220lbs @ 10% BF by May 2023

Training Logs
844

Training for 9/18/2021

PUSH 1
Barbell Bench Press 57x10,57x10,57x10
Seated Overhead Press 57x10,57x10,57x10
Dumbbell Incline Bench Press 35x10,35x10,35x10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Cable Rope Triceps Pushdown 70x10,70x10,70x10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10

11 mile walk

food for 9/17 calories 1206, carbs 146, fat 44, protein 127

bodyweight 9/18 4am 222 lbs

8 Likes
845

Thanks for the input man.

1 Like
846

I laughed pretty hard at this one, great outlook on it lol

3 Likes
847

Training for 9/19

PULL 1
Barbell Bent Over Row 250X15,250X15,250X15
Pull Up 10,10,10 +45lbs, 1,1,0 +90lbs
Lat Pull Down 120X10,120X10,120X10
Dumbbell One Arm Row 40X10,40X10,40X10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

10 mile walk

food for 9/18 calories 1589, carbs 218, fat 55, protein 106

bodyweight 9/19 4am 221lbs

12 Likes
848

Beast!

2 Likes
849

Well now I can see why your back is so damn wide.

3 Likes
850

Damn I love this journal!

3 Likes
851

Training for 9/20

LEGS 1
Barbell Squat 225X20,225X20,225X20
Barbell Squat 150x10,150x10,150x10,150x10,150x10

12 mile walk

food for 9/19 calories 1534, carbs 141, fat 74, protein 104

bodyweight 9/20 4am 219 lbs

8 Likes
852

How is your temper?

1 Like
853

Don’t have one.

2 Likes
854

He only has what he needs to demolish his goals. Silly things like emotions don’t even try to temp this machine!!

6 Likes
855

Gift and a curse.

I have been making cold telephone calls for the last 20 years. Everything nasty that can be said to you has been said to me. You just have to eat it.

When something goes wrong and customers want to go crazy, you just have to eat it.

I don’t care about anything, someone is saying or doing that’s not serving a specific purpose that is beneficial to me.

Great for work bad for marriage. Pretending to care about how you feel, when I don’t. That part of me died.

Tldr: telemarketer. I surpress my ego and temper for a living. IRL I am very transactional.

9 Likes
856

Training for 9/21

PUSH 2
Barbell Standing Overhead Press 77x10,77x10,77x10
Dumbbell Bench Press 35x10,35x10,35x10
Dumbbell Incline Bench Press 35x10,35x10,35x10
Dumbbell Fly 5x10,5x10,5x10
Dumbbell Incline Fly 5x10,5x10,5x10
Dumbbell Standing Triceps Extension 35x10,35x10,35x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Dumbbell Front Raise 5x10,5x10,5x10

10 mile walk

food for 9/20 calories 1720, carbs 132, fat 68, protein 146

bodyweight 9/21 4am 218 lbs

7 Likes
857

You’re dropping that weight like a bad habit these days. Keep it up, my man!

3 Likes
858

You absolute legend

1 Like
859

cut log

week 8 (9/16-9/22) of 8 complete

blood pressure 9/16 102/58, 9/18 110/68, 9/20 98/54

Resting heart rate 9/16 70, 9/18 72, 9/20 74

bodyweight 6/16 248, 7/28 239, 8/4 235, 8/11 230, 8/18 230, 8/25 235,
9/1 226, 9/8 234, 9/15 223, 9/22 218

average daily calories 1390, carbs 137, fat 54, protein 114.

trained 7 days. 26.5 hours of cardio.

for week 9 (9/23-9/29) calories: 1400 w/160g protein. 7 training sessions. 21 hours cardio.

5 Likes
860

Training for 9/22

PULL 2
Trapbar Deadlift 325x15,325x15,325x15
Pull Up 13,10,10 +45lbs, 1,1,0 +90lbs
Wide Grip Lat Pulldown 120x10,120x10,120x10
Cable Rope Face Pull 10,10,10
Dumbbell Concentration Curls 25x10,25x10,25x10
Preacher Curl 120x10,120x10,120x10
Barbell Curl 75x10,75x10,75x10

10 mile walk

food for 9/21 calories 1371, carbs 213, fat 42, protein 63

bodyweight 9/22 4am 218 lbs

7 Likes
861

Training for 9/23

LEGS 2
Barbell Squat 235x20,235x20,235x20
Barbell Squat 150x10,150x10,150x10,150x10,150x10

3 mile walk

food for 9/22 calories 1687, carbs 142, fat 76, protein 94

bodyweight 9/23 7am 219 lbs

8 Likes
862

Training for 9/24/2021

PUSH 1
Barbell Bench Press 82x10,82x10,82x10
Seated Overhead Press 82x10,82x10,82x10
Dumbbell Incline Bench Press 35x10,35x10,35x10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Cable Rope Triceps Pushdown 70x10,70x10,70x10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10

6 mile walk

food for 9/23 calories 2723, carbs 366, fat 120, protein 124

bodyweight 9/24 6am 219 lbs

5 Likes
863

This is the 10 mile walks, yes? You’re not secretly knocking out 3 hour airdyne sessions on top of the lifting and walking too?

I wouldn’t normally have to ask, but in this log you never know.

1 Like