09/19/24

Weight 244.2

Deadlift/Back/Bi's

Conventional Deadlift
135x10
225x5
315x3
405x3
495x1
565x1 PR
565x0 Failed at lockout

BB Bent Over Row
315x8
365x8x2

BB Shrugs
405x12
405x18 PR Reps

HS 1-Arm Pulldown
90x10
135x9

Straight Arm Cable Pulldown/Pullover
150x15
150x12

Face Pulls
110x15x2

Cable Crossover Rear Delt/Lat Pulldown Cutler Style
40x11
40x10

DB Incline Bicep Curls
40x11 PR Reps
45x8 PR

Seated Preacher Curl Machine Hammer Grip
120x13

Treadmill 25min

Had an ok session today. Not as good as I wanted on the deadlifts but I will take it. As much weight as I have lost over the last 10 weeks I have to put things into perspective. Ok everyone have a nice end of the week and bust out some PR's and get shredded!!!

09/20/24

Weight 244.0

Delts/Tri's

Close Grip Bench
95x15
135x10
185x5
225x3
275x3
305x5x2
305x4

DB Standing Lateral Raise
40x12
45x12x2

DB Standing Front Raise Neutral Grip
35x10
35x11

Skull Crushers Close Grip Curl Bar
80x15
130x8
130x9 PR Reps

Tricep Rope Pushdowns
80x15
90x10 PR Reps

Roman Chair Leg Lifts
2 sets of 20

Treadmill 17min

​Had a good training session today. I probably should have went for 315 on the close grip bench but decided to keep it at 305. Last time I did 315 was 2 months ago and 17 lbs heavier so I think I can still get 315 for sets of 3. I am excited as hell to see where I am at in another 4-6 weeks when I decide to end this cut. I am considering going a full 16 weeks or whatever it takes for my wife to see a good enough amount of weight loss to end it. I am willing to prolong and just keep on cutting if things keep on stripping away as well as they are right now. All I can say is that the rebound effect I am going to have will be off the charts. It will be right in the middle of the holiday eating season. Ok everyone have a good weekend and see you all back on Monday for Squat day!!!

09/24/24

Weight 242.9

Chest/Tri's

Incline Bench Press
45x20
95x15
135x10
185x5
225x5
275x3
315x3x2
315x4

Chest Press Machine Hoist
265x15x2

BW Dips
BWx23
BWx20

Fly Machine LF
295x10x2

Tricep Pushdowns Shoulder Width
140x10
140x9

Tricep Machine Ext LF
170x15x2

Ab Crunch Machine
120x10x2

Treadmill 30min


Had a good day today. I feel completely exhausted but was still able to hit some big weights. I dont know if I will be doing any cardio the next week as I stubbed my little toe into a piece of furniture last night and it split the nail right down the middle all the way to the end. I never thought something so small would bleed so much. It hurts like hell when doing any type of walking with shoes on. Will see how it feels tomorrow. Ok everyone have a nice week and get strong AF!!!

09/26/24

Weight 242.7

Back/Traps/Bi's

Hoist Machine Row Warmups
164x20
173x15

HS Mid Iso Row 1-Arm
90x12
135x10
180x8
225x5
270x10
270x13

Close Grip Pulldowns MAG Grip
250x10x2

Wide Grip Pulldowns MAG Grip
250x8
250x5 Dropset 175x5 130x5 100x5

Cable Crossover Rear Delt/Lat Pulldown Cutler Style
40x15x2

Straight Arm Pulldown/Pullover
150x12
150x10

Face Pulls
120x15
120x12

DB Shrugs
125x25
125x22

DB Seated Incline Bicep Curl
45x7x2

Bicep Preacher Curl Machine 1-Arm LF
70x10

Strength still seems to be there damn near 100% no matter how much fat I lose. Pretty pleased with the progress of the fat loss and strength holding up. A very successful recomp taking place. Most likely going to deload next week for a couple sessions and go hard on deadlift day only since we only do them once every other week. Ok everyone have a final push to the end of the week and get strong and shredded with me!!!

09/28/24

Weight 245.0

Delts/Tri's

HS Shoulder Press
50x20
90x20
140x15
180x10
230x10
270x8
320x8x2

DB Lateral Raise
40x12
45x12

DB Alternating Front Raise
35x10x2 Per Arm

DB Incline Tricep O'Hearn Extensions
45x15
50x12 PR Reps

Tricep Cable Pushdowns Rope
80x15
80x12

Treadmill 33min


A nice little easy Saturday session in the books. Taking it easy this week and eating whatever we feel like. I figure after 3 months of hardcore lifting and dieting I can take a week to recover. Starting late next week will be the start of the final 12 week push to end this cycle. Ok everyone have a good weekend and get strong AF!!!

10/03/24

Weight 246.9

Chest/Tri's All working sets short 1 min rest peroids.

HS Incline Press
50x25
90x20
140x10
180x10
230x10
270x12x3

Chest Press Machine LF
175x12x3

Dip Machine
279x12x3

Pec Fly Machine LF
205x15
205x12x2

Straight Arm Pec Minor Dips
BWx25
BWx20

Tricep Ext Machine FM
120x10x3

Tricep Pushdown Rope
60x12
60x11
60x10

Treadmill 33min


​Lowered the weights today and went 1 min rest periods between sets. Decent pump as I have been eating an extra 100 grams carbs per day the last week. Will drop the extra carbs after tomorrows session. Ok everyone have a good final push to the end of the week!!!

10/07/24

Weight 247.8

Delts/Arms

Close Grip BB Bench
45x30
95x20
135x10
185x5
225x5
275x3

315x4x3 PR Reps

Skull Crushers
80x15
140x8x2 PR

DB Lateral Raise
40x10
50x12 PR

DB Front Raise
40x10x2 PR

DB Seated Incline Curls
40x10
45x8

Seated Machine Curls Hammer Grip
140x10
140x8

Had a decent session today. Smashed out a few PR's after a week deload. Going out to dinner tonight for my wifes 54th birthday. Ok everyone have a strong week ahead and get shredded and strong!!!

10/08/24

Weight 248.5

Legs

Squats
45x20
135x10
185x5
225x5
275x3
315x3
365x1
405x1
435x1
475x1 PR

Hack Squat Hoist
450x10x2

Lying Hamstring Curls
180x10x2

Leg Ext.
206x10x2

Seated Hamstring Curls
230x10x2

Seated Calf Raise
90x15
135x12x2

Ab Crunch Machine
120x15x2

Treadmill 32min

Had a good leg session today. Did the most weight ever on squats in the gym. Ive done more at a powerlifting meet but not in the gym while training. Hopefully the gains continue. Ok everyone have a strong back half finish for the week. Will be doing Chest on Fri and deadlifting on Sat.

10/11/24

Weight 244.3

Chest/Tri's

Incline Bench
45x25
95x15
135x10
185x5
225x3
275x3

315x5x3 PR Reps
335x1 PR

Chest Press LF
205x15x2

Pec Fly Machine LF
305x10 PR Stack
305x8

Seated Dip Machine Hoist
279x15x2

Cable Pushdowns
140x10
130x8

Tricep Ext Machine FM
120x12
120x10

Treadmill 35min

Had a really good push session today. Got out 3 sets of 5 with 315 on Incline Bench. Decided to go up and test my strength and got out 1 rep with 335 which is a massive PR for me. I am shocked at this since I stopped taking TNE and Anadrol on Tues. I expected to lose some strength but low and behold I just keep getting stronger each week no matter what I take. Since I am no longer taking the TNE I am increasing my Test Cyp dose to 600mg per week which is close to the amount needed in order to replace what I am no longer taking. After a few weeks of being off the anadrol I will be adding in Tbol and anavar to finish off the last 7-8 weeks of the year. So this is my current cycle until I add in the var and tbol.

600mg/week Test Cyp
300mg/week Masteron E
225mg/week NPP

Ok everyone have a good weekend and smash some PR and get shredded!!!

10/12/24

Weight 242.6

Back/Bi's

Seated Cable Rows MAG Close Grip
100x15
130x10
160x8
190x5
220x5
250x5 End of Warmups

295x12 PR Reps
295x10

Seated Cable Rows MAG Wide Grip
295x10
295x6

Lat Pulldowns MAG Close Grip
250x8x2

Straight Arm Pulldown/Pullover Rope
165x10
165x12 PR Reps

Face Pulls
120x15x2

HS Shrugs
360x10
410x8 PR

Rear Delt Machine LF Underhand Grip
70x13
70x15
85x12

Preacher Curl Machine Hammer Grip
80x15
160x8x2

Cable Bicep Curls
165x10 PR

Treadmill 30min

Had a good back session today. Decided to skip deadlifts as we squatted heavy this week. Hit a couple PR on lifts today so that was exciting. Weight is starting to strip away now that the anadrol is out. Should be below 239 sometime next week. Today will be a challange to eat 2000 cals as ive only had about 600 cals so far and dinner isnt for another 90 min. Ok everyone have a good weekend!!!