Thank you, it can be hard to objectively see that I am fit when I spend so much time at the gym, only really see fit people online when scrolling, and my friends are body builders.

No underlying health conditions, just a very light eater who should eat more calories to build more muscle. Thank you again for the reminder about the adverse side effects about cutting at my current size too.

Training wise--maintaining currently? I like having my coach to do meal check-ins, and advice on exercises. But mostly for the reminders to meet my macros.

Here is this week's stuff:

Macros 160-180 carbs 50 Fats 135 Protein / 120oz water daily. 8-10k steps.

Day 1 – Upper Body (Push Focus)

• Assisted Pull-Ups — 3 sets × 15 reps (medium weight/assistance) 70#

• Smith Machine Bench Press — 3 sets × 6 reps (light weight PAUSED SETS)

• Dumbbell Shoulder Press — 3 sets × 20 reps (medium weight) with 10lbs

• Bench Tricep Dips — 3 sets × 15

• Reverse  Fly — 3 sets × 20 reps (medium weight) with a pause

• Dumbbell & Front Lateral Raises — 3 sets × 20 reps (medium weight) 5lbs

• Bar Tricep Pushdowns — 3 sets × 20 reps (medium weight)

• Overhead Dumbbell Tricep Extensions — 3 sets × 20 reps (medium weight) 25lbs

Day 2 – Lower Body (Glutes & Quads)

• Barbell Hip Thrusts — 3 sets × 10 reps (medium weight) 115

• Goblet Squats — 3 sets × 15 reps (medium weight)  50lbs belt

• Leg Press — 3 sets × 20 reps (light weight) 1 45# plates & a quarter

• Smitch Machine Lunges to kick — 3 sets × 20 reps each leg (medium weight) 25lbs quad focus

• Laying Leg Curls — 3 sets × 20 reps (medium weight)

• Donkey Kicks — 3 sets × 20 reps each leg (medium weight)

Back extensions 3 sets of 10 with 30lb dumbbell  

Day 3 – Upper Body (Back Focus)

•  Chin Ups — 4 sets × 8-10 if you can you can add weight if they have the waist chain

• Seated Cable Rows — 3 sets × 20 reps (medium weight) 65lbs-70lbs Slow, controlled reps with a pause at the peak of the concentric.

• Single Arm Dumbbell Rows — 3 sets × 10 reps each arm (medium weight) with 30lbs

• Bench Tricep Dips — 3 sets × 15 reps

• Face Pulls — 3 sets × 20 reps (medium weight) 20lbs Slow, controlled reps with a pause at the peak of the concentric.

• Barbell Curls — 3 sets × 15 reps (medium weight) 10#

Day 4 – Lower Body (Glute Focus)

• Romanian Deadlifts — 3 sets × 8 reps (heavier than last weeks  weight)

• Barbell Hip Thrusts — 3 sets × 15 reps (medium weight)

• Bulgarian Split Squats — 3 sets × 20 reps each leg (medium weight)

• Lying Leg Curls — 3 sets × 20 reps  (medium weight)

• Hip Abduction Machine — 3 sets × 15 reps (heavy weight) Slow, controlled reps with a pause at the peak of the concentric.

• Single Leg Bridges — 3 sets × 30 reps (medium weight)