10/23/23

Weight 272.5

Back

Hammer Iso Row 1-Arm
270x8x2
270x10
Cable Pulldowns Widegrip
220x7
205x10
205x7 dropset 130x8, 85x10
Reverse Grip Machine Row Life Fitness
235x10x2
Cable Pullover
150x10
150x9
Weighted Hypers
35x10x2
15min Treadmill

Post Workout 15 grams Glutamine
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2/3 cup pineapple, 3000mg Omega3
Meal 2) 1 can Split Pea Soup, 8oz Sushi, 2/3 banana, 2000mg Omega3
Meal 3) 8oz ribeye, 1.5 cups boiled sweet potatoes, 4 pieces sushi, 1/4 cucumber, 1000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, 3000mg Omega3

10/24/23

Weight 272.1

Bi's Tri's

Close Grip Bench
225x10x3
Tricep Pushdowns
120x8
120x7
Reverse Grip Pushdowns
100x5 dropset 70x8 50x15
DB Kickbacks
45x10
45x15
Tricep Ext Life Fitness Machine
170x7
Seated Preacher Curl EZ-Curl Bar
70x10x2
80x7
High Cable Curl 1-Arm
30x10
40x10
50x10
Preacher Curl Machine 1-Arm
80x12
85x8
Ab Machine
205x12x2
Cardio
20min StairMaster
15min Treadmill

Post Workout 10 grams Glutamine, 1/2 banana
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2000mg Omega3
Meal 2) 1 can Split Pea Soup, Fairlife Protein Drink, 2000mg Omega3
Meal 3) 10oz New York Strip, 1/2 bag 90sec rice, 1/2 cup pineapple, 1/2 bell pepper, 2000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, handful raspberries, 3000mg Omega3

Measured my arms yesterday 1 hour after workout. Left arm was 18 1/4 and the right arm was 18 3/4.

10/25/23

Weight 272.9

Morning Cardio
20min StairMaster
65min Tredmill

24hr Fasting

Meal of the Day) 10oz King Salmon, 5 Eggs, 1/2 avocado, 2 cups broccoli, 1 cup pineapple, 20 grams Collagen, 2000mg Omega3

10/26/23

Weight 273.0

Morning Cardio
20min StairMaster
65min Tredmill

20hr Fasting

Meal 1) 2 Handfuls Smokehouse Almonds, Fairlife Protein Drink, 3000mg Omega3
Meal 2) 8oz New York Strip, 16oz boiled Prawns, 20 grams Collagen, 5000mg Omega3, 1/2 bag Caesar Salad, 1/2 cup pineapple

10/27/23

Weight 273.8

Legs

Cybex Plate Loaded Squat Press
990x7x2
1010x7
SLDL Hoist
360x10
450x8x2
Leg Extension
206x14
206x12
Seated Leg Curl
230x10
230x11
Seated Calf
45x20
90x15
115x12
Yes/No's
2 supersets
Cardio
10min Treadmill

Post Workout 15 Grams Glutamine, 2.5oz dried pineapple
Meal 1) Costco Samples, 3/5 chicken bake, 3/5 frozen yogurt
Meal 2) 2.5 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, Fairlife Protein Drink, 4oz raspberries, 2000mg Omega3
Meal 3) 4 taquitos, 1 cup 1% cottage cheese, 1/4 cup salsa, Fairlife Protein Drink, 3000mg Omega3

10/28/23

Weight 271.7

Pecs, Delts, Traps (Shoulder worse than last week)

Hammer Incline Press
280x8x3
Cable Crossover Flys
30x20
37x14
Seated Dip Machine
279(stack)x14
279x12
Hammer Shoulder Press
90x20
180x10x2
Lateral Raise Machine
110x51
Hammer Shrugs Standing 5 sec static hold on last rep each set
360x15x3
Rear Delt Reverse Pec Deck
205x14
205x12
Ab Crunch Machine
205x15x2
Cardio
15min StairMaster
7min Treadmill

Post Workout 15 grams Glutamine, 1/2 package mentos

Meal 1) 6oz King Salmon, 3oz Prawns, 1 cup sweet potatoes, 20 grams Collagen, 1 cup pineapple, 2000mg Omega3

Meal 2) 1/2 order Seafood with squid ink and noodles, 1/2 order cheesy garlic bread with olive oil

Meal 3) Fairlife Protein Drink, tiramisu desert, 3000mg Omega3

Snack) 1.25 bags Oberto jerky, 3oz raspberries, 5/8 king size Reese's Sticks, Fairlife Protein Drink, 3000mg Omega3

10/30/23

Weight 275.1

Back

Hammer Iso Rows 1-Arm
270x8
270x12
270x15
Cable Pulldowns Widegrip
205x10 drop 130x10 x 3
Reverse Grip Machine Row Life Fitness
250x7 drop 145x10
250x7 drop 145x10 85x13
Cable Pullovers
150x10
150x9
Ab Machine/Plank superset
205x12 1min plank x 2
Cardio
25min Treadmill

Post Workout 15 grams Glutamine, 2oz dried Pineapple

Meal 1) 2.5 cups Cheerios, 1/3 cup granola, 2 cups milk, 20 grams Collagen, 3oz raspberries, 2/3 cup pineapple, Fairlife Protein Drink, 2000mg Omega3

Meal 2) 1 can Split Pea Soup, Fairlife Protein Drink, 1/2 cup pineapple, 3000mg Omega3

Meal 3) 12oz New York Strip, 1/2 package mashed potatos, 1/2 head of broccoli, 1/2 cup pineapple, 5000mg Omega3

Well over the course of 8 weeks I have managed to max out the hammer strength row with 6 plates at almost my same rep count with 5 plates of 18. Will need to figure out something different. Might start doing ultra slow reps once I hit 20 reps with 6 plates per side.

10/31/23

Weight 272.5

Morning Cardio
30min StairMaster
65min Treadmill

25 hour fasting

Meal of the day) 1/2 Costco package of Chicken Coconut Curry with Mango, 1/2 cup pineapple, fairlife protein drink, 1oz raspberries, 1 unreal dark chocolate coconut mini, 1/2 avocado, 20 grams collagen, 7000mg Omega3

11/01/23

Weight 273.3

Morning Cardio
30min StairMaster
12min Treadmill
10min Bike

Knee started to hurt a little bit so cut treadmill short and biked a little.

16 hour fasting

Meal 1) 6 taquitos, 20 grams collagen, 3000mg Omega3
Meal 2) (Dinner at special event) 4oz Baked salmon, handfull of tiny potatoes, 2 asparagus spears, 2 tiny deserts, tiny salad
Meal 3) Fairlife Protein Drink, snack size Reese's, snack size kitkat, 1 unreal dark chocolate coconut mini, handful smokehouse almonds, 5000mg Omega3

PED change dropping the Tbol to anavar for the remainder of the year. 50mg per day split into two doses. Dosage schedule will be 1 hour before workout and then 10 hours later.

11/02/23

Weight 272.2

Tri's and Bi's

Close Grip Bench
235x10x3
Tricep Cable Pushdowns
120x10
130x7
Reverse Grip Pushdowns
110x4 Drop 70x11 40x15
DB Kickbacks
45x15
50x10
Machine Tricep Ext
140x12
Machine Bicep Curl 1-Arm
90x12
95x10
High Cable Curl 1-Arm
50x12
55x13
60x12

16 Hour Fasting

Post Workout 15 grams glutamine

Meal 1) 3 cups Cheerios, 1/2 cup Granola, 2 cups 1% Lactose Free Milk, 20 grams Collagen, 5000mg Omega3
Snack ) 1 Fairlife Protein Drink
Meal 2) 1 Can Split Pea Soup, 3000mg Omega3
Meal 4) 16oz Ribeye, 1/2 package mashed potatoes, 1/2 bell pepper, 5000mg Omega3

Today was my first day taking anavar in place of Tbol. Will be interesting to see how my body responds to 50mg/day. Taking 25mg 45min before workout in morning and 25mg in the evening. Hit a bunch of new PR today. Was shocked at my strength on the reverse grip pushdowns after frying them on regular grip pushdowns. Shoulder still feels like crap. The PT says its my neck. Says it most likely has a bulging disc. Has me doing the exercise and then assesses the range of motion with my arm after. Will see.