SUNDAY
BW: 149.6 lbs
waist: 33:
BP: Yellow
My T-ransformation 2023 Final photo is here
The biggest transformation of the past six months was probably realizing that bodybuilding and conditioning are my top two priorities right now - as opposed to getting stronger in the Big Three.
Even though the decision was based on avoiding an injured area, I liked the focus on not working on chest or shoulders for four weeks, and giving that volume to other lagging areas like arms and upper back. When I’m feeling better shoulder-wise, I’ll do a long specialization that will focus first on chest, and then on shoulders.
I really owe it to myself to try and lose fat around the midsection. I’ve done well in getting my BP lower over the past several weeks. I’m crediting much less red meat, a lot of cardio, and beetroot powder supplementation. But I’d really like to see what I’d look like with a 32" waist - which is probably six pounds from here.
Hypertrophy W6 D1
Warmup
Rower
5:05 minutes / 1160m / 70 calories
Triceps/Legs
Seated dips
155 lbs x 8
175 lbs x 6
195 lbs x 4
225 lbs x 9, 9 (!)
DB PJR Pullover
60 lbs x 8
65 lbs x 6
70 lbs x 4
75 lbs x 9 (!), 6
Triceps stretch
60 seconds each arm
Glute Kickback machine
110 lbs x 8
130 lbs x 6
150 lbs x 4
170 lbs x 9
110 lbs x 20
Walking Lunges (one minute rest between sets)
BW x 20
BW x 15
BW x 15
Quad stretch
60 seconds each leg
Zone 1 Cardio
Incline treadmill w/16 lbs vest
2.0 miles / 268 calories / 33:31 minutes