Hi guys just wanted to start up a log on here. Current weight is 262.4lbs at 6'2". Started dieting down this past monday. Plan right now is to diet down for the next 4-6 weeks until gyms open back up in my state. Then the rest of the year i will be focused on adding size. I am making the hour drive 5 days a week though to go to a nearby state now that the gyms are open there though.
Currently using 200mg test a week and added in 300 mg tren ace per week this past monday.
Diet is roughly 300g carbs 300g protein 45g fat. I add in uncounted, unlisted small amounts of plain non fat greek yogurt to some meals (sour cream substitute) and salsa.
a typical day of eating on workout days may look like
1. 230g egg whites, 80g (cooked) chicken, 125g (uncooked) spinach, 2 slices toast, 7g butter
2. 8oz (uncooked) 96% lean ground beef, 66g avacado, 125g (uncooked) spinach
3. 30g rice (uncooked), 180g (cooked) chicken, 70g oatmeal
4. 62g cream of rice, 20g peanut butter, 25g whey iso, 80g (cooked) chicken
5. 50g carbs from rice chex, 50g whey iso
6. 62g rice (uncooked), 180g (cooked) chicken, 70g oatmeal 20g peanut butter or 10g fat from 85% dark chocolate
workout after meal 4, 45 min liss cardio (morning walk) upon waking
on off days i lower my carbs 100g.
did some modifying to my workout split. training days will be tues, wed, thurs, sat, sunday. Train Legs every Thurs and Sunday. Then on tues,wed, and sat i will rotate between push and pull so those will average out to being trained 1.5x per week.
workouts this past week:
Push:
Incline Smith Press 1x6-9 1x10-15
385x8 315x10(slow negative and pause)
Hammer Behind the neck press 1x6-9 1x10-15
290x8 230x13
Slight Decline Smith 3x8 same weight each set, increase weight when can get a 9th rep on last set
335x8 x8 x7.5
Cable Side Lateral Raises 3x10
6platesx10 x10 x12 (increase weight next week)
Seated Cable Chest Fly 1 max set
15platesx11
Machine Side Laterals 1 max set and 1 double drop set
190x9 190x8 drop 150x8 drop 110x6
Icarian OverHead Tricep Extensions 1x6-9 1x10-15
140x11(increase weight) 120x11
Rope Tricep Push Down 1x6-9 2x10-15
200x6 155x10 140x10
Pull:
Barbell Bent Over Rows 1x6-9 1x10-15 with double rest pause
365x9, 315x12 rest pause x 4 rest pause x 2
High Pulley 1 arm Cable Row 2 Max sets
Full stack x10 x7
DB Chest Supported Row 1x6-9 1x10-15
100sx7+1 partial, 80sx10+2partials
Wide Grip Lat Pulldown 1 double rest pause set
210x8 rpx 4 rpx 3
Startrac cable Shrugs 3 max sets
Full Stack x20 x16 x11
Strive 1 arm Preacher Curls 1x6-9 2x10-15
80x9, 60x13, 60x12
Hammer Cable Curls 1x6-9 2x10-15
70x11, 70x8, 50x12 (modify weight selection next week to hit target rep range.
Legs:
Strive Seated Leg Curl 1x6-9 1x10-15
260x7.7 210x10
CybexLeg Extensions 1 max set
260x26
Pendulum Squat 1x9-12 1x12-15
140x10/11 110x12
Bodytec 45degree Leg Press 1x9-12 1x12-15
9ppsx12 7ppsx15
Laying Leg Curl
1 triple drop set (forgot to record weight)
Icarian Standing Calf Raise Machine
400x14 400x11
Icarian Aductor 2 Max sets
200x11 200x8
thanks for following along guys.
pics not working right now, will try again later.
Currently using 200mg test a week and added in 300 mg tren ace per week this past monday.
Diet is roughly 300g carbs 300g protein 45g fat. I add in uncounted, unlisted small amounts of plain non fat greek yogurt to some meals (sour cream substitute) and salsa.
a typical day of eating on workout days may look like
1. 230g egg whites, 80g (cooked) chicken, 125g (uncooked) spinach, 2 slices toast, 7g butter
2. 8oz (uncooked) 96% lean ground beef, 66g avacado, 125g (uncooked) spinach
3. 30g rice (uncooked), 180g (cooked) chicken, 70g oatmeal
4. 62g cream of rice, 20g peanut butter, 25g whey iso, 80g (cooked) chicken
5. 50g carbs from rice chex, 50g whey iso
6. 62g rice (uncooked), 180g (cooked) chicken, 70g oatmeal 20g peanut butter or 10g fat from 85% dark chocolate
workout after meal 4, 45 min liss cardio (morning walk) upon waking
on off days i lower my carbs 100g.
did some modifying to my workout split. training days will be tues, wed, thurs, sat, sunday. Train Legs every Thurs and Sunday. Then on tues,wed, and sat i will rotate between push and pull so those will average out to being trained 1.5x per week.
workouts this past week:
Push:
Incline Smith Press 1x6-9 1x10-15
385x8 315x10(slow negative and pause)
Hammer Behind the neck press 1x6-9 1x10-15
290x8 230x13
Slight Decline Smith 3x8 same weight each set, increase weight when can get a 9th rep on last set
335x8 x8 x7.5
Cable Side Lateral Raises 3x10
6platesx10 x10 x12 (increase weight next week)
Seated Cable Chest Fly 1 max set
15platesx11
Machine Side Laterals 1 max set and 1 double drop set
190x9 190x8 drop 150x8 drop 110x6
Icarian OverHead Tricep Extensions 1x6-9 1x10-15
140x11(increase weight) 120x11
Rope Tricep Push Down 1x6-9 2x10-15
200x6 155x10 140x10
Pull:
Barbell Bent Over Rows 1x6-9 1x10-15 with double rest pause
365x9, 315x12 rest pause x 4 rest pause x 2
High Pulley 1 arm Cable Row 2 Max sets
Full stack x10 x7
DB Chest Supported Row 1x6-9 1x10-15
100sx7+1 partial, 80sx10+2partials
Wide Grip Lat Pulldown 1 double rest pause set
210x8 rpx 4 rpx 3
Startrac cable Shrugs 3 max sets
Full Stack x20 x16 x11
Strive 1 arm Preacher Curls 1x6-9 2x10-15
80x9, 60x13, 60x12
Hammer Cable Curls 1x6-9 2x10-15
70x11, 70x8, 50x12 (modify weight selection next week to hit target rep range.
Legs:
Strive Seated Leg Curl 1x6-9 1x10-15
260x7.7 210x10
CybexLeg Extensions 1 max set
260x26
Pendulum Squat 1x9-12 1x12-15
140x10/11 110x12
Bodytec 45degree Leg Press 1x9-12 1x12-15
9ppsx12 7ppsx15
Laying Leg Curl
1 triple drop set (forgot to record weight)
Icarian Standing Calf Raise Machine
400x14 400x11
Icarian Aductor 2 Max sets
200x11 200x8
thanks for following along guys.
pics not working right now, will try again later.