it’s the day you joined the site.
your real birthday the cake will be bigger and have candles
2 Likes
Ahh okay thanks lol
1 Like
Saturday September 6, 2025 (AM BW 179.2)
Push Day (Chest Focus)
Incline BB Bench
45x8
135x6
165x4
185x2
205x5 (10 more lbs and 1 more rep than last time)
185x6 (last rep long pause)
Body Master Pec Dec
100x10
130x8
110x8
Weighted Dip
BWx8
BW + 35 x5
BW + 70 x8 (incredible set)
Free Motion Side Lateral
30x10
40x6
20x12
(Mega deltoid pump)
HS Rear Delt Fly
160x12 (probably a PR)
130x12
100x12
One Arm Rope Pushdown (Inner Hoist)
50x8
40x10
30x12
Lost count of macros yesterday but i know i stayed under 2000 calories and got in at least 200g protein. It was like a very healthy tiny refeed as I have been sub 1400 calories for over a week. Also walked around the house and yard for 47 minutes while on a call last night with a friend.
2 Likes
Sunday was an intentional rest day after training daily for a week and a half straight. But I entered some deep depression Sunday morning through early this morning. I couldn’t stomach solid food, only shakes. Weighed 174.2 this morning which does accelerate my cut a little bit. I at least got 150g protein in those days. Today i stomached a chipotle bowl ate in 3 separate sittings and drank 2 protein shakes. Hoping tomorrow I can get my macros in.
I did train legs today though. I’ll post that next. Workout kinda sucked but I at least got work in.
2 Likes
Tuesday September 9, 2025
Leg Day (Quad Focus)
Calf Press
200x10
250x8
300x10
270x10
240x12
Cybex Lying Leg Curl
70x10
90x8
110x6
130x5
110x6
High Bar Squat
45x8
135x6
225x4
275x2
315x1
345x1
260x5
225x5
Cybex Leg Extension
170x6
135x8
100x10
I wanted to get DB RDLs in and double up workouts and hit a full pull session. But I was so finished after legs probably from lack of food for 3 days that I didn’t have any energy to do it. Onto tomorrow.
2 Likes
Hope you bounce back quickly, amigo.
1 Like
Thanks man. Still training just depleted since I cannot stomach food from depression.
1 Like
I hit a super high volume push workout with my NPC Bodybuilding buddy on Wednesday night then a typical pull workout by myself Thursday morning. Havent fully tracked macros but I know I am under maintenance and weighed 173 this morning. Forgoing entirely logging the push and pull workout especially since the push workout was not my standard and we went for a massive pump on push day then pull day I was just staying consistent getting the work in.
3 Likes
Saturday September 13, 2025 (AM BW 173)
Leg Day (Glute/Ham Focus from my garage)
HS Calf Press
208x10
298x8
348x8
318x10
298x11
Rusted Lying Leg Curl
10x10
20x10
30x10
40x10
Dropset 50x3 + 30x3 + 20x4
SSB Squat
61x5
151x5
201x4
241x3
271x1
261x5
241x5
Deadlift
135x5
225x4
275x3
325x6
Walking Lunges
BWx24 (per leg)
5 Likes
Still here just battling depression. Last week I hit a push day with incline BB bench as a primary movement up to 225x1 and 185x10. Hit machine bench, pec dec + side lateral superset, and overhead extensions 3x15 after that.
Also hit a legs + pull day with calves, deadlifts up to 405x2 for a surprisingly good set and 315x5 for SLDL. Hit 3x6-10 pull-ups, 1x10 dumbbell row and 4 sets of curls + lunges.
Yesterday hit another big volume push day. Really digging this decline machine bench with my buddy at Exile Fitness. Totally trashes all parts of the chest. 7 sets there plus 4 supersets of incline db and side latetal, 2-3 sets of front raises and 4 sets of pushdowns + 2 dropsets of rear delt flys.
3 Likes
Tuesday September 23, 2025
Quad Focus Leg Day
Cybex Calf Press
200x12
250x8
300x8
270x8
240x10
Cybex Seated Leg Curl
70x10
90x8
Dropset 110x8 + 85x4 + 60x4
Body Master Leg Extension
130x10
160x8
120x10
Leg Press
4pps x15
3pps x15
Superset
Walking Lunges x30 (15 per leg) + Bodyweight Squats d10
The bodyweight squats murdered me. Seared my quads and I almost puked. Great 37 minute workout and I could barely walk.
4 Likes
Friday September 26, 2025
Back/Biceps
Wide Lat Pulldown
70x12
100x10
130x8
160x6
140x8
120x8
110x10
HS Lat Row
192x6
172x8
152x10
Wide Grip Cable Row
145x8
115x10
EZ Bar Straight Arm Pulldown
135x8
110x8
90x10
(45 sec rest)
HS Rear Delt Fly
160x6
130x8
100x12
Face Away Cable Curl
70x8 (getting it back; major compliments from the dude next to me doing the same movement after my second set)
60x8
50x10
Pro Maxima Straight Bar Preacher Curl
40x6
30x8
3 Likes
Saturday September 27, 2025
Push Day
Incline BB Bench
45x10
135x8
185x5
205x5
185x8
Leverage Flex Chest Press
90x10
180x8
210x6
190x6
(Shoulders didnt really like this machine as much)
Body Master Pec Dec Fly
130x5
100x8
70x12
Cybex Side Lateral
90x8
70x8
50x12
DB Front Raise
30’s x8
Hoist EZ Bar Pushdown (Outer)
70x12
60x12
50x12
40x12
3 Likes
Crappy leg and pull days this past week. I am working in Arlington now supporting a new customer 3-4 days a week. Decent push and leg workouts this weekend.
Saturday October 4, 2025
AM Push Workout
Flat Bench Press
45x8
135x6
185x5
225x3
245x1
260x1
275x1 @10 RPE
225x10
Weighted Dip
BWx8
BW + 45 x6
BW + 90 x5
Incline DB Fly
30’s + Monster Mini x10,8
30’s no band x10-12
DB Side Lateral
30’s x8,6
PM Arm & Shoulder workout (45 seconds rest between all sets for a nice pump)
Rope Pushdown
30x12
40x10
50x8
60x6
V Bar Machine Overhead Extension
40x10-12
30x10-12
20x10-12
Flat DB Tri Extension
30’s x6
20’s x10-12
Cybex Side Lateral
80x8
60x8
40x8-12
Rear Delt Fly (rear delt machine only, not a pec dec)
130x15
100x15
70x15
Alternating DB Curl
40’s x6
30’s x10-12
HS Preacher Curl
59x8
49x8-10
3 Likes
Sunday October 5, 2025
Leg Day
Standing Calf Raise (rusted unlabeled)
80x10
120x8
160x8
200x7
140x8
100x10
Cybex Lying Leg Curl
70x10
90x8
110x6
130x5
105x8
90x8
High Bar Squat
55x8
145x6
235x4
265x5
235x5
Flex Fitness Leg Press
5pps x6
4pps x8
3pps x10
Nautilus Leg Extension
170x8
130x10
100x10
Unilateral Hamflexor
30x10
V-up
BW 3x12
I may forgo free weight squats while my job and sleep schedule are chaotic. In talking to my bodybuilding buddies, my goal is physique oriented for now and I cannot expect 2023 crazy strength gains in a deep deficit while my recovery isnt on point. Itll be easier to make some muscular gains while cutting with moderate to higher reps on machine movements until I bulk.
3 Likes
Tuesday October 7, 2025
Back/Biceps
Wide Lat Pulldown
85x12
115x10
145x8
175x5
HS Lat Pulldown
160x10
140x12
Smith Row
115x10
165x8
205x6
235x6
185x6
Cable Row
160x6
115x8-10
Straight Arm Pulldown
50x10
Dropset 60x6 + 40x6
Dropset 50x6 + 30x6
Incline DB Curl
35’s x8
30’s x8
25’s x8
PF Preacher Curl
Dropset 100x3 + 70x3 + 50x4
Dropset 60x4 + 40x4
Rope Curl
80x8
60x8
3 Likes
Wednesday October 8, 2025
Push Day
Incline Smith Press
25x8
115x6
165x6
205x6
185x6
Life Fitness Chest Press
150x8
135x8
120x8
(This planet fitness chest press machine is actually pretty good)
Pec Dec Fly
100x10
80x12
(Slow and deep stretch)
Rear Delt Fly
135x12
115x12
95x12
(45 sec rest)
Life Fitness Lateral Raise
90x6
70x8
50x10
(45 sec rest)
Rope Pushdown
60x8
50x8
40x8
30x8
(45 sec rest)
2 Likes
Saturday October 11, 2025 (AM BW 165; 31” waist with 32” pants falling off even with a belt)
Leg Day
Conventional Deadlift (Beltless Dead Stop)
135x5
225x4
275x3
315x2
345x9
HS Leg Press
1pps x10
2pps x8
3pps x5
4pps x12 (DEEP)
3pps x12
Superset
Rusted Lying Leg Curl 40x7, 30x8
Titan Fitness Leg Extension 120x9, 95x10
HS Calf Press
2pps x15,10,7
Walking Lunge
BWx24 (12 per leg)
BWx30 (15 per leg)
Ways to go compared to my last cut but 7 weeks post breaking my engagement ill take this.
3 Likes
Sunday October 12, 2025 (AM BW 162.8 holy cow)
Back/Biceps
HS Lat Pulldown
91x10
141x8
181x6
231x5
201x6
181x6
Wide Lat Pulldown
160x7
130x8
100x12
HS Low Row
148x8
188x5
238x7
208x8
Wide Neutral Cable Row
160x6
120x8
Hoist EZ Bar Straight Arm Pulldown (Middle)
135x8
110x8
90x8
70x12
60x15
(30-45 sec rest)
HS Preacher Curl
49x8
74x6
64x6
54x8
Incline DB Curl
30’s x6
25’s x6
20’s x6
Reverse EZ Bar Curl
40x10
30x15
2 Likes
Monday October 13, 2025 (AM BW 163.6)
Push Day
Paused Close Grip Bench Press
45x10
135x8
185x5
205x3
225x9
Seated Military Press (squat bar)
55x8
105x5
125x7
Body Master Pec Dec
130x8
110x8
90x8
70x10
Superset
Cable Fly High to Low 70x8, 35x10,30x10-12
Pushup BWx15,10,8
(30 sec rest; Holy mother of all pumps. My chest was insane after this)
Hoist Inner Side Lateral
40x6
30x8
20x12
Flex Rear Delt Fly m
130x20 (PR)
110x20
90x20
70x22
(Sick pump)
DB Front Raise
20’s x15
V-Bar OH Extension
70x8
60x8
50x8
40x8
(30-45 sec rest)
Rope Pushdown
40x8
30x8
20x10
(30 sec rest; pump galore)
Decline Sit-up
BW 3x12
Sauna 10 mins
7-8 weeks in and I am finally ecstatic about training and dieting again seeing my results. I’d say another 8 weeks to hit my 2023 physique before reversing out of my cut in December and entering a bulk in January 2026.
5 Likes