Richter Scale
@richtersscale.bsky.social
This is my Bluesky Log (or Blog, for short) of me and my attempt at a diet
Pinned
Richter Scale
@richtersscale.bsky.social
· Nov 22
Once upon a time, I started a diet. I actually kept pretty consistent for close to a year. I started at 245 lbs, got as low as 183 as a record best low... and then 2020 happened. And we all know why I started skipping the gym and stress eating. I have had a difficult time getting back into it.
Day 394-
Hamstring curls- 75 1×12> 100 2×8
Tib raises- 45 3×10
Leg extensions- 140 3×8
Situps- 25 3×12
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Hamstring curls- 75 1×12> 100 2×8
Tib raises- 45 3×10
Leg extensions- 140 3×8
Situps- 25 3×12
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
December 21, 2025 at 11:56 PM
Day 394-
Hamstring curls- 75 1×12> 100 2×8
Tib raises- 45 3×10
Leg extensions- 140 3×8
Situps- 25 3×12
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Hamstring curls- 75 1×12> 100 2×8
Tib raises- 45 3×10
Leg extensions- 140 3×8
Situps- 25 3×12
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Day 393-
Assisted wide grip slow pullups- 50 3×10
Dips- 3×12
Acher pushups- 3×8
Leg assisted archer pullups- 3×12
Punching bag routine- 3× 2 minutes
Pushups to failure (42)
Assisted wide grip slow pullups- 50 3×10
Dips- 3×12
Acher pushups- 3×8
Leg assisted archer pullups- 3×12
Punching bag routine- 3× 2 minutes
Pushups to failure (42)
December 21, 2025 at 11:55 PM
Day 393-
Assisted wide grip slow pullups- 50 3×10
Dips- 3×12
Acher pushups- 3×8
Leg assisted archer pullups- 3×12
Punching bag routine- 3× 2 minutes
Pushups to failure (42)
Assisted wide grip slow pullups- 50 3×10
Dips- 3×12
Acher pushups- 3×8
Leg assisted archer pullups- 3×12
Punching bag routine- 3× 2 minutes
Pushups to failure (42)
Day 391-
Lateral raise machine- 25 4×10
Hanmer curl- 50 4×10
Reverse fly machine- 35 3×10
Overhead dumbell extension- 50 3×10
Isolateral cable fly- 35 4×10
Seated row- 140 1×10> 160 3×10
No rest, 3 circuits
Deadhang ×20
Straight arm plank ×40
Horse stance ×30
Lateral raise machine- 25 4×10
Hanmer curl- 50 4×10
Reverse fly machine- 35 3×10
Overhead dumbell extension- 50 3×10
Isolateral cable fly- 35 4×10
Seated row- 140 1×10> 160 3×10
No rest, 3 circuits
Deadhang ×20
Straight arm plank ×40
Horse stance ×30
December 19, 2025 at 12:15 AM
Day 391-
Lateral raise machine- 25 4×10
Hanmer curl- 50 4×10
Reverse fly machine- 35 3×10
Overhead dumbell extension- 50 3×10
Isolateral cable fly- 35 4×10
Seated row- 140 1×10> 160 3×10
No rest, 3 circuits
Deadhang ×20
Straight arm plank ×40
Horse stance ×30
Lateral raise machine- 25 4×10
Hanmer curl- 50 4×10
Reverse fly machine- 35 3×10
Overhead dumbell extension- 50 3×10
Isolateral cable fly- 35 4×10
Seated row- 140 1×10> 160 3×10
No rest, 3 circuits
Deadhang ×20
Straight arm plank ×40
Horse stance ×30
Day 389-
Bench press- 185 2×5> 175 2×5
Chest supported row- 190 1×5> 140 3×8
Lat pull- 140 3×8
Arnold press- 30 3×8
Cable barbell shrug 140- 4×8
Dumbell chest press- 50 1×8> dumbell fly- 30 3×12
Might be because of using higher weight than usual early, but I felt REALLY weak today.
Bench press- 185 2×5> 175 2×5
Chest supported row- 190 1×5> 140 3×8
Lat pull- 140 3×8
Arnold press- 30 3×8
Cable barbell shrug 140- 4×8
Dumbell chest press- 50 1×8> dumbell fly- 30 3×12
Might be because of using higher weight than usual early, but I felt REALLY weak today.
December 16, 2025 at 8:25 PM
Day 389-
Bench press- 185 2×5> 175 2×5
Chest supported row- 190 1×5> 140 3×8
Lat pull- 140 3×8
Arnold press- 30 3×8
Cable barbell shrug 140- 4×8
Dumbell chest press- 50 1×8> dumbell fly- 30 3×12
Might be because of using higher weight than usual early, but I felt REALLY weak today.
Bench press- 185 2×5> 175 2×5
Chest supported row- 190 1×5> 140 3×8
Lat pull- 140 3×8
Arnold press- 30 3×8
Cable barbell shrug 140- 4×8
Dumbell chest press- 50 1×8> dumbell fly- 30 3×12
Might be because of using higher weight than usual early, but I felt REALLY weak today.
Day 388- swimming
Freestyle 3×50
Butterfly 3×50
Freestyle 3×50
Butterfly 3×50
December 16, 2025 at 8:23 PM
Day 388- swimming
Freestyle 3×50
Butterfly 3×50
Freestyle 3×50
Butterfly 3×50
Day 387- called in hooky today to stay home and catch up on some movies I've been wanting to watch. Ordered pizza and binge ate. By the time I was supposed to do my workout, I was reaping what I had sown by overeating. Got through 2 sets before pretty much just losing all motivation.
December 14, 2025 at 10:16 PM
Day 387- called in hooky today to stay home and catch up on some movies I've been wanting to watch. Ordered pizza and binge ate. By the time I was supposed to do my workout, I was reaping what I had sown by overeating. Got through 2 sets before pretty much just losing all motivation.
Day 386-
Assisted pullups- 25/bw 1×5×3> bw 2×8
Dips- 3×10
Acher pushups- 1×5>8
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 60 seconds
Assisted pullups- 25/bw 1×5×3> bw 2×8
Dips- 3×10
Acher pushups- 1×5>8
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 60 seconds
December 14, 2025 at 12:17 AM
Day 386-
Assisted pullups- 25/bw 1×5×3> bw 2×8
Dips- 3×10
Acher pushups- 1×5>8
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 60 seconds
Assisted pullups- 25/bw 1×5×3> bw 2×8
Dips- 3×10
Acher pushups- 1×5>8
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 60 seconds
Day 384-
Lateral raise machine- 25 4×10
Dumbell curl- 40 4×10
Reverse fly machine- 35 3×10
Tricep kickback- 25 3×12
Isolateral cable fly- 35 4×10
Barbell shrug- 225 4×12
Seated military press- 85 3×10
Preacher curl- 30 1×8> 40 2×5
Lateral raise machine- 25 4×10
Dumbell curl- 40 4×10
Reverse fly machine- 35 3×10
Tricep kickback- 25 3×12
Isolateral cable fly- 35 4×10
Barbell shrug- 225 4×12
Seated military press- 85 3×10
Preacher curl- 30 1×8> 40 2×5
December 12, 2025 at 12:16 PM
Day 384-
Lateral raise machine- 25 4×10
Dumbell curl- 40 4×10
Reverse fly machine- 35 3×10
Tricep kickback- 25 3×12
Isolateral cable fly- 35 4×10
Barbell shrug- 225 4×12
Seated military press- 85 3×10
Preacher curl- 30 1×8> 40 2×5
Lateral raise machine- 25 4×10
Dumbell curl- 40 4×10
Reverse fly machine- 35 3×10
Tricep kickback- 25 3×12
Isolateral cable fly- 35 4×10
Barbell shrug- 225 4×12
Seated military press- 85 3×10
Preacher curl- 30 1×8> 40 2×5
Day 383-
Dumbell lunges- 50 3×10
Hanging ab raise- 3×12
Wolford pistol squats- 1×12> cable handle pistol squat- 2×8
Hanging oblique raise- 3×10
Single leg slow calf raises- 1×12> 30 1×12> 40 1×12
Dumbell lunges- 50 3×10
Hanging ab raise- 3×12
Wolford pistol squats- 1×12> cable handle pistol squat- 2×8
Hanging oblique raise- 3×10
Single leg slow calf raises- 1×12> 30 1×12> 40 1×12
December 12, 2025 at 12:16 PM
Day 383-
Dumbell lunges- 50 3×10
Hanging ab raise- 3×12
Wolford pistol squats- 1×12> cable handle pistol squat- 2×8
Hanging oblique raise- 3×10
Single leg slow calf raises- 1×12> 30 1×12> 40 1×12
Dumbell lunges- 50 3×10
Hanging ab raise- 3×12
Wolford pistol squats- 1×12> cable handle pistol squat- 2×8
Hanging oblique raise- 3×10
Single leg slow calf raises- 1×12> 30 1×12> 40 1×12
Day 382-
Bench press- 155 1×8> 175 3×5
Dumbell curl- 40 4×10
Lat pull- 140 1×10> 160 2×8
Overhead tricep extension- 50 1×5> 40 2×8
Barbell shrug- 135 1×12> 225 3×8
Single arm preacher curl- 30 3×8
Dumbell chest press- 50 3×10
Bench press- 155 1×8> 175 3×5
Dumbell curl- 40 4×10
Lat pull- 140 1×10> 160 2×8
Overhead tricep extension- 50 1×5> 40 2×8
Barbell shrug- 135 1×12> 225 3×8
Single arm preacher curl- 30 3×8
Dumbell chest press- 50 3×10
December 9, 2025 at 11:07 PM
Day 382-
Bench press- 155 1×8> 175 3×5
Dumbell curl- 40 4×10
Lat pull- 140 1×10> 160 2×8
Overhead tricep extension- 50 1×5> 40 2×8
Barbell shrug- 135 1×12> 225 3×8
Single arm preacher curl- 30 3×8
Dumbell chest press- 50 3×10
Bench press- 155 1×8> 175 3×5
Dumbell curl- 40 4×10
Lat pull- 140 1×10> 160 2×8
Overhead tricep extension- 50 1×5> 40 2×8
Barbell shrug- 135 1×12> 225 3×8
Single arm preacher curl- 30 3×8
Dumbell chest press- 50 3×10
Day 381- swim
Freestyle- 3×50
Butterfly- 3×50
Freestyle- 3×50
Butterfly- 3×50
December 9, 2025 at 11:07 PM
Day 381- swim
Freestyle- 3×50
Butterfly- 3×50
Freestyle- 3×50
Butterfly- 3×50
Day 380-
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
December 9, 2025 at 11:06 PM
Day 380-
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Rear deadlifts- 225 1×10> 265 2×8
Oblique ab raises- 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Day 379-
Assisted pullups- 25/bw 1×5/3> bw 2×8
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 40 seconds
Punching bag routine- 3× 2 minutes
Pushups to failure (40)
Assisted pullups- 25/bw 1×5/3> bw 2×8
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 40 seconds
Punching bag routine- 3× 2 minutes
Pushups to failure (40)
December 6, 2025 at 10:41 PM
Day 379-
Assisted pullups- 25/bw 1×5/3> bw 2×8
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 40 seconds
Punching bag routine- 3× 2 minutes
Pushups to failure (40)
Assisted pullups- 25/bw 1×5/3> bw 2×8
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 3× 40 seconds
Punching bag routine- 3× 2 minutes
Pushups to failure (40)
Day 377-
Isolateral cable fly- 32.5 1×12> 35 2×8
Pullups- 3×5
Lateral raise machine- 20 1×10> 25 2×8
Seated row- 140 1×12> 160 2×8
Isolateral cable fly- 32.5 1×12> 35 2×8
Pullups- 3×5
Lateral raise machine- 20 1×10> 25 2×8
Seated row- 140 1×12> 160 2×8
December 4, 2025 at 8:20 PM
Day 377-
Isolateral cable fly- 32.5 1×12> 35 2×8
Pullups- 3×5
Lateral raise machine- 20 1×10> 25 2×8
Seated row- 140 1×12> 160 2×8
Isolateral cable fly- 32.5 1×12> 35 2×8
Pullups- 3×5
Lateral raise machine- 20 1×10> 25 2×8
Seated row- 140 1×12> 160 2×8
Day 376-
Dumbell lunges- 50 3×10
Single leg slow calf raises- 4×12
Hanging ab raise- 4×12
Wolford pistol squats- 4×15
Hanging oblique raise- 4×10
Dumbell lunges- 50 3×10
Single leg slow calf raises- 4×12
Hanging ab raise- 4×12
Wolford pistol squats- 4×15
Hanging oblique raise- 4×10
December 4, 2025 at 8:19 PM
Day 376-
Dumbell lunges- 50 3×10
Single leg slow calf raises- 4×12
Hanging ab raise- 4×12
Wolford pistol squats- 4×15
Hanging oblique raise- 4×10
Dumbell lunges- 50 3×10
Single leg slow calf raises- 4×12
Hanging ab raise- 4×12
Wolford pistol squats- 4×15
Hanging oblique raise- 4×10
Day 375-
Bench press- 155 3×10
Single arm preacher curl- 30/30 1×10/8/10
Lat pull- 140 3×10
Overhead tricep extension- 50 3×10
Barbell curls- 95- 3×10
Incline dumbell chest press- 50 1×5> 40 2×10
Bench press- 155 3×10
Single arm preacher curl- 30/30 1×10/8/10
Lat pull- 140 3×10
Overhead tricep extension- 50 3×10
Barbell curls- 95- 3×10
Incline dumbell chest press- 50 1×5> 40 2×10
December 2, 2025 at 10:34 PM
Day 375-
Bench press- 155 3×10
Single arm preacher curl- 30/30 1×10/8/10
Lat pull- 140 3×10
Overhead tricep extension- 50 3×10
Barbell curls- 95- 3×10
Incline dumbell chest press- 50 1×5> 40 2×10
Bench press- 155 3×10
Single arm preacher curl- 30/30 1×10/8/10
Lat pull- 140 3×10
Overhead tricep extension- 50 3×10
Barbell curls- 95- 3×10
Incline dumbell chest press- 50 1×5> 40 2×10
Day 374- swimming
3×50 freestyle
3×50 butterfly stroke
3×50 freestyle
3×50 butterfly stroke
December 1, 2025 at 11:55 PM
Day 374- swimming
3×50 freestyle
3×50 butterfly stroke
3×50 freestyle
3×50 butterfly stroke
Day 373-
Squats- 225 4×8
Calf raises- 315 4×8
Rear deadlifts- 225 3×10
Oblique ab raises- 3×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Rear deadlifts- 225 3×10
Oblique ab raises- 3×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
November 30, 2025 at 11:21 PM
Day 373-
Squats- 225 4×8
Calf raises- 315 4×8
Rear deadlifts- 225 3×10
Oblique ab raises- 3×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Squats- 225 4×8
Calf raises- 315 4×8
Rear deadlifts- 225 3×10
Oblique ab raises- 3×8
Hamstring curls- 90 3×10
Tib raises- 45 3×8
Day 372- forgot to post it yesterday
Assisted pullups- 25/bw 3×5/3
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 40 seconds× 3
Assisted pullups- 25/bw 3×5/3
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 40 seconds× 3
November 30, 2025 at 11:20 PM
Day 372- forgot to post it yesterday
Assisted pullups- 25/bw 3×5/3
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 40 seconds× 3
Assisted pullups- 25/bw 3×5/3
Dips- 3×10
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×12
Planks- 40 seconds× 3
Day 370-
Isolateral cable fly- 32.5 3×12 (2nd set was 15)
Assisted pullups- 25/bw 3×5/3
Lateral raise machine- 20 3×10
Seated row- 140 3×12
Reverse fly machine- 25 3×10
Tricep rope pressdown- 50 3×12
Seated military press- 85 4×8
Hammer curls- 50 1×5> 3×8
Isolateral cable fly- 32.5 3×12 (2nd set was 15)
Assisted pullups- 25/bw 3×5/3
Lateral raise machine- 20 3×10
Seated row- 140 3×12
Reverse fly machine- 25 3×10
Tricep rope pressdown- 50 3×12
Seated military press- 85 4×8
Hammer curls- 50 1×5> 3×8
November 28, 2025 at 1:17 PM
Day 370-
Isolateral cable fly- 32.5 3×12 (2nd set was 15)
Assisted pullups- 25/bw 3×5/3
Lateral raise machine- 20 3×10
Seated row- 140 3×12
Reverse fly machine- 25 3×10
Tricep rope pressdown- 50 3×12
Seated military press- 85 4×8
Hammer curls- 50 1×5> 3×8
Isolateral cable fly- 32.5 3×12 (2nd set was 15)
Assisted pullups- 25/bw 3×5/3
Lateral raise machine- 20 3×10
Seated row- 140 3×12
Reverse fly machine- 25 3×10
Tricep rope pressdown- 50 3×12
Seated military press- 85 4×8
Hammer curls- 50 1×5> 3×8
Day 368-
Isolateral cable fly- wu 25 1×8> 32.5 3×8
Seated row- 140 3×8
Bench press- 155 3×8
Seated hammer curl- 40 3×8
Took my preworkout and immediately got roped into various projects around the house. Got to it 2 and a half hours later, this is what I got before it got too late.
Isolateral cable fly- wu 25 1×8> 32.5 3×8
Seated row- 140 3×8
Bench press- 155 3×8
Seated hammer curl- 40 3×8
Took my preworkout and immediately got roped into various projects around the house. Got to it 2 and a half hours later, this is what I got before it got too late.
November 26, 2025 at 12:10 AM
Day 368-
Isolateral cable fly- wu 25 1×8> 32.5 3×8
Seated row- 140 3×8
Bench press- 155 3×8
Seated hammer curl- 40 3×8
Took my preworkout and immediately got roped into various projects around the house. Got to it 2 and a half hours later, this is what I got before it got too late.
Isolateral cable fly- wu 25 1×8> 32.5 3×8
Seated row- 140 3×8
Bench press- 155 3×8
Seated hammer curl- 40 3×8
Took my preworkout and immediately got roped into various projects around the house. Got to it 2 and a half hours later, this is what I got before it got too late.
Day 367-
Squats- 225 4×8
Calf raises- 315 3×8
Hanging ab raises- 3×10
Rack pulls- 225 4×10
Oblique ab raises- 4×5
Leg extensions- 135 3×8
Forgot to post this, apparently.
Squats- 225 4×8
Calf raises- 315 3×8
Hanging ab raises- 3×10
Rack pulls- 225 4×10
Oblique ab raises- 4×5
Leg extensions- 135 3×8
Forgot to post this, apparently.
November 26, 2025 at 12:08 AM
Day 367-
Squats- 225 4×8
Calf raises- 315 3×8
Hanging ab raises- 3×10
Rack pulls- 225 4×10
Oblique ab raises- 4×5
Leg extensions- 135 3×8
Forgot to post this, apparently.
Squats- 225 4×8
Calf raises- 315 3×8
Hanging ab raises- 3×10
Rack pulls- 225 4×10
Oblique ab raises- 4×5
Leg extensions- 135 3×8
Forgot to post this, apparently.
Day 365-
Assisted pullups- 25/bw 4×5/3
Dips- 4×8
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×10
Planks- 30 seconds× 3
Punching bag routine- 2 minutes×3
Pushups to failure (38)
Assisted pullups- 25/bw 4×5/3
Dips- 4×8
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×10
Planks- 30 seconds× 3
Punching bag routine- 2 minutes×3
Pushups to failure (38)
November 22, 2025 at 11:44 PM
Day 365-
Assisted pullups- 25/bw 4×5/3
Dips- 4×8
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×10
Planks- 30 seconds× 3
Punching bag routine- 2 minutes×3
Pushups to failure (38)
Assisted pullups- 25/bw 4×5/3
Dips- 4×8
Incline archer pushups- 3×10
Inverted rows- 3×15
Leg Assisted archer pullups- 3×10
Planks- 30 seconds× 3
Punching bag routine- 2 minutes×3
Pushups to failure (38)
Day 363-
Cable flies- 50 4×8
Lat raise machine- 20 4×10
Standing dumbell press- 25 1×10> 30 4×10
Simultaneous Dumbell curls- 50 5×5
Barbell shrugs- 185 3×10
Reverse fly machine- 20 3×10
No rest, 4 circuits
Deadhang ×20
Straight arm plank ×30
Horse stance ×30
Cable flies- 50 4×8
Lat raise machine- 20 4×10
Standing dumbell press- 25 1×10> 30 4×10
Simultaneous Dumbell curls- 50 5×5
Barbell shrugs- 185 3×10
Reverse fly machine- 20 3×10
No rest, 4 circuits
Deadhang ×20
Straight arm plank ×30
Horse stance ×30
November 20, 2025 at 10:25 PM
Day 363-
Cable flies- 50 4×8
Lat raise machine- 20 4×10
Standing dumbell press- 25 1×10> 30 4×10
Simultaneous Dumbell curls- 50 5×5
Barbell shrugs- 185 3×10
Reverse fly machine- 20 3×10
No rest, 4 circuits
Deadhang ×20
Straight arm plank ×30
Horse stance ×30
Cable flies- 50 4×8
Lat raise machine- 20 4×10
Standing dumbell press- 25 1×10> 30 4×10
Simultaneous Dumbell curls- 50 5×5
Barbell shrugs- 185 3×10
Reverse fly machine- 20 3×10
No rest, 4 circuits
Deadhang ×20
Straight arm plank ×30
Horse stance ×30
Day 362-
Lunges- bw 2×15> dumbells 30 1×12> 50 1×10
Single leg slow calf raises- 4×12
Hanging oblique raise- 4×8
Wolford pistol squats- 4×15
Hanging ab raise- 4×12
Lunges- bw 2×15> dumbells 30 1×12> 50 1×10
Single leg slow calf raises- 4×12
Hanging oblique raise- 4×8
Wolford pistol squats- 4×15
Hanging ab raise- 4×12
November 19, 2025 at 10:22 PM
Day 362-
Lunges- bw 2×15> dumbells 30 1×12> 50 1×10
Single leg slow calf raises- 4×12
Hanging oblique raise- 4×8
Wolford pistol squats- 4×15
Hanging ab raise- 4×12
Lunges- bw 2×15> dumbells 30 1×12> 50 1×10
Single leg slow calf raises- 4×12
Hanging oblique raise- 4×8
Wolford pistol squats- 4×15
Hanging ab raise- 4×12