07/31/24

Weight 262.1

Morning Fasted Cardio
StairMaster 20min
Treadmill 75min

08/01/24

Weight 261.8

Morning Fasted Cardio
StairMaster 20min
Treadmill 93min

Meal1) 200 grams lean ground beef, 150 grams white rice, spinach, and shrooms.

08/02/24

Weight 262.2

Delts/Arms

HS Shoulder Press
50x20
90x10
140x6
180x5
230x5
270x5
320x8
320x9

Cable Front Raise
90x10
100x8 PR

Cable Side Lateral Raise
30x10x2

Close Grip Bench Press
95x10
135x8
185x5
225x5
275x5
315x3 PR
315x4 PR

Seated Dip Machine Narrow Grip
279x20 PR
279x18

Reverse Grip Cable Curl
100x15x2

Regular Grip Cable Curl
150x10x2

Treadmill 32min



Had a nice heavy lower volume training day today. Had my elbow sleeves on once I started my working sets on Shoulder Press. Also used my wrist wraps on close grip bench as well as my lifting belt. I only used the belt on the 2 heavy sets of 315. Felt good to double my PR rep count of 2 to 4 this week. The thing that impresses me the most is the PR I broke today was after trashing my delts. Last time we did close grip it was the first exercise of the workout. I cant wait to hit sets of 8-10 on close grip with 315. If I can do that I am well on my way to maxing out at 400. All I need to do is hit 335 for a 5x5 and within a 8 weeks I should be able to peak with 400. I wont do it though. I have other goals right now. I want to get lean enough so I can feel comfortable using insulin in my next bulking cycle with IGF-1. There is no other option. I will do whatever it takes to get down to a lean enough level. My diet is on point and is the best its ever been in my life. Fat is stripping away and I am the same weight as when I started this cycle. Its going to be a hell of a ride!!!

08/03/24

Weight 260.6

Legs

Treadmill Warmup 10min

Cybex Squat Press Machine
180x12
360x8
540x8
720x4
900x3
990x8x2

Hack Squat Hoist Roc-it
540x10 PR
540x8

RDL Hoist Roc-it
540x10 PR
540x6

Leg Ext.
228x12x2

Seated Hamstring Curl
246x10x2

Seated Calf Raise
90x20
135x12x2

Adduction/Abduction
3 sets

Ab Crunch Machine
140x10x2

Treadmill 33min

Had an incredible leg workout today. Doubled my rep count on my highest weights on both the Hack squat and the RDL from 5 to 10 reps at 540lbs. Everything is on point. Diet is so incredibly locked in I cant believe it. Eating close to 300 grams protein and 175-200 grams carbs on lifting days and 300 grams protein and about 125 grams carbs on non lifting days. Fats around 50 grams. The PED stack is absolutely phenomenal. I knew that I picked the correct compounds for my goals. Lost another notch on my weight belt down to the last notch. Will have to bust out my older belt I haven't worn in over 20 years soon. Ok everyone have a wonderful weekend and get huge, shredded, and strong with me!!!

08/05/24

Weight 262.3

Chest/Tri's

HS Incline Press
90x20
140x8
180x8
230x5
270x5
320x3
360x10
380x9 PR

Pec Fly Machine LF
270x12x2 PR

Seated Dip Machine Wide Grip
279x18
279x15

Tricep Rope Pushdowns
80x10x2

Seated DB Overhead Tricep Ext.
100x10
125x10 PR

Ab Crunch Machine
140x12x2

Treadmill 35min

Had a great training session today. Broke out some all time bests. Not bad considering we went to the lake yesterday and burned for 2 hours and then saw the Blu Angels doing their show for Sea Fair weekend. Today I started on .5mg Semaglutide per week doubling it from .25 the previous 3 weeks. Should really start getting hard to eat now. Will be pounding down the protein shakes in order to keep protein at 300 grams per day. Ok everyone have a lovely day and bust out some bigtime training sessions!!!

08/07/24

Weight 258.0

Morning Cardio
StairMaster 20min
Treadmill 60min


Can really feel the effects of the increased Semaglutide dose which started on Monday. Carbs are fully depleted. Feel like I am near ketosis. Only had about 100 grams of carbs yesterday. Fasted blood sugar this morning was 92. Before I started Semaglutide they were in the 115 area. Its doing exactly as advertised. Now that my body is responding fully to the drug I will be lowering my volume on working sets. Will be doing 2 working sets per exercise max. Don't want to risk tearing muscle. My tendons and ligaments are very strong and healthy so will continue heavy weights. Will also continue 300 grams protein per day. No longer doing fasted cardio. Having protein shakes and or greek yogurt at 4 am every morning that I wake up to pee. Body needs the protein with semaglutide doing its thing.

08/08/24

Weight 258.8

Back/Bi's

Lat Pulldown MAG Wide Grip
100x15
130x10
160x8
190x6
220x8
235x8
250x8 PR

Lat Pulldown MAG Close Grip
250x8 PR
250x5 Dropset 175x8 115x10

HS Mid Iso Row 1-Arm
135x6
180x5
225x5
270x10x2

Cable Crossover Rear Delt/Lat Pulldown Cutler Style
40x15x2

Straight Arm Pulldown
150x15
150x13

Face Pulls
100x15x2

HS Shrugs
360x10x2

Seated Bicep Hammer Curl Machine
80x12
120x12
140x8

Cable Bicep Curls
150x9
150x8

Treadmill 35min

Had a good workout today. Switched things up and did lats first instead of rows. Was surprised that I was still able to crank out sets of 10 with 6 plates per side on the HS Mid Iso Row after all the pulldowns beforehand. Body feels good. Will try and stick with todays workout for the next month. I am sure I will be switching it up after a couple weeks. LOL. Ok everyone have a great end to the week and get frigging strong!!!

08/09/24

Weight 259.7

Delts/Tri's

HS Shoulder Press
90x15
140x8
180x8
230x6
270x5
320x5
340x6 PR

Close Grip Bench
135x8
185x5
225x3
275x3
315x3x2

Cable Front Raise
90x10x2

Lateral Raise Machine LF
200x10x2

Tricep Cable Pushdown
130x13 PR
130x8 Dropset 90x10 60x12

Seated Tricep Ext Machine LF
210x10x2

Ab Crunch Machine
140x8
110x15

Treadmill 33min

Everything felt heavy as I have such a large cal deficit. Still busted out some PR's. You can see how weak my abs got from doing triceps. They just murder the core when going heavy tris. I challange anyone to go heavy tris on the ext machine. Its hard as hell to brace yourself in when your going the full stack.LOL. Thank god the weekend is here to just do cardio. Need the two days off from the weights. Will be nice and rested for leg day on Monday. Everyone have a nice weekend. Get huge and strong!!!

08/10/24

Weight 258.8

Morning Fasted Cardio
StairMaster 20min
Treadmill 65min

Decided to go fasted since I woke up later than I normally do so why not? Body sure is recovering fast. Not even sore from the back workout two days ago and yesterdays delt/tri's workout no soreness at all. Can see my midsection really start tightening up. Things are going in the right direction. Ok everyone have a nice lovely weekend. Rest up!!!

08/12/24

Weight 256.3

Legs

Cybex Squat Press
180x12
360x8
540x5
720x5
900x5
990x8
1080x7 PR

Hack Squat Hoist
540x8
540x10

RDL Hoist
540x8x2

Seated Hamstring Curls
214x12
214x10

Leg Ext.
173x12x2

Rotary Calf
444x12x2 PR

Adduction/Abduction Supersets
X2

Treadmill 35min


Had a good workout today. Finally busted out 12 plates per side on the Cybex. Not bad considering I was a little dehydrated today. Damn sugar alcohol really makes me pee. Just one protein bar will do it everytime. Been a while since I had one I guess my body isn't used to them. Ok everyone have a nice evening and keep on pushing your ass in the gym!!!