220lbs @ 10% BF by May 2023

Training Logs
924

Training for 10/6

PULL 1
Barbell Bent Over Row 265X10,265X10,265X10
Pull Up 11,10,10 +45lbs, 1,1,1 +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

6-mile walk

food for 10/5 calories 1214, carbs 191, fat 44, protein 66

bodyweight 10/6 4am 227lbs

10 Likes
925

cut log

week 10 (9/30-10/6) of 8 complete

blood pressure 9/30 94/52, 10/2 100/52, 10/4 102/70

Resting heart rate 9/30 82, 10/2 86, 10/4 86

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, 9/29 232, 10/6 227.

average daily calories 1700, carbs 171, fat 66, protein 129.

trained 7 days. 21 hours of cardio.

for week 11 (10/7-10/13) calories: 1500 w/170g protein. 7 training sessions. 20 hours cardio.

13 Likes
926

Training for 10/7

LEGS 1
Barbell Squat 325x10,325x10,325x10,325x10,325x10
Barbell Squat 150x10,150x10,150x10,150x10,150x10

8-mile walk

food for 10/6 calories 1593, carbs 120, fat 57, protein 147

bodyweight 10/7 4am 228 lbs

16 Likes
927

that is a super cardio session there
keep it going

1 Like
928

I just don’t see how you function on so few calories.

3 Likes
929

I want to look a certain way. That is the price.

Few more weeks to go and I’ll take a break, go up to 2000.

6 Likes
930

Training for 10/8

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 10/7 calories 1891, carbs 157, fat 66, protein 167

bodyweight 10/8 4am 229lbs

14 Likes
931

Training for 10/9

PULL 2
Trapbar Deadlift 3x145,3x235,3x285,3x325,1x375,1x415,1x465,5x510
Pull Up 20,20,20 1,1,1 +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

4 mile walk

food for 10/8 calories 1534, carbs 158, fat 64, protein 91

bodyweight 10/9 7am 229 lbs

15 Likes
932

Lol. I don’t get it. This is wild, dude.

1 Like
933

Training for 10/10

LEGS 2
Barbell Squat 255x20,255x20,255x20
Barbell Squat 150x10,150x10,150x10,150x10,150x10

4 mile walk

food for 10/9 calories 2788, carbs 283, fat 129, protein 131

bodyweight 10/10 7am 229 lbs

14 Likes
934

That is some strong deadlifts. Really nice top set there at 5 x 510.

1 Like
935

Training for 10/11/2021

PUSH 1
Barbell Bench Press 87x10,87x10,87x10
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

10-mile walk

food for 10/10 calories 2578, carbs 232, fat 126, protein 153

bodyweight 10/11 4am 230 lbs

11 Likes
936

Weights slowly coming up on push day! I take it you’re feeling a little better?

1 Like
937

Yes. I can do dips and pushups now.

Pretty sure I could straight-bar bench a plate or three for a single, not going to test it.

A-bombs have me feeling ambitious.

8 Likes
938

Even ‘broken’ my man is a BEAST!!

Smart :+1:t3:

1 Like
939

Training for 10/12

PULL 1
Barbell Bent Over Row 270X10,270X10,270X10
Pull Up 10,10,10 +50lbs, 1,1,1 +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 10/11 calories 1978, carbs 297, fat 60, protein 79

bodyweight 10/12 4am 229lbs

15 Likes
940

Training for 10/13

LEGS 1
Barbell Squat 330x10,330x10,330x10,330x10,330x10
Barbell Squat 150x10,150x10,150x10,150x10,150x10

10-mile walk

food for 10/12 calories 1671, carbs 157, fat 60, protein 136

bodyweight 10/13 4am 229 lbs

13 Likes
941

cut log

week 11 (10/7-10/13) of 8 complete

blood pressure 10/11 108/62

Resting heart rate 10/11 78

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, 9/29 232, 10/6 227, 10/13 229

average daily calories 1949, carbs 207, fat 73, protein 120.

trained 7 days. 17 hours of cardio.

for week 12 (10/14-10/20) calories: 1700 w/170g protein. 7 training sessions. 20 hours cardio.

9 Likes
942

Why/how do you think you’re gaining weight some weeks on so few calories? Are you still blasting?

1 Like
943

I should be using average weight over 7 days, not what I weigh Wednesday mornings.

Weight varies based on hydration, carbs, food volume.

Yes. Upped dosage and added a compound that caused water retention 9/23.

1 Like