Another amazing Prince log to follow! Love how you laid out all the dates in your initial post.
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@PrinceDaddy big big leg day wowSaturday : Heavy Legs
Wake Up @ 198
Post Workout @ 193
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs
I must admit my joints and muscles feel good. Nothing has changed supplement/ped wise. I have begun eating clean since Jan 1. Only 4 days, I would not expect an impact. Maybe more psychological? Weight is trending down. Hunger is normal.
Todays work out
The warm up / core stretch
4x20 Reverse hyperextension
Adductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Abductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Seated Calf machine - singles each side from top spot to weight of 110, both legs from 110 to 300 (10 reps each)
Standing Calf machine - drop 1 spot from the top each set till about 240 (10 reps)
Ab crunches / vacuums / twists / single leg Bulgarian warm up
Squat Rack Time ( about 10 reps each)
Bar Squat in rack
Bar Squat on wedge
135 on wedge
135 banded high box squat
225 banded high box squat
315 banded high box squat
315 banded high box squat ( Add belt)
405 banded high box squat ( 7 sets of 10)
315 banded high box squat (1 set wide stance / 1 set narrow stance)
315 conventional banded squat ( 1 facing rack / 1 facing away from rack)
225 banded high box squat (1 set wide stance / 1 set narrow stance)
225 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 banded high box squat (1 set wide stance / 1 set narrow stance)
135 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 sit on the wedge for 30 seconds or so ( 1 wide stance / 1 narrow stance)
Trap bar
* Change from last year is to go lighter on the deads. Try to get more range of motion slo mo using smaller lighter plates with more control, burn and focus.
RDL Trap bar (2 sets of 10)
RDL Trap bar with 25 each side (2 sets of 10)
RDL Trap bar with 2 25s each side (2 sets of 20)
Trap deadlift 2 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 2 25s
Trap deadlift 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 25s
Empty Trap bar dead lift (2 sets of 20)
Smith machine with wedge
Back Squat
Empty bar (2 sets of 10)
1 plate (2 sets of 10)
2 plate (2 sets of 10)
Front Squat 2 plates (3 reps)
Front Squat 1 plate (10 reps)
Zercher Squat 1 plate (10 reps)
Bar Sissy Squat (10 reps)
Leg Press ( about 10 reps each set)
2 plates each side
4 plates each side
6 plates each side
8 plates each side
10 plates each side
more leg placement
10 plates each side
9 plates each side calves
8 plates each side
7 plates each side calves
6 plates each side
5 plates each side calves
4 plates each side
3 plates each side calves
2 plates single leg press / front 10 / side 10
1 plate single leg press / front 10 / side 10
Finish with leg extension and leg curl machines with similar one pin drop at a time from the top.
35 min stair mill
Steam/Sauna
Shower/shave and go home.
And there you have it. I'm there for quite a bit. Seems to be ok for me.
Ready to construct my clean bulk cycle for Feb-April. Likely very similar to last year.
Thanks peeps!
My legs hurt reading that!! My leg day is tomorrow and I can guaranty it’s it gonna look like that!!!@PrinceDaddy big big leg day wow
how much pump did you have after this? lol amazing
I am waiting for the clean bulk talk, i think macros this year will be a big play.
@Pigsy @AE1079 @RoidRage69 @s.gentz check out this hardcore volume
That's a crazy level of volume. Esp on squatsSaturday : Heavy Legs
Wake Up @ 198
Post Workout @ 193
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs
I must admit my joints and muscles feel good. Nothing has changed supplement/ped wise. I have begun eating clean since Jan 1. Only 4 days, I would not expect an impact. Maybe more psychological? Weight is trending down. Hunger is normal.
Todays work out
The warm up / core stretch
4x20 Reverse hyperextension
Adductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Abductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Seated Calf machine - singles each side from top spot to weight of 110, both legs from 110 to 300 (10 reps each)
Standing Calf machine - drop 1 spot from the top each set till about 240 (10 reps)
Ab crunches / vacuums / twists / single leg Bulgarian warm up
Squat Rack Time ( about 10 reps each)
Bar Squat in rack
Bar Squat on wedge
135 on wedge
135 banded high box squat
225 banded high box squat
315 banded high box squat
315 banded high box squat ( Add belt)
405 banded high box squat ( 7 sets of 10)
315 banded high box squat (1 set wide stance / 1 set narrow stance)
315 conventional banded squat ( 1 facing rack / 1 facing away from rack)
225 banded high box squat (1 set wide stance / 1 set narrow stance)
225 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 banded high box squat (1 set wide stance / 1 set narrow stance)
135 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 sit on the wedge for 30 seconds or so ( 1 wide stance / 1 narrow stance)
Trap bar
* Change from last year is to go lighter on the deads. Try to get more range of motion slo mo using smaller lighter plates with more control, burn and focus.
RDL Trap bar (2 sets of 10)
RDL Trap bar with 25 each side (2 sets of 10)
RDL Trap bar with 2 25s each side (2 sets of 20)
Trap deadlift 2 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 2 25s
Trap deadlift 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 25s
Empty Trap bar dead lift (2 sets of 20)
Smith machine with wedge
Back Squat
Empty bar (2 sets of 10)
1 plate (2 sets of 10)
2 plate (2 sets of 10)
Front Squat 2 plates (3 reps)
Front Squat 1 plate (10 reps)
Zercher Squat 1 plate (10 reps)
Bar Sissy Squat (10 reps)
Leg Press ( about 10 reps each set)
2 plates each side
4 plates each side
6 plates each side
8 plates each side
10 plates each side
more leg placement
10 plates each side
9 plates each side calves
8 plates each side
7 plates each side calves
6 plates each side
5 plates each side calves
4 plates each side
3 plates each side calves
2 plates single leg press / front 10 / side 10
1 plate single leg press / front 10 / side 10
Finish with leg extension and leg curl machines with similar one pin drop at a time from the top.
35 min stair mill
Steam/Sauna
Shower/shave and go home.
And there you have it. I'm there for quite a bit. Seems to be ok for me.
Ready to construct my clean bulk cycle for Feb-April. Likely very similar to last year.
Thanks peeps!
@PrinceDaddy for sure lets go bro damn you put in the volume again big timeSunday : Chest/Shoulders/Delts
Wake Up @ 198
Post Workout @ 192
Step Count: 10K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs
My workouts have a lot of volume. I also do quite a bit of what is called junk volume. My belief is at 56, I can't get to the heaviest weight without work in the glide path or range of motion. I need the stretch and repetition so I tend to build up to my top sets then do pyramid back down focusing on more control. I notice my sets get better later in the movement. I could go much heavier on my movements but it gets sloppy and it is under 5 reps. I also become more injury prone. I am looking to get 8-12 on my top sets. I take fixed breaks between sets to time the intervals. I have the time and it seems to work for me. I don't feel like I am overtrained as I do sleep, I do get a little sore, but nothing excessive. I'm ready to rip the next day. At the end of the day, my goal is to feel the intended muscle group. Feel the contraction. Pray for growth.
My joints are most definitely feeling much better. Maybe new year/ new me feels.
Ab/Core warm up
Seated Shoulder Barbell press/Incline Barbell Press/ Decline Barbell Press in that order
4 top sets of 225
2 banded sets of 135
Smith Machine
2 plates each side adjusting bench thru 7 pin positions from decline to shoulder press one set at time with 8- 10 reps for the set
1 Back 2 plates each side
1 Back 1 plate each side
Plate loaded front press/Plate incline front press
1 plate each side 10 reps
2 plates each side 10 reps
Singles each side 10 reps with 2 plates each side
Singels each side 10 reps with 1 plate each side
Plate loaded shoulder press
1 plate each side 10 reps
2 plates each side 10 reps
Facing bench 2 plates each side then 1 plate each side
10 reps both hands
10 reps single hand
10 reps standing
Reverse Pec Dec / Front Pec Dec
5 pin drops starting from top , 2 spots at a time.
Dip Pin Machine
Every other pin drop from top to about 200lbs, 10 reps each
Fly Pin machine (about 10 reps)
4 pin drops from top with every other weight break
Reverse delt
Single Side Delt
Single Reverse delt
Fly
Dumbell press
Incline then flat
10x20
10x40
10x60
10x80
Dumbell flys (only 20s)
Adjust bench from decline to shoulder press about 7 bench positions
35 min stairmill
Sauna first today then steam
Shower
Tomorrow is back day @ 4AM
Let's go!