5/10/23 (Rest)
Rest day today, morning walk/cardio/stretching, came home and got some check in's done, content edited and posted, comments replied to, food prepped, went live on TikTok, just a great day overall!
5/11/23 (Legs)
Third rotation in a row where my RDL's have stalled at 3 reps so I will undulate my rep ranges each rotation going forward. I'll flip flop between a 3-7 rep set and a 8-12 rep set each week. First time trying this on myself so I'm excited to see how it effects logbook progress!
Preacher Curl 1x8, 1x11
Standing Calf Raise 1x12, 1x8
Adductor 1x15, 1x18
Lying Leg Curl 1x7, 1x10
RDL 1x3
Leg Extension 1x11, 1x7
Leg Press 1x9+ecc
5/12/23 (Rest)
Rest day today, typical rest day stuff. Morning steps/cardio/stretching, food prepped, check in's done, content posted and edited, yadah yadah yadah lol.
5/13/23 (Push)
Early morning Push today, needed to get this one done so I could get on the road to go to my parent's house for Mother's Day weekend. Did a slight reset on my loads with the Smith Incline, will be building on this rep scheme in the weeks to come. I have no clue what happened on my Cuffed Laterals, those were absolute dogshit today.
Smith Incline Press 1x6, 1x5
Smith JM Press 1x6, 1x10
Cybex Lateral 1x8, 1x9
Reverse Pec Dec 1x6, 1x10
S/A Cuffed Lateral 1x4, 1x6
S/A Cuffed Tri Ext 1x6, 1x11
Cable Fly 1x8, 1x9
5/14/23 (Rest - Mother's Day)
Mother's Day today and a day off from the gym for me. Had a great time seeing my family and loved ones! IIFYM style day, stayed within my calorie limits and enjoyed the meal(s).
5/15/23 (Pull)
Back at home base after a weekend away at my parent's. Pleased with today, Legs tomorrow.
Gloff Pulldown 1x10, 1x8
Shrugs 1x11, 1x8
Hammer High Row 1x6, 1x8
Hammer Low Row 1x5, 1x9
Upper Back Pulldown 1x6, 1x9
EZ Bar Curl 1x6, 1x9
Incline DB Curl 1x4, 1x7
5/16/23 (Legs)
New low of 200.6 this morning, so damn close to being sub 200. Great Leg day today minus the Biceps, I did Pull yesterday so no Biceps today. Smashed from today, rest tomorrow which I'm looking forward to a lot.
Calf + Tib Raise 1x12+6, 1x11+6
Adductor 1x16, 1x9
Seated Leg Curl 1x6, 1x11
Leg Extension 2x9 (Set 1 paused reps)
Rev Band Hack 1x5
Pendulum 1x9+1
5/17/23 (Rest)
Rest today, more typical rest day stuff. Morning walk/cardio/stretching, check in's, content posted and comments replied to, edited and posted a new YouTube video, prepped food, ended the night with some Fortnite with my boy.
5/18/23 (Push)
Fucking awesome Push day, rep PR with 3 and a half plates on the Cybex Press and rep PR with 70 pounds for Weighted Dips. Still holding 200.6, expecting a drop soon.
Cybex Incline 1x8, 1x5
Weighted Dips 2x5
Standing Cuffed Lateral 2x6
Cable Fly 1x11, 1x6
Lying Cuffed Lateral 1x11, 1x3
Rear Delt Pulldown 1x9, 1x8
Machine Dip 1x10, 1x6
5/19/23 (Pull)
Woke up at 199.2 this morning, first time being below 200 pounds since March 25, 2021 (had to scroll a ways back in the Google Sheet to find that one). I'm replacing the Hammer Strength Upper Back Pulldown I was doing with a LifeFitness one, way better contractions. Rest and refeed tomorrow, gimme da carbs
Cable Pulldown 1x10, 1x8
Low Cable Row 1x7, 1x10
Hammer Pulldown 1x7
LifeFitness High Row 1x9
Shrugs 1x10, 1x9
T Bar Row 2x6
Preacher Curl 1x5, 1x7
Incline Cable Curl 1x12, 1x6
5/20/23 (Rest)
Rest day today, super chill day. Carissa is out of town so I have the place to myself. Started my day off watching the CS Paris Major which was amazing, then watched the Yankees in the afternoon, and then watched baseketball at night. All while getting my steps in and doing a 650 carb Refeed. Awesome day!
5/21/23 (Legs)
Pushed my Refeed to 650 carb yesterday and was up 4.5 lbs today, this is a good spot to hold my refeeds at for now. I'm aiming for 3-5 pounds of scale weight gain so I'm getting towards the upper level of what I want. Great leg session today, sweat like a w#ore in church from all the water retention
Preacher Curl 2x9
Standing Calf Raise 1x10, 1x9
Lying Leg Curl 1x7, 1x9
Adductor 1x11, 1x19
RDL 1x6+e
Leg Extension 1x12, 1x7
Leg Press 1x9+e
5/22/23 (Rest)
Rest today, typical rest day stuff haha. Morning steps/cardio/stretching, check in's done, content posted/comments replied to. I hosted a Q&A on IG today and also started a new series for TikTok called "The Meathead's Markerboard" which I'm pretty excited about.
5/23/23 (Push)
1/4 on my presses today, lost a rep on the other 3. Isolation stuff was good but I'm frustrated about the presses. Going to rebound and have a great Pull tomorrow.
Smith Incline 1x6, 1x3
Smith JM 1x5, 1x9
Reverse Pec Dec 1x7, 1x10
Cybex Lateral 1x8, 1x10
Cable Fly 1x6, 1x10
Cuffed Tri Ext 1x6, 1x11
Cuffed Lateral 1x5, 1x6
5/24/23 (Pull)
Needed to rebound from yesterday's mediocre Push with a good Pull today and we did just that. I've felt amazing the past 2 days, probably the euphoria from the Ephedrine I added in pre workout 🤫
Gloff Pulldown 1x10, 1x9
Hammer High Row 2x8
Hammer Low Row 1x5, 1x9
Upper Back Pulldown 1x7, 1x9
Shrugs 1x12, 1x9
EZ Bar Curl 1x7, 1x9
Incline DB Curl 1x5, 1x7
5/25/23 (Rest)
Rest day today. Morning steps, cardio, posing. Check in's, content filmed, yadah yadah the usual. Legs tomorrow, hyped for it. Probably going to do 2 Pendulum instead of 1 Hack/1 Pendulum.
5/26/23 (Legs)
I did both my squat sets on the Pendulum today instead of my usual 1 Hack/1 Pendulum. After dedicating a good 2 months to this setup I've come to the conclusion the Pendulum is superior, everything the Hack does the Pendulum does better. That doesn't mean the Hack is worthless at all but I personally feel like my time would be better spent on the Pendulum while I am lucky to have one available to me.
Speaking of Pendulum, I got absolutely humiliated on my second set. I hit 100 (a plate and a 5 each side) for 12 and felt great so I wanted to bump up to 140 (a plate and a 25 each side) and I literally got 1 fucking rep. I have never used a machine this unforgiving in my entire life, it's the definition of "humbling."
Adductor 1x20, 1x8
Seated Leg Curl 1x6, 1x11
Calf + Tib Raise 1x10+6, 1x9+6
Leg Extension 1x8, 1x9
Pendulum 1x12, 1x1 (lul)
Cable Curl 1x9, 1x6
5/27/23 (Push)
Today was the definition of "needing to improvise." I was not even supposed to train today so I was in total "rest day mindset" and then all of a sudden our weekend plans changed and it suited my schedule better to train today instead of tomorrow so I switched gears mentally and hit Push.
Great fucking day today, going to hit 3 and a half on the Cybex Press for the first set next rotation instead of doing it second. May hit 4 plates depending on how that goes. Dips were great too!
Cybex Press 1x8, 1x6
Rear Delt Pulldown 1x11, 1x10
Standing Cuffed Lateral 2x7
Weighted Dips 2x5
Lying Cuffed Lateral 1x6, 1x8
Cable Fly 1x7, 1x6
Machine Dip 1x7, 1x5
5/28/23 (Pull)
Again I was not supposed to train today but our weekend plans changed so I got this one done on a later Sunday afternoon. Really didn't want to do this one but it was what fit my schedule best. Rest tomorrow, finally!!
Cable Pulldown 1x10, 1x7
Low Cable Row 1x7, 1x11
LifeFitness High Row 2x8
Shrugs 1x11, x17
Preacher Curl 1x5, 1x8
T Bar Row 1x6, 1x4
Incline Cable Curl 1x7, 1x5
5/29/23 (Rest)
Today was Memorial Day and the reason I changed my schedule to allow me to take today off the gym. Check in's in the morning then we went over to Carissa's mom's house for a cookout, had some great food! Great day overall!
5/30/23 (Legs)
Awesome Leg session today, I'm dealing with a Calf strain right now which is frustrating so Calf Raises were lackluster but everything else was on point, feeling so good in the gym right now despite the fatigue.
Standing Calf Raise 1x8, 1x7
Lying Leg Curl 1x7, 1x9
Adductor 1x13, 1x21
RDL 1x6
Leg Extension 1x10, 1x7
Leg Press 1x9
Preacher Curl 1x8, 1x7
5/31/23 (Rest)
Rest day today, very tired today but I had a lot of work to do. Lots of programs to finish up and new client consultations. Been a very busy week with new clients which is a blessing I'm thankful for. Typical rest day stuff on top of all the client work: steps, cardio, grocery shopping, food prep, content, etc.
6/1/23 (Push)
Filmed this full session for YouTube so be on the look out for that. Great fucking day today, big redemption day. Last rotation of this session I went 1/4 on my presses and went 4/4 today, absolutely through the roof with that! Big Pull tomorrow and I'm up for it!
Smith Incline 1x7, 1x4
Smith JM 1x6, 1x10
Cable Fly 1x6, 1x9
Reverse Pec Dec 1x7, 1x11
Cybex Lateral 1x8, 1x10
Cuffed Tri Ext 1x7, 1x10
Cuffed Lateral 1x9, 1x5
6/2/23 (Pull)
Today was hard as shit. It's been 9 weeks since my last Deload so I'm about due for one, and my body agrees with me. I'll do one more full session Leg workout on Sunday then more than likely Deload next week unless I miraculously spring back to life within the next 36 hours lol.
Gloff Pulldown 1x10, 1x6
Hammer High Row 1x6, 1x7
Hammer Low Row 1x6, 1x10
Upper Back Pulldown 1x6, 1x9
Shrugs 1x9, 1x6
EZ Bar Curl 1x5, 1x6
Incline DB Curl 1x5, 1x7
6/3/23 (Rest)
Rest day today. No client work or anything today, Carissa and I did a big spring cleaning haul in our apartment and storage unit. Busy day of boring work lol. Had a good night watching a movie with Carissa and was in bed early.
6/4/23 (Legs)
Great Leg day to end a great 9 week block of training. I will do 3 sessions this week at rock bottom volume while keeping intensity high and take an extra rest day or two and be good to go come the following week.
One thing I have noticed as my bodyweight has decreased is my recovery has actually increased. At peak bulk I was Deloading every 6 weeks on average so to be able to stretch an extra 3 weeks of productive training out of this block is very surprising to me.
Cable Curl 1x9, 1x6
Leg Extension 1x9, 1x10
Calf + Tib Raise 1x8+5, 1x7+5
Adductor 1x13, 1x9
Seated Leg Curl 1x7, 1x12
Pendulum Squat 1x11, 1x7
