9/3/2024 Weight 202.1lbs. Food-2438cals/353P/101C/69F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-14oz NY Strip/ .5 peach
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
DB flat press-90x10x2sets
Arsenal incline press-180x12/180x11
Pec Deck-150x15x3
SS pushups-15x3sets/plate raise-45x15x3sets
BB upright row-80x15x3sets
Reverse fly-130x15x3sets
Three way raises-15x30x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
4 days off did me good. Felt great today. Everything clicked!!
9/4/2024 Weight 201.8lbs. Food-1901cals/275P/134C/29F</b>
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-80x10x2.70x10x1
Cable curl-80x12x3sets
DB curl-22.5x10x2sets
JM press-135x12x3sets
Rope extension-50x15x3sets
Machine extension-60x15x3sets
single arm extension-15x15x2sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/5/2024 Weight 199.6lbs. Food-1901cals/275P/134C/29F</b>
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Seated leg curl-150x12x3sets
Leg extension-190x12x3sets/220x8
Squat press-270x5x5(25reps)
Revers hyper-15x3sets weighted 25lbs
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/6/2024 Weight 198.8lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
Meal4-Shake post WO
Meal5-2 sliced of pizza/8 chicken wings
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x15x3sets
Narrow grip stretch pulldown-130x15x3sets
Lat pull-130x15x3sets
Seated cable row-120x15x3sets
Cardio
No cardio today
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Had 0 suds in the gym today. Cut the WO short. Was not feelin it. Need to increase carbs again I think. Was low all week and i think it got me.
9/9/2024 Weight 196.6lbs. Food-1901cals/275P/134C/29F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Chest- Deload Week
All sets are working sets
Flat DB press-80x12x3sets
Hammer incline-135x12x3sets
Pec deck-150x15x3sets
SS Pushups/plate raise-3x15/45x12x3sets
Cardio
15min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
I didnāt eat enough over the weekend. Iām already back up a pound this morning.
Donāt really have a goal weight. Iām prob getting to a point now where Iām gonna think about putting more food back in and slowly working back to Maintinance cals. Will make a decision when I start back to full load training next week.
9/10/2024 Weight 196.6lbs. Food-1901cals/275P/134C/29F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Arms- Deload Week
All sets are working sets
Cable curls-80x15x4sets
V handle pressdown-100x15x4sets
Single arm hammer preacher curls-20x15x4sets
JM press-135x10x4sets
SS Seated curls/Skull crusher-15x15x4sets each
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/10/2024 Weight 195.6lbs. Food-2156cals/231P/177C/58F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-Core life spicy thai chicken and rice noodle bowl/2.5oz extra chicken
Meal4-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Legs- Deload Week
Cybex seated leg curls-100x15x4sets
Cybex leg extension-150x15x4sets
Hammer squat press-270x5x5x2sets
Seated calves-90x15x4sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Think diet may be coming to an end. Sleep/recovery/training all starting to suffer. Not prepping for a show so no reason to lose muscle.
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/13/2024 Weight 194.5lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Blueberry Muffin Pre WO
Meal3-Half Chicken/Pork burnt ends
Meal4-Turkey sandwich
Arms- Deload Week
Cable curl-80x15x4sets
Rope tricep pushdown-100x15x4sets
SS EZ bar curl/EZ bar reverse curl-50x15/30x15x4sets ach
Tricep extension machine-50x15x4sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/16/2024 Weight 194.4lbs. Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x8x2sets
Smith incline press-180x7/180x6 plus 135BO
SS Pec deck/Pushups-150x12/150x9//15 x 2sets;
BB upright row-70x15x3sets
Reverse Pec deck-100x15x3sets
Three way raise-15x30x3sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Back at it. Cals will slowly come up. Gonna run this about 10 weeks and then start building again.
9/17/2024 Weight 193.7lbs. Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB Curls-70x15x3sets
Prime cable curl-35x12x3sets
DB Hammer curls-25x12/25x11/25x12
Machine tricep pushdown-150x15/170x15
EZ bar overhead extension-60x12x2sets
Rope tricep extension-30x15x2sets
Machine crunch-100x15x2sets Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Felt good to train with a reasonable amount of carbs on board. Feel like iām starting to come out of the hole. Weight still dropping!!
9/18/2024 Weight 192.7lbs. Food-2685cal/342P/181C/65F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-14oz NY strip/.5 baked potato/asperagus
Meal6-Shake
Legs-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Seated leg curls-150x10x3sets
Leg extension-205x8x3sets
Hammer squat press-450x8x3sets
Reverse hyper-BW+25x15x3sets
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Pretty good leg WO today. Will start increasing volume soon
9/19/2024 Weight 193.5lbs. Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake
Back-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Hammer single arm high pull-135x10x2sets
BB bent over row-185x7x2sets
Underhand pulldown-140x8x2sets
Cable pullover-110x10x2sets
DB lying incline row-55x10x2sets-gonna replace these i think. Give me a suggestion. Maybe a close grip pull instead?
Arsenal Standing calves-200x30x2sets
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
BB bent overs were tough. Havenāt done these in years.
9/23/2024 Weight 193.5lbs. Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x9x2sets
Smith incline press-185x8/185x9
Pec deck-160x12x2sets
SS pushups/plate raise-BWx16/25x25x2sets
BB upright row-70x16/80x12x2sets
Reverse pec deck-105x15x3sets
Three way raise-15x30x3sets
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Feeling great with the extra carbs back in. Great WO today. Everything felt good.
Way to much caffeine today!!! Hope sleep not affected.
9/23/2024 Weight 195.5lbs. Food-2728cal/274P/266C/62F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-2 spicy tuna rolls/2 spicy salmon rols
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB curl-70x12/80x8x2sets
Preacher concentration curls-25x12x3sets
Rope hammers-50x15/70x12x2sets plus 1 drop to failure
Machine tricep extension-70x15x3sets
Machine pushdown-190x15x3sets
Cable pushdown-50x15x3sets
Machine crunch-110x15x3sets
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/25/2024 Weight 195.7lbs. Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake
Legs-RP Hypertrophy 6 week Arm Focused
Seated leg curls-155x10x3sets
Leg extension-210x10x3sets
Cybex squat press-540x8x3sets
Reverse hyper(glute focused)-BW+25x15xsets
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Felt good to add a little more weight on today. Will be a slight increase in cals beginning tomorrow. Almost time to start growing again!!!
