Is an alternative option to NOT sit all day? I try to make it a point to get in a walk during my lunch break, and get up regularly during the work day.
I get up and walk up 5 floors in the parking garage a couple of times a day, but for the most part I’m on my ass.
5.14.25 weight: 199.4 (haven’t dumped since Sunday)
A. Front Squat 6/6/6/10
B. Reverse Lunges 3x10
C. Lateral Raises to Overhead 3x12
D. Reverse Inc Flies 3x12
E. Rope Pushdowns 3x10
F. Cable Rope Hammer Curls 3x8
I have patients I have advised them to once an hour do some BW squats and lunges.
I like staying hydrated, as it forces me to get up and move to get to the bathroom, for a similar function.
5.15.25. Weight: 198.2
Bunch of abs and stretching.
5.16.25 weight: 197.6
A. Hammer Strength Incline Press 10/10/8/7
B. Hammer Strength Seated Row 10/10/8/8
C. Machine Flies 3x12
D. Straight Arm Pulldowns 3x12
E. Incline DB Curls 3x12
F. Incline Tate Press 3x12
Been feeding the office delivery food this week, so i’ve been eating more than I usually would at lunch. As a result, I’m definitely eating less for dinner. My weight has been steadily dropping everyday. I think I’m onto something here. Bigger lunch, smaller dinner.
5.19.25 weight: 200
A. Low Incline DB Press 4x10
B. Pulldowns 3x10
C. Cable Crossovers 3x12
D. Machine Mid-Row 3x10
E. Machine Preacher Curl 3x8
F. Machine Tri Extensions 3x10
There’s an old proverb that rings true there.
“*Eat breakfast like a king, lunch like a prince, and dinner like a pauper”
I think there’s a lot of wisdom there. I’m also really appreciating just keeping it to 2 meals a day: breakfast and dinner. Lunch seems kind of silly to me these days: I JUST ate like 4-5 hours ago, I don’t need more food.
I like doing 2 meals, but it’s lunch and dinner. Right now, though, I am on oral testosterone that I have to take it with food, so I’m eating breakfast. I get hungry about 5 hours later. But sure I could push that until dinner. I do ok fasting until lunch, though. Something’s different about that.
In point of pedantry, the first meal is ALWAYS breakfast, haha. But I understand. I’m actually doing that today, and have done it a few times in the past. I don’t mind it, but because I train first thing in the morning, I like getting in nutrition right aftewrards.
5.21.25 weight: ? Forgot to bring my scale to hotel
A. Reverse Lunges 3x8
A. Lateral Raise Overhead 3x10
B. Goblet Squat 3x10
B. Reverse Inc Flies 3x12
C. Inc DB Curls 3x10
D. Lying DB Extensions 10/10/12
E. Swiss Ball Crunches 20/15/15
F. Hip Bridges 3x15
5.22.25 weight: ? still in hotel
Bunch of stretching, ab stuff, 20 minutes on treadmill.
5.23.25 weight: 198.2 (lost weight while traveling 3 days. Happy about that)
A. Bench Press 8/6/6/6
B. Cable Crossbody Raises 3x12
C. Seated Row 3x10
D. Underhand Pulldowns 3x10
I’m pretty sure that’s the first time to bench since having shoulder surgery in 2017. I’ve been injecting BPC-157 into the shoulder for about a month and a half and it feels great. I didn’t go above 225 because I just wanted to get a feel for it, but it felt great. Definitely felt it in my chest. Gonna go in tomorrow morning and do abs and arms.
5.24.25 weight: 200
A. Machine Preacher Curl 3x10
B. Inc Tate Press 3x10
C. Inc DB Curl 3x10
D. Rope Pushdowns 3x10
5.25.25 weight: 200.2
Bunch o’ stretching
A. Cable Crunches
B. Total Gym Lower Abs
C. Palloff Press
D. Planks
E. Waiter’s carry
F. Suitcase carry
G. Farmer’s walk
5.27.25 weight: 200.4
A. Hammer Strength Incline Press 10/10/8/5
B. Cable Crossovers 3x15
C. Seated Row 8/8/8/10
D. One Arm Pulldowns 3x10
E. Cable Rope Hammer Curl 3x8
F. Rope Pushdowns 3x10
5.28.25 weight: 198.8
A. Front Squat 3x6
B. Reverse Lunges 3x8
C. Lying Leg Curls 3x8
D. Lateral Raises to Overhead 3x12
E. Reverse Inc DB Shrugs 3x10
F. Face Pulls 3x12
First day in a LONG time that I can remember not waking up with pretty bad back pain. Very pleasant way to start the day.
Are you still taking the semaglutide?
Where are your cals currently?