DaddieOh

“Lead by example, giving it 110% more than last time. Remember, slow and steady wins the race. Fitness isn’t an overnight transformation; it’s a journey that requires time, discipline, and consistent effort.” Keep pushing forward, and remember that progress is about consistency and dedication. 🏋️‍♀️💪

Love isn’t just spoken; it’s lived. If you truly cherish your loved ones, show it through your actions. Opt for health over harmful habits. Choose life—a long, vibrant, and healthy one—to demonstrate your love and care.”💚🏋️‍♀️🥗 Remember, our bodies are the vessels that carry our love, dreams, and memories. Let’s treat them with kindness and respect, not just for ourselves but for those we hold dear. 🌟

Stay Focused & Disciplined “Every drop of sweat, every breath you take, every rep you complete brings you one step closer to your goal. Remember, the body achieves what the mind believes. Stay focused on your vision, stay disciplined in your actions, and let nothing stand in your way. You’ve got the strength, you’ve got the power, and you’ve got the determination to transform yourself. So let’s push through the limits, break the barriers, and build the best version of you. Keep going, keep growing, and never forget why you started. Let’s get to work!”

Progressively overloading

Set 1: 265lbs/120kg x5 Set 2: 275lbs/125kg x4 Set 3: 285lbs/129kg x3 Set 4: 295lbs/134kg x2 Set 5: 315lbs/143kg x1 Set 6: 295lbs/134kg x2 Set 7: 285lbs/ 129kg x3 Set 8: 275lbs/ 125kg x4 Set 9: 265lbs/120kg x5 High intensity bench session

Bench pressing 315lbs after doing 285lbs 5x3 routine. Bw under 150lbs

Week 1 225lbs, week 2 245lbs week 3 265lbs

Progressively overloading and upping weights from last session. Benching 255lbs to 300lbs and back down. Bw 145lbs Set 1: 255lbs/116kg x5 Set 2: 265lbs/120kg x4 Set 3: 275lbs/125kg x3 Set 4: 280lbs/127kg x2 Set 5: 295lbs/134kg x1 Set 6: 300lbs/136kg x1 Set 7: 295lbs/134kg x1 Set 8: 280lbs/127kg x2 Set 9: 275lbs/125kg x3 Set 10: 265lbs/120kg x4 Set 11: 255lbs/116kg x5

Bw 145lbs/66kg Set 1: 225lbs/102kg x6 Set 2: 245lbs/111kg x5 Set 3: 265lbs/120kg x3 Set 4: 275lbs/125kg x2 Set 5: 295lb/134kg x1 Set 6: 295lbs/134kg x1 Set 7: 275lbs/125kg x2 Set 8: 265lbs/120kg x3 Set 9: 245lbs/111kg x5 Set 10: 225lbs/102kg x6

Bw 145lbs 135lbsx5, 145lbsx4, 155lbsx1, 135lbsx5

Bar rolled when I was bench pressing and weight came Cushing down

Full back workout: weighted pull ups, lat pull-down, rows

235lbs/106kg 5x5, dumbbell press 2x10, band fly 15-20, finishing off with some abs