GST SIZE - 25 Weeks of Growth

wake up hungover
piss
turn on computer
fap time
clean myself up then hit the bong
make breakfast (usually eggs and cheese)
internet/sober up for the next 4-5 hours until the vendor opens
go get beer and groceries from the store
get home and start drinking and smoking for the next 10 hours internetting and xbox, relaxmaxxing
bedtime

repeat

531 + Armstrong Pull-up program since about November. Slow and steady, but have been increasing all around. A little more than doubled the number of pull-ups I can do, from 5 to 12.

typically an hour

arms
i always start with tris 15 sets 15 - 20 reps per set. short rests. last set is always a drop set
rope pushdowns x 3
cgpb x 3
some kind of behind the head extension with a db or easy grip bar x 3
a machine movement x 3
cable pushdown with a straight handle x 3

bis same deal but 12 sets
always start with machine preacher curl
a cable movement
a dumbell movement
a bar curling movement



quads i do
4 sets of extensions 15 - 20 reps with last being a drop set
6 sets of hacks. 2 sets narrow stance, 2 sets neutral, 2 sets wide
6 sets of leg press same stances as above
4 sets of extensions to finish off or smith machine lunges

Full body 5x a week. Trying to get 3x8 as hard as i can for each body group each day, varying between DBs/Barbells and different exercises.

Was slumping quite a bit last couple years and took the last 6 months off lifting, only doing cardio (up to 16hrs a week for an Ironman).

Hope this gets me back closer to my lifts from a couple years ago. Day 3 and I'm hyped to get up every morning to get back at it.