Congrats on your last show. Your dedication and resolve are very admirable. Keep going!!
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week 2, workout 1, block 1
weight this am…unknown…up early for flight, did not take. 175lbs yesterday morning. yesterday cardio only day, 25 minutes LISS
Today: 430-6pm back in sand diego baby!
10 minutes elliptical cardio warm up, 10 minutes dynamic movements
PRIMARY MOVEMENTS
Bench 4x5 @80% (160lbs)
ACCESSORIES (5-10 rep range)
Pull Ups (various grips) 3x10 @ bw
Dips: 3x10 @ bw
Chest Supported Rowing: Bilateral Row Machine: 3x10 @ 80lbs pps
Bicep Curl: FatGripz DB Bilateral Curls: 3x10 @ 25’s
CORE
TRX Knee Tucks: 3x20
TRX Fall Outs: 3x20
10 minutes incline speed walking post lift
wednesday: week 2, workout 2, block 1:
5pm-630pm
5 mins stepmill warm up + 10 mins dynamic movement prep
primary movement:
squats: 4x5@ 80% (260) could not hit depth at all, had to drop to 240…not happy!
sumo deadlifts 3x5 @ 80% (315) struggle but got them!
assessory movements:
single arm KB bulgarian split squats: 3x10 each
GHD: 3x8
single leg bw calf press: 3x10 each
core:
ab wheel roll outs: 3x15
bench leg raises: 3x15
5 mins treadmill speedwalk cool down.
thursday week 2, workout 3, block 1, weight was 176.2
5-630pm
5 minutes row, 1100 meters
DYNAMIC MOVEMENT PREP SERIES
PRIMARY MOVEMENTS
Seated OHP 3x8+ @70% (95lbs)
ACCESSORIES
neutral grip pull downs 3x15-12-10
seated cable low rows 3x15-12-10
Side Delt band raises 4x15
arm combo 1: bicep blaster bb curls w/ supine db tricep extensions 2x15
arm combo 2: db hammer curls w/ vbar tricep cable press downs: 2x12
arm combo 3: machine preacher curls w/ overhead rope tricep extensions: 2x10
arm combo 4: unilateral cable d handle drag curls w/ one arm cable overhead extensions 2x8
CORE
front/side plank iso holds: 2x20 sec each
5 minutes row, 1200 meters
New MACROS!!!
As of yesterday they are…
225p, 250c, 65f (6 days week) with Sunday as a refeed day with 350 carbs! (welcome back pancakes!!)
saturday week 2, workout 4, block 1, weight was 176.6
1-230pm
7 minutes bike
DYNAMIC MOVEMENT PREP SERIES
PRIMARY MOVEMENT
bb bench (67%) 3x10
ACCESSORIES
hammer low rows 3x20
close grip grip pull downs 3x20
pec deck 3x20
rear delt band fly 4x15
db curls ss with kb kick backs 4x10-15 each
CORE
front/side plank iso holds: 2x30 sec each
7 minutes bike
Tomorrow is weekly carb up day! 350 grams of fun loving carbs coming up! Highest carb intake I have had since 6+ weeks out from show. Never went over 330 even during peak week.
Yesterday was an awesome refeed day! Plain and simple! Whats not to love about that coming 2 weeks off a 20 week prep!?
Anywho…weight coming back up nicely. 180.6 this AM from 175.0 on show day 2 weeks and 2 days ago.
Yesterdays workout was workout 5 of week 2, block 1. Tomorrow is week 3 workout 1. Today was cardio only and soft tissue work.
Yesterday:
5-630pm
7 minutes elliptical, dynamic movement prep, foam rolling
squats 67% 215lbs 3x10
sumo deads 77% 3x3
angled leg press 3x20-16-13
donkey calf press 4x20
tri-set: 3x20-13 reps each
leg extension
prone leg curl
cable kneeling rope crunch
7 mins upright bike. stretch…done!
tuesday week 3, workout 1, block 1, weight was 181.0
545-715pm
5 minutes row, 1100 meters
DYNAMIC MOVEMENT PREP SERIES
PRIMARY MOVEMENTS
flat bb bench 5x3 @77% (155lbs)
ACCESSORIES
bilateral d handle pull pull downs 4x15-12-10-8
bilateral d handle seated cable low rows 4x15-12-10-8
tri-set combo: 4x15 each
lateral db raises w/ bands
db tate press
incline db curl
CORE
4x20 bench leg raises
5 minutes StairMaster
wednesday: week 3, workout 2, block 1: weight today- 177.2…dropping?
5pm-630pm
5 mins row warm up + 10 mins dynamic movement prep
primary movement:
squats: 5x3@ 77% (250)
posterior chain movement:
bb good mornings: 4x10 @ 135lbs
assessory movements:
seated calves: 4x15
prone leg curl: 4x15-13-11-9
leg extensions: 4x15-12-10-8
core:
ab crunch machine: 4x12
5 mins arc trainer cool down.
block 1, week 3, workout 4/5: weight today 176.6 (still dropping??) 3 weeks post show today
1230-2pm marine corpse gym
dynamic movement prep series
prime movement
4x5 bench @ 82% (160)
assistance movements
prone db row on elavated bench 4x10
bw dips (chest) 4x10 slow neg
bw wide pull ups 4x8, slow neg
preacher curl machine 4x10
core
2x20 swiss ball crunch
2x20 decline leg raises
10 minutes incline power walk
DONE!!
see what coach has in store for me after tomorrows check in and picture/weight update. and its refeed sunday at that!
181lbs this am. 4 weeks and a day since my show. strength on all key lifts we tracking are moving up quick.
pictures from this am first thing. and its refeed day!!!
new macros going into week 5:
225gP, 285gC, 70gF on 6 days of the week with a refeed to 200gP, 450gC, 50gF once weekly aiming for at least 25-30g fiber daily.
I saw you on a 23&me commercial today…and was like…I’ve seen that guy somewhere before! sure enough it was you. keep it up buddy.
I just saw the commercial during the Rose Bowl.
@MoreMuscle @FlatsFarmer yes that was me lol!
that was 2 days of 16 hours of filming around san diego for that short segment. about 2 months ago i posted a link on my social media to the full length version. Tv version got LOTS more responses from friends etc…
i am not a fan of the fact that the outcome makes me look like a major distance runner despite my true hate for any running period lol!
i was actually 8 weeks into prep for Nov 19th MPD show at that time.
however the testing i did get done prior to this (paid for it out of pocket) was priceless for the data and info i got about myself health, wellness, fitness and yes even ancsestory.
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9 weeks post show updates
185.6lbs this AM out of bed, fasted. pics from same time as well.
as of todays lift session i am done with week 1 block 2 of my program after last weeks deload. i feel great this week! the rebound from the lower volume week last week really kicked in this week as the loads i used felt fairly easy as programmed in and i loved it!
no labs back yet from Quest so really eager to see those this week still!
sent off pics and stats to pete this morning. waiting to see what changes we may or may not make to diet. doing just 2 weekly cardio sessions per week still via HIIT at 20 mins per session and not a minute more. loving that!
pete has me killing the arms and chest this block i can tell! hitting squat, bench and dead and overhead press 2x a week every week as well in this block. im gonna grow or have my arms fall off, one or the other lol!
Running steps doesn’t look too bad!
I hope you get lots of royalty checks and more commercials.
I dont get paid jack squat for that actually…seems everyone who seen it has asked me what I get/got paid…is this wrong lol?
You need a better agent!
Agent…I have no agent here bro…lol! Some day perhaps.
Hey @La_Crosse_Grad do you still go through Defy Medical?
nope. i have been with Quest blueprint for athletes for my blood labs since July last year. my urologist has been the guy overseeing any HRT uses. for over a year now all i have been on is 50mg of clomiphine EOD. things been very solid for past 7 months since my last show ended.