Thursday September 28, 2023 (AM BW 167)
Deload Legs (Glute/Ham Focus) + Pull
Titan Fitness Seated Leg Curl
50x15
75 2x10
Speed Conventional Deadlift (Beltless)
135x5
225x3
275x1
315 2x1
Bulgarian Split Squat
BWx8
BW + 21 lb chain x8
BW + 42 lb chain x10
Pull-up
Light Band Assisted x8
Monster Mini Assisted x8
Bodyweight x8 (these felt fantastic for overhand pull-ups, felt as easy as neutral grip did last mesocycle. Could probably crank out 20+ overhand again)
Barbell Curl
45x20,12
Nutrition
4390 total cals
4106 net cals
86g fat
543g carbs (472g net carbs)
361g protein
67g fiber
4g sugar alcohol
Friday September 29, 2023 (AM BW 167; dang nice after a 4100 calorie day. Woke up at 7 today though too)
3377 total cals
3345 net cals
88.5g fat
432g carbs (399g net carbs)
213g protein
29g fiber
4g sugar alcohol
I paced back and forth in my house on the phone for an hour and a half on my last call for work today which probably got a ton of steps in. I didn’t eat much after meal 1 until night time but I snacked throughout the day
Saturday September 30, 2023 (AM BW 166.2; holy crap lol)
Push Day (Chest Focus)
Warmup Band work 120 reps
Pause Flat Bench
45x10
135x8
185x5 (30 reps band work after)
215x3
245x8 (big paused PR; last rep was more TnG)
225x8
Low Incline DB Bench
80’s x8
70’s x10
(actually paused a lot of reps on this)
HS Pec Dec Fly
100 2x12
(Very slow and controlled plus pauses on the stretch)
Cybex Side Lateral
50x15
70x8
60x10
Body Master Rear Delt Fly
100x20,15
Rope Pushdown
40x15
30x15
Cybex Standing Calf Raise
140x10
100x10
PM Cardio
Bike 17 mins
4.37 miles
105.3 cals
Walked around the mall with the family earlier too.
Estimated nutrition
4470 total cals
4226 net cals
102g fat
618g carbs (546g net carbs)
270g protein
53g fiber
8g sugar alcohol
Had chipotle and went off the nutrition calculator for one of my 7 meals.
Sunday October 1, 2023 (AM BW 168.2)
Legs (Quad Focus)
Lying Leg Curl (rusted)
10x12
20x10
30x8
40 2x10
Squat
45x8
135x5
185x4
225x3
255x2
285x1
300x1
315x13 (holy smokes this is the biggest rep PR. Best I ever hit with 315 was 12 in wraps and that was at 200 lbs. I did hit 12 earlier this year too during my cut but in wraps. This was just in a belt. My legs are completely fried)
Titan Fitness Leg Extension
75x20,15,12
Weighted Decline Sit-up
BW + 25 2x12
Dude! 3 wheels for 13 reps is awesome—nice work!
congrats
Thanks @SvenG and @throwawayfitness !!
Yesterday I forgot to mention I did yard work for 30 mins post workout as cardio. I then did 20 mins on the bike before bed at resistance level 1 and hit 5.32 miles + 128.1 cals.
Nutrition wise I saw a movie and before the movie I had bourbon chicken, shrimp, veggies and white rice. While this was a much healthier meal than most American Asian cuisine meals I’d eat before bodybuilding, it is difficult to track macros considering im sure they used a ton of butter so I estimated 3 servings of butter used and factored in they’d use chicken thighs rather than breasts. That said. My estimated macros from yesterday are below:
4661 total cals
4505 net cals
90g fat
641g carbs
306g protein
35g fiber
4g sugar alcohol
9g alcohol
Monday October 2, 2023 (AM BW 169; post workout BW 168.8)
Back/Biceps + Calves (another home gym workout here)
Warmup Band work 140 reps
Pull-ups
Monster Mini Assisted x8
BWx6
BW + 25 x5
BW + 50 x3
BW + 75 x3
BW + 25 x10
Yates Row
45x8
135x8
185x6
225x10
185x12
DB Shrug w/ 3 ct hold
80’s 2x12
Barbell Curl
45x8
65x8
80x6
95x8
80x10
Incline DB Curl
30’s x12,8
Calf Press
368x12,8
While I’m 169 this morning, I dropped a good amount of weight at the end of this past week, and this puts me back in range to gain what I expected this mesocycle so I’d be around 175 by the end of it.
I’m taking a break from posting at least for a couple of weeks. I’m still training and will loosely track macros but a lot has come up in my life during the last week that I need to focus on. Will chat with everyone on here again soon.
best wishes
I’m back. My wife cheated on me and my life has sucked since October but I’ve been focused on my kids and I’ve been training. I hit an old best 455 squat in wraps and 520 trap bar deadlift in December along with a 300 bench in January. I’m a bit weaker now but this past week I started back up my diet. I’m a bit softer around the same bodyweight. Still have some thickness which is nice. Hit back and biceps today from my garage. Will start documenting macros and training again here starting tomorrow. Ready to get ripped again super fast then head into a bulk during the spring.
I’m only 'like’ing the good parts here!
Glad to see you back, in any case.
Thanks brother! Glad to be back as this journal and dieting and the journey to jacked in general is giving me the momentum to get out of the depression I’ve been in.
Yesterday I hit push day and had a brunch with friends so macros weren’t fully tracked but I did have over 300g protein and lost 4 lbs in one day from how much house cleaning and cardio I did yesterday before and after lifting.
Saturday February 17, 2024 (morning BW 168; night time BW 164.3)
Push day:
Flat BB Bench
45x8
135x5
185x3
225x2
255x1
275x1 @10 RPE (disappointing but expected)
295x0 w/ slingshot (dang)
225x6
135x32
Incline Cable Fly
40x15
50x10
35x15
Weighted Dip
BWx10
BW + 45 x8
EZ Bar Pushdown
60x12
70x8
50x12
Cybex Side Lateral
80x6
70x8
60x10
50x10
(Mega pump)
Cybex Rear Delt Fly
135x8
120x8
100x10
90x10
Sauna 10 mins
Sunday February 18, 2024 (BW 164)
Leg Day (Glute/Ham Focus)
Nautilus Seated Calf Raise
90x8,6
HS Unilateral Leg Curl
60x8
50x8
Squat
45x5 (High Bar Narrow)
135x5 (High Bar Narrow)
185x5 (High Bar Narrow
225x5 (High Bar Wide)
250x5 (High Bar Wide)
275x3 (High Bar Wide)
300x3 (High Bar Wide)
325x1 (Pause High Bar Wide)
350x1 (Pause High Bar Wide)
Deadlift
125x3
225x3
315x3
350x3
SLDL
225x8 (slow negatives)
Nutrition
2483 total cals
2247 net cals
59g fat
230g carbs (100g net carbs)
258g protein
50g fiber
9g sugar alcohol
More than I wanted to eat but I literally did house work moving things around and cleaning all day to prepare for painters to paint the inside of my house plus took over an hour long walk with the neighbors and my kids and I danced with my kids during breaks from cleaning so I can only imagine how many calories I burned today. It was like doing cardio all day and idk how many times I went up and down my stairs. If I had a step counter I would think I easily had 15k+ steps today on-top of leg day.
I ended up eating 5 celery sticks last night and some fat free whipped cream with sugar free chocolate syrup after the macros I journaled here.
Monday February 19, 2024 (AM BW 163.8)
Back/Biceps
Wide Lat Pulldown
85x12
115x10
145x8
130x8
Body Master Chest Sup T-Bar Row
1 plate x10
2 plates x8
2 plates + 15 x6
(More difficult than the Icarian T-Bar Row I’m used to)
One Arm Cable Row
60x10
70x8
85x6 (great pump)
Straight Arm Pulldown
120x8
110x8
100x8
90x8
80x10
70x10
60x10
(FST-7; 30-45 seconds between sets and a massive pump)
DB Shrug
110’s x8
125’s x8
140’s x6 (this was awesome and I had good form still. I think my best was the 150’s last summer)
HS Preacher Curl
49x10
64x8
74x6 (killer set and massive pump)
Incline DB Hammer Curl
45’s x6
Incline DB Curl (Supinated)
30’s x6
25’s x5 + 1 partial
Sauna 10 mins
Descent after the last set of shrugs shown below that shows off my traps and some vascularity in my arms.
2444 total cals
2240 net cals
51.5g fat
203g carbs (152g net carbs)
292g protein
42g fiber
9g sugar alcohol
More than I expected to eat again but I danced with my kids for 45 minutes before I put them to bed. Definitely not eating extra tonight even though what I did last night was very low calorie.
