9/26/2024 Weight 197.8lbs. Food-2309cal/270P/251C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g rice
Meal6-Shake
Back-RP Hypertrophy 6 week Arm Focused All sets are working sets
HS single arm high row-145x10x2sets’
BB bent over row-185x6x3sets
Lat pull-140x10x2sets
Narrow lat pull-120x12x2sets
Cable pullover-115x12x2sets
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
Ostazol/Cardazol pre WO
Notes
Getting more comfortable with the bent over BB rows. Felt good today.
All 2 set movements(except calves) will go to 3 sets next week
9/27/2024 Weight 198.7lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
50g carb intra not in totals
Meal3-Shake post WO
Mael4-1c egg whites/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-?
Meal6- Prob a shake
Arms2-RP Hypertrophy 6 week Arm Focused All sets are working sets
DB alternating curls-25x12x2/27.5x12/30x12
Cable EZ bar curl-90x13x2/100x12/110x10
Machine preacher-50x12/70x10x2sets
Reverse EZ bar curl-40x15x4sets
Machine tricep pusdown-190x15x3sets
Machine tricep extension-80x15x3sets
Rope pushdowns-35x13x2/35x8 plus drops
Hanging leg raises-BWx15x3sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Another week down!! Have a great weekend everyone!!
9/30/2024 Weight 200.1lbs. Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz pork shoulder/200g potato/carrots/cabbage
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.
10/1/2024 Weight 199.5lbs. Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g rice
Meal6- Shake
Arms1-RP Hypertrophy 6 week Arm Focused All sets are working sets
BB curl-80x10x3sets
Seated lat bench curl-25x13x2/25x15x1
Rope hammers-80x15x3sets
JM press-185x8x3sets
V handle pressdown-130x15x3sets
Rope extension-70x12x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Able to push arms a bit more. Hopefully a sign of good things. Usually when i get in this situation i end up injured.
10/2/2024 Weight 199.2lbs. Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g rice
Meal6- Shake
Legs-RP Hypertrophy 6 week Arm Focused All sets are working sets
Seated leg curl-160x10x4sets
Leg extensions-215x10x4sets
Cybex squat press-540x8x3sets
Reverse hyper-BXx17x3sets
Cardio
25 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Felt great today. Destroyed the legs!!! Even struggled through 5 extra minutes on the mill
10/3/2024 Weight 199.7lbs. Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake
Back-RP Hypertrophy 6 week Arm Focused All sets are working sets
HS single arm high row-150x10x3stes
BB bent over row-195x6x3sets
Lat pull-140x11x3sets
Narrow lat pull-130x10x3sets
Cable pullover-120x11x2sets
Standing calves-200x30x2sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Starting to enjoy the BB rows. Feeling more comfortable
10/4/2024 Weight 200.1lbs. Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake
Arms2-RP Hypertrophy 6 week Arm Focused All sets are working sets
Standing DB curls-30x15x4sets
Cable curl-110x10x4sets
Machine preacher-75x8x3sets
Rope tricep extension-35x15x3sets
Machine pressdown-195x15x3sets
Machine extension-75x15x3sets
SS hanging leg raise/DB hammer curls-BWx15/40xfailure x3sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Another week down!! Hope everyone enjoys the weekend!!
10/7/2024 Weight ?lbs. Didn’t weigh in this morning Food-2528cals/218P/241C/76F
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 100g oatmeal/1 cup egg whites/1 whole egg/1 slice no fat cheese
50g carb intra not in totals
Meal3-Shake post WO
Meal4-2 spicy tuna rolls/2 spicy salmon rolls
Push-RP Hypertrophy 6 week Arm Focused All sets are working sets
Flat DB press-90x11x3sets’
Smith incline press-200x8/200x5/135x10
Pec deck-160x15x3sets
SS pushup/plate raise-BW x15/25x15 x 3sets EA
BB upright row-90x12x3sets
Reverse pec deck-115x15x3sets
Three way raises-20x30x2sets
Cardio
No time for 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
Ostazol/Cardazol pre WO
Notes
Overhead press is out. Shoulder felt like shit all week after last push day.
Feeling hungry!
Back to normal diet tomorrow
10/8/2024 Weight 199.8lbs. Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Arms1-RP Hypertrophy 6 week Arm Focused All sets are working sets
BB curl-80x11x3sets
Seated lat bench curl-25x16x3sets
Rope hammers-82.5x15x3sets
JM press-190x8x3sets
Overhead cable extension-15x12x3sets
Rope extension-35x15x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
All felt good today. Lifts going up. Weight holding pretty steady.
10/9/2024 Weight 199lbs. Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Legs-RP Hypertrophy 6 week Arm Focused All sets are working sets
Seated leg curls-165x10x2sets/165x9x2sets
Leg extension-220x10x4sets
Cybex squat press-590x7x3sets
Machine glute kickback-130x15x2sets
Reverse hyper-BWx18x3sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Great leg day. Fell apart a little on the seated but advanced all other exercises.
Not fun walking down the stairs after cardio
10/10/2024 Weight 201lbs. Food-2375cals/244P/222C/56F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Birthday Back Day-RP Hypertrophy 6 week Arm Focused All sets are working sets
HS single arm high row- 155x10x3sets
BB bent over row-205x5x2sets/205x3/135x15
Lat pull-150x10x3sets
Close grip lat pull-140x10x3sets
Cable pullover-120x12x3sets
Standing calves-200x30x3sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Went a bit too heavy on the BB rows. Gonna back off next week and shoot for higher reps.
10/11/2024 Weight 200.6lbs. Food-2375cals/244P/222C/56F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Arms2-RP Hypertrophy 6 week Arm Focused All sets are working sets
Single arm DB curl-30x16x3/32.5x14
Cable curl-112.5x10x4sets
Machine preacher-50x14x75x10x2sets
Rope cable extention-35x20x3sets
Machine pushdown-200x15x3sets
Machine extension-80x13x3sets
SS hanging leg raise/DB hammer curl-BWx16/40xfailure pluse 3 drops to failure
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
