220lbs @ 10% BF by May 2023

Training Logs
964

Training for 10/18

PULL 1
Barbell Bent Over Row 135x10, 225x10, 275X10, 275X10, 275X10
Pull Up 10,10,10 +50lbs, 2,2,1 +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 10/17 calories 2347, carbs 166, fat 141, protein 113

bodyweight 10/18 4am 236 lbs

12 Likes
965

Training for 10/19

LEGS 1
Barbell Squat 335x20,335x10,335x10,335x10,335x10
Barbell Squat 150x10,150x10,150x10,150x10,150x10

6-mile walk

food for 10/18 calories 3280, carbs 296, fat 195, protein 115

bodyweight 10/19 4am 235 lbs

14 Likes
967

Great work, keep killing it.

2 Likes
968

thank you

969

Training for 10/20

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 10/19 calories 1689, carbs 182, fat 82, protein 75

bodyweight 10/20 4am 235 lbs

12 Likes
970

Training for 10/21

PULL 2
Trapbar Deadlift 3x145,3x235,3x285,2x325,1x375,1x415,1x465,5x505
Pull Up 20,20,20 2,2,1 +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

6-mile walk

food for 10/20 calories 1824, carbs 188, fat 86, protein 144

bodyweight 10/21 4am 236 lbs

11 Likes
971

Iā€™m reading this as one rep at +90lbsā€¦ Right?

It wouldnā€™t surprise me if you were knocking out 20 rep sets with 90lbs though.

1 Like
972

3 sets of 20 at bw.

2 sets of 2 with 90lbs. 1 rep with 90lbs. 5 reps total.

5 Likes
973

Training for 10/22

LEGS 2
Barbell Squat 150x5,240x3,330x3,380x1,420x1,470x1,500x1,500x1
Barbell Squat 150x20,150x20,150x20,150x20,150x20

6-mile walk

food for 10/21 calories 1723, carbs 196, fat 87, protein 128

bodyweight 10/22 4am 231 lbs

10 Likes
974

Damnit at the squats man! I wanna see a picture of the oak trees!!!

1 Like
975

nothing to see, still fat

976

Well you may not be happy with how they currently look but I can promise you two things.

  1. Thereā€™s a shit ton of muscle there
  2. Youā€™ll find a way to reach your goal
4 Likes
977

youā€™re right. I can flex and they feel awesome to the touch, just canā€™t see it. loose skin.

2 Likes
978

ā€œDo not speak bad of yourself. For the warrior within hears your words and is lessened by them .ā€

You my friend are no longer fatā€¦ 220lbs @ 10% BF by May 2023 - #826 by throwawayfitness You are a god damn monster.

2 Likes
979

you are right. from now on I will refer to myself as not lean yet.

10 Likes
980

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
981

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
982

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
983

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
984

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