220lbs @ 10% BF by May 2023

Training Training Logs
1291

Whatever happened to the 25 mile walks

They were the days brother

1 Like
1293

Goals for 2022

Squat 600x1, parallel.

Trap bar dl 700x1.

Pullup +180 x 1.

Run one mile in eight minutes.

Dexa scan results 10% bf.

Close thirty transactions.

20 Likes
1294

Training for 1/5

LEGS 1
Squat 10x240, 10x240, 10x240
Squat 10x150, 10x150, 10x150, 10x150, 10x150

1-mile walk

food for 1/4 calories 1849, carbs 164, fat 95, protein 99

bodyweight 1/5 7am 226lbs

14 Likes
1295

Training for 1/6

PUSH 2
Bench Press 50x10, 140x5, 200x5, 230x5, 280x3, 315x0
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 1/5 calories 2296, carbs 216, fat 87, protein 176

bodyweight 1/6 9am 227lbs

16 Likes
1296

You have no idea how impressive this is to me considering I canā€™t even fathom myself weighing 180lbs!!

Hows the shoulder feeling?

Nice to see some non gym goal my man. What industry you in?

2 Likes
1297

No pain ever now. Just weak.

Real estate.

2 Likes
1298

Aim lower. Dexa usually comes in low so I know you can get lower than a Dexa 10%.

2 Likes
1299

I skipped reading the first line and saw this, thought it was your workout for today and was hyped for you.

Youā€™ll get it easy

3 Likes
1300

Training for 1/7

PULL 2
Barbell Row 10x135, 5x225, 5x315, 1x365
Barbell Row 1x385, 3x315, 25x225, 50x135
Preacher Curl 10x100, 10x100, 10x100
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 1/6 calories 1825, carbs 150, fat 51, protein 203

bodyweight 1/7 6am 227 lbs

16 Likes
1301

Training for 1/8

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 1/7 calories 1819, carbs 212, fat 84, protein 71

bodyweight 1/8 8 am 230 lbs

19 Likes
1302

maintenance log

week 12 (1/2-1/8)

blood pressure 1/3 108/56, 1/5 118/64, 1/7 98/52

Resting heart rate 1/3 79, 1/5 78, 1/7 86

7-day average bodyweight 227lbs (previous week avg 230 lbs)

average daily calories 1924, carbs 186, fat 78, protein 132.

trained 7 days. 3 hours of cardio.

for week 13 (1/9-1/15) calories: 1800 w/180g protein. programming: PPL, 7 training sessions. 4 hours cardio. pharma: none

15 Likes
1303

Training for 1/9

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 1/8 calories 2019, carbs 189, fat 105, protein 85

bodyweight 1/9 8am 227lbs

17 Likes
1304

Training for 1/10

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 1/9 calories 2259, carbs 203, fat 102, protein 153

bodyweight 1/10 6am 228 lbs

16 Likes
1305

We seem to be on opposite ends here, but does this cause you any concern? It seems very low to me. I think under 60 diastolic is considered hypotension?

Amazing to me how low BP is for you while using AAS.

1 Like
1306

Surgery must be coming up soon?

1 Like
1307

yes, 1/20/2022.

Iā€™m worried though.

My pre surgery covid test is 1/17. I tested positive on 1/3, I hope I can test negative by then, or they will reschedule me.

5 Likes
1308

No.

It means I am not drinking enough water. When I am at a gallon a day it is in the proper range, less than that, and I see it trend low.

4 Likes
1309

Fingers crossed you get a negative covid test result by then.

1 Like
1310

Still get confused by your date formatting.

1 Like
1311

I get it.

There are words Brits use in their logs I have to google. Like arvo.

3 Likes