220lbs @ 10% BF by May 2023

Training Logs
1085

Squat day 60 minutes.

Accessory day a little over 90 minutes.

I train at home.

5 Likes
1086

Nice work!!!

1 Like
1087

Training for 11/15

Accessories

Pull Up 20,20,20 @ BW
Pull Up 2,2,2 +100lbs
Pull Up 1,1,1 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 11/14 calories 2321, carbs 218, fat 97, protein 170

bodyweight 11/15 4am 237 lbs

18 Likes
1088

Training for 11/16/2021

SuperSquats W3D2

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 355x20
Pullover 25x20
Bench Press 27x5, 77x5, 117x12,117x12, 117x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

6-mile walk

food for 11/15 calories 2409, carbs 217, fat 68, protein 234

bodyweight 11/16 4am 235 lbs

18 Likes
1089

Great progress in here. Those pics are awesome man!

1 Like
1090

thank you

1091

Slow and steady on the BW plan to 220? 235 seems to hover for you atm based on recent months(?), but obviously building up some good muscle on the rig too.

They are some LONG walks thereā€¦ coudos!

1 Like
1092

Plan is to stay at 2400 calories per day with 10 hours of cardio per week until Jan 1. Then cut for 12 weeks. See where I end up.

4 Likes
1093

Iā€™ll add my best wishes for the surgery and recovery. I canā€™t even begin to imagine how you do what you do, but the results clearly speak for themselves. Congratulations!

2 Likes
1094

Thank you

1 Like
1095

Training for 11/17

Accessories

Pull Up 20,20,20 @ BW
Pull Up 2,2,2 +100lbs
Pull Up 2,1,1 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 11/16 calories 2509, carbs 156, fat 99, protein 246

bodyweight 11/17 4am 235 lbs

18 Likes
1096

Making good progress on those hella heavy weighted pull ups man!!!

3 Likes
1097

Training for 11/18

SuperSquats W3D3

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 290x2, 360x20
Pullover 25x20
Bench Press 27x10, 77x5, 117x12, 117x12, 117x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

6-mile walk

food for 11/17 calories 2681, carbs 202, fat 96, protein 254

bodyweight 11/18 4am 236 lbs

14 Likes
1098

Are all the lifts in kg? 117kg bench?

1 Like
1099

all weights are in pounds

I would love to squat 360kg for 20. :laughing:

In June I tore my supraspinatus tendon in the rotator cuff and bicep where it connects at my shoulder. I was going for a 405lb PR.

In 5 months I went from couldnā€™t move my arm at all to bench, ohp, push ups, and dips. Iā€™m not supposed to be doing anything but PT rubberband exercises.

Video-Google-Photos
Video-Google-Photos819Ɨ687 48 KB

@supercardrives

10 Likes
1100

Damn, hope you recover soon! I guess that is one of the risks with lifting weights that big!

1 Like
1101

Itā€™s not.

Itā€™s all my fault.

It hurt and I kept doing it anyway.

2 Likes
1102

As @throwawayfitness said, a lot of it comes down to the trainee. I am not as stubborn as I once was. If something is bothering me, I try to do something else that doesnā€™t bother me for a little while.

Age comes in to play as well ejones1 isnā€™t a spring chicken, but is moving serious weight. Guys his age that donā€™t train at all have serious medical issues too. How many guys past say 45 have back issues? Half maybe, maybe more?

A friend of mine just set the American over 55 deadlift multiply for all federations record. He doesnā€™t really have any more issues than other guys his age. Maybe a few little things here and there, but so do guys who donā€™t train.

4 Likes
1103

Training for 11/19

Accessories

Pull Up 20,20,20,20,20 +35lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6 mile walk

food for 11/18 calories 2486, carbs 280, fat 75, protein 187

bodyweight 11/19 4am 236 lbs

17 Likes
1104

20 pullups for a man your size is impressive, 20 pull ups with 35lbs added is very impressive but 20 pull ups with 35lbs added with a shoulder that is not 100% is just proof you my friend are built different

4 Likes