Living in darkness.

[knotahumanbeing]

Against the grain

Squat ssw one arm barbell shrugs
540 x 2 x 2
170 x 2 x 5

Single leg lying leg curls ssw single leg extension ssw DB shrugs
60 x 2 x 5
90 x 2 x 12
100 x 2 x 25

Anderson squats ssw lumberjack press
655 x 2 x 4
90 x 2 x 8

[knotahumanbeing]

Prove it to yourself

Bench ssw v-Bar press down ssw cardio acceleration
280 x 5 x 3
150 x 4 x 15
11 x 5 x 30 seconds

Close Grip Bench ssw rev grip press down ssw cardio acceleration
305 x 2 x 5
150 x 2 x 10
11 x 2 x 30 seconds

Floor press ssw cardio acceleration
260 x 3 x 8
11 x 3 x 30 secs

[knotahumanbeing]

Back up the shit you talk.

2" Deficit Deadlifts ssw barbell curls
315 x 5 x 5
95 x 5 x 8

Lat Pull down ssw behind the back cable curls
240 x 3 x 10
70 x 3 x 10

Stiff leg Deadlift ssw preacher curls
385 x 2 x 5
75 x 2 x 8

[knotahumanbeing]

Can't be bought

SSB Box Squats ssw seated DB shoulder press
315 x 3 x 8
65 x 3 x 10

Leg extensions ssw barbell shrugs
160 x 3 x 12
505 x 3 x 10

Leg press ssw front/lateral DB raise
505 x 3 x 12
15 x 3 x 12

[knotahumanbeing]

Push through the doors of opportunity

Bench ssw one arm rev grip press down
350 x 3 x 4
60 x 3 x 12

DB incline press ssw ez bar skull cruiser
100 x 2 x 10
125 x 2 x 8

Bench pause off chest ssw rope press down
335 x 2 x 5
100 x 2 x 10

Cardio acceleration sprints

[knotahumanbeing]

Success isn't handed out, but you can take it. If you want it bad enough.

Squat
405 x 2
495 x 1
530 x 2
565 x 1
615 x 1

Lying Leg curl ssw DB shrugs
105 x 2 x 8
100 x 2 x 25

Leg extensions ssw plate raise
130 x 2 x 20
45 x 2 x 15

[knotahumanbeing]

Persevere through the pain to push into a brand new day.

Heavy bench ssw Tricep press down
370 x 2 x 2
150 x 3 x 10

Close Grip Bench ssw one arm cake kickback
340 x 2 x 3
50 x 2 x 15

Bench pause off chest ssw one arm band press down
360 x 2 x 5
2 x 20

Abs

[knotahumanbeing]

Pay your dues

SSB Box Squats ssw lumberjack press
405 x 3 x 5
135 x 3 x 5

Single-leg lying leg curl ssw DB shrugs
40 x 2 x 12
100 x 2 x 15

Anderson Squats ssw leaning lateral raise
635 x 2 x 5
25 x 2 x 8

[knotahumanbeing]

Never back down

Pull ups
3 x 10

Deadlifts ssw ez bar curl
405 x 3
475 x 3
525 x 3
115 x 3 x 12

Stiff leg deficit Deadlift ssw cable curls
315 x 2 x 5
150 x 2 x 15

Pause Deadlifts ssw hammer curls
365 x 2 x 5
65 x 2 x 8

[knotahumanbeing]

Who are you?

Squat ssw one-arm barbell shrug
545 * 3 * 3
135 * 3 * 10

Single-leg Leg Extensions ssw Barbell shrugs
75 * 3 * 8
545 * 3 * 5

Front Squat ssw Kneeling Cable Overhead raise
135 * 3 * 10
60 * 3 * 8

[knotahumanbeing]

Who's gonna stop you?

Bench ssw rope press down ssw cardio acceleration
295 x 6 x 2
150 x 3 x 5
6 x 30 secs

Close Grip Bench ssw cardio acceleration
315 x 2 x 5
2 x 30 secs

Floor press ssw rev grip press down ssw cardio acceleration
275 x 2 x 6
140 x 2 x 15
2 x 30 secs

[knotahumanbeing]

Revival.....prep begins

Bench ssw cable kick back
315 x 3
335 x 3
355 x 3
385 x 3
60 x 3 x 10

Floor press
295 x 3 x 8

DB row ssw cardio acceleration
100 x 4 x 10
4 x 30 seconds

Tricep press down ssw cable curl ssw cardio acceleration
100 x 3 x 25
150 x 3 x 15
3 x 30 secs

[knotahumanbeing]

Redemption

Pull ups
3 x 10

Sumo Deadlifts
315 x 3 x 8

Box Squats
315 x 3 x 8

[knotahumanbeing]

Perseverance

Squats
525 x 3
550 x 3
580 x 3

Single-leg Lying Leg curls ssw lumberjack press
40 x 2 x 10
100 x 2 x 10

Leg extensions ssw one-arm barbell shrugs
200 x 2 x 8
125 x 2 x 12