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Aimanabolic's Notso Fatso Log

💪🏻 Pull — Wednesday
📊 Progress:
Growth Phase
Week 4 — Day 3
​

📝 Notes:
Back day was brutal. Lots of Myo Rep intensifiers — volume was up, but output held strong. Loving how lat-focused these sessions are.


🏋️ Workout Log:
Cable Lat Prayers
• 40 lbs x 8 (Warm-up)
• 70 lbs x 13
• 70 lbs x 13 [Failure]
• 70 lbs x 9
• 70 lbs x 9 [Failure]

Single Arm NG Lat Pulldown
• 115 lbs x 8 (Warm-up)
• 180 lbs x 12
• 180 lbs x 12 [Failure]
• 180 lbs x 9
• 180 lbs x 9 [Failure]
• 180 lbs x 5
• 180 lbs x 5 [Failure]

Wide Grip Seated Row
• 75 lbs x 8 (Warm-up)
• 125 lbs x 12
• 125 lbs x 12 [Failure]
• 125 lbs x 8
• 125 lbs x 8 [Failure]
• 125 lbs x 6
• 125 lbs x 6 [Failure]

Machine Lat Pulldown
• 100 lbs x 8 (Warm-up)
• 170 lbs x 12
• 170 lbs x 12 [Failure]
• 170 lbs x 8
• 170 lbs x 8 [Failure]

Seated Row – V-Grip
• 80 lbs x 8 (Warm-up)
• 155 lbs x 12
• 155 lbs x 12 [Failure]
• 155 lbs x 9
• 155 lbs x 9 [Failure]
• 155 lbs x 6
• 155 lbs x 6

Bayesian Curls
• 30 lbs x 8 (Warm-up)
• 50 lbs x 14
• 50 lbs x 13
• 50 lbs x 12

Machine Bicep Curl
• 75 lbs x 8 (Warm-up)
• 150 lbs x 16
• 150 lbs x 14
• 150 lbs x 13

Recumbent Bike
• 4.3 mi – 35 min


🥗 Nutrition Summary

Tuesday, Jun 24
• 285g Protein
• 301g Carbs
• 45g Fat
• 36g Fiber


📉 Weight Tracker

7-Day Avg: 235.6 lbs

• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
 
💥 Push — Thursday
📊 Progress:
Growth Phase
Week 4 — Day 4
​

📝 Notes:
EZ Bar felt locked in today — smoother on triceps than usual. Chest presses still pushing solid numbers despite the back-to-back days.


🏋️ Workout Log:

Reverse Flyes
• 15 lbs x 8 (Warm-up)
• 35 lbs x 18
• 35 lbs x 15
• 35 lbs x 13

Chest Flyes
• 25 lbs x 8 (Warm-up)
• 55 lbs x 17
• 55 lbs x 13

Lateral Raises
• 15 lbs x 12 (Warm-up)
• 25 lbs x 17
• 25 lbs x 15
• 25 lbs x 12

Upright Row – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 12
• 55 lbs x 10

Overhead Triceps Extension – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 15
• 55 lbs x 13
• 55 lbs x 12

Incline French Press – EZ Bar
• 30 lbs x 8
• 60 lbs x 15
• 60 lbs x 12

Incline Chest Press
• 132 lbs x 8 (Warm-up)
• 222 lbs x 12
• 222 lbs x 10
• 222 lbs x 8

Chest Press
• 75 lbs x 8 (Warm-up)
• 165 lbs x 11
• 165 lbs x 10
• 165 lbs x 9

Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Wednesday, Jun 25
• 284g Protein
• 300g Carbs
• 45g Fat
• 35g Fiber


📉 Weight Tracker

7-Day Avg: 235.9 lbs

• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
 
🦵🏻 Legs — Friday
📊 Progress:
Growth Phase
Week 4 — Day 5
​

📝 Notes:
Solid volume today. High & wide leg press smoked my glutes and adductors. Romanian deadlifts hit hard too — great end to the week.


🏋️ Workout Log:

Lying Leg Curls
• 77.5 lbs x 8 (Warm-up)
• 137.5 lbs x 14
• 137.5 lbs x 13
• 137.5 lbs x 12

Leg Extensions
• 110 lbs x 8 (Warm-up)
• 210 lbs x 18
• 210 lbs x 17
• 210 lbs x 15

Hip Adductors
• 55 lbs x 8 (Warm-up)
• 100 lbs x 14
• 100 lbs x 12

Romanian Deadlift (Dumbbell)
• 90 lbs x 16
• 90 lbs x 15
• 90 lbs x 13

Reverse Lunge (Dumbbell)
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 13

Leg Press – High & Wide
• 247 lbs x 8 (Warm-up)
• 387 lbs x 20
• 387 lbs x 17
• 387 lbs x 14

Calf Press
• 387 lbs x 8 (Warm-up)
• 747 lbs x 15
• 747 lbs x 13
• 747 lbs x 12

Treadmill (Incline)
• 1.7 mi – 30 min


🥗 Nutrition Summary

Thursday, Jun 26
• 286g Protein
• 301g Carbs
• 44g Fat
• 36g Fiber


📉 Weight Tracker

7-Day Avg: 235.8 lbs

• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
 
🏋️ Upper — Monday
📊 Progress:
Growth Phase
Week 5 — Day 1​


📝 Notes:
Myo-rep match sets on chest flyes and lateral raises left my delts sizzling.
Unfortunately some awkward overhead lifting at work right afterwards lit up my right shoulder – it’s an 8 / 10 if I try to raise my hand above my head. I’ll keep things conservative until the throbbing eases.


🏋️ Workout Log:

Machine Lateral Raises
• 15 lbs × 8 (Warm-up)
• 30 lbs × 17
• 30 lbs × 17 [Failure]
• 30 lbs × 14
• 30 lbs × 14 [Failure]
• 30 lbs × 10
• 30 lbs × 10 [Failure]

Machine Chest Flyes
• 25 lbs × 8 (Warm-up)
• 45 lbs × 17
• 45 lbs × 17 [Failure]
• 40 lbs × 15
• 40 lbs × 15 [Failure]

Machine Bicep Curl
• 75 lbs × 8 (Warm-up)
• 150 lbs × 14
• 150 lbs × 12
• 150 lbs × 11

Machine Seated Shoulder Press
• 65 lbs × 8 (Warm-up)
• 130 lbs × 12
• 130 lbs × 10
• 130 lbs × 9

Plate-Loaded Incline Chest Press
• 127 lbs × 8 (Warm-up)
• 217 lbs × 12
• 217 lbs × 12 [Failure]
• — (shelved after shoulder flare-up)

Machine Single-Arm Lat Pulldown
• 120 lbs × 8 (Warm-up)
• 195 lbs × 13
• 195 lbs × 11

Dumbbell Chest-Supported Incline Row (Wide)
• 40 lbs × 8 (Warm-up)
• 80 lbs × 15
• 80 lbs × 13

Dumbbell Chest-Supported Incline Row
• 50 lbs × 8 (Warm-up)
• 90 lbs × 14
• 90 lbs × 12

Smith-Machine Bench Press
• 80 lbs × 8 (Warm-up)
• 145 lbs × 13
• 145 lbs × 13 [Failure]
• 145 lbs × 11
• 145 lbs × 11 [Failure]
• 145 lbs × 7
• 145 lbs × 7 [Failure]

Cardio – Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Saturday, Jun 28
• 284 g Protein
• 249 g Carbs
• 44 g Fat
• 29 g Fiber

Sunday, Jun 29
• 284 g Protein
• 249 g Carbs
• 45 g Fat
• 31 g Fiber


📉 Weight Tracker

7-Day Avg: 235.7 lbs

• SAT – 234.9 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
 
🦵🏻 Legs — Tuesday
📊 Progress:
Growth Phase
Week 5 — Day 2​


📝 Notes:
Logging a little late—crazy workweek and I’m still pampering that right shoulder after last Monday’s mishap.
Quad & ham tie-ins felt strong today; lungs held up well even on the high-rep hack squats.


🏋️ Workout Log:

Machine Lying Leg Curl
• 75 lbs × 8 (Warm-up)
• 145 lbs × 15
• 145 lbs × 13
• 145 lbs × 11

Machine Leg Extension
• 120 lbs × 8 (Warm-up)
• 220 lbs × 16
• 220 lbs × 14
• 220 lbs × 13

Machine Hip Adduction
• 55 lbs × 8 (Warm-up)
• 105 lbs × 13
• 105 lbs × 10

Smith-Machine Lunge
• 25 lbs × 8 (Warm-up)
• 75 lbs × 15
• 75 lbs × 12

Plate-Loaded Hack Squat
• 125 lbs × 8
• 215 lbs × 14
• 215 lbs × 13
• 215 lbs × 11

Machine Leg Press – Lower Foot Placement
• 377 lbs × 8 (Warm-up)
• 557 lbs × 14
• 557 lbs × 12
• 557 lbs × 10

Machine Standing Calf Raise
• 200 lbs × 8 (Warm-up)
• 400 lbs × 16
• 400 lbs × 15
• 400 lbs × 13

Treadmill – Incline Walk
• 4.2 mi – 35 min


🥗 Nutrition Summary

Monday, Jun 30
• 287 g Protein
• 298 g Carbs
• 46 g Fat
• 35 g Fiber


📉 Weight Tracker

7-Day Avg: 235.8 lbs

• TUE – 237.4 lbs
• MON – 236.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
 
🢵 Pull A — Wednesday
📊 Progress:
Growth Phase
Week 5 — Day 3​


📝 Notes:
Back day went smoothly—my healing shoulder didn’t hinder any pulling at all.
These sessions are quickly becoming the highlight of my week!


🏋️ Workout Log:

Cable Lat Prayers
• 40 lbs × 8 (Warm-up)
• 70 lbs × 15
• 70 lbs × 13

Neutral-Grip Single-Arm Lat Pulldown — Cable
• 100 lbs × 8 (Warm-up)
• 190 lbs × 12
• 190 lbs × 11
• 190 lbs × 10

Wide-Grip Seated Row — Cable
• 75 lbs × 8 (Warm-up)
• 125 lbs × 13
• 125 lbs × 12
• 125 lbs × 10

Lat Pulldown — Machine
• 52.5 lbs × 8 (Warm-up)
• 102.5 lbs × 12
• 102.5 lbs × 10

V-Grip Seated Row — Cable
• 85 lbs × 8 (Warm-up)
• 160 lbs × 11
• 160 lbs × 10
• 160 lbs × 9

Bayesian Curls — Cable
• 30 lbs × 8 (Warm-up)
• 50 lbs × 15
• 50 lbs × 13
• 50 lbs × 12

Bicep Curl — Machine
• 75 lbs × 8 (Warm-up)
• 155 lbs × 14
• 155 lbs × 12
• 155 lbs × 10

Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Tuesday, Jul 1
• 285 g Protein
• 299 g Carbs
• 45 g Fat
• 35 g Fiber


📉 Weight Tracker

7-Day Avg: 236.5 lbs

• WED – 236.9 lbs
• TUE – 237.2 lbs
• MON – 236.6 lbs
• SUN – 236.3 lbs
• SAT – 236.5 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
 
🧬 Push — Thursday
📊 Progress:
Growth Phase
Week 5 — Day 4​


📝 Notes:
Brutal morning.
The shoulder still isn’t ready—sharp pains even on warm-ups—so I shut the presses down early and put the hour into cardio instead. Humbling, but the smart play for long-term progress.


🏋️ Workout Log:

Cable Reverse Flyes
• 20 lbs × 8 (Warm-up)
• 40 lbs × 15
• 40 lbs × 13
• 40 lbs × 10

Cable Chest Flyes
• 25 lbs × 6 (Warm-up)

Cable Lateral Raises
• 15 lbs × 6 (Warm-up)

EZ-Bar Upright Row
• 25 lbs × 4 (Warm-up)

EZ-Bar Overhead Triceps Extension
• 30 lbs × 8 (Warm-up)
• 60 lbs × 17
• 60 lbs × 15
• 60 lbs × 14

EZ-Bar Incline French Press
• 35 lbs × 8 (Warm-up)
• 65 lbs × 14
• 65 lbs × 12

Machine Incline Chest Press
• 132 lbs × 5 (Warm-up)

Machine Chest Press
• 75 lbs × 6 (Warm-up)

Recumbent Bike
• 7.1 mi – 60 min


🥗 Nutrition Summary

Wednesday, Jul 2
• 287 g Protein
• 299 g Carbs
• 45 g Fat
• 34 g Fiber


📉 Weight Tracker

7-Day Avg: 236.7 lbs

• THU – 237.4 lbs
• WED – 236.9 lbs
• TUE – 237.2 lbs
• MON – 236.6 lbs
• SUN – 236.3 lbs
• SAT – 236.5 lbs
• FRI – 235.8 lbs
 
🦵🏻 Legs — Saturday
📊 Progress:
Growth Phase
Week 5 — Day 5​


📝 Notes:
July 4th was a write-off (holiday chaos), so I pushed legs to Saturday and knocked them out with my wife.


🏋️ Workout Log:

Machine Lying Leg Curl
• 50 lbs × 8 (Warm-up)
• 105 lbs × 15
• 105 lbs × 14
• 105 lbs × 13

Machine Leg Extensions
• 155 lbs × 8 (Warm-up)
• 245 lbs × 22
• 245 lbs × 18
• 245 lbs × 15

Machine Hip Adduction
• 65 lbs × 8 (Warm-up)
• 125 lbs × 18
• 125 lbs × 16

Dumbbell Romanian Deadlift
• 100 lbs × 14
• 100 lbs × 13
• 100 lbs × 12

Smith Machine Lunges
• 70 lbs × 8 (Warm-up)
• 120 lbs × 12
• 120 lbs × 10
• 120 lbs × 9

Plate-Loaded Leg Press — High & Wide
• 257 lbs × 8 (Warm-up)
• 397 lbs × 18
• 397 lbs × 16
• 397 lbs × 13

Plate-Loaded Calf Press
• 397 lbs × 8 (Warm-up)
• 757 lbs × 17
• 757 lbs × 15
• 757 lbs × 14

Treadmill (Incline)
• 1.7 mi – 30 min


🥗 Nutrition Summary

Friday, Jul 04
• 286 g Protein
• 300 g Carbs
• 43 g Fat
• 36 g Fiber


📉 Weight Tracker

7-Day Avg: 237.1 lbs

• SAT – 237.5 lbs
• FRI – 238.0 lbs
• THU – 237.4 lbs
• WED – 236.9 lbs
• TUE – 237.2 lbs
• MON – 236.6 lbs
• SUN – 236.3 lbs
 
🏋️‍♂️ Upper — Monday
📊 Progress:
Growth Phase
Week 6 — Day 1
​

📝 Notes:
Shoulder is still barking at me, so I kept the pressing light and pain-free, then leaned into plenty of back volume.

🏋️ Workout Log

Incline Chest Press — Machine
• 102 lbs × 12
• 102 lbs × 10

Bench Press — Smith Machine
• 75 lbs × 12
• 75 lbs × 10
• 75 lbs × 8

Chest Flyes — Cable
• 20 lbs × 16
• 20 lbs × 14

Lateral Raises — Cable
• 15 lbs × 18
• 15 lbs × 15
• 15 lbs × 12

Seated Shoulder Press — Machine
• 50 lbs × 12
• 50 lbs × 10
• 50 lbs × 8

Lat Prayers — Cable
• 110 lbs × 15
• 110 lbs × 13
• 110 lbs × 11
• 110 lbs × 10

Single-Arm Lat Pulldown — Cable
• 195 lbs × 12
• 195 lbs × 10
• 190 lbs × 8

Chest-Supported Row — Dumbbell
• 90 lbs × 15
• 90 lbs × 13
• 90 lbs × 10

Chest-Supported Row (Wide) — Dumbbell
• 90 lbs × 13
• 90 lbs × 11
• 90 lbs × 9

Bicep Curl — Machine
• 155 lbs × 15
• 155 lbs × 14
• 155 lbs × 11

Seated Row — Single Arm / Machine
• 145 lbs × 15
• 145 lbs × 14
• 145 lbs × 12

Lat Pulldown — Machine
• 120 lbs × 15
• 120 lbs × 14
• 120 lbs × 13

Crunch — Machine
• 240 lbs × 15
• 200 lbs × 12

Recumbent Bike
• 4.2 mi – 35 min

🥗 Nutrition Summary

Monday – Jul 7
• 285 g Protein
• 298 g Carbohydrate
• 44 g Fat
• 34 g Fiber

📉 Weight Tracker

7-Day Avg: 237.5 lbs

• MON – 237.2 lbs
• SUN – 238.1 lbs
• SAT – 237.5 lbs
• FRI – 238.0 lbs
• THU – 237.4 lbs
• WED – 236.9 lbs
• TUE – 237.2 lbs
 
🦵🏻 Legs A — Tuesday
📊 Progress:
Growth Phase
Week 5 — Day 2
​

📝 Notes:
Normal leg day: pain, nausea, regret — but got it done anyway. 💀


🏋️ Workout Log

Machine Lying Leg Curl
• 75 lbs × 8 (Warm-up)
• 145 lbs × 15
• 145 lbs × 13
• 145 lbs × 11

Machine Leg Extensions
• 120 lbs × 8 (Warm-up)
• 220 lbs × 16
• 220 lbs × 14
• 220 lbs × 13

Machine Hip Adduction
• 55 lbs × 8 (Warm-up)
• 105 lbs × 13
• 105 lbs × 10

Smith-Machine Lunges
• 35 lbs × 8 (Warm-up)
• 85 lbs × 14
• 85 lbs × 11

Plate-Loaded Hack Squat
• 135 lbs × 8
• 225 lbs × 14
• 225 lbs × 12
• 225 lbs × 11

Plate-Loaded Leg Press – Lower
• 357 lbs × 8 (Warm-up)
• 537 lbs × 13
• 537 lbs × 11
• 537 lbs × 10

Plate-Loaded Calf Press
• 537 lbs × 8 (Warm-up)
• 767 lbs × 16
• 767 lbs × 14
• 767 lbs × 12

Treadmill (Incline)
• 4.2 mi – 35 min


🥗 Nutrition Summary

Tuesday, Jul 8
• 287 g Protein
• 296 g Carbs
• 44 g Fat
• 36 g Fiber


📉 Weight Tracker

7-Day Avg: 237.6 lbs

• TUE – 237.9 lbs
• MON – 237.2 lbs
• SUN – 238.1 lbs
• SAT – 237.5 lbs
• FRI – 238.0 lbs
• THU – 237.4 lbs
• WED – 236.9 lbs
 
💪🏻 Push — Wednesday
📊 Progress:
Growth Phase
Week 5 — Day 3
​

📝 Notes:
Coach and I agreed on a shoulder friendly compromise this week, but the joint felt good enough to nudge the loads back up. Kept things lighter than normal, focused on control, and everything moved pain-free. (BPC-157 + TB-500 are doing their job 💉)

🏋️ Workout Log

Dumbbell Lateral Raise
• 15 lbs × 8 (Warm-up)
• 20 lbs × 20
• 20 lbs × 18
• 20 lbs × 15

Machine Chest Flye
• 20 lbs × 8 (Warm-up)
• 40 lbs × 17
• 40 lbs × 14

Machine Reverse Flye
• 20 lbs × 8 (Warm-up)
• 30 lbs × 18
• 40 lbs × 12
• 40 lbs × 7

EZ-Bar Upright Row
• 25 lbs × 6 (Warm-up)
• 35 lbs × 12
• 35 lbs × 9

EZ-Bar Overhead Triceps Extension
• 30 lbs × 8 (Warm-up)
• 60 lbs × 17
• 60 lbs × 16
• 60 lbs × 14

EZ-Bar Incline French Press
• 35 lbs × 8
• 65 lbs × 14
• 65 lbs × 12

Machine Incline Chest Press
• 102 lbs × 8 (Warm-up)
• 152 lbs × 12
• 152 lbs × 11
• 152 lbs × 9

Machine Chest Press
• 75 lbs × 8 (Warm-up)
• 125 lbs × 11
• 125 lbs × 10
• 125 lbs × 9

Recumbent Bike
• 4.2 mi – 35 min

🥗 Nutrition Summary

Wednesday, Jul 9
• 287 g Protein
• 300 g Carbs
• 45 g Fat
• 37 g Fiber


📉 Weight Tracker

7-Day Avg: 237.7 lbs

• WED – 237.5 lbs
• TUE – 237.9 lbs
• MON – 237.2 lbs
• SUN – 238.1 lbs
• SAT – 237.5 lbs
• FRI – 238.0 lbs
• THU – 237.4 lbs
 
💪🏻 Upper A — Monday
📊 Progress:
Growth Phase
Week 8 — Day 1
​

📝 Notes:
After back-to-back work-related injuries (shoulder ➜ back) I took an entire week off training for the first time in ages. Shoulder ~70 % and back ~90 % now, so I eased back in with conservative loads and strict form. Long game > ego.

🏋️ Workout Log

Dumbbell Lateral Raise
• 15 lbs × 8 (Warm-up)
• 25 lbs × 15
• 25 lbs × 14
• 25 lbs × 13

Machine Chest Flye
• 25 lbs × 8 (Warm-up)
• 45 lbs × 15
• 45 lbs × 14

Machine Biceps Curl
• 90 lbs × 8 (Warm-up)
• 160 lbs × 15
• 160 lbs × 13
• 160 lbs × 11

Machine Seated Shoulder Press
• 50 lbs × 8 (Warm-up)
• 92.5 lbs × 12
• 92.5 lbs × 10
• 92.5 lbs × 8

Machine Incline Chest Press
• 62 lbs × 8 (Warm-up)
• 112 lbs × 18
• 112 lbs × 16

Smith Machine Bench Press
• 75 lbs × 8 (Warm-up)
• 135 lbs × 12
• 135 lbs × 11
• 135 lbs × 10

Machine Lat Prayer
• 55 lbs × 8 (Warm-up)
• 115 lbs × 14
• 115 lbs × 12
• 115 lbs × 11

Single-Arm Lat Pulldown
• 100 lbs × 8 (Warm-up)
• 190 lbs × 12
• 190 lbs × 11

Single-Arm Seated Row
• 85 lbs × 8 (Warm-up)
• 160 lbs × 12
• 160 lbs × 11

Chest-Supported Incline Row (Wide DB)
• 50 lbs × 8 (Warm-up)
• 90 lbs × 14
• 90 lbs × 13
• 90 lbs × 11

Recumbent Bike
• 4.8 mi – 40 min

🥗 Nutrition Summary

Monday, Jul 28
• 289 g Protein
• 299 g Carbs
• 44 g Fat
• 36 g Fiber


📉 Weight Tracker

7-Day Avg: 238.0 lbs

• MON – 237.9 lbs
• SUN – 238.1 lbs
• SAT – 237.5 lbs
• FRI – 238.0 lbs
• THU – 237.4 lbs
• WED – 236.9 lbs
• TUE – 237.2 lbs
 
💪🏻 Pull A — Monday
📊 Progress:
Growth Phase
Week 9 — Day 1​

📝 Notes
Been dealing with a lot of Mental Stress and think I finally figured out what has been the root of my stress. Moving forward with my growth phase for a while longer. Will be setting up for a cut sooner than later.

🏋🏼 Workout Log

Bayesian Curl (Cable)
• 35 lbs × 8 (Warm-up)
• 55 lbs × 18
• 55 lbs × 14
• 45 lbs × 14
• 35 lbs × 17
• 35 lbs × 14

Single-Arm Neutral-Grip Lat Pulldown
• 85 lbs × 8 (Warm-up)
• 175 lbs × 12
• 160 lbs × 12
• 145 lbs × 12
• 130 lbs × 16
• 130 lbs × 13

Lat Prayer (Cable)
• 70 lbs × 8 (Warm-up)
• 130 lbs × 15
• 110 lbs × 14
• 90 lbs × 13
• 70 lbs × 16
• 70 lbs × 15

Seated Row — V-Grip
• 55 lbs × 8 (Warm-up)
• 115 lbs × 13
• 100 lbs × 12
• 85 lbs × 17
• 85 lbs × 12
• 70 lbs × 15

Lat Pulldown (Wide Pronated)
• 40 lbs × 8 (Warm-up)
• 80 lbs × 18
• 80 lbs × 14
• 70 lbs × 24
• 70 lbs × 21
• 70 lbs × 18
 
💪🏻 Push AB — Tuesday
📊 Progress:
Growth Phase
Week 9 — Day 2
​

📝 Notes
Shoulder still rehabbing, but today felt like a breakthrough. Loads stayed conservative while BPC-157 + TB-500 work their magic. Focused on clean form and higher volume.

🏋🏼 Workout Log

Reverse Fly — Cable
• 50 lbs × 8 (Warm-up)
• 100 lbs × 20
• 100 lbs × 18
• 100 lbs × 15
• 100 lbs × 14
• 80 lbs × 15

Chest Fly — Cable
• 50 lbs × 8 (Warm-up)
• 100 lbs × 15
• 80 lbs × 14
• 70 lbs × 14
• 60 lbs × 13
• 50 lbs × 13

Triceps Extension — Cable
• 70 lbs × 8 (Warm-up)
• 140 lbs × 12
• 125 lbs × 12
• 110 lbs × 13
• 95 lbs × 13
• 80 lbs × 16

Lateral Raise — Cable
• 45 lbs × 8 (Warm-up)
• 85 lbs × 8
• 65 lbs × 12
• 50 lbs × 16
• 50 lbs × 12
• 40 lbs × 15

Chest Press — Plate Loaded
• 65 lbs × 8 (Warm-up)
• 165 lbs × 12
• 165 lbs × 9
• 135 lbs × 12
• 135 lbs × 10
• 135 lbs × 9

Pec Fly — Machine
• 60 lbs × 8 (Warm-up)
• 120 lbs × 12
• 100 lbs × 15
• 100 lbs × 10
• 80 lbs × 10
• 60 lbs × 13
 
🦵🏻 Legs AB — Wednesday
📊 Progress:
Growth Phase
Week 9 — Day 3
​

📝 Notes
“I can skip leg days, right? …Right?
Fine, I won’t skip leg days.” – Me, at 4 a.m.

🏋🏼 Workout Log

Standing Calf Raise — Machine
• 100 lbs × 8 (Warm-up)
• 200 lbs × 8 (Warm-up)
• 400 lbs × 18
• 400 lbs × 16
• 400 lbs × 14

Leg Extension — Machine
• 77.5 lbs × 8 (Warm-up)
• 157.5 lbs × 8 (Warm-up)
• 247.5 lbs × 15
• 217.5 lbs × 13
• 187.5 lbs × 12
• 157.5 lbs × 14
• 127.5 lbs × 11

Seated Leg Curl (Leaning Forward)
• 87.5 lbs × 8 (Warm-up)
• 157.5 lbs × 15
• 137.5 lbs × 13
• 117.5 lbs × 13
• 97.5 lbs × 13
• 77.5 lbs × 15

Romanian Deadlift — Dumbbell
• 50 lbs × 8 (Warm-up)
• 100 lbs × 8
• 80 lbs × 10
• 70 lbs × 15
• 70 lbs × 13
• 60 lbs × 18

Hip Adduction — Machine
• 50 lbs × 8 (Warm-up)
• 95 lbs × 16
• 95 lbs × 12
• 65 lbs × 17
• 65 lbs × 15
• 65 lbs × 13

Smith-Machine Lunges
• 45 lbs × 8 (Warm-up)
• 95 lbs × 14
• 95 lbs × 12

Leg Press (Lower Foot Position) — Machine
• 397 lbs × 8 (Warm-up)
• 577 lbs × 12
• 577 lbs × 10
• 577 lbs × 8
 

🧠 Mental Health, Coaching, and Finding My Balance Again

For the past few months, I’ve been struggling mentally and couldn’t really figure out why. After 48 weeks of working with a coach — who I truly believe is one of the best coaches I could ask for — I made the decision to go solo for a while to focus on getting my mind right. Surprisingly, the...
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