Chest/Abs and Macros

I'm back!! On Wednesday I had done Back/Hams. I have it logged at home but forgot to log it here. My Hams are fried still.

I am feeling very refreshed even after taking one day off yesterday and raising carbs. I was going crazy to get in there today so i said screw it and did. It was suppose to be a cardio day but changed it to my scheduled workout for yesterday. I didn't do biceps because my forearm is still hurting so i'm taking a week off from doing them. I kept carbs at 275g yesterday, today and again tomorrow. On Sunday I will resume my prescribed cardio regime and my new macros you gave me Wednesday. My thought process is....10 weeks left, no time to be taking days off or f**king around but yesterday really felt great to do nothing.

Workout
only working sets

Db Press - 90 x 9, 90 x 7, 90 x 6
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2)
Weighted Dips - 90 x 7, 90 x 7, 45 x 10(2), BW x failure, BW x failure
Incline Flyes - 40 x 10, 40 x 10, 40 x 10
Decline Crunches - BW x 20, BW x 18, BW x 15
Leg Raises - BW x 12, BW x 10, BW x 10
Seated Cable Crunches - 75 x 8, 60 x 12, 60 x 12

I kept intensity the same but lowered my volume. I think this will help mentally. Also, I am really starting to focus on moving the weight and feeling the muscle work instead of just pounding out the weight. Strict form all the time now even if weight has to suffer. I did some rest/pause reps today. I put them in (x). Example, did a set to 8, re-rack, took 15-20 seconds break, banged out two more. Felt good.

Diet

Calories: 2,555, Protein: 224.5g, Carbs: 274.2g, Fats: 59.2g

Shoulders/Triceps and Macros

Workout
only working sets

Smith Machine Military Press (to the front, high incline) - 175 x 8, 175 x 8, 155 x 10, 135 x failure
Leaning Lateral Raises - 40 x 10, 40 x 8, 40 x 8
Machine Laterals - 85 x 12, 85 x 12, 85 x 12
Rear Delt Cable Flyes - 30 x failure, 30 x failure, 30 x failure, 30 x failure
Pressdowns - 145 x 7, 145 x 8, 150 x 6
Overhead Rope Extensions - 100 x 12, 100 x 12, 100 x 12


Diet

Calories: 2,353, Protein: 224.6g, Carbs: 224.8g, Fats: 58.8g

Cardio and Macros

Cardio

35 minute steady state outdoor run this morning.

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Diet

Calories: 2,104, Protein: 224.9g, Carbs: 152.0g, Fats: 59.0g

Chest/Biceps/Cardio and Macros

Workout
only working sets

Db Press - 95 x 7, 95 x 6, 95 x 6, 70 x failure
Incline BB Press - 140 x 10, 140 x 10, 140 x 10
Weighted Dips - 90 x 8, 95 x 7, BW x failure, BW x failure
Incline Cable Flyes - 60 x 10, 60 x 10, 45 x failure, 45 x failure
DB Curls - 40 x 10, 40 x 10, 40 x 10
Machine Preacher Curls - 70 x 8, 70 x 8, 55 x 10, 55 x 10, 35 x failure

Cardio - 35 minutes LISS

Still can't go max on biceps. Forearm still hurts. Hammer Curls kill the most. Will keep doing this routine which isn't so bad until the pain subsides.

I am really leaning out. Yesterday I could see the veins in my quads and this morning in my chest. I've never been this vascular before.

Diet

Calories: 2,337, Protein: 224.9g, Carbs: 226.3g, Fats: 59.5g

Quads/Calves/Macros and Weekly Report

Workout
only working sets

Squats - 275 x 5, 285 x 5, 295 x 3, 235 x 12, 245 x 10, 135 x failure (very wide)
Hack Squat - 360 x 10, 360 x 9, 270 x 12, 270 x 12, 90 x failure
Single Leg Press - 90 x 15 each leg, 140 x 12 each leg
Platform Lunges (2 stack) - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 75 x failure, 75 x failure, 75 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 220 x 18, 220 x 18, 220 x 15
Seated Calf Raises - 95 x failure, 95 x failure, 95 x failure
Reverse Calf Raises for Tibialis Anterior - BW x failure, BW x failure, BW x failure

Had alot more energy compared to working out in the AM but not as strong in squats for some reason.

Diet
**Refeed

Calories: 2,675, Protein: 225.2g, Carbs: 300.5g, Fats: 59.6g

Weekly Stats 11 Weeks Out

Last Week: 159.4 lbs
Weekly weigh in: 159.4 lbs
Weight: - 0 lbs loss

I don't know. I feel that this whole bathroom thing is really holding me back and i'm sure i would of come under. Anyway, i finally went after breakfast and was able to drop 2 lbs. Excuse the nastiness lol. Anyway, let me know what the changes are tomorrow so I can plan my week. Hope your show went well !!

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on stair-stepper

Abs

decline crunches - BW x 25, BW x 20, BW x 16
leg raises - BW x 14, BW x 14, BW x 14
ball crunches (legs up on wall) - BW x 10, BW x 10, BW x 10
cable crunches - 180 x 8, 160 x 12, 120 x failure

I foam rolled after...damn...did it hurt. Calves and hams didnt hurt much but my quads, abductors and hips killed!

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Diet

Calories: 2,110, Protein: 225.5g, Carbs: 149.6g, Fats: 60.3g

Here's a question for you. Why is it that every week i never get below last week's weigh in until the actual Saturday. The way it seems to work is

Sat - refeed - lowest weight
Sun - come in maybe 1 lbs heavier
Mon - come in 1 pound heavier than Saturday
Tues - come in about the same as Saturday's weigh in
Wed - Thurs - Fri - come in 1-2 pounds heavier then Saturday's weigh in and the weight might fluctuate by 0.2 pounds daily.
Sat - weigh in close to last saturday or lose a pound

It is the EXACT same thing every week.

Shoulders/Arms and Macros

Workout
only working sets

Smith Machine Military Press (to the front, high incline) - 175 x 8, 175 x 8, 155 x 10, 135 x failure
Leaning Lateral Raises - 40 x 9, 40 x 8, 40 x 8
Machine Laterals - 85 x 12, 85 x 12, 85 x 12
Rear Delt Cable Flyes - 30 x failure, 30 x failure, 30 x failure, 30 x failure
DB Curls - 40 x 11, 40 x 11, 40 x 11, 30 x failure
Machine Preacher Curls - 70 x 8, 70 x 8, 55 x 10, 55 x 10, 35 x failure
Pressdowns - 140 x 6, 140 x 6, 140 x 6
Overhead Rope Extensions - 100 x 12, 100 x 12, 100 x 12

Not as strong as usual. Probably because of my chest workout yesterday and my tris taking a beating as well. Usually behind the neck presses in the smith machine feel so good for me while to the front feels awkward but not this time. I really felt it in my front delts. Couldn't use as much weight though...not sure if it's because of the angle of because of yesterday's workout. I had to lower my weights for db curls since my left forearm has been aching for over a week. Probably tendonitis. I've been icing it. Pretty much hurts on pulling movements when flexing the bicep.

So i'll be coming up with a new split but keeping your exercises, reps, sets, routines, muscles worked intact.

Diet

Calories: 2,345, Protein: 224.4g, Carbs: 224.7g, Fats: 56.7g

Chest/Calves/Cardio and Macros

Workout
only working sets

BB Press - 185 x 8, 195 x 6, 185 x 7, 145 x failure
Converging Incline Press *Palms facing in - 180 x 10, 180 x 8, 90 x failure, 90 x failure
Weighted Dips - 90 x 8, 90 x 7, 45 x 10, BW x failure
Pec Dec - 110 x 10, 110 x 10, 85 x 12, 60 x failure
Hack Squat Calf Raises - 180 x 12, 180 x 12, 180 x 10 drop 90 x 10 drop BW x failure
Leg Press Calf Raises - 270 x 12, 270 x 12, 270 x 10 drop 180 x 10 drop 90 x failure

Cardio - 30 minutes LISS

Moving my triceps to tomorrow and will do both biceps and triceps tomorrow with shoulders. I didn't want to do triceps today with my shoulder workout tomorrow plus i have more time tomorrow since I dont do any cardio. Starting next week I will move triceps to shoulder day and biceps to chest day if that is OK.

Diet

Calories: 2,310, Protein: 224.3g, Carbs: 224.8g, Fats: 59.6g

Back/Hammies and Macros

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 12, BW x 10
Wide Grip Pulldowns - 120 x 10, 100 x failure
Db Rows - 100 x 9, 100 x 8, 100 x 8, 105 x 6
Incline T-bar Rows - 90 x 12, 90 x 12, 100 x 12 (hold/squeeze at the top of movement for 2 seconds)
Deadlifts - 275 x 12, 295 x 9, 315 x 6, 225 x failure
Db Shrugs - 120 x 12, 120 x 12. 100 x 15, 80 x failure
Seated Single Leg Curls - 40 x 12, 40 x 12, 45 x 11
Lying Leg Curls - 80 x 10, 80 x 10, 80 x 10

Next week, no more lying leg curls. I can't isolate both hams properly when doing them so i'll be doing some standing single leg curls. I used a little more volume for my back since it's been 7 days since my last back workout and i wanted to try hitting it from different angles and with different grips. I focused more on contraction and form instead of just moving the weight which is why i didn't go as heavy.

Diet

Calories: 2,329, Protein: 224.7g, Carbs: 225.1g, Fats: 59.9g

Cardio and Macros

Cardio

30 minute steady state outdoor run after work! Nice and sunny but cool up here.

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Diet

Calories: 2,060, Protein: 224.6g, Carbs: 149.2g, Fats: 60.6g

Shoulders/Biceps and Macros

Workout
only working sets

Smith Machine Military Press - 175 x 12, 190 x 8, 200 x 6, 200 x 6, 175 x 10, 135 x failure
Leaning Lateral Raises - 45 x 9, 45 x 8, 45 x 8
Machine Laterals - 85 x 12, 85 x 12, 85 x 12
Pec Dec Rear Delts - 60 x failure, 60 x failure, 60 x failure, 60 x failure
DB Curls - 55 x 6, 55 x 6, 60 x 5
Machine Preacher Curls - 70 x 8, 70 x 8, 55 x 10, 55 x 10, 35 x failure

Felt so strong after yesterday's refeed. Had to do shoulders instead of my scheduled back/hammy day because my leg day yesterday absolutely destroyed me. Lower back was really tight, legs are still completely rendered useless lol...so i wanted to stay strong for my deads so just moved the workout to Tuesday to give me some time to rest.

Diet

Calories: 2,317, Protein: 224.4g, Carbs: 223.8g, Fats: 59.8g

Quads/Calves/Macros and Weekly Report

Workout
only working sets

Squats - 275 x 8, 285 x 5, 295 x 5, 310 x 4, 235 x failure
Leg Press - 540 x 15, 630 x 12, 720 x 9, 540 x 12, 360 x failure **close stance, 360 x failure **close stance
One Leg Hack Squats - BW x 12 each leg, 20 lbs x 10 each leg, 20 lbs x 10 each leg
Platform Lunges - 45 x 12 lunges per leg, 45 x 14 lunges per leg
Leg Extensions - 105 x 10, 105 x 10, 75 x failure, 75 x failure
Calf Raises in Leg Press - 220 x 18, 220 x 17, 220 x 15
Seated Calf Raises - 95 x failure, 95 x failure, 95 x failure

Added some more volume since im only hitting them every Saturday but those single leg hacks were killer even with just my bodyweight. Went really deep and kept my opposite leg out in front of me.

Diet
**Refeed

Calories: 2,675, Protein: 225.2g, Carbs: 300.5g, Fats: 59.6g

Weekly Stats 12 Weeks Out

Last Week: 160.6 lbs
Weekly weigh in: 159.4 lbs
Weight: - 1.2 lbs loss

Broke the 160 mark! Strength is alright, some lifts going up while others staying the same. No real decrease though. Feeling great, not tired, good energy even in my early AM workouts. I'll send some updated pictures over tomorrow.

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - BW x 30, BW x 30, BW x 25
leg raises - BW x 14, BW x 14, BW x 14
weighted decline crunches - 45 x 10, 45 x 10
cable crunches - 180 x 8, 160 x 12, 120 x failure

Going to try refeeding tomorrow on just white/sweet potatoes and rice cakes. Going to cut out oatmeal and oat bran and see how i fill out for picture day Sunday. Don't know why i am trying this lol but i like potatoes so it can't hurt.

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Diet

Calories: 2,111, Protein: 224.2g, Carbs: 150.7g, Fats: 59.9g

Chest/Triceps and Macros

Workout
only working sets

BB Press - 185 x 8, 190 x 6, 190 x 6, 135 x failure
Converging Incline Press *Palms facing in - 180 x 8, 180 x 8, 140 x 10, 140 x 10, 90 x failure
Weighted Dips - 90 x 7, 90 x 7, 45 x 10, 45 x 10, BW x failure
Pec Dec - 110 x 10, 110 x 10, 85 x 12, 60 x failure
Overhead Ezbar Extensions - 75 x 12, 95 x 8, 95 x 8, 95 x 8
One Arm Pressdown - 30 x 12, 30 x 12, 20 x failure


Diet

Calories: 2,302, Protein: 223.1g, Carbs: 215.9g, Fats: 60.0g

Shoulders/Biceps/Cardio and Macros

Workout
only working sets

Smith Machine Military Press - 175 x 8, 180 x 7, 180 x 7, 135 x failure
Leaning Lateral Raises - 45 x 6, 45 x 6, 40 x 8
Machine Laterals - 75 x 12, 75 x 12, 75 x 12
Cable Crossover Rear Delt Flyes - 20 x failure, 20 x failure, 20 x failure, 20 x failure
DB Curls - 55 x 6, 55 x 6, 55 x 6
Machine Preacher Curls - 60 x 8, 60 x 8, 45 x 10, 45 x 10, 35 x failure

Cardio - 30 minutes Liss

Diet

Calories: 2,352, Protein: 224.9g, Carbs: 225.7g, Fats: 59.5g

Back/Hammies and Macros

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 12, BW x 10
Db Rows - 80 x 12, 90 x 10, 90 x 10, 60 x failure
Smith Machine BB Rows *underhand grip, body more upright - 135 x 10, 155 x 8, 155 x 10, 135 x failure
Deadlifts - 275 x 11, 315 x 5, 315 x 5, 235 x failure, 235 x failure
Seated Leg Curls - 100 x 10, 110 x 8, 120 x 7, 70 x failure
Lying Single Leg Curls - 20 x 12, 20 x 12 *No rest between sets

I was watching a Charles Glass hamstring training video and he was advocating light weight while really trying to curl the weight (not sure how to explain this but the video showed what he meant) and for higher reps. Holy ! My hams were fried. He was giving little tips like when doing lying leg curls to tighten the lower abs which takes alot of stress off the lower back and puts it all on the hams. He was even saying to have the quads come off the bench at the top of the movement and that really killed the hams. Anyway, real good muscle/mind.

I also had another question....can i do my leg/refeed every Saturday? I just love having the freedom to eat higher carbs and more cals on Saturday + being able to work out later gives me more energy for my leg workout. This means i will be hitting one other bodypart 2x a week but i believe that it will be a different bodypart every week.

Also my 4 day split is coming to an end. What did you have in mind next?

Diet

Calories: 2,384, Protein: 224.5g, Carbs: 224.4g, Fats: 59.9g

I am really leaning out. Had my refeed Saturday and yesterday came in around 162.4 lbs. This AM i'm already at last week's weigh in. Big week this week! I feel it.

Cardio and Macros

Cardio

Going to take a 30 minute run outside after work. So this will be 1 LISS session.

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Diet

Calories: 2,076, Protein: 224.6g, Carbs: 149.8g, Fats: 59.9g

Chest/Triceps and Macros

Workout
only working sets

BB Press - 185 x 8, 190 x 6, 190 x 6, 135 x failure
Incline Db Press - 75 x 10, 75 x 10
Converging Incline Press *Palms facing in - 90 x 12, 90 x 12, 90 x 12
Weighted Dips - 90 x 8, 90 x 7, 55 x 10, BW x failure
Pec Dec - 100 x 10, 100 x 10, 80 x 12, 60 x failure
Overhead Ezbar Extensions - 75 x 12, 95 x 8, 95 x 8, 95 x 8
One Arm Pressdown - 30 x 12, 30 x 12, 20 x failure

Started strong but wasn't feeling really good on my incline pressing movements. Finished strong though.

Diet

Calories: 2,388, Protein: 224.7g, Carbs: 224.2g, Fats: 60.0g

Quads/Calves/Macros and Weekly Report

Workout
only working sets

Squats - 275 x 6, 285 x 5, 295 x 6, 305 x 4, 230 x failure, 230 x failure
Leg Press - 720 x 10, 720 x 9, 720 x 9, 540 x 12, 360 x failure, 200 x failure
Platform Lunges - 45 x 12 lunges per leg, 45 x 14 lunges per leg
Leg Extensions - 105 x 10, 105 x 10, 75 x failure, 75 x failure
Calf Raises in Leg Press - 200 x 20, 200 x 20, 200 x 20
Seated Calf Raises - 95 x failure, 95 x failure, 95 x failure

For the first time in a while i decided to have two meals before working out. Holy crap what a difference. I don't squat big numbers but i really try to focus on form and depth. I also don't do any forced reps because of my back. That 305 was so smooth and deep. By the time i got to the lunges i was fried lol...had to drop weight to 45lbs dumbbells. All in all, awesome workout.

Diet
**Refeed

Calories: 2,675, Protein: 225.2g, Carbs: 300.5g, Fats: 59.6g

Weekly Stats 13 Weeks Out

Last Week: 161.6 lbs
Weekly weigh in: 160.6 lbs
Weight: - 1 lbs loss

LOL, started Monday at 165.4. I know most was water weight but i was nervous.

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - BW x 30, BW x 30, BW x 25
leg raises - BW x 14, BW x 14, BW x 14
decline crunches - 45 x 10, 45 x 10
seated cable crunches - 80 x 15, 100 x 12, 80 x 15

Hey Joe, have you ever used a stairmaster for HIIT? Thinking of trying it next week. Another question i had was for outdoor jogging. With the weather getting nicer i love running outdoors but my heartrate gets up there no matter how slowly i jog outdoors. I would say it is steady but more low/medium intensity. Running on pavement is just so much more taxing then a treadmill i find but i LOVE doing it. Let me know if this is OK for the steady state.

Also what are you planning if my weight comes in slightly under last weeks? That freaking cheat screwed me big time. Monday i was up to 165.4 !!!! I am right around last week's weigh in now though and this is my low carb/cardio day so getting down even more shouldnt be a problem. I am confident i can easily lose 1 lbs next week on what you have me doing now but i feel this week was all about catching up. Damnit!

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Diet

Calories: 2,100, Protein: 225.1g, Carbs: 149.6g, Fats: 59.9g

Shoulders/Biceps/Cardio and Macros

Workout
only working sets

Smith Machine Military Press - 175 x 8, 180 x 7, 180 x 7, 135 x failure
Lateral Raises - 45 x 6, 45 x 6, 40 x 8
Machine Laterals - 70 x 12, 70 x 12, 70 x 12
Cable Crossover Rear Delt Flyes - 20 x failure, 20 x failure, 20 x failure, 20 x failure
DB Curls - 50 x 7, 55 x 6, 55 x 6
Machine Preacher Curls - 60 x 8, 60 x 8, 45 x 10, 45 x 10, 35 x failure

Cardio - 30 minutes Liss

Diet

Calories: 2,392, Protein: 224.0g, Carbs: 224.5g, Fats: 60.7g

Back/Hammies and Macros

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Db Rows - 100 x 8, 100 x 8, 100 x 8
Smith Machine BB Rows - 135 x 10, 155 x 8, 155 x 10, 135 x failure
Deadlifts - 315 x 7 **PR Reps, 335 x 4 **PR Weight, 315 x 7, 225 x failure
Seated Leg Curls - 100 x 10, 110 x 8, 120 x 7, 70 x failure
Lying Single Leg Curls - 20 x 12, 20 x 12 *No rest between sets

The only lift that is going up in weight is my deadlift. Really had it going today. I actually didn't tire myself out in my warmup and cut my warmup reps from 5 to doing singles and doubles instead. Kept me nice and fresh. I also found that since the smith machine limited my range of motion it targeted more of my rhomboids while when i do pendlay bb rows they target more my lower lats. I guess it's more of how the bar is travelling. With the smith machine the bar was travelling just below my lower pecs. Anyway, i really felt them.

Diet

Calories: 2,355, Protein: 224.9g, Carbs: 224.5g, Fats: 60.0g

Chest/Triceps/Cardio and Macros

Workout
only working sets

BB Press - 175 x 6, 175 x 5, 175 x 6, 135 failure
Converging Incline Press *Palms facing in - 180 x 10, 180 x 10, 180 x 9, 90 x failure
Weighted Dips - 90 x 8, 90 x 7, 45 x 10, BW x failure
Cable Crossovers - 60 x 10, 50 x 12, 50 x 12, 40 x failure
Overhead Ezbar Extensions - 75 x 12, 95 x 8, 95 x 8, 95 x 8
One Arm Pressdown - 30 x 12, 30 x 12, 20 x failure

Cardio - 30 minutes steady state

Good workout but my bench is really suffering. I haven't done it in a while and man was i weak today. Everything else went great.

Diet

Calories: 2,365, Protein: 223.6g, Carbs: 225.7g, Fats: 60.1g

** New Routine ** Quads/Calves and Macros

Workout
only working sets

Squats - 275 x 8, 285 x 8, 295 x 6, 225 x failure
Leg Press Wide - 540 x 14, 630 x 12, 720 x 10, **Narrow 450 x failure, 450 x failure
Platform Lunges - 55 x 12 lunges, 55 x 12 lunges
Leg Extensions - 75 x failure, 75 x failure, 75 x failure
Calf Raises in Leg Press - 180 x 20, 180 x 20, 180 x 20
Seated Calf Raises - 90 x failure, 90 x failure, 90 x failure

Love those lunges. So much more range of motion on the bottom of the movement. A real ass builder. Workout felt great. Serious pumps.

Diet
**Refeed

Calories: ----, Protein: ----g, Carbs: ----g, Fats: ----g

Not sure yet as i'm going to be at the in-laws for lunch but ill hit the macros. Last night i finally did "my thing" and this AM i woke up at 161 even. I knew that was the reason i was holding weight. Sorry if it sounds disgusting. I am just so regular usually so i know this type of stuff never usually interferes with weigh ins.

So Happy Easter to you and your family Joe. Have a great day!

Shoulders/Biceps/Macros and Weekly Report

Workout
only working sets

Military Press - 135 x 10, 155 x 8, 160 x 7, 160 x 7
Front Raises - 40 x 10, 45 x 8
Leaning One Arm Lateral Raises - 35 x 10, 40 x 8, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 50 x 7, 50 x 6, 50 x 6
Cable Curls - 57.5 x failure, 57.5 x failure, 57.5 x failure

Diet

Calories: 2,369, Protein: 224.7g, Carbs: 224.8g, Fats: 60.2g

Weekly Stats 14 Weeks Out

Last Week: 162.2 lbs
Weekly weigh in: 161.6 lbs
Weight: - 0.6 lbs loss

Back/Hammies/Cardio and Macros

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Pendlay BB Rows - 135 x 10, 155 x 8, 160 x 8, 160 x 8
Seated V-bar Rows - 150 x 10, 150 x 10, 135 x 12, 100 x failure
Deadlifts - 225 x 10, 275 x 10, 315 x 5 (fail), 320 x 7, 225 x failure
Good Mornings - 140 x 8, 140 x 8
Lying Leg Curls - 85 x 8, 85 x 8, 70 x 10, 45 x failure
Db Shrugs - 120 x 14, 120 x 12, 100 x failure

Cardio - 30 minutes steady state

First time doing regular deads in a while. So smooth. My grip failed on my 315 attempt so i strapped up for my 320. It was a PR for reps at that weight. To finish I did 225 x 18 reps.

Diet

Calories: 2,407, Protein: 225.4g, Carbs: 224.7g, Fats: 60.0g

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - BW x 30, BW x 30, BW x 25
weighted decline crunches - 45 x 10, 45 x 10
seated cable crunches - 80 x 15, 100 x 10, 80 x 15
leg raises - BW x 14, BW x 14, BW x 14

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Diet

Calories: 2,108, Protein: 224.7g, Carbs: 150.4g, Fats: 60.6g