I have seen very good physiques accomplished many different paths. I don’t buy there is good reason to place all your eggs in any singular “optimal” program.
What if your choice of “optimal” program is not the optimal program for you? Or maybe at your current development, what was your “optimal” program is no longer what is needed to further progress?
The question boils down to when do we make a program change.
50mins fasted cardio
Push+Quads (Delt focus)
Friday, Oct 10, 2025 at 11:28am
Meadows Lateral Raise Partials
Set 1: 45 lbs x 15
Set 2: 45 lbs x 17 [Failure]
Viking Press
Set 1: 115 lbs x 13 [Failure]
Set 2: 95 lbs x 13 [Failure]
Pendulum Squat (Machine)
Set 1: 185 lbs x 17 [Failure]
Set 2: 135 lbs x 11 [Failure]
Butterfly (Pec Deck)
Set 1: 200 lbs x 15
Set 2: 200 lbs x 13 [Failure]
Triceps Pushdown
Set 1: 80 lbs x 26 [Failure]
Set 2: 80 lbs x 8 [Failure]
Set 3: 80 lbs x 5 [Failure]
@hevyapp
50mins fasted cardio
Pull + Hams (Thickness) today
Couldnt hit regular gym so i did some poor crossfitter alternatives.
Anything’s better than nothing
When’s the update photos coming? Need our weekly dose of nearly naked Andrew!
Glad to hear the scales playing ball again, such a mind game when it doesn’t!
You are definitely looking leaner. And that’s a great tuxedo.
Hey - just saying, you are at stage weight now but need to be 5%. You are not going to get there. You are maybe ten percent now, could cut to 5%, but then you just look skinny.
Such helpful advice.
Do me a favor and stay the fuck out of my log, mmkay?
Looking great Andrew!
Were lowering carbs a bit on high day.
Also upping t3 clen and reta.
If we dont see solid progress in the next 2 weeks, we’re calling off the show as this course is not good for me mentally or physically.
Don’t be hard on yourself if it doesn’t work out man. Be proud of the grind you put in already.
Might it be worth a try to run the next two weeks with significantly higher volume and less intensity. Stay on your diet. That is, only make a single change. Don’t add too many variables, only one. You can make an assessment of the progress in two weeks.
Also, IMO, typically in contest prep you see linear progress over the contest prep duration.
50mins fasted cardio
Push+Quads (Chest focus)
Tuesday, Oct 14, 2025 at 11:52am
Chest Press (Machine)
Set 1: 275 lbs x 10 [Failure]
Set 2: 225 lbs x 9 [Failure]
Meadows Lateral Raise Partials
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15 [Failure]
Cable Fly Crossovers
Set 1: 42.5 lbs x 15 [Failure]
Set 2: 42.5 lbs x 9 [Failure]
Triceps Pushdown
Set 1: 80 lbs x 26 [Failure]
Set 2: 80 lbs x 13 [Failure]
Set 3: 80 lbs x 8 [Failure]
Leg Extension (Machine)
Set 1: 75 lbs x 14 [Failure]
Set 2: 75 lbs x 9 [Failure]
@hevyapp
55mins fasted cardio
Pull+Hams (Width)
Wednesday, Oct 15, 2025 at 11:11am
Lat Pulldown (Cable)
“Wide”
Set 1: 220 lbs x 9 [Failure]
Set 2: 180 lbs x 13 [Failure]
Straight Arm Lat Pulldown (Cable)
Set 1: 55 lbs x 15 [Failure]
Set 2: 55 lbs x 12 [Failure]
Shrug (Smith Machine)
“Pre-Exhaust, 2xFail”
Set 1: 315 lbs x 20
Set 2: 275 lbs x 20
Set 3: 275 lbs x 16 [Failure]
Reverse Curl (Cable)
Set 1: 50 lbs x 18 [Failure]
Set 2: 50 lbs x 13 [Failure]
Lying Leg Curl (Machine)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 13 [Failure]
Set 3: 150 lbs x 7 [Failure]
@hevyapp
Nothing to add, just doing the work.
55mins fasted cardio
Push+Quads (Delt focus)
Friday, Oct 17, 2025 at 11:00am
Meadows Lateral Raise Partials
Set 1: 45 lbs x 16 [Failure]
Set 2: 45 lbs x 15 [Failure]
Viking Press
Set 1: 115 lbs x 15 [Failure]
Set 2: 95 lbs x 17 [Failure]
Pendulum Squat (Machine)
“Almost passed out, stopped after top set”
Set 1: 225 lbs x 9 [Failure]
Set 2: 0 lbs x 0 [Failure]
Butterfly (Pec Deck)
Set 1: 200 lbs x 15
Set 2: 200 lbs x 13 [Failure]
Triceps Pushdown
Set 1: 80 lbs x 26 [Failure]
Set 2: 80 lbs x 8 [Failure]
Set 3: 80 lbs x 5 [Failure]
@hevyapp
Off to an indoor water park this weekend for the kiddo’s birthday party. Might take a drive through Yosemite as its on my “California Bucket List”.
Gonna be MOGpocalypse for any Dads at the water park this weekend.
Those seem your best set of pics so far.
IMO, regardless the “name” of the poses, the objective is to do the pose to make your entire body looks its best and still fulfill what is considered that particularly called pose.
Example: Your side triceps pose displays your triceps very well, but I think that you can improve the total look of the pose. Can you twist a little more to show both pecs and your abs and serratus?
55mins fasted cardio
Pull+Hams (Width)
Wednesday, Oct 22, 2025 at 11:22am
Lat Pulldown (Cable)
Set 1: 220 lbs x 9 [Failure]
Set 2: 180 lbs x 13 [Failure]
Straight Arm Lat Pulldown (Cable)
Set 1: 55 lbs x 15 [Failure]
Set 2: 55 lbs x 12 [Failure]
Shrug (Smith Machine)
Set 1: 315 lbs x 20
Set 2: 275 lbs x 20
Set 3: 275 lbs x 16 [Failure]
Reverse Curl (Cable)
Set 1: 50 lbs x 18 [Failure]
Set 2: 50 lbs x 13 [Failure]
Lying Leg Curl (Machine)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 13 [Failure]
Set 3: 150 lbs x 7 [Failure]
@hevyapp
I see a significant improvement.
BTW, your side triceps pose is a vast improvement. You should also experiment with twisting more toward the front.
Okay so after talking with coach we’re seeing progress, but too little for how aggressive our approach is.
We’ve decided to call off the show as it’s unlikely to happen at this rate, and this process is doing more harm than good.
Coach sent me the reverse diet plan (at least for the next week) and we’ll monitor how my body adapts so we can transition into a gaining phase.
My body is at a point that this should be fun to watch.
I’m on a prescribed meal plan, but the macros are as follows:
Non-Training Day Estimated Macros
Protein: ~220 g
Carbs: ~135 g
Fat: ~44 g
Calories: ~1,950 kcal
Training Day Estimated Macros
Protein: ~226 g
Carbs: ~183 g
Fat: ~47 g
Calories: ~2,190 kcal
Cardio reduced from 55mins x7 days > 45mins x5 days.
Free meal this weekend.
Reducing clen 100 > 50.
Reducing t3 50 > 25.
Reducing reta 4mg > 2mg.
Gear: 350 test 200 mast only.
Dropping: winny, var, cardarine, yohimbine.
I’ll draft up some comparison pics from week 1 to today in a bit. It’s awesome to see.