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Chest A · Biceps A · Legs A · Abs

Monday, November 9
9 exercises

💉 Weekly Injections

Dead Hang — 45 secondsBefore the workout. Hang from the bar with the shoulders relaxed and let the spine decompress — one unbroken 45 seconds, not a total. If grip gives out first, that is the thing getting trained.
Treadmill — 10 minutesBefore the workout. Easy pace — this is a warm-up, so it should raise the heart rate without costing anything from the session that follows.
Take RetatrutideWeekly injection — Monday morning
Take LipoStat B12Weekly injection — Monday morning
0/9 sets
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Incline Barbell Bench Press

4 sets · 6–10 reps

0/4

Primary chest builder. Full ROM, controlled eccentric.

#WeightRepsRPE✓
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Flat Barbell Bench Press

3 sets · 6–10 reps

0/3

Arch and leg drive — prioritize load here.

Carried over from Mon, Nov 2 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Incline DB Press

3 sets · 8–10 reps

0/3

DBs allow greater stretch at bottom. Full press to lockout.

Carried over from Mon, Nov 2 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Chin-Ups

4 sets · 6–10 reps

0/4

Supinated grip — biceps assist heavily. Dead hang at bottom. Add weight when bodyweight becomes easy.

#WeightRepsRPE✓
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Incline DB Curls

3 sets · 10–12 reps

0/3

Seated on an incline bench with arms hanging behind the torso — the stretch at the bottom biases the long head. Keep upper arms still and resist swinging the weight up.

#WeightRepsRPE✓
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Bayesian Cable Curls

per side

3 sets · 8–12 reps

0/3

Stand away from low cable, elbow behind body — maximum long-head stretch at the bottom of each rep.

Carried over from Mon, Nov 2 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Smith Machine Squats

3 sets · 8–10 reps

0/3

Feet slightly forward for vertical shin angle — hits quads and glutes. Full depth.

#WeightRepsRPE✓
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Standing Calf Raises

3 sets · 10–12 reps

0/3

Full stretch at bottom + 1-sec pause. 2-sec hold at top.

Carried over from Mon, Nov 2 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Leg Raises

3 sets · 12–15 reps

0/3

Hanging or captain's chair. Controlled lowering — no swinging.

#WeightRepsRPE✓
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💉 Nightly Injection

Take CJC + IpamorelinNightly injection — take on empty stomach before bed