ShredQuest

09/08/2026

Act like who you want to become. You cannot want the outcome while rejecting the lifestyle that produces it. The result is just evidence of the life you lived to create it.

08/22/2026

08/02/2026

Back stuff

Not your normal single arm lat pull - first few reps keeping elbow tight to body, last few reps letting elbow track a bit. Abs on the entire time. Big stretch, lots of tension, almost feels dangerous 😈

3 way shrug - first shrug aiming for back and slight up, second shrug moving from flexion into extension, third shrug aiming shoulders straight up for ears

Low row - narrowish grip, elbows close, lat focused. Clean reps to near failure then a few more with some English on em.

Upper back row - shoulder width grip, elbows out, upper back focused

07/30/2026

Ass and ti***es day

RDL
Lying leg curl
GHR
Incline press
Decline press
Fly

Jury is still out on the cable RDL. It feels pretty solid and I like it because I can leverage my body against the weight in ways I can’t with a barbell but as is, the weight actually offloads at the bottom, which isn’t ideal. Easy fix though, just need a small box to stand on 👌

07/21/2026

Leg day stuff

Multi hip flexion, extension, abduction
Lying leg curl
Single leg ext
Leg press
SSB Bulgarians
RDL
GHR
Band ham curl
Abs

07/14/2026

Delts & Chest

Cuff lateral
DB reverse fly
Cable fly
Incline smith press
Decline cable press
Behind neck smith press
SA cable curl

07/13/2026

Legs

Cable adductor
Multi hip abductor
Leg curl
SSB calf raise
Single leg extension
Leg press - 2 wide, 2 narrow
SSB split squat
SSB box squat

07/08/2026

A few from back of the body day

07/07/2026

Chest and delts action

Chest: 1 fly + 1 flat press + 1 incline press
Delts: 1 lateral, 1 overhead press, 1 rear delt movement

Currently running 18 sets per week for on quads and delts across 2 training sessions. Rest of the body is 9 sets per week.

Building momentum

06/13/2026

The struggle is real 😂