7/1/2024 Weight 218 lbs. Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon
Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
Arsenal Machine press-230x8x2sets
Pushups-BWx20x2sets
Pes dip-170x20x1set
Arsenal shoulder press-180x10x2sets
Bent over DB side raise-25x20x3sets
Lying Y raise-15x12x3sets
Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
First WO of the chest focused block.
Iāll be using my gyms meal prep service for this week.
7/2/2024 Weight 220.1 lbs. Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon
Back- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
DB row-100x10x2sets
Seated cable row-140x12x2sets
Wide grip stretch pulldown-160x10x2sets
Cable pullover-120x12x2sets
Lying DB row-55x10x2sets
Standing calves-200x30x2sets
Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO
7/3/2024 Weight 218.4 lbs. Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Bowl
Meal6 1cup egg whites/6 slices turkey bacon
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x15x3sets
Concentration curls-30x10x3sets
Rope tricep extension-120x15x2sets
V handle tricep pushdown-130x15x2sets
LM press-135x10x2sets
Prime cable curl-40x15x3sets
Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO
7/4/2024 Weight 218.4 lbs. Food-
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
50g carb drink intra WO(not included in totals)
Meal2-Shake post WO
Meal3-5 ???
Chest2- John Meadows High Evolutionary
All sets are working sets
HS Converging press-230x8x2sets
Pec deck-150x15x2sets
Prime cable fly-40x15x2sets
Deficit pushups-BWx12x2sets
Reverse pec deck-120x15x3sets
Prime cable curl-35x15x3sets
Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat press-90x11x2stes
Arsenal Incline press-235x8/235x7
Pec dip-175x20
Deficit pushups-bwx20/bwx14
Arsenal Shoulder press-185x10x2sets
Bent over DB f;y-25x21x3sets
Lying DB Y raise-15x13x3sets Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO
7/8/2024 Weight 217.8 lbs. Food-2243Cals/172c/268p/53f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-8oz chicken breast/salad with fruit not included in cals
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
DB bent over row-100x11x2sets
Seated cable row-150x12x2sets
Cable pullover-130x12x2sets
Stretch pulldown-165x10x2sets
Lying DB 2 arm row-60x10x2sets
Standing calves-200x30x2sets Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
All work sets were 1 RIR. For not eating a ton of cals today i am stuffed!!
Removed L-Carnitine pre WO. Not sure if it was beneficial or not.
WO1
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x16x3sets
Preacher concentration curls-30x11x3sets
Prime cable curls-40x16x3sets
Cable push downs-130x16x3sets
Cable extensions-130x16x3sets
JM press-140x12x2sets
Machine crunches-100x16x2sets
Cardio
10min stairs post WO
WO2
Legs- John Meadows High Evolutionary
All sets are working sets
Arsenal lying leg curls-60x10x3sets
Arsenal leg extensions-90x12x2sets/100x12
Arsenal hack squat-90x10/180x8/90x10
Stiff leg DL-135x12x2sets
Bulgarian split squats-Skipped them. Legs were gassed
Cardio
20min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Double session was tough today. Cardio after legs was brutal.
Struggle to go heavy on the hack squat. I donāt feel comfortable on the machine. May switch back to the arsenal plate loaded squat machine.
Watching this makes my lower back hurt. Iām either just gonna stay really light(1 plate lotta reps) or do something else. No sense in doing a movement that doesnāt feel right.
My plan calls for five WO per week and Iām outa town Thursday morning thru next Sunday so figured I would just get it done instead of missing my second chest day. First WO was at 630am and legs was at 3pm.
Meathead logicš
Just test right now. My prescribed TRT dose is 180mg/wk but currently running 300/wk of the backside of the 10week cycle(test/deca/hgh/igf1) I finished a few weeks ago. I planned for a 20 week build but the size came on quick with the IGF and I was getting uncomfortable so I decided to cut it at 10 and clean up a bit for a couple months and then build again later in the year. I think Iāll end up better in the long run and have an easier contest prep if I donāt get too fat.
