Solid work as usual. Iāve copied an idea from your diet - adding extra egg whites to all my egg dishes. Easy way to add protein and doesnāt change the flavor much, just makes them āfluffierā for lack of a better word.
Are you doing these on the smith machine? Iāve found setting the safeties about an inch above my face and doing it from a dead-stop there helps a lot.
I am doing them on the smith. Where I seem to be having the issue is about half way up. I think itās a shoulder mobility issue. Iām working on that but no sense doing something that doesnāt feel right.
RP Hypertrophy 6 week build Pull2
Lat pull-170x12x3sets
Narrow lat pull-160x12x3sets
Cable pullover-150x10x3sets
DB alternating curls-35x10x3sets
Cable curls-25x13x3setsplus drops to failure
Cardio
No cardio today.
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
RP Hypertrophy 6 week build Push
Smith flatbbench-245x8x3sets plus back off
Pec deck- 150x15x3sets
Cross body tricep extension-15x15x3sets
3 way raises-20x30x4sets
Cable curls-25x12x4sets plus 1 drop to failure
Cardio
20min 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
12/30/2024 Weight 211.4lbs Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado
RP Hypertrophy 6 week build Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure
Cardio
20min 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
Switching split to PPL/rest/PPL/rest so iām getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.
12/31/2024 Weight 210.6lbs Food-?
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 post WO
Meal4- Chicken/steak/peppers/Tortilla chips
RP Hypertrophy 6 week build Pull1
Cable pullovers-150x12x3sets
Bent over BB row-185x8x3sets
HS single arm high row-145x10x3sets
Reverse Pec deck-140x12x4sets
DB curls-35x14x4sets
Hammer curls-20xfailure
Cardio
20min 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
Struggling to get the food in last week or so. Will make the call after the weekend if I will keep cals a bit lower or try to push.
1/2/2025 Weight 211.6lbs Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Assorted meat sandwich/chicken soup
Meal3- Roasted chicken/rice/vegetable soup
Meal4-Not sure if this will happen
RP Hypertrophy 6 week build Rest Day
Cardio
No 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
Rest Day. Legs are destroyed from yesterday. Hams have not been this sore in a while. Stairs are tough!! No food tracking. Just eating. Will make a decision after the weekend what diet will be going forward. Just struggling to get food in. Appetite is shit. Plan was to continue to build for the next 6-8 weeks. We will see.
RP Hypertrophy 6 week build Push2
Smith incline bench-215x10x3sets plus back off
HS converging chest press-180x10x3sets
Machine tricep extension-75x15x3sets
Machine tricep pushdown-200x15x3sets
Facepull-50x17x4sets
Alternating DB curls-35x14x3sets/40x10x1 plus drop to failure
Cardio
20min 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
Iron is very low. Can anyone recommend a good supplement that is easy on the stomach? What is the best type of iron? Should anything else be taken with it?
RP Hypertrophy 6 week build Pull2
Cable pullover-150x12x3sets
Lat pull-160x12x3sets
Close grip-150x12x3sets
Alternating DB curls-40x10x3sets plus drop to failure
Cable curls-25x14x3sets plus drop to failure
Cardio
20min 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
WO felt good today. Legs tomorrow!!! Gonna be rough!!
No food tracking. Just eating. Will make a decision after the weekend what diet will be going forward. Just struggling to get food in. Appetite is shit. Plan was to continue to build for the next 6-8 weeks. We will see.