Old man shit

[b-boy]

Tuesday 4-16-24
Cardio - none
Training - back and biceps
Wide grip pulldowns - 4x 15,12,10,20
T-bar rows machine - 4x 12,10,10,18
Stiff arm pulldowns - 3x 20,17,14
Low back machine - 3x 20
Concentration curls - 5x 20,16,12,10,14

Diet -

 

[b-boy]

Wednesday 4-17-24
Cardio - 30 min elliptical
Training - off
Diet -

 

[svenrpb]

Hey Brad,

Do you also take glutamine on rest days for gut health or only in your intra shake?

 

[b-boy]

Hey Brad,

Do you also take glutamine on rest days for gut health or only in your intra shake?

I only take it on workout days.
When im prepping for a show I would take it everyday (gut health).

When gear is low I don't need any gut health help.

 

[JJT]

Do you take GDAs or metformin atm?

 

[b-boy]

Do you take GDAs or metformin atm?

1,000mg of berberine

 

[b-boy]

Thursday 4-18-24
Cardio - none
Training - legs @5am
Lying leg curls - 5x 20,15,12,10,8
Stiff leg DB - 2x 15,15
Leg extensions - 4x 20,18,14,12
Adductors - 4x 20,20,15,13
Hammer strength single leg press - 4x 20,15,12,10
Walking lunges - 3x length of gym and back
All I had time for as I had to go directly to work
Diet -

 

[b-boy]

Friday 4-19-24
Cardio - 30 min walk
Training - shoulders, traps, calves
Front delt press - 4x 15,12,10,7
Rear delt pulls- 4x 12,10,14,10
DB side laterals - 4x 15,13,10,12
Upright rowes - 3x 12,10,23
Seated calve raises - 4x 20,15,13,11
Hammer strength shrugs - 4x 20,17,14,10
Diet -

 

[b-boy]

Saturday and Sunday
No cardio Saturday and 30 min on elliptical Sunday morning
No training both days
Had a skipload Saturday evening with some honey nut cherrios, and some reduced fat homemade banana nut bread, and a little bit of crinkle cut fries (air fryer) with my talapia, ate until I was full (a little 2 full)
Sunday was low calories but I did have 3 brownies with my last meal of the night. This week will be lower carb to get load weight off and hopefully drop a bit before next Saturdays load.
Saturday morning (base weight)- 210.2 lbs
Sunday morning - 213.5 lbs
Monday morning - 214.4 lbs
Tuesday morning - 211.3 lbs

 

[b-boy]

Monday 4-22-24
Cardio - 30 min elliptical fasted, 20 min walk (slow) post workout
Training - chest and triceps
Smith machine flat bench - 4x 15,12,10,23
Incline close grip DB push - 4x 15,13,10,20
Incline DB flies - 4x 15,12,10,13
Rope pushdowns - 4x 20,17,15,14
Skull crushers - 4x 12,10,8,12
1 arm reverse grip pushdowns - 3x 20,17,14
Diet

 

[b-boy]

Tuesday 4-23-24
Cardio - 30 min walk post workout
Training - back and biceps
Lat pulldowns - 4x 15,12,10,22
Hammer strength low row - 4x 15,12,10,18
Stiff arm pulldowns - 4x 15,12,10,10
Hammer strength row machine - 4x 12,10,10,15
Cable cambered bar curls - 4x 20,15,12,10
Hammer curls - 4x 17,14,10,10
Diet

 

[b-boy]

Wednesday - 4-24-25
Cardio - 40 min walk before work (worked overtime midnight shift)
Training - off
Diet

 

[pupu]

Love how detailed it is b-boy.