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  • Evening cardio Bike 20 mins - 4.45 miles ...

    Evening cardio

    Bike 20 mins - 4.45 miles

    Walk 25 mins ~1.5 miles

    Nutrition:

    Chocolate Protein Shake
    3g fat
  • Horrible ear infection yesterday. Antibiotics is...

    Horrible ear infection yesterday. Antibiotics is clearing it up so trained today.

    Leg Day (AM BW 171)

    Donkey Calf Raise
    100x10
    140x8
    180x6
    Top set - 220x10 (PR)
    Backoff set - 120x10
  • Cardio - Bike 10 mins 2.25 miles Walk - 16:44...

    Cardio - Bike 10 mins 2.25 miles
    Walk - 16:44 right under a mile

    Diet

    14g mini Cinnamon Toast Crunch, 1 FL Skim, Protein Shake+ 5 BCAA & 5g creatine
    5g fat
    22g carbs
    48g protein
  • Saturday February 11, 2023 Shoulders + Some...

    Saturday February 11, 2023

    Shoulders + Some Tris & Calves

    Smith High Incline/Military Press
    15 2x8-10
    65x8
    105x6
    135x5
    155x4
  • 2/10/2023 diet Blue Monster + Protein Shake +...

    2/10/2023 diet

    Blue Monster + Protein Shake + Gatorade protein
    3g fat
    15g carbs
    40g protein
    3g fiber

    2.5oz Turkey, Starbucks egg white feta spinach wrap, vanilla sweet cream nitro cold...
  • Friday February 10, 2023 Back & Biceps Lat...

    Friday February 10, 2023

    Back & Biceps

    Lat Pulldown (Medium Overhand Grip$
    85x10
    115x8
    145x6
    Top set - 160x5
    Backoff set - 130x10
  • Wednesday February 8, 2023 Chest/Tris & Abs...

    Wednesday February 8, 2023

    Chest/Tris & Abs (AM BW 171.4)

    Incline HS Press
    98x12
    148x10
    188x8
    238x5 (failed 6; PR at this Bodyweight and 20 more lbs than 2 chest workouts ago)
  • Evening cardio was a walk for 18:50; hit a mile...

    Evening cardio was a walk for 18:50; hit a mile in 16:34 while pushing 2 of my kids in our big heavy stroller.

    Todays diet

    41g mini Cinnamon Toast Crunch, 1 cup FL Skim
    5g fat
    37g carbs
    15g...
  • Tuesday February 7, 2023 Leg Day (AM BW - 171)...

    Tuesday February 7, 2023

    Leg Day (AM BW - 171)

    Cybex Seated Leg Curl
    50x10
    70x10
    90x8
    110x6
    Dropset 120x8 + 85x6 + 60x8
  • Last night I did 30 mins of cardio. Yesterdays...

    Last night I did 30 mins of cardio. Yesterdays diet was the following:

    40g oats, 1 cup FL Skim, 61g mixed berries, 16g PB Fit, fish oil, glucosamine
    6g fat
    49.5g carbs
    26g protein
    6g fiber
    ...
  • Monday February 6, 2023 Shoulders & Biceps (AM...

    Monday February 6, 2023

    Shoulders & Biceps (AM BW 172.8)

    Smith Military Press (upright)
    15 2x10
    105x8
    135x5
    Top set - 155x4
    (I’ve been doing this on a high incline but today opted for the...
  • Evening walk ~2 miles 35 mins Todays diet ...

    Evening walk ~2 miles 35 mins

    Todays diet

    40g oats, 1/2 cup FL Skim, 67g strawberries, 16G PBFit
    5g fat
    44g carbs
    19g protein
    8g fiber
  • Sunday February 5, 2023 Back Day (AM...

    Sunday February 5, 2023

    Back Day (AM Bodyweight 172; waist 34-34.5”)

    Nautilus Nitro Pro Pullover
    65x12
    95x10
    125x8
    155x6
    Top set - 185x4 (monster PR)
  • 41g mini Cinnamon Toast Crunch, 1 cup FL Skim,...

    41g mini Cinnamon Toast Crunch, 1 cup FL Skim, Premier Shake
    8g fat
    42g carbs
    45g protein
    5g fiber

    BCAAs
    5g protein

    36g whey, 5g creatine, 1 cup skim FL
  • Saturday February 4, 2023 Chest/Tris & Calves...

    Saturday February 4, 2023

    Chest/Tris & Calves (AM BW - 172)

    Incline BB Bench
    45 2x8
    135x6
    160x5
    Top set - 185x5 @9.5 RPE (1 rep off all time PR when I weighed 195-200)
  • First Rest day in 2 weeks Nutrition for the...

    First Rest day in 2 weeks

    Nutrition for the day:


    Premier Shake + Blue Monster
    3g fat
    14g carbs
    30g protein
    3g fiber
  • 12 hours post workout - walk 21:25 Diet for...

    12 hours post workout - walk 21:25

    Diet for Thursday February 2, 2023

    Premier shake
    3g fat
    5g carbs
    30g protein
    3g fiber
  • Thursday February 2, 2023 Leg Day Body...

    Thursday February 2, 2023

    Leg Day

    Body Master Leg Extension (Warmup)
    90x12
    110x10
    130x10
    150x8
    170x8
  • Wednesday February 1, 2023 Arms CGBP...

    Wednesday February 1, 2023

    Arms

    CGBP
    45x10,8
    135x8
    185x6
    205x4
    225x3
  • Tuesday January 31, 2023 nutrition Premier...

    Tuesday January 31, 2023 nutrition

    Premier Shake
    3g fat
    5g carbs
    30g protein

    BCAAs
    5g protein
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