Transition to Bodybuilding - Become a Monster

[musclehead09]

It's been a long time since I last posted on these forums. I've been training consistently for a long time again and have shifted focus over the last couple of years from powerlifting to physique oriented goals. I went from a really fat 205 lbs at 5'6 to 162 at my lowest in January 2021. I've gone back up to 181 a couple of times and back down to 170. My best lifts when I was fat were a 445 wrapped squat (405 no wraps), 275 pause bench and 435 deadlift. Since cutting down I've hit 420 in wraps, benched 265 and deadlifted 415 at 180.

Now I am gunning to hit 10% bodyfat while maintaining as much strength as I can, primarily training in the 5-12 rep range but occasionally going lower than 5 and frequently going higher than 12. Having physique goals in mind, I am now more focused on getting stronger in these rep ranges across more variations commonly done for bodybuilding (e.g., incline bench, high bar squat, SLDL, rows, lat pulldowns/chins, and a variety of dumbbell + machine movements). My caloric intake and macros are dependent upon the day. Traditionally I've done Push Legs Pull 2x a week but lately I have really enjoyed a rotating 4-5 day bro split taking rest only as needed so everything is still hit every 4-5 days. My sleep, diet and supplementation have never been better so I am feeling recovered every morning. I sleep 8 or 9 to 4-5 most days and train upon waking and getting a quick meal in.

First post in this thread will be my first week of training since my last deload. I came off a protein sparing modified fast which was a dumb idea as my strength was down the first part of the week but it came back mid week after having a few days of normal carbs in my cutting diet.

Also, feel free to follow me on IG @wardog2k

[musclehead09]

Sunday January 8, 2023 Chest/Shoulders/Calves

Incline BB Bench - Top set 175x2, Backoff set 155x6
HS Flat Bench - Top set 207x5 (failed 6)
HS Decline Bench T- op set Dropset 277x6 + 187x7 + 97x10
Pec Dec Fly - 85-95x12, 115-125x8
Low to High Cable Crossover - 20x15, 25x12, 30x10, 35x8
Cybex Side Lateral - 55x12, 65x8, 70x8
HS Rear Delt Fly - 95x15, 125x12, 135x8
Nautilus Shoulder Press - 120x10, 150x5 (failed 6)
Donkey Calf Raise 100x10, 120x8, 140x6


Monday January 9, 2023 Back/Abs

HS Lat Pulldown (Underhand) - Top sets 181x6 and 201x4
Wide Lat Pulldown (Host Cable) - Top set 145x8, Backoff set 130x8
Chest Sup T-Bar Row - Top Set 115 + Machine x6, Backoff set 102.5 + Machine x7
One Arm HS Low Row - Top sets 119x8, 129x6
Seated Cable Row - Top set 145x8
Straight Arm Pulldown (FST-7 movement) - 30x12 (Hoist Lat Pulldown area), 30x15 (Swapped to Hoist Tricep Pushdown area), 40x12, 50x8, 40x8, 30x10, 20x15
Hanging Leg Raise BW 2x15, BWx12,10


Tuesday January 10, 2023 Arms/Calves (Light)

Superset Rope Pushdown w/ Rope Curl top set for each 50x8

Superset:
Smith JM Press Top sets 135x6 and 155x4
EZ Bar Curl Top Sets 75x8 and 85x6

Superset:
Face Away Cable Curl 40x12, 50x10, 60x8
Cross Body Pushdown 20x12, 35x10, 60x5 (misload)

HS Preacher Curl 44x12, 49x7, 44x8, 39x8

Seated Calf Raise 90x10 + 115x8


Wednesday January 12, 2023 Legs

Seated Leg Curl - Top Set Dropset 110x8 + 80x8 + 50x8
HS Leg Press - Top set 658x6, Backoff set 528x10
High Bar Squat - Top sets 255x3, 285x1 (unexpected horrendous strength levels on this day)
Cybex Leg Extension - Top set Dropset 165x8 + 115x6 + 85x8
Unilateral Standing Leg Curl - 10x12, 20x8
Donkey Calf Raise - 120x8, 160x6, 200x6
Rotary Calf - 115x10, 135x8-9


Thursday January 13, 2023 Shoulders/Chest

HS Rear Delt Fly - Top sets 130x10, 145x6, 160x6
Smith Military Press - Top Set 155x6 (Big PR), Backoff set 135x8
DB Side Lateral - Top set 35's x6 + 6 partials, Backoff set 25's x12
HS BTN Press - Top set 151x8, Backoff set 131x9
One Arm Cable Side Lateral - Top sets 20x10, 25x8, 30x6
Face Pull 5 work sets total - 30x15, 40x12, 50x10, 60x8, 70x6
Seated Cable - Top sets 40x15, 50x10, 60x8


Friday January 14, 2023 Back/Calves

One Arm Lat Pulldown (Potentiation movement) top set 120x8 (not close to failure)
Veinkik Lat Pulldown - Top set Dropset 160x8 + 120x6 + 85x8
T-Bar Row (Free weight) - Top set Dropset 4 plates x5 + 3 plates x5 + 2 plates x5 (PR; haven't done these in years though)
Seated One Arm HS Row - Top set 3 plates (141) x10 (PR)
Straight Arm Rope Pulldown 4 work sets on middle Hoist Cable Pulley - 60x15, 70x12, 80x10, 90x8
HS Shrug - Top set 275x6
Donkey Calf Raise - Top sets 80x15 and 120x10


Saturday January 15, 2023 Arms (Heavy)

Close Grip Bench Press - Top set 225x2, Backoff sets 185 2x5
Standing DB Curl - Top sets 30's x8, 35's x6, 40's x5

Superset:
Rope Pushdown 40x15, 50x12, 60x8
Overhead Rope Extension 40x15, 50x8, 60x4

EZ Bar Preacher Curl - Top sets 65x8, Dropset 70x4 + 50x6
Face Away Cable Curl (FST-7 Movement) - 30x12, 40x8, 50x8, 45x8, 40x8, 35x10, 30x15


I will post every set and rep on most entries to this logbook/journal but I wanted to give a summary of the main sets for each movement my first week for this post. I am writing down my diet by pen in an actual journal.

[musclehead09]

Sunday January 15, 2023

Leg Day (AM Bodyweight 171)

Foam roll/stretch 6:30 (needed this for the first time in awhile due to left knee pain for 2 days after Wednesday's leg session. I did multiple HIIT sessions with sprinting last week which in hindsight was probably a bad idea so I'll keep it to LISS cardio most of the time again which I'll also start tracking here).


Cybex Lying Leg Curl (60-90 sec rest)
50x12
70x10
90x8
Top set - 110x7
Backoff set - 100x8

High Bar Squat (5 min rest between last couple sets; 2-3 mins between preceeding sets)
45 2x8
135x8
185x6
225x5 (add belt)
275x4 (add wraps)
Top set - 315x4 w/ wraps

Cybex Pin Loaded Leg Press (only did this due to plate loaded machines being taken; 60-90 sec rest)
135x12
195x10
255x8
Top set - 315x10

Cybex Leg Extension (45-60 sec rest)
50x20
70x15
90x12
110x10
130x10
(I usually go heavier on these but with the knee pain from last Wednesday and going to the gym daily right now I'm going to start upping the reps every other session)

Dumbbell RDL
100's 2x8

Standing Calf Raise (45 sec rest)
100x10
130x8
Top set - 160x6
Backoff set - 145x6

Adductor Machine (45 sec rest)
50x15
60x12
70x8

Abductor Machine (45 sec rest)
60x8
50x8
(Abductors were already sore so cut it here)

Sauna - 10 minutes


My best with 315 on wrapped squat was 12 reps weighing around 200 lbs but it was low bar. I want to work my way back up to that while getting into the 160's. I have also hit 315x10 a number of times without wraps low bar but still weighed more than 190. My quads look a lot better now than back then. I will be rotating in hack squats as well depending on how I feel and I want to get to 3 plates on that. Hacks were always more difficult than free weight squats for me but also wrecked my knees before I started doing leg curls to warmup the knee beforehand.

[musclehead09]

So on the 16th I puked my guts out and took a few days off then have been training daily since. I’ll post each workout since then.

Monday January 16, 2024

Chest/Abs

Incline BB Bench (3 min rest)
45 2x8
95x8
135x6
150x5
165x3
175x2
185x2
170x4
155x7

Flat HS Bench (2+ min rest)
97x8
147x8
187x6
207x6

Decline HS Bench (2+ min rest)
97x12
187x10
237x8
272x5 + 3 partials

Incline DB Fly (1:30 rest)
45’s x12
50’s x8

Pec Dec Fly (1 min rest)
85x12
115x10
130x6

High to Low Cable Crossover
40x15
50x12
60x8
45x10
(45 sec rest)

Vertical Crunch (1:30 rest)
25x15
35x10

V-up
BW 2x12

[musclehead09]

Thursday January 19, 2023

Shoulders/Back

Rear Delt Fly
70x15
100x12
115x10
130x8
145x8

Seated DB Press
30’s x8
40’s x8
50’s x6
60’s x6

One Arm Cable Side Lateral
25x8
20x8

HS BTN Press
100x10
130x8
150x8
170x6

Cybex Side Lateral
50x12
60x10
70x8
Dropset 80x6 + 60x6 + 40x6

Cable Rear Delt Fly
20x15
30x15
40x15
50x12
60x7
45x12

Wide Lat Pulldown
100x10
115x8
130x6

Cybex Seated Row
70x10
110x8
130x6

[musclehead09]

Friday January 20, 2023

Legs

Icarian Lying Leg Curl
80x10
100x10
120x8
140x8

High Bar Squat
45 2x8
135x6
225x5 (add belt)
275x3 (tighten belt)
315x5 w/ wraps (great set weighing 170)

Cybex Leg Extension
100x10
140x8
160x8
180x6

Standing Calf Raise
100x10
130x8

Adductor Machine
50x15
60x12

[musclehead09]

Saturday January 21, 2023

Chest/Tris

Incline BB Bench
45 2x8
95x6
135x5
150x4
165x3
175x1
185x3

Flat DB Bench
50’s x10
60’s x8
70’s x8
80’s x6
90’s x4

Incline HS Bench
98x12
148x10
188x8

High to Low Crossover
30-35x12
45x10
60x8

Cable Seated Tri Overhead Ext
40x12
50x10
60x7

EZ Bar Pushdown (Hoist Middle)
60x10
90x10
120x8
135x8 (PR)

One Arm DB OH Ext
20x8
25x6

[musclehead09]

Sunday January 21, 2023

Back/Calves

Neutral Lat Pulldown
85x10
115x8
145x8
175x6
160x8

Block Pull (mid shin)
135x8
225x6
275x4
315x3
350x3 (good set)
315x5 (Beltless)

Yates Row
135x8 (Underhand)
185x6 (Underhand)
185x6 (Overhand)

Veinkik Cable Row
85x12
120x10
140x8
160x6

Rope Straight Arm Pulldown(FST-7)
30x15
40x12
50x8
50x8
40x8
30x10
20x15

Standing Calf Raise
100x10
130x8
160x8
145x8

[musclehead09]

Monday January 23, 2023

Shoulders & Biceps

HS Rear Delt Fly (FST-7)
70x15
85x12
100x10
115x8
130x8
110x8
100x8

Smith Military Press
15x8
65x8
105x8
135x6
165x3
175x2

BTN HS Press
100x8
150x8
170x5 (failed 6)

Cybex Side Lateral
50x12
60x10
80x8 (misload; felt great)
Dropset 90x6 + 70x6 + 50x6 (PR)

Face Pull (Hoist outer)
40x12
60x10
80x6

HS Prescher Curl
49x8
64x8
74x6
84x4

EZ Bar Cable Curl
70x10
90x8
110x8
135x6
150x6 (PR)

Bisolater Curl
100x12
90x10
70x15
50x22

[musclehead09]

Tuesday January 24, 2023

Leg Day

Seated Leg Curl
50x10
70x10
90x10
110x8 + 70x8

High Bar Squat
45x8
135x6
185x5
225x4
275x2
315x1 w/ wraps (Terrible)

Rogue Leg Press
388x10
478 2x8

HS Leg Extension
100x12
140x8
120x10

Seated Calf Raise
110x12,10

V-up
BW 2x15

[musclehead09]

Wednesday January 25, 2023

Chest & Calves

Flat BB Bench
45 2x10
135x8
165x8
195x6
225x3
245x3 w/ slingshot
225x3

Incline BB Bench
45x8
135x6
155x6

HS Flat Bench
97x10
147x8
187x6

Incline DB Fly
45's x10
50's x8
55's x6

Pec Dec Fly
130x12
145x7

High to Low Crossover
60x8-10
50x10
40x12

Standing Calf Raise
130x8
160x6
100x8


Went wider on all my pressing movements this day and felt great for the chest. Wasn’t planning on the Pec Dec but all crossover cables were taken then once one was available I took it rather than doing another set or two on the Pec Dec.

This much volume on chest in the past would’ve been bad for me but I’m sleeping 7-8 hours a night and eating perfectly so these types of workouts have been fine. While I’m currently having fun on a bro split it’s accelerated so everything is hit every 4-5 days still.

[musclehead09]

Thursday January 26, 2023

Back/Biceps and Abs

Assisted Pull-up (used as a warmup)
62.5 assistance x12
37.5 assistance x8
12.5 assistance x6

Chin-up
BW 3x8

T-Bar Row
1 plate x10
2 plates x8
3 plates x8
4 plates x6 (PR)

Dual Handle Cable Row
70x12
100x10
140x8
180x6

Veinkik Lat Pulldown
100x15
115x10
130x8

One Arm DB Preacher Curl
25x8
30 2x6

Rope Curl
35x15
42.5 x10
50x8
30x20

Hoist Crunch
105x15
125x12
145x10
165x8

[musclehead09]

Friday January 27, 2023

Shoulders & Traps

HS Rear Delt Fly
85x12
115x10
145x8
130x8

Smith Military Press
15x12
65x10
105x8
155x7 (PR)

DB Side Lateral
15’s x15
25’s x12
27.5’s x10

One Arm Rear Delt Pulldown
40x12
60x8
50x10

Arsenal Strength Side Lateral
50x12
60x8
70x6
40x12

DB Front Raise
25’s 2x10

DB Shrug
85’s x12
95’s x10
105’s x8
115’s x8

[musclehead09]

Saturday January 28, 2023

Leg Day

Icarian Lying Leg Curl
70x15
100x12
130x10
Dropset 160x8 + 120x5 + 80x6 (PR)
Dropset 140x6 + 100x4 + 60x4

Rack RDL (Mid Shin)
135x8
225x8
315x6
350x4
365x3

Cybex Hack Squat
165x8
215x6
255x6 w/ wraps
305x6 w/ wraps

HS Iso Leg Press
194x12
374x10
464x8

Cybex Leg Extension
110x15
130x10
Dropset 150x8 + 90x6 + 50x6 (could barely walk after this)

Standing Calf Raise
130x8
175x6
100x8
70x10

Adductor Machine
55x12
65x10
75x8

[musclehead09]

Sunday January 29, 2023

Chest/Tris + Abs

Incline HS Press
98x12
148x10
168x8
188x8
208x6 (2 plates and a 10 per side)

Decline BB Bench
45x12
135x8
185x6
205x6
225x4

Seated Cable Press
70x10
80x8
90x8
100x8

High to Low Cable Crossover
45x12
60x10
70x8
80x8

Lying DB Tri Extension
25’s x12
30’s x8,6

EZ Bar Pushdown
40x12
60x10
70x8

HS Dip
94x10
144x10
188x8
238x8 (PR)

Cable Crunch
30x20
40x20
50x20
60x10

Also walked in the evening

[musclehead09]

Monday January 30, 2023

Back/Bis + Calves

Warmup 5 minute bike

Wide Lat Pulldown
70x12
100x10
140x8
160x8 (partials)

Veinkik Lat Pulldown
120x8
160x8
180x6

Yates Row
135x8
185x6
205x5

One Arm HS Low Row
49x8
94x8
119x8

V-Bar Cable Row
85x12
115x10
145x8
175x8

One Arm HS Preacher Curl
29x8
34x6
39x6 (PR)

Alt DB Curl
27.5's x8
35's x8
40's x6 (great feeling)

Concentration Curl
15x12
25x10
30x8
(Best a concentration curl has ever felt for me)

Seated Calf Raise
45x12
90x10
115x8
Dropset 135x6 + 90x6 + 45x6

Walked 20 mins 6 hours post workout for my lunch break then walked another 21 mins at night just now.

[musclehead09]

Will begin to track macros here for ease of doing so.

Monday January 30 nutrition

Meal 1
Premier shake + 82g banana
3g fat
24g carbs
30g protein

Intra workout
BCAAs
5g protein

Meal 2
Vanilla whey, 8oz skim FL, 5g creatine, 16g PB Fit, fish oil
5g fat
15g carbs
45g protein

Post workout #2
BCAAs
5g protein

Meal 3 (snack)
4oz Turkey
3g fat
4g carbs
20g protein

Meal 4
4.6oz cooked chicken, 9g light butter, 1 serving noodles, spinach, 2 servings mango salsa, 28g mozzarella cheese
7g fat
54g carbs
56g protein

Meal 5
36g whey, 8oz 2% FL
6.5g fat
9g carbs
38g protein

Meal 6
Green Yogurt, 8g PB Fit, 46g blueberries, 40g strawberries
1g fat
19g carbs
19g protein

Meal 7
Premier shake
3g fat
5g carbs
30g protein

Meal 8
2 slices keto bread, 2 whole eggs, 4 servings egg whites, 28g light butter, spinach, nandos medium sauce, 1 sliced cheese
29g fat
25g carbs
43g protein

Meal 9 (Pre bed snack)
Tuna + nandos medium sauce + mustard
1.5g fat
29g protein

2/3 serving Glucosamine + Melatonin
5g carb


2451 cals
59g fat
160g carbs
320g protein

[musclehead09]

Tuesday January 31, 2023

Shoulders/Traps & Abs

Seated DB Shoulder Press
25’s x12
35’s x10
40’s x8
50’s x6
60's x10 (monster PR)
70’s x0

Cybex Side Lateral (Outside Facing)
55x12
70x10
80x6
75x8

Cybex Rear Delt Fly
70x12
100x10
120x8
140x6

Neutral Nautilus Shoulder Press
100x12
120x10
140x10
160x8
180x8
200x6

Hoist Face Pull (Inner) FST-7
60x15
70x15
80x12
90x10
100x8
110x8
90x8

Barbell Shrug
135x12
225x10
275x8
315x8

V-up
BWx15,12,12,10

Sauna 8:30; bike 7 mins

Walked 31 mins 6 hours post workout

Walked another 21:40 in the evening which included a mile in the first 15 mins.

[musclehead09]

Tuesday January 31, 2023 nutrition

Premier Shake
3g fat
5g carbs
30g protein

BCAAs
5g protein

36g mint whey, 8oz 2% FL, 5g creatine, BCAAs, fish oil
7.5g fat
9g carbs
43g protein

Coffee + 8oz skim FL
6g carbs
13g protein

4.6oz cooked chicken, 1 serving pasta, green beans, 2 servings mango salsa, 9g low fat butter
7.5g fat
50g carbs
47g protein

Yogurt + 16g PB Fit + 92g banana
2g fat
33g carbs
23g protein

Premier Shake
3g fat
5g carbs
30g protein

2 slices keto bread, 4 servings egg whites, 2 whole eggs, 4oz Turkey, 28g fat free mozzarella, nandos sauce, spinach, 28g light butter
28g fat
29g carbs
69g protein

Yogurt + 8g PB Fit + 36g blueberries
1g fat
14g carbs
19g protein

Glucosamine
1g carb


58g fat
152g carbs
279g protein

2246 cals

[musclehead09]

Wednesday February 1, 2023

Arms

CGBP
45x10,8
135x8
185x6
205x4
225x3
240x4 w/ slingshot

Overhead Cable Ext
40x10
50x8
60x9 (PR)
50x12

One Arm Pushdown (Handle)
10x10
20x8
30x5 (all forced reps & negatives)

Rope Pushdown
40x12
50x8

DB Hammer Curl
35’s x8
40’s x8
45’s x6

EZ Bar Cable Curl
60x10
80x8
100x12
90x12

Bisolater Curl
70x8
100x6
Dropset 120x8 + 80x8 + 60x8

[musclehead09]

Thursday February 2, 2023

Leg Day

Body Master Leg Extension (Warmup)
90x12
110x10
130x10
150x8
170x8

High Bar Squat
45 2x8
135x6
185x5
225x4
Top set 275x5 (add belt)
Backoff set 250x6
Backoff set 225x8

HS Leg Press
388x10
568x6
Top set 748x8 w/ wraps
Backoff set 478x12

Seated Leg Curl
50x10
70x8
90x6
110x6

[musclehead09]

12 hours post workout - walk 21:25

Diet for Thursday February 2, 2023

Premier shake
3g fat
5g carbs
30g protein
3g fiber

BCAA x2
10g protein

40g oats, 1/2 cup FL skim, 16g PB Fit, 36g blueberries, Greek yogurt
5g fat
49g carbs
35g protein
8g fiber

Coffee + 1/2 cup FL skim
3g carbs
6g protein

4oz Turkey
3g fat
4g carbs
20g protein

182g beef (1/2 lb cooked), taco seasoning, 1 serving noodles, green beans, 28g fat free cheese
10g fat
47g carbs
64g protein
2g fiber

7.5oz Alaskan cod, broccoli, 4g light butter, yogurt, 82g banana, 9g PBFit, fish oil, nandos sauce, 1.5 chick fil a nugget
9g fat
25g carbs
45g protein

2 slices keto bread, 1 whole egg, 3 servings egg whites, 16g light butter, 1 slice American cheese, gum, glucosamine
19g fat
27g carbs
32g protein
16g fiber


2049 cals
49g fat
160g carbs
242g protein
29g fiber

[musclehead09]

First Rest day in 2 weeks

Nutrition for the day:


Premier Shake + Blue Monster
3g fat
14g carbs
30g protein
3g fiber

BCAAs + 5g creatine
5g protein

Premier Shake + fish oil + Glucosamine
4g fat
6g carbs
30g protein
3g fiber

3.5oz Turkey
2.5g fat
4g carbs
17g protein

0.44 lbs taco seasoned chicken, 14g light butter, taco seasoning green beans, 28g fat free mozzarella
6.5g fat
6g carbs
53g protein

Coffee + 1 cup skim FL
6g carbs
13g protein

6.4oz cooked taco seasoned beef, asparagus, 2 tbsp mango sauce
9g fat
12g carbs
48g protein

BCAAs
5g protein

Greek Yogurt, 16g PB Fit, 66g strawberries
2g fat
19g carbs
23g protein
4g fiber


1407 cals
27g fat
67g carbs
224g protein
10g fiber

[musclehead09]

Saturday February 4, 2023

Chest/Tris & Calves (AM BW - 172)

Incline BB Bench
45 2x8
135x6
160x5
Top set - 185x5 @9.5 RPE (1 rep off all time PR when I weighed 195-200)

Overload set - 205 w/ slingshot x0 (misgrooved, incline was too steep to overload. Best 1RM w/o slingshot was 225 weighing 195-200 which was prior to a 185x6 set. I want to get back to that this mesocycle weighing ~170)

Flat HS Bench (starting weight 7 lbs)
97x8
147x8
187x6
Working set - 217x6
Working set - 237x3 (failed 4)

Decline BB Bench
45x12
135x10
185x8
Top set - 205x6

Incline DB Fly
40's x10
55's x8
Top set - 65's x6 (PR)

Seated Cable Fly
70x10
80x6
60x8
(All 3 sets were working sets to failure)

V-Bar Pushdown
40x12
60x10
Dropset 80x6 + 60x6 + 40x6

Seated Cable Tri Ext
40x10
Top set - 60x10 (PR)
Backoff set - 50x10 (failed 11)

Hack Calf
90x12
180x10
Top set - 230x8
Backoff set - 190x9


Great session. Waist is also down to 34.5-35” while weighing the same as last month when my waist was 36.5-37”. Recomp has gone very well.

[musclehead09]

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

BCAAs
5g protein

36g whey, 5g creatine, 1 cup skim FL
2g fat
9g carbs
38g protein

105g blueberries, 40g oats, 1/2 cup FL Skim, 16g PB Fit
6g fat
48g carbs
19g protein
10g fiber

BCAAs
5g protein

Chipotle double chicken, extra fajita veggies, tomato sour cream, cheese, lettuce
31g fat
18g carbs
74g protein

Greek Yogurt + 67g strawberries, fish oil, glucosamine
1g fat
14g carbs
15g protein

Bday Protein Bar
6g fat
24g carbs
21g protein
12g fiber
8g sugar alcohol

3.2oz cooked taco seasoned beef, asparagus, 46g fat free mozzerella
4.5g fat
7g carbs
38g protein

Melatonin
2g carbs

2222 cals
58.5g fat
164g carbs
260g protein
27g fiber
8g sugar alcohol

[musclehead09]

Sunday February 5, 2023

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

Nautilus Nitro Pro Pullover
65x12
95x10
125x8
155x6
Top set - 185x4 (monster PR)
Backoff set - 155x8 (PR)

HS Lat Pulldown
91x8
141x6
181x6
Top set - 231x4 (tied or close to tying old PR)
Backoff set - 206x6

Rack Pull (mid shin)
135x8
225x6
315x4
Top set - 365x4 (grip slipped even with straps since I was doing touch and go so the bar was hanging onto my fingers; 1 more rep than last time though)

Yates Row
135x8
185x5
Top set - 225x6 (tied or close to tying old PR)

Seated One Arm HS Row
96x8
Top set - 141x6
Backoff set - 121x8

Wide Lat Pulldown (FST-7)
100x12
115x8
130x6
100x12
85x12
85x12
Dropset 130x8 + 100x4 + 85x4


Sick back pump after all this work. Breaking and tying old PRs across many movements but 20+ lbs lighter. Also ensuring I get a much deeper stretch on the negative of every rep. This will be a game changer.

Waist is also down 2-2.5” since last month but I haven’t lost weight. This is a great recomp! Nutrition + Supplementation and sleep are perfect.

[musclehead09]

Evening walk ~2 miles 35 mins

Todays diet

40g oats, 1/2 cup FL Skim, 67g strawberries, 16G PBFit
5g fat
44g carbs
19g protein
8g fiber

BCAAs
5g protein

36g MINT Whey, 8oz skim FL, 5g creatine + fish oil and Glucosamine
3g fat
10g carbs
38g protein

6.6oz cooked taco seasoned beef, 195g of 196g refried beans, asparagus, 1 slice American cheese, nandos sauce x3, 112g apple
15.5g fat
56g carbs
61g protein

4.6oz cooked taco seasoned chicken, 11g low fat butter, 55g peppers/onions, 30g low fat mozzarella, 56g tomato salsa
11.5g fat
8g carbs
48g protein

Greek Yogurt + 8g PBFit
1g fat
10g carbs
19g protein
1g fiber

BCAAs
5g protein

31g vanilla whey, 8oz FL Skim, 8g PB Fit
2.5g fat
12g carbs
41g protein

Tuna, 13g Mayo, mustard, melatonin
11.5g fat
2g carbs
29g protein


2078 cals
50g fat
142g carbs
265g protein
11g fiber

[musclehead09]

Monday February 6, 2023

Shoulders & Biceps (AM BW 172.8)

Smith Military Press (upright)
15 2x10
105x8
135x5
Top set - 155x4
(I’ve been doing this on a high incline but today opted for the upright seat. The # of reps didn’t go down too much so I’m happy with this)

Hammer Strength Front Shoulder Press
100x10
150x8
190x6
Top set - 220x4 (failed 5; still a big PR)
Backoff set - 190x7 (around a PR)

DB Side Lateral
25's x10
30's x8
Top set - 35's x6

Rear Delt Fly
100x12
130x10
Dropset 160x8 + 115x8 + 85x8 (mega PR on the top of the Dropset. Been stuck around 6 reps for awhile at that weight)

Face Pull (Hoist middle pulley)
60x12
80x10
100x8
Dropset 120x13 + 90x5 + 60x8 (nasty pump)

DB Shrug
105's x8
115's x8
125's x6
Top set - 135's x6 (getting close to PR territory)

HS One Arm Preacher Curl
29x8
34x8
Top set - 39x6 (close to a PR; left bicep tendon felt meh so cut this movement here)

Alt DB Curl
25's x8
35's x6
Top set - 45's x4
Backoff set - 30's x12 (perfect form)

Cable Double Bicep Curl
30x10
40x10
Top set - 50x8
Backoff set - 45x8

Face Away Cable Curl
45x10
Dropset 50x8 + 40x4 + 30x6

[musclehead09]

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

40g oats, 1 cup FL Skim, 61g mixed berries, 16g PB Fit, fish oil, glucosamine
6g fat
49.5g carbs
26g protein
6g fiber

BCAAs
5g protein

Protein Shake
3g fat
5g carbs
30g protein
3g fiber

Protein Shake
3g fat
5g carbs
30g protein
3g fiber

BCAAs
5g protein

647 bread x2, 4oz Turkey, spinach mustard
5g fat
30g carbs
24g protein
12g fiber

6oz cooked taco seasoned beef, 29g light sour cream, 28g low fat cheese, spinach, 55g salsa
15.5g fat
10g carbs
56g protein

Greek Yogurt + PB Fit
2g fat
13g carbs
23g protein
2g fiber

Whey Isolate Gatorade
1g carb
10g protein

184g egg whites, 14g light butter, veggies
6g fat
20g protein

40.5g fat
138.5g carbs
229g protein
26g fiber

[musclehead09]

Tuesday February 7, 2023

Leg Day (AM BW - 171)

Cybex Seated Leg Curl
50x10
70x10
90x8
110x6
Dropset 120x8 + 85x6 + 60x8

Body master Leg Extension
110x10
130x8
150x8
170x8
Top set - 200x10

High Bar Squat
45x8
135x6
225x4
275x2
Top set - 315x6 w/ wraps (felt fantastic; 2 more reps than at the start of this mesocycle and now third in the workout)

Hack Squat
165x8
Working set - 215x6
Working set - 255x4

Walking Lunge (all working sets)
35's x10
15's x12
BWx15

Body Master Standing Calf Raise
100x8
Top set - 130x6
Backoff set - 85x8
(All sets of calves will have a strict 5 second stretch at the bottom; I’ve been lax on this lately)

Adduction Machine
70x12
Top set - 80x8
Backoff set - 75x8