2/17
Weight- 200.3
BP - 118/62 – 68
Fasted BG - 87
Training - Push Day
20 Min Peloton Cardio Zone 2
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Bench Press - 4x5 195, 1x AMRAP (11)
DB Shoulder Press - 5x10 50
Incline DB Press - 5x10 60
Lateral Raises - Bands
Dips 2x15 BW
Tricep Pushdowns - 4x10 25lbs ps
DB Rolling Tricep Ext. 2x10 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/18
Weight- 201.1
BP - 120/68 - 70
Fasted BG - 83
Training - Leg Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Squats - 4x5 230, 1x AMRAP(11)
RDL - 3x8 225
Leg Ext. - 4x20 2p
Leg Curl - 4x20 2p
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/19
Weight- 200.1
BP - 120/60 - 64
Fasted BG - 90
Training - Rest Day
Rest
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/20
Weight- 199.6
BP - 120/65 - 68
Fasted BG - 86
Training - Pull Day
Barbell Row - 5x5 235
Close Grip Pulldowns - 4x12 1pps + 10lbs ps.
Shrugs - 3x12 240
Band Pullaparts - 4x15
Barbell Curls - 4x10 90
DB Curls - 3x10 30
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/21
Weight- 199.8
BP - 120/62 - 64
Fasted BG - 88
Training - Push Day
Weighted Cable Crunches x50 45lbs.
Hyper-extensions x25
Leg Ext. x50 1p
DB Shoulder Press - 5x5 75
Bench Press - 4x10 185
Incline DB Press - 3x10 65
Lateral Raises - Banded
Dips - 3x10 25 lbs + BW
DB Rolling Tricep Ext. - 2x AMRAP 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Training - Left tricep seems to be lacking when comparing size and strength between the 2. Will be focusing on working that out by adding in some extra extension work to build on the long head + adding in some more work after leg workouts.
Mood - Energy is still high, libido is picking up. My poor girl is walking around the house like a freight train hit her.
Nutrition - Appetite has increased but sticking to the meal plan. May bump up carbs to 400g - 450g in the next few weeks.
1 Like
2/22
Weight- 197.1
BP - 118/64 - 66
Fasted BG - 81
Training - Leg Day
20 Min Peloton Bike Cardio Zone 2
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Squats 4x5 230, 1x AMRAP (12) +1
RDL - 4x10 225
Leg Extensions - 4x20 2p
Leg Curls - 4x20 2p
CGBP - 4x 5-8 135
Tricep Pushdowns - 3x10 45
DB Kickbacks - 3x10 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Another good training session, everything felt smooth. Was able to increase AMRAP on squats and will be looking to increase weight next week. New to RDL’s but seem to be moving good, really able to feel the stretch in the hamstrings. Curls and Exts done with higher volume, really looking to chase the pump and force the blood here. Some extra sets of tricep work to bring up lagging parts.
1 Like
2/23
Weight- 200.1
BP - 120/68 - 66
Fasted BG - 84
Training - Pull Day
20 Min Peloton Bike Cardio Zone 2
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Deadlifts - 4x5 325, 1x AMRAP (12)
CG Lat Pulldown - 4x12 1pps + 10lbs ps
Shrugs - 4x12 240
Banded Pullaparts - 4x15
Barbell Curl - 4x12 70
DB Bicep Curl - 4x12 30
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1mg Retatrutide
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/24
Weight- 201.1
BP - 115/62 - 68
Fasted BG - 81
Training - Push Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Bench Press - 4x5 195, 1x AMRAP (13) +2
DB Shoulder Press - 3x12 60
Incline DB Press - 3x12 65
Lateral Raises - Bands
Dips 3x10 BW + 25lbs.
Tricep Pushdowns - 4x10 25lbs ps
DB Rolling Tricep Ext. 2x10 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/25
Weight- 204.1
BP - 120/64 - 65
Fasted BG - 82
Training - Leg Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Squats - 4x5 240, 1x AMRAP (10)
RDLS - 3x10 230
Leg Extensions - 4x20 2p
Leg Curls - 4x20 2p
CGBP - 4x 5-8 135
Tricep Pushdowns - 3x10 45
DB Kickbacks - 3x10 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Lifts keep increasing and getting hit, overall feeling good. Not sure the reason for the bump in weight today, food hasn’t changed so will attribute it to water / not taking a dump before weighing in and we’ll keep a close eye on it the next couple days.
1 Like
2/26
Weight- 205
BP - 120/68 - 62
Fasted BG - 87
Training - Rest Day
20 Min Peloton Bike Zone 2 Cardio
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/27
Weight- 203.4
BP - 120/60 - 69
Fasted BG - 82
Training - Pull Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Barbell Row - 5x5 240
CG Lat Pulldown - 3x12 1pps + 15lbs ps.
SS/ Shrugs - 3x12 245
SS/ Banded Pullaparts - 4x15
Barbell Curl - 4x12 70
DB Preacher Curl - 4x15 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
2/28
Weight- 203
BP - 120/66 - 70
Fasted BG - 89
Training - Push Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
DB Shoulder Press - 5x5 75
Bench Press - 3x12 185
Incline DB Press - 3x12 65
Side Lateral Raises - Bands
CG Bench Press - 6x8-10 135
Tricep Cable Pushdowns - 3x12 25lbs ps.
Rolling DB Tricep Ext. - 3x15 20
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/1
Weight- 206.7
BP - 118/64 - 68
Fasted BG - 91
Training - Leg Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Squats - 4x5 240, 1x AMRAP (11) +1
RDLs - 4x10 230
Leg Ext. - 4x20 2p
Leg Curl - 4x20 2p
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/2
Weight- 206
BP - 120/64 - 68
Fasted BG - 87
Training - Leg Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Deadlifts - 4x5 335, 1x AMRAP (12)
CG Lat Pulldown - 3x12 1pps + 15lbs ps.
SS/ Shrugs - 4x12 245
SS/ Banded Pullaparts - 4x15
Barbell Curl - 4x12 80
DB Preacher Curl - 4x12 30
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1mg Retatrutide
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/3
Weight- 206.5
BP - 120/68 - 68
Fasted BG - 83
Training - Push Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Ext. x50 1p
Bench - 4x5 205, 1x AMRAP (10)
DB Shoulder Press - 4x12 60
Incline DB Press - 4x12 65
Banded Side Lateral Raises - 2x15
CG Bench Press - 4x 6-8 155
Rolling DB Tricep Ext. - 3x 6-8 30
Tricep Pushdowns - 3x12 25lbs ps
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/4
Weight- 207
BP - 120/62 - 69
Fasted BG - 86
Training - Rest Day
20 Min Peloton Bike Zone 2 Cardio
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/5
Weight- 207
BP - 120/66 - 67
Fasted BG - 86
Training - Leg Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Squats - 4x5 240, 1x AMRAP (10) -1
RDLs - 3x12 235
Leg Ext. - 4x20 2p + 10lbs
Leg Curl - 4x20 2p + 10lbs
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/6
Weight- 207
BP - 118/58 - 64
Fasted BG - 80
Training - Pull Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Barbell Rows - 5x6 240 (+1)
CG Lat Pulldown - 4x8 1pps + 25lbs ps.
SS/ Shrugs - 3x10 250
SS/ Banded Pullaparts - 4x15
Barbell Curl - 4x12 80
DB Preacher Curl - 4x12 30
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/7
Weight- 207
BP - 123/60 - 64
Fasted BG - 84
Training - Push Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
DB Shoulder Press - 4x12 50
Bench Press - 3x12 185
Incline DB Press - 3x10 70
Side Lateral Raises - Bands
CG Bench Press - 4x4-6 225
Tricep Cable Pushdowns - 3x12 25lbs ps.
Rolling DB Tricep Ext. - 3x15 20
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/8
Weight- 207
BP - 120/68 - 64
Fasted BG - 86
Training - Leg Day
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Squats - 4x5 240, 1x AMRAP (12)
RDLs - 4x12 235
Leg Ext. - 4x20 2p + 10lbs
Leg Curl - 4x20 2p + 10lbs
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like