Leg Day (Modified)
Sunday, Sep 22, 2024 at 3:38pm
Sissy Hack Squat
“3010”
Set 1: 90 lbs x 10
Set 2: 90 lbs x 11 [Failure]
Set 3: 0 lbs x 14 [Failure]
Lying Leg Curl (Machine)
“Rehab
3021”
Set 1: 40 lbs x 5
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10
Hip Abduction (Machine)
“3010”
Set 1: 175 lbs x 20
Set 2: 150 lbs x 17 [Failure]
Set 3: 150 lbs x 7 [Failure]
Set 4: 150 lbs x 6 [Failure]
Leg Extension (Machine)
*machine was busted
@hevyapp
Pull
Monday, Sep 23, 2024 at 1:55pm
Lat Pulldown (Cable)
“Top set, backdown rest pause
3010”
Set 1: 210 lbs x 12
Set 2: 170 lbs x 12 [Failure]
Set 3: 170 lbs x 6 [Failure]
Set 4: 170 lbs x 4 [Failure]
Iso-Lateral Row (Machine)
“Neutral, top set, backdown rest-pause
3010”
Set 1: 315 lbs x 13
Set 2: 275 lbs x 12 [Failure]
Set 3: 275 lbs x 9 [Failure]
Set 4: 275 lbs x 7 [Failure]
Shrug (Smith Machine)
“Behind
3010”
Set 1: 135 lbs x 21
Set 2: 135 lbs x 17
Preacher Curl (Barbell)
“Dumbbell, top set, backdown set
3010”
Set 1: 35 lbs x 14
Set 2: 30 lbs x 13
EZ Bar Biceps Curl
“Reverse Grip, rest pause
3010”
Set 1: 60 lbs x 12 [Failure]
Set 2: 60 lbs x 7 [Failure]
Set 3: 60 lbs x 6 [Failure]
+20mins LISS
Was definitely feeling low energy today. Got plenty of sleep, was just feeling flat.
Week 0
Weight Avg: 210.5
3pt Skinfold: 7.2 (not looking for true measurement, only to gauge changes)
Macro target coming week:
P 275
F 40
C 200
Weekly activity goal:
6x training per week, 10mins LISS post training, 10k steps daily.
Sleep goal:
7hrs avg
Life goals:
1 course module completed per day
Learn 1 persons name per day
0 porn (7 days clean currently)
9/23 Food Log
Now your TV is gonna go all staticky and a chick is gonna crawl out of your screen.
Don’t say I didn’t warn you.
This is better than the alternative 
Push
Tuesday, Sep 24, 2024 at 2:05pm
Incline Chest Press (Machine)
“Top set, backdown rest pause
3010
30s extreme stretch”
Set 1: 275 lbs x 14
Set 2: 225 lbs x 14 [Failure]
Set 3: 225 lbs x 5 [Failure]
Set 4: 225 lbs x 4 [Failure]
Lateral Raise (Machine)
“Rest Pause
3010
30s extreme stretch”
Set 1: 125 lbs x 21 [Failure]
Set 2: 125 lbs x 12 [Failure]
Set 3: 125 lbs x 8 [Failure]
Butterfly (Pec Deck)
“To set, backdown rest pause
*seat high
3010
20s extreme stretch”
Set 1: 150 lbs x 16
Set 2: 130 lbs x 18 [Failure]
Set 3: 130 lbs x 10 [Failure]
Set 4: 130 lbs x 8 [Failure]
Triceps Rope Pushdown
“Top set, backdown rest pause
3010”
Set 1: 65 lbs x 16
Set 2: 50 lbs x 12 [Failure]
Set 3: 50 lbs x 9 [Failure]
Set 4: 50 lbs x 8 [Failure]
Rear Delt Reverse Fly (Machine)
“Top seat, backdown
3010”
Set 1: 130 lbs x 18
Set 2: 115 lbs x 12
Triceps Dip (Weighted)
@hevyapp
+15mins LISS
9/24 Food Log
Supplements
P5P, 100mg
Bromelain, 500mg
Zinc, 30mg
2:1 EPA:DHA Fish Oil, 3g (1 at each major meal)
Ephedrine, 25mg (Pre WO)
Aspirin, 81mg (Pre WO)
Caffeine, a lot
We’ve (briefly) discussed this before. Is this a private thing or something your wife is aware of? (Both the watching and the trying to stop.) Something you discuss with her or no?
Can delete if you don’t want to talk about it.
I don’t mind talking about it, its shunned everywhere and that only adds to the guilt. The same guilt that fuels addiction
My wife knows i use it on occasion.
I don’t share with her how frequently ive used it, and I wont tell her that I’m quitting until I’ve actually quit, as in, no ‘relapses’.
It’s not that I’m ashamed of using it. Hell, shes walked in on me before lol.
Its that I don’t believe relationships work unless if the woman looks up to her man… i dont want her to stop looking up to me if i slip up.
I won’t let her see me fall. I don’t let her see me struggle. I just show her the finished product after the struggle.
Leg Day (Modified)
*Garage Edition
Wednesday, Sep 25, 2024 at 8:08pm
Reverse Hyperextension
“Fail x2, uni.
3010”
Set 1: 50 lbs x 20 [Failure]
Set 2: 50 lbs x 14 [Failure]
Leg Extension (Machine)
“3010
*plate loaded, far rung”
Set 1: 90 lbs x 11
Set 2: 60 lbs x 13 [Failure]
Set 3: 60 lbs x 8 [Failure]
Set 4: 60 lbs x 5 [Failure]
Sled Push
Low speed
Set 1: 3.5mins x 150lbs
Set 2: 3.5mins x 150lbs
+30mins LISS
Had to makeshift stuff with hams acting up at the home gym.
Food log 9/25
Pull
Thursday, Sep 26, 2024 at 2:36pm
Lat Pulldown (Cable)
“Top set, backdown rest pause
3010”
Set 1: 210 lbs x 12
Set 2: 170 lbs x 13 [Failure]
Set 3: 170 lbs x 6 [Failure]
Set 4: 170 lbs x 4 [Failure]
T Bar Row
“Top set, backdown rest pause
3010”
Set 1: 90 lbs x 16
Set 2: 80 lbs x 15 [Failure]
Set 3: 80 lbs x 8 [Failure]
Set 4: 80 lbs x 5 [Failure]
Shrug (Smith Machine)
“Behind
3010”
Set 1: 185 lbs x 19 [Failure]
Set 2: 185 lbs x 13
Preacher Curl (Barbell)
“Dumbbell, top set, backdown
3010
20s extreme stretch”
Set 1: 35 lbs x 16
Set 2: 30 lbs x 13
EZ Bar Biceps Curl
“Reverse Grip, rest pause
3010”
Set 1: 60 lbs x 14 [Failure]
Set 2: 60 lbs x 8 [Failure]
Set 3: 60 lbs x 6 [Failure]
+15mins LISS
Food Log 9/26
Supplements
P5P, 100mg
Bromelain, 500mg
Zinc, 30mg
2:1 EPA:DHA Fish Oil, 3g (1 at each major meal)
Ephedrine, 25mg (Pre WO)
Aspirin, 81mg (Pre WO)
Caffeine, a lot
TB500, 500mg
I got most of my shipment to start making my own L-Carnitine, just need a few more things and I’ll be running my favorite “supplement” for pennies on the dollar.
Isn’t oral L Carnitine pretty weak?
Yeah, it has poor bioavailability.
I’ll be brewing injectable L-Carnitine
Interdasting… would try
Amino Asylum has some good stuff. Same for peptide sciences. No PIP at 600mg/mL. IM or SubQ, but sometimes sq leaves welts.
Dosing is 200mg/55lbs bodyweight daily.
Best taken pre workout. Some say to time carbs alongside this, but I’m not sure if thats applicable with injection - its usually for oral route.
Either way, carbs pre workout is best, so is L-Carnitine.
There’s a thread on promuscle some 60 pages long filled with love for the stuff (remove the spaces)
www .professionalmuscle. com/forums/index.php?threads/my-fascination-with-inj-l-carnitine.166391/
I do Surge pre workout. Haven’t used Carnitine in years. Keep us updated on when it’s available. I’d try it
Food Log 9/27
96% ground beef, 1lb
Jasmine Rice, 125g
Yakult (light), x1
Giant Turkey Leg (estimated 8oz), x1
French Fries, IDK
*was at the rodeo, couldn’t count macros
No lifting, got in a lot of steps though.
Supplements
Food Log 9/28
*didnt train today, did a lot of “cardio”
Supplements
Food Log 9/29
*will be training later today. Groceries and meal prep first.
Supplements
Week 2 Check-In
| Day | Weight | Cals | Pro | Carbs | Fat | Train | Steps | Cardio | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| Goal | 2270 | 275 | 200 | 40 | - | 10,000 | >7.0 | ||
| Monday | 210.3 | 2286 | 274 | 203 | 42 | Pull | 10000 | 22 | 8.2 |
| Tuesday | 209.4 | 2286 | 274 | 203 | 42 | Push | 10911 | 15 | 5.8 |
| Weds | 207.4 | 2286 | 274 | 203 | 42 | Legs | 8051 | 30 | 5.0 |
| Thurs | 208.5 | 2286 | 274 | 203 | 42 | Pull | 8948 | 15 | 8.8 |
| Friday | 208.3 | ? | ? | ? | ? | Off | 12440 | 0 | 4.7 |
| Sat | 209.6 | 2286 | 274 | 203 | 42 | Off | 2000 | 75 | 5.8 |
| Sun | 210 | 2286 | 274 | 203 | 42 | Push | 7.1 | ||
| Avg | 209.1 | 2286 | 274 | 202 | 41 | 8907* | 26.17* | 6.5 |
Weight Avg: 209.1
3pt Skinfold: 6.9 (taken 9/29)
Change from Week 1:
210.5 > 209.1
7.2 > 6.9
Holding myself accountable. I didnt train since Thursday. I need to get consistent and I’m struggling to figure it out.
Push
Tuesday, Oct 01, 2024 at 1:45pm
Incline Chest Press (Machine)
“Top set, backdown rest pause
3010
+30s extreme stretch”
Set 1: 275 lbs x 14
Set 2: 225 lbs x 12 [Failure]
Set 3: 225 lbs x 4 [Failure]
Set 4: 225 lbs x 3 [Failure]
Butterfly (Pec Deck)
“Top set, backdown rest pause
3010
30s extreme stretch”
Set 1: 150 lbs x 18
Set 2: 125 lbs x 16 [Failure]
Set 3: 125 lbs x 11 [Failure]
Set 4: 125 lbs x 8 [Failure]
Rear Delt Reverse Fly (Machine)
“Top set, backdown”
Set 1: 115 lbs x 27
Set 2: 100 lbs x 19
Triceps Rope Pushdown
“Top set, backdown rest pause
3010”
Set 1: 70 lbs x 19
Set 2: 50 lbs x 14 [Failure]
Set 3: 50 lbs x 12 [Failure]
Set 4: 50 lbs x 7 [Failure]
Lateral Raise (Dumbbell)
“Meadows Partials, rest pause”
Set 1: 40 lbs x 20 [Failure]
Set 2: 40 lbs x 11 [Failure]
Set 3: 40 lbs x 6 [Failure]
Triceps Dip (Weighted)
“Rest Pause
3010”
Set 1: 0 lbs x 19 [Failure]
Set 2: 0 lbs x 9 [Failure]
Set 3: 0 lbs x 4 [Failure]
+15mins cardio
Going higher reps for a lot of exercises. Lower reps are just too taxing on my body.
What’s the issue, schedule/time management? Or desire to train?
