Looking good my man. Pardon if this was mentioned already, but are you still using a coach?
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I think this happens after a sustained period of stress, which it sounds like you just came through as you finished school. I hope you’re able to get some restorative rest, though being the father of littles isn’t ideal for that.
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Thank you
Yes, it’s been an experience for sure.
Missed a session yesterday. Wife got a flat tire and it was 116* out so i had to take care of some stuff. Turns out the rear wheels went way out of alignment so we just torched $500 worth if tires. Good times.
Didnt hit cardio last night because it was 95* out at 1am… wasnt trying to pass out on a back road that only coyotes travel on (the animal).
Meetketchup Push
Tuesday, Jul 09, 2024 at 2:01pm
Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 15
Set 2: 105 lbs x 9
Reverse Grip Bench (Machine)
Set 1: 185 lbs x 14
Set 2: 185 lbs x 8
Butterfly (Pec Deck)
Set 1: 200 lbs x 13
Set 2: 200 lbs x 9
Lateral Raise (Machine)
Set 1: 170 lbs x 11
Set 2: 170 lbs x 8
Set 3: 125 lbs x 9 [Drop]
Upright Row (Barbell)
Set 1: 145 lbs x 18
Set 2: 145 lbs x 10
Low Cable Fly Crossovers
Set 1: 30 lbs x 14
Set 2: 30 lbs x 10
Triceps Dip (Weighted)
Set 1: 45 lbs x 16
Set 2: 45 lbs x 12
Triceps Extension (Cable)
Set 1: 100 lbs x 18
Set 2: 100 lbs x 8
Set 3: 80 lbs x 12 [Drop]
Set 4: 60 lbs x 7 [Drop]
Set 5: 50 lbs x 6 [Drop]
Cable Y Raise
@hevyapp
Right shoulder was acting up early on, but it straightened out soon after. This was a good session.
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Cardio 35 mins
30s on 2min off running - 75(!)% max
target: >130bpm
Actual: 121bpm
First 20 mins were 50% sprint, avg HR was too low so i went 75% for the remainder. Still didnt cut it apparently.
Almost didn’t run because i was so tired.
Almost got to test these muscles against a coyote too… kept the run interesting lol.
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Took yesterday off. Whole body was sore, didnt sleep well, migraine. Took the hint and rested.
Meetketchup Pull
Thursday, Jul 11, 2024 at 2:06pm
Lat Pulldown (Cable)
Set 1: 80 lbs x 15
Set 2: 80 lbs x 12
Iso-Lateral Row (Machine)
Set 1: 230 lbs x 14
Set 2: 205 lbs x 12
Lat Pulldown (Cable)
Set 1: 170 lbs x 16
Set 2: 170 lbs x 9
T Bar Row
Set 1: 180 lbs x 15
Set 2: 180 lbs x 12
Cable Pullover
Set 1: 85 lbs x 8
Set 2: 70 lbs x 8
Rear Delt Reverse Fly (Machine)
Set 1: 145 lbs x 15
Set 2: 145 lbs x 9
Set 3: 130 lbs x 8
Bicep Curl (Cable)
Set 1: 33 lbs x 18
Set 2: 33 lbs x 11
Set 3: 33 lbs x 8
Seated Incline Curl (Dumbbell)
@hevyapp
Going to get the knees checked out soon.
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Cardio 37 mins
30s on 2min off running - 75(!)% max
target: >130bpm
Actual: 123bpm
Stopped jogging at about 20 minutes as my left knee started feeling like shit. Just fast walked the rest of it.
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10 mins Stationary Bike Warmup (for the knees)
AHR 137bpm
Meetketchup Legs A (Quad Focus)
Friday, Jul 12, 2024 at 9:48pm
Hip Adduction (Machine)
Set 1: 175 lbs x 14
Set 2: 175 lbs x 11
Lying Leg Curl (Machine)
Set 1: 200 lbs x 13
Set 2: 200 lbs x 6
Sissy Hack Squat
Set 1: 90 lbs x 13
Set 2: 50 lbs x 18
Set 3: 0 lbs x 16
Set 4: 0 lbs x 15 [Failure]
Calf Press (Machine)
Set 1: 400 lbs x 18
Set 2: 400 lbs x 14
Set 3: 400 lbs x 13
Leg Extension (Machine)
Set 1: 205 lbs x 17
Set 2: 205 lbs x 11
Set 3: 205 lbs x 7
Set 4: 205 lbs x 6
@hevyapp
Heavily modified trying to accommodate knees. My quads are ruined and my knees dont feel like they want to exit my body, so I’m counting this as a huge win.
Cardio
25 mins Treadmill Incline Walk
Target: >130bpm
Actual: 132bpm
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Meetketchup Push
Saturday, Jul 13, 2024 at 3:15pm
Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 13
Set 2: 110 lbs x 9
Reverse Grip Bench (Machine)
Set 1: 205 lbs x 9
Set 2: 205 lbs x 8
Low Cable Fly Crossovers
Set 1: 27.5 lbs x 15
Set 2: 27.5 lbs x 12
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 16
Set 2: 45 lbs x 10
Set 3: 35 lbs x 12
Upright Row (Barbell)
Set 1: 155 lbs x 10
Set 2: 145 lbs x 10
Set 3: 125 lbs x 8
Triceps Dip (Weighted)
Set 1: 90 lbs x 14
Set 2: 90 lbs x 8
Set 3: 45 lbs x 9
Set 4: 0 lbs x 11
Cable Fly Crossovers
Set 1: 30 lbs x 19
Set 2: 30 lbs x 13
Set 3: 25 lbs x 12
Triceps Extension (Cable)
Set 1: 110 lbs x 12 [Drop]
Set 2: 80 lbs x 11 [Drop]
Set 3: 60 lbs x 9 [Drop]
Cable Y Raise
@hevyapp
Shoulders were pretty unhappy going into this one too but i still crushed it.
Check in tomorrow.
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Week 8 Check-In
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio (min) | Steps | Sleep |
|---|---|---|---|---|---|---|---|---|---|---|
| Goal | 2250 | 240 | 210 | 50 | >130 bpm | 7 to 8 | ||||
| 7/8/2024 | 209.4 | Monday | 1968 | 233 | 210 | 49 | off | 0 | 9600 | 7.3 |
| 7/9/2024 | 209.4 | Tuesday | 1968 | 233 | 210 | 49 | push | 35 | 11700 | 6.5 |
| 7/10/2024 | 206.5 | Wednesday | 1968 | 233 | 210 | 49 | off | 0 | 1000 | 6.7 |
| 7/11/2024 | 207.8 | Thursday | 1968 | 233 | 210 | 49 | pull | 37 | 9000 | 8.7 |
| 7/12/2024 | 207.2 | Friday | 1968 | 233 | 210 | 49 | legs a | 35 | 13500 | 5.8 |
| 7/13/2024 | 208.4 | Saturday | 1968 | 233 | 210 | 49 | push | 0 | 9800 | 5.1 |
| 7/14/2024 | 211.6 | Sunday | 1968 | 233 | 210 | 49 | pull | 6.8 | ||
| 208.6 | Average | 1968 | 233 | 210 | 49 | 18 | 6.7 |
Coach pointed out lower back leanness and i gotta say i agree.
Scale is being a bastard so I’m going to stop paying attention to it and focus on mirror results.
Dealing with some minor stomach issues at the moment. Identifying causes and fixing them. Possibly in need of a pre/pro biotic. I’m totally uneducated here, so I’m open to suggestions.
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What are the arms and waist taping at?
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Definitely try the pre-/probiotic, but also maybe keep a food and symptom log for a week and post it here. Maybe we can identify the culprit before resorting to an elimination trial. I’m here if I can help!
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Any suggestions as to a specific pre/probiotic?
I believe the issue is hydration/sodium related currently, but if this doesnt resolve - I’ll definitely do the symptom log. I very much appreciate the offer!
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I’ll tape today but last i checked was 17.25 and 34 at navel.
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I’m jealous man. That’s great. 34” at your height is tight for sure. Gotta keep the guns 17+ to look big IMO but you’re there!
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Look for one that has more than one type of bacterial strain. A couple that I regularly recommend are Ritual Synbiotic+, VSL#3, and Onnit Total Gut Health.
Keep me posted and I’m always here if ya need me!
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17.25 and 34.5 (noted bloating at the moment)
Tbh they probably gotta get bigger considering how wide my shoulders are.
I think at 18" I’d be pretty satisfied but we’ll see. I imagine my waist can lose another 2" or more by the time i but 8%. It seems to be where i store most of my fat.
I often believe the appearance of big arms is related to waist size. Arnies arms always looked hyooge at 20" and his waist was like 28 or something.
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Meetketchup Pull
Monday, Jul 15, 2024 at 1:58pm
Lat Pulldown (Cable)
Set 1: 90 lbs x 11
Set 2: 80 lbs x 12
T Bar Row
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 230 lbs x 10
Cable Pullover
Rear Delt Reverse Fly (Machine)
Bicep Curl (Cable)
Seated Incline Curl (Dumbbell)
@hevyapp
I started flushing fluids during machine rows, decided thats a good signal to go get some fucking salt in my system.
4 salt tabs (1/2 daily dose) did not seem to cover it.
I normally sweat a good bit when i train, but this is excessive and i feel like i want to throw up while having heartburn. Idk what the fuck is going on with me but this sounds low salt related.
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Greetings Andrew!
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Cardio
38 mins brisk walk
Target HR: >130
Actual: 120-130
*heart rate tracker not recording accurately.
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