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Woke up at 320 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark heavy shoulder and tricep day. First up was seated BB military press for 4x10,8,7,6 (140,140,145,145). Because my legs were still sore (plus energy levels have been pretty bad this week), I did Arnold presses instead of clean and press for 3x10,9,7 (60,60,65). Alternating DB press was next for 3x12,10,8 (55,55,60). Last for shoulders was reverse grip military press for 3x10,10,8 (130). Now was time for triceps. First was close grip bench press for 3x8,8,6 (180). Next was angled bar pushdowns for 3x12,10,8 (85,90,90). Last was weighted dips for 3x10,8,8 (30,30,35). Now was time for steady state cardio on the stairclimber. I did 32 mins: level 11 (6:30), level 12 (6:30), level 13 (7:00), back down to level 10 (1:00), level 11 (3:00), level 12 (4:00), and level 15 (4:00). I had to go down a little bit at the 20 min mark because my body was way too exhausted to try to up the intensity at that point. Afterwards, I stretched before heading home and eating 1 cup of oats, eggs, and turkey bacon. MUCH needed active rest day tomorrow with only abs and cardio planned
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Woke up at 305 and downed a protein shake as well as an intraworkout with carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 5 warm up sets before it was time to go live. First set was 425 for a smooth 5 reps. Second set I went up to 430 and willed my way to 5 reps. Third set I stayed at 430 and hit 4 reps. Fourth set I went up to 435 and eeked 3 reps. Next was lat pulldowns for 3x12,10,8 (80). Reverse grip BB rows were next for 3x8,8,6 (200,205,205). Cable rows followed for 3x12,11,8 (115,115,120). Last was straight arm pulldowns for 3x15,12,10 (55,60,60). I then got on the stairclimber for HIIT cardio for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 16 (1), level 17 (2), level 18 (2), level 19 (3), and level 20 (4). Now was time for ab work. First was hanging knee raises for 4x15 (20). Next was a superset of cable side bends 4x20,20,15,15 (27.5,27.5,32.5,32.5) and cable crunches 4x20,20,15,15 (57.5,57.5,62.5,62.5). I then stretched before heading home and eating pancakes, eggs, and bacon. Pump shoulder and biceps tomorrow.
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Woke up at 745 and downed a protein shake and downed an intraworkout with carbs. 15 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving I warmed up before heading to spark pump shoulder day (didn't have time for biceps). First up was smith machine upright rows for 3x10 (130). Next was lying upright rows for 3x12,12,10 (50,57.5,57.5). Next was a superset of bent over rear delt cable fly 3x15,15,9 (15,15,20) and rear delt cable fly 3x15,15,12 (20,25,25). Reverse pec deck for 3x15,13,12 (140,150,150). Next was a triple drop set for seated lat raises. First set was 15,15,15 (25,20,15). Second set was 10,12,15 (30,25,20). Third set was 10,12,15 (30,25,20). Last was hammer strength military press for 7x10,10,10,8,10,10,7 (80,80,80,80,70,75,80). Afterwards, I came home and did the treadmill for 21 mins. I did 1 min walk (3.5), 1 min brisk walk (4.5), and 1 min run (7.0, 7.5, and 8.0). I stretched then ate eggs, turkey bacon and 4 cinnamon rolls. Much needed rest day tomorrow.
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Much needed rest day on Sunday. Weighed in around 202.6 fasted (no change in weight). Really will be cutting carbs down to 75 grams the next few days as well as using a diuretic to get this last bit of water weight off and get dry. Monday will be leg day.
Woke up this morning and ate eggs,
Turkey bacon, and 1/2 cup of oats. 45 mins later, I downed some preworkout before heading out the door to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before decided it would be a deload week for me on compound exercises since strength levels were depleted and so I could be fresh for next week. I did 4x4 at 275. Next was deadlifts. I did 3 warm up sets before it was time to go live. I did 4x4 at 365. Leg extensions was next for 4x12,10,10,8 (205,205,210,210). Last was lying leg curls for 4x12,10,10,8 (115,115,120,120). Afterwards was HIIT cardio for 20 mins on the treadmill. For the walking portion, I did speed 4. For the sprints I did 11.5 (5) and 12.0 (5). Afterwards, I stretched before downing a protein shake and eating a banana. Upper body work tomorrow.
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Woke up at 830 and made breakfast: eggs, turkey bacon, 1/4 cup of lentils and spinach. 45 mins I downed some preworkout then was out the door heading to the gym. I then warmed up before heading to spark upper body day. First up was machine chest press for 4x10,10,8,8 (130,140,150,160). Next was hammer strength rows for 4x10,10,8,8 (180,190,210,230). Hammer strength military press followed for 4x10,9,8,4 (90,100,110,120). A giant set followed: pec deck 4x15,15,13,12 (140,145,150,155); straight arm pulldowns 4x15,15,12,12 (55,55,60,60); and seated lat raises 4x15,15,15,12 (25,25,25,30). Last was a superset of angled bar pushdowns 4x12,10,9,10 (85) and hammer strength preacher curls 4x12,10,10,10 (70). Now was time for cardio. I did an incline walk on the treadmill for 25
Mins. Afterwards, i downed a protein shake, ate a banana, then stretched before heading home. Final workout on the cut. Now for a much needed vacation to Mexico tomorrow til Saturday. Will return to the gym Monday ready to punish some weights.
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Had a phenomenal time in Mexico. Before I left Wednesday morning, I weighed in at 197 after doing a water cut with diuretics and slashing carbs to 70g on Monday n Tuesday. I weighed myself on Sunday morning after getting back home Saturday night and came in at 208.2. Now time to get back into the grind of things. Monday I will be starting Jim Stoppani’s Superman Regiment.
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Woke up this morning and ate eggs, turkey bacon, half a bagel (32g of carbs), and spinach. Today starts recomping which I will be reverse dieting. I will be doing carb cycling where I’ll be doing 150g of carbs on my upper body day, 125 on my shoulder only day, and 175 on lower body day. An hour and a half later, I downed some Preworkout before heading out to the gym. Upon arriving, I warmed up before heading to spark upper body day. The whole workout is filled with supersets of different body parts. First up was a superset of BB bench press 4x15,15,12,10 (175,175,185,185) and BB rows 4x15,15,12,10 (155,155,165,165). Next was a superset of lat pulldowns 4x15,15,12,12 (70,70,75,75) and seated DB military press 4x15,15,12,12 (55,55,60,60). Next was cable crossover 3x15,15,12 (35,35,40) and cable lat raises 3x15,15,12 (20,20,25). Incline DB fly 3x15 (20,25,30) and rear delt fly 3x15,15,10 (15,15,20). DB shrugs 4x15,15,12,12 (75,75,80,80) and dip shrugs 4x15. Last was seated calf raises 4x15,15,12,12 (135,135,140,140) and standing calf raises 4x15,15,12,12 (180). I then stretched, downed a protein shake and ate a banana, before running some errands. I then got home, threw on some sweats, and cut the yard for an hour. Broke a decent sweat. Lower body day on deck for tomorrow.
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Woke up this morning around 630 and downed a protein shake and ate a banana. 15 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg and arms day. First up was squats and lying leg raises 4x15. First set of squats was 275 for 12 reps. Second set was 275 for 9 reps. I dropped weight down to 265 third set but all I could muster was 8 reps. Last set was 255 and I got 12 reps. Definitely was a readjustment to higher reps since I had been doing sets of 3-5 reps for squats since Mid June. Next was RDLs 4x12,12,10,10 (225) and decline crunches for 4x15. I then did leg extension 4x12,12,12,12 (190,180,180,180) and lying leg curls 4x12 (100) to complete the leg portion of today’s workout. Now was time for arm work. First was tricep pushdowns 4x15,15,15,12 (70,70,75,80) and B.B. curl 4x15,15,13,12 (75,75,80,80). Next was cable overhead tricep extensions 3x15 (42.5, 47.5, 50) and overhead cable curls 3x15 (30,35,42.5). Last was reverse wrist curls 3x15 (20) and wrist curls 3x15,12,12 (85). Afterwards, I stretched before dashing home and eating eggs, turkey bacon, spinach, and a whole bagel. Abs and cardio for tomorrow morning.
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Ate a caveman breakfast (eggs, turkey bacon, sausage, and spinach) and then an hour 15 later, I did 30 mins on the treadmill. I did 1 min walk, 1 min brisk walk, and 1 min run. Calves is pretty sore still but I was able to break a good sweat. Chest and back tomorrow morning.
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Ate breakfast this morning around 915, (1/2 bagel, eggs, turkey bacon, and spinach). 45 mins later, I downed some preworkout before heading out to the gym. Upon arriving, I warmed up before heading to spark chest, back, biceps, and triceps. First up was a superset of reverse grip B.B. rows 4x15,15,12,12 (165,165,175,175) and DB bench press 4x15,13,12,12 (75). Next was incline B.B. bench press 4x13,12,12,10 (155) and underhand pull downs 4x15,15,12,12 (100,105,110,115). Incline DB curls 3x15,12,12 (25) and bodyweight dips 3x15,15,12. Last was lying cable curls 4x15 (35,42.5,50,57.5) and lying triceps extensions 4x15,15,15,12 (35,42.5,50,57.5). Now was cardio time. I did 18 mins of HIIT on the stairclimber, 1 min slow and 1 min fast. For the slow portion, I did level 8. For the fast portion, I did level 16 (1), level 17 (2), level 18 (2), level 19 (2), and level 20 (2). Typically I would do more, atleast 20 mins but I had to get my son from daycare but I’ll be doing more tomorrow for sure. Afterwards, I downed a protein shake and ate a banana. Tomorrow is boulder shoulder day.
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Woke up and ate breakfast around 915: eggs, 1/2 bagel, turkey bacon, and spinach. 35 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark shoulder and traps. First up was seated DB lat raises for 4x20,16,12,8 (20,25,25,30). Next was bent over lat raises for 4x16,14,12,10 (15,15,20,20). Arnold presses were next for 4x14,10,10,7 (50,55,55,60). Smith machine upright rows were next for 3x14,12,10 (105,115,125). Last was a superset of smith machine shrugs 4x15,15,12,12 (225,225,235,235) and dip shrugs 4x15. Now was cardio time. I initially tried to do treadmill but my hamstrings were still sore so sprints wasn’t happening. So I did battle ropes instead. I did 30 seconds of work and 30 seconds of rest for 16 rounds (16 mins). I alternated between waves and slams. Afterwards I stretched and foam rolled before downing a protein shake and eating a banana. Tomorrow is leg day which will be highlighted by deadlifts for 4x12-15!
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Woke up at 630 this morning and downed a protein shake and an intraworkout including 25g of carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark legs and forearms. First up was a superset of deadlifts and ab whee rollout 4x12,12,15,15. First set was deadlifts was 355 for 12 reps. Second set was 355 again for 12. Third set was 355 for 10 reps. Last set was 355 for 11 reps. Next was a superset was crunches and low back extensions for 4x15. Lying leg curls 4x15,15,12,12 (100,100,105,105) and leg extensions 4x12,12,12,8 (180). Leg press calf raises 4x15 (420,430,430,440) and seated toe raises 4x15 (20,25,25,25). Last was behind the back wrist curls 3x15 (75) and reverse wrist curls 3x15 (20). I had some extra time so I squeezed
In some oblique work: hanging knee raises with emphasis on obliques 3x15,12,12and Russian twist 3x15 (25). Afterwards, I stretch before heading home and eating a whole bagel, eggs, turkey bacon, and spinach. Active rest day tomorrow with flag football. Left hamstring been kinda tender all week so will continue to monitor that.
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10/8:
Woke and weighed in at 202.4. Done cut down 6lbs from my return from Mexico last sunday til now. This week ill be doing upper body (minus arms) on Monday n Thursday, legs and arms on TUesday and Friday. Reason for the change in the schedule is because we are heading to James Madison (wife's alma mater) for college gameday on early Saturday morning
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Woke up this morning at 305, and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, forearms, and calves. First up was a superset of BB bench press 4x9,7,6,6 (225) and BB rows 4x10,10,8,8 (165,165,175,175). Next was superset of seated DB military press 4x10,10,8,8 (65,65,70,70) and wide grip pulldowns 4x10,8,8,8 (80,80,80,85). Next was reverse pec deck 3x10 (160) and pec deck 3x10,10,8 (150,155,160). Cable lat raises 3x10 (25) and cable crossover 3x10,10,8 (45,45,50). Next was DB shrugs 4x10,10,8,8 (85,85,90,90) and dip shrugs 4x10. Standing calf raises 4x10 (195,210,225,225) and wrist curls 3x10,10,8 (95,95,100) followed. Last was calf raises on the free motion machine 4x10 (360,380,400,400) and reverse wrist curls 3x10,10,8 (30). Now was cardio time. I did HIIT on the treadmill for 24 mins, 1 min sprint and 1 min walk. For the walk portion I did 4.0. For the sprints i did: 10.5 (2), 11 (3), 11.5 (3), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and 8oz of orange juice. Legs, bicep, and tricep on deck for tomorrow.
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Woke up this morning at 305, and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, forearms, and calves. First up was a superset of BB bench press 4x9,7,6,6 (225) and BB rows 4x10,10,8,8 (165,165,175,175). Next was superset of seated DB military press 4x10,10,8,8 (65,65,70,70) and wide grip pulldowns 4x10,8,8,8 (80,80,80,85). Next was reverse pec deck 3x10 (160) and pec deck 3x10,10,8 (150,155,160). Cable lat raises 3x10 (25) and cable crossover 3x10,10,8 (45,45,50). Next was DB shrugs 4x10,10,8,8 (85,85,90,90) and dip shrugs 4x10. Standing calf raises 4x10 (195,210,225,225) and wrist curls 3x10,10,8 (95,95,100) followed. Last was calf raises on the free motion machine 4x10 (360,380,400,400) and reverse wrist curls 3x10,10,8 (30). Now was cardio time. I did HIIT on the treadmill for 24 mins, 1 min sprint and 1 min walk. For the walk portion I did 4.0. For the sprints i did: 10.5 (2), 11 (3), 11.5 (3), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and 8oz of orange juice. Legs, bicep, and tricep on deck for tomorrow.
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Woke up this morning, threw on some sweats, and did 40 mins of fasted cardio. Broke a good sweat. Chest, back, and shoulders on deck tomorrow (may throw in some arm work if time permits).
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Woke up this morning at 310 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, biceps, and triceps. First up was reverse grip BB rows 4x10,10,10,8 (185,190,195,205) and DB bench press 4x10,10,8,7 (85,90,95,95). Next was reverse grip pulldowns 4x10,10,9,8 (120,125,130,135) and Arnold press 4x10,9,8,7 (60,60,65,65). A tri-set followed: DB lat raises 3x10,10,8 (10,10,8), DB decline fly 3x10 (35,40,40), and smith machine upright rows 3x10,8,8 (125,130,130). Smith machine shrugs 4x10,10,10,8 (235,245,245,255) and dip shrugs 4x10 followed. Now was time for arm work since time allowed for it. First was incline DB curls 3x10,10,8 (30,30,35) and weighted dips 3x8 (30). Last was lying cable curls 4x10,10,8,8 (65,65,72.5,72.5) and cable skull crushers 4x10,10,8,8 (65,65,72.5,72.5). Now was cardio time. I did battle ropes which consisted of 30 seconds of work and 30 seconds of rest for 16 rounds (16 mins). I alternated between waves and slams. Afterwards I stretched and foam rolled before heading home and eating eggs, turkey bacon, and potatoes. Legs and forearms tomorrow highlighted by deadlifts for 4x8-10
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Woke up at 310 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark legs and forearms. First up was deadlifts and BB rollouts. For the rollouts i did 4x10 (70). For deadlifts, First set was 385 for 10 reps. Second set was 385 for 8 reps. Third set was 385 for 8 reps. Fourth n final set, I went up to 390 and eeked out 8 reps. Next was crunches 4x15 and low back ext 4x15. Lying leg curls 4x10,10,8,8 (120,120,125,125) and leg extensions 4x10,10,8,8 (210,210,215,215). Seated calf raises 4x10,10,10,8 (180,180,185,185) and leg press calves 4x10,10,10,8 (470,470,480,480). Last was behind the back wrist curls 3x10 and reverse wrist curls 3x10,10,8 (30). Now was cardio time. I did 20 mins of HIIT work on the stairclimber. For the slow portion I did level 8. For the fast portion, I did level 16 (1), level 17 (2), level 18 (2), level 19 (2), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, pancakes, and bacon. Off day tomorrow as my family and I headed to Harrisonburg to attend college gameday at JMU (wife's alma mater).
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Woke up at 305 this morning and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, calves, and forearms. First up was bench press 4x6,5,5,4 (235,240,240,245) and BB rows 4x6 (195,200,205,210). Next was wide grip pulldown 4x6,6,5,5 (90,90,95,95) and DB military press 4x6,6,5,5 (75,75,80,80). Reverse pec deck 3x12,12,10 (150,150,160) and Pec deck 3x12 (150,155,160). Next was cable lat raises 3x12,12,10 (20,20,25) and cable crossovers 3x12,12,10 (45,45,50). DB shrugs 4x6 (90,95,100,105) and dip shrugs. Standing calf raises 4x6 (240,240,255,255) and wrist curls 3x6 (105,105,115). Last was machine leg press calf raises 4x6 (235,235,250,250) and reverse wrist curls 3x6 (40). Now was time for cardio. I did 24 mins on the treadmill of sprints, 12 rounds (1m walk/1, sprints). For the walking portion I did 4.0. For the sprints I did speed 11 (4), 11.5 (4), and 12 (4). Afterwards, I stretched before heading home and eating eggs, potatoes, turkey bacon, and spinach. Legs and arms on deck for tomorrow
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Woke up this morning and downed a protein shake and a scoop of intracarbs. 10 mins later, I was out the door heading to the gym. On the way, I downed preworkout. Upon arriving, I warmed up before heading to spark leg and arm day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 295 for 6 reps. Second set was 305 for 5 reps. Third set was 305 for 5 reps. Last set was 315 for 4 reps. Next was RDLs 4x6,6,4,4 (255,265,275,275) and crunches 4x15. Leg extensions 4x6,6,6,4 (220,225,230,235) and lying leg curls 4x6,6,7,7 (130,135,130,130). Now was time for arm work. First up was angled bar pushdowns 4x,8,8,8,6 (90,90,90,95) and BB curls 4x8,8,6,6 (100,100,105,105). High pulley cable curls were next for 3x8,7,6 (50,55,60). Last was overhead cable curls 3x8,6,6 (72.5,77.5,77.5). Afterwards was core work: hanging leg raisesand side plank reach throughs for 4x15. Afterwards, I stretched before heading home and eating eggs, turkey bacon, and pancakes. Active rest day on deck for tomorrow.