Saturday July 15, 2023 (AM BW 159.4; post workout BW 159.2)
Legs (Glute/Ham Focus)
Warmup
Pause Squat@8.5-9 RPE
Conventional Deadlift@8.5-9 RPE; felt like @10 but I could’ve grinded another rep and maybe even 2. Just fatigued
RDL
Cybex Seated Leg Curl
Nautilus Abduction
Sauna 20 mins
2 Likes
Massive cheat yesterday. PSMF for at least a few days with shakes, chicken, Turkey breasts, 96% beef and some low sugar greek yogurt + any green vegetable I want. Additional Trace carbs from GFit intra workout and some fairlife in my coffee probably but my overall carb intake will be keto level and no fats outside of lean meats and the shakes. The shakes have 5g carbs per shake but 3g fiber so net carbs will still be very low.
Sunday July 16, 2023 (AM BW 163.4)
Push Day + Abs & Calves
Flat BB Bench
CAT Pause Bench
Seated Military Press
High to Low Crossover
DB Side Lateral
Incline Rear Lateral
Icarian Overhead Ext
Reverse One Arm Pushdown
Hanging Leg Raise
Icarian Donkey Calf Raise
2 Likes
PM Cardio
Walk ~5.12 miles 1 hour 24 mins 41 seconds
Nutrition:
1873 cals pre fiber and sugar alcohol
2 Likes
Monday July 17, 2023 (AM BW 161; post workout BW 160.2)
Back/Biceps
Wide Grip Lat Pulldown
Barbell/Yates Row
Seated Cable Row
Nautilus Pullover
ProMaxima EZ Bar Preacher Curl
Barbell Curl
Front Double Bicep Cable Curl
Sauna 20:26
3 Likes
My diastolic blood pressure was ultra low this morning so I need to significantly increase sodium intake while doing this quasi PSMF. If this doesn’t help I may go a little above the limits for carbs a little bit just to be safe depending on if it dips again. Crazy what intense cardio and this level of dieting can do once already lean. Worst case I can keep calories around 1600-1800 but take from protein and give more allocation for carbs but that’ll be a last resort and I’m trying not to do that for now.
1 Like
Nutrition
2035 cals pre fiber and sugar alcohol
2 Likes
Tuesday July 18, 2023 (AM BW 158.8)
AM Cardio
If I get off work in time I’ll be mowing the lawn so that will be another 20-30 mins of cardio in the PM.
Waist is down to 29.5”!
3 Likes
PM Cardio
Nutrition
2 Likes
Wednesday July 19, 2023 (AM BW 159; post workout BW 158.4)
Leg Day
Warmup
Sumo Deadlift
Cybex Lying Leg Curl
Cybex Leg Extension
Cybex Leg Press
Nautilus Nitro Plus Seated Calf
Sauna 26:39
4 Likes
wardog2k:
mega rep PR
The only thing better than PRs, are mega PRs! Nice work, brah
1 Like
PM Cardio
Nutrition
1979 cals pre fiber and sugar alcohol
2 Likes
Thursday July 20, 2023 (AM BW 158.8; post workout BW 157.8)
Chest/Shoulders & Abs
Incline Smith Press
HS Wide Flat Bench
Low Incline Cable Fly
HS Rear Delt Fly
Cybex Side Lateral
Free Motion Cable Crunch
Reverse Crunch (Sauna Bench)
Sauna ~17:30
2 Likes
Thank you!!! Before this log shoulders were a weak point. They’ve come along a lot in the last 6+ months!
PM Cardio
Nutrition
1932 cals pre fiber and sugar alcohol
2 Likes
Friday July 21, 2023 (AM BW 156.4; post workout BW 156.2. New low!!!)
Back + LISS Cardio
Flex Wide Lat Pulldown
Icarian Chest Sup T-Bar Row
One Arm HS Lat Row
Dual Handle Cable Row
Straight Arm Rope Pulldown
LISS Cardio
Pics are from upon waking up. Finally have a 6 pack! Shaved my torso so I could see and was very pleased!
2 Likes
Saturday July 22, 2023 (AM BW 162.4; massive cheat last night has me looking full today with Abs!)
Arms & Calves
DB Pinwheel Curl
Long Rope Pushdown
Body Masters Preacher Curl
CG Bench Press
Face Away Cable Curl
HS Dip
Reverse EZ Bar Curl
Low Incline DB Tri Extension
Body Master Calf Raise
2 Likes
