Thursday September 28, 2023 (AM BW 167)
Deload Legs (Glute/Ham Focus) + Pull
Titan Fitness Seated Leg Curl
50x15
75 2x10
Speed Conventional Deadlift (Beltless)
135x5
225x3
275x1
315 2x1
Bulgarian Split Squat
BWx8
BW + 21 lb chain x8
BW + 42 lb chain x10
Pull-up
Light Band Assisted x8
Monster Mini Assisted x8
Bodyweight x8 (these felt fantastic for overhand pull-ups, felt as easy as neutral grip did last mesocycle. Could probably crank out 20+ overhand again)
Barbell Curl
45x20,12
Nutrition
4390 total cals
4106 net cals
86g fat
543g carbs (472g net carbs)
361g protein
67g fiber
4g sugar alcohol
Friday September 29, 2023 (AM BW 167; dang nice after a 4100 calorie day. Woke up at 7 today though too)
3377 total cals
3345 net cals
88.5g fat
432g carbs (399g net carbs)
213g protein
29g fiber
4g sugar alcohol
I paced back and forth in my house on the phone for an hour and a half on my last call for work today which probably got a ton of steps in. I didn’t eat much after meal 1 until night time but I snacked throughout the day
Saturday September 30, 2023 (AM BW 166.2; holy crap lol)
Push Day (Chest Focus)
Warmup Band work 120 reps
Pause Flat Bench
45x10
135x8
185x5 (30 reps band work after)
215x3
245x8 (big paused PR; last rep was more TnG)
225x8
Low Incline DB Bench
80’s x8
70’s x10
(actually paused a lot of reps on this)
HS Pec Dec Fly
100 2x12
(Very slow and controlled plus pauses on the stretch)
Cybex Side Lateral
50x15
70x8
60x10
Body Master Rear Delt Fly
100x20,15
Rope Pushdown
40x15
30x15
Cybex Standing Calf Raise
140x10
100x10
PM Cardio
Bike 17 mins
4.37 miles
105.3 cals
Walked around the mall with the family earlier too.
Estimated nutrition
4470 total cals
4226 net cals
102g fat
618g carbs (546g net carbs)
270g protein
53g fiber
8g sugar alcohol
Had chipotle and went off the nutrition calculator for one of my 7 meals.
Sunday October 1, 2023 (AM BW 168.2)
Legs (Quad Focus)
Lying Leg Curl (rusted)
10x12
20x10
30x8
40 2x10
Squat
45x8
135x5
185x4
225x3
255x2
285x1
300x1
315x13 (holy smokes this is the biggest rep PR. Best I ever hit with 315 was 12 in wraps and that was at 200 lbs. I did hit 12 earlier this year too during my cut but in wraps. This was just in a belt. My legs are completely fried)
Titan Fitness Leg Extension
75x20,15,12
Weighted Decline Sit-up
BW + 25 2x12
Dude! 3 wheels for 13 reps is awesome—nice work!
congrats
Yesterday I forgot to mention I did yard work for 30 mins post workout as cardio. I then did 20 mins on the bike before bed at resistance level 1 and hit 5.32 miles + 128.1 cals.
Nutrition wise I saw a movie and before the movie I had bourbon chicken, shrimp, veggies and white rice. While this was a much healthier meal than most American Asian cuisine meals I’d eat before bodybuilding, it is difficult to track macros considering im sure they used a ton of butter so I estimated 3 servings of butter used and factored in they’d use chicken thighs rather than breasts. That said. My estimated macros from yesterday are below:
4661 total cals
4505 net cals
90g fat
641g carbs
306g protein
35g fiber
4g sugar alcohol
9g alcohol
Monday October 2, 2023 (AM BW 169; post workout BW 168.8)
Back/Biceps + Calves (another home gym workout here)
Warmup Band work 140 reps
Pull-ups
Monster Mini Assisted x8
BWx6
BW + 25 x5
BW + 50 x3
BW + 75 x3
BW + 25 x10
Yates Row
45x8
135x8
185x6
225x10
185x12
DB Shrug w/ 3 ct hold
80’s 2x12
Barbell Curl
45x8
65x8
80x6
95x8
80x10
Incline DB Curl
30’s x12,8
Calf Press
368x12,8
While I’m 169 this morning, I dropped a good amount of weight at the end of this past week, and this puts me back in range to gain what I expected this mesocycle so I’d be around 175 by the end of it.
I’m taking a break from posting at least for a couple of weeks. I’m still training and will loosely track macros but a lot has come up in my life during the last week that I need to focus on. Will chat with everyone on here again soon.
best wishes
