You can pretty much calculate this using the forced progression approach from the book. See what your current maxes are and add 10lbs for lower body and 5lbs for upper.
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September 23 W5D2
Long day today. When I got home (6:00), dinner was basically done. And I ate a lot of food (still need to get some more in), Iām not gonna be able to workout with this much of a food baby, lol.
Breakfast:
1 English muffin
2 eggs
1 tbsp butter
3 breakfast sausages
1 slice muenster cheese
1/2 cup cottage cheese
1/2 cup granola
----Total: 986 Kcal, 56g fat, 73g carbs, 44g protein
Lunch:
1 wrap, chicken cheese lettuce tomato
1 juice box
----Total: 500 Kcal, 22g fat, 43g carbs, 29g protein
Dinner:
3 cups pasta (long tubes, ridged, cut at an angle)
8 oz ground beef
1/4 cup sauce
1/4 cup shredded cheese
1 babybel
1 cup grape juice
----Total: 1169 Kcal, 45g fat, 159g carbs, 101g protein
Need 479 Kcal and 26g protein. Protein shake time.
Day was good overall. After my shake, shower, then bed.
Since I didnāt get to do my workout today; can I move it tomorrow? I have my strength session first thing in the morning, can I do my cardio workout after school? Would that work? Iām thinking I will do 50 Kcal bike challenge, and then go from there.
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Protein shake:
2 cups whole milk
1 scoop protein powder
----Total: 477 Kcal, 19g fat, 29g carbs, 45g protein
Days total: 3132 Kcal, 143g fat, 304g protein, 220g protein
Good eating today.
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Totally acceptable to do conditioning and strength on the same day
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Sep 24, W5D3 Strength and HIC day
I had the strangest dream.I was coming home from school, and I was limping, I kept slipping on everything. Then at home I was on my phone, and then I saw āJaw Gatsbyā Messaged me something along the lines of āWho are people with jewels and pearls?ā (something similar to this anyways), and then I didnāt respond for a bit because I was talking to my mom, and then I got a message about how Iām wise not answering immeditely. Some other messages then too. I had to cut my momās hair a little bit, and then this black guy came into my room, we then started rearranging my room around. Then I was at school, and we had another apple assembly. Everyone took an apple, and when somebody was picked, they had to take a really big bite out of it, and if the judge liked it, they won. I couldnāt do it because my apple had a big soft spot on it. Then I went home and I had thanksgiving, and I had a bunch of red bumps on my inner-elbow region.
Looking forward to todayās workouts. Im ready to push hard today. Im doing forearm assistance today.
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Breakfast:
3 eggs
2 slices whole wheat toast
4 breakfast sausages
----Total: 575 Kcal, 37g fat, 26g carbs, 36g protein
Workout 1:
Benchpress
95 x 8
115 x 5
135 x 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
Squat
95 x 8
115 x 6
135 x 5
155 x 4
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Pullups
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 3 +2 wimpy half reps (should have rested a little bit longer)
Assistance:
10 archer pushups
10 side squats
10 face pulls at 40lbs
Forearm curler 1 rep from high position, 3 reps from low position
Rev. forearm curl 3 reps from low position
16 second deadhang (this was a low time due to being worked from the other exercises
88lb kettlebell finger grip things x 12 reps
Protein shake:
2 cups whole milk
1 scoop protein powder
----Total: 478 Kcal, 19g fat, 29g carbs, 45g protein
Lunch:
1 wrap with chicken cheese lettuce tomato
1 juice box
----Total: 500 Kcal, 22g fat, 43g carbs, 29g protein
Workout 2:
50 kcal bike challengeā¦ 2:52. Thatās a PR. And Im on the school leader board now soā¦ yay?. I set a goal for strength class that in 7 weeks I would have my time down to 3:00. Wellā¦ its been 1 day since I set the goal and I got it soā¦ 2:40 is my new goal. School record is 1:55 so that can be a long term goal. Coach NameOfPerson (our strength teacher) said my time is better than some of the football players. Ok.
FS&G I did a bit of stuff like picking up a 110lb dumbbell with one arm with pretty much ease, doing a few pullups with my backback (total weight Including my bodyweight is about 176lbs), and right after my bike challenge, when my quads were deceased, I trap bar deadlifted 95lbs that my one friend was doing, just as a joke, to see how bad I would failā¦ Well I did a couple of easy reps. Actually my quads felt better after doing them.
PM Snack
1/2 pound canned chicken breast
1 slice pumpkin bread
1 cup whole milk
----Total: 542 Kcal, 17g fat, 41g carbs, 53g protein
Need 956 Kcal and 36g protein, Were having chicken leg quarters cooked in the oven. One of my absolute favorite meals.
After doing the bike challenge, I had to keep my legs locked out so I wouldnāt completely collapse. I sat down to rest my legs. Bad idea. They hurt more but I couldnāt get up for a bit (I was on the benchpress seat), so I finally figured out I had to spread my legs out to the side (using my hands to physically move them), scoot to the front, and using my momentum heaved myself up.
Todayās been good so far.
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Dinner:
1 cooked chicken quarter with skin
1/4 cup glazed carrots
4 oz rice a roni
----Total: 894 Kcal, 28g fat, 88g carbs, 72g protein
Days total: 2988 Kcal, 121g fat, 227g carbs, 237g protein
Thatās nice to see, lots of protein
I have 62 Kcal left since I burned 50 on the bike. I will treat myself to somethingā¦ Maybe.
I donāt really care about my calories, theyāre more of just guidelines. Time for an apple (90 something Kcal)
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Great to see you squatting again dude! And congrats on getting on the leaderboard.
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Yeah, It feels great being able to squat.
Yeah, Iām pleased that God gave me the courage and discipline so I was able to accomplish this. Itās odd though. My heart rate I could feel was very high, but my breathing wasnāt as hard as I though it should be. It WAS elevated breathing, but after I got off I felt my heartrate, and my breathing seemed like it didnāt āmatchā. I think that means my VO2 max is good, right?
Sept 25 2025: W5D4 Doing my workout tomorrow probably.
Another nice long day today. Martial arts club should be fun.
Time for breakfast.
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I think that means my VO2 max is good, right?
I genuinely couldnāt say. I honestly donāt know anything about the subject.
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Sep 25 W5D4
Great day today. I feel amazing.
Breakfast:
2 English muffins
2 eggs
3 mini sausages
2 slices muenster cheese
----Total: 726 Kcal, 36g fat, 59g carbs, 36g protein
Lunch:
1 wrap with chicken lettuce cheese tomato
1 juice box
----Total: 561 Kcal, 24g fat, 53g carbs, 31g protein
Dinner:
1 chicken quarter
1 bag chips (I needed some salt; had a bit of a headache I could tell I needed a bit of salt)
1.5 eggs
1 cup potato slices
1 slice white American cheese
2 tbsp ketchup
1 cup chocolate milk
----Total: 1281 Kcal, 54g fat, 107g carbs, 92g protein
Need 432 Kcal and 41g proteinā¦ protein shake time i guess.
After I got undressed to get a shower I saw myself in the mirror. My abs are alot more visible now. I can actually see a bit of definition RELAXED. I used to just be able to see them flexed. Thatās newā¦
Science thing (Im going to call it Study School) is really great. I got to get a lot of work done. I learned how to identify and write the IUPAC name for unsaturated fatty acids, which is something that will be very useful for what Iām doing.
Time to get that protein shake in. We are starting to run low on the good protein powderā¦ I have to find a way to eat/drink the other one so it doesnāt taste like dust when I drink it in shake form. Its like if you mixed a flavoring thing into water but you did it wrong (this is a stupid mistake, in the realm of burning the pot of water)
Protein shake:
2 cups whole milk
1 scoop protein powder
----Total: 478 Kcal, 19g fat, 29g carbs, 45g protein
Days total: 3045 Kcal, 132g fat, 249g carbs, 209g protein
Good food today. I thank the Lord for this day heās given me.
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Sept 26 2025, W5D6 Strength, and Yesterdaysā workout
Probably will do a running workout, not sure. It would be good to work on running a little faster for a mile. I set myself a goal to shave it down to 7:20 or less. I could do some sprints too, get used to going a longer distance.
I think today when we warm up on the track I will try to run most of it.
Not much else on my mind this morning. Time for breakfast.
Breakfast:
3 eggs
1 babybel
3 oz ham
1/2 cup cottage cheese
1/2 cup granola
1 cup orange juice
----Total: 842 Kcal, 37g fat, 70g carbs, 56g protein
Workout
Benchpress
95 x 8
115 x 5
135 x 3
150 x 5
150 x 5
150 x 5
I didnāt do all 5 sets because my right shoulder, where it meets the tricep, was really hurting. Im gonna try to let it rest up for next week
Squat:
95 x 8
115 x 6
135 x 5
155 x 3
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Pullups
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
These were awesome. First few sets/reps I flew through, nd the rest I completed. No sissy weird pullups, all good reps. Thereās the program doing its thing. I donāt think Im really noticing the same thing with the other movements mostly due to not really paying attention, but also because (for bench) the pain was affecting it. Next week Il be doing 170 for bench, 200 for squat, and an extra 25lbs for pullups, for 3 sets of 2 reps.
Assistance work
5 archer pushups each side(same pain from bench)
10 side squats each side
10 face pulls with 40 lbs
30 situps with 8lb medicine ball with 10 degree incline
30 leg raises
30 side crunches (each side)
30 Russian twists (each side) with 8lb medicine ball
1:37 plank
I did a grip tester today and got 133lbs
I made a new friend in strength class, Il be sorta coaching him how to get stronger. So Iām excited for him. He (and a few others) were (ā¦ whatās the word, in awe? inspired? well they were watching, anywaysā¦) were watching me do the weighted pullups with ease and squatting 180 with pretty decent ease. So thats cool I guess.
Protein shake
1 scoop protein powder
2 cups whole milk
----Total: 478 Kcal, 19g fat, 29g carbs, 45g protein
Lunch:
1 wrap with turkey, cheese, lettuce, tomato
1 juice box
----Total: 495 Kcal, 16g fat, 61g carbs, 25g protein
I never ended up doing my running. I forgot thatās what I wanted to do, so I thought I was staying to do a GC workout, which I figured that it was so nice out and I could just do the workout at home. When I got off the bus heading home, thatās when I remembered; Uhā¦ the reason you were gonna stay is because you were gonna run, stupid. I can do that here though. Iām not though, because my knees werenāt feeling great coming home.
Il do my workout in a bit after I eat and do my homework.
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Had to help out in the garden a bit, and at the end FS&G I did some pullups. HOLY CRAP. I did 10 with ease. They FLEW. I mean FLEW. Thats really good. I beat my goal I set 3 days ago. Soā¦ 15 is the new goal. I think I might be able to do that now but I wont call it because I didnāt do it.
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Iā¦ still havenāt done my workout..?
I probably should do my workout. Just not sure what Iām going to do for it.
I might do a little bit of running
never did that, ended up talking to my one friend about fitness stuff. So.. tomorrow is gonna be an all out day.
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Dinner:
2 chicken empanadas
3 cups grape juice (We got a really big glass it like a wine glass or something
6 oz chicken breast
----Total: 1149 Kcal, 30g fat, 138g carbs, 69g protein
Days total: 2964 Kcal, 102g fat, 308g carbs, 195g protein
Itās close enough to 200 for me.
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September 27 2025; W5D6 E day I think.
I think I will do a 30 minute run today.
I slept in to 8:00 today. I forgot I didnāt like doing that.
I want to spend plenty of time outside in the sunlight today. I havenāt been able to do that much recently.
Breakfast:
2 eggs
1 babybel
3/2 cup grape juice (I used a big cup)
----Total: 442 Kcal, 16g fat, 57g fat, 19g protein
Probably will do my workout soon. Its been quite a bit since ive done a long run.
Oh, yesterday I measured my height. 5ā 8". Im finally taller.
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Did my 3 mile run.
I was going to stop after the first mile, but, nah I kept going
Was going to stop after the second mile, but I thought how if I stopped I would be a liar.
So all 3 miles done. Great workout.
On anothe note, It seems im going to be training/coaching a friend of mine. Heās got good potential (I say this because EVERYONE does). So it will be interesting to see how it plays out.
My other friend that i might be able to trainā¦ needs alot of work. He is about 6ā2", 125lbsā¦ Didnt know that was possible. He is skin, bone, and the rest muscle. He works out with calisthenics stuff, so he is experienced with that. He NEEDS to put on weight. Suggestions other than just eating everything in sight?
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I would work in habits rather than content at this point. Find out when and how he eats. Most likely itās irregularly and unplanned.
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He eats 3-4 times a day, and he normally talks/watches videos while eating, but he doesnt really get full. He gets āb!+ched atā when he eats alot.
I told him he could pack lunch and then eat school lunch also, then he said he would get ā^^ā at and he also doesnt have a lunch box.
So then I told him to try eating more calorie dense foods, and to tell them about how hes severely underweight and needs to eat more to be healthy. Im waiting on a response.