Bit of a beast! Reminds me of this Jack Reacher book I’m reading. Big ex-military police dude.
1 Like
Oh yeah, I wish I looked like the guy that plays him on Amazon haha
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Leg 1 - 10DEC24
Warm up
Stretch
Bike 10min
Legs
Squat - 135x5 185x5 225x5 315x5 315x5 315x5
Laying Leg Curl - 115x10 125x10 135x8 145x8
Should have started closer to 140 on these
Leg Extensions - 130x12 140x10 150x10 160x8
Standing Hamstrings - 35x12 60x10 60x10 60x10
Overall decent workout. Was still dealing with a fair bit of soreness from my previous leg day which impacted squatting today.
Food
Didn’t track calories well today, I’ll get back on that train soon.
9 Likes
Chest - 11DEC24
Core
Weighted Crunch - 4 sets of 10 at 130lbs
Hanging Leg Lifts - 4 sets of 10
Pilof Press - 4 sets of 10 at 25lbs
Chest
Machine Fly - 135x18 145x14 155x12 165x10
Meant to pre exhaust
Dumbbell Bench - 95x16 100x12 105x10 110x8
Felt awesome today back up to 115-120 next week
Dumbbell Fly - 35x10 40x8 45x8 50x7
Hammer Strength Decline - 90x10 135x8 135x8 145x6
Weight is per arm on machine
High Pulley Fly - 20x10 25x8 30x8 30x8
Cardio - Treadmill 30 min at 9 incline 3 speed.
Focused on form and timing my reps 4 seconds down 2 seconds up. Felt good today. Looking forward to after my Christmas break to hit the gym harder.
Also I’ve been looking into BPC-157 does anyone have recommendations for brands or form (like pills or injections), thanks!
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Back-12DEC24
Superset
Banded hyper extension - 4 of 10 sets purple band
Pull ups - 4 sets of 5 chest to bar
Bent Row - 135x10 155x8 165x8 175x6
Wanted to deadlift first. Only spot was taken
Deadlift - 135x10 185x10 225x5 245x5 275x1
Inside knee pain on first rep of 275, didn’t like it
Lat Pull - 140x12 160x8 160x8 180x5
Cable Row - 140x10 160x8 180x8 200x6
Single Arm Lat Pull - 80x10 90x8 100x8 105x6
Glad to be deadlifting again. Clearly need to come up with a plan to fix how weak I am with it though.
8 Likes
Currently traveling. I’ve been in the gym consistently haven’t been able to post for various reason.
I’ve been helping one of my junior sailors lose weight. I wrote him a 1800 cal diet that he seems to be responding to and I full lifting/cardio regimen. He sent me this today and I’m happy it’s working because his body weight is currently stopping him from being promoted.
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Leg Day - First Workout of 2025
Weight: 280
Everything after today is in prep for t-ransformation2025
Warm up
Stretch - 15 min
Bike - 10 min
Band work
Exercise
Squat - 135x10 225x5 225x5 225x5 225x5 225x5
Barbell RDL - 135x10 135x10 135x10 135x10 135x10
Leg Extensions - 130x12 135x10 140x10 145x8
Laying Leg Curl - 120x10 125x8 130x8 135x6
Cardio
2 mile 45lb ruck
Food
Calories - 2,486
Carb - 240
Fat - 59
Protein - 239
Typical day of eating posted below. Got a little wild today, need to plan better going forward
Lower back acting up again. Stretching helped some but I could tell it was still tight so I didn’t push too hard squatting. Trying to fix my back with stretching, trigger point, rolling, and other movements from youtube. I need my legs to grow so I’ve got to be able to squat.
Update on the guy I’m helping lose weight to rank up. He is currently sitting at 215 and losing. He seems to be responding well to the diet I wrote for him, which is great. He’s also keeping up with his cardio and starting to enjoy lifting. When he get to 210lbs I’m going to weigh and tape him to see if he is under the BF% threshold set by the Navy to advance.
Chest tomorrow.
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Chest Day - 2
Warm up
Stretching - 15 min
Push up - 5 sets of 20
Band work
Core
Superset
Weighted Crunch - 4 sets of 115x10
Hanging Leg Raise - 4 sets of 10
Pilof Press - 4 sets of 25x10
Chest Day
Machine Fly - 135x14 145x10 155x10 165x8
Trying to pre-exhaust
Dumbbell Bench - 90x14 95x12 100x10 105x8
Didn’t want to go super heavy after being out of the gym for 2 weeks
Flys - 30x12 35x10 35x10 40x8
Dips - 4 sets BWx10
Going weighted next week
Hammer Strength Decline - 90x10 135x8 135x8 140x6
Only counting plate weight loaded per side. So, 90 on each arm of the machine
Rope Push Down - 50x10 60x8 60x8 70x6
Low Pulley Fly - 15x10 20x8 20x8 25x6
15x10 25x8 25x8 30x6
Cardio
30 min incline treadmill
Family ruck - 1 mile
Food
Calories - 2538
Carb - 260
Fat - 58
Protein - 236
Food was decent today. Need to lower my carbs and increase my protein going forward. Felt good at the gym today, had a little extra self hate after taking pics for the t-ransformation2025 . Weight all moved well and wasn’t having any pain. Cardio was great at the gym, when I got home my son and daughter wanted to go for a “backpack” walk. Loaded my son with 8lbs and my daughter with 5lbs while I took the 45lb pack. Looking forward to staying consistent and getting my diet, workouts, and sleep dialed. Thanks for reading, back tomorrow!
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Rest Day - 06JAN25
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Back/Bi - 07JAN25
Warm-Up
Stretch
KB Swings - 4 sets of 45x10
Banded Hyperextensions - 4 sets of 10
Pull up - 5 sets of 5 chest to bar
Exercise
Bent Row - 135x10 155x8 185x8 195x6
Deadlift - 135x10 225x8 275x3
Stopped because my back felt terrible. Might just have to cut out deadlifting forever
Preacher - 50x12 60x10 70x9 80x8
Lat Pull - 140x10 160x8 160x8 180x6
Zotman Curls - 25x10 30x8 30x8 35x6
Single Arm Lat Pull - 80x10 90x8 100x8 105x6
Cable Curls - 15x10 20x8 20x8 25x5
Felt ok today. Need to schedule my PT for my lower back so the Navy will give me a MRI. I need to know wats going on so I can get it fixed or fix it myself. Everything not involving my lower back was awesome. Diet is on point over the last two days. Sleep could be better. Shoulders tomorrow.
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Sorry I’ve been MIA. Final push today to get my guy promoted that I wrote the diet/workout plan for. He started at 228 and today he weighed 205!!! Pretty awesome. The dude is getting promoted now because he smoked his weight loss and then crushed his fitness test. Couldn’t be more proud of the guy.
He asked me to pin his new rank on whenever the ceremony is. Pretty awesome and I couldn’t be happier for him.
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Back in the gym for the first time in a few months. Had a pretty serious back injury I’ve been rehabbing with Physical Therapy. Bulging discs are no joke. Lots of stretching, band work, and decompression. Starting to feel better and got cleared to lift so I’m starting back with my lower back only feeling like 75-80% better. In terrible shape so it’s gonna be a fight back.
Hope everyone’s transformation went well. About to check the before and after pics!
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PUSH - 24JUN25
(I’ll be posting my last 3 working days. Been back in the gym for a couple weeks since being cleared to lift again on 11JUN25. Then from here on I’ll get better about posting. I’m trying to build back up currently so my lifts aren’t great.)
AM Lift
Bench - 90x15 95x14 100x10 100x8
Shoulder Press - 70x12 75x8 80x9
Incline Bench - 70x9 75x9 80x8
Lat Raise - 20x12 25x10 30x8
Weighted Dips - 25x10 35x9 45x8
Tri Push Down - 55x12 60x12 65x10
Incline Walk for 30 min
PM Row
Timed 2k - 7:24
30 min bike
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Pull - 25JUN25
AM Lift
Bent Row - 135x10 155x10 185x8 195x8
Cable Row - 190x15 210x12 210x12
Banded Back Extensions - 3 sets of 10 with 40lb band
Unilateral Let Pull - 55x10 55x10 70x10
Face Pull - 60x12 65x15 70x12
Curls - 25x12 30x10 35x8
Hammer Curls - 20x12 25x10 30x8
30 min treadmill
PM Row
30 min row - 6754m
30 min bike
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Legs - 26JUN25
AM Lift
Squat - 135x10 185x10 195x10 225x10 245x8(belted)
RDL - 155x10 185x10 205x7
Leg Press - 315x10 360x10 405x8
Unilateral Leg Curls - 25x12 35x10 45x8
Unilateral Leg Extensions - 45x12 45x10 50x10
30 min incline walk
PM Row
Rest day
Lower back feeling decent. When I do leg press it starts to feel a little weird, maybe I’m rounding my lower back in the chair or something.
Forgot to add in core the last 3 days. Typically core looks like as follows:
Band Pilof Press
Bird dogs
Pulley Crunches
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Push - 27JUN25
Bench - 90x12 95x12 100x12 100x10
Shoulder Press - 70x10 75x10 80x9
Incline Press - 70x10 75x10 80x9
Pulley Lay Raise - 15x10 20x10 25x6 (drop to 15x4)
Dips - 25x10 35x8 45x6+4 neg
Tri Push Down - 60x12 65x10 70x10
30min treadmill wall
PM Row
Took it off, felt burnt out, should have been more disciplined
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Pull - 28JUN25
Trying to increase intensity so I’m timing total time each exercise takes me to cut down on rest. Just a mental experiment.
Bent Row - 135x12 155x8 185x8 185x6
Time - 8:31
Super Set
Cable Row - 190x15 210x12 210x12
Banded back Extensions - 3 sets of 10 w/ 50-120 band
Time - 8:10
Unilateral Lat Pull - 70x10 75x10 80x10
Time - 7:34
Face Pull - 65x12 70x11 75x10
Time - 4:42
Curls - 25x12 30x10 35x8
Time - 3:31
Hammer Curls - 20x12 25x10 30x8
Time - 4:09
30 min incline walk
PM Row
30 min row 2:15 pace or less
Total Meters: 6860
30 min bike
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It’s so good to have you back in here!!! Keep on plugging away, you’re doing great so far!
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Thank you, I really feel like the slow build up on my lower body, band work, and the exercises my physical therapist gave me have made a big difference.
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Legs - 29JUN25
AM Lift
Squat - 135x10 185x10 225x10 245x10 275x5
Time: 10:05
RDL -155x10 185x10 205x7
Time: 6:09
(Grip was giving out before back was)
Leg Press - 315x10 360x10 405x10
Time: 9:39
(This is a Hammer Strength pendulum type leg press)
Unilateral Leg Curl - 25x10 30x10 35x8
Time: 5:09
unilateral Leg Extensions - 45x12 50x10 55x10
Time: 6:31
30 min incline walk.
PM Row
10x250 meter sprints
- 44.0
- 45.8
- 44.4
- 47.6
- 50.2
- 50.8
- 51.6
- 47.6
- 51.0
- 49.0
8 Likes