RTM W1D1
SQUAT
45 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 6 RPE9
300 x 6 RPE9
BENCHPRESS
45 x 5
135 x 5
155 x 3
185 x 2
205 x 2
225 x 6 RPE8
235 x 5 RPE9
215 x 5 RPE7.5
215×5 RPE8
215×5 RPE9
SUMO DEADLIFT
135 x 5
225 x 4
275 x 3
315 x 6 RPE9
300 x 6 RPE7
300 x 6 RPE8
Left early due to time constraint (I also miscalculated my load drop š )
– DJ
DAY 22: DEADLIFT – HEAVY
4″ BLOCK PULLS
135 x 5
225 x 4
315 x 3
390 x 2,2,2,2,2
4″ BLOCK SNATCH GRIP DEADLIFT
315 x 8,8
DB ROWS
90s x 10,10,10
DB SHRUGS
70s x 20,20
DAY 15: DEADLIFT – SPEED
DEADLIFT
135×5 (warmup)
225×4 (warmup)
275×3 (warmup)
315×1,1,1,1,1,1,1,1,1,1 (Dead stop reps, release of bar, reset)
4″ SNATCH GRIP BLOCK PULLS
225×20
OLYMPIC STANCE DEEP SQUAT
185×8,8,8
DB SHRUGS
80s x 12
90s x 12
100s x 12
BACK RAISES
BW x 50
LAT PULLDOWNS
115×15,15,15,15
DEADLIFT
135×5 (sumo)
225×4 (sumo)
315×3 (sumo, knees started to hurt, switched to conventional)
340×3,3,3
4″ BLOCK PULLS
375×3,3
OLYMPIC STANCE SQUATS
185×8,8,8,8 (all deep/ATG)
GLUTE-HAM RAISES
BWx10,10,10,10 (hands behind head – I can’t add any weight to this because the GHR bench barely supports my height lol and adding weight puts too much pressure on the back of my knees)
STATIONARY BIKE HIIT CARDIO
15 minutes (5 sprint cycles) for about ~ 120 calories
2 caps of Test Factor and in the background are 4 caps of X-Factor Advanced
BODYWEIGHT: 244.3lbs
So far so good! I’ve been continuing the dosing at 2 pills twice a day, once with breakfast and again with dinner (so usually 6AM and 6-8PM). Taking these pills with food hasn’t caused any stomach irritation or other GI discomfort problems. The sleeping issues I had described earlier were not related to TF at all and instead I chalk them up to 1) the new job and 2) my wife being pregnant who wakes up 3 times in the middle of the night to pee and 3) a little rat dog Yorkie that seems to enjoy jumping off the bed and returning five minutes later to scratch at the side of the bed so we can let him back up… only for him to jump off again half an hour later and repeat the process. Each time I have woken up in the past this week my mouth has been extremely dry so I’m trying to remedy that by drinking more water throughout the day but sometimes the offset of that is waking up to pee in the middle of the night. BW is staying relatively the same which was expected because I haven’t really tweaked my calories much. Strength is so-so at the moment. I felt GREAT during squats, but bench and deadlift had me scratching my head. I was disappointed earlier in the week with not being able to lock out a 290lbs floor press and I tweaked my back slightly doing deadlifts last night but it was tolerable and now I feel OK today with just the usual post-workout soreness. I have noticed some slight increase in vascularity which I can’t attribute to anything else besides TF which was kind of a surprise!
DAY 20: BACK (and a bit of everything)
5/3/1
CYCLE: 8
DAY: DEADLIFT
3×5
PRE: OBVIOUS
Did my AB CIRCUIT before even leaving the house
DEADLIFT
165×5 (warmup)
205×5 (warmup)
250×3 (warmup)
270×5
315×5
350×12
FRONT SQUAT
120×10
145×10
165×10
BENT OVER ROW
195×12
215×10
235×8
225×6
135×15
KROC ROW
65×10
95×8
50×30
LAT PULLDOWN
150×10,10,10
180×8
120×10
CLOSE GRIP PULLDOWN
140×10,10
160×10
180×8
120×5
SEATED UNDERHAND WIDE ROW
120×10
140×10,10
HAMSTRING CURLS
175×10,10 head down
90×10 chest off bench
110×10 chest off bench (really isolates the hamstrings)
LEG EXTENSIONS
175×10
190×10
205×10
BARBELL CURL
100×10,10,8
BARBELLĀ REVERSEĀ CURL
70×10,10,10
PREACHER CURL – BFRT
25×30,15,15,15
STATIONARY BIKE HIIT – 15 minutes
DAY 8 – BACK/BICEPS
5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE:Ā CondenseĀ 2x 10 min. prior
DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x???Ā watch the vidĀ 
FRONT SQUAT
150×5
170×5
195×5
KROC ROW
60×10
90×8
50×30
LAT PULLDOWN
140×10,10,10,10
SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10
SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10
STANDING DB CURLS
40s x 10
45s x 10
50s x 8
SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10
STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)
AB CIRCUIT
Ā
5/3/1
CYCLE: 7
DAY: DEADLIFT
3×3
PRE: 2x Condense 10 min. prior
DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
300×3
340×3
385×8
FRONT SQUAT
135×8
160×8
185×6
BENT OVER ROW
185×10
205×10
225×10
KROC ROW
90×10
95×8
100×6
SEATED WIDE UNDERHAND ROW
125×10
140×10
160×10
SEATED CLOSE GRIP ROW
160×10,10,10
LAT PULLDOWN
160×10,10,10
STANDING LAT PRESSDOWN
40×10,10 – These are a great finisher and absolutely brutal!
Ran out of time because my gym partner had to go and pick up his son. As you guys can see Condense/DPOL are treating me right. That deadlift is a PR for weight/reps and its only going to get better from here. Please give me your feedback on the vlogs… if there is anything you guys want to see filmed or have me go into detail about please let me know! Today is Saturday and unfortunately I have work this weekend and by the time I get out of work the gym is already closed so its a mandatory off-weekend 
!
5/3/1
CYCLE: 6
DAY: DEADLIFT
5/3/1
DEADLIFT
160×5 (warmup)
195×5 (warmup)
235×3 (warmup)
295×5
335×3
375×8
FRONT SQUAT
140×5
165×5
185×5
LYING LEG CURLS
180×10,10,10
BACK RAISE
80×10,10
45×10
5/3/1
CYCLE: 6
DAY: BACK, 3×3
PREWORKOUT: 4x Acute FX, 2 scoops High Volume
DEADLIFT
160×5 (warmup)
195×5 (warmup)
255×3 (warmup)
275×3
315×3
355×10
FRONT SQUAT
130×8
155×8
175×6
LYING LEG CURL
175×10,10,10
BACK RAISE
BW+70×10,10,10