The Machine's ongoing Physique quest

[Jdot5]

Woke up at 745 and downed a protein shake and ate a whole grapefruit. 15 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I was warmed up before heading to spark pump shoulder day. First up was a superset of smith machine upright rows 3x12,10,10 (125,130,130) and lying upright rows 3x12,10,10 (42.5,50,50). Lat raises (which included 2 drop sets each set) was next for 3x13,13,15 each set (30,25,20). Next was a superset of bent over cable rear felt fly 3x15 (15) and cable rear delt fly 3x15 (20). Reverse pec deck was next for 3x15,15,12 (130,140,150). Last was hammer strength military press (smith machine was occupied) for 7x10,10,10,8,10,10,7 (80,80,80,80,70,75,80). Afterwards was sprints on the treadmill for 22 mins. I did level 4 for the walking portions. For the sprints, I did level 10.5 (2), level 11 (3), level 11.5 (3), and level 12 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, a little bit of potatoes and a slice of bread. Off day tomorrow.

[Jdot5]

9/3:
Woke up and weighed in at 208.2. Not much weight has been lost the past 2 weeks so time to really lock down my nutrition. I have 4 weeks til my anniversary trip to Mexico (9/27) so until then, no more cheat meals at all. Still carb cycling with 2 high carb, 3 medium carb, and 1 low carb this week. Leg day tomorrow

[Jdot5]

Woke up around 715 and downed a protein shake along with a scoop of plasma blast. 20 mins later, I was out the door n heading to the gym. On the way, I downed bang star blast. Upon arriving, I warmed up before heading to spark leg day. First was squats. I did 4 warm up sets before it was time to go live. First set was 330 for 5 reps. Second set was 330 for 5 reps. Third set was 330 for 4 reps. Fourth set I dropped the weight to 305, took my knee sleeves off, but only got 6 reps (legs was thrown off when the knee sleeves came off). Next was RDLs for 3x10,8,8 (240,245,245). Leg press followed for 3x10,8,8 (600,610,610). Last was a super set of lying leg curls 4x12,12,10,10 (115,115,120,120) and leg extensions 4x12,12,10,10 (205,205,210,210). Now was time for treadmill sprints. I did 1 min walk and 1 min sprint for 22 mins. For walking I did level 4. For sprints I did: level 10.5 (2), level 11 (3), level 11.5 (3), and level 12 (3). Afterwards, I stretched and headed home and ate eggs, banana, spinach, and bread. 20 mins later, I threw on a hoodie and sweat pants and cut the grass for an hour b a half (grass was crazy high due to a week of rain last week). Afterwards, I ate some tuna and a 1/2 cup of brown rice. Now time to relax and get ready for heavy shoulder day and triceps tomorrow morning.

[Jdot5]

Woke up at 320 and downed a protein shake and ate a grapefruit. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark heavy shoulder day n triceps. First up was 4x10,9,8,7 (135,140,140,145). Next was clean and press for 3x10,10,8 (145,145,150). Alternate DB press was next for 3x11,10,10 (55). Reverse grip smith machine military press for 3x10,8,8 (135) to complete shoulders. Now was time for tricep work. First was close grip bench press for 3x10,8,8 (180,185,185). Angled bar pushdowns was next for 3x12,12,10 (85). Last was dips for 3x10,10,8 (25,30,30). Now was time for cardio. I did HIIT stair climber for 22 mins. For the slow part i did level 8. For the fast part I did: level 15 (1), level 16 (2), level 17 (2), level 18 (2), level 19 (2), and level 20 (2). Afterwards, i stretched before heading home and eating eggs, turkey bacon, 1/2 cup of oatmeal and a banana. Chest and biceps tomorrow

[Jdot5]

Woke up at 320 and downed a protein shake and ate a whole grapefruit. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest and biceps day. First up was bench press. I did 4 warm up sets before it was time to go live. First set was 255 for 5 reps. Second set was 255 for 4 reps. Third set was 255 for 4 reps. Last set I dropped weight down to 225 and hit 7 reps. Next was incline BB bench press for 4x9,8,7,7 (175). Cable cross over was next for 3x15 (45). Last for chest was machine pec deck for 3x15,12,10 (140). Now was time for biceps. First up was BB curls for 4x12,10,10,10 (90,95,95,95). Last was hammer strength preacher curls 4x10,10,8,8 (75,75,80,80) followed by 2 drop sets of 6,6 (75,70). I then went home (daddy duty called) so when I got home, made sure my son went back to sleep then did 35 mins on the elliptical. Was able to cook up a good sweat. Back day tomorrow. Time to put in work on deadlifts

[Jdot5]

Woke up this morning at 320 and downed a protein shake as well as a scoop of plasma blast. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 5 warm up sets before it was time to go live. First set was 425 for 5 reps. Second set was 425 and again I hit 5 reps. Third set I went up to 430 and hit 4 reps. Last set I dropped the weight to 405 but only 6 reps could be mustered. Next lat pulldowns for 3x12,11,10 (75,80,80). BB rows were next for 3x8,8,6 (200,205,205). Cable rows followed for 3x12,11,10 (110,115,115). Last was straight arm pulldowns for 3x15,12,11 (55,60,60). Afterwards was treadmill sprints for 22 mins. For walking I did level 4. For sprints I did: level 10.5 (2), level 11 (3), level 11.5 (3), and level 12 (3). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, potatoes, and spinach. Pump shoulder day in the morning.

[Jdot5]

The alarm clock went off at 320 but I fell back asleep, but luckily the alarm went back off 10 mins later. I finally woke up and downed a protein shake along with an intraworkout with carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark pump shoulder day. First up was smith machine upright rows for 3x10 (130). Couldnt superset that with lying upright rows since the machine was occupied at the time. Next was a tri-set for rear delts: bent over rear delt cable flys 3x15 (15), cable rear delt flys 3x15,15,12 (20,20,25), and reverse pec deck 3x15,12,10 (140,140,150). Seated DB lat raises was next (changed to seated to reduce momentum and isolate the delts more). I did 3 sets (each set included 2 drop sets) of 15,15,15 (25,20,15 for each set). Lying upright rows were next for 3x12,12,10 (50,50,57.5). Last was smith machine military press for 7x10 (130). Afterwards was HIIT cardio on the stair climber for 22 mins. For the slow part i did level 8. For the fast part I did: level 15 (1), level 16 (2), level 17 (2), level 18 (2), level 19 (2), and level 20 (2). Afterwards, I did a core circuit: cable side bends 4x15,15,20,20 (32.5,32.5,27.5,27.5), hanging knee raises 4x20,17,15,15 (15,15,20,20), and cable crunches 4x15,15,20,20 (62.5,62.5,57.5,57.5). Afterwards, I foam rolled n stretched before heading home and eating eggs, turkey bacon, 1/2 cup of oatmeal, and a banana. Active rest day tomorrow which just cardio

[JustBulk]

good luck brah.

[Jdot5]

good luck brah.

thanks, greatly appreciated

[Jdot5]

9/10:
Woke up this morning and weighed in at 203.2. Pleased with the weight drop ( i think skipping the saturday night cheat meal as well as doing more HIIT cardio played a part). Leg day on deck for tomorrow

[Jdot5]

Woke up at 310 (kid woke me up early) so I downed a protein shake n ate a banana before soothing him for a bit. Afterwards, I got dressed and left for the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 5 warm up sets before it was time to go live. I did 4x3 at 335lbs. Next week Ill scale it back to 330 for 2 sets then up it 335 for the last 2 sets. Next was RDLs for 3x8,8,7 (245). Leg presses was next for 3x8 (610). A super set of lying leg curls 4x12,10,10,10 (115,120,120,120) and leg extensions 4x12,10,10,10 (205,210,210,210) completed the weights portion. Now was time for cardio. I did sprints on the treadmill for 24 mins. For the walking portion I did speed 4. For the sprints portion i did speed 11.0 (4), speed 11.5 (4), and speed 12 (4). Afterwards, I stretched before heading home and eating a breakfast wrap with eggs, spinach, and turkey bacon. Chest and biceps in the morning.

[Jdot5]

Woke up at 320 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to spark chest and triceps. First up was bench press. I did 4 warm up sets before it was time to go live. First set was 255 for 5 reps. Second set was 255 but I was only able to muster 3 reps. Third set I stayed at 255 but only 3 reps was done. Last set was 255 for 3 reps. Endurance plummeted after the first set but hopefully that will be corrected before next week. Next was incline BB bench press for 4x10,8,7,7 (175). Machine pec deck for 3x15,12,12 (140,145,145). Last for chest was low pulley cable crossover for 3x15,12,12 (40,45,45). Now was time for tricep work. First was close grip bench press for 3x8 (180). Next was angled bar pushdowns for 3x12,12,9 (85,85,90). Last was dips for 3x10,8,8 (30). Afterwards was cardio time, a hot date with the stairclimber for 32 mins. I did level 11 for 6:30, level 12 for 6:30, level 13 for 7 mins, level 14 for 7 mins, and level 15 for 5 mins. Afterwards, I stretched before heading home and eating eggs, turkey bacon, 1/2 cup of oatmeal, and 1/2 of muscletech birthday cake flavored protein cookie (it was very good). Heavy shoulders and biceps tomorrow.

[Jdot5]

Woke up at 320 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark heavy shoulder and biceps day. First up was seated BB military press for 4x10,8,8,6 (140,140,140,145). Next was clean and press for 3x10,9,8 (145,150,150). Seated DB alternating military press was next for 3x12,10,10 (55). Last for shoulders was reverse grip smith machine military press for 3x12,10,10 (130). Now was time for biceps. First was BB curls for 4x12,10,10,10 (95). Last was hammer strength preacher curls for 4x10,10,8,8 (75,75,80,80) followed by 2 drop sets after the last set of 5,5 (75,70). Now was time for some HIIT cardio on the stairclimber for 24 mins. For the slow portion I did level 8. For the sprint portion, I did level 15 (1), level 16 (2), level 17 (2), level 18 (2), level 19 (2), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, 1/2 cup of oatmeal, and 1/2 of muscletech birthday cake flavored protein cookie. Cardio and abs in the morning.

[Jdot5]

Woke up at 515, threw on some sweat pants and did Chris Jones bodyweight ab workout: v-ups 3x15, double crunch 3x15, twisting straight leg crunch 3x15, and side planks 3x30sec each side. Afterwards, i threw on a sweat shirt and did 30 mins on the treadmill. I did 1 min walk, 1 mins power walk, and 1 min run until 30 mins was up. For the slow walk I did 3.5, for the brisk walk I did 4.5, for the run I did 6.5 and 7.0 (5 times each). Back day tomorrow, looking to punish some deadlifts

[Jdot5]

Woke up at 320 and downed a protein shake and 1/2 of an intraworkout including carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 5 warm up sets before it was time to go live. First set was 425 for 5 reps but the bar keep rotating making it hard to grip. Second set, when I was only able to muster 3 reps at 425 due to the bar rotating, I stripped all the weight and loaded it to another barbell that was way more sturdier. Third set I knocked out 425 for 5 reps. Fourth set I went up to 430 for 4 reps. Fifth set was 430 for 3 reps. Next was lat pulldowns for 3x11,10,8 (80). BB rows were next for 3x6 (205). Cable rows followed for 3x10 (115). Last was straight arm pulldowns 3x15,12,10 (55,60,60). Afterwards was HIIT cardio on the stairclimber for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 16 (2), level 17 (2), level 18 (2), level 19 (3), and level 20 (3). Afterwards, I stretched before heading home and eating pancakes, eggs, and turkey bacon. Pump shoulder day in the morning.

[Jdot5]

9/16:
Woke up at 600 and downed a protein shake and drank 1/2 of an intraworkout with carbs. 15 mins later, I was out the door heading to the gym. On the way, I was downed some preworkout. Upon arriving, I warmed up before heading to spark pump shoulder day. First up was smith machine upright row 3x12,10,10 (130) and lying upright rows 3x12,12,10 (50,50,57.5). Next was a tri-set for rear delts: cable rear delt fly 3x15,15,12 (20,20,25), bent over cable rear delt fly 3x15 (15), and reverse pec deck 3x14,12,12 (140,140,150). Next was seated lat raises with a 2 drop sets each set 3x15 (25,20,15). Last was hammer strength military press (smith machine was occupied) for 7x10,10,10,10,6,7,7 (80,80,80,80,80,75,80). No cardio was done since I had to dash to my nephew's little league game (they both won).

[Jdot5]

9/17:
Woke up and weighed myself fasted, came in at 202.6. Had a flag football game so got some good cardio from that (won 40-6). Leg day tomorrow

[Jdot5]

Woke up this morning at 320 and ate a banana and downed a protein shake. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the power rack intending to spark leg day. During warm ups, my hip flexors was pretty tight (from yesterdays game and not stretching after) and energy levels were not up to par. I attempted to do 330 but on the way down, felt like it was too much at the time. I then lowered the weight down to 315 and even put on the brock lesnar theme to get myself pumped. I did 1 rep, racked the weight and decided to postpone leg day to tomorrow. I then hopped on the bench to spark chest day. I did 3 warm up sets before it was time to go live. First set was 255 for 3 reps. Second set was 255 for 3 reps. Third set was 245 for 4 reps. Last set was 245 for 3 reps. Strength levels have been plummeting on Mondays (not sure if its due to Sunday being a low carb day or not but gotta get that fixed). Next was BB incline press for 4x8,8,7,6 (175,175,175,180). Low pulley cable crossover was next for 3x15,13,12 (35,40,40). Last was pec deck for 3x15,12,11 (140,145,150). Now was time for cardio. I did sprints on the treadmill for 24 mins. For the walking portion I did 4.0 speed. For the sprint portion, I did 11.0 (4), 11.5 (4), and 12.0(4). Afterwards, i stretched before heading home and eating a cup of oatmeal, eggs, and a slice of turkey bacon. Leg day on deck tomorrow (hopefully the hip flexors will be a bit looser after doing sprints today).

[Jdot5]

Woke up at 320 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 5 warm up sets, legs felt way better today, before it was time to go live. I initially tried 335 but after 1 shaky rep with very questionable form, I dropped the weight. First set was 315 but barely eeked 3 reps. Second set was even worse as I only hit 315 for 2 reps. Third set I dropped the weight to 300 and hit 4 reps. Last set I stayed at 300 and hit only 3 reps. Definitely feeling the effects of the cut and also may be time for a deload week soon. Next was RDLs for 3x10,8,7 (245,245,250). Leg press was next for 3x9,8,7 (610,610,620). Last was a superset of lying leg curls 4x12,10,10,10 (115) and leg extensions 4x10,10,8,8 (205). Now was time for cardio. I thought about doing the elliptical or even the treadmill for steady state because my legs felt like linguini but sucked it up and did HIIT cardio on the stairclimber for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 16 (2), level 17 (2), level 18 (2), level 19 (3), and level 20 (3). Afterwards, I stretched before heading home and eating pancakes, eggs, and turkey bacon. Heavy shoulder day tomorrow

[Jdot5]

Woke up at 320 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some C4 Ultimate. Upon arriving, I warmed up before heading to spark heavy shoulder and tricep day. First up was seated BB military press for 4x10,8,7,6 (140,140,145,145). Because my legs were still sore (plus energy levels have been pretty bad this week), I did Arnold presses instead of clean and press for 3x10,9,7 (60,60,65). Alternating DB press was next for 3x12,10,8 (55,55,60). Last for shoulders was reverse grip military press for 3x10,10,8 (130). Now was time for triceps. First was close grip bench press for 3x8,8,6 (180). Next was angled bar pushdowns for 3x12,10,8 (85,90,90). Last was weighted dips for 3x10,8,8 (30,30,35). Now was time for steady state cardio on the stairclimber. I did 32 mins: level 11 (6:30), level 12 (6:30), level 13 (7:00), back down to level 10 (1:00), level 11 (3:00), level 12 (4:00), and level 15 (4:00). I had to go down a little bit at the 20 min mark because my body was way too exhausted to try to up the intensity at that point. Afterwards, I stretched before heading home and eating 1 cup of oats, eggs, and turkey bacon. MUCH needed active rest day tomorrow with only abs and cardio planned

[Jdot5]

Woke up at 515, threw on sweat pants and did body weight abs: v-ups 3x15, double crunch 3x15, twisting straight leg crunch 3x15, and side planks 3x30sec each side. Afterwards, i threw on a sweat shirt and did 33 mins on the treadmill. I did 1 min walk, 1 mins power walk, and 1 min run until 33 mins was up. For the slow walk I did 3.5, for the brisk walk I did 4.5, for the run I did 6.5 and 7.0 (5 times each) then 7.5 and 8.0 once each to complete the 33 mins. Back day tomorrow, looking to punish some deadlifts

[Jdot5]

Woke up at 305 and downed a protein shake as well as an intraworkout with carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 5 warm up sets before it was time to go live. First set was 425 for a smooth 5 reps. Second set I went up to 430 and willed my way to 5 reps. Third set I stayed at 430 and hit 4 reps. Fourth set I went up to 435 and eeked 3 reps. Next was lat pulldowns for 3x12,10,8 (80). Reverse grip BB rows were next for 3x8,8,6 (200,205,205). Cable rows followed for 3x12,11,8 (115,115,120). Last was straight arm pulldowns for 3x15,12,10 (55,60,60). I then got on the stairclimber for HIIT cardio for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 16 (1), level 17 (2), level 18 (2), level 19 (3), and level 20 (4). Now was time for ab work. First was hanging knee raises for 4x15 (20). Next was a superset of cable side bends 4x20,20,15,15 (27.5,27.5,32.5,32.5) and cable crunches 4x20,20,15,15 (57.5,57.5,62.5,62.5). I then stretched before heading home and eating pancakes, eggs, and bacon. Pump shoulder and biceps tomorrow.

[Jdot5]

Woke up at 745 and downed a protein shake and downed an intraworkout with carbs. 15 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving I warmed up before heading to spark pump shoulder day (didn't have time for biceps). First up was smith machine upright rows for 3x10 (130). Next was lying upright rows for 3x12,12,10 (50,57.5,57.5). Next was a superset of bent over rear delt cable fly 3x15,15,9 (15,15,20) and rear delt cable fly 3x15,15,12 (20,25,25). Reverse pec deck for 3x15,13,12 (140,150,150). Next was a triple drop set for seated lat raises. First set was 15,15,15 (25,20,15). Second set was 10,12,15 (30,25,20). Third set was 10,12,15 (30,25,20). Last was hammer strength military press for 7x10,10,10,8,10,10,7 (80,80,80,80,70,75,80). Afterwards, I came home and did the treadmill for 21 mins. I did 1 min walk (3.5), 1 min brisk walk (4.5), and 1 min run (7.0, 7.5, and 8.0). I stretched then ate eggs, turkey bacon and 4 cinnamon rolls. Much needed rest day tomorrow.

[Jdot5]

Much needed rest day on Sunday. Weighed in around 202.6 fasted (no change in weight). Really will be cutting carbs down to 75 grams the next few days as well as using a diuretic to get this last bit of water weight off and get dry. Monday will be leg day.

Woke up this morning and ate eggs,
Turkey bacon, and 1/2 cup of oats. 45 mins later, I downed some preworkout before heading out the door to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before decided it would be a deload week for me on compound exercises since strength levels were depleted and so I could be fresh for next week. I did 4x4 at 275. Next was deadlifts. I did 3 warm up sets before it was time to go live. I did 4x4 at 365. Leg extensions was next for 4x12,10,10,8 (205,205,210,210). Last was lying leg curls for 4x12,10,10,8 (115,115,120,120). Afterwards was HIIT cardio for 20 mins on the treadmill. For the walking portion, I did speed 4. For the sprints I did 11.5 (5) and 12.0 (5). Afterwards, I stretched before downing a protein shake and eating a banana. Upper body work tomorrow.

[Jdot5]

Woke up at 830 and made breakfast: eggs, turkey bacon, 1/4 cup of lentils and spinach. 45 mins I downed some preworkout then was out the door heading to the gym. I then warmed up before heading to spark upper body day. First up was machine chest press for 4x10,10,8,8 (130,140,150,160). Next was hammer strength rows for 4x10,10,8,8 (180,190,210,230). Hammer strength military press followed for 4x10,9,8,4 (90,100,110,120). A giant set followed: pec deck 4x15,15,13,12 (140,145,150,155); straight arm pulldowns 4x15,15,12,12 (55,55,60,60); and seated lat raises 4x15,15,15,12 (25,25,25,30). Last was a superset of angled bar pushdowns 4x12,10,9,10 (85) and hammer strength preacher curls 4x12,10,10,10 (70). Now was time for cardio. I did an incline walk on the treadmill for 25
Mins. Afterwards, i downed a protein shake, ate a banana, then stretched before heading home. Final workout on the cut. Now for a much needed vacation to Mexico tomorrow til Saturday. Will return to the gym Monday ready to punish some weights.

[Jdot5]

Had a phenomenal time in Mexico. Before I left Wednesday morning, I weighed in at 197 after doing a water cut with diuretics and slashing carbs to 70g on Monday n Tuesday. I weighed myself on Sunday morning after getting back home Saturday night and came in at 208.2. Now time to get back into the grind of things. Monday I will be starting Jim Stoppani’s Superman Regiment. http://www.muscleandfitness.com/work...ram-training-0

[Jdot5]

Woke up this morning and ate eggs, turkey bacon, half a bagel (32g of carbs), and spinach. Today starts recomping which I will be reverse dieting. I will be doing carb cycling where I’ll be doing 150g of carbs on my upper body day, 125 on my shoulder only day, and 175 on lower body day. An hour and a half later, I downed some C4 ultimate before heading out to the gym. Upon arriving, I warmed up before heading to spark upper body day. The whole workout is filled with supersets of different body parts. First up was a superset of BB bench press 4x15,15,12,10 (175,175,185,185) and BB rows 4x15,15,12,10 (155,155,165,165). Next was a superset of lat pulldowns 4x15,15,12,12 (70,70,75,75) and seated DB military press 4x15,15,12,12 (55,55,60,60). Next was cable crossover 3x15,15,12 (35,35,40) and cable lat raises 3x15,15,12 (20,20,25). Incline DB fly 3x15 (20,25,30) and rear delt fly 3x15,15,10 (15,15,20). DB shrugs 4x15,15,12,12 (75,75,80,80) and dip shrugs 4x15. Last was seated calf raises 4x15,15,12,12 (135,135,140,140) and standing calf raises 4x15,15,12,12 (180). I then stretched, downed a protein shake and ate a banana, before running some errands. I then got home, threw on some sweats, and cut the yard for an hour. Broke a decent sweat. Lower body day on deck for tomorrow.

[Jdot5]

Woke up this morning around 630 and downed a protein shake and ate a banana. 15 mins later, I was out the door heading to the gym. On the way, I downed some C4 Ultimate. Upon arriving, I warmed up before heading to spark leg and arms day. First up was squats and lying leg raises 4x15. First set of squats was 275 for 12 reps. Second set was 275 for 9 reps. I dropped weight down to 265 third set but all I could muster was 8 reps. Last set was 255 and I got 12 reps. Definitely was a readjustment to higher reps since I had been doing sets of 3-5 reps for squats since Mid June. Next was RDLs 4x12,12,10,10 (225) and decline crunches for 4x15. I then did leg extension 4x12,12,12,12 (190,180,180,180) and lying leg curls 4x12 (100) to complete the leg portion of today’s workout. Now was time for arm work. First was tricep pushdowns 4x15,15,15,12 (70,70,75,80) and B.B. curl 4x15,15,13,12 (75,75,80,80). Next was cable overhead tricep extensions 3x15 (42.5, 47.5, 50) and overhead cable curls 3x15 (30,35,42.5). Last was reverse wrist curls 3x15 (20) and wrist curls 3x15,12,12 (85). Afterwards, I stretched before dashing home and eating eggs, turkey bacon, spinach, and a whole bagel. Abs and cardio for tomorrow morning.

[Jdot5]

Ate a caveman breakfast (eggs, turkey bacon, sausage, and spinach) and then an hour 15 later, I did 30 mins on the treadmill. I did 1 min walk, 1 min brisk walk, and 1 min run. Calves is pretty sore still but I was able to break a good sweat. Chest and back tomorrow morning.

[Jdot5]

Ate breakfast this morning around 915, (1/2 bagel, eggs, turkey bacon, and spinach). 45 mins later, I downed C4 Ultimate before heading out to the gym. Upon arriving, I warmed up before heading to spark chest, back, biceps, and triceps. First up was a superset of reverse grip B.B. rows 4x15,15,12,12 (165,165,175,175) and DB bench press 4x15,13,12,12 (75). Next was incline B.B. bench press 4x13,12,12,10 (155) and underhand pull downs 4x15,15,12,12 (100,105,110,115). Incline DB curls 3x15,12,12 (25) and bodyweight dips 3x15,15,12. Last was lying cable curls 4x15 (35,42.5,50,57.5) and lying triceps extensions 4x15,15,15,12 (35,42.5,50,57.5). Now was cardio time. I did 18 mins of HIIT on the stairclimber, 1 min slow and 1 min fast. For the slow portion, I did level 8. For the fast portion, I did level 16 (1), level 17 (2), level 18 (2), level 19 (2), and level 20 (2). Typically I would do more, atleast 20 mins but I had to get my son from daycare but I’ll be doing more tomorrow for sure. Afterwards, I downed a protein shake and ate a banana. Tomorrow is boulder shoulder day.