Oh yeah, I love spicy foods. The mix of probiotics and spice can be dangerous though. Your logs are looking great man. I like how you lay them out. very clear and concise.
2 Likes
12/2/2024
Weight 214.6lbs
Food-2548calc/264P/248C/57F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-Shake
RP Hypertrophy 6 week build
Deload week
Smith bench-225x5/275x1/295x1/305x1/315x1PR
DB fly-35x9x1set
Single arm overhead extension-20x15x2sets
Three way raises-15x30x2sets
Preacher single arm DB curl-25x10x2sets
Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Well first day of the ādeloadā started with a bench PR at 315lbs. It moved much easier than anticipated. Wouldnāt doubt i could have gotten 325lbs but thatās for another day. Iāll take the PR. Now the deload can commence for the rest of the week!
6 Likes
Nice work. Does the RP program call for PRs during deloads? I kind of like that idea as a means of lower volume
No, i was only supposed to do 2 sets of 225x5 which i did. I just got it in my head this morning that I would try a few singles and see how it felt. They all felt good i just didnāt want to push it. The rest of the week will be full deload.
1 Like
congrats. well done.
1 Like
Nice job on the PR man!
1 Like
12/3/2024
Weight 213.4lbs
Food-2548calc/264P/248C/57F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Deload week
BB RDL-185x10x3sets
Arenal sqaut-450x5x2sets
Arsenal standing calves-200x30x2sets
Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Nothing spectacular to report today. Just did the easy prescribed work.
5 Likes
12/4/2024
Weight 212.7lbs
Food-2712calc/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-Shake
Meal4-4oz chicken thighs/200g rice
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Deload week
Lat pull-140x15x2sets
Narrow lat pull-130x15x2sets
EZ bar curl-60x15x2sets
Prime cable curl-50x15x3sets
Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Another day of deload. Good bicep pump today. All lat work super slow.
7 Likes
12/5/2024
Weight 212.4lbs
Food-2712calc/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-Shake
Meal4-4oz chicken thighs/200g rice
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Deload week
Incline smith press-185x12x2sets
HS converging press-180x12x3sets
JM press-90x15x2sets
Cross cable tricep extension-20x15x2sets
Face pulls-40x15x3sets
Cable curls-30x15x2sets
Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Another day of deload.
5 Likes
12/6/2024
Weight 213.4lbs
Food-A lot!!!
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-4oz chicken thighs/200g rice
Meal4-Pizza/wings/salad
Rest Day-No training
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
12/7/2024
Weight 212.2lbs
Food-2219cals/235P/164C/82F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 8oz sliced turkey/120g avocado/carrots/pickles
Meal3-8oz sliced turkey/120g avocado/carrots/pickles
Meal4-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-8oz sliced turkey/60g avocado/carrots/pickles
Rest Day-No training
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Shared some turkey and avocado with lucy!!!
6 Likes
12/9/2024
Weight 210.4lbs
Food-2834calc/288P/265C/71F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Push1-2 RIR
Smith flat bench-235x8x2sets
SS Pec Deck/pushups-145x15x2sets/BW x 20
Cable single arm overhead tricep extention-20x15x2sets
Three way raises-20x30x3sets
Single arm preacher DB curls-25x12x3sets
Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Back at it. Small bump in cals.
4 Likes
12/10/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-N/A
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Rest Day
Cardio
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
No training today. Only got about 4 hours sleep last night. Had to make an airport PU at 12am 
4 Likes
12/11/2024
Weight 209.2lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Pull1
Cable pullover-140x12x2sets
BB bent over row-185x8x2sets
HS single arm high row-135x10x2sets
Reverse pec deck-130x15x3sets
Cable curls-25x12x3sets
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Still tired today but got it done.
4 Likes
12/12/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado
RP Hypertrophy 6 week build
Legs1
RDL-225x8x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x32sets
Cardio
15 min incline treadmill pre WO
15 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Did a little extra cardio pre WO today. Was freezing cold from being outside most of the morning so had to warm up.
4 Likes
12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey
RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Legs are smoked from yesterday!!!
4 Likes
12/14/2024
Weight 209.2lbs
Food-2957calc/297P/241C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake/100g oatmeal
Meal3- 6oz chicken thighs/225g rice
Meal4- 12oz NY strip/Baked potato
RP Hypertrophy 6 week build
Pull2
Lat pull-160x12x2sets
Narrow lat pull-150x12x2sets
Cable pullover-140x12x2sets
Single arm DB curl-25x12/30x12/35x12
Cable curl-25x11x3sets plus 1 drop to failure
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Felt strong today. Will go to 3 work sets on the pulls next week.
6 Likes
12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Legs crushed again!!! 
Another tiny calorie bump. The hard work starts tomorrow!!
7 Likes
12/16/2024
Weight 211.5lbs
Food-2891calc/282P/243C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake post WO
Meal5- 150g flank steak/190g sweet potato
Meal6- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Push1
Flat smith bench-240x8x3sets
Pec deck-140x15x3sets
Single arm overhead cable extensions- 20x16x3sets
Three way raises-20x30x4sets
Single arm preacher DB curls-25x13x4sets
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Felt good to ramp it up a bit today.
Pics
6 Likes
12/17/2024
Weight 210lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Pull1
Cable pullover-140x13x3sets
BB bent over row-190x8x3sets
HS single arm high row-140x10x3sets
Reverse pec deck-135x14/135x13x2sets
Cable curls-25x13x4sets
Cardio
20 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Had a hard time eating today. No appetite. Good gym session though. Really enjoying the BB bent over rows.
Rest day tomorrow.
4 Likes
12/18/2024
Weight 211lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Rest
Cardio
0min
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Rest Day
4 Likes