ShredQuest

08/22/2026

08/02/2026

Back stuff

Not your normal single arm lat pull - first few reps keeping elbow tight to body, last few reps letting elbow track a bit. Abs on the entire time. Big stretch, lots of tension, almost feels dangerous 😈

3 way shrug - first shrug aiming for back and slight up, second shrug moving from flexion into extension, third shrug aiming shoulders straight up for ears

Low row - narrowish grip, elbows close, lat focused. Clean reps to near failure then a few more with some English on em.

Upper back row - shoulder width grip, elbows out, upper back focused

07/30/2026

Ass and ti***es day

RDL
Lying leg curl
GHR
Incline press
Decline press
Fly

Jury is still out on the cable RDL. It feels pretty solid and I like it because I can leverage my body against the weight in ways I can’t with a barbell but as is, the weight actually offloads at the bottom, which isn’t ideal. Easy fix though, just need a small box to stand on 👌

07/21/2026

Leg day stuff

Multi hip flexion, extension, abduction
Lying leg curl
Single leg ext
Leg press
SSB Bulgarians
RDL
GHR
Band ham curl
Abs

07/14/2026

Delts & Chest

Cuff lateral
DB reverse fly
Cable fly
Incline smith press
Decline cable press
Behind neck smith press
SA cable curl

07/13/2026

Legs

Cable adductor
Multi hip abductor
Leg curl
SSB calf raise
Single leg extension
Leg press - 2 wide, 2 narrow
SSB split squat
SSB box squat

07/08/2026

A few from back of the body day

07/07/2026

Chest and delts action

Chest: 1 fly + 1 flat press + 1 incline press
Delts: 1 lateral, 1 overhead press, 1 rear delt movement

Currently running 18 sets per week for on quads and delts across 2 training sessions. Rest of the body is 9 sets per week.

Building momentum

06/13/2026

The struggle is real 😂

04/26/2026

Upper 1 ✅

Pulled training back to 3-4x per week because your boi needs sleep.😴

Rotation A: Upper, lower, upper, arms
Rotation B: Lower, upper, lower, arms

Ran this setup all through my last cut and really liked it. With a rest day between each session, always coming into training feeling fresh and ready to push.

A few more weeks left in the push up phase before I clean things up a bit!