stats are 5'9'' 190 lbs about 17 percent (lol). Just getting back into lifting seriously. I had a powerlifting background but now I want to look good. Eating will be based on a recomp plan. Supplements are protein, creatine, and activate xtreme.
Incline bench- 165x6+2+2+2.... Bb row- 145x6+2+2+2.... Lat pulldown- 160x6+2+2+2.... Standing bb press- 110x6+2+2+2
Squat- 245x6+2+2+2......rdl-185x6+2+2+2......bb curl-80x6+2+2+2...... Standing calf raise-4 sets....6 sets of abs
Good luck: any questions just fire away.
Incline bench- 175x6+2+2+2.... Bb row- 155x6+2+2+2.... Lat Pull- 180x4..dropped to 165 for the clusters.... standing bb press- 115x6+2+2+2....tricep pushdown 3 sets and 3 sets of machine fly bc chest is my weak point
did 185 which is a pr on incline but only got one set of the cluster bc i have no spotter and didnt feel safe doing the rest. 165 for bb row. 165 for lat pull work set but bumped the clusters to 180. dropped down the bb overhead press to 105 to work on better form. felt good. triceps i did dips 3x10 im having trouble finding an exercise i want to do for these.
had a Day 2 or 'b' workout before that one but didnt post it
squat- 255x6+2+2+2....rdl- 185x6+2+2+2 [went lighter on this bc my hips felt weak after squat] .... bb curl- 90x6+2+2+2 [ strongest ive ever been on curls by a boatload] calf raise smith machine- feet inverted 225x12, 245x12..feet outward 225x12, 245x12
incline- 175x6+2+2+2....bb row- 170x6+2+2+2....bb oh press- 110x6+2+2+2.... lat pull- 180x6+2+2+2.... dips- 3x10....finally got 180 on the lat pulls for the whole set. feelsgood
only thing worth posting was 265x6+2+2+2 squat. felt real weak even before lifting.