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Hang in there brother I myself spent much of my life fighting depression and even turned to weed and booze to literally drown my demons when I was a young man. Ever since it been a battle once I got to kick the bad habit and avoiding trigger points like stress and tiredness helped a good bit.
I appreciate the words of advice, luckily when I'm at my darkest my 3 year old daughter must have a 6th sense and she turns into a little angel to bring me back to reality. Then she goes back being the little demon she is 🀣🀣
 
I appreciate the words of advice, luckily when I'm at my darkest my 3 year old daughter must have a 6th sense and she turns into a little angel to bring me back to reality. Then she goes back being the little demon she is 🀣🀣
Ya, kids are like that haha. It's great your little girl is like a cheerful port in a storm when you do wind up into a dark place.
 
Kinda tweak my back (lower left oblique) somehow today. Oh well got all weekend the heal.



Legs - Friday, June 6th

πŸ€– Hip Adductors - (🫰🏻 | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 11

πŸ€– Seated Leg Curl - Leaning Forward (TRU | Matrix)
"Settings: 7 | 3 | 3 | 3
3 Sets of 12-15"
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 147.5 lbs x 15
Set 3: 147.5 lbs x 13
Set 4: 147.5 lbs x 10

Romanian Deadlift (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 11

πŸ€– Leg Extensions (TRU | LF)
"Settings: 7 | 1 | L
3 Sets of 12-15"
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 260 lbs x 15
Set 3: 260 lbs x 13
Set 4: 260 lbs x 11

πŸ›ž Leg Press | High (🫰🏻 | Matrix | 167#)
Set 1: 247 lbs x 8 [Warm-up]
Set 2: 387 lbs x 18
Set 3: 387 lbs x 16
Set 4: 387 lbs x 14

πŸ€– Standing Calf Raise (TRU | HS)
"Settings: 5
3 Sets of 10-15 Reps"
Set 1: 200 lbs x 8 [Warm-up]
Set 2: 400 lbs x 15
Set 3: 400 lbs x 13
Set 4: 400 lbs x 11

πŸ«€ Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.7mi - 30min
 
πŸ’ͺ Monday, June 09, 2025
🧠 Focus: Upper Body Hypertrophy




πŸ’₯ Biceps & Shoulders

πŸ€– Bicep Curl (Matrix | Settings: 5)
3 Sets of 12–15
  • 70 lbs Γ— 8 [Warm-up]
  • 145 lbs Γ— 15
  • 145 lbs Γ— 14
  • 145 lbs Γ— 12

πŸ€– Seated Shoulder Press (Matrix)
  • 65 lbs Γ— 8 [Warm-up]
  • 127.5 lbs Γ— 15
  • 127.5 lbs Γ— 12
  • 127.5 lbs Γ— 10

πŸͺ’ Free Chest Flyes (Matrix | Settings: 9) β€” 2 Sets of 12–15
  • 20 lbs Γ— 8 [Warm-up]
  • 40 lbs Γ— 15
  • 40 lbs Γ— 13

πŸͺ’ Free Lateral Raises (Matrix | Settings: 9) β€” 3 Sets of 10–15
  • 15 lbs Γ— 8 [Warm-up]
  • 30 lbs Γ— 15
  • 30 lbs Γ— 14
  • 30 lbs Γ— 13




🧱 Chest Press & Rows

πŸ›ž Incline Chest Press (Matrix | Settings: 1 | 1 | 12#) β€” 2 Sets of 10–12
  • 127 lbs Γ— 8 [Warm-up]
  • 217 lbs Γ— 11
  • 217 lbs Γ— 9

🧲 Bench Press (Smith Machine)
  • 80 lbs Γ— 8 [Warm-up]
  • 145 lbs Γ— 15
  • 145 lbs Γ— 13
  • 145 lbs Γ— 10




πŸͺœ Pulling Movements

πŸ”» Single Arm Lat Pulldown
  • 130 lbs Γ— 8 [Warm-up]
  • 205 lbs Γ— 12
  • 205 lbs Γ— 9

🧩 Chest Supported Incline Row – Wide (DB)
Pronated Grip | Elbows Out | Upper Back Focus | Settings: 2
  • 40 lbs Γ— 8 [Warm-up]
  • 80 lbs Γ— 12
  • 80 lbs Γ— 10

🧩 Chest Supported Incline Row – Close Grip (DB)
Neutral Grip | Elbows In | Settings: 2
  • 40 lbs Γ— 8 [Warm-up]
  • 90 lbs Γ— 15
  • 90 lbs Γ— 13




❀️ Cardio Finisher

πŸ«€ Recumbent Bike (XRide | Octane Fitness)
  • 3.7 miles β€” 30 minutes


 
🦡 Legs A β€” Tuesday
🎯 Focus:
Leg Hypertrophy


πŸ€– = Machine

πŸ›ž = Plate Loaded Machine

πŸͺ’ = Cable Machine

πŸ†“ = Freemotion Machine

πŸ«€ = Cardio Equipment[/FONT]




Workout Log

πŸ€– Seated Leg Curl – Leaning Forward (Matrix)
  • 75 lbs Γ— 8 [Warm-up]
  • 142.5 lbs Γ— 15
  • 142.5 lbs Γ— 14
  • 142.5 lbs Γ— 13

πŸ€– Leg Extensions (Matrix)
  • 125 lbs Γ— 8 [Warm-up]
  • 245 lbs Γ— 15
  • 245 lbs Γ— 14
  • 245 lbs Γ— 13

πŸ€– Hip Adductors (Matrix)
  • 65 lbs Γ— 8 [Warm-up]
  • 100 lbs Γ— 14
  • 100 lbs Γ— 12

πŸ‹οΈ Split Squat (Dumbbell)
  • 90 lbs Γ— 12
  • 90 lbs Γ— 10

πŸ›ž Hack Squat (Matrix | 105#)
  • 125 lbs Γ— 8
  • 215 lbs Γ— 13
  • 215 lbs Γ— 11
  • 215 lbs Γ— 9

πŸ€– Machine Leg Press – Lower Foot Placement (Matrix | 167#)
  • 377 lbs Γ— 8 [Warm-up]
  • 557 lbs Γ— 12
  • 557 lbs Γ— 10
  • 557 lbs Γ— 8

πŸ›ž Calf Press (Matrix | 167#)
  • 557 lbs Γ— 8 [Warm-up]
  • 827 lbs Γ— 15
  • 827 lbs Γ— 13
  • 827 lbs Γ— 11

πŸ«€ Recumbent Bike (XRide | Octane Fitness)
  • 3.7 miles – 30 minutes





πŸ₯— Monday Meal Breakdown

🍫 Breakfast Shake (Post Workout)
  • ISO100 Whey Protein, Chocolate β€” 2 scoops (240 cal)

πŸ“ Breakfast
  • Oatmeal, Old Fashioned β€” 156g (585 cal)
  • Flax Seeds β€” 7g (39 cal)
  • Blueberries β€” 86g (49 cal)

πŸ— Lunch
  • Red Potatoes, Cooked β€” 208g (185 cal)
  • Chicken Breast, Cooked β€” 238g (393 cal)
  • Pineapple Chunks β€” 101g (50 cal)
  • Asparagus, Cooked β€” 133g (29 cal)

πŸ₯€ Afternoon Shake (Post Workout)
  • ISO100 Whey Protein, Vanilla β€” 2 scoops (220 cal)

πŸ₯© Dinner
  • Peas and Carrots β€” 85g (54 cal)
  • 93% Lean Ground Beef, Cooked β€” 185g (335 cal)
  • Jasmine Rice, Cooked β€” 213g (276 cal)
  • Grapes, Seedless β€” 81g (56 cal)

πŸŒ™ Bedtime Shake
  • Casein Protein, Rich Chocolate β€” 2 scoops (130 cal)
 
Some Leg Day post Pump Porn:





20250610_050243.jpg20250610_050243(1).jpg20250610_050307(1).jpg20250610_050307(2).jpg
 
πŸ’ͺ Pull A β€” Wednesday
🎯 Focus:
Back & Biceps Hypertrophy


πŸ€– = Machine
πŸ›ž = Plate Loaded Machine
πŸͺ’ = Cable Machine
πŸ†“ = Freemotion Machine
πŸ«€ = Cardio Equipment

CG = Close Grip
NG = Neutral Grip
WG = Wide Grip



Workout Log

πŸͺ’ Lat Prayers
  • 35 lbs Γ— 8 [Warm-up]
  • 65 lbs Γ— 16
  • 65 lbs Γ— 13

πŸͺ’ NG Single Arm Lat Pulldown
  • 50 lbs Γ— 8 [Warm-up]
  • 90 lbs Γ— 12
  • 90 lbs Γ— 10
  • 90 lbs Γ— 8

πŸͺ’ WG Seated Row
  • 70 lbs Γ— 8 [Warm-up]
  • 120 lbs Γ— 12
  • 120 lbs Γ— 11
  • 120 lbs Γ— 9

πŸ€– Wide Grip Pulldown
  • 80 lbs Γ— 8 [Warm-up]
  • 150 lbs Γ— 13
  • 150 lbs Γ— 10

πŸ€– Low Row
  • 80 lbs Γ— 8 [Warm-up]
  • 160 lbs Γ— 13
  • 160 lbs Γ— 12
  • 160 lbs Γ— 11

πŸͺ’πŸ†“ Bayesian Curls
  • 25 lbs Γ— 8 [Warm-up]
  • 45 lbs Γ— 17
  • 45 lbs Γ— 16
  • 45 lbs Γ— 15

πŸ€– Preacher Curl
  • 65 lbs Γ— 8 [Warm-up]
  • 125 lbs Γ— 14
  • 125 lbs Γ— 12
  • 125 lbs Γ— 10

πŸ«€ Recumbent Bike
  • 3.8 miles – 30 minutes





πŸ₯— Tuesday Meal Breakdown

🍫 Breakfast Shake (Post Workout)
  • ISO100 Hydrolyzed Gourmet Chocolate β€” 2 servings (240 cal)

πŸ“ Breakfast
  • Blueberries β€” 96g (54 cal)
  • Flax Seeds β€” 6g (30 cal)
  • Oatmeal, Old Fashioned β€” 151g (560 cal)

πŸ— Lunch
  • Chicken Breast, Cooked β€” 215g (355 cal)
  • Asparagus, Cooked β€” 140g (31 cal)
  • Red Potatoes, Cooked β€” 213g (190 cal)
  • Pineapple Chunks β€” 106g (53 cal)

πŸ₯€ Afternoon Shake (Post Workout)
  • ISO100 Hydrolyzed Gourmet Vanilla β€” 2 servings (220 cal)

πŸ₯© Dinner
  • Grapes, Seedless β€” 79g (55 cal)
  • Jasmine Rice, Cooked β€” 220g (285 cal)
  • Turkey Breast, Cooked β€” 219g (414 cal)
  • Carrots, Cooked β€” 89g (31 cal)

πŸŒ™ Bedtime Shake
  • Elite Casein, Rich Chocolate β€” 1 serving (130 cal)



βš–οΈ Weight Tracker

  • 6/8 β€” 233.6
  • 6/9 β€” 234.2
  • 6/10 β€” 234.7
  • 6/11 β€” 235.0
 
Push A β€” Thursday
🎯 Focus:
Chest, Shoulders & Triceps Hypertrophy




πŸ“ Notes

Solid push day. Strength is consistent. Weight stable. Food compliance on point.



πŸ‹οΈ Workout Log

Reverse Flyes – Cable (Freemotion)
  • 20 lbs Γ— 8 [Warm-up]
  • 30 lbs Γ— 22
  • 30 lbs Γ— 17
  • 30 lbs Γ— 14

Chest Flyes – Cable (Freemotion)
  • 30 lbs Γ— 8 [Warm-up]
  • 50 lbs Γ— 17
  • 50 lbs Γ— 15

Lateral Raises – Cable (Freemotion)
  • 20 lbs Γ— 8 [Warm-up]
  • 30 lbs Γ— 16
  • 30 lbs Γ— 13
  • 30 lbs Γ— 11

Incline Chest Press – Plate Loaded
  • 127 lbs Γ— 8 [Warm-up]
  • 217 lbs Γ— 11
  • 217 lbs Γ— 9
  • 217 lbs Γ— 7

Chest Press – Plate Loaded
  • 75 lbs Γ— 8 [Warm-up]
  • 165 lbs Γ— 11
  • 165 lbs Γ— 10
  • 165 lbs Γ— 9

Tricep Extensions – Machine
  • 70 lbs Γ— 8 [Warm-up]
  • 145 lbs Γ— 15
  • 145 lbs Γ— 14
  • 145 lbs Γ— 13

Incline French Press – EZ Bar
  • 40 lbs Γ— 5 [Warm-up]
  • 60 lbs Γ— 13
  • 60 lbs Γ— 12

Upright Row – Cable – EZ Bar
  • 30 lbs Γ— 8 [Warm-up]
  • 50 lbs Γ— 14
  • 50 lbs Γ— 12

Recumbent Bike
  • 3.7 miles – 30 minutes



🍽️ Meal Breakdown β€” Wednesday

Breakfast Shake
  • ISO100 Hydrolyzed Gourmet Chocolate β€” 2 servings (240 cal)

Breakfast
  • Flax Seeds β€” 6g (33 cal)
  • Oatmeal, Old Fashioned β€” 151g (551 cal)
  • Blueberries β€” 81g (46 cal)

Lunch
  • Red Potatoes, Cooked β€” 224g (199 cal)
  • Chicken Breast, Cooked β€” 239g (394 cal)
  • Pineapple Chunks β€” 111g (55 cal)
  • Asparagus, Cooked β€” 124g (27 cal)

Afternoon Shake
  • ISO100 Hydrolyzed Gourmet Vanilla β€” 2 servings (220 cal)

Dinner
  • Peas and Carrots β€” 74g (47 cal)
  • Grapes, Seedless β€” 74g (51 cal)
  • Jasmine Rice, Cooked β€” 229g (297 cal)
  • Pot Roast Beef Chuck, Cooked β€” 77g (218 cal)
  • Chicken Breast, Shredded β€” 147g (143 cal)

Bedtime Shake
  • Elite Casein, Rich Chocolate β€” 1 serving (130 cal)



βš–οΈ Weight Tracker

  • 6/8 β€” 233.6
  • 6/9 β€” 234.2
  • 6/10 β€” 234.7
  • 6/11 β€” 235.0
  • 6/12 β€” 234.5
 
Legs B β€” Friday
🎯 Focus:
Hamstring, Glute & Quad Hypertrophy

πŸ“ Notes

Volume creeping higher on this one. Recovery staying solid. Weight steady.



πŸ‹οΈ Workout Log

Hip Adductors – Machine
  • 65 lbs Γ— 8 [Warm-up]
  • 110 lbs Γ— 14
  • 110 lbs Γ— 8

Seated Leg Curl – Machine (Forward Lean)
  • 77.5 lbs Γ— 9 [Warm-up]
  • 147.5 lbs Γ— 15
  • 147.5 lbs Γ— 14
  • 147.5 lbs Γ— 13

Romanian Deadlift – Dumbbell
  • 90 lbs Γ— 15
  • 90 lbs Γ— 13
  • 90 lbs Γ— 11

Reverse Lunge – Dumbbell
  • 90 lbs Γ— 15
  • 90 lbs Γ— 13
  • 90 lbs Γ— 11

Leg Extensions – Machine
  • 142.5 lbs Γ— 8 [Warm-up]
  • 242.5 lbs Γ— 15
  • 242.5 lbs Γ— 14
  • 242.5 lbs Γ— 13

Leg Press – Plate Loaded (High & Wide Stance)
  • 247 lbs Γ— 8 [Warm-up]
  • 387 lbs Γ— 19
  • 387 lbs Γ— 17
  • 387 lbs Γ— 15

Calf Press – Plate Loaded
  • 387 lbs Γ— 8 [Warm-up]
  • 747 lbs Γ— 14
  • 747 lbs Γ— 13
  • 747 lbs Γ— 12

Recumbent Bike
  • 3.7 miles – 30 minutes

Lying Leg Curl – Machine
  • 75 lbs Γ— 8 [Warm-up]
  • 135 lbs Γ— 16
  • 135 lbs Γ— 14
  • 135 lbs Γ— 12

Leg Extensions – Machine
  • 107.5 lbs Γ— 8 [Warm-up]
  • 207.5 lbs Γ— 17
  • 207.5 lbs Γ— 16
  • 207.5 lbs Γ— 15

Lying Leg Curl – Machine (Precor)
  • 45 lbs Γ— 8 [Warm-up]
  • 90 lbs Γ— 18
  • 90 lbs Γ— 15
  • 90 lbs Γ— 12

Glute Kickback – Machine (Precor)
  • 40 lbs Γ— 8 [Warm-up]
  • 80 lbs Γ— 15
  • 80 lbs Γ— 14

Leg Extensions – Machine (Precor)
  • 145 lbs Γ— 8 [Warm-up]
  • 245 lbs Γ— 20
  • 245 lbs Γ— 15
  • 245 lbs Γ— 12



🍽️ Meal Breakdown β€” Thursday

Breakfast Shake
  • ISO100 Hydrolyzed Gourmet Chocolate β€” 2 servings (240 cal)

Breakfast
  • Flax Seeds β€” 8g (44 cal)
  • Blueberries β€” 86g (49 cal)
  • Oatmeal, Old Fashioned β€” 154g (577 cal)

Lunch
  • Chicken Breast, Cooked β€” 225g (371 cal)
  • Red Potatoes, Cooked β€” 215g (191 cal)
  • Pineapple Chunks β€” 107g (53 cal)
  • Asparagus, Cooked β€” 115g (25 cal)

Afternoon Shake
  • ISO100 Hydrolyzed Gourmet Vanilla β€” 2 servings (220 cal)

Dinner
  • Peas and Carrots β€” 69g (43 cal)
  • Grapes, Seedless β€” 72g (50 cal)
  • Jasmine Rice, Cooked β€” 221g (287 cal)
  • Turkey Breast, Cooked β€” 215g (406 cal)

Bedtime Shake
  • Elite Casein, Rich Chocolate β€” 1 serving (130 cal)



βš–οΈ Weight Tracker

  • 6/8 β€” 233.6
  • 6/9 β€” 234.2
  • 6/10 β€” 234.7
  • 6/11 β€” 235.0
  • 6/12 β€” 234.5
  • 6/13 β€” 234.5
 
🍽️ Nutrition Summary β€” Friday

Calories: 2,686
Protein: 288g
Carbs: 274g
Fats: 46g
Fiber: 32g



🍽️ Nutrition Summary β€” Saturday

Calories: 2,486
Protein: 281g
Carbs: 248g
Fats: 48g
Fiber: 29g



Rest & Recovery β€” Saturday & Sunday

Full rest days. Focus on recovery, food compliance, and sleep.
 
Upper A β€” Monday
🎯 Focus:
Upper Body Hypertrophy

πŸ“ Notes

Myo Reps on Chest lit my chest on fire β€” the intensity is next level. Great pump, solid recovery.

πŸ“Š Progress: Growth Phase β€” Week 3 β€” Day 1 β€” Staying Locked In πŸ”’



πŸ‹οΈ Workout Log

Bicep Curl – Machine (Matrix)
  • 72.5 lbs Γ— 8 [Warm-up]
  • 147.5 lbs Γ— 14
  • 147.5 lbs Γ— 13
  • 147.5 lbs Γ— 12

Chest Flyes – Cable (Freemotion)
  • 20 lbs Γ— 8 [Warm-up]
  • 40 lbs Γ— 16
  • 40 lbs Γ— 16 [Failure β€” MYO reps]
  • 40 lbs Γ— 13
  • 40 lbs Γ— 13 [Failure β€” MYO reps]

Lateral Raises – Cable (Freemotion)
  • 20 lbs Γ— 8 [Warm-up]
  • 30 lbs Γ— 16
  • 30 lbs Γ— 16 [Failure β€” MYO reps]
  • 30 lbs Γ— 13
  • 30 lbs Γ— 13 [Failure β€” MYO reps]
  • 30 lbs Γ— 10
  • 30 lbs Γ— 10 [Failure β€” MYO reps]

Seated Shoulder Press – Machine (Matrix)
  • 65 lbs Γ— 8 [Warm-up]
  • 127.5 lbs Γ— 13
  • 127.5 lbs Γ— 12
  • 127.5 lbs Γ— 10

Incline Chest Press – Plate Loaded (Matrix)
  • 127 lbs Γ— 8 [Warm-up]
  • 217 lbs Γ— 11
  • 217 lbs Γ— 11 [Failure β€” MYO reps]
  • 217 lbs Γ— 6
  • 217 lbs Γ— 6 [Failure β€” MYO reps]

Single Arm Lat Pulldown
  • 130 lbs Γ— 8 [Warm-up]
  • 205 lbs Γ— 12
  • 205 lbs Γ— 9

Chest Supported Incline Row – Dumbbells (Wide Grip)
  • 40 lbs Γ— 8 [Warm-up]
  • 80 lbs Γ— 13
  • 80 lbs Γ— 10

Chest Supported Incline Row – Dumbbells (Close Grip)
  • 40 lbs Γ— 8 [Warm-up]
  • 90 lbs Γ— 16
  • 90 lbs Γ— 13

Bench Press – Smith Machine
  • 75 lbs Γ— 8 [Warm-up]
  • 140 lbs Γ— 14
  • 140 lbs Γ— 14 [Failure β€” MYO reps]
  • 140 lbs Γ— 11
  • 140 lbs Γ— 11 [Failure β€” MYO reps]
  • 140 lbs Γ— 7
  • 140 lbs Γ— 7 [Failure β€” MYO reps]

Recumbent Bike
  • 3.7 miles – 30 minutes



🍽️ Nutrition Summary β€” Sunday

Calories: 2,651
Protein: 286g
Carbs: 253g
Fats: 41g
Fiber: 30g



βš–οΈ Weight Tracker

  • 6/13 β€” 234.5 lbs
  • 6/14 β€” 234.2 lbs
  • 6/15 β€” 234.6 lbs
  • 6/16 β€” 234.5 lbs
 
Legs β€” Tuesday
🎯 Focus:
Lower Body Hypertrophy


πŸ“ Notes
Dumbbell Split Squats flared up my back again β€” swapping them for Smith Machine Split Squats starting next Tuesday.

πŸ“Š Progress: Growth Phase β€” Week 3 β€” Day 2 β€” Staying Locked In πŸ”’



πŸ‹οΈ Workout Log

Seated Leg Curl – Machine (Forward Lean)
  • 75 lbs Γ— 8 [Warm-up]
  • 145 lbs Γ— 15
  • 145 lbs Γ— 14
  • 145 lbs Γ— 13

Leg Extensions – Machine
  • 127.5 lbs Γ— 8 [Warm-up]
  • 247.5 lbs Γ— 15
  • 247.5 lbs Γ— 14
  • 247.5 lbs Γ— 13

Hip Adductors – Machine
  • 55 lbs Γ— 8 [Warm-up]
  • 100 lbs Γ— 15
  • 100 lbs Γ— 10

Split Squat – Dumbbell
  • 100 lbs Γ— 12
  • 100 lbs Γ— 10

Hack Squat – Plate Loaded
  • 125 lbs Γ— 8
  • 215 lbs Γ— 13
  • 215 lbs Γ— 12
  • 215 lbs Γ— 10

Leg Press – Machine (Lower Foot Placement)
  • 377 lbs Γ— 8 [Warm-up]
  • 557 lbs Γ— 13
  • 557 lbs Γ— 11
  • 557 lbs Γ— 9

Calf Press – Plate Loaded
  • 557 lbs Γ— 8 [Warm-up]
  • 827 lbs Γ— 15
  • 827 lbs Γ— 14
  • 827 lbs Γ— 12

Recumbent Bike
  • 3.7 miles – 30 minutes



🍽️ Nutrition Summary β€” Monday

Calories: 2,647
Protein: 287g
Carbs: 270g
Fats: 41g
Fiber: 31g



βš–οΈ Weight Tracker

  • 6/13 β€” 234.5 lbs
  • 6/14 β€” 234.2 lbs
  • 6/15 β€” 234.6 lbs
  • 6/16 β€” 234.5 lbs
  • 6/17 β€” 234.9 lbs
 
Pull β€” Wednesday
🎯 Focus:
Back & Biceps

πŸ“ Notes

Working on 10% battery today, didn't get much sleep since the wife was working overnight.

Bed just feels wrong when it's empty.

Enough crying, I got the job done anyway without much gas in the tank. No records were broken, but we are still moving forward.

πŸ“Š Progress: Growth Phase β€” Week 3 β€” Day 3 β€” Showing Up No Matter What πŸ”’



πŸ‹οΈ Workout Log

Lat Prayers – Cable
  • 35 lbs Γ— 8 [Warm-up]
  • 65 lbs Γ— 15
  • 65 lbs Γ— 14

Neutral Grip Single Arm Lat Pulldown – Cable
  • 100 lbs Γ— 8 [Warm-up]
  • 190 lbs Γ— 12
  • 190 lbs Γ— 10
  • 190 lbs Γ— 9

Wide Grip Seated Row – Cable
  • 75 lbs Γ— 8 [Warm-up]
  • 125 lbs Γ— 11
  • 125 lbs Γ— 10
  • 125 lbs Γ— 8

Lat Pulldown – Machine
  • 100 lbs Γ— 8 [Warm-up]
  • 170 lbs Γ— 12
  • 170 lbs Γ— 10

V-Grip Seated Row – Cable
  • 80 lbs Γ— 8 [Warm-up]
  • 155 lbs Γ— 11
  • 155 lbs Γ— 10
  • 155 lbs Γ— 9

Bayesian Curls – Cable (Freemotion)
  • 30 lbs Γ— 8 [Warm-up]
  • 50 lbs Γ— 14
  • 50 lbs Γ— 12
  • 50 lbs Γ— 11

Bicep Curl – Machine
  • 75 lbs Γ— 8 [Warm-up]
  • 150 lbs Γ— 15
  • 150 lbs Γ— 14
  • 150 lbs Γ— 13

Recumbent Bike
  • 3.7 miles – 30 minutes



🍽️ Nutrition Summary β€” Tuesday

Calories: 2,643
Protein: 292g
Carbs: 268g
Fats: 43g
Fiber: 31g



βš–οΈ Weight Tracker

7-Day Average: 234.8 lbs

  • WED (6/12) β€” 234.5 lbs
  • THU (6/13) β€” 234.5 lbs
  • FRI (6/14) β€” 234.2 lbs
  • SAT (6/15) β€” 234.6 lbs
  • SUN (6/16) β€” 234.9 lbs
  • MON (6/17) β€” 235.1 lbs
  • TUE (6/18) β€” 235.3 lbs
 
🧠 Push β€” Thursday
🎯 Focus:
Chest, Shoulders & Triceps


πŸ“ Notes
Right shoulder felt off today β€” likely from awkward lifting angles at work.
Skipped Myo Reps Match Sets on Side Laterals out of caution.
Still got in effective Myo Reps for all chest movements.

πŸ“Š Progress: Growth Phase β€” Week 3 β€” Day 4 β€” Adjust but Don’t Quit πŸ”’



πŸ‹οΈ Workout Log

Reverse Flyes – Cable
  • 15 lbs Γ— 8 [Warm-up]
  • 35 lbs Γ— 18
  • 35 lbs Γ— 15
  • 35 lbs Γ— 12

Chest Flyes – Cable
Myo Rep Match Sets

  • 25 lbs Γ— 8 [Warm-up]
  • 55 lbs Γ— 16
  • 55 lbs Γ— 16 [Failure]
  • 55 lbs Γ— 10
  • 55 lbs Γ— 10 [Failure]

Lateral Raises – Cable
(Skipped Myo Reps)

  • 15 lbs Γ— 12 [Warm-up]
  • 25 lbs Γ— 16
  • 25 lbs Γ— 14
  • 25 lbs Γ— 12

Incline Chest Press – Machine
Myo Rep Match Sets

  • 127 lbs Γ— 8 [Warm-up]
  • 217 lbs Γ— 11
  • 217 lbs Γ— 11 [Failure]
  • 217 lbs Γ— 8
  • 242 lbs Γ— 8 [Failure]
  • 242 lbs Γ— 4
  • 242 lbs Γ— 4 [Failure]

Chest Press – Machine
Myo Rep Match Sets

  • 75 lbs Γ— 8 [Warm-up]
  • 155 lbs Γ— 12
  • 155 lbs Γ— 12 [Failure]
  • 155 lbs Γ— 8
  • 155 lbs Γ— 8 [Failure]
  • 155 lbs Γ— 5
  • 155 lbs Γ— 5 [Failure]

Overhead Triceps Extension – EZ Bar
  • 25 lbs Γ— 8 [Warm-up]
  • 55 lbs Γ— 14
  • 55 lbs Γ— 13
  • 55 lbs Γ— 12

Incline French Press – EZ Bar
  • 30 lbs Γ— 8
  • 60 lbs Γ— 14
  • 60 lbs Γ— 12

Upright Row – EZ Bar
  • 25 lbs Γ— 8 [Warm-up]
  • 55 lbs Γ— 12
  • 55 lbs Γ— 9

Recumbent Bike
  • 3.7 miles – 30 minutes



🍽️ Nutrition Summary β€” Wednesday
Calories: 2,699
Protein: 284g
Carbs: 275g
Fats: 46g
Fiber: 34g



βš–οΈ Weight Tracker
7-Day Avg: 234.8 lbs
  • Thu β€” 235.3 lbs
  • Wed β€” 235.1 lbs
  • Tue β€” 234.9 lbs
  • Mon β€” 234.6 lbs
  • Sun β€” 234.2 lbs
  • Sat β€” 234.5 lbs
  • Fri β€” 234.5 lbs
 
🦡🏻 Legs B β€” Saturday
πŸ“Š Progress:

Growth Phase
Week 3 β€” Day 5



πŸ“ Notes:
Couldn't hit my leg day on Friday but got it in with my wife on Saturday.



πŸ‹οΈ Workout Log:

Machine Lying Leg Curl
β€’ 50 lbs x 8 (Warm-up)
β€’ 100 lbs x 15
β€’ 100 lbs x 14
β€’ 100 lbs x 12


Machine Leg Extensions
β€’ 145 lbs x 8 (Warm-up)
β€’ 245 lbs x 21
β€’ 245 lbs x 16
β€’ 245 lbs x 13


Machine Hip Adduction
β€’ 60 lbs x 8 (Warm-up)
β€’ 120 lbs x 15
β€’ 120 lbs x 12


Dumbbell Romanian Deadlift
β€’ 90 lbs x 16
β€’ 90 lbs x 14
β€’ 90 lbs x 12


Dumbbell Reverse Lunge
β€’ 90 lbs x 16
β€’ 90 lbs x 14
β€’ 90 lbs x 12


Plate-Loaded Leg Press – High & Wide
β€’ 290 lbs x 8
β€’ 380 lbs x 18
β€’ 380 lbs x 14
β€’ 380 lbs x 10


Plate-Loaded Calf Press
β€’ 380 lbs x 8 (Warm-up)
β€’ 560 lbs x 16
β€’ 560 lbs x 13
β€’ 560 lbs x 10


Treadmill
β€’ 1.6 mi – 30 min



πŸ₯— Nutrition Summary

Thursday, Jun 19
β€’ 286g Protein
β€’ 276g Carbs
β€’ 42g Fat
β€’ 31g Fiber


Friday, Jun 20
β€’ 285g Protein
β€’ 277g Carbs
β€’ 44g Fat
β€’ 32g Fiber




πŸ“‰ Weight Tracker

7-Day Avg: 235.1 lbs

β€’ SAT – 234.9 lbs
β€’ FRI – 235.5 lbs
β€’ THU – 235.6 lbs
β€’ WED – 235.3 lbs
β€’ TUE – 235.1 lbs
β€’ MON – 234.9 lbs
β€’ SUN – 234.6 lbs
 
πŸ’ͺ Upper β€” Monday
πŸ“Š Progress:

Growth Phase
Week 4 β€” Day 1



πŸ“ Notes:
Myo Rep Intensifier Sets on all Back Exercises #GrowBabyGrow



πŸ‹οΈ Workout Log:

Machine Bicep Curl
β€’ 72.5 lbs x 8 (Warm-up)
β€’ 147.5 lbs x 15
β€’ 147.5 lbs x 14
β€’ 147.5 lbs x 13


Machine Chest Flyes
β€’ 25 lbs x 8 (Warm-up)
β€’ 45 lbs x 16
β€’ 45 lbs x 15


Machine Lateral Raises
β€’ 20 lbs x 8 (Warm-up)
β€’ 30 lbs x 16
β€’ 30 lbs x 14
β€’ 30 lbs x 11


Machine Seated Shoulder Press
β€’ 65 lbs x 8 (Warm-up)
β€’ 130 lbs x 11
β€’ 130 lbs x 10
β€’ 130 lbs x 9


Machine Incline Chest Press
β€’ 127 lbs x 8 (Warm-up)
β€’ 217 lbs x 12
β€’ 217 lbs x 9


Single Arm Lat Pulldown
β€’ 120 lbs x 8 (Warm-up)
β€’ 195 lbs x 12
β€’ 195 lbs x 12 [Failure]
β€’ 195 lbs x 9
β€’ 195 lbs x 9 [Failure]


Chest Supported Incline Row (Wide, Dumbbells)
β€’ 40 lbs x 8 (Warm-up)
β€’ 80 lbs x 14
β€’ 80 lbs x 14 [Failure]
β€’ 80 lbs x 9
β€’ 80 lbs x 9 [Failure]


Chest Supported Incline Row (Dumbbell)
β€’ 50 lbs x 8 (Warm-up)
β€’ 90 lbs x 13
β€’ 90 lbs x 13 [Failure]
β€’ 90 lbs x 9
β€’ 90 lbs x 9 [Failure]


Smith Machine Bench Press (Close Grip)
β€’ 75 lbs x 8 (Warm-up)
β€’ 140 lbs x 15
β€’ 140 lbs x 12
β€’ 145 lbs x 10


Recumbent Bike
β€’ 4.3 mi – 35 min

Machine Lat Pulldown
β€’ 80 lbs x 8 (Warm-up)
β€’ 160 lbs x 9
β€’ 140 lbs x 8
β€’ 120 lbs x 10
β€’ 100 lbs x 11
β€’ 80 lbs x 8
β€’ 60 lbs x 15




πŸ₯— Nutrition Summary

Saturday, Jun 21
β€’ 282g Protein
β€’ 252g Carbs
β€’ 43g Fat
β€’ 30g Fiber


Sunday, Jun 22
β€’ 286g Protein
β€’ 247g Carbs
β€’ 44g Fat
β€’ 30g Fiber




πŸ“‰ Weight Tracker

7-Day Avg: 235.3 lbs

β€’ MON – 235.6 lbs
β€’ SUN – 235.3 lbs
β€’ SAT – 234.9 lbs
β€’ FRI – 235.5 lbs
β€’ THU – 235.6 lbs
β€’ WED – 235.3 lbs
β€’ TUE – 235.1 lbs
 
🦡🏻 Legs β€” Tuesday
πŸ“Š Progress:

Growth Phase
Week 4 β€” Day 2



πŸ“ Notes:
Smith Machine Split Squats definitely helped with stabilization and lit up my glutes today πŸ˜‚ Felt dialed in and focused β€” glute DOMS incoming.



πŸ‹οΈ Workout Log:

Machine Seated Leg Curl – Leaning Forward
β€’ 77.5 lbs x 8 (Warm-up)
β€’ 147.5 lbs x 15
β€’ 147.5 lbs x 13
β€’ 147.5 lbs x 11


Machine Leg Extensions
β€’ 127.5 lbs x 8 (Warm-up)
β€’ 247.5 lbs x 16
β€’ 247.5 lbs x 14
β€’ 247.5 lbs x 13


Machine Hip Adduction
β€’ 55 lbs x 8 (Warm-up)
β€’ 105 lbs x 13
β€’ 105 lbs x 9


Smith Machine Split Squats
β€’ 25 lbs x 8 (Warm-up)
β€’ 25 lbs x 14
β€’ 25 lbs x 12


Plate-Loaded Hack Squat
β€’ 125 lbs x 8
β€’ 215 lbs x 13
β€’ 215 lbs x 12
β€’ 215 lbs x 11


Machine Leg Press – Lower
β€’ 377 lbs x 8 (Warm-up)
β€’ 557 lbs x 13
β€’ 557 lbs x 12
β€’ 557 lbs x 10


Machine Standing Calf Raise
β€’ 200 lbs x 8 (Warm-up)
β€’ 400 lbs x 15
β€’ 400 lbs x 14
β€’ 400 lbs x 13


Cardio – Recumbent Bike
β€’ 3.7 mi – 30 min



πŸ₯— Nutrition Summary

Sunday, Jun 22
β€’ 286g Protein
β€’ 247g Carbs
β€’ 44g Fat
β€’ 30g Fiber


Monday, Jun 23
β€’ 287g Protein
β€’ 296g Carbs
β€’ 41g Fat
β€’ 34g Fiber




πŸ“‰ Weight Tracker

7-Day Avg: 235.3 lbs

β€’ MON – 235.6 lbs
β€’ SUN – 235.3 lbs
β€’ SAT – 234.9 lbs
β€’ FRI – 235.5 lbs
β€’ THU – 235.6 lbs
β€’ WED – 235.3 lbs
β€’ TUE – 235.1 lbs
 
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