bench Barx11 85x5 105x3 115x3 120x5 120x5 120x5 120x5 120x7 105x13...

Cardio 35 minutes stairs Pull ups 6, 5, 4 Barbell rows 85x12 (3 sets) Lat pull downs 80 (3 sets 15) Rear delt fly 10 (3 sets 12) Seated rows 85 (3 sets 12)

DL 165x5 185x5 205x4 225x3 235x3 245x2 265x2 275x2, 2 135x5 Biceps 25lb full twist 3 sets of 12

Shoulders 30lb military press (3sets 12) Ss upright rows 30lb (3 sets 12) Close grip bench 95lb (3sets 12) Shrugs 95lb (3sets 15) Side lateral raises 15lb (3sets of 12) Easy and light

Cheat* not chest.... Meal

Had a "chest meal" over the weekend and it was a good mental break! Back on to low carb for the next few days. Squats Bar x10 95x5 135x3 185x2 205x2 215x2 (4 sets) Flat bench Bar x 10 85x5 95x4 115x3 120x2 135x2 (3sets) 140x2, 145x2 Cable fly 35x12 (3sets) Incline DB press 35x12 (3 sets) Floor...

Back (last week) 40lb assisted pull up 3 sets of 10 Bent over barbell rows ss seated cable rows 65x12 ss 75x12 (3sets) Lat pull down 85x8 100x8 120x8, 8, 6 DS 85x5, 55x 7 Rear delt DB fly SS two arm DB rows 10x12 ss 25x12 (3 sets)

Arms (from last week) DB curls full twist 25x12(3sets) Close grip bench/tricep press 95x10 115x8 (3sets) Hammer curls SS DB skull crushers 15x15, 15x12 (3sets) Dips (30lb assist) 3 sets 15 Vbar push down SS Vbar overhead tricep extension 20x12 ss 20x12 Reverse barbell curls 30x12 Single arm...

Dumbbell shoulder press 30x12 35x12, 35x12, 35x10 DS 25x9 Side lateral raise (DB) 15x13 (each side, 3 sets) Rear delt fly 10x12 (3sets) Rear delt machine 30x12 (3sets) Shrugs 95x18 (3sets) Single arm upright DB raise 20x15 (3sets each arm) Abs: planks and leg raises. Stayed in a deficit (only...

Deadlifts 135x7 135x5 185x4 205x3 225x3 235x3 245x3 255x3 Squats 135x8 (3sets) Leg press 315x12 (3sets) Hamstring curls 90x10 (3sets) Calf raises 130x12 (3sets) Walking, moderate pace, 47 minutes. Hitting my macros and staying in a minor deficit the past three days!

Feeling good. Eating very low carb the past two days!

Flat bench Barx12 85x7 95x5 105x3 115x2 125x3 125x3 130x3 (3 sets) Dumbbell incline bench press 40x12 (3sets) Tricep rope push down 42.5x10 (3sets) Cable chest fly 45x15 60x12 (3sets) Close grip push-ups to failure 30 25 20

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