4/29/2025___REST
meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 8g olive oil
meal 3 - 162g chicken, 75g rice, 8g olive oil
meal 4 - 162g chicken, 75g rice, 8g olive oil
meal 5 - 162g chicken, 75g rice, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 290, F 64
steps: 9102
cardio: 35 MIN – HR 117
sleep: 6
bw: 223.4
bp: 103/49 – 74
bg: 69
4/30/2025___UPPER A
ss flat bench 230x17, 200x12
underhand bb rows 225x7, 205x15
close grip seated rows midback 115x10, 95x12
neutral grip db shoulder press 60x6, 40x8
db lateral raises 40x20, 35x20
ez bar french press 60x10, 50x15
alternating db bicep curls 35x20, 25x20
standing cable crunch 20,20
meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sourkraut, 8g olive oil
meal 3 - 162g chicken, 90g rice, 200g sourkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sourkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sourkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 350, F 56
steps: 7933
cardio: 35 MIN – HR 111
sleep: 10.5
bw: 220.6
bp: 101/45 – 75
bg: 70 – 51
Wow! Feel good?
5/1/2025___LOWER A
front squat 350x1, 240x4, 200x10, 150x17
rdl 225x10, 185x10
leg extension 70x20,20
leg curl 70x20,20
calves 20,20
meal 1 - 95g oats, 36g whey, 181g cottage cheese
meal 2 - 90g chicken, 90g rice, 181g cottage cheese, 200g sauerkraut
meal 3 - 90g chicken, 90g rice, 181g cottage cheese, 200g sauerkraut
meal 4 - 90g chicken, 90g rice, 181g cottage cheese, 200g sauerkraut
meal 5 - 90g chicken, 90g rice, 181g cottage cheese, 200g sauerkraut
meal 6 - 36g whey, 11g macadamia nuts, 181g cottage cheese
macros: P 300, C 350, F 56
steps: 8215
cardio: 35 MIN – HR 109
sleep: 8
bw: 220.4
bp: 109/56 – 71
bg_fstd–bg_fed: 70 – 61
350 front squat. 
.
Strong!! 
Went better than I expected. Been a while.
I’m going to work my way up to 432.5 with better depth by June 1.
With the SSB it looks nearer a Zerchers, even more impressive 
Yep. Truly beast mode!
5/2/2025___REST
meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 290, F 64
steps: 8791
cardio: 35 MIN – HR 112
sleep: 8
bw: 220.4
bp: 111/54 – 72
bg_fstd–bg_fed: 60–76
5/3/2025___UPPER B
incline bench 160x11, 140x13
close neutral grip t-bar row 180x15, 160x20
chest supported db row 90x8, 60X20
neutral grip shoulder press 140x7,7
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 90x20,20
standing cable crunch 60x20,20
meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 62g whey, 22g macadamia nuts
macros: P 334, C 598, F 118
steps: 8531
cardio: 35 MIN – HR 117
sleep: 5
bw: 220.4
bp: 120/57 – 74
bg_fstd–bg_fed: 59
5/4/2025___LOWER B
trapbar deadlift 590x1, 655x0, 430x9, 340x16
leg press 510x20,23
walking db lunge 35x10, 25x15
standing leg curl 70x20,20
calves 20,20
meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 350, F 56
steps: 10,781
cardio: 35 MIN – HR 136
sleep: 4
bw: 222.6
bp: 114/55 – 79
bg_fstd: 62
So much good work and discipline in here, looking great too.
thank you
5/5/2025___REST
meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 290, F 64
steps: 10,359
cardio: 35 MIN – HR 137
sleep: 8
bw: 222.6
bp: 99/51 – 79
bg_fstd–bg_fed: 68–75
5/6/2025___UPPER A
ss flat bench 250x7, 230x12
underhand bb rows 250x6,5 225x15
wide grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 63x7,4
db lateral raises 18x10,10
ez bar french press 60x10, 50x15
alternating db bicep curls 30x20, 25x20
standing cable crunch 20,20
meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 350, F 56
steps: 14,343
cardio: 35 MIN – HR 112
sleep: 7
bw: 225.6
bp: 93/49 – 76
bg_fstd–bg_fed: 72–71
5/7/2025___REST
meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil
macros: P 300, C 290, F 64
steps: 15,227
cardio: 35 MIN – HR 108
sleep: 8
bw: 226
bp: 119/58 – 80
bg_fstd–bg_fed: 63–100
Nice dog! Which breed/breeds?
5/8/2025___REST
meal 1 - 62g whey, 4g olive oil
meal 2 - 170g beef, 75g rice, 200g sauerkraut
meal 3 - 170g beef, 75g rice, 200g sauerkraut
meal 4 - 170g beef, 75g rice, 200g sauerkraut
meal 5 - 170g beef, 75g rice, 200g sauerkraut
meal 6 - 62g whey, 4g olive oil
macros: P 300, C 290, F 64
steps: 7874
cardio: 35 MIN – HR 121
sleep: 8
bw: 223.6
bp: 108/53 – 81
bg_fstd–bg_fed: 77
