Thanks brother!
1 Like
Dude you put in serious work the last 2 months! If you had waited a little longer this is like “T-ransformation” winner level stuff. What’s the diet been like through this process?
1 Like
Thanks man. Most days its 1-2 grilled chicken salads (spending a lot of money doing things like chipotle and/or subway or a local restaurant while working in VA plus 2-4 premier shakes and greek yogurt with PB Fit. A couple days a week I’ll have some ice cream or candy. One a week or every couple weeks I’ll have McDonalds or something gross lol.
My macros usually stay between 1500-2000 cals a day with 180-200g protein and then i rotate whether i want more carbs or fats depending on energy levels. I try to stick close to PSMF half the week. The days i cheat i go over 2000 calories but dont track strictly.
2 Likes
I forgot what i looked like in the beginning of this so went back and damn. Probably went from 20% down to 11-12% so far in 13ish weeks. I’m stoked. The last few % is going to be a pain as i am hungrier now given my workouts are harder and Im stronger and can handle more volume. May need to finally reintroduce cardio which i did a ton of in 2023.
3 Likes
Saturday November 29, 2025
Leg Day from home (Light and quick due to my right knee acting up all week, feels good today but making sure i dont do too much)
Lying Leg Curl (rusted)
10x10
20x10
30x10
40x5
Squat
45x5
135x4
225x2
275x1
Titan Fitness Leg Extension
140x10
105x12
Unilateral Calf Raise
BWx8
2 Likes
Last week i hit a push workout but was in Virginia working all week without much sleep and i hurt my shoulder a bit. Ended up benching 255x4 still and hit incline machine, flys, side laterals, rear delts and pushdowns. Knee was still acting up too though. Finally back at it tonight.
Monday December 8, 2025
Legs + Pull
Cybex Calf Press
190x8
250x5
310x3
350x8 (PR)
290x8
230x8
Strive Lying Leg Curl
90x8
110x6
Dropset 130x3 + 90x3 + 50x4
Squat
45x5
135x5
185x5
225x5
255x5
HS Lat Pulldown
91x8
181x4
231x4
Wide Grip Lat Pulldown
160x6
130x6
Power Lift Row
188x5
278x5
Standing Supinated DB Curl
40’s x5
35’s x5
30’s x5
(30-45 sec rest)
V-up
BW 2x12
Greasing the groove this week with lower volume so I can hit legs + pull again in 48 hours.
3 Likes
Tuesday December 9, 2025
Push Day
Bench Press
45x10
135x5
185x4
225x3
260x4 @9.5 RPE; great set while tired
225x10
High Incline DB Press
75’s x8,5 (nice sets)
High to Low Cable Crossover
Dropset 100x4 + 70x4 (PR)
60x6
DB Side Lateral
45’s x6 (big PR; shoulders looked massive)
35’s x8
25’s x10
V Bar Pushdown
80x6
65x8
50x8
(30-45 sec rest)
In and out in 30 minutes. Great quick but strong workout. PSMF’ed throughout the day then had ranch snack wraps post workout.
2 Likes
Worked murdered me this week. I worked until 10pm some nights so I didn’t get the frequency in I wanted.
Saturday November 13, 2025
Legs + Pull
Deadlift (deadstop)
135x5
225x4
275x3
315x2
346x6
Flex Fitness Leg Press
4pps x8
3pps x10
(Much weaker as I haven’t been hitting much quad volume since hurting my knee a couple weeks ago)
Pull-up
BWx10,8,6 (very strict and slow)
Cable Row
130x6
100x8
Face Away Cable Curl
70x6
60x6
50x6
4 Likes
Sunday December 14, 2025
Push Day from my garage (strained my left pec on my last set of flat bench; of course its a workout i did a third working set of flat bench when ive done only 2 working sets for a very long time)
Pause Bench
45x20
135x5
185x4
225x3
245x2
265x3
225x8 (TnG)
185x8 (TnG; strained my pec on the 5th rep even though this was super light and i couldve done 15+ reps normally)
Superset
Plate Side Lateral 25’s x10,8
Plate Front Raise 25’s x10,8
Band Pushdown
Green Westside Band 1x5
Lack of sleep from long work hours and dehydration likely caused this to happen. No discoloration so i should be fine resting my chest for a week or 2. Ill try submax pushups in 3-5 days and focus on shoulder + tricep isolation work.
2 Likes
Friday December 26, 2025 (AM BW 157)
Upper Body (changing it up after hurting my pec and my knee. Took 12 days off and now im feeling okay)
Wenning Warmups 3 rounds
Lat Pulldown 85x15, 100x15, 115x10
Pushdowns 30x15, 40x15, 50x10
Pause Bench
45x10
135x5
185x5
225x5
250x3
Incline DB Press
50’s x20,14
Wide Neutral Cable Row
130x8
115x8
100x8
Face Away Cable Curl
60x8
50x8
40x8
Face Pull
60x8
50x10
I didnt lose much in my physique, only a small drop in bench strength. Ate like crap the last couple weeks but abs are still showing some as i didnt go much above maintenance. Never injured my pec before so hitting wenning warmups and training like more of a powerlifter for a little bit to get my base strength up again.
3 Likes
Sunday December 28, 2025
Leg Day
HS Calf Press
298x15,10,8
Rusted Lying Leg Curl
10x10
20x10
30x8
Titan Fitness Leg Extension
140x8
105x10
70x12
Goblet Squat
25x10,8
First leg day in awhile. Super light workout which is good as i could feel my legs wobbling just after a set of each calves and leg curls.
4 Likes
Thursday January 1, 2025
Upper Body (minimalist training for now while my sleep is garbage from working so much so i don’t get hurt again)
Wenning Warmup 2 rounds
Flat DB Bench 45’s x25
Face Pull Monster Mini x25
Pause CGBP
135x5
185x4
225x3
245x2
High Incline DB Press
45’s x15,12
Pull-up
BWx10,6,5
3 Likes
Went to the gym the other day and it closed at 7 getting there at 6:50 so all i did was high bar squats up to 225x5 then 185x10. Tonight hit upper body after work in VA.
Monday January 5, 2026
Upper Body
Wenning Warmup
Lat Pulldown 85x15, 100x12, 120x8
Pushdown 40x15, 55x12, 70x8
Pause Incline BB Bench
45x5
135x4
185x3
205x2
225x1
185x5 (left pec could feel it a little from the strain last month so cut it here)
Flat Free Motion Chest Press
130x12
115x12
Cable Row
140x8
120x8
Superset
DB Curl 40’s x6, 30’s x6
DB Side Lateral 40’s x6, 30’s x6
Machine Preacher Curl
Dropset 55x10 + 45x5 + 35x5
3 Likes
Tuesday January 6, 2026
Leg Day
Had a couple drinks and dinner after finally only working 8 hours in VA then had a good quick leg session.
Belt Squat
135x15
225x12
275x10
315x8
Deadlift (beltless, strapless)
135x5
225x3
315x1
365x1
405x1 (crisp and smooth; @8 to 8.5 RPE)
Hoist Seated Leg Curl
120x8
100x8
3 Likes
Wednesday January 7, 2026
Very low volume Upper Body
CGBP
45 2x5
135x5
185x3
225 3x3
(1 min rest)
Underhand Lat Pulldown
120x6
140x6
160x4
Rope Pushdown
65x6
50x10
DB Curl
30’s x8
25’s x10
2 Likes
Worked out last week but worked so much i didnt log it.
Todays workout was awesome. Ive been eating like crap in a surplus lately but it helped a lot and ive been sleeping well.
Pause Bench
45 2x10
135x8
185x5
225x3
255x5 (incredible set)
225x10 (TnG)
Squat
45x5
135x4
185x3
225x2
255x1
285x1
315x2 (dont like it but not terrible for not heavy squatting in a long time after my knee pain)
255x5
Chin-up
BWx10,8
2 Likes
Tuesday January 20, 2026
Pause Incline Bench
45x10
135x5
185x3
205x4
185x5
Deadlift
135x5
225x4
315x3
365x1
395x1
415x1 (pretty badass set; chalkless, beltless and strapless having not pulled much lately)
Wide Lat Pulldown
160x6
140x6
DB Curl
40’s x6
30’s x8
Superset
Rope Pushdown 100x12, 80x12
Face Pull 100x12, 80x12
3 Likes
Saturday January 24, 2026
Pause Bench
45 2x10
135x5
185x4
225x3
255x2
275x1
225x12 (TnG; 2 more reps than lately)
Squat
45x5
135x4
225x3
275x2
315x3
245x5 (pause)
Deadlift
135x3
225x2
295x1
355x1 (super fast)
405x1 (crisp for after bench and squat)
Chin-up
BWx12,8
BB Curl
60x8
Face Pull
40x20
One Arm Pushdown
20x10
3 Likes
Wednesday January 28, 2026
Upper Body
Incline Bench
45x8
135x5
185x3
205x1
215x3
185x8
Wide Grip Lat Pulldown
100x10
140x6
180x5
120x8
Flat DB Fly
55’s x8
45’s x8
Matrix Chest Supported T-Bar Row
90 + Machine x5
135 + Machine x4
Seated Face Pull
70x10
55x10
One Arm Rope Pushdown
30x5
20x8
Seated DB Curl
35’s x6
30’s x6
25’s x6
DB Side Lateral
25’s x10
2 Likes
Saturday January 31, 2025
Legs after my first car collision (im okay, I got rear ended)
Squat
45x5
135x4
225x3
275x2
315x1
345x1
275x5
225x5
Deadlift
135x3
225x2
315x1
365x1
395x1
3 Likes