RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets
Cardio
20min incline tread 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
15mg iron
Notes
Good arm WO today. Diet feels dialed in again.
1/18/2025 Weight 207.9lbs Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus
RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets
Cardio
20min incline tread 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
15mg iron
RP Hypertrophy 6 week back/bicep focus
Lat pull-160x13x3sets
Narrow lat pull-150x13x3sets
Arsenal chest supported row-50x12x2sets
Alternating DB curls-35x13x3sets
Machine tricep pushdown-185x15x3sets
Machine tricep extension-75x15x3sets
Cardio
20min incline treadmill pre WO
20min incline treadmill pre 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
15mg iron
Notes
Had to do a little extra cardio so I could motivate my training parrner for today to get it done.
RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x13x3sets
SS EZ bar curl/Reverse grip curl-70x15x3/40x15x3
Reverse fly-145x12x3sets
Single arm overhead cable extension-20x16x3sets
Cross body extension-15x16x2 plus drop to failure
DB hammers-20x3sets to failure
Cardio
20min incline treadmill pre 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
15mg iron
RP Hypertrophy 6 week back/bicep focus
Converging machine press-135x12x3sets
Pec deck-145x15x3sets
Tricep extenson-40x15x3sets
Flat DB press-95x8x3sets
3 way shoulder raises-20x30x3sets
SS pushups/plate raise-20/25x3sets
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
15mg iron
Notes
Gym was busy with broccoli heads today. Very annoying as most of them have little to no respect. Had to do my WO out of my usual order.
Was fatigued one I finally got down to pressing.
1/24/2025 Weight 209.1lbs Food-2482cals/268P/231C/50F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x14x3sets
BB bent over row-185x10x3sets
HS high row-140x11x2sets
BB curl-60x14x3sets
Rope hammers-80x12x3sets plus drops
Reverse BB curl-40x15x3sets
Cardio
20min incline treadmill poet 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
15mg iron
Notes
Decent WO. Low occurrence of broccoli heads today.
1/25/2025 Weight 208.6lbs Food-2904cals/283P/231C/93F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 13oz NY Strip/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated cable row-130x13x3sets
Machine Preacher-80x11x2sets
Single arm Cable curl-25x12x3sets
Incline DB curl-25x12x3sets
DB skullcrusher-25x15x3sets
Cable overhead extension-45x15x3sets
Cardio
20min incline treadmill poet 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
15mg iron
Notes
Gonna switch out the cable overheads to single arm. Shoulder did not appreciate the additional stress.
1/25/2025 Weight 208.7lbs Food-?-It’s fuckin leg day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- cinnamon twist doughnut/cranberry-apple muffin pre WO
Meal3- Shake post WO
Meal4- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5- 8oc chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Cybex squat press-540x10x3sets
BB RDL-196x19x3sets
Arsenal leg extension-110x11x3sets
Seated leg curl-130x15x3sets
Arsenal standing calves-200x30
Cardio
20min incline treadmill poet 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
15mg iron
