outstanding work today
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Thank you!!!
1 Like
Saturday March 4, 2023
Back & Biceps
Low Rack Pull (first pin; mid shin)
135x8
225x6
275x5
315x4
365x2
Top set - 405x3 (2 reps shy of tying old PR)
Backoff set - 315x8
Barbell Row
135x8
225x7
Wide Lat Pulldown
100x10
130x8
Underhand Lat Pulldown
130x8
145x6
Seated One Arm HS Row
94x8
104x8
EZ Bar Preacher Curl
50x10
70x5
60x7
Incline DB Curl
25’s x15
20’s x20
Nautilus One Arm Curl
35x10
50x6
35x10
Good back session. Left bicep tendon felt 100% but I kept a couple reps in reserve on all of my curls to be safe since this is the first session in a couple months that my left bicep felt great. Will gradually ramp weight and intensity back up on biceps.
1 Like
PM Cardio
Walk 48:24 ~2.75 miles
Bike 20:21 - 5.05 miles, 121.6 cals
Nutrition
Chocolate Protein Shake, BCAAs
3g fat
5g carbs
37g protein
3g fiber
16oz 2% chocolate fairlife, fish oil, wellness formula, glucosamine, whey Gatorade
10.5g fat
29g carbs
36g protein
2 whole eggs, 141g egg whites, 2g spray, 28g fat free mozzarella, 100g watermelon
12g fat
9g carbs
35g protein
Decaf Coffee + Skim FL
6g carbs
13g protein
Mission BBQ 8oz Lean Brisket, side salad, half dressing, 4 BBQs
35g fat
94g carbs
75g protein
BCAAs
7g protein
Melatonin + Chocolate Shake
3g fat
7g carbs
30g protein
64g fat
160g carbs
233g protein
1 Like
Sunday March 5, 2023 (AM BW 173)
Shoulders & Triceps + Extra Calves
Close Grip Bench Press
45x8
135x6
165x5
185x4
205x3
225x2 (primer set with the same weight as my top set)
225x6 (2 more reps than last time I hit close grip a week and a half ago; 2 less reps than comp grip bench last week. I could tell I wasn’t fully recovered from chest 2 days ago but this is great quick progress on close grip)
Seated DB Shoulder Press
40’s x8
50’s x6
60’s x4
65’s x6 (PR at this stage in the workout)
HS BTN Press
100x8
150x6
190x6 (deltoids were fried after this)
Arsenal Strength Side Raise
40x10
50x8
60x6
(Couldn’t do much here after all the compound work)
Face Pull
50x15
60x12
40x15
EZ Bar Lying Tri Extension
50x10
70x8
80x6
Overhead Rope Tri Extension
50x12
70x8
80x7
60x9
Donkey Calf Raise
160x8
80x10
1 Like
Leisure walk 33 mins
Nutrition
Chocolate protein shake, nitro coffee, spinach feta egg white wrap, BCAAs + creatine
11g fat
39g carbs
57g protein
Birthday cake quest protein bar
6g fat
24g carbs
20g protein
BCAAs, chicken salad, non fat ranch, crab legs x2, yogurt, 40g strawberries, 8G PB Fit, fish oil, glucosamine, wellness formula
8g fat
22g carbs
83g protein
Chocolate Protein Shake
3g fat
5g carbs
30g protein
4oz Pulled Pork, 8oz 93% beef, half can green beans, sugar free bbq sauce
36g fat
8g carbs
74g protein
BCAAs + Muscle Milk
4.5g fat
9g carbs
32g protein
2280 cals
68.5g fat
107g carbs
296g protein
1 Like
Monday March 6, 2023 (AM BW 174)
Leg Day
Seated Leg Curl
50x10
70x8
90x6
Top set - 110x8
Squat no wraps (between high and low bar)
45 2x5
135x4
225x3
275x2
295x1
Top set - 315x5 (@7.5 RPE due to left quad locking up a bit. Had more in me but didn’t want to risk a strain again)
Backoff set - 225x15
Cybex Leg Extension
90x10
130x6
Top set - 160x8
Unilateral Leg Curl
20x10
30x10
40x8
Nautilus Adduction
50x12
80x10
95x8
Hanging Leg Raise
BWx15,12
Hoist Crunch
125x12
165x8-10
Great workout. Right knee has buckled and hurt the last 2 walks I took in previous days which is also why I kept intensity a bit lower today. Not really a Deload but enough to get good work in while being able to recover.
1 Like
Leisure walk earlier through a park with the family, no time taken
Nutrition
Zoa energy drink + Chocolate Protein Shake
3g fat
8g carbs
30g protein
BCAAs + Chocolate Protein Shake & Low Carb Monster, fish oil, glucosamine, wellness formula
4.5g fat
16g carbs
37 protein
Chicken salad, 0 fat ranch, .62 lbs steak, 30g no sugar bbq, 3 BWW lemon pepper wings
43g fat
15g carbs
93g protein
BCAAs + Graham Cracker Protein Bar
10g fat
24g carbs
27g protein
5oz Buffalo chicken, 9.7oz taco seasoned chicken, 3g spray, 30g light sour cream, 28g fat free mozzarella, 85g peppers/onions, melatonin
14g fat
20g carbs
91g protein
2006 cals
74.5g fat
83g carbs
251g protein
1 Like
Tuesday March 7, 2023
Back/Biceps & Calves
Wide Lat Pulldown (very wide)
70x12
100x10
130x8
160x6
145x6
115x10
HS One Arm Lat Row
51x8
96x6
121x6
141x6
HS High Row
92x10
182x8
272x5
Straight Arm Rope Pulldown (FST-7)
60x15
70x12
80x10
90x10
100x8
110x8
120x6
EZ Bar Cable Curl
60x10
80x8
100x8
120x6
Incline DB Curl
25’s 2x12
20’s x12
Seated Calf Raise
45x10
90x8
135x6
Top set - 160x6
Backoff set - 115x10
1 Like
Gigantic cheat meal yesterday probably over 5-6k calories. Did 46+ mins of cardio on the bike last night which was about 12.44 miles and 300 cals burned.
Today was the best chest focused push workout ever. Old school powerbuilding.
Wednesday March 8, 2023 (AM BW 176)
Flat BB Bench
45 2x10
135x8
165x6
195x4
225x2
245x1
265x1
285x1 (PR)
295x1 (monster PR)
225x12 (monster PR)
Low Incline DB Bench
65’s x8
80’s x6
90’s x6
Slight Decline DB Bench
100’s x6 (PR at this stage in workout)
High to Low Cable Crossover
50x15
60x12
70x10
80x8
Straight Bar Pushdown
40x10
60x10
75x8
50x10
Rear Delt Fly
110x12
135x10
150x8
160x7
Nautilus Side Lateral
50x12
65x10
80x8
V-up
BW 2x20
Leg Raise
BW 2x20
2 Likes
Thursday March 9, 2023 (AM BW 175)
Back/Hams & Glutes
Deadlift
135 2x5
225x4
275x3
315x2
340x1
370x1
395x1
415x1 (haven’t done this or more since I was in the 190’s)
RDL
315x10 (PR)
Barbell Row
225x5
245x5 (mega PR)
Veinkik Lat Pulldown
100x10
130x8
160x6
190x5
Sumo Cybex Leg Press
3pps x10
4pps + 25’s x8
Top set - 6pps x6
Backoff set - 4pps x20 (DEEP)
Cybex Lying Leg Curl
50x10
80x8
110x10 (PR at this stage in the workout on this machine)
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congrats
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Thank you! I’ve always sucked at rows but have been working hard on multiple variations for months.
1 Like
Friday March 10, 2023
Cardio only
Bike 1 hour
16.27 miles
391.9 cals
Nutrition
Chocolate Protein Shake + Blue Low Carb Monster
3g fat
14g carbs
30g protein
3g fiber
Quest Bday cake protein bar + Green Low Carb Monster
6g fat
30g carbs
20g protein
14g fiber
Chocolate Protein Shake + EAAs, fish oil, glucosamine, wellness formula
4.5g fat
7g carbs
39g protein
3g fiber
3.1oz shrimp, 40g spinach, 28g fat free mozzarella, franks red hot, 0 fat ranch
0g fat
5g carbs
31g protein
3g fiber
Decaf coffee + Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
BCAAs x2 post cardio
14g protein
10.7oz grilled chicken, 5g cooking spray 3.5 servings green beans, 28g fat free mozzarella, 45g sugar free BBQ
6.5g fat
12g carbs
71g protein
3g fiber
Melatonin
2g carbs
1456 cals
24g fat
75g carbs
235g protein
29g fiber
1 Like
Saturday March 11, 2023 (AM BW 174)
Push Day (Shoulder/Triceps Focus + Biceps)
Flat BB Bench
45x10
135x8
185x5
225x3
250x1
275x1
300x1 (monster PR again; 5 lbs more than Wednesday of this week and 25 lbs more than my old best prior to this week)
Close Grip Bench Press
245x5 (PR)
225x10 (close grip PR)
225x9
(Total volume PR)
Seated Military Press
45x8 (to front) + 45x8 (BTN)
95x5
115x3
135x1
165x1
Backoff set - 135x6
Dip Machine
80x10
120x10
160 2x10
190x8
Lying DB Tri Extension
30’s x8
35’s x5
Dual Handle Tri Pushdown
45x12
55x8
DB Curl
25’s x8
35’s x6
Top set - 45’s x6 (PR)
Backoff set - 40’s x6
Machine Preacher Curl
60x10
70x8
Atlantis Incline Curl
45x12
60x8
40x12
Super ROM Machine Lateral
40x15
60x16-17
Dropset 60x16-17, 50x2, 40x2, 30x2-3, 20x3-4, 10x6-8
Cable Upright Row Hustle Handle
85x28,20-22
Also did AM cardio since I hit this PM lifting session with a friend. Estimated Macros today were:
2065 cals
61g fat
84g carbs
295g protein
21g fiber
1 Like
Nice work
2 Likes
Thank you!!
1 Like
Sunday March 12, 2023 (AM BW 175)
Leg Day
Icarian Lying Leg Curl
80x10
110x8
140x8
170x6
200x7 (monster PR)
160x9 (PR)
Squat
45x 2x8
135x5
225x3
265x1
295x1
335x3 w/ wraps (super easy set had many more in me but just used this as an overwarmup)
315x10 w/ wraps (PR in the 170’s; best ever was 315x12 at 198-200. Up from 315x3 in January)
Cybex Leg Press
3pps x10
4pps x25 (PR)
Cybex Leg Extension
100x15
120x10
130x6
Precor Unilatetal Leg Curl
20x10
30x10
40x8
Life Fitness Adductor Machine
60x15
75x12
85x6 + 2 forced reps
Standing Calf Raise
120x8
160x6
Dropset 200x8 (PR) + 100x8
Nautilus Seated Calf
95x12
125x10
145x10
1 Like
Yesterdays macros were:
1594 cals
22g fat
125g carbs
224g protein
33g fiber
5g sugar alcohol
This morning Bodyweight was 172.8. I hit Back/Rear Delts & Abs today. Full workout below:
Pull-ups
75 lbs assisted x10
50 lbs assisted x8
25 lbs assisted x6
BWx5
Weighted - BW + 25 x3
(First time doing Bodyweight and weighted pull-ups in awhile. Now that my left bicep tendon is feeling great I plan to do these more often. My best PRs from the past were 23 pull-ups many years ago and a 45 lb plate attached for 5-6)
HS Lat Pulldown
91x8
141x6
181x4
211x4 (grip/straps failed on 5. Almost a PR)
Chest Sup T-Bar Row
1 plate + Machine x8
2 plates + Machine x6
3 plates + Machine x4
3 plates & 10 + Machine x5 (big PR)
HS Low Row
188x6
238x6
278x6 (big PR; this is 3 plates per side plus machine)
Straight Arm Pulldown (FST-7)
30x15
40x12
50x10
60x8
45x8
35x10
25x15
Cable Rear Delt Fly
30x20
40x15
50x10
45x12
Hoist Crunch
145x12
165x10
185x8
205x6
Hanging Leg Raise
BWx20,16,12
Had a very nice Lat pump after this workout.
1 Like
PM Cardio
Bike 45:44
12.5 miles
301.1 cals
Nutrition
Chocolate Protein Shake
3g fat
5g carbs
30g protein
5g fiber
Starbucks vanilla sweet cream nitro cold brew + spinach feta egg white wrap
13g fat
38g carbs
21g protein
3g fiber
Whey Gatorade + 5g creatine
1g carb
10g protein
Greek Yogurt, 17g PB Fit, 83g banana, muscle milk
6.5g fat
42g carbs
48g protein
9g fiber
BCAAs, glucosamine, wellness formula
2g carbs
7g protein
Chocolate Protein Shake
3g fat
5g carbs
30g protein
5g fiber
Post cardio shake - Whey protein in water
2g fat
3g carbs
25g protein
Tuna, 50g spinach, 28g fat free mozzarella, 28g pico de gallo, franks redhot, yellow mustard
1g fat
5g carbs
38g protein
2g fiber
10mg Melatonin, chocolate protein shake
3g fat
7g carbs
30g protein
3g fiber
1671.5 cals
31.5g fat
108g carbs
239g protein
27g fiber
1 Like