T Nation

220lbs @ 10% BF by May 2023

Training for 10/23/2021

PUSH 1
Barbell Bench Press 92x10,92x10,92x10
Seated Overhead Press 82x10,82x10,82x10
Dumbbell Incline Bench Press 40x10,40x10,40x10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10
Front Raise 25,25,25

2-mile walk

food for 10/22 calories 1661, carbs 181, fat 82, protein 98

bodyweight 10/23 4am 231 lbs

11 Likes

maintenance log

week 1 (10/17-10/23)

blood pressure 10/18 112/70, 10/20 118/60, 10/22 110/66

Resting heart rate 10/18 92, 10/20 80, 10/22 78

7-day average bodyweight 234lbs

average daily calories 2331, carbs 222, fat 110, protein 113.

trained 7 days. 10.5 hours of cardio.

for week 2 (10/24-10/30) calories: 2000 w/170g protein. 7 training sessions. 14 hours cardio.

10 Likes

Training for 10/24

PULL 1
Barbell Bent Over Row 135x20, 225x15, 225X15, 225X15
Pull Up 20,20,20,20,20 @ BW
Pull Up 2,2,2 +90lbs
Lat Pull Down 120X15,120X15,120X15
Dumbbell One Arm Row 40X10,40X10,40X10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

2-mile walk

food for 10/23 calories 3452, carbs 289, fat 101, protein 145

bodyweight 10/24 4am 235 lbs

13 Likes

Training for 10/25

LEGS 1
Safety Squat Bar 200x20,200x20,200x20,200x20,200x20
Safety Squat Bar 150x20,150x20,150x20,150x20,150x20

4-mile walk

food for 10/24 calories 2971, carbs 343, fat 112, protein 128

bodyweight 10/25 4am 235 lbs

13 Likes

Training for 10/26

PUSH 2
Barbell Standing Overhead Press 87x10,87x10,87x10
Dumbbell Bench Press 40x10,40x10,40x10
Dumbbell Incline Bench Press 40x10,40x10,40x10
Dumbbell Fly 5x10,5x10,5x10
Dumbbell Incline Fly 5x10,5x10,5x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10

6 mile walk

food for 10/25 calories 1861, carbs 227, fat 86, protein 126

bodyweight 10/26 4am 236 lbs

13 Likes

New goals?

1 Like

Most interested in his Squats 405x43 & 500x26.

I’ve hit 405x14 & 500x2. I am going to hit 405x20 & 500x10 @ 255lbs on my next bulk.

8 Likes

Honestly, this is such a smart way to track progress with weight. Daily fluctuations can be so wild, and really lead to some unhealthy eating patterns for people focusing on making the scale drop at any cost. May have to steal this

4 Likes

Training for 10/27

PULL 2
Barbell Bent Over Row 135x20, 230x15, 230X15, 230X15
Pull Up 20,20,20 @ BW
Pull Up 1,0,0 +100lbs
Wide Grip Lat Pulldown 120x15,120x15,120x15
Cable Rope Face Pull 15,15,15
Dumbbell Concentration Curls 25x10,25x10,25x10
Preacher Curl 120x10,120x10,120x10
Barbell Curl 75x10,75x10,75x10

6-mile walk

food for 10/26 calories 2753, carbs 303, fat 111, protein 181

bodyweight 10/27 4am 235 lbs

13 Likes

I’ve found evidence @ejones1 might actually be a human.

All kidding aside, some really good work here. Pullups at 20 reps!, Bent over row 230 for sets of 15!

2 Likes

you know how it goes. rest longer then try.

Feeling silly last week waiting 8 minutes to try one pull-up, like it’s a deadlift.

6 Likes

Yeah, there is a balance between too hard and too easy. I want to do volume, but I also want it to be hard enough. If it is too hard, I don’t get much volume because I need to rest, but too easy, and I am probably not growing.

1 Like

Training for 10/28

LEGS 2
Safety Squat Bar 150x5, 240x3, 330x3, 405x10, 405x10, 405x10
Safety Squat Bar 150x20,150x20,150x20,150x20,150x20

6-mile walk

food for 10/27 calories 2484, carbs 126, fat 118, protein 276

bodyweight 10/28 4am 234 lbs

11 Likes

Training for 10/29/2021

PUSH 1
Barbell Bench Press 97x10, 97x10, 97x10
Seated Overhead Press 77x10, 77x10, 77x10
Dumbbell Incline Bench Press 40x10,40x10,40x10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10
Front Raise 25,25,25

6-mile walk

food for 10/28 calories 2435, carbs 334, fat 53, protein 225

bodyweight 10/29 4am 237 lbs

10 Likes

Weights are steadily coming up on push day man. How’s the shoulder holding up

1 Like

80%. Only hurts if I lay wrong. Have to keep my elbow propped on a pillow above my body.

I’m sure I could be pressing more, not supposed to be doing anything. This is a happy medium.

5 Likes

I’m glad to hear that man!

1 Like

Training for 10/30

PULL 1
Barbell Bent Over Row 135x20, 225x20, 315x5, 315X5, 315X5, 315x5, 315x5
Pull Up 20,20,20,20,20 @ BW
Pull Up 1,1,0 +100lbs
Lat Pull Down 120X15,120X15,120X15
Dumbbell One Arm Row 40X10,40X10,40X10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 10/29 calories 2656, carbs 310, fat 122, protein 223

bodyweight 10/30 4am 236 lbs

11 Likes

Big boy rows!!

2 Likes