I assume that was a typo for restaurant, or a Freudian slip?
2 Likes
2/27/2025
Weight 204lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Work lunch-pasta/breaded chicken/salad
Meal3- 8oz turkey meatballs/100g egg noodles
RP Hypertrophy 4 week modified High Evolutionary
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated row-120x12x3sets
Close grip seated row-120x12x3sets
Cable pullover-130x12x3sets
Arsenal standing calves-200x30x2sets
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
Decent back WO today. Back is pretty lit up!
Sleep much better last night.
Thechickenpound
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4 Likes
2/28/2025
Weight 204.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz turkey/8 carrots/pickles/forgot the cheese
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake Post WO
Meal5-11 chicken wings/small salad
RP Hypertrophy 4 week modified High Evolutionary
Giant set 1
Ezbar curl-60x15x4sets
Reverse Ezbar curl-40x15x4sets
V bar pushdown-75x15x4sets
Giant Set 2
Machine pushdown-190x15x4sets
Machine extension-90x15x4sets
Machine preacher-70x15x4sets
Pec deck-165x15x4sets
SS
Single arm cable curl-20x15x4sets
Single arm cable extension-25x15x4sets
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
Who’s watching the Arnolds tonight??
Thechickenpound
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3 Likes
3/1/2025
Weight 204.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/4 slices Ezekiel bread
Meal2- Chicken Pho post WO
Meal3- 8oz turkey meatballs/100g egg noodles
RP Hypertrophy 4 week modified High Evolutionary
Leg press-510x10x4sets
Lying leg curl-100x15x4sets
Leg extension-160x15x4sets
SS
Single arm cable curl-20x15x4sets
Single arm cable extension-25x15x4sets
Cardio
30min 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
Easy leg day but def feeling it.
Starting new training plan next week.
Going back to a 5 day PPL with a possible extra arm/ab day.
Thechickenpound
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4 Likes
3/2/2025
Weight 202lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/4 slices Ezekiel bread
Meal2- Steak sandwich
Meal3- Breaded chicken breast/dill potato’s/asparagus
RP Hypertrophy 4 week modified High Evolutionary
Rest Day
Cardio
0 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
15mg iron
Notes
Rest day today. Last day of diet break. Back at it tomorrow!!
Thechickenpound
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5 Likes
3/3/2025
Weight 202lbs
Food-2421cals/276P/153C/73F
Meal1- 4whole eggs/1 slice no fat cheese/4 slices Ezekiel bread
Meal2- 8oz turkey breast/2 cheese sticks/carrots/pickles
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- shake post WO
Meal5-8oz turkey meatballs/100g egg noodles
RP Hypertrophy 4 week modified High Evolutionary
HS incline press-180x11x3sets
Smith flat bench-225x8x2/225x6x1
Pec Deck-160x15x3sets
Bent over lateral-25x20x3sets
Three way raises-25x30x3sets
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
Back to PPLPP with an option for arms/abs on Saturday if i’m feeling it. Short rest periods today so numbers a bit down.
Thechickenpound
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5 Likes
3/3/2025
Weight 202lbs
Food-2412cals/336P/65C/84F
Meal1- 4whole eggs/1 slice no fat cheese/4 slices Ezekiel bread
Meal2- 8oz turkey breast/2 cheese sticks/carrots/pickles
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- shake post WO
Meal5-16oz beef brisket
RP Hypertrophy 4 week modified High Evolutionary
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Cable pullover-130x15x3sets
BB curl-60x12x3sets
Reverse EZbar curk-40x15x3sets
Alternating DB curl-30x10x3sets
Machine extension-90x15x3sets
Machine pushdown-190x15x3sets
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
Solid pull day! Super short breaks between sets today. Heart was pumpin!!!
Thechickenpound
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6 Likes
3/7/2025
Weight 201.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/4 slices Ezekiel bread
Meal2- Chipotle bowl
Meal3- shake post WO
Meal4-Half rotisserie chicken
RP Hypertrophy 4 week modified High Evolutionary
Smith incline press-205x10x3sets
Machine converging chest press-130x12x3sets
Pec Deck-160x15x3sets
Pushups-BWx15x3sets
BB upright row-80x12x3sets
Machine preacher-70x12x3sets
Machine extension-90x14x3sets
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
Been a tough week. Super busy at work. No legs this week.
Thechickenpound
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7 Likes
3/10/2025
Weight 200.6lbs
Food-2059cals/250P/55C/83F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- shake post WO
Meal4-Half rotisserie chicken
RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x10x3sets
HS incline press-180x12x3sets
Pec deck-160x15x3sets
Bent over laterals-20x15x3sets
3 way raises-20x30x3sets
Cardio
20min incline treadmill post WO
30min dog walk
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
Tired from the weekend. Got it done. Hit my numbers.
Thechickenpound
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4 Likes
3/11/2025
Weight 200.2lbs
Food-2143cals/252P/72C/86F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- shake post WO
Meal4-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Lat pull-160x10x3sets
Narrow lat pull-150x12x3sets
Cable pullover-130x12x2sets
BB curl-60x13x3sets
Reverse EZbar-40x15x3sets
Machine tricep extension-95x15x3sets
Machine pushdown-195x15x3sets
Alternating DB curls-30x11x3sets
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
Went a little narrower on the BB curls. Arms super pumped.
Thechickenpound
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Pics
4 Likes
3/12/2025
Weight 200.2lbs
Food-2143cals/252P/72C/86F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- shake post WO
Meal4-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Lying leg curls-125x12x2/125x11/125x9
Leg extension-190x10x4sets
Glute kick machine-150x15x32sets
Standing calves-200x30x2sets
Cardio
30min 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
Keeping leg workouts a little shorter while dieting. No heavy movements. No need to overtrain. Opting for 30min cardio on leg days.
Thechickenpound
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3 Likes
3/13/2025
Weight 199.6lbs
Food-2143cals/252P/72C/86F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- shake post WO
Meal4-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Incline smith bench-205x11/205x10/205x9
Converging machine press-130x11x3sets
Pec deck-165x15/165x13x2sets
Machine preacher-70x13x3sets
Machine pushdown-190x15x3sets
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
Shit workout today. Only 4 hours of sleep after traveling last night.
Thechickenpound
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5 Likes
Okay, it’s killin’ me and I gotta know… Fat free cheese??? lol
I think you know the answer to that!!!
2 Likes
3/17/2025
Weight 197.8lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x8x3sets
HS Converging press-180x12x3sets
Pec deck-160x15x3sets
Bent over side lateral-20x15x3sets
Three way raises-20x30x3sets
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
Felt like shit all weekend. Didn’t really feel like eating today.
Thechickenpound
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3 Likes
3/18/2025
Weight 196.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Lat pull-160x11x3sets
Narrow lat pull-150x13x3sets
Cable pullover-130x10x3sets
BB curl-60.12x3sets
Reverse EZbar curl-40x15x3sets
Alternating DB curl-30x11x3sets
Pushdown machine-190x15x3sets
Machine extension-90x15x3sets
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
Still not feeling 100%. Strength down a bit. Gonna move to a 4 day training split for remainder of the week. May need a refeed tomorrow.
Thechickenpound
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3 Likes
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa
RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1
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
Back at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
Thechickenpound
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4 Likes
3/21/2025
Weight 194.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- 4 slices cauliflower crust pizza
RP Hypertrophy 4 week modified High Evolutionary
Seated wide grip cable row-120x12x3sets
Seated narrow grip row-110x12x3sets
HS single arm high pull-135x8x2sets
Alternating DB curl-25x12x4sets
Preacher curl-50x12x3sets
Machine extension-90x15x3sets
Machine pushdown-190x15x3sets
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
REFEED!!! Woke up early again but not as tired today.
Thechickenpound
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6 Likes
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad
RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets
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
Back at it today!! Shoulder felt a little funky so opted for 2 arm movements instead
Pic
Thechickenpound
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6 Likes