Day 1
FitNotes Workout - Thursday 2nd November 2023
** Overhead Press **
45.0 lbs x 10 reps
95.0 lbs x 5 reps
135.0 lbs x 3 reps
155.0 lbs x 5 reps
175.0 lbs x 3 reps
195.0 lbs x 2 reps
** Seated Dumbbell Press **
40.0 lbs x 5 reps
80.0 lbs x 15 reps
** Pull Up **
22 reps
8 reps
3 reps
** Lat Pulldown **
85.0 lbs x 5 reps
115.0 lbs x 3 reps
140.0 lbs x 12 reps
** Smith Shrug **
135.0 lbs x 5 reps
225.0 lbs x 5 reps
275.0 lbs x 16 reps
Motivation was in the shitter this morning. Had me questioning why I’m even hitting OHP when i can move more weight for more reps with better muscle targeting on Seated DB Press. I still don’t have an answer to that.
Didn’t want to lift, but still did. Gotta keep training that Discipline Muscle.
I bought like 30lbs of protein and smoked half of it to eat throughout the week… macros are looking like 250-300g protein, 30-50g fat, <100g carbs and I’m not really finding myself hungry.
Breakfast: 4 eggs
Lunch: 1lb chicken breast
Dinner: 3-4 skinless chicken thighs, occasional carb add-in as I’ve tried 0 carb before and it didn’t jive well.
This quasi-carnivore thing I’m doing actually feels pretty good so I’m going to stick with it and see how it goes.
The scale hit a new low yesterday at 203.2lbs. Here’s the trend line.
Leg curl 6-10(60 second static hold).
10x200 +15s static hold need to drop
8x175 +30s static hold
Leg extensions 12-15 (rest pause on last set).
20x16
9,5,3x200
Sissy Hack Smith squat 12-15 (widow maker on last set )
16,4xBW
(Fuck I’m bad at these)
Smith rdl 4-6 (no intensifier).
5x315(grip fail)
5x315(grip fail)
Took a gamble on which gym would be better equipped for this workout. I picked red and should have picked black
I watched a Huberman video on the science of discipline/ willpower. The short and long of it are: when you choose to do hard things/things you don’t want to do, you hypertrophy the part of your brain that’s responsible for these actions. When you choose not to do things you don’t want to do, you atrophy it. This is the part of the brain responsible for your will to live.
A scientific way of saying: do more shit you don’t want to do and you’ll get better at doing shit you don’t want to do.
I guess i know what I need to do.
P.S i got a “coach”.
Goal: 225lbs @ 10% BF
Plan: cut to stage lean, bulk, rinse and repeat.
Will need gear for this, but I’m not too far off as it is tbh. 205lbs and ~12% BF (feel free to guess), so maybe 25lbs more mass?
Happy to discuss more about gear plan in private if you want.
I’ve made threads about it before, but I want to get huge and coast. I love training hard. I love busting my ass harder than everyone around me. I also want to be able to relax one day; a concept that seems absolutely foreign to me. I also don’t want to be blasting gear for the rest of my life.
My “coach” isn’t far off from FFMI 30. Dude has like 19.5" arms and never goes above 10%.
I don’t have the balls to do it anymore. But I always like to watch someone else make a go at it. Yeah, email me some details as I’d love to know the plan. I’m sure you can do it, its just a risk/reward analysis and pushing the envelope.
I’ve stayed at 195-200lbs on just TRT and HGH at about 13-14% BF and I’m very happy with it. I’ve been off a long time so I see no reason for it not to stick/stay. As long as I can maintian this I’m happy. Hopefully after you meet your new goal you can find a place to hole up as well.
