Been a little bit and will catch up on everyone’s logs tonight. Dropping progress photo from 2025 below…still at it. Hovering at 186 still but feeling very lean.
House hunt has been intense. Going to be longer than I thought. Have a ton of tours this weekend and then will get back to daily posts. Houses going for well over asking it’s going to be tough to compete even with a solid budget.
Wow, just checked that guy out, 700lb deadlift whilst doing 90 mile weeks, inspiring dude.
You’re coming in nicely on the leanness front.
Good luck with the house hunting!
Just got gymnastics rings. Going to be a fun little side project throwing into the lifts. Having fun in the new gym doing very new things and getting in solid overall shape. Feel like a kid trying new things and just making it fun.
New low weight today, feeling some momentum coming off a maintenance phase. 7-day average has been between 187.0-187.4 for 30 days now. After dropping ~13 pounds I think this was extremely important for me to get used to being at a lower weight rather than just rebounding back. I want to be lighter overall permanently, even next time I bulk. So I’m proud of the maintenance period.
YESTERDAY 3/23/2025
6mi LISS run
Project Six Pack - 3/24/2025
BW 185.7.
Lift
EMOM 10 mins: 20kg KB clean and press, x 3 reps
Pushups 3x20 / Box Jump Overs 24inx30in 3x5
Ring Pull-ups BWx10 BWx10 BWx10 BWx10
Ring Dips BWx0…Insanely hard. I did 5-6 sets of holds at the top instead.
Shrugs 225x12 225x12 225x12. 1s hold at top.
Seated Side Raise 25x9 25x8 25x8
Conditioning
30mins jump rope
Project Six Pack - 3/25/2025
BW 186.2
Cardio
4mi LISS run
30mins EMOM ABC complex with 35lb KBs
Was going to lift and run today but went with just the run. I am so sore from the ring work the other day and the ABCs yesterday. Nice novel stimulus here with the rings that I’m going to milk!
I also think the ABCs will become a staple. My new gym isn’t ideal for truly training legs. While running 20+ miles per week I think hitting complexes 1-2x per week will be more than sufficient to maintain the muscle I have.
Project Six Pack - 3/26/2025
BW 185.7
Cardio
4mi LISS run
Project Six Pack - 3/27/2025
BW 187
Lift
EMOM 10 mins: 35lb double KB clean and press x3
Ring Dip Holds at top x5
Ring Dips BWx3 BWx3 BWx3
Ring Pushups BWx6 BWx6 BWx6
Smith Bench 205x8 205x8 205x6
Tricep Pushdowns 155x8 155x8 155x7
Nice out so lots of walking today when available.
Weekend work and today…already getting more comfortable on the rings and having fun. More reps for dips coming. Insane stimulus from the rings on all these exercises.
3/28/2025
BW 185.7
Ring Pullups BWx6 sets
Ring Rows BWx6 sets
Gym was closed so did this on a pull-up bar at the park
3/29/2025
BW 186.5
7 mile run, avg HR of 150
3/31/2025
BW 186.3
Lift
EMOM 10 mins: 3x double KB cleans, 20kg KBs
Ring Dip Holds x5sets
Ring Dips BWx3 BWx3 BWx3 BWx3
Ring Pushups BWx8 BWx8 BWx8 BWx12
Hanging Leg Raises BWx4sets
Box Jumpovers 24inx30in box, x4 sets
Cardio
4 mile run, < 150 HR
Project Six Pack - 4/1/2025
BW 186.5
Lift
Ring Pull-Ups x8 x8 x8
Staggered Ring Pullups x3each side x3sets (one ring higher than the other)
Ring Rows x10 x10 x10
Shrugs 225x12 225x12 225x12. 1s hold at the top
Hammer Curls 40x12 40x11 40x9
Seated Curls 25x12 25x12 25x11
Decline Crunches x3sets
Cardio
3 mile run in 25:30, 161 avg. HR. Have some room to push a bit faster. Going to push one run per week and keep the others very low heart rate. Running is so damn fun being at this bodyweight.
Not feeling it the past two days. Need to get into bed a bit earlier and a solid night sleep should get me back to form.
YESTERDAY - 4/2/2025
BW 185.7
Lift
EMOM 20 mins: ABC Complex
Hanging Leg Raises x5sets
Cardio
2 mile LISS
TODAY - 4/3/2025
BW 184.0. new low, avg is down to 186.0.
Lift
Ring Dip Holds x4sets
Ring Dips BWx4 BWx4 BWx4 BWx3. Still shaking a bit on these but improvement is coming quick.
Ring Pushups BWx8 BWx8 BWx8
Seated DB OHP 65x8 65x8 65x8
Seated Side Delts 25x8 25x7 25x7
Box Jumpovers x4sets
I feel ya here. This week has been nuts at work.
Traveled to Detroit for just a day and didn’t get home until very late and my sleep has sucked since then. Gotta get back on track.
@s.gentz yeah man and it always takes longer to get back to normal than it did to get run down. These are the important days to get it in though…
Project Six Pack - 4/4/2025
BW 186.0
Lift
Ring Pull-ups x8 x8 x8
Staggered Ring Pullups 3x3 each side
Ring Rows 2x12
Shrugs 225x12 225x12 225x12
Hammer Curls 40x12 40x10 40x10
Seated Curls 25x12 25x12 25x12
Cardio
3 mile run
Had a few things going on this week. Re-tweaked my back so lifting wasn’t feeling great, and was also crazy busy at work. Basically working till 9-10pm every night to get a deal done which sucked. I got all my running in for the week and back to abbreviated lifting at the end of the week.
Went to a party last night and a drunk dude smoking a cigarette told me I look jacked like a gymnast. Sometimes its the extremely random compliments that keep the motivation up!
BW has been steady in the 185s and 7-day average has dropped into the 185s for the first time.
Closing in on the last couple weeks of the Tactical Barbell capacity program. It ends with a 6-mile test, which needs to be completed in 60 mins to move on. Shouldn’t be a problem as my low HR runs are around a 10min pace. Then onto the Velocity portion of the program.
LAST WEEK
Monday
3 mile run
Tuesday
5 mile run
Wednesday
4 mile run
Thursday
OFF
Friday
LIFT
Ring Dips 4x5, getting a lot better at these
Pushups 4x25
Planks 3xMax
Side Delts Standing 25x12 25x12 25x12
Saturday
LIFT
Ring L-Sit Pullups 3x5
Regular Pullups 3x10
Mag Grip Pulldowns 180x9 180x8 180x8
Hammer Curls 40x11 40x9 40x9
Reverse Curls 55x12 55x12 55x12
CARDIO
2 mile run in 15:50
Sunday
8 mile run
For real. This is the reason whenever I see a guy who looks like he lifts in public I give them a compliment while passing by. It’ll put a smile on anyone.
You never know what they’ve been dealing with. That little compliment might’ve just gave them what they needed to keep going.
YESTERDAY - 3 mile run
Project Six Pack - 4/15/2025
BW 186.0
Lift
Ring Dip Holds x3sets
Ring Dips 3x5
Ring Pushups 3x10
DB Military Press 65x12 65x10 65x10
Bar Dips 3x15
Planks 3xMAX
Cardio
5 mile run in 50 minutes on the dot. 149 average HR.
Need to get a better plan for lifting going again, even if its only 3-4x per week. I’ve been going in and getting my ring work in but everything else has been kind of whatever I feel like that day. Have to pick some basics and do it. Back is feeling better also so ready to go.
Haven’t been posting simply because things have been…boring. Just running and doing bodyweight stuff. Luckily a new bodybuilding gym opened today in town and I joined. It’s an awesome spot and am excited to get going there.
I’ve been running about 30 miles per week lately and seeing some great progress. Haven’t pushed speed too much but my heart rate at the same pace is down about 10-20bpm.
Fuck if it’s optimal to lift and run decent mileage lets see what my body can handle. Going to run a bro split for awhile as I think this will fatigue my legs and lower back the least and let me push the mileage up.
5/20/2025
BW 187. Have been steady 185-187, up a pound or so since getting back from Aruba last week.
Will drop some photos later this week for the Transformation thread.
Lift
Flat Chest Press 2plx12 2.5plx8 2.5plx8
Incline DB Press 85x9 85x8 85x7
Dips (paused at bottom and top) 3x12
Hammer Strength OHP 2plx11 2plx10 2plx10
Standing Side Delts 25x12 25x12 25x12 25x12
Cardio
4 mile run
Going to catch up on a bunch of logs tonight but good to be back!!!
5/21/2025
BW 184.3
Lift
Chair Leg Lifts x4 sets
DB Pullovers 65x12 75x8 75x8
Wide Grip Pullups x12 x12 x11. Full pause at the bottom. Very strong on these lately.
Shrugs 225x20 275x12 275x12
Hammer Strength Row 3plx8 3plx7 3plx7 drop to 2 plates and 1 plate on the last set
Lat Pulldown 175x11 175x9
Current physique below. May start getting some better posed photos to track progress better. But happy with my level of leanness. Not shredded but at a great BW to remain strong and athletic.
5/22/2025
BW 186.0
Lift
Long Rope Pushdowns 66x10 66x8 66x8
Dips Paused Top/Bottom 3x12
Kickback/Dip Machine 2plx8 2plx8 2plx8
Hammer Curls 40x9 40x9 40x8
Seated DB Curls 30x11 30x10 30x10
Preacher Curl Machine 1plx11 1plx10 1plx9
Cardio
3.50mi run in 28:40, nice pace today. Going fast once a week.
Still getting used to the new gym. Everything is plate loaded and there are basically infinite machines, have been trying everything out and seeing what I like. Getting used to the loads on each machine being different than my last gym.
Admittedly first leg day in awhile so took it easier.
5/23/2025
BW 187
Lift
Leg Curls 110x15 140x11 140x10
Leg Ext 210x10 210x10 210x10
Belt Squat 2plx10 2plx10 2plx10
Leg Lifts x3 sets
Ab Wheel x3 sets
Side DB Delts 30x9 30x9 30x8
Cardio
5 mile run
5/24/2025
BW 187
Lift
Off - unless my plans get cancelled then will hit chest later today.
Cardio
8 mile run
Hope all the Americans are enjoying the long weekend!!
5/26/2025
BW N/A didn’t weigh in
Lift
TBar Row 3plx13 3.5plx8 3.5plx8
Pull-ups 3x12 / Shrugs 275 3x12
High to low row hammer strength 2plx9 2plx9
DB Row 100x12 100x12
Chair Leg Lifts x4 sets
Cardio
0.5 mile run
6x400m, all were around 1:23
0.5 mile run
