eazy_ Training and Nutritional Log

[eazy_]

Training for 10/24

PULL 1
Barbell Bent Over Row 135x20, 225x15, 225X15, 225X15
Pull Up 20,20,20,20,20 @ BW
Pull Up 2,2,2 +90lbs
Lat Pull Down 120X15,120X15,120X15
Dumbbell One Arm Row 40X10,40X10,40X10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

2-mile walk

food for 10/23 calories 3452, carbs 289, fat 101, protein 145

bodyweight 10/24 4am 235 lbs

 

[eazy_]

Training for 10/25

LEGS 1
Safety Squat Bar 200x20,200x20,200x20,200x20,200x20
Safety Squat Bar 150x20,150x20,150x20,150x20,150x20

4-mile walk

food for 10/24 calories 2971, carbs 343, fat 112, protein 128

bodyweight 10/25 4am 235 lbs

 

[eazy_]

Training for 10/26

PUSH 2
Barbell Standing Overhead Press 87x10,87x10,87x10
Dumbbell Bench Press 40x10,40x10,40x10
Dumbbell Incline Bench Press 40x10,40x10,40x10
Dumbbell Fly 5x10,5x10,5x10
Dumbbell Incline Fly 5x10,5x10,5x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10

6 mile walk

food for 10/25 calories 1861, carbs 227, fat 86, protein 126

bodyweight 10/26 4am 236 lbs

 

[pharma1]

Hey man great job getting the walks back up. Let me say I see a trend of trying to bring calories down to a bikini competitor level at 1800ish seems like you stair step down over a few days, and then end up having a 4k+ day because your hunger hormones get out of control trying to diet too dang low.

Slow and steady wins this race and slow and steady fat loss helps avoid too much loose skin in the end as well mate.

Id say try and be more consistent with calories and make food choices low calorie dense foods that are high volume. Things like spinach salads with tilapia, chicken or lean steak added in. Big protein wraps with lots of veggies and low calorie sauces to flavor. Greg Doucette has a TON of free info on youtube about how to eat so you can keep yourself in a deficit while still feeing full through the day. I feel like if your calories get more consistent and your food choices changed a bit you will probably feel better while making significantly better muscle gains while losing the fat.

 

[eazy_]

Training for 10/27

PULL 2
Barbell Bent Over Row 135x20, 230x15, 230X15, 230X15
Pull Up 20,20,20 @ BW
Pull Up 1,0,0 +100lbs
Wide Grip Lat Pulldown 120x15,120x15,120x15
Cable Rope Face Pull 15,15,15
Dumbbell Concentration Curls 25x10,25x10,25x10
Preacher Curl 120x10,120x10,120x10
Barbell Curl 75x10,75x10,75x10

6-mile walk

food for 10/26 calories 2753, carbs 303, fat 111, protein 181

bodyweight 10/27 4am 235 lbs

 

[NGL34]

Any pic updates?

 

[eazy_]

Any pic updates?

These are at 223lbs Sept 2. I made it to 218 lbs by the middle of the month but didn't take any pictures.

 

[Wonton]

Keep up the good work !!

 

[eazy_]

Keep up the good work !!

thank you

 

[pharma1]

Absolutely man and you have a GREAT BACK! Hell ya man, glad I subbed in to this

 

[eazy_]

Absolutely man and you have a GREAT BACK! Hell ya man, glad I subbed in to this

thank you

 

[eazy_]

Training for 10/28

LEGS 2
Safety Squat Bar 150x5, 240x3, 330x3, 405x10, 405x10, 405x10
Safety Squat Bar 150x20,150x20,150x20,150x20,150x20

6-mile walk

food for 10/27 calories 2484, carbs 126, fat 118, protein 276

bodyweight 10/28 4am 234 lbs

 

[eazy_]

Training for 10/29/2021

PUSH 1
Barbell Bench Press 97x10, 97x10, 97x10
Seated Overhead Press 77x10, 77x10, 77x10
Dumbbell Incline Bench Press 40x10,40x10,40x10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell Front Raise 10x10,10x10,10x10
Front Raise 25,25,25

6-mile walk

food for 10/28 calories 2435, carbs 334, fat 53, protein 225

bodyweight 10/29 4am 237 lbs

 

[eazy_]

Training for 10/30

PULL 1
Barbell Bent Over Row 135x20, 225x20, 315x5, 315X5, 315X5, 315x5, 315x5
Pull Up 20,20,20,20,20 @ BW
Pull Up 1,1,0 +100lbs
Lat Pull Down 120X15,120X15,120X15
Dumbbell One Arm Row 40X10,40X10,40X10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 10/29 calories 2656, carbs 310, fat 122, protein 223

bodyweight 10/30 4am 236 lbs

 

[eazy_]

maintenance log

week 2 (10/24-10/30)

210mg test c, 4mg salbutamol

blood pressure 10/25 96/58, 10/27 116/68, 10/29 114/62

Resting heart rate 10/25 84, 10/27 78, 10/29 84

sides-- none. no AI.

7-day average bodyweight 235

average daily calories 2477, carbs 253, fat 117, protein 183.

trained 7 days.14 hours of cardio.

for week 3 (10/31-11/6)

calories: 2200 w/180g protein.
pxxxxa: 210mg test c, 4mg salbutamol
programming: switch to SuperSquats run for 6 weeks. 14 hours cardio. 7 training sessions.

https://revolutionaryprogramdesign.com/20-rep-squats/

https://oldschooltrainer.com/super-squats-how-to-gain-30-pounds-of-muscle-in-6-weeks-reloaded/

 

[eazy_]

Training for 10/31

SuperSquats W1D1

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 290x20
Pullover 25x20
Bench Press 27x10, 77x12, 77x12, 77x12
Bent Over Row 135x10, 225x15, 225x15, 225x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

4-mile walk

food for 10/30 calories 2180, carbs 133, fat 223, protein 112

bodyweight 10/31 4am 235 lbs

 

[eazy_]

Training for 11/1

Accessories

Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10

6 mile walk

food for 10/31 calories 2270, carbs 166, fat 116, protein 171

bodyweight 11/1 4am 237 lbs

 

[eazy_]

Training for 11/2

SuperSquats W1D2

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 295x20
Pullover 25x20
Bench Press 27x10, 82x12, 82x12, 82x12
Bent Over Row 135x10, 230x15, 230x15, 230x15
Trap Bar Deadlift 145x5, 235x3, 330x15
Pullover 25x20

6-mile walk

food for 11/1 calories 2246, carbs 241, fat 106, protein 132

bodyweight 11/2 4am 240 lbs

 

[eazy_]

Training for 11/3

Accessories

Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Pull Up 1,0,0 +115lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10

3-mile walk

food for 11/2 calories 3112, carbs 359, fat 143, protein 134

bodyweight 11/3 4am 241 lbs

 

[eazy_]

Training for 11/4/2021

SuperSquats W1D3

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 300x20
Pullover 25x20
Bench Press 27x10, 87x12, 87x12, 87x12
Bent Over Row 135x10, 235x15, 235x15, 235x15
Trap Bar Deadlift 145x5, 235x3, 335x15
Pullover 25x20

3-mile walk

food for 11/3 calories 2665, carbs 364, fat 83, protein 210

bodyweight 11/4 4am 240 lbs