T Nation

220lbs @ 10% BF

Beast mode here. I did 5X10 with 225 lbs yesterday, and felt like dying. It was about 100 F in the gym (that is my excuse).

2 Likes

Training for 6/9/2021

LEGS
Squat 160x5,205x5,245x5,285x3,325x3,365x7
Leg Curl 90x10,90x10,90x10

3 mile walk

food for 6/8 calories 4305, carbs 406, fat 138, protein 362

bodyweight 6/9 6am 242lbs

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week 8 (6/3-6/9) of 16 complete

500mg test cyp – 500mg NPP – 50mg dbol

blood pressure 6/4 118/78, 6/7 120/76, 6/9 124/78

sides–acne. no AI.

bodyweight 4/14 221, 4/21 231, 4/28 230, 5/5 237, 5/12 233, 5/19 235
5/26 233, 6/2 240, 6/9 242

Average daily calories 4321, carbs 372, fat 140, protein 396.

trained 6 days. 8 hours of cardio.

For week 9 (6/10-6/16) 6 training sessions. 10 hours cardio. no changes to supplements or pharma. fat to high, more carb less fat.

4 Likes

Training for 6/10/2021

PUSH A
Burpee 1
Fly 15x25,15x25,15x25,15x25,15x25
Rear Raise 15x25,15x25,15x25,15x25,15x25
Front Raise 15x10,15x10,15x10,15x10,15x10
Side Raise 15x25,15x25,15x25,15x25,15x25
Curl 15x90,15x90,15x90,15x90,15x90
Tricep Press 15x40,15x40,15x40,15x40,15x40

3 mile walk

food for 6/9 calories 4494, carbs 377, fat 164, protein 368

bodyweight 6/10 4am 243lbs

3 Likes

Love this, I might start doing one too!

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Obviously that one burpee would have warmed you up sufficiently, probably would have benched 500 tbh :wink:

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Training for 6/11/2021

PULL A
Burpee 7
Deadlift 5x180,5x225,5x270,5x290,5x340,5x380
Row 10x135,15x250,15x250,15x250,15x250,15x250,10x275
Pullup 10,10,10,10,10

3 mile walk

food for 6/10 calories 4317, carbs 380, fat 137, protein 411

bodyweight 6/11 6am 243lbs

2 Likes

This intrigues me. If you’ve got the strength to make your last set the heaviest, why not up the weight and lower the reps before then?

1 Like

I have no idea what I’m doing or how programming actually works.

If it was too easy I put on some more weight and do it some more.

Go for this next time?

Barbell Row 10x280,10x280,10x280,10x280,10x280

1 Like

Idk man, I’m not really the one to ask on programming as I don’t fully understand everything and haven’t done a great job myself.
Just seems like a lot of submaximal lifting, not that it’s not heavy af, because it is, and very impressive, just wonder if there’s a better way to get jacked.

1 Like

With were you are, thinking long term makes sense for programming.

I would do:

Row: 280, 275, 275, 275, 275

The next week:

Row: 280, 280, 275, 275, 275

Sure, you only put 5 lbs on the bar every 5 weeks, but that adds up quick over a year.

Then again on a blast, I might be more aggressive.

I try to make each workout just a bit harder. I might keep the bar weight the same and hit 6 reps on the first set, or add one set. I don’t push as hard as I can all the time, to leave room in the future. Just doing a bit more each time builds a lot of gains over time.

2 Likes

Training for 6/12/2021

LEGS
Burpee 7
Squat 160x5,205x5,245x5,305x5,345x3,385x11

3 mile walk

food for 6/11 calories 4402, carbs 445, fat 110, protein 414

bodyweight 6/12 4am 242lbs

5 Likes

7 burpees

Every single one heard and felt in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

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Training for 6/13/2021

PUSH A
Burpee 8
Bench 3x135,3x225,1x275,1x315,1x365,0x405

3 mile walk

food for 6/12 calories 4290, carbs 398, fat 101, protein 408

bodyweight 6/13 6am 242lbs

5 Likes

Training for 6/14/2021

LEGS
Squat 165x5,210x5,250x5,270x5,315x5,350x20

3 mile walk

food for 6/13 calories 4270, carbs 393, fat 96, protein 437

bodyweight 6/14 4am 241lbs

7 Likes

That’s a hell of a 20 rep weight!

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Making me feel like a big puss with those squats.

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Holy Shit that is some straight beast 20 rep squat… Either you are going to be sore AF tomorrow or you are a damn machine

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@ejones1 is a machine!

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