Lifting weights and eating cookies

[Filmbuff81]

Overshot a couple RPE/RIR tonight, but mainly on isolation stuff, so not really detrimental.

Bench Press - Close Grip (Barbell)
Set 1: 45 lb × 20
Set 2: 135 lb × 5
Set 3: 190 lb × 12 @ 7.5
Set 4: 190 lb × 12 @ 7.5
Set 5: 190 lb × 10 @ 8.5

Chest Fly (Dumbbell)
Set 1: 30 lb × 10 @ 7
Set 2: 30 lb × 10
Set 3: 30 lb × 10 @ 7

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 15 @ 7
Set 2: 50 lb × 15 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 20 lb × 8 @ 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8 @ 8

Triceps Rope Pushdown
Set 1: 50 lb × 15 @ 8
Set 2: 50 lb × 15
Set 3: 50 lb × 15 @ 9

[Filmbuff81]

Trap Bar Deadlift
Set 1: 115 lb × 6
Set 2: 175 lb × 6
Set 3: 225 lb × 10
Set 4: 225 lb × 10
Set 5: 225 lb × 10
Set 6: 225 lb × 10

Pendlay Row (Barbell)
Set 1: 135 lb × 10 @ 6.5
Set 2: 135 lb × 12 @ 7

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 10 @ 7
Set 2: 70 lb × 10 @ 7.5

Hip Thrust (Barbell)
Set 1: 185 lb × 12 @ 7.5
Set 2: 185 lb × 12
Set 3: 185 lb × 12
Set 4: 185 lb × 12 @ 7.5

Superset

Decline Crunch
Set 1: 10 reps @ 7.5
Set 2: 10 reps
Set 3: 10 reps

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 @ 7
Set 2: 25 lb × 10 @ 7
Set 3: 25 lb × 10 @ 7

Another solid day. Rest day tomorrow and then Back at it.

[Anthony21]

Good training bro. How is your knee feeling?

[Filmbuff81]

Workout from last night.

On another note. My weight continues to hover from 268-272. But I appear to be recomping.

Looking like I’m dropping fat, and shoulders, traps, and arms are starting to look leaner too.

I tend to drop fat from the stomach last, and it’s slowly leaning out.

Incline Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 95 lb × 10
Set 3: 135 lb × 6
Set 4: 180 lb × 8 @ 7.5
Set 5: 180 lb × 8 @ 7.5
Set 6: 180 lb × 8 @ 7.5
Set 7: 180 lb × 8 @ 8

Incline Chest Fly (Dumbbell)
Set 1: 25 lb × 18 @ 7
Set 2: 25 lb × 17 @ 7
Set 3: 25 lb × 18 @ 7
Set 4: 25 lb × 18 @ 7.5

Bench Press (Dumbbell)
Set 1: 60 lb × 12 @ 7
Set 2: 60 lb × 14 @ 7.5
Set 3: 60 lb × 12 @ 8

Lateral Raise (Dumbbell)
Set 1: 15 lb × 12 @ 7.5
Set 2: 15 lb × 11 @ 8.5
Set 3: 15 lb × 8 @ 8.5
Set 4: 15 lb × 8 @ 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 55 lb × 13 @ 7.5
Set 2: 55 lb × 13 @ 8
Set 3: 55 lb × 12 @ 7.5
Set 4: 55 lb × 10 @ 8

[Filmbuff81]

Todays workout

V-Grip Lat Pulldown (Cable)
Set 1: 55 lb × 20 @ 7 [Warm-up]
Set 2: 115 lb × 13 @ 7
Set 3: 115 lb × 13 @ 7
Set 4: 115 lb × 13
Set 5: 115 lb × 12 @ 7.5

Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 8 @ 7.5
Set 2: 115 lb × 10 @ 7.5
Set 3: 115 lb × 10 @ 7
Set 4: 115 lb × 10 @ 7

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 10 @ 7
Set 2: 70 lb × 10 @ 7
Set 3: 70 lb × 10 @ 7

Reverse Fly (Dumbbell)
Set 1: 15 lb × 10 @ 7
Set 2: 15 lb × 10 @ 7
Set 3: 15 lb × 10 @ 7
Set 4: 15 lb × 10 @ 7

Bicep Twist Curl (Dumbbell)
Set 1: 25 lb × 12 @ 7
Set 2: 25 lb × 12
Set 3: 25 lb × 12 @ 7.5
Set 4: 25 lb × 12 @ 8.5

[Filmbuff81]

Incline Bench Press (Dumbbell)
Set 1: 70 lb × 15 @ 7.5
Set 2: 70 lb × 13 @ 7.5

Bench Press (Dumbbell)
Set 1: 70 lb × 12 @ 7.5
Set 2: 70 lb × 10 @ 8

Squat (Barbell)
Set 1: 135 lb × 6 [Warm-up]
Set 2: 195 lb × 10 @ 7.5
Set 3: 195 lb × 10 @ 7.5
Set 4: 195 lb × 10 @ 7.5
Set 5: 195 lb × 10 @ 7.5
Set 6: 195 lb × 10 @ 8

Standing Calf Raise (Dumbbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15
Set 5: 70 lb × 15
Set 6: 70 lb × 15

[Filmbuff81]

Another solid day. Not much to say.

Happy holidays.

Pendlay Row (Barbell)
Set 1: 140 lb × 12 @ 6.5
Set 2: 140 lb × 12
Set 3: 140 lb × 10
Set 4: 140 lb × 10 @ 8

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 10 @ 7.5
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10 @ 8.5

Lat Pulldown (Cable)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Notes: Parallel Pulldown

Reverse Fly (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Set 4: 20 lb × 10

EZ bar curl
Set 1: 65 lb × 12
Set 2: 65 lb × 10
Set 3: 65 lb × 10

[Filmbuff81]

Wife and Bebe, and me all have the flu so I’m shut down for a few days.

Got a plate loading cable machine from Titan fitness.

Excited to put it together since my other ****ty lat Pulldown machine is rather limited and wobbly.

Knee is getting better. At this point most pain seems to be originating from muscles getting tight.

So if I can get the overall inflammation under control, I should be able to get back to a proper routine with conditioning soon.

Back is looking thick these days, so the added upper body work has been worthwhile.

I’ll look for a way to incorporate it into my training once I’m feeling better.

Something in the spirit of 5/3/1 bodybuild the Upper/athlete the lower could be good.

But not the runnng. My knees wouldn’t like that, so the conditioning aspect would need to adjust.

[Anthony21]

My one thought when it comes to Titan Fitness...




Hope you and the fam had a good Christmas. That's a bummer that all of you guys are sick though.

[Filmbuff81]

Lol the reviews for the cable machines I saw on Reddit were solid. Plus $200 is so cheap compared to anything else I can get, so it’s worth the gamble.

Yeah this was a surviving Christmas vs celebrating Christmas year lol. Ugh.

[Anthony21]

Lol the reviews for the cable machines I saw on Reddit were solid. Plus $200 is so cheap compared to anything else I can get, so it’s worth the gamble.

Yeah this was a surviving Christmas vs celebrating Christmas year lol. Ugh.

Personal preference but I can't support Titan fitness. I hope the piece of equipment is at least decent for you. I've just seen far too much bad equipment from them, if I ever get a home gym their equipment isn't taking any space of it up lol.

[Filmbuff81]

First workout since getting sick last week.

Went pretty good overall.

I’ll probably just use this week as a introductory week to get back in the swing of things.

Overhead Press (Barbell)
Set 1: 105 lb × 5
Set 2: 125 lb × 5
Set 3: 135 lb × 5

Overhead Press (Dumbbell)
Set 1: 55 lb × 10
Set 2: 55 lb × 10
Set 3: 45 lb × 10
Set 4: 45 lb × 10
Set 5: 45 lb × 10

Lat Pulldown (Cable)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Face Pull (Cable)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15

Chest Fly
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15

[Filmbuff81]

Box Squat (Barbell)
Set 1: 135 lb × 5
Set 2: 185 lb × 5
Set 3: 205 lb × 5
Set 4: 235 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
Set 7: 185 lb × 5

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Glute Ham Raise
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Reverse Fly (Cable)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Hammer Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12

Lateral Raise (Cable)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Chest Fly
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Notes: Low position



Overall solid night. Not pushing volume too high this week.

Got some compression pants which seems to help the knee feel ok during training.

Still a bit squirrelly other times, but not much pain in the way of pain during training so that’s good.

[Anthony21]

Happy New Year man.

Way to bring in the 2019 with what looks like two solid training sessions. I hope that knee feels better bro.

[Filmbuff81]

Thanks Anthony!

Still sick and the knee still Gives me grief, but during training it’s not bad.

So it’s more about managing the pain other times it seems now. Which I guess is progress.

Still sick too, but at least I am slowly getting back in the swing of things.

[DavoBC]

Film, happy new year dude! Just checkin in - congrats on the baby and starting a business!

[Filmbuff81]

Film, happy new year dude! Just checkin in - congrats on the baby and starting a business!

Holy sh!t you’re still kicking it?

You have a log going?

[Filmbuff81]

So I’m gonna run 5/3/1 for a bit.

I’m going to bastardize the Bodybuild the Upper/Athlete the Lower.

Basically I’m just going to do the programmed prowler/sled stuff for now and eventually add in the running as I gauge how the knee is going.

I’ve got some battle ropes I can use for conditioning without killing my knees.



Thursday, January 10, 2019 at 12:04 AM

Overhead Press (Barbell)
Set 1: 105 lb × 5
Set 2: 120 lb × 5
Set 3: 135 lb × 5
Set 4: 105 lb × 10
Set 5: 105 lb × 10
Set 6: 105 lb × 10
Set 7: 105 lb × 10
Set 8: 105 lb × 10

Warmups and working sets supersetred with

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

5x10 supersetted with the Pulldowns.

Lat Pulldown (Cable)
Set 1: 115 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10
Set 4: 115 lb × 10
Set 5: 115 lb × 10

Notes: V-Grip

Face Pull (Cable)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15

Chest Fly
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15



Incline Bench Press (Dumbbell)
Set 1: 65 lb × 13
Set 2: 65 lb × 10

Face pulls and flys were part of my
Warmup.

[Filmbuff81]

5/3/1 BB UPPER/ATHLETE LOWER - Week 1 Day 2
Friday, January 11, 2019 at 12:16 AM

Box Squat (Barbell)
Set 1: 135 lb × 5
Set 2: 185 lb × 5
Set 3: 210 lb × 5
Set 4: 235 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
Set 7: 185 lb × 5

Dips and face Pulls supersets with squats

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps

Face Pulls
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Set 4: 20 lb × 10
Set 5: 20 lb × 10
Set 6: 20 lb × 10
Set 7: 20 lb × 10

Superset

Hammer Curl (Cable)
Set 1: 40 lb × 20
Set 2: 40 lb × 20
Set 3: 40 lb × 20

Triceps Rope Pushdown
Set 1: 40 lb × 20
Set 2: 40 lb × 20
Set 3: 40 lb × 20


Glute Ham Raise
Set 1: 8 reps
Set 2: 5 reps

Tomorrow should tell the tale on how the knee is doing.

Felt decent today. A little tight and clicks. But not too bad.

If it holds up well, I will introduce the runnng and prowler work, but at 50% of what is recommended in the forever book.

Once I’ve seen if my knee can handle things, I’ll slowly up the volume of lower body conditioning.

I’ve been jumping a bit of rope and it seems ok.

[Filmbuff81]

Rows and ab wheel supersetted with bench press.

Face pulls part of my warmup and fly’s done at the end as a cool down.

5/3/1 - BB upper/athlete Lower Day 3 - Bench press
Saturday, January 12, 2019 at 2:21 PM

Bench Press (Barbell)
Set 1: 45 lb × 10
Set 2: 95 lb × 8
Set 3: 135 lb × 5
Set 4: 170 lb × 5
Set 5: 195 lb × 5
Set 6: 220 lb × 5
Set 7: 170 lb × 10
Set 8: 170 lb × 10
Set 9: 170 lb × 10
Set 10: 170 lb × 10
Set 11: 170 lb × 10

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10

Face Pull (Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Chest Fly
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 15

[Filmbuff81]

531 - BB upper/athlete Lower - Day 4
Sunday, January 13, 2019 at 10:39 PM

Trap Bar Deadlift
Set 1: 115 lb × 5
Set 2: 185 lb × 5
Set 3: 215 lb × 5
Set 4: 245 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
Set 7: 185 lb × 5
Set 8: 185 lb × 5
Set 9: 185 lb × 5
Set 10: 185 lb × 5
Set 11: 185 lb × 5
Set 12: 185 lb × 5
Set 13: 185 lb × 5
Set 14: 185 lb × 5

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Overhead Press (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12

Reverse Fly (Cable)
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 12

Standing Single Leg curl
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 15

Straight Arm Pulldown
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12
Set 4: 115 lb × 12

All the pressing exercises were supersetted with the 10x5 deadlifts.

Eventually I might do weighted dips for 10x5

But I was cool with just doing BW today.

[Filmbuff81]

2 weeks of crazy work schedule.

Didn’t realize how long since I posted.

BB Upper/Athlete Lower. Killed me a bit.

So switching to keypteia for this next cycle to get my workouts done faster.

My work schedule picked up about a month faster than expected due to a pretty mild winter among other factors, so I need to adjust training to allow me to get work in without killing myself. My traps, upper back, shoulders etc. Are looking big. I ended up putting on weight, but from the looks I’m saying mostly muscle.

Not my intended goal though, so I’m hoping the added conditioning will help me drop some
Fat.

I started the prep phase today.

Today I did OHP which if you know Krypteia is supersetted with DB goblet squats and DB SLDL which have a shrug at the top.

My left hand that got injured in the car accident, held up until the 8th rep of the final set of SLDL lol. But it’s obvious it’s still healing a bit.

I managed squeak the last 2 reps with my pink and left ring finger off the dumbbell.

I also bought a fan bike and love it. My only regret is not getting one sooner.

Main work was done in 45 minutes.

The entire workout of warmup, throws, and some cycling of about 4km all took me an hour.

Overhead Press (Barbell)
Set 1: 45 lb × 10
Set 2: 60 lb × 5
Set 3: 70 lb × 5
Set 4: 85 lb × 5
Set 5: 95 lb × 5
Set 6: 105 lb × 5
Set 7: 120 lb × 5
Set 8: 95 lb × 5
Set 9: 95 lb × 5
Set 10: 95 lb × 5
Set 11: 95 lb × 5
Set 12: 95 lb × 5

Goblet Squat (Kettlebell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10
Set 6: 65 lb × 10

Stiff Leg Deadlift (Dumbbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10
Set 6: 65 lb × 10

Face Pull (Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 15
Set 5: 40 lb × 15
Set 6: 40 lb × 15

Tomorrow or Tuesday will be squats.

Whichever day is my off day, my
Goal is 3-5km on the bike.

I’m slowly building the cycling up over time until I’m doing 50km which would equal 30 miles a week as suggested by Jim.

[Anthony21]

I've been interested in the Krypteia program myself and may run that in the future.

I'm definitely interested to see how it works out for you.

[Filmbuff81]

I've been interested in the Krypteia program myself and may run that in the future.

I'm definitely interested to see how it works out for you.

It’s a nice change of pace “do this” type of template.

Perfect for me right now with work. I can just get a bunch of training in without killing myself too much.

I’m going to bed at like 1am most nights sometimes later; so not having to think too much is exactly what I need.

My forearms were massive after the workout lol.

[Filmbuff81]

Last 3 workouts of the week went well, especially considering I was very busy working too.

Deadlift day with dips and inverted rows/fat man chins definitely did a number on me, but I’ve been getting everything done quite comfortably.

I added very light light high rep cable hammer curls to deadlift day, because my elbows were feeling pretty achy.

But it’s nothing strenuous. It’s simply for blood flow and to maintain elbow health.

Edit- adding workouts.

Squat (Barbell)
Set 1: 45 lb × 10
Set 2: 105 lb × 5
Set 3: 130 lb × 5
Set 4: 160 lb × 5
Set 5: 170 lb × 5
Set 6: 195 lb × 5
Set 7: 225 lb × 5
Set 8: 170 lb × 5
Set 9: 170 lb × 5
Set 10: 170 lb × 5
Set 11: 170 lb × 5
Set 12: 170 lb × 5

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps

Incline Row (Dumbbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10
Set 6: 65 lb × 10

Face Pull (Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 15
Set 5: 40 lb × 15
Set 6: 40 lb × 15

[Filmbuff81]

Krypteia Prep W1D3 Bench Press

Bench Press - Close Grip (Barbell)
Set 1: 45 lb × 10
Set 2: 90 lb × 5
Set 3: 110 lb × 5
Set 4: 135 lb × 5
Set 5: 145 lb × 5
Set 6: 165 lb × 5
Set 7: 190 lb × 5
Set 8: 145 lb × 5
Set 9: 145 lb × 5
Set 10: 145 lb × 5
Set 11: 145 lb × 5
Set 12: 145 lb × 5

Goblet Squat (Kettlebell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10
Set 6: 65 lb × 10

Stiff Leg Deadlift (Dumbbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 10
Set 5: 65 lb × 10
Set 6: 65 lb × 10

Face Pull (Cable)
Set 1: 20 lb × 25
Set 2: 20 lb × 25
Set 3: 20 lb × 25
Set 4: 20 lb × 25

[Filmbuff81]

Krypteia Prep W1D4 - Deadlift

Trap Bar Deadlift
Set 1: 115 lb × 5
Set 2: 145 lb × 5
Set 3: 175 lb × 5
Set 4: 185 lb × 5
Set 5: 215 lb × 5
Set 6: 245 lb × 5
Set 7: 185 lb × 5
Set 8: 185 lb × 5
Set 9: 185 lb × 5
Set 10: 185 lb × 5
Set 11: 185 lb × 5

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 7 reps

Face Pull (Cable)
Set 1: 20 lb × 25
Set 2: 20 lb × 25
Set 3: 20 lb × 25
Set 4: 20 lb × 25

Hammer Curl (Cable)
Set 1: 20 lb × 25
Set 2: 20 lb × 25
Set 3: 2 lb × 25

[Anthony21]

How is the program treating you so far? Recovery pretty solid?

The training is looking good man.

[Filmbuff81]

How is the program treating you so far? Recovery pretty solid?

The training is looking good man.

Recovery is not too bad.

I was sore for sure after the deadlift day.

Back at it tonight.

Work is super busy, so I’m taking an extra day of rest if needed.

[Filmbuff81]

So I decided to hunker down for 3 months and just strip my life down.

Family, work, train.

I didn’t do much anything aside from see a couple movies and focus on creating a repeatable routine.

I also do a hard 12 week cut.

I am now 245-248 depending on carb intake.

So 33ish pounds down.

Training and diet have obviously both been on point even with a hectic work schedule.

I did a meso of Krypteia but it was crushing me, so went back to a Bodybuilding/physique focus.

Did a bit of time on Eric helms beginner program 4 day program again to reduce fatigue.

I then transitioned back into higher volume training with renaissance periodization 5 day physique template I have.

His week is a reload and since it’s been basically zero deloads in months, took a break from weights this week.

Starting back up tomorrow along with a VERY controlled small cut.

I’m tapering back up to maintenance over the next 4-7 weeks before sticking at maintenance for another 4-7.

I’m going to start posting again now that I’ve found. A good rhythm in balancing work and life.