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Do you have FOFO? GoodLabs has you covered use my TEAM USP teammate DBRAVO'S code: f3XaGJ for a 20% discount fofo = fear of finding out

1/6/2025____CHEST + SHOULDERS + ARMS machine fly 320x3x15 incline db press 65x3x12 machine chest press 3ppsx2x10 db lat raise 65x4x15 machine shoulder press 2ppsx2x12 single arm tricep extension 50x4x15 single arm cable curl 50x4x12 meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g...

1/5/2025____CHEST + SHOULDERS + ARMS machine fly 160x3x15 incline db press 25x3x12 machine chest press 1ppsx2x10 db lat raise 18x4x15 machine shoulder press 25x2x12 single arm tricep extension 30x4x15 single arm cable curl 20x4x12 meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g...

1/3/2026____QUAD PRIORITY side lunge 3x15 seated leg curl 45x3x12 leg extension 45x3x20 (feet straight/push knee out/don’t lock all the way out) lineman squat 90x3x10 (feet straight) leg press 200x2x15 (low feet, toes pointed slightly out) lying leg curl 45x2x12 machine calf raise 200x3x15...

glad the ralo is working for you. great log.

1/2/2026____BACK + CHEST + ARMS/SHOULDERS lat pulldown 90x3x12 chest supported row 200x2x10 barbell row 225x3x10, 315x5 cable fly 3x10x15 incline machine press 1ppsx2x10 machine preacher curl 100x3x12, supersetted w/ dip machine 180x3x12 ez bar cable curl 25x3x15, supersetted w/ cable tricep...

1/1/2026____HAMSTRING PRIORITY leg extension 45x4x15 seated leg curl 45x4x15 rdl 135x3x10 hip thrust 225x3x10 leg press 200x3x15 (low feet, toes pointed slightly out) hatfield squat 150x2x12 (narrow stance, toes forward, slow) standing calf raise BWx3x15 meal 1 - 55g whey, 40g oats, 100g...

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12/30/2025____REST meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter meal 2 - 142g breast, 30g rice, 50g avocado, 100g zucchini meal 3 - 142g breast, 50g avocado, 100g zucchini meal 4 - 170g cod, 30g rice, 50g avocado, 100g green beans meal 5 - 142g beef, 40g rice...

12/29/2025____CHEST + SHOULDERS + ARMS machine fly 13x3x15 incline db press 25x3x12 machine chest press 1ppsx2x10 db lat raise 13x4x15 machine shoulder press 25x2x12 single arm tricep extension 35x4x15 single arm cable curl 25x4x12 meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g...

12/28/2025___ SHOULDERS crunches 50 hyperextensions 50 viking press 50x25x4 underhand close grip lat pulldowns 90x25x4 dips BWx15x4 meadows row 50x25x4 seated db shoulder press 40x25x4 incline press 120x25x4 cable upright row 10x25x4 cable side lateral raise 25x25x4 bent rear delt cable fly...

12/27/2025___ CHEST crunches 50 hyperextensions 50 machine bench 3 PPSx12, 2 PPSx25x4 high incline bench 100x25x4 flat db bench 90x20, 60x25x4 dip BWx15x4 db pullover 35x25x4 flat db flys elbows bent 25x25x4 cable upright row 20x25x4 cable side lateral raise 20x25x4 bent rear delt cable fly...

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