Bowser's Progress Log - No Better Time Than Now - Start 2014

**bbowsh54** · 03-29-2020, 08:43 PM

03/23/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x12
185x10
225x7
235x6
245x4

Pec Deck Flye: 3 sets
110x15
130x13
150x11

Cable Crossover: 2 sets
60x17
70x12

Incline Dumbbell Press: 2 sets
60x12
60x12

Ab-Coaster Machine: 5 sets
20x15
20x15
20x20
20x20
20x20

Abdominal Push Machine: 5 sets
110x10
110x10
110x12
130x10
130x10

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

03/24/2020 - Tuesday
Weightlifting
Freestyle Day

Preacher Curl Half-ROM into Full-ROM: 6 sets
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x9 / 45x9
45x7 / 45x7

Overhead Dumbbell Triceps Press: 5 sets
55x12
60x12
65x12
70x12
75x9

Machine Preacher Curl: 6 sets
70x17
90x15
110x10
130x7
150x3
150x3

Machine Triceps Extension: 5 sets
70x15
90x15
110x10
130x8
150x5

V-Bar Triceps Pushdown: 2 sets
110x20
140x15

Incline Dumbbell Biceps Curl: 2 sets
25x10
30x8

Torso Rotation Machine: 3 sets
110x18
110x18
110x18

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

03/25/2020 - Wednesday
Weightlifting
Back & Calves Day

Deadlift: 6 sets
185x7
225x5
315x4
405x2
425x2
455x1

Lat Pulldown Machine: 6 sets
130x15
150x14
170x13
190x10
210x8
230x8

Iso Row Machine: 7 sets
150x10
150x10
170x10
190x9
210x8
230x7
230x8

Back Extensions Machine: 3 sets
210x10
210x12
230x12

Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x20
20x20

---

03/26/2020 - Thursday
Weightlifting
Shoulders & Abs Day

Standing Barbell Shoulder Press: 6 sets
65x12
75x10
95x7
135x5
135x5
135x5

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x18
100x18
100x17
100x19

Cable Side Lateral Raise: 2 sets
20x10
20x13

Plate Front Raise: 2 sets
45x12
45x12

Machine Side Lateral Delt Raise: 3 sets
50x15
70x12
70x10

Pec Deck Rear Delt Reverse Flye: 4 sets
90x15
110x12
110x12
110x10

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

03/27/2020 - Friday
Weightlifting
Freestyle Routine

Barbell Squat: 3 sets
135x8
135x8
135x8

Bosu Ball Cross-Body Crunches: 4 sets
12
14
14
14

Incline Inner Biceps Curl: 5 sets
20x17
25x15
30x13
35x9
40x5

Leg Extensions: 4 sets
70x17
90x15
110x12
130x11

Overhead Dumbbell Triceps Press: 5 sets
55x13
60x14
65x14
70x12
75x11

Machine Preacher Curl: 4 sets
70x17
90x13
110x10
130x7

Machine Triceps Extension: 4 sets
70x20
90x17
110x13
130x9

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Bizarre times. Still using the 24/7 Satellite gym. Carrying around lots of Purell wipes - wiping down everything before I touch.
The gym is enforcing a strict capacity limit of 10 people at a time.
My diet has been garbage during this "social distancing" period. Really struggling with it - gained some weight.

I hope everyone is staying healthy. Happy traning!

**bbowsh54** · 04-05-2020, 07:39 PM

03/30/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x13
185x10
225x7
235x5
245x4

Pec Deck Flye: 4 sets
110x17
130x14
150x11
170x7

Incline Dumbbell Press: 3 sets
60x14
65x11
70x9

Ab-Coaster Machine: 4 sets
20x15
20x17
20x20
20x20

Abdominal Push Machine: 5 sets
110x15
110x15
110x18
130x12
150x12

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

03/31/2020 - Tuesday
Weightlifting
Back & Calves Day

Deadlift: 5 sets
185x7
225x5
315x4
405x2
475x1

Lat Pulldown Machine: 7 sets
130x15
150x13
170x12
190x10
230x11
230x10
230x8

Iso Row Machine: 7 sets
130x12
150x12
170x10
190x10
230x10
230x8
230x7

Back Extensions Machine: 3 sets
210x14
210x13
230x11

Calf Press on Leg Press: 6 sets
210x20
250x20
270x20
290x20
310x20
330x20

Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x20
20x20

---

04/01/2020 - Wednesday
Weightlifting
Freestyle Routine

Hammer Strength Linear Hack Press: 4 sets
90x8
90x10
90x10
90x10

Hammer Strength Standing Shrug: 6 sets
90x15
90x15
140x15
140x15
180x13
180x15

Preacher Curl Half-ROM then Full-ROM: 5 sets
45X10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x9 / 45x9

Plate Machine Iso Decline Press: 5 sets
90x20
180x15
180x15
230x12
230x13

Seated Calf Raise: 5 sets
90x20
90x20
140x15
140x14
140x10

Machine Biceps Curl: 3 sets
50x20
90x12
110x10

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

04/02/2020 - Thursday
Weightlifting
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x12
95x8
135x5
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x16

Cable Side Lateral Raise: 2 sets
20x15
20x15

Machine Side Lateral Delt Raise: 3 sets
70x12
70x12
70x10

Pec Deck Rear Delt Reverse Flye: 3 sets
90x17
110x13
110x12

Torso Rotation Machine: 5 sets
70x20
90x20
110x18
130x14
150x12

Abdominal Push Machine: 4 sets
110x15
130x14
150x11
170x9

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

04/03/2020 - Friday
Weightlifting
Freestyle Routine

Incline Inner Biceps Curl: 5 sets
20x17
25x15
30x12
35x7
40x5

Overhead Dumbbell Triceps Press: 5 sets
55x18
60x18
65x15
70x12
75x10

Machine Preacher Curl: 4 sets
70x15
90x12
110x8
130x5

Machine Triceps Extension: 5 sets
70x18
90x14
110x11
130x8
150x5

Standing Cable Curl: 2 sets
70x18
100x10

V-Bar Triceps Pushdown: 2 sets
130x12
140x10

Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
14
14

Leg Extensions: 3 sets
70x15
90x12
110x15

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, all.
Continuing to put in work in the satellite gym...
Sometimes, it is at capacity of ten people... So, we drive to another area of town for a different satellite gym.
Still struggling with my diet, a great deal.
Want to try and stay strict meat and veggies Monday through Friday -- Very low carb.
Will try to get back to it tomorrow.
OH! I hit a new 1 rep Deadlift PR this week: 475!
The march to 500 continues slowly...
Stay healthy, everyone. Happy training!!

**jwtiger69** · 04-06-2020, 09:16 AM

Hey buddy! I hope everything is going ok in your neck of the woods. We are trying to survive over here. Wife and I working full time from home. The kids school is closed for the rest of the year so now we get to home school at the same time.

Then to top it off my gym is closed for the time being. I have lifted once in the last month. I figure I can just find a way to start running I guess. 1 lap around my neighborhood is about 1 mile. Doing the and some body weight stuff should help me drop some pounds... At least I hope!

The only good news is that we refinanced our house and dropped a point. And now my says I can go a buy a truck! So at least there is that. With all the money we are saving with now daycare cost
and saving on gas from now going anywhere it is the right time for me to buy.

**bbowsh54** · 04-13-2020, 09:18 AM

04/06/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x14
185x10
225x7
245x6
245x6

Cable Crossover Flye: 3 sets
50x12
50x12
50x12

Incline Cable Flye on Exercise Ball: 2 sets
30x9
30x9

Plate Machine Iso Decline Press: 5 sets
90x18
180x14
230x7
230x7
230x6

Abdominal Crunch Machine: 5 sets
110x20
130x15
150x14
170x10
190x10

Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20

---

04/07/2020 - Tuesday
Weightlifting
Back & Calves Day

Deadlift: 5 sets
185x7
225x5
315x4
405x2
500 attempt - fail
405x2

Cable Lat Pulldown: 6 sets
130x14
145x13
160x11
160x13
175x17
205x13

Hammer Strengrh Iso-Lateral High Row: 8 sets
90x25
180x13
180x13
180x13
180x13
180x17
230x12
230x14

Back Extensions Machine: 2 sets
210x14
230x14

Seated Calf Raise: 7 sets
90x20
90x20
90x20
90x20
90x20
140x20
140x18

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x20
20x20

---

04/08/2020 - Wednesday
Weightlifting
Freestyle Routine

Preacher Curl Half-ROM then Full-ROM: 4 sets
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x9 / 45x9

Hammer Strength Standing Shrug: 5 sets
90x20
180x12
180x13
230x11
230x13

Machine Biceps Curl: 4 sets
70x17
110x10
110x11
130x8

Lying Cable Curl: 4 sets
70x15
90x14
100x11
100x12

Hammer Strength Linear Hack Press: 4 sets
150x8
150x10
150x10
150x10

Torso Rotation Machine: 4 sets
110x28
130x26
150x20
150x20

Dumbbell Walking Lunges: 4 sets
20x20
20x20
20x20
20x20

---

04/09/2020 - Thursday
Weightlifting
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x6
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Shoulder Press: 4 sets
90x12
90x12
90x13
110x11

One-Arm Cable Side Lateral Raise: 4 sets
10x12
10x14
10x13
10x12

Abdominal Crunch Machine: 5 sets
90x20
110x16
130x15
150x12
150x13

Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x20
20x20

---

04/10/2020 - Friday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 4 sets
50x20
70x20
90x18
110x11

Bent-Over Triceps Overhead Cable Extension: 4 sets
70x15
70x15
90x14
110x9

Lying High Cable Curl: 4 sets
70x15
90x16
110x15
130x12

Skullcrusher Into Bent-Arm Pullover: 3 sets
55x10
55x10
55x10

Spider EZ-Bar Curl: 3 sets
55x10
55x10
55x11

Machine Biceps Curl: 3 sets
70x20
90x14
110x12

Triceps Dip Machine: 3 sets
110x20
130x18
170x15

Plate Machine Iso Decline Press: 4 sets
90x17
140x13
180x12
180x11

Lying on Bench Ab Leg Raise: 3 sets
15
15
15

Lying on Bench Ab Knee Pull-In: 3 sets
10
10
12

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Monday, all.
Another week of the "social distancing" period on deck...
Hard to imagine this thing will be resolved by July.
I hear schools are coming up with plans in the event they cannot meet regularly this fall, being prepared for full online classes.
I hope everyone is staying healthy out there!
I'm feeling pretty strong! Still able to use the smaller satellite gyms in our "GreatLife" network.
Happy Training, everyone!

---

Originally Posted by jwtiger69

Hey buddy! I hope everything is going ok in your neck of the woods. We are trying to survive over here. Wife and I working full time from home. The kids school is closed for the rest of the year so now we get to home school at the same time.

Then to top it off my gym is closed for the time being. I have lifted once in the last month. I figure I can just find a way to start running I guess. 1 lap around my neighborhood is about 1 mile. Doing the and some body weight stuff should help me drop some pounds... At least I hope!

The only good news is that we refinanced our house and dropped a point. And now my says I can go a buy a truck! So at least there is that. With all the money we are saving with now daycare cost
and saving on gas from now going anywhere it is the right time for me to buy.

Hey Justin!!
I hope the home-schooling is going well...
My wife and I are both working from home full-time, as well. We are also expecting our first little one - due in September.
Still lifting in our smaller satellite gyms every day from Noon to 1 PM.
We should look into re-financing during this low rate periods, as well.
Stay safe, stay healthy, sir!! Best of luck with home-schooling!

**bbowsh54** · 04-13-2020, 09:23 AM

Bowser's 2020 Dumbbell Walking Lunges Log
(Dumbbell Walking Lunges performed holding two 20-pound dumbbells)

02/25
+74 (1,224)

02/26
+66 (1,290)

02/27
+66 (1,356)

02/28
+66 (1,422)

03/02
+76 (1,498)

03/03
+92 (1,590)

03/04
+74 (1,664)

03/05
+60 (1,724)

03/06
+86 (1,810)

03/07
+86 (1,896)

03/09
+92 (1,988)

03/10
+88 (2,076)

03/11
+14 (2,099)

03/12
+82 (2,172)

03/13
+100 (2,272)

03/16
+72 (2,344)

03/17
+82 (2,426)

03/18
+128 (2,554)

03/19
+96 (2,650)

03/20
+100 (2,750)

03/23
+100 (2,850)

03/24
+100 (2,950)

03/25
+82 (3,032)

03/26
+100 (3,132)

03/27
+100 (3,232)

03/30
+100 (3,332)

03/31
+82 (3,414)

04/01
+100 (3,514)

04/02
+100 (3,614)

04/03
+100 (3,714)

04/06
+100 (3,814)

04/07
+76 (3,890)

04/08
+80 (3,970)

04/09
+82 (4,052)

2020 Individual Total: 4,052 lunges

**bbowsh54** · 04-20-2020, 01:31 PM

04/13/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x10
185x10
225x8
245x5
275x3

Pec Deck Flye: 5 sets
110x15
130x15
150x11
170x8
170x7

Incline Dumbbell Press: 3 sets
60x13
70x10
75x8

Abdominal Push Machine: 5 sets
130x12
150x12
150x12
150x12
150x12

Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
12
12

Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x14
20x14

---

04/14/2020 - Tuesday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 5 sets
60x20
80x20
100x18
120x14
130x12

Bent-Over Triceps Overhead Cable Extension: 5 sets
80x20
100x14
100x12
120x9
130x7

Lying High Cable Curl: 5 sets
80x20
100x14
120x13
140x12
140x11

Machine Preacher Curl: 4 sets
70x15
90x12
110x9
130x7

Triceps Extension Machine: 4 sets
90x14
110x10
110x10
130x7

Calf Press on Leg Press: 4 sets
210x18
230x20
250x18
270x17

Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x14
20x14

---

04/15/2020 - Wednesday
Weightlifting
Back & Abs

Deadlift: 5 sets
185x5
225x5
315x3
405x2
500x1

Cable Lat Pulldown: 6 sets
130x15
145x15
145x13
160x15
205x14
220x9

Hammer Strength Iso-Lateral High Row: 7 sets
90x18
180x10
180x10
180x10
180x15
270x9
270x8

Back Extensions Machine: 4 sets
110x20
210x12
230x12
250x11

Abdominal Crunch Machine: 6 sets
110x10
110x10
110x10
130x10
150x11
170x9

Torso Rotation Machine: 3 sets
130x28
145x20
145x20

---

04/16/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x5
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Standing Machine Shrug: 7 sets
90x20
180x14
180x16
230x12
230x13
230x14
230x13

Hammer Strength Shoulder Press: 4 sets
90x12
90x13
140x10
140x9

One-Arm Cable Side Lateral Raise: 3 sets
10x15
10x15
20x11

Seated Calf Raise: 7 sets
90x18
90x20
90x20
90x20
90x20
110x18
110x17

---

04/17/2020 - Friday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 5 sets
70x20
100x17
110x13
120x12
120x10

Bent-Over Triceps Overhead Cable Extension: 4 sets
70x15
100x11
110x10
120x8

Lying High Cable Curl: 4 sets
70x20
100x17
110x16
120x12

Skullcrusher Into Bent-Arm Pullover: 3 sets
55x12
55x12
55x14

Spider EZ-Bar Curl: 3 sets
55x11
55x12
55x13

Machine Biceps Curl: 3 sets
90x12
110x10
130x7

Triceps Dip Press Machine: 3 sets
130x17
150x15
190x10

Plate Machine Iso Decline Press: 4 sets
140x15
180x13
180x12
230x9

Abdominal Crunch Machine: 3 sets
110x13
130x13
150x12

Torso Rotation Machine: 3 sets
130x30
150x20
150x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Another week into the books.
Hit a big milestone last week.
Reached my 2020 goal.
New Deadlift PR: 500 pounds.
What a rush.
My diet has still been awful during quarantine.
At least I'm using a bit of these excess calories towards some new strength peaks.
Hope everyone is staying healthy out there...
Happy Training!

**bbowsh54** · 04-27-2020, 09:19 AM

04/20/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 6 sets
185x10
185x10
225x7
245x3
275x3
305x2

One-Arm Cable Crossover Flye: 2 sets
50x10
50x10

Plate Machine Iso Decline Press: 8 sets
90x10
90x10
90x10
90x10
180x15
230x6
230x8
230x7

Incline Dumbbell Flye: 3 sets
40x14
45x12
45x10

Abdominal Crunch Machine: 7 sets
130x12
130x12
130x12
150x10
150x10
150x10
150x13

Exercise Ball Crunches: 7 sets
10
10
10
10
10
10
12

---

04/21/2020 - Tuesday
Weightlifting
Back & Calves Day

Deadlift: 5 sets
225x5
225x5
315x4
405x2
405x3

Cable Wide-Grip Lat Pulldown: 6 sets
130x15
145x15
160x15
175x10
190x12
205x12

Hammer Strength Iso-Lateral High Row: 8 sets
90x20
180x10
180x10
180x12
230x12
230x11
230x11
230x12

Back Extensions Machine: 4 sets
210x14
230x12
250x12
250x12

Seated Calf Raise: 7 sets
90x18
90x20
90x22
140x12
140x17
140x16
140x16

---

04/22/2020 - Wednesday
Weightlifting
Freestyle Routine

Preacher Curl Half-ROM then Full-ROM: 3 sets
45x10 / 45x10
45x9 / 45x9
45x10 / 45x10

Hammer Strength Standing Shrug: 4 sets
90x18
180x14
180X14
180x14

Machine Biceps Curl: 3 sets
70x18
90x10
110x8

Lying Cable Curl: 3 sets
80x12
100x11
120x9

Triceps Machine Dip Press: 3 sets
150x15
170x14
190x14

V-Bar Triceps Pushdown: 3 sets
100x17
120x14
140x13

Abdominal Crunch Machine: 3 sets
130x12
130x14
150x13

Lying on Bench Ab Knee Pull-In: 3 sets
15
16
17

---

04/23/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x6
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Shoulder Press: 3 sets
90x15
90x16
140x12

One-Arm Cable Side Lateral Raise: 3 sets
10x12
10x14
20x11

Bent-Over Rear Delt Raise: 3 sets
20x12
20x12
20x14

Seated Calf Raise: 7 sets
90x20
90x20
90x22
90x25
110x18
110x20
110x23

---

04/24/2020 - Friday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 4 sets
80x17
90x15
100x15
120x12

Bent-Over Triceps Overhead Cable Extension: 4 sets
80x12
90x12
100x12
120x10

Lying High Cable Curl: 4 sets
80x17
90x17
100x15
120x12

Skullcrusher Into Bent-Arm Pullover: 3 sets
55x11
55x11
55x11

Spider EZ-Bar Curl: 3 sets
55x11
55x11
55x11

Machine Biceps Curl: 3 sets
90x11
110x10
130x7

Triceps Dip Press Machine: 3 sets
150x15
170x15
190x13

Plate Machine Iso Decline Press: 4 sets
140x15
180x12
180x12
180x11

Abdominal Crunch Machine: 2 sets
130x13
150x12

Torso Rotation Machine: 3 sets
130x28
150x20
150x20

Dumbbell Walking Lunges: 3 sets
20x14
20x18
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Put in the work during another week of quarantine.
A little milestone of note is that I bench-pressed 305 pounds for two reps. I had never done that before.
Going to go for three plates, soon.
Diet has still been awful. Gained a lot of bad weight since our honeymoon.
At least I'm also the strongest I've ever been, so not all the extra calories have gone to waste - attempting to use them.
Hope everyone is staying healthy and sane during the "social distancing" period.
Happy Training, all!

**BoreDefer** · 05-01-2020, 05:52 PM

Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!

**bbowsh54** · 05-04-2020, 09:16 AM

04/27/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 6 sets
145x10
185x10
225x5
275x3
315 (fail)
275x2

Plate Machine Iso Decline Press: 8 sets
90x10
90x10
90x10
90x14
180x10
230x7
230x7
230x5

Cable Crossover Flye: 3 sets
50x18
50x15
50x16

Incline Dumbbell Press: 3 sets
65x9
65x8
65x7

Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
14
14

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

04/28/2020 - Tuesday
Weightlifting
Freestyle Routine

Preacher Curl Half-ROM then Full-ROM: 3 sets
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10

Hammer Strength Standing Shrug: 4 sets
90x20
180x16
180x18
230x15

Machine Biceps Curl: 3 sets
70x16
90x13
110x11

Triceps Machine Dip Press: 3 sets
150x17
170x16
190x15

V-Bar Triceps Pushdown: 3 sets
100x20
120x17
140x15

Standing Cable Curl: 3 sets
100x16
120x12
140x9

Seated Calf Raise: 4 sets
90x20
90x25
140x15
140x16

Dumbbell Walking Lunges: 3 sets
20x12
20x14
20x22

---

04/29/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x3
405x5

Cable Neutral-Grip Lat Pulldown: 7 sets
130x12
130x12
145x12
160x12
190x15
205x13
220x10

Hammer Strength Iso-Lateral High Row: 7 sets
90x20
180x12
180x12
180x12
230x11
230x10
230x9

Back Extensions Machine: 3 sets
210x14
230x12
250x11

Abdominal Crunch Machine: 7 sets
130x12
130x15
150x12
150x12
150x15
170x11
170x11

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

04/30/2020 - Thursday
Weightlifting
Freestyle Routine

Machine Preacher Curl: 5 sets
70x15
90x12
110x8
130x5
150x3

Machine Triceps Extension: 5 sets
70x15
90x12
110x8
130x5
150x3

Incline Inner Biceps Curl: 4 sets
20x20
25x15
30x12
35x7

Overheard Dumbbell Triceps Press: 4 sets
55x15
60x15
65x15
70x14

Calf Press on Leg Press: 4 sets
230x20
250x20
310x20
330x18

Leg Extensions: 4 sets
90x13
110x12
130x12
130x12

Dumbbell Walking Lunges: 4 sets
20x14
20x14
20x14
20x20

---

05/01/2020 - Friday
Weightlifting
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x6
135x7

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Shoulder Press: 5 sets
90x14
90x15
140x10
140x10
140x9

One-Arm Cable Side Lateral Raise: 3 sets
10x17
20x10
20x12

Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
12
14

Hammer Strength Ground Base Standing Shrug: 6 sets
90x20
180x15
180x17
180x17
230x12
230x11

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Another week in the books. Stay on the grind!
Had a new fun accomplishment this week...
I put 405 pound on the deadlift bar and did five consecutive reps on my final set.
I remember when I was excited to do 405 once or twice... That felt good!
My diet has still be awful. Must keep using these extra calories for the strength goals...

---

Originally Posted by BoreDefer

Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!

Thank you very much for dropping by, BoreDefer!

**bbowsh54** · 05-11-2020, 09:16 AM

05/04/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 6 sets
135x12
185x10
225x5
275x3
315x2
325x1

Plate Machine Iso Decline Press: 8 sets
90x10
90x10
90x10
90x10
180x17
230x8
230x7
230x6

One-Arm Cable Crossover Flye: 3 sets
50x15
50x15
50x13

Incline Dumbbell Press: 3 sets
70x9
70x8
70x8

Bosu Ball Cross-Body Crunches: 5 sets
12
12
12
12
12

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x14

---

05/05/2020 - Tuesday
Weightlifting
Freestyle Routine

Machine Preacher Curl: 5 sets
70x14
90x14
110x12
130x7
150x4

Triceps Extension Machine: 5 sets
70x14
90x14
110x12
130x7
150x4

Rope Triceps Pushdown: 5 sets
70x20
100x17
120x12
130x11
140x11

Standing Rope Hammer Cable Curl: 5 sets
70x20
100x17
120x12
130x11
140x11

Seated Calf Press on Leg Press: 5 sets
210x20
250x20
270x20
290x18
310x18

Dumbbell Walking Lunges: 5 sets
20x12
20x14
20x18
20x20
20x20

---

05/06/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x3
405x3

Machine Lat Pulldown: 6 sets
130x12
130x12
150x10
170x10
190x12
210x10

Machine Iso Low Row: 6 sets
130x12
130x12
150x10
170x12
190x12
210x10

Back Extensions Machine: 3 sets
170x12
210x12
230x12

Abdominal Push Machine: 6 sets
130x12
130x12
150x10
150x12
170x10
190x10

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x14
20x20

---

05/07/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x6
135x7

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Shoulder Press: 4 sets
90x14
140x10
140x11
140x10

One-Arm Cable Side Lateral Raise: 3 sets
10x14
10x14
20x10

Bent-Over Rear Delt Raise: 3 sets
20x12
20x14
20x14

Seated Calf Raise: 6 sets
90x20
90x22
90x22
110x20
110x22
110x22

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x14
20x20

---

05/08/2020 - Friday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 4 sets
80x20
90x18
100x17
120x14

Bent-Over Triceps Overhead Cable Extension: 4 sets
80x14
90x10
100x9
120x6

Lying High Cable Curl: 4 sets
80x18
90x18
100x15
120x12

Skullcrusher Into Bent-Arm Pullover: 3 sets
55x11
55x11
55x11

Spider EZ-Bar Curl: 3 sets
55x11
55x11
55x11

Machine Biceps Curl: 3 sets
90x14
110x11
130x7

Triceps Dip Press Machine: 3 sets
150x17
170x16
190x13

Hammer Strength Ground Base Standing Shrug: 3 sets
140x19
180x17
180x18

Plate Machine Iso Decline Press: 3 sets
140x15
140x20
180x13

Abdominal Crunch Machine: 3 sets
130x14
150x13
150x14

Dumbbell Walking Lunges: 3 sets
20x14
20x14
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, all!
Had a very successful chest lift last week.
Put three plate on the bar, and bench pressed 415 pounds for TWO reps.
Then, was able to bench press 425 pounds for a new one rep max.
Felt good to sort of hit two PRs in the same day.
Feeling strong -- but, also feeling chunky. Diet has been a mess.
Will keep pushing hard with the training!
Happy Training, all!

**bbowsh54** · 05-19-2020, 09:37 AM

05/11/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x13
185x10
225x8
275x3
275x3

Plate Machine Iso Decline Press: 8 sets
90x10
90x10
90x12
90x12
180x12
230x9
230x8
230x7

Cable Crossover Flye: 4 sets
50x15
50x15
60x12
60x12

Incline Dumbbell Press: 3 sets
70x9
70x8
70x6

Bosu Ball Cross-Body Crunches: 5 sets
12
12
12
12
14

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x14
20x20
20x20

---

05/12/2020 - Tuesday
Weightlifting
Freestyle Routine

Preacher Curl Half-ROM then Full-ROM: 3 sets
45x10 / 45x10
45x10 / 45x10
45x11 / 45x11

Hammer Strength Ground Base Standing Shrug: 4 sets
180x13
180x16
230x14
230x15

Machine Biceps Curl: 3 sets
70x15
90x15
110x13

Triceps Machine Dip Press: 3 sets
150x15
170x15
190x16

EZ-Bar Triceps Pushdown: 5 sets
50x15
60x15
70x13
80x13
90x11

Standing Cable High Curl: 3 sets
50x12
60x12
70x12

Seated Calf Raise: 5 sets
110x18
110x20
140x18
140x20
140x19

Dumbbell Walking Lunges: 3 sets
20x12
20x20
20x20

---

05/13/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x3
405x5

Cable Neutral-Grip Lat Pulldown: 7 sets
130x14
130x15
145x14
160x14
175x14
205x13
220x11

Hammer Strength Iso-Lateral High Row: 7 sets
90x23
180x10
180x10
180x10
230x10
230x10
230x9

Back Extensions Machine: 3 sets
210x14
230x14
270x11

Abdominal Crunch Machine: 6 sets
130x12
130x14
150x12
150x15
170x11
170x11

Ab Knee Pull-In: 2 sets
13
15

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x22

---

05/14/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x7
135x9

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Hammer Strength Shoulder Press: 3 sets
90x14
140x11
140x10

One-Arm Cable Side Lateral Raise: 3 sets
10x15
10x15
20x10

Seated Calf Raise: 7 sets
90x20
90x22
90x25
140x15
140x15
140x15
140x17

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x16
20x16
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Another week in the books.
Happy to hit 405 for five reps again... Wondering if I can increase next week.
Still dealing with tightness in my right shoulder during bench press. The deltoid/bicep tendinitis on my right side.

My right arm always comes up slower than my left on pressing, despite being my dominant side.
Diet has been awful. Still getting stronger.
Happy Training, all!

**bbowsh54** · 05-26-2020, 09:04 AM

05/18/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
145x12
185x10
225x5
275x3
275x4

Plate Machine Iso Decline Press: 8 sets
90x12
90x12
90x12
90x12
180x12
230x8
230x7
230x6

Cable Crossover Flye: 3 sets
50x10
50x12
50x12

Incline Dumbbell Press: 3 sets
70x10
70x10
70x6

Bosu Ball Cross-Body Crunches: 5 sets
12
12
12
12
14

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/19/2020 - Tuesday
Weightlifting
Freestyle Routine

Machine Preacher Curl: 5 sets
70x17
90x14
110x11
130x9
130x8

One-Arm Underhand Triceps Pushdown: 5 sets
10x17
15x17
20x14
25x10
25x10

Hex Bar Standing Shrug: 4 sets
135x18
135x20
135x22
135x23

Squatted Cable Curl: 3 sets
70x11
80x10
90x10

Straight-Bar Triceps Pushdown: 3 sets
50x17
60x15
70x15

Calf Press on Leg Press: 5 sets
170x25
210x23
250x23
290x20
310x19

Dumbbell Walking Lunges: 3 sets
20x14
20x20
20x20

---

05/20/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x6
405x4

Cable Wide Neutral-Grip Lat Pulldown: 7 sets
130x17
130x17
145x15
160x15
205x13
220x10
220x6

Hammer Strength Iso-Lateral High Row: 7 sets
90x20
180x10
180x10
180x13
180x15
230x10
230x10

Back Extensions Machine: 3 sets
210x15
250x13
270x13

Abdominal Crunch Machine: 6 sets
130x12
130x14
150x12
170x12
170x14
170x13

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/21/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x5
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Machine Shoulder Press: 2 sets
70x15
110x13

One-Arm Cable Side Lateral Raise: 2 sets
10x15
10x15

Standing Dumbbell Shrug: 5 sets
65x20
85x15
100x15
100x17
100x17

Calf Press on Leg Press: 5 sets
210x22
230x22
250x22
270x20
310x18

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/22/2020 - Friday
Weightlifting
Freestyle Routine

Reverse-Grip Triceps Pushdown: 4 sets
70x18
100x18
110x15
120x14

Bent-Over Triceps Overhead Cable Extension: 4 sets
70x18
100x12
110x13
120x11

Lying High Cable Curl: 4 sets
70x20
100x14
110x14
120x12

Cable Skullcrusher: 3 sets
50x20
70x19
80x17

Spider Cable Curl: 3 sets
50x15
70x13
80x11

Machine Preacher Curl: 3 sets
90x14
110x9
130x7

Triceps Extension Machine: 2 sets
90x14
110x7

Cable Crossover Flye: 2 sets
50x18
70x14

Abdominal Push Machine: 3 sets
150x14
170x14
190x12

Dumbbell Walking Lunges: 3 sets
20x12
20x18
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Another week in the books, woo!
Had a pretty solid week of training, last week.
Felt decently strong. Got six reps of 405 for deadlift.
One minor hiccup: Felt a little pop in my right trap during standing shoulder press last Thursday.
It has felt like a strain or pinched nerve, or painful knot in my right trap since. It's not limiting me much, though, just an annoyance.
Hope everyone had a fantastic Memorial Day weekend!
Take care, all. Happy training!

**mvd546** · 05-28-2020, 07:32 PM

Destroying your training Bow! Finally went back to the gym the other day after it being closed 2 1/2 months and lost 20 lbs. Couldnt even bench 60 lb DB's. Hope all is well.

**jwtiger69** · 05-29-2020, 07:34 AM

Originally Posted by bbowsh54

---

Hey Justin!!
I hope the home-schooling is going well...
My wife and I are both working from home full-time, as well. We are also expecting our first little one - due in September.
Still lifting in our smaller satellite gyms every day from Noon to 1 PM.
We should look into re-financing during this low rate periods, as well.
Stay safe, stay healthy, sir!! Best of luck with home-schooling!

First thing to say is congrats buddy! Second I am jealous that you are still able to find a gym. I haven't lifted in months. I expect a sad return whenever I am able to go back. Thankfully this is the last week of school. Sadly it looks like my kids will not have an option for a summer school programs. That now means we are home until school starts in August. Not lifting I have managed to drop about 10 pounds. I have been busy with home projects. Built a paver patio in the front yard and currently building a deck in the backyard.

**bbowsh54** · 06-04-2020, 09:07 PM

05/26/2020 - Tuesday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x10
185x10
225x7
275x5
275x5

Plate Machine Iso Decline Press: 8 sets
90x12
90x12
90x12
90x12
180x14
230x7
230x8
230x6

Cable Crossover Flye: 3 sets
50x12
50x13
50x12

Incline Dumbbell Press: 3 sets
70x8
70x7
70x5

Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
12
14

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/27/2020 - Wednesday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
75x10
95x10
135x5
135x5

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Machine Shoulder Press: 3 sets
70x13
90x12
110x7

Machine Side Lateral Raise: 2 sets
50x10
50x11

Calf Press on Leg Press: 4 sets
230X20
250x20
270x20
290x20

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/28/2020 - Thursday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x4
405x5

Cable Wide Neutral-Grip Lat Pulldown: 4 sets
130x15
130x15
160x15
190x14

Hammer Strength Iso-Lateral High Row: 6 sets
90x20
180x10
180x10
180x10
230x12
230x10

Back Extensions Machine: 2 sets
210x15
270x13

Abdominal Crunch Machine: 5 sets
130x12
130x14
150x12
150x14
170x12

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x20

---

05/29/2020 - Friday
Weightlifting
Freestyle Routine

Standing Overhead Dumbbell Triceps Press: 4 sets
60x17
75x12
75x11
75x9

Incline Inner Biceps Curl: 4 sets
20x18
30x11
35x5
30x5

Machine Preacher Curl: 3 sets
90x15
110x10
130x6

Triceps Extension Machine: 3 sets
90x15
110x10
130x6

Plate Hammer Curl: 3 sets
45x12
45x12
45x11

Plate Overhead Triceps Extension: 3 sets
45x17
45x15
45x12

Standing Barbell Curl: 3 sets
45x20
45x18
45x18

Barbell Overhead Triceps Extension: 3 sets
45x18
45x17
45x17

Close-Grip Triceps Bench Press: 3 sets
115x12
115x12
115x15

Lying Ab V-Ups: 4 sets
14
14
16
16

Dumbbell Walking Lunges: 4 sets
20x14
20x20
20x20
20x20

---

06/01/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press: 5 sets
135x12
185x10
225x5
275x5
275x5

Plate Machine Iso Decline Press: 7 sets
90x15
90x12
90x12
90x12
180x8
230x9
230x6

Cable Crossover Flye: 2 sets
50x12
50x11

Incline Dumbbell Press: 2 sets
70x8
70x5

Bosu Ball Cross-Body Crunches: 4 sets
12
12
12
12

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x14

---

06/02/2020 - Tuesday
Weightlifting
Freestyle Routine

Barbell Skullcrusher Into Bent-Arm Pullover: 3 sets
45x15
65x10
65x10

Incline Dumbbell Curl: 3 sets
20x18
20x17
20x17

Standing Barbell Curl: 3 sets
45x20
65x14
65x14

Standing Overhead Barbell Triceps Extension: 3 sets
45x20
65x14
65x14

Barbell Standing Calf Raise: 3 sets
135x20
135x22
135x22

Machine Preacher Curl: 2 sets
90x15
110x10

Machine Triceps Extension: 2 sets
90x15
110x10

Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x14
20x20

---

06/03/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x3
405x7

Cable Wide Neutral-Grip Lat Pulldown: 7 sets
130x15
130x15
145x15
160x12
160x13
190x11
230x9

Hammer Strength Iso-Lateral High Row: 6 sets
90x22
180x10
180x12
180x12
230x12
230x10

Back Extensions Machine: 2 sets
230x13
250x10

Abdominal Crunch Machine: 5 sets
130x12
130x14
150x12
150x12
170x12

Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x12
20x12

---

06/04/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press: 5 sets
65x12
85x10
95x10
135x5
135x4

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Barbell Behind-Back Shrug: 5 sets
115x15
125x15
135x15
135x17
135x17

Barbell Standing Calf Raise: 5 sets
115x20
125x20
135x20
135x20
135x20

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x12

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes

More solid work in the books.
Hit another new "rep PR" for deadlift yesterday...
I pulled 405 pounds for seven consecutive reps.
Felt good - I'm quite sore today.
I'm still greatly struggling with my diet.
Feeling strong, but added too much extra bad weight.
Hope everyone is staying safe! Happy training!

---

Originally Posted by mvd546

Destroying your training Bow! Finally went back to the gym the other day after it being closed 2 1/2 months and lost 20 lbs. Couldn't even bench 60 lb DB's. Hope all is well.

Great to hear from you, Matt!!! Happy to hear you got back to the gym.
You'll get it back quickly. Strength returns much faster than breaking through a plateau the first time around.
Take care, man!

Originally Posted by jwtiger69

First thing to say is congrats buddy! Second I am jealous that you are still able to find a gym. I haven't lifted in months. I expect a sad return whenever I am able to go back. Thankfully this is the last week of school. Sadly it looks like my kids will not have an option for a summer school programs. That now means we are home until school starts in August. Not lifting I have managed to drop about 10 pounds. I have been busy with home projects. Built a paver patio in the front yard and currently building a deck in the backyard.

Hey Justin! Great to hear from you!
NICE work on the paved patio! Building a deck sounds fun and handy, too! I am not much of a handy man at all...
Enjoy the time with your kids as much as you can! It's going to be a tricky year indeed.
Our first little one is due in September!
Stay healthy, man!

**jwtiger69** · 06-08-2020, 08:30 AM

Originally Posted by bbowsh54

Hey Justin! Great to hear from you!
NICE work on the paved patio! Building a deck sounds fun and handy, too! I am not much of a handy man at all...
Enjoy the time with your kids as much as you can! It's going to be a tricky year indeed.
Our first little one is due in September!
Stay healthy, man!

Glad to see you doing well! Start getting all the sleep you can while you can... Mine are 9 and 6. I still do not sleep a lot.

Thankfully I have a good neighbor who is building it with me. He is the master planner... I just buy everything and work with him. When all said and done it will be about 20x20ft.

**bbowsh54** · 06-26-2020, 03:12 PM

06/05/2020 - Friday
Weightlifting
Freestyle Routine

Incline Inner Biceps Dumbbell Curl:
20x18
20x16
20x16

Skullcrusher Into Bent-Arm Pullover:
45x15
45x14
65x10

Close-Grip Triceps Bench Press:
135x13
135x14
155x10

Machine Preacher Curl:
90x15
110x11

Triceps Extension Machine:
90x15
110x11

Plate Hammer Curl:
45x15
45x16
45x17

Plate Overhead Triceps Extension:
45x12
45x13

Standing Barbell Curl:
45x20
65x13

Barbell Overhead Triceps Extension:
45x17
65x12

Lying Ab V-UPs:
14
14
14

Dumbbell Walking Lunges:
20x12
20x18
20x20

---

06/08/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press:
135x12
185x10
225x6
275x5
315x1
275x8 Slingshot

Cable Crossover Flye:
60x13
60x13
60x13
60x14

Incline Dumbbell Press:
65x13
65x12
65x10
65x9

Lying Ab V-Ups:
14
14
14
14
14

Triceps V-Bar Pushdown:
80x40
140x12

Dumbbell Walking Lunges:
20x12
20x14
20x14
20x14
20x20

---

06/09/2020 - Tuesday
Weightlifting
Freestyle Routine

Incline Dumbbell Curl:
20x17
20x20
20x21

Barbell Spider Curl:
45x17
45x18
45x21

Skull-crusher:
45x20
45x21
45x21

Assisted Dips:
8
10
10

V-Bar Triceps Pushdown:
50x15
50x15
60x14

Standing Barbell Calf Raise:
125x20
125x22
125x25

Dumbbell Walking Lunges:
20x12
20x20
20x20

---

06/10/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift:
225x5
225x5
315x4
405x3
405x4

Cable Wide Neutral-Grip Lat Pulldown:
130x15
130x15
145x16
160x14
205x13
220x12

Hammer Strength Iso-Lateral High Row:
90x25
180x10
180x10
180x10
230x10
230x8

Back Extensions Machine:
230x15
270x14

Ab Crunch Machine:
130x12
130x14
150x12
150x14
170x12

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/11/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press:
65x12
75x10
95x10
135x6
135x5

Standing Dumbbell Side Lateral Raise:
20x15
20x15
20x15
20x15
30x15

Machine Shoulder Press:
70x13
90x11

Machine Side Lateral Raise:
70x8

Standing Dumbbell Shrug:
Standing Barbell Behind-Back Shrug:
95x20
95x20
135x17
135x18
135x18

Barbell Standing Calf Raise:
95x23
95x23
135x20
135x20
135x20

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/15/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press:
135x12
185x10
225x5
275x4
315x1
315x1

Plate Machine Iso Decline Press:
90x10
90x10
90x10
90x10
180x13
230x8
230x8
230x8

One-Arm Cable Crossover Flye:
50x13
50x12
50x14
50x12
60x9

Incline Dumbbell Press:
75x7
75x6

Exercise Ball Cross-Body Crunches:
12
12
12
12
14

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/16/2020 - Tuesday
Weightlifting
Freestyle Routine

Incline Inner Biceps Curl:
20x18
20x18
20x18

Skull-Crusher Into Bent-Arm Pullover:
55x12
55x12
55x12

Machine Preacher Curl:
70x18
90x12
110x8

Machine Triceps Extension:
70x18
90x12
110x8

Plate Hammer Curl:
45x15
45x17
45x15

Standing Overhead Plate Triceps Extension:
45x17
45x15

Rope Triceps Pushdown:
40x18
50x14
50x12
60x8

Calf Press on Leg Press:
230x20
250x20
270x20
290x20

Dumbbell Walking Lunges:
20x14
20x14
20x14

---

06/17/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift: 5 sets
225x5
225x5
315x4
405x5
405x4

Machine Lat Pulldown:
130x14
130x14
150x13
170x13
190x11

Cable Low Row:
180x8
180x8
180x8

Machine Low Row:
150x12
170x10
190x9

Back Extensions Machine:
210x15
230x13

Abdominal Push Machine:
130x15
150x14
170x13
190x11

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/18/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press:
65x12
95x8
95x10
135x5
135x6

Standing Dumbbell Side Lateral Raise:
20x15
20x15
20x15
20x15
30x15

Cable Rear Delt Reverse Flye:
30x8
30x10

Machine Shoulder Press:
70x15
110x9

Machine Side Lateral Raise:
50x15
70x9

Standing Barbell Shrug:
125x23
155x20
155x23

Calf Press on Leg Press:
230x20
250x20
270x20
290x20

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/19/2020 - Friday
Weightlifting
Freestyle Routine

Incline Dumbbell Curl:
20x20
30x12
30x10

Overhead Dumbbell Triceps Press:
75x10
75x11
75x10

Standing Dumbbell Hammer Curl:
20x20
30x12
30x11

Rope Triceps Pushdown:
40x15
50x14
60x12

Machine Preacher Curl:
70x20
90x13
110x9

Machine Triceps Extension:
70x20
90x13
110x9

Lying Ab V-Ups:
14
14
14

Dumbbell Walking Lunges:
20x12
20x18
20x20

---

06/22/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press:
135x12
185x10
225x5
275x3
275x4
275x3

Plate Machine Iso Decline Press:
90x10
90x10
90x10
90x10
180x10
230x9
230x8
230x8

One-Arm Cable Crossover Flye:
50x15
50x15
50x14

Machine Incline Press:
130x12
130x11
130x11

Exercise Ball Cross-Body Crunches:
12
12
12
14
14

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

06/23/2020 - Tuesday
Weightlifting
Back & Abs

Deadlift:
225x5
225x5
315x4
405x2
455x3
From Plate 405x7

Machine Lat Pulldown:
150x20
130x14
110x14
90x18

Machine Low Row:
150x19
130x14
110x14
90x19

Wide Grip Cable Low Row:
120x10
120x10

Lying Ab V-Ups:
12
12
12
14

Dumbbell Walking Lunges:
20x12
20x12
20x12

Largest Tire Flips:
5
5
5

Tank M4 All Surface Sled:
Max Setting x 45 feet
Max Setting x 45 feet
Max Setting x 45 feet

---

06/24/2020 - Wednesday
Weightlifting
Freestyle Routine

Incline Inner Biceps Curl:
20x20
30x10
30x9
30x8

Spider Barbell Curl:
45x18
65x9
65x8
65x7

Machine Preacher Curl:
90x12
110x9

Machine Triceps Extension:
90x13
110x9

V-Bar Triceps Pushdown:
60x15
70x15

Rope Cable Curl:
60x17
70x16

Standing Dumbbell Hammer Curl:
20x15
30x10
30x9

Barbell Squat:
135x7
135x7
135x7

Standing Barbell Calf Raise:
135x20
135x20
135x20
135x22

Dumbbell Walking Lunges:
20x14
20x14
20x14
20x20

---

06/25/2020 - Thursday
Weightlifting
Shoulders & Abs Day

Standing Barbell Shoulder Press:
65x12
75x10
95x10
135x5
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Machine Side Lateral Raise:
50x15
70x14
90x9
70x9
50x11
50x10
50x10

Machine Shoulder Press:
90x16
90x10
70x11
50x12
50x12
50x10
50x9

Bent-Over Rear Delt Raise:
30x10
30x12

Feet Elevated Cross-Body Sit-Ups:
14
14
18
18
18

Dumbbell Walking Lunges:
20x14
20x14
20x14
20x14
20x20

---

06/26/2020 - Friday
Weightlifting
Freestyle Routine

Incline Dumbbell Curl:
20x18
30x12
30x11
30x10

Skullcrusher Into Bent-Arm Pullover:
55x10
55x11
55x11
55x10

Spider Barbell Curl:
55x12
55x12
55x12
55x10
55x9

Machine Preacher Curl:
90x13
110x11

Machine Triceps Extension:
90x13
110x11

Standing Dumbbell Hammer Curl:
20x17
20x17
30x13
30x8

Lying Dumbbell Triceps Extension:
20x17
20x17
30x13
30x10
30x9

Calf Press on Leg Press:
230x20
250x20
270x20
290x20

Dumbbell Walking Lunges:
20x14
20x20
20x20

---

Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Friday, all!
About time I caught up on posting my workouts...

Been putting in the work... Still struggling with my diet.
However, happy with my deadlift performance this week.
I'll post more updates on life at a later date

---

Originally Posted by jwtiger69

Glad to see you doing well! Start getting all the sleep you can while you can... Mine are 9 and 6. I still do not sleep a lot.

Thankfully I have a good neighbor who is building it with me. He is the master planner... I just buy everything and work with him. When all said and done it will be about 20x20ft.

Thanks for the update, Justin!
I definitely need to start prioritizing sleep next week. I usually get seven to seven and a half, but I slipped slightly below 6 this week.
Baby preparation continutes!

**bbowsh54** · 07-14-2020, 09:43 AM

06/29/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press:
135x12
185x10
225x5
275x3
315x1
315x1

Plate Machine Iso Decline Press:
180x13
180x11
180x8
140x10
140x9
90x15

Incline Cable Flye:
40x15
40x9
30x11
30x9
20x11
20x10

Exercise Ball Cross-Body Crunches:
12
12
12
12

Standing Arnold Press:
25x15
30x12
35x10

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x14

---

07/01/2020 - Wednesday
Weightlifting
Back & Abs Day

Deadlift:
225x5
225x5
315x4
405x2
405x3

Machine Lat Pulldown:
150x17
170x12
150x14

Machine Low Row:
150x12
150x11
130x15

Back Extension Machine:
230x15
230x14

Lying Ab V-Ups:
14
14
14
14

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12

---

07/02/2020 - Thursday
Weightlifting
Shoulders & Calves Day

Standing Barbell Shoulder Press:
65x12
75x0
95x10
135x5
135x5

Standing Dumbbell Side Lateral Raise:
20x15
20x15
20x15
20x15
30x15

Machine Shoulder Press:
110x12
110x9
90x10
90x10
90x8 / 70x4

Machine Side Lateral Raise:
50x12
50x11
50x9
30x12
30x10

Standing Barbell Calf Raise:
95x25
95x25
135x20
135x20
135x20

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x12
20x12

---

07/06/2020 - Monday
Weightlifting
Chest & Abs Day

Bench Press:
135x12
185x10
225x5
275x3
275x5

Plate Machine Iso Decline Press:
90x10
90x10
90x10
90x10
180x13
230x7
230x6
230x5

Incline Dumbbell Flye:
40x10
50x6
50x6
50x5

Machine Incline Chest Press:
110x18
150x7
130x8

Bosu Ball Cross-Body Crunches:
12
12
12
14

Dumbbell Walking Lunges:
20x12
20x12
20x12
20x14

---

07/07/2020 - Tuesday
Gethin's Lean Muscle Program
Lift 2 — BACK

Machine Lat Pulldowns 3 Sets - 15 Reps
130x15
150x15
170x15

Reverse-Grip Lat Pulldowns 3 Sets - 15 Reps
130x15
140x15
150x15

Reverse-Grip Bent-Over Barbell Rows 3 Sets - 15 Reps
75x15
95x17
125x15

Wide-Grip Cable Low Rows 3 Sets - 15 Reps
110x15
120x15
130x15

Deadlifts 3 Sets - 15 Reps
95x15
135x15
165x15

Dumbell Walking Lunges - 3 sets
20x14
20x14
20x14

---

07/08/2020 - Wednesday
Gethin's Lean Muscle Program
Lift 4 — SHOULDERS AND CALVES

Seated Lateral Raises 3 Sets - 15 Reps
20x15
20x18
20x16

Rear-Delt Pec-Deck Flyes 3 Sets - 15 Reps
70x16
70x17
90x15

Seated Dumbbell Shoulder Presses 3 Sets - 15 Reps
40x15
40x15
40x15

Incline Rear-Delt Dumbbell Raises 3 Sets - 15 Reps
20x15
20x15
20x17

Machine Shoulder Presses 3 Sets - 15 Reps
110x15
110x15
110x15

Seated Calves Press 4 Sets - 30 Reps
210x30
210x30
230x30
230x30

Dumbell Walking Lunges - 3 sets
20x14
20x14
20x14

---

07/09/2020 - Thursday
Gethin's Lean Muscle Program
Lift 5 — TRICEPS, BICEPS, AND ABS

Rope Triceps Pushdown Extension 3 Sets - 15 Reps
40x18
50x17
70x15

Cable Curls 3 Sets - 15 Reps
50x20
80x17
100x15

Lying Triceps Extensions (Skullcrushers) 3 Sets - 15 Reps
45x15
45x15
65x15

Mid-Grip Barbell Curls 3 Sets - 15 Reps
45x17
65x15
65x15

Bench Dips 3 Sets
10
10
10

Standing Dumbbell Curls 3 Sets - 15 Reps
20x15
20x16
20x16

Lying Leg Raises 5 Sets - 20 Reps
20
20
20
20
20

Raised Leg Crunches 5 Sets - 15 Reps
15
15
15
15
15

Dumbell Walking Lunges - 3 sets
20x14
20x14
20x14

---

07/10/2020 - Friday
Gethin's Lean Muscle Program
Lift 3 - CHEST AND ABS

Incline Dumbbell Chest Presses 3 Sets - 10-15 Reps
55x15
55x15
55x15

Incline Dumbbell Flyes 3 Sets - 15 Reps
20x17
40x15
40x15

Flat Dumbbell Chest Presses 3 Sets - 15 Reps
60x15
60x15
60x15

Decline Cable Flyes 3 Sets - 10 Reps
40x15
40x15
40x15

Pushups 3 Sets
10
10
10

Obliques Crunches 1 Set
14

Tuck Crunches 1 Set
14

Bicycle Crunches 1 Sets - 20 Reps
20

Plank Variations: 3 Sets
Normal
40sec
Knee To Opposite Elbow
14
Side Plank Thread The Needle
12

Dumbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/13/2020 - Monday
Gethin's Lean Muscle Program
Lift 9 — BACK

Wide-Grip Lat Pulldowns 3 Sets - 15 Reps
140x15
150x15
160x15

Chin-Ups 3 Sets
6
7
6

Bent-Over Dumbbell Rows 3 Sets - 15 Reps
45x15
45x15
55x15

Deadlifts 3 Sets - 15-20 Reps
135x15
185x15
205x15

Close-Grip Pulldowns 3 Sets - 15-20 Reps
150x15
150x15
150x15 / 120x7 / 100x7
150x13 / 120x7 / 100x7

Dumbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of water
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Whey Protein
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Tuesday, all!
Decided to switch programs last week. Dove into Kris Gethin's 12-week Lean Muscle program.
Really enjoying it so far.
Diet is still a giant struggle.
Attempting to get back on the IF horse, and do an 18-hour fast every day. We shall see!
On the docket for today:
https:// www. kagedmuscle.com/blogs/12-week-lean-muscle-trainer/leanmuscle-day10
Happy training, all!

**bbowsh54** · 07-27-2020, 03:18 PM

07/14/2020 - Tuesday
Gethin's Lean Muscle Program
Lift 10 — CHEST AND ABS

Incline Dumbbell Presses 3 Sets - 20 Reps
45x20
50x20
55x20

Decline Dumbbell Flyes 3 Sets - 20 Reps
35x20
35x20
35x20

Seated Machine Chest Presses 3 Sets - 15 Reps
110x15
110x15
110x15

Bent-Over Cable Flyes 3 Sets - 15 Reps
40x20
60x17
70x15

Lying Crunches 1 Sets - 40 Reps
40

Twisting Crunches 1 Set - 40 Reps
40

Sit-Ups 1 Set - 40 Reps
40

Bicycle Crunches 1 Sets - 20 Reps
20

Dumbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/15/2020 - Wednesday
Gethin's Lean Muscle Program
Lift 11 — SHOULDERS AND CALVES

Bent-Over Rear-Delts Dumbbell Raises 3 Sets - 20 Reps
17.5x20
20x20
22.5x20

Seated Arnold Presses 3 Sets - 15 Reps
30x15
35x15
35x15

Seated Dumbbell Lateral Raises 3 Sets - 10-10-10 Reps (Dropsets)
25x12 / 17.5x10 / 12.5x10
30x10 / 17.5x10 / 12.5x10
30x10 / 17.5x10 / 12.5x10

Machine Shoulder Presses 3 Sets - 20 Reps
90x20
90x20
110x11 / 90x9

Bilateral Dumbbell Front Raises 3 Sets - 20 Reps
40x20
40x20
40x20

Wide-Grip Barbell Upright Rows 3 Sets - 20 Reps
35x20
35x20
35x20

Standing Smith Machine Calf Raise:
105x30
105x30
105x30

Dumbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/16/2020 - Thursday
Gethin's Lean Muscle Program
Lift 12 — TRICEPS, BICEPS, AND ABS

Straight-Bar Triceps Pushdowns 3 Sets - 15 Reps
80x20
110x16
120x16

Rope Overhead Triceps Extensions 3 Sets - 15 Reps
70x15
80x15
80x16

Close-Grip Pushups 3 Sets
12
14
14

Bench Dips 3 Sets
10
9
9

Cable Curls 3 Sets - 12 Reps
110x12
120x12
120x12

Barbell Curls 3 Sets - 12 Reps
45x12
45x12
45x12

Bilateral To Unilateral Dumbbell Biceps Curls 3 Sets - 15 Reps + Failure
20x18 / 20x10
20x20 / 20x9
20x21 / 20x12

Medicine Ball Crunches 3 Sets - 20+10 Reps
20x20 / BWx10
20x20 / BWx10
20x21 / BWx10

Lying Leg Raises + Butt-Raise Variation 3 Sets - 20+10 Reps
20 / 10
20 / 10
20 / 10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/17/2020 - Friday
Freestyle Routine
Deadlift & Bench Press Work

Deadlift:
225x5
225x5
315x4
405x3
405x3

Bench Press:
135x15
185x10
225x7
245x5
245x5

Dumbbell Waking Lunges:
20x14
20x14
20x14

---

07/20/2020 - Monday
Gethin's Lean Muscle Program
Lift 16 — BACK, TRAPS, AND ABS

Reverse-Grip Lat Pulldowns 3 Sets - 12-15 Reps
80x20
120x17
140x15

Bent-Over Dumbbell Rows 3 Sets - 12-15 Reps
35x15
40x15
45x15

Wide-Grip Lat Pulldowns 3 Sets - 15 Reps
140x15
150x15
160x15

Close-Grip Seated Cable Rows 3 Sets - 15 Reps
120x17
140x15
150x15

Straight-Arm Cable Pulldowns 3 Sets - 15 Reps
80x15
90x15
100x15

Dumbbell Shrugs 3 Sets - 15 Reps (pause at top)
100x15
100x15
100x15

Hanging Leg Raises 3 Sets - 15 Reps
15
15
15

Sit-Ups 3 Sets
20
20
20

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/21/2020 - Tuesday
Gethin's Lean Muscle Program
Lift 17 — CHEST

Flat Bench Presses 3 Sets - 6 / 6 Reps (Dropset)
135x15 (warmup)
245x5 / 225x4
235x6 / 185x6
235x6 / 185x5

Dumbbell Bench Presses 3 Sets - 10-15 Reps
40x20
60x15
65x12

Cable Crossover Presses 3 Sets - 10-15 Reps
70x15
70x15
70x15

Incline Dumbbell Chest Presses 3 Sets - 8-10 Reps
45x12
55x12
70x7

Pec Deck Flyes 4 Sets - 12 Reps
110x14
130x12
110x12 / 70x10
90x12 / 50x8

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

07/22/2020 - Wednesday
Gethin's Lean Muscle Program
Lift 18 — SHOULDERS AND CALVES

Barbell Front Raises 3 Sets - 15 Reps
45x15
45x15
45x15

Standing Barbell Behind-Neck Shoulder Presses 4 Sets - 15 Reps
65x15
65x15
65x15
65x15

Standing Dumbbell Side Lateral to Front Raises 3 Sets - 12 Reps
20x12 / 20x5
20x12 / 20x5
20x12 / 20x5

Seated Dumbbell Shoulder Presses 3 Sets - 15 Reps
30x15
30x17
35x16

Rear Delt Reverse Cable Crossovers 3 Sets - 15 Reps
20x15
20x15
20x15

Standing Calves Raises 4 Sets - 20+10 Reps
105x20 / 105x10
105x20 / 105x10
105x20 / 105x10
105x20 / 105x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

07/23/2020 - Thursday
Gethin's Lean Muscle Program
Lift 19 — TRICEPS, BICEPS, AND ABS

Barbell Curls 4 Sets - 30/20/10/(10-10-10)
35x30
45x20
65x12
65x12 / 55x10 / 45x10

Seated Cable Curls 3 Sets - 10/10/10-10
40x13
60x11
70x9 / 40x10

Triceps Cable Pushdowns 4 Sets - 30/20/10/(10-10-10)
30x30
50x20
70x12
80x10 / 60x10 / 40x10

Incline Barbell Extensions 4 Sets - 20/20/(10-10-10)x2
45x20
45x20
55x10 / 45x10 / 35x10
55x10 / 45x10 / 35x10

Bench Dips 3 Sets
10
11
12

Elevated Cross-Body Sit-Ups 3 Sets
20
20
20

Reverse Crunches 2 Sets - 20 Reps
20
20

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

07/24/2020 - Friday
Freestyle Routine
Deadlift & Bench Press Work

Deadlift:
225x5
225x5
315x4
405x3
405x3

Bench Press:
135x15
225x7
245x5
255x4
255x5

Dumbbell Walking Lunges:
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Greetings, Everybody!!!!
Updated my Supplements list a little. Going to experiment with ESS60. I'll let you know how it goes!
Really enjoying Kris Gethin's Lean Muscle program.
Good to mix things up and keep my body guessing.
I shared some recent lifting videos here: https:// www . instagram . com/p/CC6T-KmDA2x/
Happy Training, all!!!!!!

**bbowsh54** · 07-30-2020, 01:35 PM

07/27/2020 - Monday
Gethin's Lean Muscle Program
Lift 23 — BACK AND ABS

Machine Seated Vertical Rows 4 Sets - 12-15 Reps
130x16
150x15
170x15
190x14

Smith Machine Bent-Over Rows 4 Sets - 10 + 10 Reps (dropset)
155x10 / 105x10
175x10 / 105x10
175x10 / 105x10
175x10 / 105x10

Seated Cable Rows 4 Sets - 16-20 Reps
100x20
110x19
110x18
100x20

Neutral-Grip Lat Pulldowns With V-Bar Grip 4 Sets - 16-20 Reps
140x14
120x16
120x16
110x17

Lying Leg Raises 4 Sets
15
15
15
15

Twist Crunches 4 Sets
10
10
10
10

V-Ups 3 Sets
10
10
12

Crossover V-Ups 2 Sets
10
12

Dumbbell Walking Lunges:
20x14
20x14
20x14

---

07/28/2020 - Tuesday
Gethin's Lean Muscle Program
Lift 24 — CHEST

Bear Crawls 3 Sets - 10/10 Reps (Forward/Back)
10 / 10
10 / 10
10 / 10

Unilateral Medicine Ball Pushups 3 Sets
10
10
10

Staggered Pushups 3 Sets
10
12
12

Incline Dumbbell Flyes 5 Sets - 15 Reps
35x15
35x15
35x17
35x17
35x16

Decline Dumbbell Chest Flyes 5 Sets - Failure then Presses
35x15 / 35x7
35x12 / 35x7
35x12 / 35x7
35x12 / 35x7
35x12 / 35x7

Pec Deck Flye 2 Sets
110x18
130x14

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

07/29/2020 - Wednesday
Gethin's Lean Muscle Program
Lift 25 — SHOULDERS, TRAPS, AND CALVES

Seated Rear-Delts Dumbbell Raises 3 Sets - 20 Reps
15x20
15x20
20x20

Seated Front Dumbbell Raises 3 Sets - 20 Reps
15x20
15x20
15x20

Seated Dumbbell Side Lateral Raises 3 Sets - 15 Reps
20x15
20x15
20x15

Seated Right-Angle Lateral Raises 3 Sets - 15 Reps
20x13
20x15
20x15

Seated Alternating Dumbbell Shoulder Presses 2 Sets - 12-15 Reps
35x13
35x14

Barbell Upright Rows 2 Sets - 20 Reps
45x20
45x20

Lying Cable Upright Rows 1 Sets - 20 Reps
45x20

Calf Press on Leg Press 3 Sets - 20 + 10 Reps
230x20 / 230x10
250x20 / 250x10
270x20 / 270x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

07/30/2020 - Thursday
Gethin's Lean Muscle Program
Lift 26 — TRICEPS, BICEPS, AND ABS

Lying Cable Curls 5 Sets - 50/40/30/20/10
30x50
50x40
60x30
70x20
100x11

Barbell Curls 5 Sets - 10/15/20/25/30
70x10
60x20
55x30
45x40
35x50

Straight-Bar Triceps Cable Pushdowns 5 Sets - 50/40/30/20/10
30x50
40x40
50x30
60x20
70x11

Skull-Crushers 5 Sets - 10/15/20/25/30
45x10
40x20
35x30
25x40
15x50

Hanging Leg Raises 3 Sets
10
10
10

Hanging Knee Raises 3 Sets
10
10
10

Lying Leg Raises 3 Sets
15
15
15

Lying Knee-Ups 3 Sets
10
10
8

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Greetings, all!
Put in another solid week of work.
Leaving for our "Babymoon" early tomorrow morning, so no lift tomorrow.
Headed up to Ely, MN. Rented a cabin for a weekend surrounded by nature, and a trip to the International Wolf Center.
Greatly struggling with diet, but dominating my lifts.
Cheers.
Happy Training!

**bbowsh54** · 07-30-2020, 02:10 PM

Bowser's 2020 Dumbbell Walking Lunges Log
(Dumbbell Walking Lunges performed holding two 20-pound dumbbells)

2020 Lunges Log

04/09
+82 (4,052)

04/13
+70 (4,122)

04/14
+70 (4,192)

04/24
+52 (4,244)

04/27
+68 (4,312)

04/28
+48 (4,360)

04/29
+68 (4,428)

04/30
+62 (4,490)

05/01
+68 (4,558)

05/04
+62 (4,620)

05/05
+84 (4,704)

05/06
+70 (4,774)

05/07
+70 (4,844)

05/08
+48 (4,892)

05/11
+78 (4,970)

05/12
+52 (5,022)

05/13
+70 (5,092)

05/14
+76 (5,168)

05/18
+60 (5,228)

05/19
+54 (5,282)

05/20
+68 (5,350)

05/21
+68 (5,418)

05/22
+50 (5,468)

05/26
+68 (5,536)

05/27
+68 (5,604)

05/28
+68 (5,672)

05/29
+74 (5,746)

06/01
+62 (5,808)

06/02
+58 (5,866)

06/03
+48 (5,914)

06/04
+60 (5,974)

06/05
+50 (6,024)

06/08
+74 (6,098)

06/09
+52 (6,150)

06/10
+60 (6,210)

06/11
+60 (6,270)

06/15
+60 (6,330)

06/16
+42 (6,372)

06/17
+60 (6,432)

06/18
+60 (6,492)

06/19
+50 (6,542)

06/22
+60 (6,602)

06/23
+36 (6,638)

06/24
+62 (6,700)

06/25
+76 (6,776)

06/26
+54 (6,830)

06/29
+62 (6,892)

07/01
+48 (6,940)

07/02
+60 (7,000)

07/06
+50 (7,050)

07/07
+42 (7,092)

07/08
+42 (7,134)

07/09
+42 (7,176)

07/10
+42 (7,218)

07/13
+42 (7,260)

07/14
+42 (7,302)

07/15
+42 (7,344)

07/16
+42 (7,386)

07/17
+42 (7,428)

07/20
+42 (7,470)

07/21
+42 (7,512)

07/22
+48 (7,560)

07/23
+48 (7,608)

07/24
+42 (7,650)

07/27
+42 (7,692)

07/28
+48 (7,740)

07/29
+48 (7,788)

07/30
+42 (7,830)

2020 Individual Total: 7,830 lunges

**bbowsh54** · 08-14-2020, 12:33 PM

08/04/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 30 — BACK AND ABS

Lat Pulldowns 3 Sets - 15 Reps
120x15
140x15
150x15

Neutral-Grip Chin-Ups 4 Sets
7
8
9
9

Reverse-Grip Lat Pulldowns 3 Sets - 15 Reps
140x14
120x15
120x15

Unilateral Row Machine 5 Sets - 15 Reps
110x20
150x15
170x15
170x14
190x14

Bent-Over Dumbbell Rows 3 Sets - 12-15 Reps
40x15
45x15
55x14

Decline Bench Sit-Ups 3 Sets - 10+10+10
10/10/10
10/10/10
10/10/10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/05/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 31 — CHEST

Incline Cable Flyes 3 Sets - 15-20 Reps
25x20
25x20
25x20

Decline Dumbbell Presses 3 Sets - 10 Reps
65x10
65x11
75x8

Decline Dumbbell Flyes 3 Sets - 10 Reps
45x12
50x12
55x10

Incline Dumbbell Presses 3 Sets - 10 Reps
45x11
50x10
55x9

Kneeling Cable Flyes 3 Sets - 20/20/10 Reps
30x20 / 20x20 / 20x15
50x20 / 40x20 / 30x10
60x20 / 40x20 / 30x12

Push-Ups 3 Sets
10
10
9

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/06/2020 — Thursday
Gethin's Lean Muscle Program
Lift 32 — SHOULDERS & CALVES

Seated Dumbbell Shoulder Presses 3 Sets - 10 Reps
40x14
55x10
55x9

Standing Dumbbell Side Lateral Raises 3 Sets - 15 Reps
20x15
20x15
20x15

Seated Smith Machine Shoulder Presses 3 Sets - 10 Reps
105x9
105x10
105x9

Standing Plate Front Raises 3 Sets - 15 Reps
35x15
35x15
35x15

Machine Shoulder Presses 3 Sets - 15 Reps
110x10
110x10
110x10

Bent-Over Dumbbell Rear-Delts Raises 3 Sets - 20 Reps
20x20
20x20
20x23

Seated Calves Presses on Leg Press 4 Sets - 20+20 Reps
210x20 / 210x20
230x20 / 210x20
250x20 / 210x20
250x20 / 250x20

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/10/2020 — Monday
Gethin's Lean Muscle Program
Lift 37 — BACK AND ABS

Wide-Grip Lat Pulldowns 4 Sets - 15 Reps
120x18
150x15
160x15
160x15

Bent-Over Dumbbell Rows 3 Sets - 15 Reps
45x15
45x15
45x15

Close-Grip Cable Rows 3 Sets - 15 Reps
100x15
110x15
120x15

Reverse-Grip Pulldowns 3 Sets - 15 Reps
110x18
150x15
160x16

Deadlifts 3 Sets - 15 Reps
115x15
145x15
195x15

Medicine Ball Sit-Ups 4 Sets - 20 Reps
10x20
10x20
10x20
10x23

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/11/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 38 — CHEST

Smith Machine Bench Presses 3 Sets - 10-15 Reps
155x15
175x15
195x11

Incline Dumbbell Presses 3 Sets - 10 Reps
45x12
55x12
65x10

Decline Dumbbell Presses 3 Sets - 10 Reps
70x11
70x10
70x9

High Cable Flyes 4 Sets - 10 Reps
30x15
40x13
50x9
40x12

Pec Deck Flyes 3 Sets - 10 Reps
110x12
130x12
150x9 / 110x9 / 70x9

Bear Crawls 3 Sets - 10 Forward/10 Back
10 / 10
10 / 10
10 / 10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/12/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 39 — SHOULDERS & ABS

Seated Lateral Side Raises 4 Sets - 15 Reps
20x15
20x15
20x17
22.5x15

Seated Dumbbell Shoulder Presses 4 Sets - 15 Reps
40x15
40x15
45x15
45x15

Seated Dumbbell Rear-Delts Raises 4 Sets - 15 Reps
20x15
22.5x15
22.5x15
22.5x15

Standing Cable Front Raises 4 Sets - 15 Reps
30x15
40x15
40x15
40x15

Standing Barbell Presses 3 Sets - 15 Reps
75x15
75x14
75x13

Standing Barbell Press Behind-The-Neck 2 Sets
75x9
75x8

Standing Cable Face Pulls 3 Sets - 15 Reps
60x20
80x20
110x17

Banded Crunches 3 Sets
GreenBandx15
GreenBandx15
GreenBandx15

Sit-Ups 2 Sets - 15 Reps
15
15

Lying Leg Raises 2 Sets - 10 Reps
10
10

Plank 2 Sets
25sec
25sec

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

08/13/2020 — Thursday
Gethin's Lean Muscle Program
Lift 40 — TRICEPS, BICEPS, & CALVES

Standing Straight-Bar Cable Curls 4 Sets 20/20/10 + 5/10 + 5 + 5 Reps
50x22
70x20
80x20
90x20

Bent-Over Overhead Rope Extensions 4 Sets 20/20/10 + 5/10 + 5 + 5 Reps
70x23
100x20
110x20
120x20

Step-Ups 4 Sets
45sec
45sec
45sec
45sec

Barbell Curls 3 Sets 15/15 + 5/10 + 5/5 Reps
55x15 / 45x15
85x5 / 55x10
95x5 / 65x5

Lying Triceps Skullcrusher Extensions 3 Sets 15/15 + 5/10 + 5/5 Reps
55x15 / 45x15
85x5 / 55x10
95x5 / 65x5

Seated Dumbbell Curls 3 Sets 20/8+5/8+5 Reps
20x20
35x8 / 20x7
35x8 / 20x5

Seated Overhead Dumbbell Extensions 3 Sets 20/10+5/8+5 Reps
45x20
65x10 / 45x5
65x9 / 45x5

Standing Smith-Machine Calves Raises 3 Sets 20/10+5/8+5 Reps
105x20
175x10 / 105x7
195x8 / 105x8

Bodyweight Standing Calves Raises 3 Sets - 20 Reps
BWx20
BWx20
BWx20

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/14/2020 — Friday
Freestyle Routine
Deadlift & Bench Press

Deadlift 6 Sets
225x5
225x5
315x4
405x2
405x4
405x2

Bench Press 6 Sets
135x17
185x12
225x6
255x4
255x4
255x4

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Happy Friday, all!
Still putting in the work!
Feeling strong...
Still eating like a pig and struggling with my diet.
Baby B's due date is coming up on Sept. 28th!
Nursery is complete and ready for the little guy! Very exciting.
Hope everyone is doing well and kicking tail with their training!
Take care, all!

**bbowsh54** · 09-01-2020, 09:32 AM

08/17/2020 — Monday
Gethin's Lean Muscle Program
Lift 44 — BACK AND TRAPS

Neutral-Grip Lat Pulldowns 3 Sets - 15 Reps
120x15
130x15
150x15

Cable Rows 3 Sets - 15 Reps
120x15
130x15
140x15

Deadlifts 3 Sets - 15 Reps
135x15
185x15
205x15

Unilateral Machine Lat Pulldown 4 Sets - 15 Reps
130x17
150x15
150x16
170x13

Smith Machine Shrugs 3 Sets - 15 Reps
105x23
155x17
175x15

Step-Ups
45sec
45sec
45sec

Smith Machine Inverted “Row” Pull-Ups 3 Sets - 12 Reps
12
12
12

Combat Ropes 3 Sets
45sec
45sec
45sec

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

08/18/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 45 — CHEST

Flat-Bench Dumbbell Flyes 3 Sets - 15 Reps
45x15
45x15
45x15

Pushups 3 Sets
8
8
8

Dumbbell Presses 3 Sets - 15 Reps
60x17
60x15
60x15

Tank M4 Sled Pushes 3 Sets
MaxForce 45sec
MaxForce 45sec
MaxForce 45sec

Incline Cable Flyes 3 Sets - 15 Reps
20x20
30x15
35x15

Side-to-Side Running 3 Sets
45sec
45sec
45sec

Standing Cable Crossovers 3 Sets - 15/8+8/8+8+8 Reps
50x18
70x10 / 50x8
80x8 / 60x8 / 40x8

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/19/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 46 — SHOULDERS AND ABS

Standing Front Raise to Side Raise Combo 3 Sets - 10/10/10+5 Reps
15x10
15x12
20x10 / 15x5

Dumbbell Side Lateral Raises 3 Sets - 10/10/10+5 Reps
15x15
20x15
20x15 / 15x7

Dumbbell Rear-Delts Raises 3 Sets - 10+10 Reps (Incline to Bent-Over)
22.5x12 / 22.5x10
22.5x12 / 22.5x10
22.5x15 / 22.5x11

Plate Front Raises 3 Sets - 10+10 Reps (Seated to Standing)
25x10 / 25x10
35x10 / 35x10
45x10 / 45x10

Seated Barbell Presses 3 Sets - 10-12 Reps
65x12
75x12
95x10

Banded Shoulder Presses 3 Sets - 15 Reps
GreenBandx15
GreenBandx17
GreenBandx17

Hands Overhead to Legs Sit-Ups 4 Sets - 15 Reps
15
15
15
15

Alternating Ab Paddle Kicks 4 Sets - 15 Reps
15
15
15
15

Plank 4 Sets
30sec
30sec
30sec
30sec

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/20/2020 — Thursday
Gethin's Lean Muscle Program
Lift 47 — TRICEPS, BICEPS, AND CALVES

Cable Curls 3 Sets - 20 Reps
50x23
70x20
80x20

Rope Triceps Pushdowns 3 Sets - 20 Reps
40x23
50x20
50x20

Cable Bent-Over Overhead Triceps Extensions 4 Sets - 15 Reps
80x20
100x17
110x15
110x15

Barbell Curls 3 Sets - 15 Reps
65x15
65x15
65x15

Lying Triceps Skullcrusher Extensions + TriPress 3 Sets - 10-15 Reps
65x12 / 65x15
65x13 / 65x15
65x13 / 65x18

Standing Dumbbell Curls 3 Sets - 10-15 Reps
30x12
35x12
35x12

Smith Machine Calves Raises + Standing Calves Burnouts 3 Sets - 20+10+20
105x20 / 105x10 / BWx20
105x20 / 105x10 / BWx20
105x20 / 105x10 / BWx20

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/21/2020 — Friday
Freestyle Routine
Deadlift & Bench Press

Deadlift 6 sets
225x5
225x5
315x4
405x2
405x5
405x3

Bench Press 5 sets
135x18
185x10
225x6
255x4
255x4

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

08/24/2020 — Monday
Gethin's Lean Muscle Program
Lift 51 — BACK AND TRAPS

Bent-Over Barbell Rows 4 Sets - 15-20 Reps
95x20
135x20
155x17
165x16

Machine Lat Pulldowns 4 Sets - 10-15 Reps
130x17
150x15
170x14
190x11

Reverse-Grip Lat Pulldowns 4 Sets - 10-15 Reps
130x15
130x16
170x15
170x15

Dumbbell Pullovers 4 Sets - 10-15 Reps
55x12
55x12
55x13
55x13

Seated Cable Rows 3 Sets - 15 Reps
130x11
110x17
120x16

Deadlifts 3 Sets - 15 Reps
135x15
155x15
165x15

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/25/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 52 — CHEST

Smith Machine Chest Presses 3 Sets - 10-15 Reps
125x17
155x15
165x15

Incline Barbell Presses 3 Sets - 10-15 Reps
135x15
135x15
135x15

Incline Plate Presses 3 Sets - 15 Reps
45x15
45x15
45x15

Pushups 3 Sets
8
8
8

Incline Cable Flyes 4 Sets - 15 Reps
40x15
50x15
50x14
50x14

Decline Dumbbell Presses 4 Sets - 10 Reps
55x15
65x11
70x8
70x7

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/26/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 53 — SHOULDERS, TRAPS, & ABS

Bent-OVer Rear-Delts Dumbbell Raises 3 Sets - 15 Reps
20x15
20x15
20x17

Cable Upright Rows 3 Sets - 15 Reps
70x18
100x15
110x15

TRX Rear-Delts Raises 3 Sets - 15 Reps
15
15
15

Arnold Presses 3 Sets - 15 Reps
35x15
40x15
40x15

Kettlebell Swings 3 Sets
45sec
45sec
45sec

Dumbbell Side Lateral Raises 3 Sets - 15 Reps
20x15
25x15
30

Cable Front Raises 3 Sets - 15 Reps
40x17
50x15
60x15

Burpees 2 Sets
30sec
30sec

Machine Shoulder Presses 3 Sets - 15 Reps
70x15
90x15
110x14

Front Plate Raises 3 Sets
45x15
45x15
45x15

Mountain Climbers 2 Sets
30sec
30sec

Incline Leg Raises 2 Sets
13
12

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/27/2020 — Thursday
Gethin's Lean Muscle Program
Lift 54 — TRICEPS, BICEPS, AND CALVES

Standing Cable Curls 3 Sets - 20 Reps
50x20
70x20
70x20

Standing Dumbbell Curls 3 Sets - 20 Reps
20x20
20x20
25x20

Standing Barbell Curls 3 Sets - 20 Reps
45x20
45x20
65x10 / 45x10

Standing Hammer Curls 3 Sets - 20 Reps
20x20
20x23
25x20

Standing Barbell Drag Curls 3 Sets - 20 Reps
45x20
45x20
45x20

M4 Tank Sled Pushes & Pulls 3 Sets
60sec
60sec
60sec

Triceps Cable Pushdowns 3 Sets - 20 Reps
50x23
70x20
70x20

Incline Barbell Extensions 3 Sets - 20 Reps
25x25
45x20
45x20

Bench Dips 3 Sets
12
11
10

Cable Overhead Rope Extensions 3 Sets - 20 Reps
50x20
50x20
50x20

Seated Calves Press 3 Sets - 20 + 10 Reps
230x20 / 230x10
270x20 / 270x10
270x20 / 270x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

08/28/2020 — Friday
Freestyle Routine
Deadlift & Bench Press

Deadlift: 5 sets
225x5
225x5
315x4
405x2
405x6

Bench Press: 5 sets
135x18
185x12
225x7
255x3
255x5

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Happy Tuesday, everybody!
Feeling strong.
On Sunday, started a strict focus on getting ketones in my bloodstream. Emphasis on Carnivore-style eating, but I will be having some avocados. I want to stay in ketosis until the baby is born!
Due date is September 28th.
Loving this Gethin trainer...
On deck for today: kagedmuscle . com/blogs/12-week-lean-muscle-trainer/leanmuscle-day59
Happy Training, everyone!

**bbowsh54** · 09-14-2020, 09:31 AM

08/31/2020 — Monday
Gethin's Lean Muscle Program
Lift 58 — BACK

Wide-Grip Lat Pulldowns 3 Sets - 10 Reps
140x15
180x10
200x10

Wide-Grip Assisted Pull-Ups 3 Sets
12
11
9

Neutral-Grip Assisted Chin-Ups 3 Sets
13
12
10

Neutral-Grip Bent-Over Rows 3 Sets - 15 Reps
45x15
55x15
60x15

Smith Machine Behind-Back Shrugs 4 Sets - 15 Reps
155x15
175x15
195x15
195x15

Controlled-Motion Deadlifts 3 Sets - 10 Reps
185x10
205x10
225x10

Single-Arm Dumbbell Rows 3 Sets - 15 Reps
60x12
60x15
60x15

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

09/01/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 59 — CHEST

Cable Crossovers 3 Sets - 15 Reps
50x17
60x16
70x15

Incline Cable Flyes 3 Sets - 15 Reps
50x15
60x15
60x15

Single-Arm Kettlebell Swings 3 Sets - 30 Seconds
30sec / 30sec
30sec / 30sec
30sec / 30sec

Kettlebell Swings 3 Sets - 30 Seconds
30sec
30sec
30sec

Decline Dumbbell Flyes 3 Sets - 10-15 Reps
45x15
55x13
55x12

Push-Ups 3 Sets - 10-15 Reps
12
12
12

Skaters 3 Sets
30sec
30sec
30sec

Dead Stop Bench Press 3 Sets - 10-15 Reps
155x15
155x14
155x14

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/02/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 60 — SHOULDERS

Reverse Pec Deck Flye 3 Sets - 10-15 Reps
90x15
110x14
130x13

Bent-Over Rear Delt Dumbbell Raises 3 Sets - 10-15 Reps
20x15
22.5x15
25x15

Single Dumbbell Front Raises 3 Sets - 10-15 Reps
55x15
60x15
65x15

Seated Dumbbell Shoulder Presses 3 Sets - 10-15 Reps
45x14
50x14
55x11

Standing Side Lateral Raises 3 Sets - 10-15 Reps
25x15
25x15
30x14

Cable Front Raises 3 Sets - 10-15 Reps
40x15
50x15
60x14

Side-to-Side Front Raises 3 Sets - 10 Reps
20x10
20x9
20x9

Standing Side Lateral Raises 3 Sets -10 Reps
20x10
20x10
20x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/03/2020 — Thursday
Gethin's Lean Muscle Program
Lift 61 — TRICEPS, BICEPS, & CALVES

Incline Spider Barbell Curls 3 Sets - 20 Reps
45x20
45x20
45x20

Standing Unilateral Cable Bicep Curls 3 Sets - 20 Reps
20x20
20x20
20x20

Seated Cable Curl 3 Sets - 20 Reps
30x20
30x20
30x20

Burpees 3 Sets
30sec
30sec
30sec

Alternate Dumbbell Curls 3 Sets - 20 Reps
20x20
20x20
20x20

Machine Preacher Curls 3 Sets - 20 Reps
50x20
50x20
50x20

Standing Dumbbell Hammer Curls 3 Sets - 20 Reps
22.5x20
22.5x20
20x20

Bear Crawls 2 Sets
10
10

Triceps Rope Pushdown Extensions 3 Sets - 15 Reps
70x15
100x15
100x16

Bent-Over Overhead Bar Extensions 3 Sets - 15 Reps
70x20
100x15
100x15

Unilateral Cable Triceps Pushdown 3 Sets - 15 Reps
15x15
20x15
25x15

Skull-Crushers 3 Sets - 15 Reps
45x15
45x15
45x15

Bent-Over Dumbbell Kickbacks 3 Sets - 15 Reps
20x15
20x15
20x15

Seated Calf Press 3 Sets
230x30
250x30
270x30

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/04/2020 — Friday
Freestyle Routine
Deadlift & Bench Press

Deadlift
225x5
225x5
315x4
405x2
515fail
515fail
455x1

Bench Press
135x18
185x12
225x7
255x3
255x4

Dumbbell Walking Lunges
20x14
20x14
20x14

---

09/08/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 65 — DTP BACK

Bent-Over Barbell Rows 5 Sets - 30/25/20/15/10 Reps
55x30
75x25
95x20
135x15
165x10

Barbell Deadlifts 5 Sets - 10/15/20/25/30 Reps
225x10
205x15
155x20
105x25
65x20

Standing Smith Machine Calf Raises 3 Sets - 30 Reps
115x20 / 115x10
115x20 / 115x10
115x20 / 115x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/09/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 66 — DTP CHEST

Incline Dumbbell Chest Press 5 Sets - 50/40/30/20/10 Reps
25x50
35x40
45x30
55x20
70x10

Decline Barbell Bench Press 5 Sets - 10/20/30/40/50 Reps
185x10
135x20
95x30
65x40
55x50

Pec Deck Flye 3 Sets
110x18
130x13
130x13

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/10/2020 — Thursday
Gethin's Lean Muscle Program
Lift 67 — DTP SHOULDERS & ABS

Seated Barbell Military Press 5 Sets - 50/40/30/20/10 Reps
45x50
45x40
55x30
65x20
95x12

Cable Upright Row 5 Sets - 10/20/30/40/50 Reps
100x12
70x20
60x30
30x40
20x50

Oblique Twist with Medicine Ball 1 Set
30

Sit-Ups 1 Set
30

Knee Tucks on Exercise Ball 1 Set
20

Plank on Exercise Ball 1 Set
30sec

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/11/2020 — Friday
Gethin's Lean Muscle Program
Lift 68 — DTP TRICEPS, BICEPS, & CALVES

Cable Curls 5 Sets - 50/40/30/20/10 Reps
30x50
40x40
60x30
80x20
100x10

Triceps Rope Pushdown Extension 5 Sets - 50/40/30/20/10 Reps
40x50
50x40
60x30
80x20
100x10

Standing Barbell Curls 5 Sets - 10/20/30/40/50 Reps
65x10
60x20
55x30
45x40
35x50

Bent-Over Cable Overhead Triceps Extension 5 Sets - 10/20/30/40/50 Reps
130x12
100x20
80x30
50x40
40x50

Calf Press on Leg Press 3 Sets - 30 Reps
230x30
250x30
270x30

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Greetings, everyone!
More work in the books.
Still been struggling with my diet a bit.
Two weeks ago, stayed really clean keto and was in ketosis for the week.
Last week, fell off the horse a little. Getting back on today.
We're coming up on Baby B's due date very rapidly. September 28th!
All signs point to him arriving earlier than that, though.
We are already 3 centimeter dilated, and contractions started last week.
Any day now!
Also - excited to announce I will be coached by Kris Gethin for 12 weeks starting on the first Monday in October.
Looking forward to everything in life.
Happy Training, all!

**bbowsh54** · 10-03-2020, 10:50 PM

09/14/2020 — Monday
Gethin's Lean Muscle Program
Lift 72 — DTP BACK, ABS, & CALVES

Reverse-Grip Bent-Over Rows 10 Sets - 30/25/20/15/10/10/15/20/25/30 Reps
55x35
95x25
135x20
165x15
185x10
195x10
165x15
135x20
105x25
75x35

Medicine Ball Leg Raises 3 Sets
10x20
10x20
10x20

Medicine Ball Crunches 3 Sets
10x10
10x12
10x12

Standing Calf Raises 3 Sets - 30 Reps (20 reps strict, 10 reps fast)
105x20 / 105x10
105x20 / 105x10
105x20 / 105x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/15/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 73 — DTP CHEST

Flat Dumbbell Presses 5 Sets - 50/40/30/20/10 Reps
30x50
40x40
50x30
60x20
80x12

Flat Dumbbell Flyes 5 Sets - 10/20/30/40/50 Reps
45x10
40x20
35x30
25x40
20x50

Pec Deck Flye: 2 sets
110x17
130x15
Machine Chest Press: 2 sets
130x8
130x8

Dumbbell Walking Lunges 4 Sets
20x14
20x20
20x20
20x20

---

09/16/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 74 — DTP SHOULDERS

Seated Dumbbell Military Presses 5 Sets - 30/25/20/15/10 Reps
25x30
35x25
40x20
50x15
60x9

Barbell Upright Rows 5 Sets - 10/15/20/25/30 Reps
85x10
70x15
55x20
50x25
45x30

Machine Side Lateral Raise 3 sets
50x15
50x15
70x12

Dumbbell Walking Lunges 4 Sets
20x14
20x20
20x20
20x20

---

09/17/2020 — Thursday
Gethin's Lean Muscle Program
Lift 75 — DTP TRICEPS, BICEPS, & CALVES

Narrow-Grip Barbell Curls 5 Sets - 30/25/20/15/10 Reps
45x30
55x25
60x20
65x15
75x10

Lying Triceps Skullcrusher Extension 5 Sets - 30/25/20/15/10 Reps
45x30
50x25
55x20
65x15
75x10

Wide-Grip Barbell Curls 5 Sets - 10/15/20/25/30 Reps
75x10
65x15
50x20
45x25
35x30

Incline Triceps Skullcrusher Extension 5 Sets - 10/15/20/25/30 Reps
75x10
65x15
50x20
45x25
35x30

Hanging Leg Raises 3 Sets
12
12
12

Machine Preacher Curl 2 sets
90x7 / 70x4
90x8 / 70x4

Single-Leg Bodyweight Calf Raises 3 Sets - 30 Reps
30
30
30

Dumbbell Walking Lunges 3 Sets
20x14
20x20
20x20

---

09/18/2020 — Friday
Freestyle Routine
Deadlift & Bench Press

Deadlift
225x5
225x5
315x4
405x2
525fail
525fail
455x1

Bench Press
135x20
185x12
225x7
245x5
285x3
285x2

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

09/21/2020 — Monday
Gethin's Lean Muscle Program
Lift 80 — DTP TRICEPS & BICEPS

Triceps Rope Pushdown Extension 5 Sets - 30/25/20/15/10 Reps
30x30
40x25
50x20
60x15
70x10

Standing Alternate Dumbbell Curls 5 Sets - 30/25/20/15/10 Reps
20x30
22.5x25
25x20
30x15
35x10

Standing Rope Cable Curls 5 Sets - 30 Reps
30x30
40x30
50x30
50x30
50x30

Lying Triceps Skullcrusher Extensions 5 Sets - 30/25/20/15/10 Reps
45x30
50x25
55x20
65x15
75x10

Cable Preacher Curl: 3 sets
50x16
70x14
70x13

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

09/22/2020 — Tuesday
Gethin's Lean Muscle Program
Lift 78 — DTP CHEST, BACK, & ABS

Flat Dumbbell Presses 5 Sets - 30/25/20/15/10 Reps
30x35
45x25
55x20
65x15
85x10

Bent-Over Dumbbell Rows 5 Sets - 30/25/20/15/10 Reps
30x30
40x25
50x20
60x15
75x10

Incline Dumbbell Presses 5 Sets - 30/25/20/15/10 Reps
75x10
65x15
55x20
45x24
35x30

Deadlifts 5 Sets - 30/25/20/15/10 Reps
95x30
105x25
135x20
185x15
225x10

Cross-Body Sit-Ups 3 Sets - 10 Reps
10
10
10

Lying Leg Raises 3 Sets - 20 Reps
20
20
20

---

09/23/2020 — Wednesday
Gethin's Lean Muscle Program
Lift 81 — DTP SHOULDERS & ABS

Seated Dumbbell Shoulder Press 5 Sets - 30/25/20/15/10 Reps
25x30
35x25
40x20
50x15
65x10

Bent-Over Rear-Delt Dumbbell Raises 5 Sets - 30/25/20/15/10 Reps
12.5x30
15x25
17.5x20
20x15
30x12

Machine Side Lateral Raise 4 sets
50x15
70x12
70x12
90x9

Feet-Elevated Cross-Body Sit-Ups 3 Sets
10
10
12

Feet-Elevated Crunches 3 Sets
10
10
10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

09/24/2020 — Thursday
Freestyle Routine
Deadlift & Bench Press

Deadlift
225x5
225x5
315x3
405x2
525fail
455x1
455x1

Bench Press
135x18
185x12
225x5
255x2
255x3
255x3

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

Pec Deck Flye: 3 sets
110x20
130x17
150x11

Machine Lat Pulldown: 3 sets
170x17
190x13
310x10

---

09/30/2020 — Wednesday
Freestyle Routine
Chest, Calves, & Abs

Pec Deck Flye: 5
110x15
110x15
130x13
150x12
170x8

Bench Press: 5
135x20
185x13
225x7
245x5
255x4

One-Arm Cable Crossover Flye: 4
25x12
30x10
30x10
35x8

Calf Press on Leg Press: 4
230x30
250x30
270x30
290x30

Lying Ab Leg Raise: 3
20
20
20

Cross-Body Sit-Ups: 3
12
12
12

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

10/01/2020 — Thursday
Freestyle Routine
Shoulders & Biceps

Standing Barbell Shoulder Press: 4
65x15
85x13
105x8
135x4

Incline Inner Biceps Curls: 4
20x15
25x12
30x10
35x8

Cable Side Lateral Raise: 4
5x20
10x18
15x10
15x12

Squatted Cable Curl: 4
30x15
40x15
50x10
50x9

Machine Side Lateral Raise: 3
50x13
70x10
70x10

Machine Preacher Curl: 3
70x15
90x10
110x7

Machine Shoulder Press: 3
70x15
90x13
110x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x20

---

10/02/2020 — Friday
Freestyle Routine
Back & Triceps

Deadlift: 6
225x5
225x5
315x3
405x2
455x1
485x1

Rope Triceps Pushdown: 7
30x20
40x17
50x15
60x12
70x13
80x9
90x6

Machine Lat Pulldown: 6
110x18
130x14
150x12
170x11
190x13
210x9

Machine Triceps Extension: 3
70x15
90x11
110x10 / 70x8

Underhand Pulley Lat Pulldown: 3
140x15
160x12
180x10

Dumbbell Walking Lunges 3 Sets
20x14
20x14
20x14

---

Supplements
--Morning--
Hydrate - Lots of Water
--Late Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil
Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Afternoon--
Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Before Bed--
Zinc - 50 mg of Zinc by Sundance Vitamins

---

Workout Notes
Greetings, all. What a busy few weeks!!
Our son was born on September 26th at 4:28 AM.
So amazing, what a blessing.
Can see him here: www . instagram . com/p/CFqJhBCDyqz/
I'm starting my 12-week Kris Gethin program tomorrow.
Oh, boy. Lots of Meal Prep and planning to do!
Take care, all.

**bbowsh54** · 10-11-2020, 10:13 AM

10/05/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 1: Legs & Abs

Leg Press 4 X 12-15 repetitions
180x18
230x13
230x14
230x14

Leg Extensions Single Leg 4 X 12-15 repetitions per leg
50x15
50x15
50x15
70x12

Straight Leg Deadlifts 4 X 12-15 repetitions
135x12
135x12
135x12
135x12

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x17
110x14
110x13

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
25x14
20x14
15x15
15x14

Cross-Body Crunches 3 X 10-15 repetitions
15
15
15

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Cardio
Elliptical - 15 minutes HIIT Intervals

---

10/06/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 1: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Press 4 X 12-15 repetitions
55x15
65x14
70x12
65x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x13
45x13
40x14

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x17
50x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x12
130x12
110x15

Standing Single Leg Calf Raises 5 X 12-15 repetitions per leg
25x13
25x13
25x13
25x13
25x12

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

---

10/07/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 1: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x14
160x13
160x13

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
95x12
115x12
135x12
145x12

Underhand Pulldowns 4 X 10-12 repetitions
140x13
150x13
150x13
160x11

Seated Cable Rows 4 X 12-15 repetitions
110x14
120x12
120x12
120x12

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x11
205x10
205x10

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/08/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 1: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
50x20
70x19
90x18
110x15

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x18
20x20
20x19
20x19

Cable Face Pulls 4 X 15-20 repetitions
70x20
80x20
100x18
110x18

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
85x19
100x15

Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15

Ab Russian Twists 3 X 12-15 repetitions
10x12
10x12
10x12

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

---

10/09/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 1: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
40x23
60x20
80x20
100x17

Close-Grip Bench Press 4 X 10-12 repetitions
95x15
135x14
135x12
135x10

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x14
100x12
100x11

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x12
45x12

Seated Dumbbell Curls 4 X 12-15 repetitions
20x15
25x15
30x14
30x14

Rope Hammer Curls 4 X 15-20 repetitions
40x20
50x20
60x20
70x18

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x23
105x23

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/10/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 1: Active Rest

Morning Cardio
Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/11/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 1: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Started Week #1 of my 12-week program with Kris Gethin. Staying VERY busy.
Our newborn at home is now 15 days old. We're getting this whole feeding and napping rotation down, slowly but surely.
Feeling strong. Taking a lot more time for cardio and meal prep.
Will keep you all updated.

**bbowsh54** · 10-18-2020, 10:55 AM

10/12/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 2: Legs & Abs

Leg Press 4 X 12-15 repetitions
180x15
230x14
270x14
270x14

Leg Extensions Single Leg 4 X 12-15 repetitions per leg
50x15
50x15
50x15
70x14

Straight Leg Deadlifts 4 X 12-15 repetitions
135x12
135x12
135x12
135x12

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x15
110x15

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x15
20x15
20x15
20x15

Cross-Body Crunches 3 X 10-15 repetitions
15
15
15

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Cardio
Elliptical - 15 minutes HIIT Intervals

---

10/13/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 2: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x14
75x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x13
45x12

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x17
60x15

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x13
130x12
110x13

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x13
25x13
25x13
25x13
25x13

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/14/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 1: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x14
170x12

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
95x15
115x12
135x12
155x11

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
150x12
160x10

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x14
120x13
120x12

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x10
205x10
215x10

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/15/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 2: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
50x20
70x20
90x17
110x16

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x19

Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
110x18
110x18

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x18
100x16

Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x12
10x13
10x14

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/16/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 2: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
50x20
70x20
90x17
100x15

Close-Grip Bench Press 4 X 10-12 repetitions
115x14
135x12
135x11
135x10

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x17
100x14
100x13
100x12

Barbell Drag Curls 4 X 12-15 repetitions
45x14
45x13
45x13
45x12

Seated Dumbbell Curls 4 X 12-15 repetitions
20x17
25x15
30x13
30x13

Rope Hammer Curls 4 X 15-20 repetitions
40x20
50x20
60x18
70x17

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x23
105x23

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/17/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 2: Active Rest

Morning Cardio
Outdoor Walk: 50 minutes Push-Mow the Lawn

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/18/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 2: Active Rest

Morning Cardio
Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Week #2 is in the books. Feeling strong.
A little disappointed in the amount of weight lost. Feel like I'm eating more carbs than needed. Supposed to trust the process.
Figuring out the sleep schedule with a newborn baby at home...
Nights are basically broken into three naps between feedings and diaper changes.
Happy Sunday, everyone!

**bbowsh54** · 10-25-2020, 11:05 AM

10/19/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 3: Legs & Abs

Leg Press 4 X 12-15 repetitions
180x15
230x15
270x15
320x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
50x15
70x14

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x12
135x12
135x13
135x13

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
110x19

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x15
20x16
20x15
20x15

Cross-Body Crunches 3 X 10-15 repetitions
15
15
15

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Cardio
Elliptical - 15 minutes HIIT Intervals

---

10/20/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 3: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x14
75x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x14
45x14

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x18
60x18

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
110x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x14
25x14
25x13
25x13
25x13

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/21/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 3: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x13

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
145x12
155x11

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
150x12
160x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x14
120x13
120x12

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x11
225x10

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/22/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 3: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x16
110x15

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
110x20
120x18

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x19

Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x12
10x14
10x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/23/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 3: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
70x20
90x18
100x16

Close-Grip Bench Press 4 X 10-12 repetitions
115x12
135x13
135x12
135x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x13
100x12

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
45x14

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
30x13

Rope Hammer Curls 4 X 15-20 repetitions
40x20
60x20
70x19
80x15

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
105x25

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/24/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 3: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/25/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 3: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, BBcom Fam! Completed week #3. Feeling strong.
"A night's sleep" is no longer an option, instead, you take three naps per night between diaper changes and feedings.
Attempting to "go to bed" at 9 PM every week night.
It snowing here today, a big snowfall. Going to have to go out and shovel later.
Lifts are going well. Wish I was losing weight a bit faster.
Cheers, all. Happy training.

**bbowsh54** · 11-01-2020, 04:19 PM

10/26/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 4: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
320x14
360x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x14
70x14

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x12
135x13
135x14
135x13

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x16

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x15
20x15

Cross-Body Crunches 3 X 10-15 repetitions
15
15
15

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Cardio
Elliptical - 15 minutes HIIT Intervals

---

10/27/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 4: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x17
65x15
75x14
80x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x12

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x17

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x14
130x14
130x13

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x14
25x14
25x14

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/28/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 4: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x14

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x15
135x12
155x12
165x12

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150X12
160x12
160x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
120x15
120x13

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x11
205x11
225x11

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/29/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 4: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x17
110x16

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
120x19
120x18

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x19

Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x12
10x15
10x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

10/30/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 4: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
70x20
90x19
100x17

Close-Grip Bench Press 4 X 10-12 repetitions
115x14
135x13
155x11
155x10

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x14
100x13

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
45x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x12

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x18

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
105x25

Cardio
Elliptical: 15 minutes HIIT Intervals

---

10/31/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 4: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/01/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 4: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, Fitness Fam. Another week in the books.
Feeling strong.
Working hard.
Sticking to the diet plan.
Hoping to see more results soon.
Happy Training, All!

**bbowsh54** · 11-07-2020, 08:33 PM

11/02/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 5: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
320x14
360x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x15
70x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x14
135x14

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x17

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x16
20x16

Cross-Body Crunches 3 X 10-15 repetitions
15
15
15

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/03/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 5: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x17
65x15
75x15
85x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x13

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x18

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
130x14

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Elliptical: 30 minutes

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/04/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 5: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x10

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
170x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x14

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x10

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/05/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 5: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x19

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
110x20
130x19

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
17

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x15
10x15
10x17

Morning Cardio
Outdoor Walk: 50 minutes - Push-mow the lawn

Evening Cardio
Outdoor Walk: 60 minutes - 5K w/ Stroller

---

11/06/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 5: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x19

Close-Grip Bench Press 4 X 10-12 repetitions
135x12
135x13
155x12
155x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x14
100x14

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
55x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x14

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x19

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
115x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/07/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 5: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/08/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 5: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Another week in the books. Completed week 5 of my current program.
Baby Jaxson turned six weeks old today.
Grinding with life, parenting, lifting, and work.
Got a little stronger in the gym this week.
Did not sleep well this week. Hoping to see more progress next week.
Happy training, all!

Thread: Bowser's Progress Log - No Better Time Than Now - Start 2014

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