Greysteel Texas Method for an overburdened mailman

[Eric Larousse]

Bench
275x2x3(bonus rep on last set easy)

Light press
145x3x5

Incline/decline dB bench combos 2x8-10 each exercise

Done

[Eric Larousse]

Light squat
315x3x5

Deadlift
485x2x3

Abs

Chins 3xamap

Liss bike 20 minutes

[Eric Larousse]

Press
165x6x3(extra rep last set for 7 easy)

Close grip bench
220x7,6,5

Tricep pressdowns
2x8-10

Overhead single arm extensions
2x10-12

Abs

Done quick work
For tomorrow’s 6’s on squats

[Eric Larousse]

Squat
360x6x3

Chins
55x6
45x7
(Been slacking off on chins every day need to get back at it)

Cable rows
2x10-12

Bb curls
3x8-10

Liss bike 20 minutes

Bodyweight is up 5 pounds after first cycle

[Eric Larousse]

wave 2 day 3 bench day
bench
250x6x3(bonus rep on last set)
light press
150x3x5
db incline
85sx12
75sx9
db decline
80sx10
80sx7
chin-up ladder

I'm seriously considering doing Sheiko when January rolls around before meet but so far this has been going pretty well for me

[Eric Larousse]

Wave 2 week 1 day 4

Light squat
325x3x5

Deadlift
435x6x3

Abs

Done

Another note getting a little bit chubby but after day 4 my bodyfat drops

[Eric Larousse]

Press
175x4x3(bonus rep last set)

Close grip bench
220x7,7,5

Rope tricep extensions
2x8-10

Oh dB extensions
2x10-12

L sitsx2xamap

20 minutes liss bike

Chin ladder

[Eric Larousse]

squat
380x4x3

chins
57x5x6
47.5x7

db curls 3x12-20

cable rows
2x8-10

[Eric Larousse]

spent all day in the heat advisory weather building a fence on my off day then did this

bench 265x4x3(bonus rep last set)

light press 150x3x5

db inc/dec combo

90sx9
80sx8 incline

80x12
70x8 decline

cable crunches 2x8-10

done and spent

[Eric Larousse]

Wave 2 week 2 deadlift day

Light squat
325x3x5

Deadlift
465x4x3

Bike liss 20 minutes

Chin ladder