RP Hypertrophy
Lat pull-170x8x3sets
Narrow lat pull-170x8x3sets
HS single arm high row-135x9x3sets
HS single arm row-170x9x3sets
Cable pullover-110x11x3sets
Back hypers-205x10x2
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Another week down. Only 4 days training this week. Felt very strong today. All progressions where hit. Weight climbing daily now.
9/22/2025 Weight 202.8bs Food-2617Cals/276P/259C/62F
Meal1- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken thigh/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4-8oz chicken thigh/250g rice
Meal5-1.5c cottage cheese
RP Hypertrophy
HS incline press-285x6x3sets plus BO
Converging chest press-140x8x3
Pec deck-185x12x3
Pushups-15x3
Reverse pec deck-185x12x3
Three way raise-15x30x3
Machine abs-110x15x3
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
9/24/2025 Weight 205.2bs Food-2558Cals/261P/282C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 4whole eggs/6tbs egg whites/2 slice no fat cheese/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy
Lying leg curl-150x8x2
Leg extension-200x9x2
Leg press-560x6x2
Machine glute kicks-160x12x2
Back extension-205x12x1
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Little pressed for time today but got it done and felt great!! Feels good to start getting back to moving heavier weights. This first 6 weeks is just to get back into it. Next 6 weeks I will hate leg day!!!
RP Hypertrophy
Lat pull-180x8x3sets
Narrow lat pull-180x8x3sets
HS single arm high row-140x9x3sets
HS single arm row-180x9x3sets
Cable pullover-115x11x3sets
Back hypers-210x10x2
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Felt strong today. Already maxed out the HS iso row.
9/26/2025 Weight 2.6.6bs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz ground turkey/112g egg noodles
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- Not sure. Maybe 5 guys on the way to the property tonight.
Meal5-1.5 cottage cheese/blueberries
RP Hypertrophy
Cable curl-100x12x4
Cable pushdown-100x12x4
Alternating DB curl-40x7x4
EZ bar skullcrusher-60x10x4
Preacher curl-60x12x4
Machine pushdown-190x12x4
Hanging leg raise-15x4
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
9/28/2025 Weight ?bs Food-?
Meal1- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/DAVID bar post WO
Meal4- Homemade pizza/wings
Meal5- None today. Have to fast for bloods tomorrow morning.
RP Hypertrophy
HS incline ISO press-290x6x3sets plus BO PR!!
Converging chest press-145x10x3sets
Pec deck-190x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-160x12x3sets
Three way raises-15x30x3sets
Hanging leg raises-15x3sets
Cardio
15min post WO treadmill
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Had to sub in today for tomorrow’s’ WO. Tomorrow will be a forced rest day due to work obligations. Felt good today. PR for weight and reps on the HS incline iso press.
Cardio
13min stress test on the treadmill. Actually had to run for a couple minutes to grt HR where they wanted it!
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Rest day today. Went for a stress test due to high cholesterol numbers and a plaque found during a calcium score test. Stress test came out great. Follow up bloods where better than last time so going in the right direction. I’m fairly certain the high cholesterol numbers were cause by certain “supplements” that I am not currently taking so hopefully this will continue to improve. Def gomy cardio in during the test. Was sweating bullets!!!
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Rest day today. Massage guy had an opening so I opted for that instead of training today. Really helped the shoulder. He put the hurt on me!! Leaning toward tight lat/pecs causing bicep tendon issues.
10/2/2025 Weight 208.5bs Food-2558Cals/261P/282C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 4whole eggs/6tbs egg whites/2 slice no fat cheese/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy
Lying leg curl-155x8x2
Leg extension-290x6x2
Leg press-560x6x2
Machine glute kicks-165x12x2
Back extension-210x12x2
Seated calves-90x15x3
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
10/3/2025 Weight 209.2bs Food-2558Cals/261P/282C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 4whole eggs/6tbs egg whites/2 slice no fat cheese/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy
Lat Pull-190x7x3sets
Narrow lat pull-190x7x3sets
HS single arm high row-145,9x3sets
HS single arm row-185x10x3sets
Cable pullover-120x10x3sets
Back hyper machine-210x10x2sets
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
5 Weeks down! Weight is jumping up daily now. Everything felt light today!! Hopefully a great sign of things to come. Shoulder is about 95% better now after massage. May still go for an MRI but all signs lead to tight pecs/lats/biceps. Hopefully be able to get in for another massage next week.
2 more weeks to go on this training block before a recovery week then it’s full gas after!!!
10/6/2025 Weight 209.1bs Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries
RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets
Cardio
15min post WO treadmill
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!! Pics
I feel I need to know, and have been wondering for a long time now: how is this served? The single slice of cheese among all those eggs and bread slices is where I get confused.
I scramble the eggs while the toast is toasting.
Rip up the cheese and toss it in the eggs and then I scoop some eggs on each piece of toast and enjoy!!!
It’s my favorite meal of the day hence why it sometimes makes an appearance in meal4.
