0 activity today. Woke up 163.8. Nutrition below:
1699 cals pre fiber and sugar alcohol
37g fat
123.5g carbs
218g protein
56g fiber
10g sugar alcohol
Lowest my calories have been in awhile; factoring in fiber and sugar alcohol my net calories are 1399 which seems ultra low but thankfully I had minimal cravings today since I just worked all day after waking up later than normal for a rest day. Ready to tackle my last big workout tomorrow before deloading.
Wednesday May 24, 2024 (AM BW 164.4)
Back/Hams & Calves
18” Box Jump
BW 2x3
Conventional Deadlift
135x5
225x4
315x3
365x2
405x1
455x3 (mega PR; so happy with this)
Backoff set - 405x4
Yates Row
225x6
250x6
275x6 (PR)
Chin-up
BWx8
BW + 25 x6
BW + 45 x8 (big PR)
One Arm Cable Row
55x10
70x8
85x6
Bar Straight Arm Pulldown (outer)
40x12
50x10
60x8
Donkey Calf Raise
140x10
180x10
220x8
260x8 (tied PR)
300x6 (PR)
Cybex Seated Leg Curl
50x15
70x12
90x8
Videos are too big to upload so uploading a screenshot of the third rep of 455 on deadlift and the crazy post back pump that beats last couple posing sessions.
Thursday I hit a chest + arms workout. Went very light and mostly machines + cables. My left shoulder was very banged up from mondays shoulder session still. I did 100+ band pullaparts and attempted band dislocations but they hurt.
Friday I walked a bunch and had a large cheat meal at night. I also was able to do band dislocations with minimal pain! I’m hitting band pullaparts daily during this Deload too.
Today I hit a Deload leg workout going up to 225x6 on Beltless high bar pause squats going super deep with knees over toes. My quad was 100% but my left knee felt off which is typical when getting this much knee flexion but I did calves, leg curls and extensions before squatting to help. I walked a total of 55 minutes today totaling over 3 miles. I was also able to do band dislocations again with minimal pain and squatting with the barbell for the first time in several weeks felt natural. Hit this workout from home. Macros today are below:
1600 calories pre fiber & sugar alcohol
32g fat
128g carbs
200g protein
Protein was lower than I wanted but my calorie intake was where I wanted it since my cheat meal Friday night was big.
Sunday May 28, 2023 (AM BW 166.8)
Deload Back/Biceps & Abs
Warmup
Band Pullaparts Red Mini 2x25
Band Dislocations Red Mini 2x5
One Arm HS Lat Pulldown
46x10
71x8
81x8
One Arm HS Low Row
49x10
184x8
234x8
Wide Grip Lat Pulldown
85x12
100x10
120x8
HS Preacher Curl
49x8
59x8
DB Hammer Curl
20’s x12
35’s x8
40’s x8
Standing DB Curl
25’s x10
30’s x8
Band Pullaparts + Dislocations
Red Mini 2x25 + 5
Leg Raise
BW 2x20
10 more band dislocations
Shoulder feels really good after this workout. I could press my kids in the air with 0 pain lol. The band work and this Deload are helping immensely. A little bit of chest, shoulders and triceps tomorrow.
Walked twice today again. First was a leisure walk with the family for ~29 mins totaling around 1.25 to 1.5 miles. Second was a typical walk albeit a little slower than usual hitting about 2 miles in 35:18. I also hit the sauna for 15 mins after my workout earlier.
Nutrition today:
1931 cals pre fiber, sugar alcohol, and Erythritol
1663 net cals
30.5g fat
164g carbs
250g protein
49g fiber
16g sugar alcohol
2g Erythritol
Monday May 29, 2023 (AM BW 165)
Deload Push Day
Warmup 2 rounds
Band Pullaparts Red Mini 2x25
Band Dislocations Red Mini 2x5
Seated Cable Fly
30x12
40x10
50x8
Low Incline Smith Press
15x8
65x6
105x6
155x4
175x4
Cybex Side Lateral
30x12
50x10
60x8
Body Master Rear Delt Fly
100x12
120x8
90x12
One Arm Reverse Pushdown
20x10
30x5
Standing Calf Raise
100x8,6
Free Motion Crunch
50x15
40x20
20+ mins sauna
I’m so happy with how this went. Shoulder felt 99%, just a little pressure on smith incline. Deload continues through Sunday. Can’t wait to smash my next mesocycle.
Walked 3 miles in 51:02 and did a cool down walk for 4:17.
Had a gigantic lunch at a cookout but brought my own food and had grilled chicken that was cooked along with watermelon so I stayed within my calorie limit. Estimated Macros below:
2272 cals pre fiber and sugar alcohol
2052 net cals
44g fat
130g carbs
335g protein
49g fiber
6g sugar alcohol
I’ll be tanking my calories for the last 2 weeks before my next vacation starting tomorrow.
AM Bodyweight pre fasted cardio 165; post cardio 163.2
AM Cardio:
Stairs 10 mins, 364 steps climbed, 140 calories
Incline Treadmill Walk 10:14, 0.58 miles 59 calories
Bike 10 mins 28.9 cals
Some band pullaparts and dislocations
PM Cardio:
Walk 2 miles pushing my kids in a wagon 33:39
Nutrition:
1608 cals pre fiber and sugar alcohol
1486 net cals
34g fat
92g carbs
233.5g protein
27g fiber
4g sugar alcohol
Wednesday May 31, 2023 (AM BW 163.4)
Deload Leg Day
Beltless High Bar Squat
45 2x8
135x8
185x6
225x6
250x4 (very deep; felt great)
Cybex Leg Extension
90x12
120x10
150x6
Cybex Seated Leg Curl
50x10
70x10
90x8
HS RDL
225 2x8
Seated Calf Raise
90x10,8
V-up
BW 2x12
Sauna 10 mins
Can’t wait to crush next mesocycle. Feeling refreshed. A couple more Deload workouts before that begins.
PM Cardio
Walk 22:05 (1 mile 17:51)
My left knee hurt when walking. May need to switch to the bike for a couple days since I’ve been walking a ton.
Nutrition:
1590 cals pre fiber and sugar alcohol
1506 net cals
26g fat
87g carbs
253g protein
14g fiber
8g sugar alcohol
Thursday June 1, 2023 (BW upon waking 163.2; BW after lifting and sauna 162.6… first time being this weight since January 15, 2021 and that was when I had to take colonoscopy prep. This time around with much more muscle I look a lot better)
Deload Pull + Abs
Warmup 2 supersets
Band Pullaparts Red Mini x25
Band Dislocations Red Mini x5
HS Lat Pulldown
91x10
141x8
181x6
Wide Grip Lat Pulldown
100x10
130x8
145x6
Chest Sup T-Bar Row
80 + Machine x8
100 + Machine x8
115 + Machine x6
One Arm HS Row
51x10
96x8
HS Rear Delt Fly
130x10
160x8
Straight Bar Cable Curl
70x12
90x10
110x8
Flex Fitness Bisolater Curl
80x8
60x8
Hanging Leg Raise
BW 2x12
30 mins sauna (longest sauna session I’ve done)
Cooldown 2 supersets
Band Pullaparts Red Mini x25
Band Dislocations Red Mini x5
PM Cardio
Leisure family walk 22+ mins less than a mile
Normal walk 30 mins ~1.75 miles
Nutrition
1647 cals pre fiber and sugar alcohol
1535 net cals
24.5g fat
100.5g carbs
253g protein
18g fiber
10g sugar alcohol
Lowest Bodyweight since July 2012!
AM BW 161.6; post cardio BW 161.2
Way back then I couldn’t even bench 205 or deadlift more than 315 on a straight bar nor squat more than 275x5. I was just out of high school.
AM Cardio
Walk 2 miles 33:02
congrats on your progress. outstanding work in here.
Thank you very much!
Saturday June 3, 2023 (AM BW 164.4; post workout 161.6)
Push Day (Chest Focus)
Flat BB Bench
45 2x10
135x8
185x6
225x4
255x2
275x1 (RPE around 8-8.5; being 161-164 and coming off a Deload after being hurt I’m happy with this)
225x6 (super easy cut it here)
Incline Smith Press (2nd hole up)
15x8
105x6
155x6
195x5 (2 plates per side; 0 pain! About 2 reps in reserve)
High to Low Cable Crossover
45x12
60x10
HS Flat Fly
50x8,6
OH Cable Extension
80x10 (EZ Bar; right elbow felt meh so swapped for rope)
80x10 (Rope)
EZ Bar Pushdown
50x15
40x15
Arsenal Strength Side Lateral
40x15
30x15
Cybex Standing Calf Raise
100x10
140x8
180x6
Sauna 26:19
Physique update from the side and front:
Not sure how it is that I’ve missed this log until now, but I’m in for the ride. Nice work in here!
And you’re looking great, too!
Thanks a lot man! I appreciate it!!!
Sunday June 4, 2023 (AM BW 162; post workout BW 160.4 
)
Leg Day
Deadlift
135x8
225x6
315x4
365x2
405x1
445x3 (belt doesn’t fit anymore; it was way too loose so I’ll be going Beltless until I bulk up or I could find a cheap belt)
Backoff set (Beltless) - 405x3
Cybex Seated Leg Curl
80x10
100x8
90x8
Cybex Hack Squat
165x10
255x6
225x8
(Went very deep)
Cybex Leg Extension
90x12
135x10
170x8
Nautilus Nitro Pro Plus Seated Calf
110x12
155x10
185x8
Hanging Leg Raise
BW 2x20
Sauna >26 mins
PM Cardio
Walk 2 miles - 32:40
Nutrition:
1934 cals pre fiber and sugar alcohol
1714 net cals
50g fat
138g carbs
233g protein
49g fiber
6g sugar alcohol
