2/24/2025 - Project Six Pack
BW 187.4
Meals
Meal 1: 3 eggs, 2 slices homemade sourdough
Meal 2: big bowl greek yogurt, blueberries, banana, cranberries, 1 scoop whey
Meal 3: 3 90/10 meatballs
Meal 4: 8oz turkey, 1/2c rice, 1/2c black beans
Meal 5: 1-2 scoops whey
Lift
Wide Grip Pullups BWx12 BWx11
Mag Grip Pulldowns 180x10 180x9
BB Rows 205x12 205x10
Mag Grip Rows 160x13 160x12
Preacher Curls +25x10 +25x9 +25x9
DB Curls 40x8 40x8
Cardio
2.5mi weighted vest walk
I’ve done this exact combo several times with great success. Also works well with 531
Awesome to hear. I’ll have to make some adjustments being in a commercial gym but I think with some common sense changes an Alsruhe program can work. And if I keep the running low impact then I don’t think that’ll kill me on non-lifting days.
Just some updates yesterday and today…
BW 186.4
In the process of looking for a new gym. They’re doing construction at mine. It is a pretty expensive gym and they are making it a lot more catered to classes and killing any open space. Going to be very tight. Figure I’ll save the money and find somewhere a little more barebones for a bit. Found a decent one with bench, squat racks, some machines, and was empty at 12:00 when I workout. Will probably join there.
Also looking to buy a house in the next 6 months so I’ll be a convert to the garage gym life hopefully soon. Can finally curl in the squat rack.
That’s my favorite!
Hey, that’s my line…
I know, and I’m shocked you didn’t use it 
Back after some days not posting and trying out a couple gyms. Joined the barebones one I mentioned. Time to have fun and get creative with some workouts where I can. Big focus on weighted BW exercises coming up.
3/3/2025 - Project Six Pack
BW 187
Meals
Meal 1: 3 eggs, avocado, 40g oats
Meal 2: 2 cans tuna, avocado
Meal 3: 8oz turkey, 1c rice, 1/2c black beans, veggies
Meal 4: 2 scoops whey
Lift
Weighted Dips +45x8 +45x8 +45x8 BWx12 BWx12
DB Bench 85x13 85x12
Extra ROM Pushups BWx20 BWx20
Seated Side Delts 20x12 20x12 20x12
Standing Side Delts 25x15 25x15 25x15
Cable Pushdowns 70x13 70x12 70x11. Cable weights are definitely different, 70lbs felt heavy.
Hanging Knee Raises BWx3sets
Cardio
30mins jump rope
Sometimes less is more, having to get creative and use less movements to get the job done is not a bad thing.
@simo74 Yes for sure! Squat rack is unavailable one day…let’s figure something else out to do. I think it’ll help me overall and get me away from rigidity in training for a bit.
YESTERDAY
BW 188.1
Lift
Weighted Chin-ups +35x6 +35x6 +35x6
Ultra Wide Grip Pull-ups BWx8 BWx8
Shrugs (pause at top) 225x12 225x12
Mag Grip Pulldowns 180x10 180x10
Mag Grip Rows 150x14 150x12
Hammer Curls 45x8 45x8 45x6
Seated DB Curls 30x12 30x12
Hanging Knee Raise x3sets
TODAY - 3/5/2025 - Project Six Pack
BW 187.7
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough, banana
Meal 2: greek yogurt, banana, blueberries, 1 scoop whey
Meal 3: 2 scoops whey
Meal 4: 12oz seafood medley (shrimp, scallops, calamari), 1/2 bag cauliflower gnocchi, tomato sauce
Lift
Standing OHP 95x5 115x5 115x5
Close Grip Bench 185x8 185x5
Dips (very deep and paused) BWx10 BWx10 BWx10
Seated Side Delts 20x15 20x15 20x15
Face Pulls x3sets
Hanging Knee Raises x3sets
Cardio
20min jog
20min jump rope
3/6/2025 - Project Six Pack
BW 187.7
Meals
Meal 1: 3 eggs, 75g kodiak pancakes
Meal 2: greek yogurt, blueberries, 1 scoop whey banana
Meal 3: banana
Meal 4: 8oz beef, 1c rice
Meal 5: 2 scoops whey
Lift
None
Cardio
30mins LISS run
30 mins jump rope. 15mins of that was 15 double unders EMOM
Side Note:
I keep changing the plan up mentally lately but I think I’ve settled on the next 2 months. Lifting is going to be consistent but exercises may not, which is fine, it’s an opportunity to try some new things and have fun. I’m also going to be following the Tactical Barbell running program. Running 3x per week just for times (no distance goals) with low heart rate essentially. Nothing crazy but really want to improve my running. I don’t want to go full “hybrid athlete” like the guys on Instagram, but it’s intriguing to be good at lifting and running. And I think it’s doable and I’m at a perfect bodyweight to get going on it.
On a weight loss note, this has been a week or so of maintenance. I think I’ll do another week or 2 and then continue with the goal of 180 by May. I was going to maintain for a bit longer but I think calling this a “diet break” and getting back to it will be fine. My overall activity is going up as it gets nicer and I plan on doing the running program, but I am going to be very careful not to overestimate the food I need to cut. Sometimes when I’m doing a lot of cardio I overshoot. Let’s see what happens here!
I’m always a little surprised when people act like this is such a hard ask. This is literally every 20 year old marine PFC, crushing some brutal 5 mile run in the morning, eating slop chow hall food for lunch, then slamming the weights with a pre workout of white monster and Marlboro reds. And that dude still probably outruns and outlifts 90% of people who go to most commercial gyms lol.
Sure, if your trying to run a sub 3 hour marathon or deadlift 800, the balance gets significantly more drastic, but reasonably strong and reasonably fast has always just been “in shape” for an athlete. I blame internet gurus for making people think you can’t do both
Yeah man the military point was exactly what crossed my mind, as well as athletes. There are so many guys who run fast and are jacked. So what is my excuse, it “kills my gains?” I love lifting but it can’t be all I do right now. I don’t compete or anything, why not just become an all around athlete? Like you said, you’ll never be elite at either, but I’m not elite at anything right now haha
The guy that created the nsuns program (instagram is dadliftn) runs Ultramarathons and puts up crazy lifting numbers and nothing about him screams PEDs like some other hybrid influencers who claim to be natty doing it. It’s motivating seeing a regular guy, working a regular job, do insane things. I really want to step up my overall athleticism.
Going back to this too…Makes you think what is really necessary. Everyone (myself included) is always looking for that right program. How many guys just run bro splits for years, run a 5k in the morning 5x per week, and get in absolutely insane shape? Effort is clearly the main indicator but makes you think what really matters
Effort, consistency, and youth all are probably good factors there lol. I wouldn’t say it’s the best route by any means. A lot of those same guys are pretty well broken at 50, even if they kept their PT scores pretty awesome until 40.
Traveling a bit. Running comes in handy…
Yesterday’s BW 186.1
3/8/2025 - Project Six Pack
BW 187.4
Meals
Meal 1: 3 eggs, 75g Kodiak Pancakes
Meal 2: greek yogurt, 1 scoop whey, 32g PB, blueberries
Meal 3: 2 scoops whey, 1 banana
Meal 4: going out to dinner with family
Lift
None - starting Tactical Barbell Fighter Program. Barebones program with 2x lifting days on top of the running. I am going to add an arm day as well to get in the gym 3x per week. More details to come on Monday.
Cardio
35min LISS run and relatively active day overall
No slow down here with diet and exercise. But we’ve started looking for houses and it’s been all consuming…I won’t be posting daily for a couple weeks till things slow down a bit. Hope everyone has a solid few weeks and looking forward to having more down time to check in consistently!!
A little off topic but still relevant and also inspiring:
I saw these videos awhile back and it singlehandedly changed my outlook on powerlifting & training as a whole.
If these guys can do it with shit nutrition, little calories and little to no sleep, then we’re just making excuses.
