Wednesday May 10, 2023 (AM BW 168.4)
Arm focused upper body (change of pace)
Smith Close Grip Bench
15x10
105x8
155x8
195x6
245x6 (PR on smith)
265x2 (PR on smith)
DB OH Extension
65x8
80x8
95x6
100x5 (right elbow hurt on 5th so cut it; PR tho)
Reverse One Arm Pushdown
30x12
40x10
50x5-6 + 2-3 forced
20x15
Chin-up
BWx6
BW + 25 x4
BW + 45 x6 (PR)
BWx15
HS Preacher Curl
49x8
74x6
Dropset 90x3 + 74x3 + 49x3
Face Away Cable Curl
45x12,8
of PR’s 
nice work
LOL thank you!
Woke up at 168 on the dot. Walked for over 40 mins earlier. Nutrition for the day:
2 chocolate protein shakes, low carb monster, krill oil
7g fat
16g carbs
60g protein
6g fiber
3 scrambled eggs, 3g spray, 28g mozzarella, 35g mushrooms, 35g onion
18g fat
6g carbs
27g protein
8oz chicken tenderloin, 4g avocado oil, 7g taco seasoning, 35g onion, 28g fat free mozzarella, 60g salsa, 3 keto taco shells
6.5g fat
21g carbs
68g protein
16g fiber
Greek yogurt, 40g blueberries, 16g PB Fit, 8oz skim FL, Decaf Coffee
21g carbs
32g protein
1g fiber
Chocolate Protein Shake, 647 toast, 17g PB, 16g sugar free spread
3.5g fat
28g carbs
35g protein
16g fiber
Miller Lite, 5mg melatonin, 4.1oz shrimp, 101g cucumber, 4 sticks gum
17g carbs
20g protein
12g alcohol
1g fiber
8g sugar alcohol
1803 cals pre fiber and sugar alcohol
35g fat
101g carbs
242g protein
12g alcohol
40g fiber
8g sugar alcohol
Friday May 12, 2023 (AM BW 168)
Leg Day (Quad Focus)
Donkey Calf Raise
100x10
140x8
180x8
220x8
260x8 (PR)
Rotary Calf Raise
135x12
155x10
175x8
Icarian Lying Leg Curl
90x10
130x10
170x10
200x6 + 130x6 + 90x6 + 150x6 partials (PR and brutal)
Body Master Leg Extension
100x12
140x10
170x8
Dropset 200x8 + 100x8 + 50x8 (brutal)
Cybex Hack Squat
165x8
215x8
255x6
305x6
345x8 w/ wraps (PR; and done after pre-exhaust work so I’m super happy about this)
Cybex Leg Press
4pps x8
4pps + 25’s x10
(My legs were so dead at this point I couldn’t get much)
Life Fitness Adductor Machine
65x20
50x15
Nutrition
Chocolate Protein Shake, 40g oats, 40g blueberries, low carb monster
5.5g fat
43g carbs
35g protein
8g fiber
Chocolate Protein Shake, 16g organic PB, 17g sugar free spread, 647 toast, 1 cup skim FL, krill oil, cinnamon swirl toast
14.5g fat
66g carbs
53g protein
18g fiber
Greek Yogurt, 8g PB Fit, 40g blueberries
1g fat
15g carbs
19g protein
2g fiber
4.9oz Boar’s Head Honey Turkey, 42g fat free mozzarella, 2 slices 647 toast
2.5g fat
36g carbs
51g protein
16g fiber
Low fat cheese stick, 100g apple, greek yogurt, 40g blueberries, Decaf Coffee, 1 cup 2% lactaid, 4 sticks gum
7g fat
47g carbs
29g protein
3g fiber
8g sugar alcohol
8oz chicken tenderloin, 4g avocado oil, 7g taco seasoning, 100g green peppers, 50g red onion, 37g fat free mozzarella, 60g salsa, 5mg melatonin, 30g sour cream
10g fat
22g carbs
64g protein
3g fiber
2466 cals pre fiber and sugar alcohol
60.5g fat
229 carbs
251g protein
50g fiber
8g sugar alcohol
Saturday May 13, 2023 (AM BW 167.4; 2+ year low)
Chest/Shoulders & Abs
Incline BB Bench
45x8
135x8
165x6
185x4
205x2
225x1
235x1 (PR in name only)
245x1 (PR; probably could’ve done this for the last month but happy with it considering I’m lighter)
Flat DB Bench
70’s x8
85’s x6
100’s x10 (PR by 1 rep but pretty significant done second in the workout)
HS Front Military Press (feels like a very high incline)
100x8
150x8
190 2x6 (slaughtered my front Delt/upper pec tie-in)
High to Low Cable Crossover
40x12
50x10
60x10
70x6
(45 sec rest)
Arsenal Strength Side Lateral
20x10
30x10
40x8
50x8
Dropset 60x6 + 30x6
Dropset 40x10 + 20x5
(My Delts were screaming bloody murder here)
HS Rear Delt Fly (FST-7)
130x10
150x10
170x8
180x6 (PR)
135x10
115x10
100x10
Hoist Crunch
145x15
205x15 (5 front, 5 left, 5 right)
245x10
185x15
strong and lean. congrats.
Thank you!
Yesterdays macros were:
2177 cals pre fiber, sugar alcohols, etc
48.5g fat
182g carbs
253g protein
44g fiber
4g allulose
7g sugar alcohols
I woke up 166 today which is wild
Todays workout (Sunday May 14, 2023)
Back/Traps & Abs
HS Lat Pulldown
91x10
141x8
181x8
231x5 + 1 partial (tied PR)
Wide Lat Pulldown
85x10
115x8
145x8
130x10
Chest Sup T-Bar Row
70 + Machine x8
95 + Machine x8
115 + Machine x6
135 + Machine x6
160 + Machine x5 (tied PR but done third instead of second in the workout)
Cable Row
100x10
145x8
175x8
130x10
Straight Arm Pulldown (FST-7)
70x15
80x12
90x10
100x8
90x10
80x12
Dropset 70x12 + 60x4 + 50x4
HS Shrug
135x10
225x10
315x8
405x8
455x8 (PR)
Hanging Leg Raise
BWx12
BW + 15 2x12
BWx12
I took some pics afterwards in the posing room and this was the best my back has ever looked. I just changed my profile pic to one of the best shots from today.
filthy
Haha thank you!
Monday May 15, 2023
I had my first major cheat meal yesterday and additional snacks for the first time in awhile so I didn’t weigh myself today and am limiting my calorie intake a lot today.
Arms & Calves
Pinwheel Chrl
25’s x10
35’s x8
45’s x6
40’s x8
EZ Bar Curl
50x10
65x8
80x8
95x6
110x6 (PR)
Face Away Cable Curl (FST-7)
45x12
50x10
60x8
70x6
50x8
40x8
30x15
EZ Bar Pushdown
40x10
60x10
70x8
80x8
Smith JM Press
15x8
65x8
105x6
130x6
Cross Body Pushdown
30x12
40x10
Dropset 50x6 (failed 7) + 35x5 + 20x8 (nasty pump)
Dropset 40x8 + 20x8 + 10x12
Body Master Standing Calf Raise
100x10
130x8
160x8 (crippling)
Dropset 175x6 + 85x4 + 40x4 (crippling)
Wednesday May 17, 2023 (AM BW 168)
Legs (Ham/Glute Focused) + Abs
Box Jump
18” box 3x3
Conventional Deadlift
135x5
225x4
315x3
365x2
405x1 (add belt)
430x5 (monstrous PR; super happy with this. Max should be close to 500 now but I’m going to keep breaking rep PRs for bodybuilding)
SLDL (Beltless)
315x12 (PR)
Cybex Seated Leg Curl
70x10
95x10
115x9
Unilateral Hamflexor Leg Curl
40x8
30x8
Bulgarian Split Squat
27.5’s x8
40’s x8
Cybex Leg Extension
110x10
155x10
135x12
Crunch
BWx12
BW + 25 x10
Dropset BW + 25 x8, BWx8
nice
Thanks!
Thursday May 18, 2023 (AM BW 166.8)
Chest/Shoulders & Calves (Shoulder Focused)
Incline HS Press
98x10
148x10
188x8
238x8
Dropset 278x3 (failed 4) + 188x4 + 98x8
(Drop off in reps on the top of the Dropset due to using more volume during ramp-ups. I’ve done 278x5-6 before but that was with less reps per set proceeding it. Purposefully did this to make it more of a pump day)
Smith Military Press
15x8
105x8
155x6
175x6 (around a PR)
High to Low Cable Crossover
40x12
50x12
60x10
70x8 (last 3 partials)
40x12
Cybex Side Lateral
50x12
65x10
Dropset 80x8 + 40x8 + 20x8 (toasted my Delts)
Arsenal Strength Front Raise
30x12
40x10
50x8 (toasted my front Delts)
Body Master Rear Delt Fly
60x15
90x12
120x10
Dropset 140x6 + 110x6 + 80x6
Face Pull
60x15
50x15 (felt great)
Hack Calf Raise
90x12
180x10
270x10 (around a PR)
Seated Calf Raise
90x10
70x12
Sauna 12 mins
Friday May 20, 2023; AM BW 165.8
Back & Abs
Pull-up
50 lb assisted x8
25 lb assisted x8
BW x6
BW + 30 x6
BW + 55 x5 (big PR)
BWx13
Chest Sup T-Bar Row
90 + Machine x8
125 + Machine x6
150 + Machine x7 (PR)
One Arm HS Low Row
49x10
94x8
139x8 (PR)
164x8 (big PR)
One Arm HS Lat Pulldown
71x10
81x8
Straight Arm Pulldown (FST-7)
70x12
80x12
90x10
100x8
110x8
100x8
Dropset 90x8 + 60x8 + 40x8
Slight Decline Sit-up & Twist
BWx12
BW + 10 x12
BW + 25 x12
BW + 35 x12
Had another massive back pump and my core looks better than ever but have a bit to go. Hovering around 13% bodyfat right now. I also could never get a rear lat spread down but could do a good rear double bicep pose to show my back. I finally got an okay rear lat spread down though after this workout. Width and a lot of Details with some thickness were showing well last back session; thickness showed moreso after this workout.
Saturday May 20, 2023; AM BW 164.8 (holy cow)
Arms
Smith CG Bench Press
15 2x8
105x8
155x6
195x6
225x4
255x4 (PR on the smith)
225x8 (PR on the smith)
Incline DB Tri Extension
30’s x10
35’s x8
40’s x6
25’s x15
Overhead Rope Extension
70x12
Dropset 80x6 + 40x6 + 20x6
Seated DB Curl
25’s x8
30’s x8
40’s x6
45’s x5 (around a PR)
HS Preacher Curl
49x8
74x8
84x6
64x8
EZ Bar Cable Curl
60x12
70x10
80x8
90x8
Dropset 100x8 + 50x8 + 25x8
Too close to my push day to close grip press this heavy but still a good workout.
I’m maintaining 2100-2200 cals per day before factoring in 48-60g fiber and other things that subtract carb counts so net calories are around 1800-1900 per day with 240-260g protein.
Will start uploading pics to show progress as I get to the leanest levels I’ve been. I just realized I can easily upload items to my posts lol. I can’t wait to bulk to gain size in my arms and get wider shoulders while my strengths continue to grow as well.
Yesterdays macros:
2262 cals pre fiber
53.5g fat
148g carbs
297g protein
31g fiber (lowest fiber in awhile but still good)
I also walked around 2.75 miles in 45 mins yesterday
Today I woke up at 165 lbs and trained legs with a quad focus. Full workout below:
Body Master Standing Calf Raize
70x10
100x10
130x8
160x8
Donkey Calf Raise
180x12
220x10
120x12
Cybex Lying Leg Curl
60x12
80x10
100x8
Dropset 120x8 + 60x8 + 30x8 (PR on this machine)
Cybex Leg Extension
90x10
130x10
170x8
210x8
Pendulum Squat
50 + Machine x8
90 + Machine x8 (PR)
110 + Machine x6 (PR)
120 + Machine x6 (PR)
Smith Machine Squat
15x8
105x8
195x6
245x5
285x2 (3 plates per side; hurt my left quad. I should’ve repped out the prior set at 2 plates and a quarter for 8-10 rather than go up to this. Going to see how I feel next leg day but may need to Deload soon. Also haven’t done 2 squat variants in the same workout in a long time but the smiths were taken at first so I did pendulum squats as they’re great at targeting the quads. I’m digging smiths so I can get ultra deep like the pendulum but mimicking a free weight squat a bit more)
Life Fitness Adductor Machine
45x15
65x12
75x10
Then hit 30 minutes of lawn work which was my cardio for the day. I don’t think I’m injured, but could be a minor strain I need to keep an eye on.
Yesterdays macros:
2490.5 cals pre fiber
48.5g fat
216g carbs
297.5g protein
47g fiber
6g sugar alcohol
Monday May 22, 2023 (Bodyweight 164.4)
Shoulders & Abs
HS Rear Delt Fly
100x12
130x10
160x10
190x8 + 130x8 + 85x8 (mega PR at the top with 190)
BTN HS Press
100x10 (left shoulder didn’t feel good on the first few reps; adjusted form and it was fine)
150x8
190x8 (PR)
240x3 (failed 4; mega PR)
DB Side Lateral
20’s x12
25’s x10
30’s x10
35’s x8
40’s x8 (best form yet on dumbbell side laterals)
Smith Military Press
65x8
105x6
155x8 (for this phase in the workout I was happy with this but I shouldn’t hVe done a second Press as now my left shoulder feels a little banged up. Time for a Deload after my next back workout. So Wednesday I’ll train hard to include hamstring work then Deload from Thursday this week through the following weekend probably)
Cable Rear Delt Fly
30x15
40x15
50x12
60x8
45x12
Life Fitness Upright Row
20x15
30x12
42.5 x10
50x8
Free Motion Crunch
50x20
70x12
Leg Raise
BW 3x20
Todays macros:
2291.5 cals pre fiber
47.5g fat
188g carbs
278 protein
61g fiber
2g Erythritol
