2/22/24
Hip Thruster
-3x360x8, DS: 1x 270x10, 1x180x12
Leg Extension
-3x75x10, RP: +3, +2
Reverse Cable Crossovers
-3x20x10, DS: 1x15x12, 1x12.5x15
Incline Hammer
-3x180x6, DS: 1x140x8, 1x90x10
Hammer Decline Bench
-3x230x8 RP: +3, +3
Narrow grip cable Rows
-3x130x8 (mTor)
Reverse Grip Lat Pulldowns
-3x160x8, DS: 1x130x10, 1x100x12
Arnold Press
-3x40x10 RP: +2, +3
Continuing elbow rehab
1881 cals
34/25/41
188g protein
2/23/24
Stairmaster - 15 mins HIIT
Assault Bike - 15 mins HIIT
Ab crunch machine
-3x120x15
Knees to chest
-3x20x15
Rotary machine
-3x80x15
Reverse Rocky Crunch
-3x6
Ab Roller
-3x15
2823 cals
32/30/38
215g protein
Weight 212 lbs
Waist 35" (goal met)
Congrats
2/24/24
Rest Day (but I did cut down a tree)
2878 cals
34/39/27
187g protein
2/25/24
Nautilus Incline:
-3x140x8 DS: 1x90x10, 1x70x12
Hack Squat
-3x230x8 (mTor)
Arnold Press:
-3x40x10 RP: +2, +3
Triceps extension machine:
-3x8x120(mTor)
Preacher Curls:
-3x50x10 (mTor)
6 min cold plunge at 62 degrees
2147 cals
33/34/33
178g protein
2/26/24
First Day of Best Damn Workout for Natural Lifters
A1 ā Monday
Hip Thruster:
-3x360x8
-Drop Sets: 270x10,180x12
Wide Grip Lat Pulls:
-3x160x8
-RP: +2, +3, +2
Reverse Cable Crossovers:
-3x20x10
-Drop Sets: 15x12, 12.5x15
EZ Curls:
-3x75x8
-RP: +2, +3, +2
Abs:
-Reverse Rocky Crunch 3x6
-Crunch machine 3x120x15
Cold Plunge 65 degrees for 10 minutes
Elbow Rehab + Chiro
1997 Cals
33/40/39
206g protein
2/27/24
10 mins cold plunge at 64 degrees
B1 - Tuesday
Pendulum Squat:
-3x130x66
-RP: +2, +2
Bench Press (neutral grip):
-3x180x6
-RP: +2, +3, +2
Machine lateral raise:
-3x80x10
-Drop Sets: 60x12, 45x15
Triceps extension machine:
-3x8x120 (mTor)
Seated Calf Raise:
-3x135x12 (mTor)
Elbow Rehab
2247 cals
30/32/38
216g protein
2/28/24
A2 - Wednesday
Leg Curls:
-3x180x8
-Drop Sets: 140x10,120x12
Pullovers:
-3x180x8 (mTor)
T Bar Row:
-3x70x8
-RP: +2, +3, +2
Preacher Curls:
-3x50x10 (mTor)
Abs
-knees to chest 3x20x15
-ab roller ā 3x15
2478 cals
C: 148 26%
F: 102 39%
P: 200 35%
Leg Extension:
-3x75x12
-RP: +2, +3
Cable Cross-over:
-3x30x10 (mTor) (H: 8 W: 7)
Hammer Shoulder Press:
-3x120x8
-RP: +3, +2
Hammer Decline:
-3x230x8
-RP: +3, +2, +2
HIIT
-Stairmaster: 15 mins
20 min sauna
2571 cals
C: 192 29%
F: 122 43%
P: 185 28%
End of 10 week cut, Starting weight: 230 lbs, Final Weight 212lbs
3/1/24
Reverse Grip Lat Pulldowns:
-3x160x10
-Drop Sets: 130x12, 100x15
Back Extension:
-3x45x12 (mTor)
Narrow grip cable rows:
-3x130x10 (mTor)
Cable Curl
-3x80x12
-RP: +5, +3
Abs
-Rotary Torso 3x80x15
DEXA scan: 15%
2967 cals
C:200 - 32%
F: 102 - 38%
P: 187 - 30%
3/3/24
10 min cold plunge at 57 degrees
Hack Squat:
-3x230x8 (mTor)
Nautilus Incline:
-3x140x8
-Drop Sets: 90x10, 70x12
Arnold Press:
-3x40x10
-RP: +2, +3
Rope Triceps Extension:
-3x80x8
-Drop Sets: 60x10, 40x12
HIIT
-Stairmaster x 15 mins
2783 cals
C: 200
F: 81
P: 15
3/3/24
Rest Day but yard work totaled 18k steps
2561 cals
C: 146
F: 110
P: 220
3/4/24
Hip Thruster:
-3x360x8
-Drop Sets: DS: 270x10,180x12
Wide Grip Lat Pulls:
-3x160x8
-RP: +2, +3, +2
Reverse Cable Crossovers:
-3x22.5x10
-Drop Sets: 17.5x12, 15x15
EZ Curls:
-3x75x8
-RP: +2, +3, +2
Abs:
-Reverse Rocky Crunch 3x6
-Crunch machine 3x120x15
2483 cals
C: 192 - 30%
F: 88 - 31%
P: 243 - 39%
3/5/24
Pendulum Squat:
-3x130x8
-RP: +2, +2
Bench Press (neutral grip):
-3x180x6
-RP: +2, +3, +2
Machine lateral raise:
-3x80x8
-Drop Sets: 60x10, 45x12
Triceps extension machine:
-3x140x10 (mTor)
Seated Calf Raise:
-3x135x12 (mTor)
2520 cals
C: 224g - 38%
F: 82g - 29%
P: 217g - 35%
3/6/24
Leg Curls:
-3x180x8
-Drop Sets: 140x10,120x12
Pullovers:
-3x180x10 (mTor)
T Bar Row:
-3x70x8
-RP: +2, +3, +2
Preacher Curls:
-3x60x10 (mTor)
Abs
-knees to chest 3x20x15
-Cable crunches 3x88x15
2490 cals
C: 223 - 36%
F: 78 - 39%
P: 216 - 35%
3/7/24
Leg Extension:
-3x70x10
-RP: +2, +3 +2
Cable Cross-over:
-3x30x10 (mTor)
Hammer Shoulder Press:
-3x120x8
-RP: +3, +2
Hammer Decline:
-3x230x8
-RP: +3, +2, +2
HIIT
-Stairmaster: 15 mins
2797 cals
C: 199 28%
F: 122 40% (8 oz of ribeye killed me)
P: 220 32%
3/8/24
Rest Day - traveling
Vacation - did not log food
3/9/24
Neutral Grip Lat Pulldowns:
-3x160x10
-Drop Sets: 130x12, 100x15
Leg Curls
3x180x8
Drop Sets: 140x10, 120x12
Narrow grip cable rows:
-3x130x10 (mTor)
Cable Curl
-3x80x12
-RP: +5, +3
DB Incline Curls
3x30x8
Drop Sets: 3x25x10, 3x20x12
Abs
-Rotary Torso 3x80x15
Vacation Day - did not log food
3/10/24
DB Squat:
-3x50x12 (mTor)
Bulgarian Split Squats
-3x30x12
Nautilus Incline:
-3x140x8
-Drop Sets: 110x10, 70x12
Arnold Press:
-3x40x10
-RP: +2, +3
Rope Triceps Extension:
-3x80x8
-Drop Sets: 60x10, 40x12
Vacation - did not log food
How are the abs?