5/25/2023
Weight 206.6
Food- +/-3000
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/half apple
Meal2 6oz chicken thigh/200g rice/green beans/pineapple
Meal3 6oz chicken thigh/200g rice/green beans/pineapple
Meal4 Home made pizza in the cast iron on the pellet grill
Training
Reps 274/Poundage 1990
Down 5 reps/up 585 lbs from last Pull2
Pull2
Wide grip lat pull 130x15/130x15/150x12
Chest supported row 50x12/70x10/80x8
Rope hammer curl 70x15/90x15/100x13/110x12
Close grip seated row 110x12/130x12/150x10
EZ bar preacher curls 40x15/50x12/50x12/60x8
Seated single arm arsenal low row 70x15/115x10/160x10
Standing single arm DB curls 20x12/25x12/30x10
Cardio
20min incline treadmill post WO
This is from friday. Left for property right after so didnāt get a chance to log it.
No workout today. Didnāt make it back before gym closed. Only gonna be 1 push day this week.
2 Likes
5/30/2023
Weight 206.8
Food- Cals 2424/C261/F57/P207
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6oz chicken thigh/175g rice/green beans
Meal4 2 rolls/6oz 93/7 turkey/tomato sauce/10 sweet potato tater tots
Meal5 NA
Training
Reps 222/Poundage 1645
Down 8 reps/up 135 lbs from last Pull1
Pull1
Lat pull 130x10/150/10/160/8
Bent over row 90x10/135x10/160x8
Seated dumbbell curls 20x15/25x15/30x12/30x11
Wide lat pull 110x12/130x12/150x12
SS EZ bar preacher curls/standing reverse grip 40x15/60x12/60x12/60x10
Dumbbell hammer curls 30x10/35x10/40x8
Cardio
20min incline treadmill post WO
2 Likes
5/31/2023
Weight 206.8
Food- Cals 2438/C256/F54/P224
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6oz chicken thigh/175g rice/green beans
Meal4 2 rolls/6oz breaded chicken/2 pieces no fat cheese
Meal5 NA
Training
Reps 292/Poundage 5470
Down 2 reps/up 900 lbs from last Legs1
Legs1
Arsenal Squat 180x10/270x10/450x10/540x8
Leg press 270x10/450x10/630x10
abductor 150x15/170x15/18-x15/190x15
Adductor 130x15/140x15/150x15/160x15
Standing calves 240x15/260x15/280x15/300x15
Leg extension 70x12/80x12/90x10/90x10
Cardio
20min incline treadmill post WO
Crushed a honey cruller pre WO thatās not counted in food for the day. Worked that off on the first 2 exercises
Hobbled up the stairs to the cardio area.
3 Likes
6/1/2023
Weight 207
Food- Cals 2422/C280/F73/P222
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6 slices bread/6 whole eggs
Meal4 6 slices bread/2 whole eggs/1cup egg whites
Meal5 shake
Training
Reps 214/Poundage 2235
Down 6 reps/up 240 lbs from last Push2
Push2
Converging chest press 150x12/180/12/200x10
Upright row 90x12/100x12/100x12
Pec deck 200x12/220x12/240x12
Overhead tricep extension 25x12/35x10/35x10
Dumbbell low incline press 60x12/75x12/85x10
Cable press down 120x15/150x15/170x12
Cardio
20min incline treadmill post WO
Felt great today. Everything seems to be coming together now. Strength is getting closer to pre diet level. Shoulder is getting better.
5 Likes
6/2/2023
Weight 207
Food- Cals 2500-3000
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6oz chicken thigh/175g rice/green beans
Meal4 Beeg Udon and spring rolls/1 spicy tuna roll
Meal5 2 rice cake w/PB
Training
Reps 258/Poundage 2205
Down 16 reps/up 215 lbs from last Pull2
Pull2
Wide grip lat pulldown 130x15/150x15/160x10
Chest supported row 50x10/70x10/90x6
Rope hammer curls 80x15/100x15/110x12/110x10
Close grip seated row 120x12/140x12/160x10
EZ bar preacher curl 50x15/60x12/70x9/70x7
Seated single arm low row 90x10/135x10180x8
Standing DB curl 22.5x12/25x12/32.5x10
Cardio
No post WO cardio today. Was already late meeting the wife for dinner.
4 Likes
6/5/2023
Weight 207.5
Food- Cals 2500-3000
Didnāt track as I was traveling.
Training
Reps 252/Poundage 2253
Up 1rep/up 178lbs from last Push1
Push1
Arsenal incline press90x15/180x12/240x5
Arsenal shoulder Press 90x12/140x12/160x12
Chest cable fly 40x12/60x15/70x12
Rope tricep extension 60x15/80x15/100x15/110x10
Seated cable press 60x12/70x12/75x12/85x12
Arsenal tricep pressdown 135x15/180x15/225x15
Cardio
20min treadmill post WO
2.5 mile walk to concert venue
6/6/2023
Weight 208
Food- Cals 2500-3000
Didnāt track as I was traveling.
Training
Reps 217/Poundage 2205
Down 5 reps/up 115lbs from last Pull1
Pull2
Lat pull 140x10/160x10/180x8
Bent over row 90x10/135x10/160x6
Incline seated dumbbell curl 27.5x15/30x12/32.5x12/35x8
SS preacher curls/reverse grip curl 60x15/60x12/60x11/60x11
Dumbbell hammer curl 30x10/37.5x10/42.5x10
Cardio
15min pre WO treadmill while waiting for the wife to show up.
4 Likes
6/7/2023
Weight 208.4
Food- Cals 2435cals/200C/78F/221P
Meal1 4 whole eggs/1 bagel
Meal2 7oz chicken breast/150g rice
Meal3 7oz chicken breast/150g rice
Meal4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices cheese/4 slices 647 bread
Training
Reps 269/Poundage 1909
Down 1 reps/up 69lbs from last Legs2
Legs2
Alternating walking lunge 2x15
RDL 135x12/185x10/185x8
Glute kicks 110x15/130x15/150x15
Seated calf raise 90x15x6sets
Seated leg curl 90x15/120x12/140x11
Standing single leg curl 25x12/35x12/40x12
Cardio
No cardio. Legs and back were spent
4 Likes
6/8/2023
Weight 206.2
Food-Cals2408/154C/89F/230P
Mea1 4 slices bread/4 whole eggs
Meal2 7oz chicken breast/150g rice
Meal3 7oz chicken breast/150g rice
Meal4 Sour cream glazed doughnut pre WO
Meal5 Half chicken skin on
Training
Reps 217/Poundage 2385
Up 3rep/up 150lbs from last Push2
Push2
Converging chest press 150x12/190x12/200x12
Upright row 90x12/100x12/100x12
Pec deck 220x12/240x12/260x10
Overhead tricep extension 25x12/30x12/35x10
Dumbbell flat press 60x12/80x12/90x10
Cable press down 150x15/170x15/190x13
Cardio
20min treadmill post WO
4 Likes
6/9/2023
Weight 208.2
Food-Traveling/not tracking. Prob 3000cals or so
Training
Reps 255/Poundage 2280
Down 3rep/up 75lbs from last Pull2
Pull2
Wide lat pull down 140x12/160x12/170x12
Arsenal chest supported row 70x10/90x8/x90x6
Rope hammer curls 80x15/100x15/110x12/110x12
Close grip seated row 120x12/150x12/160x8
Preacher ez bar curls 50x12/60x12/70x10/70x7
Seated arsenal single arm low row 90x10/135x10/180x9-last set was tough!!
Standing DB curls 20x12/25x12/30x12
Cardio
20min treadmill post WO
4 Likes
6/12/2023
Weight 210.2-I will prob be back to 206-208 in a few days. Lotta eating this past weekend.
Food-Cals2844/C293/F97/P221
Meal1 4 whole eggs/3 Kodiak waffles
Meal2 7oz chicken breast/150g rice/green beans
Meal3 3 taco shells/6oz chicken thighs/150g rice/.5cup refried beans/cheese
Meal4 4 whole eggs/2 slices toast/1 bagel
Training
Reps 214/Poundage 1968
Down 2 rep/up 108lbs from last Push1
Push1
Arsenal incline press 140x12/180x12/250x6
Rope tricep extension 70x15/90x15/100x15/110x11
Chest cable fly 40x12/60x10/60x10
Seated cable press 65x12/80x12/90x12/90x12
Tricep pressdown machine 135x15/180x15/228x15
Arsenal shoulder press 90x12/140x12/160x12
Cardio
20min treadmill post WO
May use this week as a deload. Feeling pretty beat up after 4 hard weeks of progression. See how it goes tomorrow.
4 Likes
6/13/2023
Weight 210
Food-Cals2561/C250/F78/P195
Meal1 4 whole eggs/80g oats/1 apple
Meal2 6oz chicken thigh/150g rice/green beans
Meal3 6oz chicken thigh/150g rice/green beans
Meal4 2 peanut butter and jelly sand pre WO
Meal5 6 french toast/1 apple
Training
Reps 226/Poundage 1795
Up 9 reps/up 9lbs from last Pull1
Pull1
Lat pull down 140x10/160x12/180x8
Bent over row 90x10/135x10/160x8
incline seated dumbbell curl 27.5x15/32.5x15/35x8/35x8
Wide lat pull 130x12/150x12/170x10
SS preacher curl/reverse grip curl 60x15x4 sets
Dumbbell single arm hammer curls
Cardio
20min treadmill post WO
2 Likes
6/13/2023
Weight 208.2
Food-Cals2437/C295/F72/P170
Meal1 4 whole eggs/80g oats/1 apple
Meal2 6oz chicken thigh/150g rice/green beans
Meal3 3 bean and cheese tacos w/rice
Meal4 2 peanut butter and jelly sand pre WO
Meal5 6 french toast
Training
Reps 226/Poundage 1795
down 10 reps/up 910lbs from last legs1
Legs1
Arsenal squat 270x10/450x8/540x8x630/6
Arsenal leg press 450x10/630x10/720x6
Adductor/abductor 4x15ea
Standing calves 4x15 to 300lbs
Arsenal leg extension 70x15/80x13/90x10/100x6
Cardio
No cardio
This hurt today. Added a fair bit of weight to my total poundage!! I think the every other week heavy work is paying off.
4 Likes