Let’s fuckin go baby!
2 Likes
10/28/2024
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets
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
Starting upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked.
Pics
None today
4 Likes
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!
Pics
None today
4 Likes
10/30/2024
Weight 204.3lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Cable pullover-120x12x3sets
BB curl-70x12x3sets
Prime cable curl-40x10x3sets
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
Only three WO’s in but liking this split so far.
Pics
None today
3 Likes
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets
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
Still liking the split. Great WO today.
Pics
None today
3 Likes
11/1/2024
Weight 206lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Lower-RP Hypertrophy 6 week build
All sets are working sets
Lying leg curls-140x10x3sets
Arsenal leg extension-110x12x3sets
Machine glute kickbacks-150x12x3sets
Hanging leg raises-BWX15x3sets
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
Legs are completely smoked!!! Had to take a few minute to regain composure prior to cardio. 
Pics
None today
4 Likes
11/3/2024
Weight 210lbs
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
25g carb intra not in totals
Meal3-4oz 93/7 beef/200g rice
Meal4-Shake post WO
Meal5-Breaded chicken breasts/Baked french fries
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-120x12/120x11x2sets
Meadows row-100x8x3sets
HS single arm high row-135x10x3sets
Lying Y raise-20x12x3sets
Prime cable curl-55x12x3sets
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
Went out for Mexican food last night and crushed it!!! Weight way up this morning.
Will prob switch out the Y raises next week. May change to another rear delt movement
Pics
None today
5 Likes
11/4/2024
Weight 211lbs
Food-2556cals/245P/243C/68F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
25g carb intra not in totals
Meal3-4oz 93/7 beef/200g rice
Meal4-Shake post WO
Meal5-1c egg whites/1 slice no fat cheese/100g protien oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-230x10x2sets
DB incline fly-35x12x3sets
Single arm overhead extension-20x12x3sets
Tree way raise-20x30x3sets
DB preacher curl-30x13x3sets
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
Felt great today. Everything moved well. Gonna stick with this. Recovery has been great even on a 6-day training split.
Pics
None today
3 Likes
11/5/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Lower-RP Hypertrophy 6 week build
All sets are working sets
RDL-185x10x3sets
Arsenal squat-450x8x3sets
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
Good WO today. No back issues!!!
Pics
None today
3 Likes
11/6/2024
Weight 206lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Cable pullover-130x10x3sets
BB curl-70x13x3sets
Prime cable curl-55x12x3sets
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
All good today. Felt strong!!
3 Likes
11/7/2024
Weight 208.8lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline press-190x8x2sets/190x10
HS converging press-190x10x2
JM press-155x10x2sets
Cross body tricep extension-17.5x13x2sets
Cable face pull-55x15x3sets
Prime cable curl-55x15x3sets
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
Another great WO!!!
3 Likes
11/8/2024
Weight 208.8lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Legs2-RP Hypertrophy 6 week build
All sets are working sets
Lying leg curl-142.5x10x3sets
Arsenal leg extension-120x9x3sets
Machine glute kick-155x12x3sets
Adductor-100x15x3sets
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
All lifts progressing nicely.
4 Likes
11/9/2024
Weight 208.8lbs
Food-2872cals/210P/220C/32F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6 Kodiak cakes/Berries
25g carb intra not in totals
Meal3-2 five guys lettuce wrap cheeseburgers/half small fry
Meal4-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Pull2-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-130x12x3sets
Meadows row-105x7x3sets
HS single arm high row-135x11x3sets
Reverse pec deck-120x12x3sets
Prime cable curls-60x10x4sets
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
Great way to finish out the week!!
4 Likes
11/11/2024
Weight 210.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-235x9/235x8/235x6 plus drop to 135xfailure
DB incline fly-35x13x2sets
Single arm overhead tricep extension-22.5x12x3sets
Three way raises-20x30x3sets
Single arm preacher DB curl-30x14x3sets
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
Notes
Weight up. Crushed some pizza and wings last night!!!
Might be going back to DB’s on the press movements. Not sure the shoulders will like this too much longer.
Added 49g protien via shake between meal2/3. About 200cal increase going forward.
Pics
6 Likes
lookin’ good!
2 Likes
11/12/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Legs1-RP Hypertrophy 6 week build
All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
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
Notes
Solid WO today. Back feels great finally!!
4 Likes
11/13/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Back/Bi-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-170x11x4sets
NG lat pull-160x10x3sets
Cable pullover-130x11x3sets
BB curl-70x14x3sets
Prime cable curl-60x9x3sets
Cardio
30 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
Notes
Progressing all movements
5 Likes
11/14/2024
Weight 209.8lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Incline press-195x10x3sets plus BO
HS converging press-200x10x2sets plus BO
JM Press-135x12x2sets
Cross body extensiona-17.5x15x3sets
Cable facepulls-55x16x4sets
Prime cable curls-55x16x3sets
Cardio
15 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
Notes
Shoulders starting to feel a little beat up. May be switching back to DB om pressing movements.
4 Likes
11/15/2024
Weight 210.2lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Legs2-RP Hypertrophy 6 week build
All sets are working sets
Lying leg curl-145x10x3sets
Arsenal leg extension-122.5x10x3sets
Machine glute-160x12x3sets
Cardio
15 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
Notes
Legs are f’d!!! Cardio was a struggle. Felt really strong during the WO though.
Could have pushed more I think but following the prescribed progressions.
5 Likes
11/17/2024
Weight 211lbs
**Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal3-Shake post WO
Meal4-Tuna sandwich and kettle chips
Meal5-4oz 93/7 beef/200g rice/kimchi
Meal6- 225g 2% greek yogurt/mixed berries
Back2-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x10x3sets
Meadows row-110x8x3sets
HS Single arm high row-137.5x12x3sets
Reverse pec deck-130x12x3sets
Prime cable curl-60x11x4sets
Cardio
None today. Can barely walk.
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
1000mg astragalos
Notes
Everything felt easy today. Was sweating like crazy for some reason. Way more than usual.
Dropped a ladder on my foot yesterday and the big toe is all sorts of colors. I can move it so i got that going for me but still hurts pretty bad.
Wife grabbed a couple pics today
7 Likes