Back With A Vengeance 2024

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

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

Great work!!

3 Likes

Dude. This is awesome. Inspiring. Well done. A testament to consistency and intent.

1 Like