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.
