Daily Log to 2019 Show Season

[Mac11wildcat]

Truly don't know how I'm still where I'm at visually. Only justification I can find is having done it the right way for years on end with food and training not endless amounts of gear. Either way, I'm just relieved it comes back so quickly.

Woke up around 218 today. These were in the gym yesterday.

 

[Mac11wildcat]

Hasn't been perfect but still here.

Carbs are up to ~75g per meal. 220ish but somehow a much better 220. Gives me hope 235 will be enough.

 

[BigTomJ]

Hasn't been perfect but still here.

Carbs are up to ~75g per meal. 220ish but somehow a much better 220. Gives me hope 235 will be enough.

View attachment 260504

Shoulders are nuts man

 

[Jaxino]

Possible to see your current split workout?
I enjoy reading your training logs....

 

[narta]

Going through your thread and journey what I can tell is that consistency.and work ethic are your strongest qualities and that is apparent through your physique. No matter the setbacks you hammered through them again and again.

You have my outmost respect.

Keep it going brother, you got this.

 

[Mac11wildcat]

Possible to see your current split workout?
I enjoy reading your training logs....

Sunday - Push 2

Monday - Legs

Tuesday - Pull 2

Wednesday - Off

Thursday - Push 1

Friday - Pull 1

Saturday - Off



Push 1/Calves

1. HS Incline Press - 5ppsx10/4ppsx (incline smith - 365x7/315x7) 5.5ppsx7/4.5ppsx8, 5.5ppsx8/4.5ppsx8, 6ppsx9/5ppsx9, 6ppsx7/5ppsx9
2. Seated Cable Press - 65x11/57.5x11 (bench 5 cables 11 - 14x13/12x13) 72.5x8/65x8, 72.5x9/57.5x11, 80x10/65x10, 80x10/65x
3. DB Lateral - 50x11/45x10/40x10, 50x8/45x9/40x9, 50x10/45x10/40x10, 50x12/45x11/40x10, 55x10/50x9/45x9
4. Single Cable Rear Delt Flye - 20x10/20x10 (40x10/30x10) 25x10/25x8, 25x10/25x8, 25x10/20x14
5. OTS Tri Cable Ext - 42.5x10/35x10 (70x11/60x11) 42.5x10/35x10, 42.5x12/35x12 (single cable ext - 42.5x10/35x10,
6. JM Press - 185x10/135x12, 135x10/135x, 225x7/185x8, 225x8/185x13, 225x10/185x12
7. Single OTS ext - 5x30x12

Pull 1

1. Incline Cable SALPD - 95x11/95x10, 95+25x9/95+10x8 (190x10/160x9), 95+25x10/95x10, 95+25x8/95+10x8, +45x8/95+25x8, +45x8/+25x8, +45x8/+25x8
2. Single Arm HS Upper Row - (meadows 3pl8x8/2.5pl8x10) 4ppsx11/3.5ppsx10 (2.5ppsx10/2ppsx12) - 4.5ppsx11/4ppsx 11, 5ppsx10/4ppsx10, 5ppsx12/4ppsx11, 6ppsx8/5ppsx10
3. Single Arm Cable Pullover - 50x6/35x10, 50x6/35x10 (80x9/60x10) 42.5x6/35x8, 42.5x7/35x8, 42.5x8/35x8, 42.5x8/35x10
4. Seated Curl - 170x8/140x9, 170x11/140x9 (seated - 190x7/150x8) 205x8/175x10/145x11, 205x9/175x9, 205x12/190x9 (pulldown instead), 220x10/205x10
5. Deadlift (standard or SLDL) - 495x4/405x8, 500x7/405x10, 500x5/405x8 (ankle), 500x7/405x10, 545x4/405x10 (triceps instead, pushthrough - 50x10) 500x8/405x12
6. HS Preacher - 50x8/40x8, 50x9/ (35x9/25x9) 35x10/25, (db preacher 40x10/35x10, 45x7/35x9, 50x8/35x10-
7. Alt DB Curl (5x12) -

Push 2/Calves

1. Low Incline Rev Banded (blue) Smith - 365x9/315x9 (hs flat 5ppsx10/4ppsx9), 365x9/315x10, (365x7/315x8, 365x7/315x8) 365x8/315x10, 365x8/315x9, 365x10/315x10, 365x10/315x10, 365x9+2/315x10
2. Flat HS Press - 4.5ppsx9/3.5ppsx9, (inc smith 365x8/315x) 4.5ppsx8/3.5ppsx9 (pec Dec press - 280x6/220x8, 280x7/220x8) 4.5ppsx8/4ppsx7, 4.5ppsx8/4ppsx7, 5ppsx7/4ppsx7, 5ppsx7/4ppsx8, 5ppsx8/4ppsx9
3. Double Cuff Cable Lateral - 35x12/30x11/25x12, 42.5x8/35x8/30x8 (single cuff 42.5x8/35x8/30x8) (single arm machine - 190x10/150x10/130x10, 190x12/150x12/130x12, single cable - 42.5x8/35x8/30x, 42.5x8/35x8/30x8, 42.5x8/35x8/30x8 (single - 42.5x7/35x7/30x7), 42.5x9+1/35x8/30x8
4. Dips - 2pl8x7/1pl8x, 2pl8x8/1pl8x8
5. Single Cable Tri Ext (same shoulder) - 35x12/30x12, 42.5x11+2/35x11
6. OH single tri Extension ) - 35x12/30x, 42.5x8/35x
7. V Squat Calf Ext - 3ppsx12/2.5ppsx12
8. Seated Calf - 2pl8x12/1.5pl8x12

Legs

1. Adductor - 142.5x12/120x9, 142.5x11/120x9, 142.5+25x7/142.5x10, 142.5+25x6/142.5x8, 142.5+25x8/142.5x11
2. Seated Curl - 220x10/200x9, 220x9/190x9, 235x7/205x8, 235x8/205x9
3. Hack - 4ppsx8/8/3ppsx8, 5ppsx9/4ppsx9, 6ppsx6/4ppsx10, 6ppsx6/4ppsx12, 6ppsx7/5ppsx10
4. Leg Press - 6ppsx10/10, 8ppsx10/8ppsx10, 10ppsx10/8ppsx10, 10ppsx10/8ppsx10, 12ppsx7/9ppsx10
5. Lying Leg Curl - 155x8/140x8, 155x10/125x9, 170x7/140x7, 170x8/140x, 170x8/140x9
6. Leg Ext (5x12) - 160,

Pull 2/Calves

1. Seated Single Calf - .5ppsx8/.25ppsx, .5ppsx9/.25ppsx12
2. Leg Press Calf - 6ppsx10/4ppsx (hs squat - 4ppsx10/3ppsx10
3. HS SALPD - 3.5ppsx8/3ppsx9, 3.5ppsx9/3ppsx9. 3.5ppsx7/3ppsx8, 3.5ppsx9/3ppsx9, 3.5ppsx8/3ppsx8, 3.5ppsx8/3ppsx8, 3.5ppsx9+2/3ppsx9
4. D Ring Upper Pulldown - 180x11/160x11, 180x13/160x13, 180x10/160x10, 200x10/160x10, 200x10/160x10, 200x10/160x12, 220x8+3/180x9
5. HS Lat Row - (kneeling SACR, 100x10/85x11 - 100x10/85x11, 100x6/85x7, 100x8/85x9, 100x6/85x8, 100x10/85x10, 100x10/85x9
6. HS Row - 4ppsx10/3.5ppsx10, 4ppsx12/3.5ppsx12, 3.5ppsx11/3ppsx11, 5ppsx9/4ppsx9, 5ppsx8/4ppsx10, 5ppsx9/4ppsx10, 5ppsx9/4ppsx9
7. Bayesian Curl (19)- 25x10/20x10, 25x12/20x12, 25x11/20x9, 25x10/20x, 25x12/20x, 30x9+2/25x8
8. High Curl (18) - 25x7/20x8, 25x9/20x8, 25x7/20x7, 25x8/20x, 25x8/20x10
9. Single Tricep push thru - 42.5x12, 50x10, 50x, 50x14+4
10. Strap curl SS strap OH Tricep (5x12) - 42.5/ 50

 

[onefinalrep]

Sunday - Push 2

Monday - Legs

Tuesday - Pull 2

Wednesday - Off

Thursday - Push 1

Friday - Pull 1

Saturday - Off



Push 1/Calves

1. HS Incline Press - 5ppsx10/4ppsx (incline smith - 365x7/315x7) 5.5ppsx7/4.5ppsx8, 5.5ppsx8/4.5ppsx8, 6ppsx9/5ppsx9, 6ppsx7/5ppsx9
2. Seated Cable Press - 65x11/57.5x11 (bench 5 cables 11 - 14x13/12x13) 72.5x8/65x8, 72.5x9/57.5x11, 80x10/65x10, 80x10/65x
3. DB Lateral - 50x11/45x10/40x10, 50x8/45x9/40x9, 50x10/45x10/40x10, 50x12/45x11/40x10, 55x10/50x9/45x9
4. Single Cable Rear Delt Flye - 20x10/20x10 (40x10/30x10) 25x10/25x8, 25x10/25x8, 25x10/20x14
5. OTS Tri Cable Ext - 42.5x10/35x10 (70x11/60x11) 42.5x10/35x10, 42.5x12/35x12 (single cable ext - 42.5x10/35x10,
6. JM Press - 185x10/135x12, 135x10/135x, 225x7/185x8, 225x8/185x13, 225x10/185x12
7. Single OTS ext - 5x30x12

Pull 1

1. Incline Cable SALPD - 95x11/95x10, 95+25x9/95+10x8 (190x10/160x9), 95+25x10/95x10, 95+25x8/95+10x8, +45x8/95+25x8, +45x8/+25x8, +45x8/+25x8
2. Single Arm HS Upper Row - (meadows 3pl8x8/2.5pl8x10) 4ppsx11/3.5ppsx10 (2.5ppsx10/2ppsx12) - 4.5ppsx11/4ppsx 11, 5ppsx10/4ppsx10, 5ppsx12/4ppsx11, 6ppsx8/5ppsx10
3. Single Arm Cable Pullover - 50x6/35x10, 50x6/35x10 (80x9/60x10) 42.5x6/35x8, 42.5x7/35x8, 42.5x8/35x8, 42.5x8/35x10
4. Seated Curl - 170x8/140x9, 170x11/140x9 (seated - 190x7/150x8) 205x8/175x10/145x11, 205x9/175x9, 205x12/190x9 (pulldown instead), 220x10/205x10
5. Deadlift (standard or SLDL) - 495x4/405x8, 500x7/405x10, 500x5/405x8 (ankle), 500x7/405x10, 545x4/405x10 (triceps instead, pushthrough - 50x10) 500x8/405x12
6. HS Preacher - 50x8/40x8, 50x9/ (35x9/25x9) 35x10/25, (db preacher 40x10/35x10, 45x7/35x9, 50x8/35x10-
7. Alt DB Curl (5x12) -

Push 2/Calves

1. Low Incline Rev Banded (blue) Smith - 365x9/315x9 (hs flat 5ppsx10/4ppsx9), 365x9/315x10, (365x7/315x8, 365x7/315x8) 365x8/315x10, 365x8/315x9, 365x10/315x10, 365x10/315x10, 365x9+2/315x10
2. Flat HS Press - 4.5ppsx9/3.5ppsx9, (inc smith 365x8/315x) 4.5ppsx8/3.5ppsx9 (pec Dec press - 280x6/220x8, 280x7/220x8) 4.5ppsx8/4ppsx7, 4.5ppsx8/4ppsx7, 5ppsx7/4ppsx7, 5ppsx7/4ppsx8, 5ppsx8/4ppsx9
3. Double Cuff Cable Lateral - 35x12/30x11/25x12, 42.5x8/35x8/30x8 (single cuff 42.5x8/35x8/30x8) (single arm machine - 190x10/150x10/130x10, 190x12/150x12/130x12, single cable - 42.5x8/35x8/30x, 42.5x8/35x8/30x8, 42.5x8/35x8/30x8 (single - 42.5x7/35x7/30x7), 42.5x9+1/35x8/30x8
4. Dips - 2pl8x7/1pl8x, 2pl8x8/1pl8x8
5. Single Cable Tri Ext (same shoulder) - 35x12/30x12, 42.5x11+2/35x11
6. OH single tri Extension ) - 35x12/30x, 42.5x8/35x
7. V Squat Calf Ext - 3ppsx12/2.5ppsx12
8. Seated Calf - 2pl8x12/1.5pl8x12

Legs

1. Adductor - 142.5x12/120x9, 142.5x11/120x9, 142.5+25x7/142.5x10, 142.5+25x6/142.5x8, 142.5+25x8/142.5x11
2. Seated Curl - 220x10/200x9, 220x9/190x9, 235x7/205x8, 235x8/205x9
3. Hack - 4ppsx8/8/3ppsx8, 5ppsx9/4ppsx9, 6ppsx6/4ppsx10, 6ppsx6/4ppsx12, 6ppsx7/5ppsx10
4. Leg Press - 6ppsx10/10, 8ppsx10/8ppsx10, 10ppsx10/8ppsx10, 10ppsx10/8ppsx10, 12ppsx7/9ppsx10
5. Lying Leg Curl - 155x8/140x8, 155x10/125x9, 170x7/140x7, 170x8/140x, 170x8/140x9
6. Leg Ext (5x12) - 160,

Pull 2/Calves

1. Seated Single Calf - .5ppsx8/.25ppsx, .5ppsx9/.25ppsx12
2. Leg Press Calf - 6ppsx10/4ppsx (hs squat - 4ppsx10/3ppsx10
3. HS SALPD - 3.5ppsx8/3ppsx9, 3.5ppsx9/3ppsx9. 3.5ppsx7/3ppsx8, 3.5ppsx9/3ppsx9, 3.5ppsx8/3ppsx8, 3.5ppsx8/3ppsx8, 3.5ppsx9+2/3ppsx9
4. D Ring Upper Pulldown - 180x11/160x11, 180x13/160x13, 180x10/160x10, 200x10/160x10, 200x10/160x10, 200x10/160x12, 220x8+3/180x9
5. HS Lat Row - (kneeling SACR, 100x10/85x11 - 100x10/85x11, 100x6/85x7, 100x8/85x9, 100x6/85x8, 100x10/85x10, 100x10/85x9
6. HS Row - 4ppsx10/3.5ppsx10, 4ppsx12/3.5ppsx12, 3.5ppsx11/3ppsx11, 5ppsx9/4ppsx9, 5ppsx8/4ppsx10, 5ppsx9/4ppsx10, 5ppsx9/4ppsx9
7. Bayesian Curl (19)- 25x10/20x10, 25x12/20x12, 25x11/20x9, 25x10/20x, 25x12/20x, 30x9+2/25x8
8. High Curl (18) - 25x7/20x8, 25x9/20x8, 25x7/20x7, 25x8/20x, 25x8/20x10
9. Single Tricep push thru - 42.5x12, 50x10, 50x, 50x14+4
10. Strap curl SS strap OH Tricep (5x12) - 42.5/ 50

How did I miss this. Following. Few questions. On the top of this page, what were you weighing? Also how tall are you?

You have one of the better physiques I've seen across forums.

 

[Mac11wildcat]

How did I miss this. Following. Few questions. On the top of this page, what were you weighing? Also how tall are you?

You have one of the better physiques I've seen across forums.

I'm waking just under 220 right now. Have been as high as 232. But I think this is actually the best I've looked. I'm 5'5.

 

[Mac11wildcat]

Most recent update. These two poses are finally decent. More leg from the front and more Tricep everywhere and I think I can hang.

 

[onefinalrep]

Most recent update. These two poses are finally decent. More leg from the front and more Tricep everywhere and I think I can hang.

I think you can hang as is but if you can pack on more, go for it.

 

[Mac11wildcat]

I think you can hang as is but if you can pack on more, go for it.

212 is a crazy division right now and I'm nowhere near one of the shortest guys in it. I need to be 205+ onstage and I'd be nowhere close right now.

 

[Fattyone]

Do you think having different pull and push days in the same week is helpful for less advance trainees? Or is it something best left to big joozy MF’ers

 

[Jaxino]

Sunday - Push 2

Monday - Legs

Tuesday - Pull 2

Wednesday - Off

Thursday - Push 1

Friday - Pull 1

Saturday - Off



Push 1/Calves

1. HS Incline Press - 5ppsx10/4ppsx (incline smith - 365x7/315x7) 5.5ppsx7/4.5ppsx8, 5.5ppsx8/4.5ppsx8, 6ppsx9/5ppsx9, 6ppsx7/5ppsx9
2. Seated Cable Press - 65x11/57.5x11 (bench 5 cables 11 - 14x13/12x13) 72.5x8/65x8, 72.5x9/57.5x11, 80x10/65x10, 80x10/65x
3. DB Lateral - 50x11/45x10/40x10, 50x8/45x9/40x9, 50x10/45x10/40x10, 50x12/45x11/40x10, 55x10/50x9/45x9
4. Single Cable Rear Delt Flye - 20x10/20x10 (40x10/30x10) 25x10/25x8, 25x10/25x8, 25x10/20x14
5. OTS Tri Cable Ext - 42.5x10/35x10 (70x11/60x11) 42.5x10/35x10, 42.5x12/35x12 (single cable ext - 42.5x10/35x10,
6. JM Press - 185x10/135x12, 135x10/135x, 225x7/185x8, 225x8/185x13, 225x10/185x12
7. Single OTS ext - 5x30x12

Pull 1

1. Incline Cable SALPD - 95x11/95x10, 95+25x9/95+10x8 (190x10/160x9), 95+25x10/95x10, 95+25x8/95+10x8, +45x8/95+25x8, +45x8/+25x8, +45x8/+25x8
2. Single Arm HS Upper Row - (meadows 3pl8x8/2.5pl8x10) 4ppsx11/3.5ppsx10 (2.5ppsx10/2ppsx12) - 4.5ppsx11/4ppsx 11, 5ppsx10/4ppsx10, 5ppsx12/4ppsx11, 6ppsx8/5ppsx10
3. Single Arm Cable Pullover - 50x6/35x10, 50x6/35x10 (80x9/60x10) 42.5x6/35x8, 42.5x7/35x8, 42.5x8/35x8, 42.5x8/35x10
4. Seated Curl - 170x8/140x9, 170x11/140x9 (seated - 190x7/150x8) 205x8/175x10/145x11, 205x9/175x9, 205x12/190x9 (pulldown instead), 220x10/205x10
5. Deadlift (standard or SLDL) - 495x4/405x8, 500x7/405x10, 500x5/405x8 (ankle), 500x7/405x10, 545x4/405x10 (triceps instead, pushthrough - 50x10) 500x8/405x12
6. HS Preacher - 50x8/40x8, 50x9/ (35x9/25x9) 35x10/25, (db preacher 40x10/35x10, 45x7/35x9, 50x8/35x10-
7. Alt DB Curl (5x12) -

Push 2/Calves

1. Low Incline Rev Banded (blue) Smith - 365x9/315x9 (hs flat 5ppsx10/4ppsx9), 365x9/315x10, (365x7/315x8, 365x7/315x8) 365x8/315x10, 365x8/315x9, 365x10/315x10, 365x10/315x10, 365x9+2/315x10
2. Flat HS Press - 4.5ppsx9/3.5ppsx9, (inc smith 365x8/315x) 4.5ppsx8/3.5ppsx9 (pec Dec press - 280x6/220x8, 280x7/220x8) 4.5ppsx8/4ppsx7, 4.5ppsx8/4ppsx7, 5ppsx7/4ppsx7, 5ppsx7/4ppsx8, 5ppsx8/4ppsx9
3. Double Cuff Cable Lateral - 35x12/30x11/25x12, 42.5x8/35x8/30x8 (single cuff 42.5x8/35x8/30x8) (single arm machine - 190x10/150x10/130x10, 190x12/150x12/130x12, single cable - 42.5x8/35x8/30x, 42.5x8/35x8/30x8, 42.5x8/35x8/30x8 (single - 42.5x7/35x7/30x7), 42.5x9+1/35x8/30x8
4. Dips - 2pl8x7/1pl8x, 2pl8x8/1pl8x8
5. Single Cable Tri Ext (same shoulder) - 35x12/30x12, 42.5x11+2/35x11
6. OH single tri Extension ) - 35x12/30x, 42.5x8/35x
7. V Squat Calf Ext - 3ppsx12/2.5ppsx12
8. Seated Calf - 2pl8x12/1.5pl8x12

Legs

1. Adductor - 142.5x12/120x9, 142.5x11/120x9, 142.5+25x7/142.5x10, 142.5+25x6/142.5x8, 142.5+25x8/142.5x11
2. Seated Curl - 220x10/200x9, 220x9/190x9, 235x7/205x8, 235x8/205x9
3. Hack - 4ppsx8/8/3ppsx8, 5ppsx9/4ppsx9, 6ppsx6/4ppsx10, 6ppsx6/4ppsx12, 6ppsx7/5ppsx10
4. Leg Press - 6ppsx10/10, 8ppsx10/8ppsx10, 10ppsx10/8ppsx10, 10ppsx10/8ppsx10, 12ppsx7/9ppsx10
5. Lying Leg Curl - 155x8/140x8, 155x10/125x9, 170x7/140x7, 170x8/140x, 170x8/140x9
6. Leg Ext (5x12) - 160,

Pull 2/Calves

1. Seated Single Calf - .5ppsx8/.25ppsx, .5ppsx9/.25ppsx12
2. Leg Press Calf - 6ppsx10/4ppsx (hs squat - 4ppsx10/3ppsx10
3. HS SALPD - 3.5ppsx8/3ppsx9, 3.5ppsx9/3ppsx9. 3.5ppsx7/3ppsx8, 3.5ppsx9/3ppsx9, 3.5ppsx8/3ppsx8, 3.5ppsx8/3ppsx8, 3.5ppsx9+2/3ppsx9
4. D Ring Upper Pulldown - 180x11/160x11, 180x13/160x13, 180x10/160x10, 200x10/160x10, 200x10/160x10, 200x10/160x12, 220x8+3/180x9
5. HS Lat Row - (kneeling SACR, 100x10/85x11 - 100x10/85x11, 100x6/85x7, 100x8/85x9, 100x6/85x8, 100x10/85x10, 100x10/85x9
6. HS Row - 4ppsx10/3.5ppsx10, 4ppsx12/3.5ppsx12, 3.5ppsx11/3ppsx11, 5ppsx9/4ppsx9, 5ppsx8/4ppsx10, 5ppsx9/4ppsx10, 5ppsx9/4ppsx9
7. Bayesian Curl (19)- 25x10/20x10, 25x12/20x12, 25x11/20x9, 25x10/20x, 25x12/20x, 30x9+2/25x8
8. High Curl (18) - 25x7/20x8, 25x9/20x8, 25x7/20x7, 25x8/20x, 25x8/20x10
9. Single Tricep push thru - 42.5x12, 50x10, 50x, 50x14+4
10. Strap curl SS strap OH Tricep (5x12) - 42.5/ 50

Mate but you don't train anymore with TOP SET then BACK OFF?
Your training volume here seems much higher than before....

 

[Fattyone]

Mate but you don't train anymore with TOP SET then BACK OFF?
Your training volume here seems much higher than before....

Not to speak for him, but unless he’s changed things.. the sets with a / are done on the same day. A “ , “ separates days. So this would be multiple days of work.

 

[Jaxino]

Not to speak for him, but unless he’s changed things.. the sets with a / are done on the same day. A “ , “ separates days. So this would be multiple days of work.

So it's the progression he had with Top sets / Back off?

If so... this makes sense

 

[Mac11wildcat]

So it's the progression he had with Top sets / Back off?

If so... this makes sense

Still top and back off.
/ is between sets, "," between training days.

 

[jJjburton]

Still top and back off.
/ is between sets, "," between training days.

Meaning you do an intense set, and after a rest break you go a tiny bit lighter?

Edit, i think i see. Yet are you doing any lighter sets at all before these? And just logging top sets?

So its a more organized way to log progression

 

[Demondosage]

I’m guessing with his level of experience and development some of those sets are things like running up and down the DB rack on side lateral raises, maybe I’m reading it wrong but I’m guessing he’s bringing some intensity with shit like that

 

[Mac11wildcat]

So it's very simple. The sets listed are working sets only. I do warmups for every movement and the number of warmups depends on where I am in the training day.

Working = failure
Warmup = ascending weight with descending rep counts only enough to get warm and in the groove without wasting effort that could be applied to the working sets

baseline is 1 top set of max weight to failure in a 6-12 rep range. Set 2 is also to failure but at a slightly lower weight to meet or exceed the last sets reps.

Rest is 2/3m between working sets.

When it's time to add work because the stimulus is far exceeded by my ability to recover I start with simple intensity techniques. This time I just made my first step up by adding a rest pause to the top set on 3 exercises. When my recovery catches up again I'll probably add drop sets or something similar.

The "volume" or pump work comes in the form of that final movement of the day where I'm doing either 1 mocement or a superset of 5 sets of 12+ reps with short rest.

My training is mostly about density. Spend as little time on trash volume and reps more than 2-3 reps from failure as possible.

 

[fooba]

congratulations on your win