Thursday June 22, 2023 (AM BW 161.8; post workout BW 161.2)
Arms & Abs
Neutral Strivefit Close Grip Press
95x12
135x10
175x8
215x8
255x8 (PR)
275x8 (mega PR)
(I’ve done the pronated grip to hit the chest but this was a close neutral grip and it felt incredible for a triceps focused press)
HS Dip
174x10
214x8
244x8
Paramount Seated Tri Extension (new machine)
2 plates x12
5 plates x10
8 plates x8
10 plates x8
Rope Pushdown
30x12
40x8
Dropset 50x6 + 25x8
Dropset 40x8 + 20x8
Alt DB Curl
25’s x8
35’s x8
45’s x6
55’s x4
EZ Bar Curl
80x8
100x6
120x5 (some cheating but big PR)
One Arm Promaxima Preacher Curl
20x10
30x3 + 3 forced
Face Away Cable Curl
40x12
50x10
Dropset 60x6 + 40x6 + 30x6
Crunch
BWx35,20
Reverse Crunch
BWx20,12
Sauna 30 mins
4 Likes
Yesterdays nutrition:
1789 cals pre fiber and sugar alcohol
1689 net cals
36.5g fat
107g carbs
258g protein
15g fiber
10g sugar alcohol
Friday June 23, 2023 (AM BW 161.2; sucks I haven’t gotten back down below 160 yet and my cals are lower. Will continue grinding until I’m under 10% bodyfat. Can’t wait to bulk though)
Back + Mild Intensity Cardio
Pull-ups
50 lbs assisted x8
25 lbs assisted x8
BWx6
BW + 25 x6
BW + 45 x3
BW + 70 x4 (PR)
BW + 25 x10 (PR in name only)
Chest Sup T-Bar Row
45 + Machine x8
90 + Machine x8
135 + Machine x6
180 (4 plates) + Machine x4 (massive PR)
160 + Machine x6 (PR)
HS Seated One Arm Row
51x8
96x8
141x6
186x5 4 plates per side/arm (PR)
Straight Arm Rope Pulldown
70x12
100x10
135x8 (PR)
Dropset 150x4 (failed 5) + 100x5
HS Shrug (plates at bottom this time)
135x8
225x8
315x6
405x6 (grip was giving out even with straps)
Mild Intensity Cardio:
Arctrainer/Elliptical (Legs only)
20 mins, 1.05 miles, 221 cals
2 Likes
Nutrition
1646 cals pre fiber and sugar alcohol
1506 net cals
37.5g fat
104g carbs
223g protein
31g fiber
4g sugar alcohol
2 Likes
Saturday June 24, 2023 (AM BW 160.6; starving my butt off but my waist is officially 30” on the dot and bodyfat likely between 11-12% now)
Chest & Shoulders + MISS Cardio
Incline Smith Press
15x8
105x6
155x4
195x9 (PR)
175x10 (PR)
Flat DB Bench
70’s x8
85’s x6
100’s x7
Cybex Pec Dec Fly
90x12
110x10
130x8 (last 3-4 partials)
HS Plate Loaded Fly
50x8
30x12
Dropset 30x10 + 20x6
Nautilus Shoulder Press
90x10
120x8
150x6 + 2 partials
130x8
One Arm Cable Side Lateral
20x12
30x10
40x8
Dropset 50x6 (mega PR) + 35x6 + 20x6
HS Rear Delt Fly
100x12
130x10
160x8
190x6
Dropset 205x6 (mega PR) + 160x6 + 115x6
Elliptical
10 mins 114 cals; ~.5 miles
2 Likes
Massive cheat meal last night on a date night made up from not having a date night while on vacation. I paid a price as I had severe constipation this morning. Still got a great workout in and put carbs to good use. AM Bodyweight only got up to 163 post cheat meal so that’ll come off quick and hopefully helps my metabolism a little.
Sunday June 25, 2023
Glute/Ham Focused Leg Day
Cybex Seated Leg Curl
50x12
70x10
90x8
110x6
130x8 (close to a PR)
115x8
Sumo Deadlift
135x8
225x5
315x3
365x2
405x1 (super easy probably @6 RPE)
435x1 (PR; never did more than 420 sumo before as I’m a lot weaker on sumo than I am conventional)
RDL
315x6
365x8 (PR; crazy hard. Probably harder than my 405x7 TnG conventional from last month since I’m not touching the ground at all)
Precor Unilateral Leg Curl
25x10
40x8
50x6
Cybex Glute Leg Press
4pps x5 + 5 (back pad hurt a lot so I stopped between 5 reps and my next 5)
5pps x8
Barbell Walking Lunge
45x12
95x10
135x8 (crazy difficult and PR)
BW only no bar x20
Wooden Hoist Crunch
45x20
70x15
80x10
90x8
Haven’t done sumo deadlifts in a long time but felt crappy last week on conventional deads and I made my best progress last mesocycle rotating 3 deadlift variants (conventional, trap bar and stiff legs) followed by RDLs each deadlift workout. Figured I’ll at least rotate 2 variants for the remainder of this mesocycle.
3 Likes
PM Cardio
Stationary Bike
90:47, 24.01 miles, 578.3 cals
Estimated Nutrition
2762 cals pre fiber and sugar alcohol
2543 net cals
91g fat
269g carbs
217g protein
46g fiber
9g sugar alcohol
Back to the grind Tomorrow with very low fat and carbs. Todays leg day put yesterdays calories to good use and todays maintenance level calories will help over the next couple days. Plus these 2 days together really helped my mindset. I’m ready to crunch the last bit of fat down below 11% finally (guesstimating I’m a little over 12% prior to the refeeding)
3 Likes
Monday June 36, 2023 (AM BW 164.6; post workout BW 163.4)
Back/Biceps & Calves + Stairs
Icarian One Arm Lat Pulldown
50x10
80x8
Icarian Veinkik Grip Lat Pulldown
110x8
140x8
Underhand EZ Bar Lat Pulldown
160x6
180x6
Dropset 200x6 (PR for a cable pulley Pulldown) + 150x6 + 100x6
PL Low Row
98x8
188x6
278x6
328x6 (3 plates + 25 per side; massive PR and great form)
Cable Row
100x12
145x10
190x8
220x6 (massive PR; little bit of body English)
Pro Maxima Preacher Curl
20x10
30x10
40x8
50x6
Seated DB Curl
35’s x10
27.5’s x10
(These gave me the greatest biceps pump)
Nautilus Pro One Arm Chrl
35x15
50x7 + 1 partial
Body Master Standing Calf Raise
115x10
145x8
100x10
70x10
MISS Cardio (Stair Climber)
20 mins, 71 flights, ~165 calories
4 Likes
Nutrition
1891 cals pre fiber
1668 net cals
30.5g fat
141g carbs
257g protein
47g fiber
8g sugar alcohol
4 Likes
Tuesday June 27, 2023 (AM BW 163.4; post cardio BW 162.8)
Active Recovery/Fasted Cardio
Mobility work 10 minutes
Incline Treadmill 10 minutes, 0.52 miles, 71 cals
Elliptical 10 minutes, 0.67 miles
Sauna 16 minutes
4 Likes
Afternoon Cardio
Walk 2 miles - 33:24
Nutrition
1646 cals pre fiber and sugar alcohol
1438 net cals
40g fat
99.5g carbs
222g protein
40g fiber
12g sugar alcohol
2 Likes
Wednesday July 28, 2023 (AM BW 163.8)
Push Day (Shoulders/Tris Focus) + Stairs
Strive Fit Neutral CG Press
95x10
135x10
175x8
215x8
255x9 (small PR)
Seated Smith Military Press
65x8
115x6
155x4
135x10
Cybex Side Lateral
30x15
50x12
70x8
Body Master Rear Delt Fy
100x12
120x10
140x8
110x15
One Arm Reverse Pushdown
10x12
20x10
30x5 + 3 forced
Paramount Overhead Extension
6 plates x12
8 plates x10
10 plates x10 (PR)
Straight Bar Pushdown
60x13
40x13
MISS Cardio (Stair Climber)
Stairs 20 minutes
972 steps
64 floors
648 distance climbed
251 cals
4 Likes
Nutrition
1988 cals pre fiber and sugar alcohol
1716 net cals
41.5g fat
154g carbs
249.5g protein
57g fiber
11g sugar alcohol
3 Likes
Thursday June 29, 2023 (AM BW 163; post workout BW 162.8)
Legs (Quad Focus)
Body Master Calf Raise
100x8
145x8
190x6
235x6 (partials)
130x6
Cybex Rotary Calf
135x12
185x10
225x8 (PR)
255x6 (PR)
Cybex Lying Leg Curl
50x12
70x10
90x10
110x8
130x6 (PR)
High Bar Squat
45x8
135x8
225x6
275x4 (add belt)
315x2
365x2 w/ wraps (felt like absolute trash. Far from my best but did get deeper than ever so there’s something positive. I slept poorly, woke up even earlier and probably need another Deload soon. When I could do 315x12 low bar I could hit 365 for 6+ but that was with a couple weeks of linearly progressing in weight upwards during a powerlifting peak.)
Precor Hack Squat
1pps x10
2pps x8
Cybex Leg Extension
90x12
130x10
170x8
Walking Lunge
BWx20 per leg
BW + 25’s x15 per leg
BW + 40’s x8 per leg
Adductor Machine
70x12
60x12
4 Likes
PM Cardio
Slow Bike Ride 45 mins, 10.35 miles, 249.3 cals
Nutrition
2203 cals pre fiber and sugar alcohol
1951 net cals
62.5g fat
139g carbs
271g protein
51g fiber
12g sugar alcohol
3 Likes
Friday June 30, 2023 (AM BW 162.4)
Back/Biceps & Abs + LISS Cardio
One Arm HS Lat Pulldown
46x10
71x8
91x8
116x6 (around a PR)
Icarian Wide Neutral Lat Pulldown
100x12
130x10
160x8
190x8 (around a PR)
Chest Sup T-Bar Row
70 + Machine x8
90 + Machine x8
115 + Machine x8
135 + Machine x8
Life Fitness Straight Arm Pulldown
25x15
35x15
50x12
57.5 x8
65x6
One Arm ProMaxima Preacher Curl
20x8
Dropset 30x4 + 20x4
Face Away Cable Curl
45x10
60x8
70x8 + 3 + 2 (rest pause)
Rope Curl (Delayed Dropset)
60x15
50x15
40x20
Crunch
BWx40,16
Reverse Crunch
BW 2x15
LISS Cardio
Walk ~1.5 miles 26:22
3 Likes
PM Cardio
Another LISS Walk
2 miles ~37:30
Nutrition
2049 cals pre fiber and sugar alcohol
1788 net cals
57g fat
156g carbs
228g protein
50g fiber
15g sugar alcohol
3 Likes
Saturday July 1, 2023
Did cardio this morning and lifting afternoon with a friend who competes in bodybuilding since he normally lifts in the evening.
AM BW 162.2; post fasted cardio BW 161.4
Fasted LISS Cardio
~2.7 miles 45:25
I have a ton of mental and physical fatigue today probably from the dieting and training hard as hell still. Sadly I still have a ways to go it seems for single digit bodyfat and I’m starting to lose slower. I will likely Deload in 2 weeks to help fatigue.
3 Likes
Push Day (Chest Focus) + MISS Cardio
Power Smith Dual System Upper Press
Machine x15
50 + Machine x10
90 + Machine x10
110 + Machine x10
90 + Machine x12
Dropset 90x10 + 70x5 + 50x5
(This incline machine is heavy as crap)
Slight Decline DB Bench
40’s x12
50’s x15
55’s x13
50’s x15
(Ultra deep stretch and pause at the bottom)
Push-ups
BWx20,16
Seated Side Lateral
60x12
4 dropsets below
70x10 + 3, 40x4 + 4, 20x5 + 4
70x10 + 3, 40x4 + 4, 20x5 + 4
70x7 + 1, 40x3 + 2, 20x6 + 3
60x10 + 1, 40x3 + 1, 20x6 +3
Cable Upright Row
3 dropsets below
80x20 + 40x15 + 20x10
90x12 + 45x6 + 20x9
100x8 + 50x8 + 25x8
Paramount Overhead Ext
Ascending set 70x20 + 100x6
Dropset 100x8 + 50x6
Straight set 100x8
MISS Cardio
Elliptical 15 mins, 1.04 miles, 134 calories
Nutrition
1817 cals pre fiber and sugar alcohol
1537 net cals
36.5g fat
165g carbs
207g protein
62g fiber
8g sugar alcohol
3 Likes
