220lbs @ 10% BF by May 2023

Training Training Logs
1271

I’ve been on since April 2021.

I last got labs in June 2021, didn’t want to find a reason to have to stop. Quit going.

I got labs today, can’t wait to see the results. I’m either all jacked up, or just fine. Either the supplements for organ health and good labs are worth the money or I’ve been taking 15-20 pills per day for nothing.

These results will give me an idea of what length of time and amounts I can experiment with in 2022.

Today is also day one with no energy stack (cardarine, salbutamol, caffeine tablet). I don’t like it, I’ve gotten used to being over stimulated.

Had to stop taking everything including natural things. Do not want to have a reaction/die due to anesthesia because I didn’t disclose. They even said do not take fish oil, that’s the one med in my medical records.

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1272

Training for 12/28

PUSH 1
Overhead press 50x10, 105x12, 105x12, 105x12
Power Press 25x15, 25x15, 25x15
Pushup 20,20,20,20,20

Cable Machine
Incline Chest Press 10x15, 10x15, 10x15
Chest Press 10x15, 10x15, 10x15
Alt Shoulder Press 10x15, 10x15, 10x15
Overhead Triceps Extension 10x15, 10x15, 10x15
Standing Triceps Extension 10x15, 10x15, 10x15
One Arm Triceps Extension 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Lat Pushdown 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15

1-mile walk

food for 12/27 calories 1780, carbs 93, fat 85, protein 173

bodyweight 12/28 7 am 234 lbs

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download
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:smiley:

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Training for 12/29

PULL 1
Pull Up 10,10,10 @bw

Cable Machine
Lat Pulldown 25x15, 25x15, 25x15
Straight Arm Lat Pulldown 25x15, 25x15, 25x15
Bent Over Lat Pull 10x15, 10x15, 10x15
Upright Row 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15
Side Raise 10x15, 10x15, 10x15
Cable Fly 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Standing Cable Lift 10x15, 10x15, 10x15
Wood Chop 10x15, 10x15, 10x15
Face Pull 10x15, 10x15, 10x15
Seated Cable Row 10x15, 10x15, 10x15

1-mile walk

food for 12/28 calories 1584, carbs 114, fat 66, protein 138

bodyweight 12/29 7am 231 lbs

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1275

image

Is this what a wood chop is?

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1276

:rofl:

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1277

Training for 12/30

LEGS 1
Squat 10x150, 10x150, 10x150, 10x150, 10x150

1-mile walk

food for 12/29 calories 550, carbs 19, fat 11, protein 93

bodyweight 12/30 9am 226 lbs

15 Likes
1278

Training for 12/31

PUSH 2
Bench Press 50x10, 140x5, 200x5, 250x5, 300x3, 350x1
Bench Press 240x10, 240x10, 240x10, 240x10, 240x10
Plate Front Raise 25,25,25

Cable Machine
Incline Chest Press 10x15, 10x15, 10x15
Chest Press 10x15, 10x15, 10x15
Alt Shoulder Press 10x15, 10x15, 10x15
Overhead Triceps Extension 10x15, 10x15, 10x15
Standing Triceps Extension 10x15, 10x15, 10x15
One Arm Triceps Extension 10x15, 10x15, 10x15
Cable Rope Triceps Pushdown 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Lat Pushdown 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15

1-mile walk

food for 12/30 calories 1180, carbs 172, fat 47, protein 16

bodyweight 12/31 9am 222lbs

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1279

Goals for January 2022

  1. Walk 50 miles.
  2. Train 31 times.
  3. Average 1800 calories w/ 180 grams of protein each day.
  4. zero days over calorie goal.
20 Likes
1280

Training for 1/1

PULL 2
Barbell Row 10x135, 5x225, 5x315, 1x365
Barbell Row 1x405, 3x315, 25x225, 50x135
Preacher Curl 10x90, 10x90, 10x90
Barbell Curl 10x45, 10x45, 10x45
Lat Raise 10x35, 10x35, 10x35
Dumbbell One Arm Row 10x35, 10x35, 10x35
Cable Rope Face Pull 10x15, 10x15, 10x15

1-mile walk

food for 12/31 calories 0, carbs 0, fat 0, protein 0

bodyweight 1/1 9am 220 lbs

18 Likes
1281

Fasting on NYE, the willpower of this man!

2 Likes
1282

Animal!

1 Like
1283

Strong benching and BB rows. Very impressive.

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maintenance log

week 11 (12/26-1/1)

blood pressure 12/27 116/60, 12/29 114/70, 12/31 116/80

Resting heart rate 12/27 82, 12/29 74, 12/31 72

7-day average bodyweight 230lbs (previous week avg 238 lbs)

average daily calories 1341, carbs 102, fat 60, protein 101.

trained 7 days. 2 hours of cardio.

for week 12 (1/2-1/8) calories: 1800 w/180g protein. programming: PPL, 7 training sessions. 7 hours cardio. pharma: none

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Training for 1/2

LEGS 2
Squat 5x150,1x240,1x330,1x380,1x420
Squat 1x470,1x520,1x420,1x330,10x240
Squat 10x150,10x150,10x150,10x150,10x150

1-mile walk

food for 1/1 calories 1972, carbs 125, fat 109, protein 120

bodyweight 1/2 9am 224 lbs

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IMG_20220102_101907
IMG_20220102_101907720×558 304 KB

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Training for 1/3

PUSH 1
Overhead press 50x10, 110x12, 110x12, 110x12
Power Press 25x15, 25x15, 25x15

Cable Machine
Incline Chest Press 10x15, 10x15, 10x15
Chest Press 10x15, 10x15, 10x15
Alt Shoulder Press 10x15, 10x15, 10x15
Overhead Triceps Extension 10x15, 10x15, 10x15
Standing Triceps Extension 10x15, 10x15, 10x15
One Arm Triceps Extension 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Lat Pushdown 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15

1-mile walk

food for 1/2 calories 1941, carbs 227, fat 20, protein 211

bodyweight 1/3 8am 227lbs

20 Likes
1288

Aligning nicely with thread title. Keep it going!

3 Likes
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Training for 1/4

PULL 1
Pull Up 10,10,10 @bw

Cable Machine
Lat Pulldown 25x15, 25x15, 25x15
Straight Arm Lat Pulldown 25x15, 25x15, 25x15
Bent Over Lat Pull 10x15, 10x15, 10x15
Upright Row 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15
Side Raise 10x15, 10x15, 10x15
Cable Fly 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Standing Cable Lift 10x15, 10x15, 10x15
Wood Chop 10x15, 10x15, 10x15
Face Pull 10x15, 10x15, 10x15
Seated Cable Row 10x15, 10x15, 10x15

1-mile walk

food for 1/3 calories 1722, carbs 148, fat 108, protein 78

bodyweight 1/4 7am 227 lbs

17 Likes
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Untitled
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