Yesterday I woke up at 163.2 and hit the following macros:
1650 total cals
1,514 net cals
22g fat
134g carbs (100g net carbs)
229g protein
21g fiber
13g sugar alcohol
3 Likes
Wednesday February 21, 2024 (AM BW 163.8)
Push Day
OHP
45x8
70x8
95x6
115x6
135x3
95x12
CGBP
45x8
135x8
185x6
225x6
255x1 w/ slingshot
Incline HS Press
98x8
188x8
234x6
213x6
DB Side Lateral
35’s x8 + 4 + 2 (rest pause)
30’s x8 + 4 + 2 (rest pause)
Cable Rear Delt Fly
50x15
40x15
30x15
One Arm Rope Pushdown
20x10
30x5 + 3 forced
DB OH Extension
70x10,8,6
60x10
Sauna 15 mins
Post workout BW 162!
4 Likes
Tracked my macros yesterday but then heavily drank with a friend going through a similar situation and then ate McDonald’s lol. Woke up today at 166.2 but will lose all the water weight just drinking shakes and eating chicken + green veggies.
Leg Day (Quad Focus)
Cybex Lying Leg Curl
50x12
70x10
90x10
110x8
120x6
Cybex Leg Extension
90x10
135x8-10
170x8
150x8
Cybex Hack Squat
165x8-10
255x8
285x5
Donkey Calf Raise
160x10
120x10
85x10
3 Likes
PSMF yesterday but 2 glasses of wine at night; woke up after 9 and weighed under 162 after 10!
Saturday February 24, 2024
Upper Body
Wenning Warmup 2 rounds
Lat Pulldown 85x15, 115x10
Rope Pushdown 20x15, 30x15
Face Pull 40x15, 50x10
Dead Bench
45x5
135x4
185x3
215x2
235x1
255x1 (PR for this variant)
Incline BB Bench
135x6
185x6
Body Master Pec Dec Fly
100x10
120x8
140x5
Pull-up
BWx12,8 (very strict)
HS Rear Delt Fly
160x8
130x12
Cybex Preacher Curl
Dropset 70x8 + 50x4 + 30x4
Dropset 60x5 + 40x3 + 20x8
2 Likes
Sunday February 25, 2024 (AM BW 162.4)
Leg Day
Body Master Standing Calf Raise
100x8
145x8
190x6
160x6
Body Master Seated Calf Raise
145x6
100x8
Cybex Seated Leg Curl
70x10
90x8
110x6
Dropset 120x6 + 90x6 + 60x6
Power Squat
45x5
135x4
185x3
225x3
255x3
285x3
315x1
345x1 w/ wraps
370x1 (vascular AF on this single)
Rack Pull (Below Knee)
225x5
315x4
365x3
405x6
Cybex Leg Extension
135x8
185x8
205x6
225x6
Reverse Crunch in Sauna
BW 2x20
Sauna 10-15 mins
Post workout BW 161.4
3 Likes
PM Cardio walk 33:21
Nutrition
2243 total cals
2095 net cals
50.5g fat
171g total carbs (134g net carbs)
276g protein
37g fiber
2 Likes
Monday February 26, 2024 (AM BW 164.4)
Back/Biceps
HS Lat Pulldown
91x8
141x8
181x6
216x6
Icarian Chest Sup T-Bar Row
90 + Machine x8
135 + Machine x6
115 + Machine x8
Kneeling One Arm Cable
60x8
70x8
85x6
Straight Arm Pulldown
135x8
120x8
110x8
100x10
90x10
DB Shrug
120’s x8
135’s x8
150’s x6 (PR)
Free Motion Cable Curl
45x8
60x8
70x6
80x4
HS Preacher Curl
49x8
64x8
Dropset 79x4 + 54x4 + 25x6
Sauna 15:25 mins
Post workout BW 163
2 Likes
2 walks (1 20 mins; 1 10:55)
Nutrition
1674 total cals
1502 net cals
29.5g fat
88g carbs (46g net carbs)
264g protein
35g fiber
7g sugar alcohol
2 Likes
Tuesday February 27, 2024 (AM BW 162.4)
Push Day (at planet fitness with my pastor)
Incline Smith Press
25x8
115x8
165x6
185x6
205x6 (last 2 slight assistance)
Pec Dec Fly
100x10
120x10
130x8
145x5-6
Seated DB Shoulder Press
35’s x12
45’s x10
50’s x8
DB Side Lateral
40’s x8 + 4 + 2 (rest pause)
30’s x8 + 4 + 3 (rest pause)
Face Pull
60x15
50x15
40x15
Overhead Rope Pushdown
50x8
40x10
One Arm Pushdown
30x3 + 3 forced
20x6-8
15x8-10
2 Likes
Cardio - lots of walking
Nutrition
1441 total cals
1335 net cals
23g fat
51g carbs (23g net carbs)
255g protein
20g fiber
4g sugar alcohol
2 Likes
Lookin’ good, my dude! Those monster traps really stand out.
1 Like
Thanks brother! Abs aren’t quite where they were last summer yet but I’m 5-6 lbs away from my low of last year and they should be there in a few weeks.
1 Like
I actually hit a leg workout in the evening so I wouldn’t be in the house depressed and it was good.
Leg Day
Standing Body Master Calf Raise
100x8
145x8
190x7
160x8
Cybex Lying Leg Curl
70x10
95x10
120x7 + 5 partials
100x8 + 4 partials
Nautilus Leg Extension
100x10
140x10
180x8
220x8
250x6 (maxed out the machine)
(These were awesome sets with a squeeze at the top and a controlled negative)
Cybex Hack Squat
165x8
255x6
305x4
345x6 w/ wraps
DB RDL
120’s x8
135’s x6
2 Likes
Nutrition
1558 total cals
1470 net cals
29.5g fat
61g carbs (39g net carbs)
262g protein
22g fiber
2 Likes
Thursday February 29, 2024 (AM BW 160.8; post workout BW 160.2)
Back/Biceps & Abs
Wide Grip Lat Pulldown
85x12
115x10
145x8
160x6
130x8
One Arm Powerlift Low Row
90 + Machine x 8
135 + Machine x8
160 + Machine x6
180 + Machine x6 (PR)
Wide Grip Cable Row
160x8
190x6
Straight Arm Pulldown
150x6 (PR)
135x8
120x10
Barbell Curl
45x8
75x8
95x6
115x3 (cheat)
Seated DB Curl
40’s x5
30’s x8
Sauna Crunch
BWx8 front + 8 right + 8 left
BWx10 front + 10 right + 10 left
BWx8 front + 8 right + 8 left
Sauna 10+ mins
3 Likes
Divorce court yesterday went well. I started reversing out of my cut on Saturday and am loosely tracking macros but last night I drank a lot and ate a lot to celebrate a tragedy basically with friends lol.
I hit a pull day today; shoulders only yesterday, legs the day before and chest focused push day on Saturday where I did 100’s x6 on flat DB presses weighing just 161-162. I’ll journal the rest of my workouts this week with tomorrows tricep focused push workout.
3 Likes
Been in a drought with logging because I’ve dated 4 people over the last few weeks and am now seeing someone every other day. That said I’m stronger than ever! Weighing 166 I benched 305 (10 lbs off my best from weighing 178), I SSB Squatted 405 (a monster PR on this bar), and I just hit a Beltless squat of 410 and 315x10. When I hit 350 SSB Squat and a Beltless 365 single before, I could hit 405 with a belt and 455 in wraps. Going to take a training cycle to aim for 455 w/ belt and 500 w/ wraps plus hit 315 for more than 1 rep on bench. I’m bulking right now slowly. Deadlifts are down some but I’ll get those up to 500+ as well.
I strained my wrist setting up for DB Bench on Saturday but still hit 100’s for 8. My wrist is already feeling better.
5 Likes
Long time since posting. I’ve been doing full body and upper/lower lately while dating long distance. Going to try to get back into maintaining this long soon as I’ll be traveling a little less than the last few months.
2 Likes
Hope to see you around again—it’d be nice to have you back!
1 Like