Week 18, Day 4
FRONT SQUAT
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
DEADLIFT
330 x 5
380 x 3
420 x 8
WEIGHTED DECLINE SIT-UP
+90 x 10
+90 x 10
+90 x 10
Week 18, Day 5
OH PRESS
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
…with…
PULL-UPS
x12
x12
x12
x12
x12
SINGLE ARM DB SHOULDER PRESS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
…with…
ROW
5 sets x 12 reps
Week 19, Day 1
SQUAT
285 x 5
305 x 5
325 x 5
345 x 5
365 x 5
FRONT SQUAT
225 x 11
GOBLET SQUAT
95 x 20
95 x 15
95 x 15
GHR
x15
x15
x15
x15
WEIGHTED DB DECLINE SIT-UP
90 x 10
90 x 10
90 x 10
Week 19, Day 2
OH PRESS
95 x 5
105 x 5
110 x 5
125 x 5
135 x 5
…with…
WEIGHTED CHINS
+65 x 6
+65 x 6
+65 x 6
+65 x 6
+65 x 6
WEIGHTED DIPS
+65 x 10
+65 x 10
+65 x 10
+65 x 10
+65 x 10
…with…
TRAP BAR HIGH ROW
135 x 20
135 x 20
135 x 15
135 x 15
135 x 15
Week 19, Day 3
INCLINE BENCH
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5
DB ROW
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
CURLS
100 total reps
FAT BAR CLOSE GRIP BENCH
80 total reps
Have to travel for work next few days… 
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Just out of curiosity. How do you get to 100 curls? Do you do as many as you can for each rep? What type of curls do you do?
@isdatnutty, It really varies man… for awhile I did just basic curls with a bar until l I got to 100 reps.
Right now, I do standing dumbbell curls to 50 total reps in 3 sets, and then I get an EZ bar and do reverse grip curls to 50 in one set… I’m not super strict with the numbers, I just improve what ever is written in my actual paper log I carry with me in the gym. I will do a particular exercise for months and months and then will just get tired of doing it and I will switch it to something different. I am massively impatient with arm training or any small isolation type exercise… so if I just do something, I am usually proud of myself lol
My little notebook log is much more detailed than this one… I just keep this one for traditional sake and if it can help anyone who was like me when I started.
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That’s whats up man! I feel like I should curl at least once a week for the hell of it. I don’t really care for small exercises like that, but I feel like if I do it, I should just try to shoot for 100 total reps or something. Whenever you get a chance, I got a question on my log, check it out. I’m gonna be traveling like you pretty soon here too for an extended period of time. I hate getting my schedule all messed up!
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WEEK 19, DAY 4
MISSED
WEEK 19, DAY 5
OH PRESS
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
…with…
PULL-UPS
x13
x13
x13
x13
x13
SINGLE ARM DB SHOULDER PRESS
55 x 12
55 x 12
55 x 10
55 x 10
55 x 10
…with…
ROWS
5 sets x 12 reps
Week 20, Day 1
SQUAT
265 x 5
285 x 5
305 x 5
325 x 5
345 x 5
FRONT SQUAT
225 x 12
GOBLET SQUAT
105 x 15
105 x 15
105 x 15
GHD
x15
x15
x15
x15
WEIGHTED DECLINE SIT-UP
65 x 10
65 x 10
65 x 10
65 x 10
Week 20, Day 2
OH PRESS
105 x 5
115 x 5
125 x 5
135 x 5
140 x 5
…with…
WEIGHTED CHINS
+70 x 6
+70 x 5
+70 x 5
+70 x 5
+70 x 5
WEIGHTED DIPS
+70 x 8
+70 x 8
+70 x 8
+70 x 8
+70 x 8
…with…
TRAP BAR HIGH ROW
135 x 20
135 x 20
135 x 15
135 x 15
135 x 15
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Week 20, Day 3
INCLINE BENCH
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
CURLS
100 total reps
CLOSE GRIP FAT BAR BENCH PRESS
50 total reps
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Week 20, Day 4
FRONT SQUAT
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
DEADLIFT
300 x 5
340 x 5
390 x 10
WEIGHTED DECLINE SIT-UP
+90 x 10
+90 x 10
+90 x 10
MAN, I’m getting lean… My diet pretty damn clean during the week, it feels weird. REALLY surprised I got 320 for 12 total reps today on the front squats. I have lost around a total of 18 pounds and maintaining strength, this morning I was sitting at 182 pounds,
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Week 20, Day 5
OH PRESS
110 x 10
110 x 10
110 x 8
110 x 8
110 x 8
…with…
PULL-UPS
x14
x14
x14
x13
x12
SINGLE ARM DB PRESS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
…with…
T-BAR ROW
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
Weighed 180.7 this morning 
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Week 21, Day 1
SQUAT
285 x 5
305 x 5
325 x 5
345 x 5
365 x 5
FRONT SQUAT
225 x 13
GOBLET SQUAT
105 x 15
105 x 15
105 x 10
GHR
x15
x15
x15
x15
WEIGHTED DECLINE SIT-UP
+90 x 10
+90 x 10
+90 x 10
+90 x 10
Need to increase my calories back up. It is definitely affecting my training. I’m eating a lot of food, but it is all very clean, different way of eating for me. Very hard to get enough calories in eating this way. I am aiming for 3500 per day right now. Broke out the MyFitnessPal app again to make sure I am getting it.
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Week 22, Day 2
OH PRESS
115 x 5
125 x 5
135 x 5
140 x 5
150 x 5
…with…
WEIGHTED CHIN-UPS
+55 x 7
+55 x 7
+55 x 7
+55 x 7
+55 x 7
WEIGHTED DIPS
+55 x 12
+55 x 12
+55 x 12
+55 x 12
+55 x 12
…with…
TRAP BAR ROW
155 x 12
155 x 12
155 x 12
155 x 12
155 x 12
Alright, so I’ve gotten about 4,000 calories both yesterday and today no problem, and have felt much better physically.
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Peanut Butter and nuts are an EASY way to get a shit ton of calories with minimum effort. I don’t even know how you are eating 4000 cals lol. Some days I have trouble getting to 2500-3000, but I am eating really clean as well.
For those decline weighted sit-ups I’ve noticed my abs get REALLY sore if I put the weight behind my head. Maybe something you can try if you not doing that already!
I have moderate psoriasis, and I changed my diet awhile back to try and ease it. So I’ve been eating an anti-inflammatory diet for psoriasis (not because I am health nut, but because psoriasis sucks and it effects my life quite a bit)… sooooo, I have to stay away from certain types of Omega-6’s that are present in nuts, beef, pork, lamb, eggs, dairy, etcetera. Also, I’m not suppose to eat night shade vegetables such as potatoes, tomatoes, peppers, egg plant, etcera. ON TOP OF ALL THAT, no bread, no pastas, no wheat, no flour, no processed foods, no vegetables oils, no peanut oils, etcetera.
I basically eat fish, pure turkey, and lean chicken by the pounds every day. LOTS of rice and this ancient grain called amaranth (love this stuff). I eat a pound of amaranth a day. Tons of fruit and vegetables and everything is cooked in olive oil. I can’t really eat out anywhere, which is a pain in the ass, so I carry around a gigantic cooler full of food wth me all day. It is an extremely unsatisfying diet, but it does provide some relief, and on the weekend for one or two meals I go out and get pizza, burritos, burgers or whatever and drink a couple craft beers (love the stouts and porters).
Don’t get me wrong, before I changed my diet I was easily getting 5000 calories a day with no problem, but over time my psoriasis has just gotten worse (I attribute it to eating so much food, and so much stuff that is causing me to have this inflammatory response in my body). I bulked all the way up to 200 pounds eating calorie dense foods. It is just extremely difficult to keep weight on eating the way I am right now, and I am trying to find a balance with my psoriasis and eating to gain strength and muscle with my new diet. I have leaned out a ton, but have lost a little bit of muscle too, no doubt. Another challenging hurdle for me to get over I guess, but I’m sure I will be better off with figuring out how to conquer this one.
I have a pretty physical job, I go from the gym then to work where I am basically working out too, so I am burning a lot of calories pretty much all day long.
Oh yeah, those work really well too!
Damn bro sorry to hear! But glad to hear you are finding ways to work around it to keep it at bay! I’m gonna have to look into that amaranth sound delicious. I can’t even imagine eating 5k cals lol, especially clean eating. It’s easy for me to eat a shit ton of fruit, veggies, and meat. But fats/carbs, it’s hard for me to get so many. Even now I’m trying to keep my carbs around 200, fats 100, and just making up the rest with protein.
Just out of curiosity man, what do you do for work? I try to walk as much as I can because I have an IT desk job.
I am a courier/driver for FedEx Express. I love it man. I love to drive, I am physically active all day, I am outside and out on my own for the most part. Everybody I work with is cool and I enjoy the work itself.
I don’t know how you work at a desk every day man… I once went to work for a credit union for 8 hours and I quit after the first day. Being stuck inside chained to a desk with a jacket and tie on all day gave me anxiety and I was miserable even on the first day! lol