8/14/2022 REST
10 minute seated row
3 mile walk
food for 8/13
calories 799, carbs 0, fat 23, protein 148
bw 236lbs
11 Likes
8/15/2022 PULL
lat pulldown 45x10, 45x10, 90x3, 90x3
lat pulldown 110x3, 120x1, 140x6
deadlift 150x10, 150x10, 240x3, 240x3
deadlift 330x3, 350x1, 420x10
chest supported row 45x10, 45x10, 90x3, 90x3
chest supported row 120x3, 150x1, 190x10
shrugs 45x10, 45x10, 90x3, 90x3
shrugs 120x3, 150x1, 190x12
bicep preacher curl 45x10, 45x10, 60x3, 60x3
bicep preacher curl 70x3, 100x1, 135x8
10 minute seated row
3 mile walk
food for 8/14
calories 798, carbs 0, fat 22, protein 224
bw 240lbs
18 Likes
Itās Monday!
Nice work.
3 Likes
and, itās over. 
come on wednesday.
3 Likes
That was a heck of a weekly drop in weight. Good job man!
1 Like
8/16/2022 REST
10 minute seated row
3 mile walk
food for 8/15
calories 655, carbs 0, fat 10, protein 258
bw 238lbs
13 Likes
8/17/2022 PUSH
bench 230x3, 280x1, 340x5
seated ohp 100x3, 140x1, 160x10
db fly 25x3, 35x1, 40x4
dips +25x3, +45x1, +90x4
abs 40x3, 45x1, 60x10
10-minute seated row
3-mile walk
food for 8/16
calories 795, carbs 0, fat 14, protein 278
bw 232lbs
18 Likes
F*&^%ing shoulders, bro!
1 Like
8/18/2022 LEGS
squat 290x3, 330x3, 380x1, 420x9
leg press 380x3, 470x1, 560x3
calves 290x10
leg extensions 70x8
leg curl 70x5
rdl 225x5
10-minute seated row
3-mile walk
food for 8/17
calories 772, carbs 0, fat 20, protein 274
bw 228lbs
21 Likes
my favorite part. canāt breathe, canāt walk, looking around for help. I chase this feeling.
24 Likes
Nice work, you maniacā¦
1 Like
Great looking workout. Anything that leaves you walking like that after a set has got to be good. 
2 Likes
How much weight you looking to lose?
1 Like
Another 40-45lbs.
Iāll probably go to 190lbs.
That will give me a total loss of 155lbs.
8 Likes
Booyah! ā¦ such good work in here.
1 Like
8/19/2022 REST
10-minute seated row
3-mile walk
food for 8/18
calories 772, carbs 0, fat 20, protein 324
bw 231lbs
11 Likes
Wanna swap? Iām in the mid 180ās. Have tried to gain, but everytime just packed on fat.
yes, I would love that for both of us
1 Like
8/20/2022 day 1 of RiR0_7
decline bench 260x16
dips BW x 36 (failure)
db side laterals 35x30
pull-ups BW x 24 (failure)
inverted rows BW x 13 (failure)
hammer curl 25x14
rdl 225x9
squat 330x14
cable calf raise 50x7
adductors lateral lunge x20
10-minute seated row
3-mile walk
food for 8/19
calories 798, carbs 0, fat 24, protein 324
bw 229lbs
17 Likes
cut log
week 2 (8/14-8/20) of 8 complete
blood pressure 8/15 118/70, 8/17 108/66, 8/19 104/60 rhr 80
bodyweight 7/31 255lbs, 8/7 246lbs, 8/13 236lbs, 8/20 229lbs
average daily calories 770, carbs 0, fat 21, protein 283.
trained 4 days. 1 hour of cardio.
for week 3 (8/21-8/27)
nutrition: PSMF. 800 calories w/250g protein.
training: 7 day RiR0. iykyk
cardio: rowing machine 10 minutes, 3-mile walk. both daily.
15 Likes