Thanks man! Been dating a single mom that also has 2 kids that lives in Deleware while I live in Maryland. I hit some wicked PRs a month ago like 225x18 bench and 435x5 Beltless Deadlift but have regressed again. Still seeing the woman but will be spending less time going back and forth so hopefully can update more easily and stay consistent.
2 Likes
Awesome stuff, man! Figured you’d still be kicking a$$, and you didn’t let me down.
1 Like
So I hit legs yesterday which wasn’t great but I hurt my back a little the week before hitting 475 reverse band deadlift after a 331x4 SSB Squat PR. Yesterday 291x2 SSB Squat was more difficult than the 331x4 the previous week. That said my back is good I just felt detrained and unstable; nothing hurt at all. Here was todays epic Push workout:
Sunday October 6, 2024
Push Day (Chest Focus)
Incline BB Bench
45x8
135x6
185x4
205x3
225x4
205x4
HS Bench Press
97x8
187x6
237x4
277x8 (PR)
Weighted Dip
BWx8
BW + 45 x6
BW + 90 x4
BW + 100 x6 (monster PR)
HS Pec Dec Fly
100x8
135x6
170x4
205x6 (monster PR)
Cybex Side Lateral
70x8
90x6
Dropset 110x4 + 90x2 + 70x2 (PR)
HS Rear Delt Fly
135x12
170x10
205x4 + 2 partials (PR)
160x8
One Arm Pushdown
30x6
Sauna 10 mins
Cut my grass which took 50 mins.
My macros will be approximately:
40g fat
200g carbs
225-250g protein
These are rough today as I need to find my food scale; I misplaced it yesterday before getting new batteries for it. Refeed days will be once a week or maybe every 4-5 days increasing carbs by 100g but not crazy like last year since I’m not doing PSMF for now. Fats may go up some but going to try to stick around 40g.
4 Likes
Epic is an understatement—it’s raining PRs in here today!
2 Likes
Thank you!
1 Like
Walked a mile last night after the yard work. Yesterdays macros were
2352 total cals
2136 net cals
52g fat
219g carbs (165g net carbs)
252g protein
43g fiber
11g sugar alcohol
2 Likes
Monday October 7, 2024 (AM BW 172.2; I was 182 a few weeks ago and tried starting my cut then; had gotten down to 175. 172.2 is great for my first few days of aiming to stay strict. I’m noticeably less bloated)
Back/Biceps + Abs & Extra Calves
HS Lat Pulldowns
91x8
141x6
181x4
231x6 (PR)
201x6
Chest Sup T-Bar Row
45 + Machine x8
90 + Machine x6
135 + Machine x4
160 + Machine x6 (around a PR)
Cable Row
100x8
160x6
200x8 (PR)
EZ Bar Straight Arm Pulldown on life fitness pulley which is a lot heavier than the other pulley in my gym)
80x6
65x8
50x10
(45 sec rest)
HS Preacher Curl
49x8
64x6
74x4
84x6 (PR)
74x6
Machine Incline Curl
120x8
Free Motion Cable Crunch
80x8 (PR)
70x8
Rotary Calf Press
155x10
3 Likes
Monday night went on a date and had a cheat meal. Yesterday was a rest day and I didn’t track macros but know my protein intake was sufficient.
Wednesday October 9, 2024
Shoulders + Extra Chest & Calves
Smith Military Press
15x8
105x5
135x3
165x3
195x2 (2 plates per side; 2 reps off a PR)
155x6
Incline HS Press
98x8
188x5
238x8 (I think this may be 2 reps off a PR and I kept about 1 rep in the tank)
DB Side Lateral
25’s x8
35’s x6
30’s x8
(Very strict form)
Cable Rear Delt Fly
40x12
50x8
60x6
Face Pull
50x15
65x10
57.5 x10
(45 sec rest)
Body Master Standing Calf Raise
100x8
145x6
Sauna 5 mins
3 Likes
Went over my macros for the day but dang I was hungry. Estimated macros are below (carbs may be a bit high as I still don’t have my scale and I’m overestimating the amount of potatoes and berries I had just in case). Going to aim lower tomorrow.
2814 total cals
2606 net cals
66g fat
253g carbs (201g net carbs)
302g protein
41g fiber
11g sugar alcohol
2 Likes
Thursday October 10, 2024 (AM BW 174.8)
Legs & Back + Abs
Cybex Seated Leg Curl
75x8
100x6
120x4
135x6
115x8
Beltless no straps or chalk Stiff Legged Deadlift
135x6
225x4
315x3
365x2
405x3 (likely a PR for no straps or chalk)
325x6
Cybex Leg Press
3pps x8
4pps x6
5pps x4
6pps x6 (super deep; depth PR)
4pps + 25 x10 (ultra deep)
Weighted Pull-up
BWx5
BW + 25 x3
BW + 50 x5 (PR for pronated)
BWx14
Power Lift Low Row
184x6
274x6
234x8
Hanging Leg Raise
BWx20,18,15
Sauna 6:30
Tried something different with diet today doing keto with higher protein than normal keto. I don’t think I’ll stick to this for my cut but last year I essentially did close to PSMF which is extreme keto but this was very satiating. I have carb cravings but I’m feeling more filled today than I did from the 2800 calorie day filled with carbs yesterday. Might be mental too as I’ve been super busy. Likely will normally hit the macros I mentioned in a previous post for my cut but will see how I feel tomorrow and the next day.
Nutrition
2137 total cals
2061 net cals
107g fat
46g carbs (27g net carbs)
240g protein
13g fiber
6g sugar alcohol
2 Likes
Friday October 11, 2024 (AM BW 174.8)
Arms + Calves
Superset
Rope Curl/Rope Pushdown
50x12/40x12
80x8/60x8
110x6/80x6
135x8/110x8
120x8/120x8
Superset
CGBP/BB Curl
135x8/45x8
185x5/75x5
225x3/85x3
265x5/95x5
235x5/85x6
Seated OH Tri Extension
50x10
70x6
60x7
HS Preacher Curl
49x8
74x4
Dropset 59x5 + 54x2
EZ Bar Reverse Curl
50x8,6
Body Master Seated Calf Raise
70x8
45x8
Macros
2583 total cals
2343 net cals
63g fat
215g carbs (155g net carbs)
289g protein
54g fiber
6g sugar alcohol
3 Likes
Monday October 14, 2024
Quad Focused Leg Day
Icarian Calf Press
160x8
120x8
80x8
40x10
Cybex Lying Leg Curl
60x10
90x8
120x6
Dropset 135x5 + 105x5 + 70x5 (PR)
SSB Yoke Bar Squat
65x8
155x6
245x4
300x2
315x5 (probably close to a PR on this bar)
275x5
Nautilus Leg Extension
160x12
190x8
(Quads were on fire here)
Walking Lunges
BWx15,10 (per leg)
Nautilus Nitro Pro Hip Abduction
95x12
125x10
155x8
Nautilus Nitro Pro Hip Adduction
95x10
125x8
Sauna 5 mins (wasn’t hot so I cut it short)
2 Likes
Walked for 31 mins; probably about a mile and a half
Thought I was doing a keto day but after using the calculator from Texas Roadhouse even with just the salad I had along with my first meal this morning from Wawa using their calculator for an egg white omelette I went over. I think the calculator for fat at Texas Roadhouse is very high so idk if it’s accurate. Was my brothers birthday so I took him there but will record todays macros as I see them.
2597 cals
2547 net cals
153g fat
95g carbs (82g net carbs)
210g protein
13g fiber
Hungrier than I was the last day I did very low carbs so again not sure how accurate it is but tomorrow definitely back to tracking everything only eating from home.
2 Likes
Tuesday October 15, 2024 (AM BW 172.8; sweet back down to my low of last week. Eating from home today and sticking mostly to shakes with 2 solid meals)
Chest Focused Push Day + Abs
Incline BB Bench
45x10
135x8
165x5
195x3
225x4 (tied last workout off no food this morning but cheated a little on the 4th rep)
HS Flat Bench
97x8
187x6
257x4
287x6 (PR)
HS Pec Dec Fly
135x8
170x5
205x7 (PR)
175x7
Weighted Dip
BWx8
BW + 50 x5
BW + 75 x8 (around a PR)
One Arm Pushdown (outer pulley)
30x4 + 4 forced reps
20x8
Cybex Side Lateral
70x8
90x6
110x5 (PR)
85x6
HS Rear Delt Fly
145x8
175x6
Dropset 205x6 + 160x6 + 115x6 (PR)
Free Motion Crunch
80x9 (PR)
70x9
60x10
4 Likes
congrats on your pr’s
1 Like
Thank you!
1 Like
Nutrition for the day:
2118 total cal
2114 net cals
111g fat
65g carbs (39g net carbs)
215g protein
26g fiber
2 Likes
Wednesday October 16, 2024 (AM BW 172 on the dot)
Back/Bis + Calves
HS Lat Pulldown
91x8
141x6
181x4
231x7 (PR; 1 more rep than last time)
201x8 (PR for a Backoff set; 2 more reps than last time)
Nebula Chest Sup T-Bar Row
90 + Machine x0 (holy hell this machine is HUMBLING. I could hit 3 plates and a 25 on the Icarian T-Bar Row but this machine is insanely heavy. The Icarian one broke this week)
50 + Machine x8
70 + Machine x6
(I don’t really like the feeling of this machine sadly. I may swap to barbell rows next week; I rotated between barbell and t-bar variants a lot last year and got brutally strong on both)
Cable Row
120x8
160x6
200x6
140x8
Straight Bar Straight Arm Pulldown
135x6
120x8
110x8
100x8
(45 sec rest)
DB Shrug no straps
105’s x8
95’s x8
(Need to find my straps at my girlfriend’s house as I last used them working out with her at a planet fitness. This is the first time holding 100’s or more I think without them and it was actually good. My grip has gotten a lot stronger. Could tell with stiff legs last week too)
Face Away Cable Curl
45x8
60x6
70x7 (incredible set with slow negatives. Not a PR but my form was perfect)
50x8
Pro Maxima Preacher Curl
Dropset 40x5 + 30x2 + 20x3 (this machine is a lot heavier probably due to rust as it’s old)
Cybex Standing Calf Raise
140x8
100x8
Sauna right under 11 mins
Estimated Nutrition
2202 total cals
2026 net cals
94g fat
110g carbs (66g net carbs)
229g protein
44g fiber
2 Likes
Yesterdays macros
2160 total cals
1968 net cals
76g fat
122g carbs (74g net carbs)
247g protein
48g fiber
Slept 5:30pm to 9pm off and on then 11:30pm to 4:40am.
2 Likes
Friday October 18, 2024 (AM BW 170.8)
Legs (switching to Legs Push Pull. Can’t fathom too much rest between legs and I did injure my shoulder last year with too much pressing frequency)
Cybex Calf Press
135x10
190x8
245x6
300x8 (PR)
230x10
Cybex Seated Leg Curl
70x8
95x6
120x4
145x7 (PR; this is huge. 10 more lbs than last week AND another rep. I think I did 150x4-5 before on my heaviest leg curls)
115x8
SLDL (more strict)
135x6
225x5
315x4
365x3
405x2 (1 less rep which is disappointing BUT my back was flat whereas last week was more conventional than I wanted)
315x8
Cybex Leg Press
4pps x8
5pps + 25 x8
4pps + 25 x10
Cybex Leg Extension
150x6
200x6
Nautilus Nitro Hip Abduction
140x8
125x8
110x8
(45 sec rest)
3 Likes