Sounds like a solid plan. I don’t think it matters too much what you do, so long as you do it consistently.
4 Likes
Training for 5/1/2021
LEGS
Squat 10x135,10x225,20x265,20x265,20x265,20x265,20x265
2 mile walk
food for 4/30 calories 4089, carbs 442, fat 117, protein 336
bodyweight 5/1 4am 235lbs
3 Likes
Training for 5/2/2021
PUSH B
Bench 10x135,10x225,10x290,10x290,10x290,10x290,15x290
Seated OHP 10x140,10x140,10x140,10x140,10x140
DB Tricep Press 10x40,10x40,10x40,10x40,10x40
DB Lat Rear Raise 10x25,10x25,10x25,10x25,10x25
Dips 20,20,20,20,20,20
3 mile walk
food for 5/1 calories 3800, carbs 386, fat 87, protein 348
bodyweight 5/2 5am 234lbs
5 Likes
Nice benching.
1 Like
Training for 5/3/2021
PULL B
Barbell Row 10x270,10x270,10x270,10x270,10x270
Lat Pull Down 25x70,25x70,25x70,25x70,25x70
One Arm DB Row 25x40,25x40,25x40,25x40,25x40
Shrug 10x40,10x40,10x40,10x40,10x40
2 mile walk
food for 5/2 calories 3714, carbs 346, fat 105, protein 348
bodyweight 5/3 4am 235lbs
3 Likes
What you are doing is really close to optimal (only because perfect doesnt exist).
Compounds >>>>>>>> any thing else
Frequency > Volume (with in reason, maxing out singles 6 times a week probably wont build as much muscle as doing those same lifts 3 times a week with a significant amount of volume)
In short, train as much volume on the compound lifts as you can as frequently as you can. I am more than a little jealous of the program you are able to run. Hopefully I can build up to that in the coming months/years.
5 Likes
Training for 5/4/2021
LEGS
Squat 5x135,5x225,5x275,5x315,5x350,5x405
Squat 10x135,10x135,10x135,10x135,10x135
2 mile walk
food for 5/3 calories 3807, carbs 374, fat 92, protein 326
bodyweight 5/4 4am 237lbs
8 Likes
Nice squatting.
1 Like
Training for 5/5/2021
PUSH A
Bench 3x135,3x225,3x275,10x300,10x300,10x300,10x300,13x300 w/slingshot
CG Bench 10x135,10x230,10x230,10x230,10x230,10x230
OHP 10x140,10x140,10x140,10x140,10x140
DB Side Raise 10x35,10x35,10x35,10x35,10x35
DB Front Raise 10x25,10x25,10x25,10x25,10x25
Dips 20,20,20,20,20
2 mile walk
food for 5/4 calories 3800, carbs 390, fat 80, protein 342
bodyweight 5/5 4am 237lbs
6 Likes
You fucking legend of a man
I’ve got good money on you winning this challenge man. Do not let me down
5 Likes
My money is on 2sides_whufc. He looks totally different. I look the same.
1 Like
Behave
2 Likes
It could be his year
His football team are having a flukey season so who knows 
1 Like
week 3 (4/28-5/5) of 16 complete
500mg test cyp 300 mg NPP
blood pressure 4/14 118/68, 4/16 120/66, 4/21 122/78, 4/23 118/72, 4/26 122/70, 4/28 116/64, 5/2 118/68, 5/5 110/68
no sides. no AI yet.
bodyweight 4/14 221, 4/21 231, 4/28 230, 5/5 237
Average daily calories 3808, carbs 390, fat 93, protein 336.
trained 6 days. 5 hours of cardio.
For week 4 (5/5-5/12) 6 training sessions. food at 3800 cals. 8 hours cardio.
3 Likes
Nice blood pressuring.
1 Like
Loool the syringe got me laughing! It’s nice to have some self-depreciation humour!
Most people using gear have no business doing it. You’re clearly not one of these people. You’re dedication and work ethics is amazing, gear or no gear, and it pays clearly, seeing your incredible strength as well as weight loss and physical transformation!
I’m probably in the minority here but I think a good PPl à la Renaissance Periodization or Mountaindog is the best way to go for aesthetics. Yeah 5/3/1 is good for gaining muscle, but not as good and the development won’t be as complete than a pure bodybuilding routine.
This is obviously my own personal anecdote, but among the many, many different kinds of programs I did, the best aesthetic gains I got were either from Mountaindog PPL or Bro split with CT (this one I don’t recommend in a cut though, but with gear, a bro split might be less suboptimal than natty).
There’s a reason bodybuilders do this.
3 Likes
Training for 5/6/2021
PULL A
Deadlift 5x135,3x225,3x275,3x315,3x375,3x405,1x500
Row 15x225,15x225,15x225,15x225,15x225
One Arm DB Row 25x40,25x40,25x40,25x40,25x40
Shrug 10x40,10x40,10x40,10x40,10x40
2 mile walk
food for 5/5 calories 3800, carbs 387, fat 80, protein 342
bodyweight 5/6 4am 237lbs
4 Likes
Training for 5/7/2021
LEGS
Squat 5x150,3x240,3x290,2x380,1x425,1x455,1x480 (pr)
Squat 10x150,10x150,10x150,10x150,10x150
Leg Curl 10x45,10x45,10x45,10x45,10x45
Leg Extension 10x45,10x45,10x45,10x45,10x45
3 mile walk
food for 5/6 calories 3800,carbs 387,fat 80,protein 342
bodyweight 5/7 4am 239lbs
8 Likes
Congrats on the PR!
1 Like
Hell yeah man, nice work on the PR! Pumped to see how bad I lose to you in T-ransformation 
1 Like