Proof of work
2 Likes
nice work
1 Like
From start to current. Still tons of work to do but will be pushing more food and training volume starting tomorrow. Excited for what’s next.
2 Likes
great progress so far
looking forward to this next phase
1 Like
12/8
Weight- 195
BP - 120/68 – 64
Fasted BG - 88
Training
20 Min Peloton
Seated Military Press - 140x5, 150x5, 160x5 FSL AMRAP (12)
Bench Press 5x10 175
DB Rows 5x10 70
DB Curls 3x10 30
Dips 3x10 BW
Tricep Pushdowns 3x10 30
DB Rolling Tricep Ext 2x20 20
Face Pulls 2x25 25
Nutrition
Totals - 2054 Cals 246P/172C/46F
Meal 1 - 130 Cals 4C/2F/25P
Protein Shake
Meal 2 - 498Cals 74C/4F/58P
300g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 522 Cals 36C/21F/43P
2 eggs
1 cup egg whites
200g sweet potatoes
14g kerrygold butter
Meal 4 - 456 Cals 24C/ 12F/68P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
Meal 5 - 449 Cals 35C/8F/53P
97/3 4oz Ground Beef
1 Cup Egg Whites
200g Sweet Potato
Supplementation
4mg Retatrutide
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/9
Weight- 195.8
BP - 120/64 – 72
Fasted BG - 84
Training
20 Min Peloton
Deadlifts - 305x5, 325x5, 345x5
Squats - 225 10,10,8
Leg Extensions - 4x10 1p + 25lbs
Leg Curls - 4x10 1p + 25lbs
Weighted Cable Crunches 2x25 30
Hyperextensions 2x15 70
Nutrition
Totals - 2054 Cals 246P/172C/46F
Meal 1 - 130 Cals 4C/2F/25P
Protein Shake
Meal 2 - 498Cals 74C/4F/58P
300g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 522 Cals 36C/21F/43P
2 eggs
1 cup egg whites
200g sweet potatoes
14g kerrygold butter
Meal 4 - 456 Cals 24C/ 12F/68P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
Meal 5 - 449 Cals 35C/8F/53P
97/3 4oz Ground Beef
1 Cup Egg Whites
200g Sweet Potato
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/11
Weight- 195.4
BP - 120/58 – 75
Fasted BG - 82
Training
20 Min Peloton
Bench Press - 190x5, 200x5, 215x5 FSL AMRAP (12)
Seated Military Press 135 5x10
Lat Pulldowns 5x10 1pps + 15lbs ps
DB Curls 3x10 30
Dips 3x10 BW
Tricep Pushdowns 3x10 35
Face Pulls 2x25 25
Nutrition
Totals - 1950 Cals 230P/170C/46F
Meal 1 - 315 Cals 35C/8F/27P
97/3 4oz Ground Beef
200g Sweet Potato
Meal 2 - 498Cals 74C/4F/58P
300g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 522 Cals 36C/21F/43P
2 eggs
1 cup egg whites
200g sweet potatoes
14g kerrygold butter
Meal 4 - 456 Cals 24C/ 12F/68P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
Meal 5 - 130 Cals 4C/2F/25P
Protein Shake
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
Lookin’ sharp, my man! Great work.
1 Like
Yesterday’s Log
12/12
Weight- 192.9
BP - 120/60 – 72
Fasted BG - 88
Training
20 Min Peloton
Squats - 215x5, 230x3, 255x5 FSL AMRAP (8)
Deadlifts 3x10 275
Leg Ext. 5x10 2p
Leg Curls 5x10 2p
Weighted Cable Crunches 2x25 30
Hyperextensions 2x15 70
Nutrition
Totals - 1950 Cals 230P/170C/46F
Meal 1 - 315 Cals 35C/8F/27P
97/3 4oz Ground Beef
200g Sweet Potato
Meal 2 - 498Cals 74C/4F/58P
300g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 522 Cals 36C/21F/43P
2 eggs
1 cup egg whites
200g sweet potatoes
14g kerrygold butter
Meal 4 - 456 Cals 24C/ 12F/68P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
Meal 5 - 130 Cals 4C/2F/25P
Protein Shake
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/15
Weight- 197.8
BP - 120/60 – 72
Fasted BG - 84
Training
20 Min Peloton
Squats - 190x5, 225x5, 245 5x5
Seated Military Press - 115x5, 135x5, 145x5 FSL AMRAP (16)
Lat Pulldowns - 10x10 1pps + 10lbs. ps
Dips BW - 50
Face Pulls - 100 20
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
2 Likes
12/16
Weight- 196.6
BP - 121/72 - 69
Fasted BG - 87
Training
20 Min Peloton
Rest
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
2 Likes
12/17
Weight- 196.6
BP - 115/65 – 72
Fasted BG - 84
Training
Deadlifts 245 1x5, 280 1x5, 315 3x5
Bench Press 155 1x5, 175 1x5, 195 5x5
DB Rows 5x10 70
DB Curls 100 30
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/18
Weight- 196.7
BP - 125/71 – 70
Fasted BG - 86
Training
20 Min Peloton
Rest
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/19
Weight- 196.6
BP - 120/70 – 73
Fasted BG - 86
Training
20 Min Peloton
Squats - 190x5, 225x5, 240x5, 135x20
Seated Military Press - 5x10 115
Lat Pulldowns 5x5 1pps + 25 lbs ps
Barbell Shrugs 100 225
Face Pulls 100 20
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
** Looks like we found maintenance, we’ll be staying here for the next few weeks before bumping calories after the holidays.
** HOLY SHIT these widow maker sets are going to be the death of me.
2 Likes
12/22
Weight- 196.8
BP - 120/64 – 70
Fasted BG - 79
Training
20 Min Peloton
Weighted Cable Crunches 50
Hyperextensions 50
Leg Extensions 1p 50
Squats - 185x5, 205x5, 230 5x5
Seated Military Press - 105x5, 135x5, 140x5 105 AMRAP (20)
Lat Pulldowns 100 1pps + 10 lbs ps.
Face Pulls 100 25lbs
Dips 70 BW
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
4mg Retatrutide
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/23
Weight- 197.6
BP - 115/62 – 74
Fasted BG - 82
Training
20 Min Peloton
Rest
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
MERRY CHRISTMAS YA FILTHY ANIMALS!!
Hope you guys get to spend it with those you love, God bless!
12/24
Weight- 197
BP - 120/64 – 70
Fasted BG - 80
Training
Deadlifts - 225x5, 265x5, 295 3x5
Bench Press - 145x5, 165x5, 185 5x5
Barbell Rows 185 10x5
DB Bicep Curls 100 30
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes
12/26
Weight- 197
BP - 115/62 – 68
Fasted BG - 84
Training
Weighted Cable Crunches 25lb 50
Hyperextensions 50
Leg Ext. 1p 50
Squats 185x5, 205x5, 230x5, 150x20
Seated DB Military Press 5x10 45
Lat Pulldowns 5x5 1 pps + 25 lbs. Ps
Shrugs 100 225
Face Pulls 100 25
Nutrition
Totals - 2324 Cals 232P/258C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 527 Cals 73C/4F/68P
350g greek yogurt
25g honey
90g Fiber One Cereal
Protein shake
Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter
Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
200g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
2 Likes