3/27/2025 Weight 195.6lbs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 2qt won ton soup
RP Hypertrophy 4 week modified High Evolutionary
Leg extension-190x12x4sets
Lying leg curl-125x12x4sets
Glute kicks-150x15x2sets
Seatwes calves-90x10x2sets
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
RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x10x3sets
HS Incline -180x12x3sets
SS Pec deck/pushups-130x15/15 x 3sets
Reverse fly-130x15x3sets
Cable face pulls-50x15x3sets
Hanging leg leg raise-15x3sets
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 good today. Little higher reps/lighter weight. Gonna keep the weights where they are and just increase reps weekly if I can. Weight is up a touch from a higher carb weekend to get the glycogen back up.
4/2/2025 Weight 196.2lbs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal3- 2qy won ton soup
RP Hypertrophy 5 week/4 day split
Lat pull-150x15x3sets
Narrow lat pull-140x15x3sets
Seated cable row-110x15x3sets
Narrow seated cable row-110x15x3sets
Cable pullover-110x15x3sets
Hanging leg leg raise-15x3sets
Cardio
None
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
No cardio today. Really bad blisters on my heals. Hard time with shoes on. All sets done with minimal rest in between.
4/7/2025 Weight 197.2lbs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-8oz chicken breast/greek salad/pita
RP Hypertrophy 5 week/4 day split
Smith bench-225x10x3sets
HS incline-180x12x3sets
SS pec deck/pushups 145x15x3/BWx15x3
Reverse pec deck-130x15x3sets
Machine lateral raise-70x12x3sets
Machine abs-100x15x3sets
Cardio
20min post WO treadmill
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
Just found out my gym has been absorbed by my old gym which i left because it was way too busy. Hopefully this won’t happen here or I may be building a home gym. Not many other good choices around.
4/8/2025 Weight 196.4lbs Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles
RP Hypertrophy 5 week/4 day split
Cable curl-25x15x4sets
Ab machine-100x15x4sets
Alternating DB curls-25x15x4sets
Hanging leg raises-15x4sets
Tricep extension-90x15x4sets
Tricep pushdown-180x15x4sets
EZ Bar preacher curl-50x15x4sets
Cardio
20min post WO treadmill
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
4/9/2025 Weight 195.4lbs Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles
RP Hypertrophy 5 week/4 day split
BB RDL-185x12x2sets
CYBEX SP-270xx5x3sets
Lying leg curl-110x12x2sets
Leg extension-160x15x2sets
Glute kicks-150x15x2sets
Cardio
20min post WO treadmill
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
4/11/2025 Weight 192.4lbs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Won Ton soup
RP Hypertrophy 5 week/4 day split
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated row-110x12x3sets
Narrow seated row-110x12x3sets
Cable pullover-100x13x3sets
Hanging leg raise-15x3sets
Cardio
20min post WO treadmill
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 5 week/4 day split
Cable curl-90x15x3sets
Rope extension-70x15x3sets
BB curl-50x15x3sets
Reverse EZ bar curl-40x15x3sets
Alternating DB curl-25x12x3sets-Don’t know why but these where very hard today.
Tricep extension machine-90x15x3sets
Tricep pushdown machine-190x15x3sets
Preacher curls-50x12x3sets
Hanging leg raises-15x3sets
Cardio
30min post WO treadmill
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
The gym that bought out my gym has a new location close to my work. Will be checking it out tomorrow. They have Atlantis, Olicrom, Eleiko and Panatta equipment. See how it goes. If not too busy may do a perm switch to that location.
4/16/2025 Weight 191.4lbs Food-2384cals/223P/172C/82F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4- 8oz turkey meatballs/1 package ramen noodles
RP Hypertrophy 5 week/4 day split
Lying leg curls-120x15x4sets
Leg extensions-160x15x4sets
Glute kicks-130x15x3sets
Seated calves-90x15x3sets
Cardio
30min post WO treadmill
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
New gym was so packed with kids I walked in aright back out and drove 20min back to the normal gym. I’ll either be staying there or there may be 1 other worth trying until my gym moves which prob won’t be for at least a year.
4/17/2025 Weight 193lbs Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings
RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine
Cardio
20min post WO treadmill
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
Bonus arm day.
Opened up camp for the year. Pics to come.
RP Hypertrophy
HS ISO incline press-180x15x4sets
Pec Deck-155x15x4sets
Reverse pec deck-130x15x4sets
LF converging press-90x15x4sets Hate these machines.
Cardio
20min post WO treadmill
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
Tried a new gym today. Was not impressed and could not get motivated in that atmosphere. Picture planet fitness with less equipment and moms dropping of their bare;y teen kids after school. Not going back. Will prob just stick it out at my current gym as long as the new owners start to make some improvements. There are at least 6 pieces that are out of service right now and it’s getting frustrating.
