6/5/23 (Rest)
Rest day today, typical rest day stuff. Morning steps/cardio/stretching, check in's done, then I had a new client consultation yesterday as well. I had another client's new program to work on so I was pretty busy all day! Ended the night with some video games and chilling out as always.
6/6/23 (Push)
First Deload workout done, very great Push today, felt amazing actually. I had originally planned to do 1 set of Press and 1 set of Fly but after 3.5 moved easy on the first set of the Presses I wanted to hit 4 plates, so I just scrapped the Fly entirely and did both sets on the Press. Rest tomorrow, Pull at rock bottom volume the following day.
Cybex Press 1x7, 1x4
Weighted Dips 1x5
Standing Cuffed Lateral 1x7
Lying Cuffed Lateral 1x6
Rear Delt Pulldown 1x12
Machine Dip 1x9
6/7/23 (Rest)
Rest day, all my usual rest day stuff lol. I am going to pick up some friends from the airport tomorrow morning so wanted to get to bed early tonight!
6/8/23 (Pull)
Great Pull day today, in and out in like 45 minutes lol I love Deload workouts. Rest tomorrow, Legs Saturday.
Cable Pulldown 1x10
Cable Row 1x7
Shrug 1x10
Upper Back Pulldown 1x10
T Bar Row 1x5
Preacher Curl 1x9
Incline Cable Curl 1x8
6/9/23 (Rest)
Rest Day today, got my check in work done and then chilled the rest of the day mostly. Prepped some food as well. We have a wedding to go to this weekend so we have people staying at our place right now so our place is a little discombobulated lol but getting the work done regardless!
6/10/23 (Legs)
Today's Legs was hard as fuck, there was a few times I got really lightheaded. Didn't attempt any 50/50 reps on the Leg Press or RDL today. We have a wedding to go to this weekend so I will take 2 days off to rest and then I'll more than likely repeat low-volume next week, still feeling pretty tired in and out of the gym constantly at the moment.
Lying Leg Curl 1x6
Adductor 1x15
Standing Calf Raise 1x9
RDL 1x6
Leg Extension 1x11
Leg Press 1x9
Preacher Curl 1x6
6/11/23 & 6/12/23 (Rest)
Had a wedding to go to this weekend so no training got done. Got to see some friends I haven't seen in a while which was awesome! Stayed on track with my nutrition all weekend and stayed with my macro allotments. Had a good time stepping away from BB for a bit but it's time to get back on the horse!
6/13/23 (Push)
I am going to repeat my low volume setup this week as I am still not feeling fully recovered. Good day today all things considered. My weight has dropped 4 pounds since starting the Deload last week, and I'm starting to get to that point where some of my lifts, Presses mainly, are getting pretty hard. When the going gets tough, the tough get going!
Smith Incline 1x6
Smith JM 1x6
Cybex Lateral 1x6
Reverse Pec Dec 1x5
Cable Fly 1x7
S/A Cuffed Lateral 1x10
S/A Cuffed Tri Ext 1x7
6/14/23 (Rest)
Rest day today, got some steps in then headed to the gym for stretching and foam rolling and then headed to the supplement store for some odds and ends. Came home and had client check in's and then posted some content. Pretty chill day overall.
6/15/23 (Pull)
Second to last session at rock bottom volume, starting to get the "itch" to train again so that's a very good sign! Legs in a few days at low volume then I should be good to push the pedal to the floor again!
Gloff Pulldown 1x11
Hammer High Row 1x6
Hammer Low Row 1x5
Upper Back Pulldown 1x5
Shrug 1x6
EZ Bar Curl 1x6
Incline DB Curl 1x5
6/16/23 (Rest)
Rest day today. Edited some content and watched CoD Champs while working today! Pretty good day overall.
6/17/23 (Legs)
Awesome rock bottom Leg session before heading out to my parent's for Father's Day weekend! Feeling very refreshed physically and mentally so I can not wait to get back to training after this weekend!
Seated Leg Curl 1x6
Calf + Tib Raise 1x9+5
Leg Extension 1x9
Preacher Curl 1x9
Adductor 1x14
Pendulum Squat 1x11
6/18/23 (Rest - Father's Day)
Father's Day today, spent the day with my family which was awesome as always. Spending time with my family always refreshes me mentally and makes me excited to get back home and get into routine. Had some delicious food my grandma made that I fit into my macros so I'm very happy with how this day got managed. Back at it tomorrow!
6/19/23 (Push)
I fucking love the feeling of a properly-executed Deload. It's amazing how dropping volume for a bit and dropping off the accumulated fatigue refreshes you mentally and physically, I felt like I could run through a cement wall today. Pull tomorrow which will get absolutely dominated I can already feel it.
Cybex Press 1x6, 1x5
Weighted Dips 2x5
Rear Delt Pulldown 1x10, 1x8
Standing Cuffed Lateral 2x6
Machine Dip 1x8, 1x6
Cable Fly 1x5, 1x6
Lying Cuffed Lateral 1x7, 1x9
6/20/23 (Pull)
Totally jinxed myself yesterday by saying I "knew today was going to be good". Wasn't a "bad" day per se but could have been a lot better and that's entirely my fault. Work has been really busy for me lately (very blessed for that!) so I rushed through this one to get it done and over with. Should have rested a bit longer but I was too antsy to get out. Live & learn.
Shrug 1x11, 1x8
Cable Lat Pulldown 1x10, 1x6
Cable Lat Row 1x5, 1x9
High Machine Row 1x8, 1x5
T Bar Row 1x5, 1x6
Preacher Curl 1x6, 1x8
Incline Cable Curl 1x5, 1x4
6/21/23 (Rest)
Rest day today, busy day! Steps/cardio/check ins/meal prep/video editing/the whole 9 yards lol. Dreading Legs tomorrow already lol
6/22/23 (Legs)
Today was the first day using a belt on my RDL's. As my bodyweight has dropped this movement has become a real hassle so I'm adding the belt to help increase my ability to stabilize which has dropped off from the large weight loss. I'll run this for as long as I can until I realistically will need to swap the RDL for a movement that's more externally braced.
Preacher Curl 1x8, 1x7
Adductor 1x14, 1x12
Lying Leg Curl 1x7, 1x10
RDL 1x6
Leg Extension 1x10, 1x6
Leg Press 1x7
Standing Calf Raise 1x7, 1x6
6/23/23 (Rest)
Rest day today, steps/cardio/stretching done and then check in's done, more content posted and edited and food prepped for tomorrow. Pretty busy day overall but I like it like that!
6/24/23 (Push)
I need to reduce volume here, my last 4 rotations of this day have been a consistent downward trend. I'm currently doing 4 sets of Chest/Delt and Tricep work here and would like to reduce all 3 muscle groups to 3 sets each. Still unsure *where* I'm going to drop the volume from but I have 10 days to think that over before I repeat this session again.
Smith Incline 1x6, 1x4
Smith JM 1x5, 1x7
Cybex Lateral 2x6
Reverse Pec Dec 1x6, 1x9
Cable Fly 1x7, 1x10
Cable Tri Ext 1x6, 1x9
Cable Lateral 1x8, 1x6
6/25/23 (Pull)
New low of 190.2 this morning, to be 0.2 lbs away from being out of the 190's is such a tease. Looking forward to seeing what the 180's brings!
Gloff Pulldown 1x11, 1x8
Hammer High Row 2x6
Hammer Low Row 1x5, 1x7
Upper Back Pulldown 1x5, 1x7
Shrug 1x9, 1x6
EZ Bar Curl 1x6, 1x8
Incline DB Curl 1x5, 1x6
6/26/23 (Rest)
Busy rest day today! Morning steps/cardio/stretching and then check in's, content filming/editing, food prepping, laundry (boring) and lots and lots of steps. Early bedtime for Legs tomorrow!
6/27/23 (Legs)
Happy with Legs today! Squats were great (heavy, but great) and isolation stuff was spot on. Rest day tomorrow, ready for some sleep lol.
Calf + Tib Raise 1x9+5, 1x8+6
Adductor 1x14, 1x10
Leg Extension 2x9
Pendulum Squat 1x9, 1x5
Seated Leg Curl 1x6, 1x8
Cable Curl 1x10, 1x5
6/28/23 (Rest)
Rest day today, tons of steps and then cardio/stretching/posing, check in's, content work, food prep, early bedtime. The lavish life of a meathead lmao.
6/29/23 (Push)
Amazing Push today! I can feel the latest Test increase kicking in and I felt STRONG today. I played around with some different Lateral Raise variations today and I more than likely will be sticking with those permanently going forward.
- I did a Lying Y Raise on a cable stack instead of the Standing Cable Lateral variation I was doing. I was previously doing a Lying Cuffed Lateral for my second movement, positioning myself in a way so I was overloading in the lengthened but today I wanted to try putting myself in a different position and overloading the Short with a Y Raise, and it felt great!
- Instead of doing the Lying Cuffed Lateral for the second movement I did a Standing Cuffed Lateral behind-the-back style that I saw from a Ryan Jewers video and it was a beauty! This has potential to get hard as bodyweight gets lighter and my ability to brace changes but we'll cross that bridge when we get there.
Pull tomorrow, tomorrow will be a pretty "defining" day to see where I'm at recovery wise, this Pull rotation has been HARD last few times so I need to smash it tomorrow.
Rear Delt Pulldown 1x12, 1x10
Lying Y Raise 1x8, 1x6
Cybex Press 1x7, 1x4
Weighted Dips 1x5, 1x4
Cable Fly 1x6, 1x7
BTB Lateral 2x6
Machine Dip 1x9, 1x7
6/30/23 (Pull)
Great Pull today! Training is back on an uptick after a short rough stretch there. I'm resting tomorrow then heading into my B rotation (Legs B/Push B/Pull B) which has been much harder than my A rotation so these next few training days will give me a much bigger picture of where I'm at with my training.
Cable Pulldown 1x10, 1x7
Cable Row 1x9, 1x7
High Row 1x8, 1x6
T Bar Row 1x4, 1x5
Shrug 1x9
Preacher Curl 1x6, 1x9
Incline Cable Curl 1x6, 1x5
7/1/23 (Rest)
Rest day today, kind of a frustrating morning. Carissa and I went on a little road trip and there was tons of traffic and issues along the way so it ended up being not what we had planned or hoped. By the end of the day I was chillin so all is good, ended up going to bed early!
7/2/23 (Legs)
Today was Day 1 of getting my shit together with my Ab work. I have been lazy as hell about training my abs over the last 3 years and it's time to stop avoiding it. At this point I don't know how much improvement I can make between now and show day (not betting on much honestly) but that isn't an excuse to knowingly skip something I shouldn't be.
Standing Calf Raise 2x9
Crunch 1x6, 1x4
Lying Leg Curl 1x6, 1x8
Adductor 1x15, 1x13
RDL 1x6
Leg Extension 1x10, 1x6
Leg Press 1x5
Preacher Curl 1x7, 1x6
7/3/23 (Push)
I typically rest the day after Legs but I've changed my schedule around to allow for a rest day tomorrow so I can celebrate the 4th of July with my family. Push was great today, dropped my volume on my Presses and Laterals after weeks of struggle and had immediate logbook progress today, gonna run this volume going forward and keep creeping the logbook up hopefully.
Smith Incline 1x7
Smith JM 1x6
Cybex Lateral 1x6
Reverse Pec Dec 1x6, 1x10
Cuffed Tri Ext 1x6, 1x10
Cuffed Lateral 1x8, 1x6
Cable Fly 1x7, 1x10
