8/15/2024 Weight 199.6lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x13x3sets
Narrow grip stretch pulldown-145x10x3sets
Parallel grip pulldown-155x10x2/155x9
Seated cable row-145x10x3sets
Cable pullover-130x10x3sets
Standing calves-100x30x2sets-10-hol-10-hold10-hold
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
I think iām at the point in the diet where I need to back off a little and shoot for high reps with intensifiers. Was a struggle today to advance weights/reps.
Def donāt need to push it and get hurt. Iāve played that game too many times over the last couple years with my shoulder.
8/19/2024 Weight 200lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Chest/shoulders- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Flat DB press-95x11/95x8/95x5
Arsenal incline press-180x10/180x7
Pec deck-150x15x2sets
Pushups-10/12
Upright row-80x14x3sets
Bent over DB fly-25x27x3sets
Three way raises-15x10/10/10x3sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Def feeling the diet now. Gonna back off the weight and go high rep for the remaining time on deficit. Will prob do one heavy set and then everything else will be lower weight/higher volume and intensifiers.
8/20/2024 Weight 200lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-60x15x3sets
Cable curl-70x11/80x12/90x12 plus drops
DB alternating-25x15/25x13/25x13
JM Press-165x10x3sets
Rope tricep extension-70x15x2/80x15 plus drops
DB overhead extension-20x16x2sets
Machine crunch-100x15x4sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
8/21/2024 Weight 198.8lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal lying leg curl-60x10x3sets
Arsenal leg extension-100x10x3sets
Cybex squat press-270x5x5(25reps)x3stes
End
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Cut WO short. Major stomach issues. Did cardio at home.
8/22/2024 Weight 198.8lbs. Food-2775cals/201C/335P/69F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-2 spicy salmon rolls/1 spicy tuna roll/1 salmon sashimi/1 tuna sashimi
Meal6-Shake
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x15x3sets plus drop
Narrow grip pulldown-130x12x3sets
Wide pulldown-130x15x3sets
Seated cable row-120x15x3sets
Cable pullover-120x15x3sets
Arsenal standing calves-100x30x2sets(10hold/10hold/10hold)
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Everything felt heavy today. Dropped the weight a bit and went 12-15reps. Gonna stay here until done dieting. Stomach better today.
8/23/2024 Weight 200lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
50g carbs not included in cals
Meal2- Shake post WO
Meal3-
Meal4-
Meal5-
Meal6-
Arms2- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Cable curl-90x16x4sets
Preacher hammer curl-20x15x4sets
Machine preacher curl-70x10x2stes/60x13 plus drop
Cable overhead extension-30x15x4sets
Machine tricep pushdown-175x15x4sets
Machine tricep extension-70x15x4sets
Leg raises-15x4sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
8/26/2024 Weight 204.2lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Chest/shoulders- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Flat DB press-90x12/90x10/90x10
Arsenal incline press-180x12/180x9
Pec deck-150x15x3sets
Pushups-12/12
Upright row-80x15x3sets
Reverse pec deck-130x12x3sets
Three way raises-15x10/10/10x3sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Ate up a bit this weekend. Only shit was an ice cream cone sunday night. Everything else was clean just more.
8/27/2024 Weight 202lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-Hungarian Mushroom soup/Cheeseburger/couple fries
Meal6-Shake
Arms1- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-80x12x3sets plus drop
Cable curl-80x12x3sets plus drop
DB alternating curl-25x15/25x12x2sets
JM press-135x12x3sets-Hold in the stretch
Rope pushdown-70x15x3sets
DB single arm overhead extension-20x15x3sets
Machine crunch-100x15x4sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Felt good to go a little heavier ion the BB curls. Planned for 70 but went 80. Last set was tough but got it done.
8/28/2024 Weight 201.1lbs. Food-2127cals/283P/180C/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal lying leg curl-60x11/60x10
Arsenal leg extension-100x11x3sets
Cybex squat press-270x5x5x2stes(25reps x 2sets)
Machine glute kickbacks-110x15x3sets
Reverse hyper-BW+25lbs x15x2sets
Cardio
30min TM 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
Ostazol/Cardazol pre WO
Notes
Legs while dieting sucks!!! Canāt wait to start building again!!!
8/29/2024 Weight 200.8lbs. Food-? On vaca!!!
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake post WO
Meal3-2 lettuce wrap burgers at 5 guys. No fries
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x15x3sets
Narrow grip stretch pulldown-130x15x3sets
Lat pull-130x15x3sets
Seated cable row-120x15x3sets
Cable pullover-120x15x3sets
Standing calves-100x30x2sets
Cardio
No cardio today
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
Ostazol/Cardazol pre WO
Notes
Legs while dieting sucks!!! Canāt wait to start building again!!!
