I’ve been following your log and notice that you use his plans. It’s def and option. I’ve never really used a formal plan before. Thanks for the recommendation.
3 Likes
4/13/2023 5 days post show
Weight 173.4
Food-2274cal/232c/29f/262pMay have had a cupcake bottom with no frosting 
Meal1 2 buff bagels/1 cup egg whites/1 slice no fat cheese
Mreal2 6oz sliced turkey/1 cheese stick/pickles/carrots
Meal3 6 rice cakes pre WO
Meal4 6oc grilled chicken/1c rice/asparagus
Meal5 6oz chicken breast/3 rolls/2slices no fat cheese
Meal6 Shake.
Training
Legs/Shoulders
Seated low back row 4x15
cable pullovers 4x15
wide grip pull down 4x15
drag curls 4x15
preacher curls 4x15
single arm hammer curls 4x20
Ab machine 4x15
Cardio
15min incline treadmill
3 Likes
4/14/2023
Off day. Opening up camp for the year this weekend. Maybe get a little hiking in to see what the trail maintenance will be for this year.
4 Likes
I’ve found that belt squats can be pretty good in this regard (better than leg press). I’ll kinda put the belt more so on my hips than back.
I do think @RT_Nomad and @Andrewgen_Receptors make valid points in regards to training. I think you have diet down pretty well to your credit. I’d just like to see a few big compound lifts in there. Stuff you could progress on a lot over time. Find something like that for legs if you can. For upper body, stuff like bench, chins / pullups, heavier rows.
I guess I don’t know how you train regularly. Maybe outside of contest prep and injury, you are doing that stuff? At least for me, I got a lot thicker muscle when I started training for powerlifting, compared to when I was doing higher rep isolation / BBing stuff exclusively.
2 Likes
Def looking to thicken up. I’m gonna take another month or so to get back in the swing of things with diet going forward and training. I’ll prob be hitting up you @mnben87 and @Andrewgen_Receptors and @RT_Nomad for input as I move forward.
3 Likes
Ok. Post show binge is over. Back to diet starting in the morning. Just destroyed a large vanilla ice cream and two giant cookie!!!
Ate like a slob all weekend!!!
2 Likes
179 or 181 
1 Like
Haven’t weighed in since Friday. We will see in the morning. Def gonna be heavy and full of water for a few days.
2 Likes
182.8lbs this morning!!!
3 Likes
**4/17/2023 **
Weight 183.4
Food-2052cal/204c/28f/231p
Meal1 1 cup egg whites/1 slice no fat cheese/6 slices turkey bacon
Mreal2 6oz sliced turkey/2 cheese stick/pickles/carrots
Meal3 6oz grilled chicke/1c rice/asparagus
Meal4 6 rice cakes pre WO
Meal5 6oz chicken breast/2c rice
Meal6 Shake.
Training
Chest/Tris
Incline press 4x15 plus drop
Low cable fly 4x15
high cable fly 4x15
tricep pushdown machine 4x15
SS single arm tricep extension/bent over extension 3x15
Cable pushdown 4x15
Ab machine 4x15
Cardio
15min AM incline treadmill
15 min PM incline cardio
Back at it. Diet back to base diet. Training volume will slowly increase.
3 Likes
4/18/2023
Weight 179
Food-2182cal/245c/22f/271p
Meal1 1 cup egg whites/1 slice no fat cheese/ 2 Buff bagles
Mreal2 6oz sliced turkey/2 cheese stick/pickles/carrots
Meal3 6oz grilled chicken/1c rice
Meal4 6 rice cakes pre WO
Meal5 6oz chicken breast/2c rice/asparagus
Meal6 Shake.
Training
Back/Bis
Seated single arm cable row 4x15
Cable pullovers 4x15
Arsenal single arm low row 4x15 love this machine!!!
Preacher machine 4x15 plus drop
Single arm dumbbell curls 4x15
Rope hammers 4x15 plus drop
Cardio
20min incline treadmill
3 Likes
4/19/2023
Weight 180.3
Started out with the usual breakfast. Had an employee lunch today which included a Chinese Buffet. Did I jsut eat some white rice and chicken?? F no i didn’t!! I ate it all. Now feel like total shit!!! No training today.
This is what happens when you are not prepared. I’m calling today a loss…Back at it tomorrow.
WTF
4 Likes
this is in the air today.
3 Likes
shit’s contagious like a yawn
3 Likes
4/20/2023
Weight 183
Food-2422al/242c/49f/226pI little over cals but didn’t eat junk
Meal1 1/2 cup egg whites/2 whole eggs/1 slice no fat cheese/ 1 Buff bagels/1 English muffin
Mreal2 6oz sliced turkey/2 cheese stick/pickles/carrots
Meal3 6oz grilled chicken/1c rice/asparagus
Meal4 8 rice cakes pre WO
Meal5 3 spicy tuna rolls/3 tuna sashimi/3 salmon sashimi/miso soup
Meal6 Shake.
Training
Push
Exercise #1: Barbell press (incline or flat), 3x15
Exercise #2: Alternated DB shoulder press, 3x12
Exercise #3: Chest flies variation (your choice), 3x15
Exercise #4: Triceps extension variation (your choice), 4x15
Exercise #5: Lateral raises, 4x15 **
Exercise #6: Dips, 3 sets to failure
Cardio
10min incline treadmill
3 Likes
4/21/2023
Weight 185.1
Food-2380al/259c/44f/219p
Meal1 1/2 cup egg whites//1 slice no fat cheese/ 2 Ezekiel toast /1 English muffin
Mreal2 6oz sliced turkey/2 cheese stick/pickles/carrots
Meal3 6oz grilled chicken/1c rice/asparagus
Meal4 8 rice cakes pre WO/Buff bagel post WO
Meal5 3 spicy tuna rolls/3 tuna sashimi/3 salmon sashimi/miso soup-Sushi again!!!
Meal6 6 rice cakes/PB
Training
Pull
Wide lat pull 3x15 plus drop
Chest supported bent row 3x12
Seated incline dumbbell curl 4x15
Pull up 3xfailure
SS EZ bar curls/reverse grip ez bar curls 4x15
Cardio
20min incline treadmill
Weekend off. See ya Monday!!!
3 Likes
4/22/2023
Weight 189.9-Ok enough with the pigging out. Back to it!!
Food-1965al/218c/14f/229p
Meal1 1/2 cup egg whites//1 slice no fat cheese/ 6 slices turkey bacon
Mreal2 4oz grilled chicken/beans/1c rice
Meal3 4oz grilled chicken/beans/1c rice
Meal4 6 rice cakes pre WO
Meal5 8oz cod/1c rice/asparagus
Meal6 shake
Training
Push 1
Incline chest press 2x15/1x12
Alternating flat press 3x10
Cable fly 3x15
Tricep extension 4x15
Front raise 4x15
Tricep push down 3x failure
Cardio
AM 20min incline treadmill
PM 20min incline treadmill
3 Likes
4/25/2023
Weight 187.4-
Food-2200kals +/-
Meal1 1/2 cup egg whites//1 slice no fat cheese/ 6 slices turkey bacon
Mreal2 2 rice cakes
Meal3 chicken cobb salad
Meal4 6 rice cakes pre WO
Meal5 3 spicy tuna rolls/3 salmon sashimi/3 small spring rolls
Meal6 shake
Training
Pull 1
Lat pull 3x12 plus back off
Chest supported row 3x12
Incline dumbbell curl 4x15
SS Shoulder width pulldown/reverse grip pulldown 3x10ea
SS standing ez curl bar/reverse grip ez curl bar 4x15
Cardio
PM 10min incline treadmill
2 Likes
4/26/2023
Weight 188.1-
Food-2729kals 339c/29f/269p
Meal1 1/2 cup egg whites/2 waffles/blueberries
Mreal2 2 Chicken breast/rice/broccoli
Meal3 chiken brest/rice/means
Meal4 6 rice cakes pre WO
Meal5 1c egg whites/4 slices ezikiel/2 slices no fat cheese
Meal6 shake
Training
Legs-first proper leg day in 5-6 weeks-OUCH!!!
Squats 3x12
lunges 3x 10ea side
leg press 3x12
standing calves 3x30
lying leg curls 3x15
seated leg extension 3x15
Cardio
No cardio
2 Likes
Bloodwork taken about a week after show and a little over 2 weeks off gear.
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1 Like