2/2/24
5 min cold plunge at 53 degrees
Cardio - 15 min HIIT x 2
Mobility
3168 cals
34/43/23
183g protein
2/3/24
Squats
-3x10, 205, 225, 255
Machine Leg Press
-3x10 @ 160, 180, 200
Back Extensions
-4x45x12
Good mornings
-3x12, 75, 85, 95
Pendulum Squat
-3x10 @ 90, 110, 140
Hip Thrusts
-3x10, 180, 230, 280 (1.5 reps)
Leg Press calf raises
3x300x20
1606 cals
23/32/45
183g protein
2/4/24
6 min cold plunge at 60 degrees
Hoist Pec Fly
-3x12 @ 205, 225, 245
Pullover machine
-3x10 @ 180, 210, 240
Lateral shoulder raise machine
-3x10 @ 75, 85, 95
Rear Flys
-3x10 @ 120, 130, 140
Hanging leg raises
-3x35x10
Crunches
-3x45x10
Knees to chest
-3x25x10
Cable crunches
-3x165x10 (99-C)
Swiss ball plate twist
-3x35x20
20 min sauna
1788 cals
32/22/46
196g protein
2/5/24
Squats with elevated heels
-3x10, 210, 230, 250
Machine Leg Press
-3x10 @ 170, 190, 210
Back Extensions
-4x45x12
Good mornings
-3x12, 75, 95, 105
Pendulum Squat 3x10
-A2G @ 70, 90, 110
Hip Thrusts
-3x10, 180, 230, 280 (1.5 reps)
Leg Press calf raises
-3x300x20
20 min sauna
1184 cals
32/28/40
186g protein
2/6/24
5 min cold plunge at 55 degrees
Hoist Pec Fly
-3x205x15, 3x12 @ 225, 245
Pullover machine
-3x10 @ 180, 220, 250
Lateral shoulder raise machine
-3x10 @ 80, 90, 100
Rear Flys
-3x10 @ 120, 130, 135
Hanging leg raises
-3x35x10
Crunches
-3x12 w/ 25lb med ball
Knees to chest
-3x25x10
Hoist ab machine
3x345x15
Swiss ball plate twist
-3x35x20
1893 cals
34/23/43
210g protein
2/8/24
Squats with elevated heels
-3x10, 210, 230, 250
Machine Leg Press
-3x10 @ 170, 190, 210
C-240, 260, 280
Back Extensions
-4x45x 10, 12, 15
Pendulum Squat 3x10
-A2G @ 70, 90, 110
-V squat 180, 230, 290
Hip Thrusts
-3x10, 180, 230, 280 (1.5 reps)
Leg Press calf raises
-3x300x20
-3x12 @ 270, 290, 310 C
2421 cals
24/39/37
189g protein
2/8/24
Injury Recovery Day 1
1817 cals
17/44/39
183g protein
2/9/24
Surgery Recovery Day 2
1729 cals
23/28/29
171g protein
2/10/24
Surgery Recovery Day 3
1577 cals
33/21/46
175g protein
2/11/24
Surgery Recovery day 4
1841 cals
29/30/41
185g protein
2/12/24
Surgery Recovery Day 3
Starting Elbow Rehab
-elbow rehab with Theraband
-starting BPC 157 twice daily at 250mcg per injection
1816 cals
32/25/43
192g protein
1 Like
2/13/24
Surgery Recovery Day 6
Elbow Rehab
-BPC x 2
-Theraband, 3x10
-20 mins heating pad
-10 mins chiro gun
1901 cals
31/31/38
185g protein
1 Like
2/14/24
Surgery Recovery Day 7
Elbow Rehab
-Theraband - 3x10
-BPC twice daily at 250 mcg
-Heat for 20 minutes
-Voodoo Floss 5 mins.
-Chiro gun for 10 mins.
1777 cals
32/25/43
190g protein
1 Like
2/15/24
Released from surgery rehab
Machine Leg Press
-3x15 @ 200, 220, 240
Hip Thrusts
-3x12@ 130, 180, 230,
Leg Press calf raises
-3x15 @ 230, 250, 270
Leg Extensions
-3x15 @ 35,45,55
Hoist Pec Fly
-3x12 @ 185, 205, 225
Pullover machine
-3x12 @ 140, 180, 210
Lateral shoulder raise machine
-3x12 @ 60, 70, 80
Rear Flys
-3x15 @ 90, 110, 120 (failed at 12)
Elbow Rehab only
-Theraband - 3x10 twice
-BPC twice daily at 250 mcg
-Heat for 20 minutes twice
-Chirocgun for 10 mins. twice
20 mins sauna
2279 cals
36/25/39
209g protein
2 Likes
2/16/24
HIIT Stairmaster (6 and 12) 15 mins
Hanging leg raises
-3x25x15
Ab crunch machine
-3x100x15
Knees to chest
-3x20x15
Rotary machine
-3x100x12
5 minute cold plunge at 58
Elbow Rehab:
Theraband - 3x10 AM & PM
BPC AM & PM
Heat for 20 minutes
Chiro gun for 10 mins.
2 Likes
2/17/24
Determining protocol for Thibaudeauās Best Damn Workout for Natural Lifters to start on 3/14
RDL (need substitute due to LBP)
-2x225x6, 1x225x6x3x3 with Double Rest Pause (DRP)
Leg Extension
-2x70x12, 1x70x12x3x3 with DRP
Hip Thruster
-2x360x8, Drop Sets: 1x270x10, 1x180x12
Reverse Cable Crossovers
-2x22.5x10, Drop Sets 1x17.5x12, 1x12.5x15
Seated Cable Cross-over
-2x30x8 1x30x8 with mTor activation
Machine lateral raise
-2x80x10 Drop Sets: 1x60x12, 1x45x15
20 mins sauna
Elbow Rehab:
Theraband - 3x10 AM/PM
BPC AM/PM
Heat for 20 minutes
Chirocgun for 10 mins.
2440 cals
27/34/39
211g protein
1 Like
2/18/24
HIIT on stair master (6 and 12) 15 mins x 2
Hanging leg raises
-3x25x15
Ab crunch machine
-3x100x15
Knees to chest
-3x20x15
Rotary machine
-3x100x15
Pullover machine
-2x230x8, 1x230x8 w/mTor reps
Elbow Rehab
Theraband - 3x10 (3 times daily)
BPC twice daily at 250 mcg
Heat for 20 minutes (twice daily)
TENS Unit x 20 mins
1833 cals
31/29/40
183g protein
Weekly weigh in: 215.8
1 Like
2/19/24
Rest Day
Elbow Rehab
2000 cals
25/37/28
190g protein
1 Like
2/20/24
Finishing out BDWO protocol:
-Lat Pull 2x160x8, 1x160x8, +3, +3 (10 sec. RP)
-Pendulum Squat 2x130x8, 1x130x8, +2, +2 (10 sec RP)
-Bench 2x180x6, 1x180x5 +3, +2 (10 sec RP)
-T Bar Row 2x70x8, 1x70x8 +2, +2 (10 sec RP)
-Leg Curls 3x180x8, 1x140x10, 1x120x12 (drop sets)
-Hammer Shoulder Press 2x90x8, 1x90x8, +2, +2 (10 sec RP)
-Tricep rope pull down 3x80x8, 1x60x10, 1x40x12 (drop sets)
20 min sauna
Chiro visit for elbow rehab
1852 cals
37/23/40
180g protein
1 Like
2/21/24
Hanging leg raises
-3x25x15
Ab crunch machine
-3x100x15
Knees to chest
-3x20x15
Rotary machine
-3x100x15
Assault Bike HIIT
-5 sessions, 5 minutes each, 15 second sprint, 30 second rest
Continuing elbow rehab
Weight: 215 lbs
1956 cals
26/35/39
1876 protein
1 Like