Time- 6:15 a.m.
Starting weight this week 175.8
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Superset with Bent smith machine rows
4 × 10-12 @ 50 Lbs
Preacher curls
4 × 10-12 @ 50 Lbs
Superset with db preacher curls
4 × 10-12 @ 15 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Alternating curls
4 × 10-12 @ 20 Lbs
Meal 1
2 slices wheat bread
1.5 tbsp crunchy peanut butter
1 bag quaker oats rice crisp
1 Ensure max protein
Meal 2
2 cups cheerios
1 cup almond milk
Dinner
2 gardein fishless filets
2 whole wheat hamburger buns
200g mccain quick cook fries
4 Likes
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 80 Lbs
Low bar squats
4 × 10-12 @ 135 Lbs
Hack squats
4 × 10-12 @ 135 Lbs
Shoulder press
1 × 12 @ 70 Lbs
1 × 12 @ 90 Lbs
1 × 12 @ 105 Lbs
1 × 12 @ 120 Lbs
Meal 1
Progresso Mediterranean lentil soup
Meal 2
1 strawberry nutrigrain bar
1 blueberry nutrigrain bar
1 cup ripple milk
Dinner
100g beyond steak
1.5 cups mashed potatoes
1 cup corn
1 cup green beans
2 Pillsbury biscuits
4 Likes
Time- 6:15 a.m.
Flat db bench
4 × 10-12 @ 70 Lbs
Tricep extensions
4 × 10-12 @ 60 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Cable pushdown
4 × 12 @ 45 Lbs
Supinated front raise
4 × 10-12 @ 15 Lbs
Superset with skullcrushers
4 × 10-12 @ 40 Lbs
Meal 1
2 gardein fish free filet
2 healthy life whole wheat buns
150g crinkle cut fries
Meal 2
2 cans chunk light tuna
8 slices wheat bread
1 tbsp Hellmann’s vegan mayo
Meal 3
Progresso southwest-style black bean soup
Snack- Kars mixed nuts
Caloric intake- 2315/2400
Water intake- 128oz
Protein- 117g
Carbohydrate- 274g
Fat- 108g
4 Likes
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Smith machine bent rows
4 × 10-12 @ 135 Lbs
Preacher curls
4 × 10-12 @ 50 Lbs
Superset with db preacher curls
4 × 10-12 @ 15 Lbs
Wide grip cable rows
4 × 10-12 @ 100 Lbs
Alternating curls
4 × 10-12 @ 20 Lbs
Hammer curls
4 × 10-12 @ 15 Lbs
Meal 1
2 slices soft wheat bread
1.5 tbsp crunchy peanut butter
1 Ensure max protein shake
1 bag caramel rice crisp
Meal 2
7.5 gardein ultimate chicken tender
5 whole wheat tortilla
200g crinkle cut fries
Meal 3
Progresso Mediterranean lentil soup
Caloric intake- 1844/2100
Water intake- 128oz
Protein- 100g
Carbohydrate- 263g
Fat- 53g
4 Likes
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 80 Lbs
Low bar squats
1 × 10 @ 135 Lbs
1 × 10 @ 155 Lbs
2 × 10 @ 185 lbs
Hack squats
3 × 10-12 @ 185 Lbs
Hammer strength shoulder press
3 × 10-12 @ 110 Lbs
Meal 1
2 Bartlett pears
1 peach
Meal 2
Subway tuna footlong with extra tuna
Meal 3
Oikos pro peach yogurt
Caloric intake- 1686/2100
Water intake- 64oz
Protein- 78g
Carbohydrate- 164g
Fat- 81g
4 Likes
Time- 6:15 a.m.
Db Shoulder press
4 × 10-12 @ 40 Lbs
Lateral raises
4 × 10-12 @ 15 Lbs
Hammer strength shoulder press
4 × 10-12 @ 100 Lbs
Front raises
4 × 10-12 @ 15 Lbs
Face pulls
4 × 10-12 @ 30 Lbs
Meal 1
Progresso italian bean and pasta
Meal 2
1 peach
Meal 3
4 whole wheat tortillas
200g red skin potatoes
1/2 cup refried beans
1/2 cup spanish rice
Snack
Oikos pro salted caramel yogurt
Caloric intake- 1352/2100
Water intake- 64oz
Protein- 59g
Carbohydrate- 254g
Fat- 20g
5 Likes
Time- 6:15 a.m.
Starting weight this week 176.2
Infline db bench
4 × 10-12 @ 65 Lbs
Tricep extension
4 × 10-12 @ 60 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skull crushers
4 × 10-12 @ 40 Lbs
Cable pushdowns
4 × 10-12 @ 55 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
1 mile walk with the wife and kid after I woke up
Meal 1
Progresso chickpea noodles soup
Meal 2
2 slices wheat bread
2 tbsp crunchy peanut butter
1 teaspoon honey
1 bag Quaker oats cheddar rice crisp
Meal 3
3 cans chunk light tuna
1.5 tbsp Hellmann’s vegan mayo
3 healthy life whole wheat buns
Snack
1 bag kars mixed nuts
Caloric intake- 2085/2100
Water intake- 128oz
Protein- 125g
Carbohydrate- 198g
Fat- 120g
4 Likes
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Bent rows
4 × 10-12 @ 135 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Db preacher curls
4 × 10-12 @ 20 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Alternating curls
4 × 10-12 @ 20 Lbs
Meal 1
Progresso southwest style black bean
Meal 2
2 healthy life whole wheat hamburger buns
2 gardein fish-free fish filet
1 tbsp Hellmann’s vegan mayo
63g mccain quick cook fries
Meal 3
Kroger pizza crust
1/4 cup kroger parlor style pizza sauce
1/2 cup mozzarella cheese
1/2 cup black olives
1/4 cup banana pepper
5 field roast vegan pepperoni
Caloric intake- 1870/2100
Water intake- 128oz
Protein- 83g
Carbohydrate- 269g
Fat- 65g
4 Likes
s.gentz
October 30, 2024, 10:21am
91
TheBeardedWonder:
Protein- 83g
Protien is very low. I would get this up to at least 1g per lb of lean body mass. Your body needs a min amount of protien to hold onto muscle and function properly.
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
1 × 10-12 @ 135 Lbs
2 × 10-12 @ 155 Lbs
1 × 10-12 @ 185 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Leg extensions
4 × 10-12 @ 90 Lbs
Meal 1
Progresso italian bean and pasta
Meal 2
3 slices soft wheat bread
2 tbsp crunchy peanut butter
1 tbsp local honey
1 bag quaker oats cheddar rice crisps
Meal 3
2.5 cups ziti noodles
1 cup gardein beefless ground
1/2 cup daiya mozzarella
1 cup ragu
Caloric intake- 1902/2100
Water intake- 128oz
Protein- 92g
Carbohydrate- 248g
Fat- 63g
3 Likes
Addressing that now. I havent been eating very regularly on third shift, I’m going to start preparing food again prioritizing protein starting today.
1 Like
Time- 6:15 a.m.
Flat db bench
4 × 10-12 @ 70
Tricep extensions
4 × 10-12 @ 60 Lbs
Pec flys
4 × 10-12 @ 25 Lbs
Skull crushers
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
2 cans chunk light tuna
200g egg whites
1 cup rice
Meal 2
200g egg whites
Meal 3
Subway tuna footlong with extra tuna
Also stole a crunch bar out of my kids halloween candy
Caloric intake- 1714/2100
Water intake- 128oz
Protein- 127g
Carbohydrate- 152g
Fat- 64g
4 Likes
Time- 6:15 a.m.
Deadlift
1 × 12 @ 135 Lbs
1 × 10 @ 185 Lbs
1 × 10 @ 205 Lbs
1 × 10 @ 225 Lbs
Seated alternating curls
4 × 10-12 @ 20 Lbs
Hammer strength row
3 × 10-12 @ 90 Lbs
1 × 10 @ 180 Lbs
Hammer curls
4 × 10-12 @ 20 Lbs
Lat pullthroughs
4 × 10-12 @ 55 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
Meal 2
400g egg whites
Snack
1 bag One spicy nacho protein puffs
Meal 3
4 whole wheat tortillas
200g roasted redskin potatoes
1 cup rosarita refried beans
1 cup knorrs spanish rice
Caloric intake- 2008/2100
Water intake- 128oz
Protein- 140g
Carbohydrate- 294g
Fat- 30g
5 Likes
Time- 6:15 a.m.
Db bench
4 × 10-12 @ 70 Lbs
Dips
4 × 10-12 @ bodyweight
Incline flys
4 × 10-12 @ 20 Lbs
Incline skullcrushers
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 55 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
Snack after gym before bed
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner (early overtime today so I have to eat on the go)
Progresso Mediterranean lentil soup
4 mandarin oranges
Caloric intake- 1801/2100
Water intake- 128oz
Protein- 162g
Carbohydrate- 213g
Fat- 33g
4 Likes
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Superset with lat pullthroughs
4 × 10-12 @ 55 Lbs
Alternating curls
4 × 10-12 @ 25 Lbs
Super set with hammer curls
4 × 10-12 @ 20 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
Snack after gym before bed
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
6 gardein ultimate chik’n tenders
4 whole wheat tortillas
200g mccain crinkle cut fries
Shredded lettuce
Caloric intake- 2688/2400 (went over a bit today)
Water intake- 128oz
Protein- 201g
Carbohydrate- 325g
Fat- 70g
2 Likes
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 90 Lbs
Low bar squats
1 × 12 @ 135 Lbs
1 × 8 @ 185 Lbs
1 × 8 @ 205 Lbs
1 × 6 @ 225 Lbs
Leg extensions
4 × 10-12 @ 85 Lbs
Hack squats
4 × 10-12 @ 185 Lbs
Meal 1
150g salmon
1 cup rice
Snack after gym before bed
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner (more early overtime today)
Progresso chickpea noodle soup
6 mandarin oranges
1 pack nut harvest cashews
Caloric intake- 2152/2400
Water intake- 128oz
Protein- 132g
Carbs- 248g
Fat- 71g
4 Likes
A few pictures from last year around this time
2 Likes
Current pictures for comparison
6 Likes
Dude. This is awesome. Inspiring. Well done. A testament to consistency and intent.
1 Like