1 Like
10/14/2024
Weight 206lbs.**
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
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
5 Likes
10/15/2024
Weight 202.6lbs
Food-2392cals/224P/254C/53F
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- 300g greek yogurt/20g oatmeal/mixed berries
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x12x3sets
Single arm DB preacher curl-25x17x3sets
Rope hammers-85x15x3sets
JM press-195x8x3sets
Single arm overhead cable extension-15x13x2sets/15x15
Strap extensions palm down-35x16x3sets Palm down hit it hard!!!
SS hanging leg raise/DB hammer curl-BWx17/40xFailure x 4sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Arms felt great today, unfortunately back and shoulder do not. Shoulder is better than yesterday but it appears i may have a pinched nerve in the back. Gonna get on some heat/ice and see where iām at tomorrow.
Pics
None today
5 Likes
The only thing thatās helped my shoulders not feel like ass is to stop overhead pressing.
Viking Press was okay for a while, but even that gave me issues eventually.
Now I just do a lot of lateral raises and my shoulders are happy.
3 Likes
This is exactly what Iām doing. OHP is out. I donāt need it. Rear pec deck, three way raises, shrugs and upright rows are what Iāll be sticking with. My shoulders never liked overhead work. No idea what I was thinking trying them again.
2 Likes
10/16/2024
Weight 202.4lbs
Food-2392cals/224P/254C/53F
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- 300g greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Leg extensions-225x10x4sets
Lying leg curls-95x15x4sets
Glute kick machine-130x15x3sets
Skipped the squat press. Felt it would be detrimental to the back.
Skipped the reverse hypers-Def would be detrimental to the back
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Just noodled through WO today. Dealing with the back issue(which is 75% better today) and didnāt want to aggravate anything. Just kept it pretty light with very slow reps a very little rst in between sets.
Shoulder actually feels much better today as well.
Pics
None today
6 Likes
This is it. I knew when I was doing too much OHP that I was doing too much OHP. And yet I persisted. I donāt think Iād do that with an āangryā knee or an elbow, but for some reason when it came to shoulders, I always found a reason to ignore the signals and kept digging the hole deeper ā¦
2 Likes
The funny thing(or maybe not funny) is that of course you canāt throw anything less than a plate on so thatās what I did. Could have put the quarter on but in my mind I couldnāt go under a plate. Ego took over!!!
Even still I donāt think I need it. My shoulders have good development. I just may raise up my incline bench angle a bit. I tend to stay at a pretty low angle.
2 Likes
It is as much of an art as it is a science, right?
What is?
10/17/2024
Weight 204lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-160x10x3sets plus BO
BB bent over row-185x10x3sets
Lat pull-155x10x3sets
Narrow grip lat pull-145x10x3sets
Cable pullover-120x13x3sets
Standing calves-200x30x2sets
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Backed off on the BB rows a bit to preserve the back. Feeling about 80% to day shoulder about 90%. Just arms tomorrow thena deload next week.
Pics
6 Likes
Just catching up on the log: fantastic progress this year! Impressive fish oil dosage (nigh supra-Poliquin) as well.
1 Like
getting it right, the weight, the reps, the specific exercises to doā¦ all of it, basically
1 Like
10/18/2024
Weight 202.5lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.
Pics
None today
5 Likes
I always wanted to ask. Why do you not count your intra carb calories?
1 Like
I donāt really count supps in cals unless Iām prepping for a show.
They are consistent and rarley change. Same with fish oil. Fat/cals are not in my macros.
Itās just how I roll.
1 Like
10/21/2024
Weight 205lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
DB press-80x8x2sets
Smith incline press-185x7x2sets
Pec deck-150x15x2sets
Pushop-BWx20x1set
Reverse pec deck-120x15x2sets
Three way raises-15x30x2sets
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Deload felt amazing today. Did everything super slow with pauses in the stretched position. 60 second rest in between sets.
Weight was a little up from the weekend feed up!!
Pics
None today
3 Likes
10/22/2024
Weight 204.2lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Super slow reps today. Full ROM
Pics
None today
4 Likes
10/25/2024
Weight 205.2lbs
Food-?
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-Open steak sandwich on garlic bread/Baby potatoās
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
Lying leg curl-120x15x2sets
Leg extension-205x12x2sets
HS squat press-545x10x2sets
Machine glute kicks-120x15x2sets
Reverse hypers-Skipped
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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 the wife out for a date to her fav gluten free place.
Skipped the hypers as back is getting much better but not 100% yet.
Pics
None today
5 Likes
10/24/2024
Weight 206lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Bac/arms2-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
HS single arm high row-135x20x2sets
BB bent over row-135x15x2sets
Cable pullovers-120x12x2sets
Alternating DB curls 20x20x1set
Machune preacher-50x5x5x1set
Cable curls-50x20x1set
Rope extensions-35x20x1set
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Deload done. Time to stop fucking around and get huge!!!
Have a great weekend everyone. Iām done for the week.
Pics
None today
6 Likes