Please Scroll Down to See Forums Below 
Proud of you, man. Keep up the good work. You're doing an amazing job.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
This is a good plan lets try it @GDDY its almost like the oldschool 40/30/30 plan.
We’ll give it a go! Got the day lined out.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Take a few food porn pics later please
Wednesday Log
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
Attachments
if you cant get the food down bro get protein shakes i did that a lot when i pinned semaglutide couldnt get solid food down easy @GDDY same with fasting tooWednesday Log
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
@GDDY looking much leaner bro! Keep it going!
@GDDY i can definitely tell you are leaner man. Nice work man
Thursday
2:30am: Wake up
3am: 20 mins on treadmill
8am: first meal - 20g peanut butter/One carb balance tortilla/ratio protein/20 almonds/25g oats/1 cup egg whites/half scoop protein powder and 10g pb fit
8:30am: Barbell protein bar/Double scoop protein shake with ground chai seeds, fiber powder, powdered greens
10:30: Cup of white rice
11:30: Barbell protein bar
I got stuck in a meeting at work that went way over and wasn’t able to eat my chicken, so I had egg whites and protein powder right after the gym when I got home around 3pm to hit my protein. This put me about 2 hours outside my fasting window, so i’ll plan to adjust and eat later tomorrow morning. I’ll be doing schoolwork most of tomorrow and prepping for class on Saturday. I’ll be in class from 9am-1pm Saturday, so that’ll mess my fasting window up. I’ll take protein shakes/bars/yogurt/etc. and eat what I can during class. I may just have a really low carb day Saturday. I’ll probably use that as a rest day.
1:30: Gym - Arms
Started with 15mins on treadmill.
3x12: Rope Tricep extension (40lbs/55/70 for 5 - drop to 55 for 7)
3x12: Dumbell Hammer curls (35’s/40’s/40 for 7 - drop to 35 for 4 - drop to 30 for 4 more to finish)
3x15: Reverse ez-bar Tri extension (40lbs/47/47 for 6 - drop to 40 to finish)
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down) (40lbs/50 drop to 40 drop to 30/40 drop to 30 for last 7 reps)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc) (40lbs/40/40)
2x10-1x15: Single arm cable curls with fat grips (15lbs/15/10)
3:30pm: Got home and finished up work for the day and started prepping for class on Saturday.
9:30: Post log and get ready for tomorrow.
2:30am: Wake up
3am: 20 mins on treadmill
8am: first meal - 20g peanut butter/One carb balance tortilla/ratio protein/20 almonds/25g oats/1 cup egg whites/half scoop protein powder and 10g pb fit
8:30am: Barbell protein bar/Double scoop protein shake with ground chai seeds, fiber powder, powdered greens
10:30: Cup of white rice
11:30: Barbell protein bar
I got stuck in a meeting at work that went way over and wasn’t able to eat my chicken, so I had egg whites and protein powder right after the gym when I got home around 3pm to hit my protein. This put me about 2 hours outside my fasting window, so i’ll plan to adjust and eat later tomorrow morning. I’ll be doing schoolwork most of tomorrow and prepping for class on Saturday. I’ll be in class from 9am-1pm Saturday, so that’ll mess my fasting window up. I’ll take protein shakes/bars/yogurt/etc. and eat what I can during class. I may just have a really low carb day Saturday. I’ll probably use that as a rest day.
1:30: Gym - Arms
Started with 15mins on treadmill.
3x12: Rope Tricep extension (40lbs/55/70 for 5 - drop to 55 for 7)
3x12: Dumbell Hammer curls (35’s/40’s/40 for 7 - drop to 35 for 4 - drop to 30 for 4 more to finish)
3x15: Reverse ez-bar Tri extension (40lbs/47/47 for 6 - drop to 40 to finish)
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down) (40lbs/50 drop to 40 drop to 30/40 drop to 30 for last 7 reps)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc) (40lbs/40/40)
2x10-1x15: Single arm cable curls with fat grips (15lbs/15/10)
3:30pm: Got home and finished up work for the day and started prepping for class on Saturday.
9:30: Post log and get ready for tomorrow.
Doing good
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY I feel you, missing meals happens, always bring big protein bars to take care of the issue
were you able to close the training with cardio?
@GDDY I feel you, missing meals happens, always bring big protein bars to take care of the issue
were you able to close the training with cardio?
No doubt. We got the protein in though, so I was happy there. Yep, did some treadmill time at the end to get everything wrapped up. Trying to do steady incline treadmill pre and post at minimal.
Was doing schoolwork all day yesterday and didn’t get in the gym. Ate clean though and other than a half of a baked potatoe stuck to mainly protein and got about 1g/lb of body weight in.
I’ll be in class from 9-1 today, but I’ve got some protein shakes and bars to get me through.
@GDDY Great training update.........
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
As long as you eat clean thats key, and get high protein up, but we need to get macros dialed in as well. @GDDY
Was able to get a decent upper body workout in on Saturday after class. I didn’t track it, just kind of a freebie what ever felt healthy workout. And got about 30 mins of cardio in. I spent most of the day yesterday and today working on my Mid-term paper. That’s done now though. So we didn’t hit the eating window, but we did eat pretty clean and focused on high protein. I just got to the gym and am on the treadmill now, will be hitting chest today. We’re feeling pretty good today. I’ll post workout when I’m done.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Smooth as butter
Yep, did at least two bars (Barbells bar and RX bar) and two protein shakes every day.
Monday Log
Gym - Chest
Started with 20mins on incline treadmill.
1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)
3x12: Side dips (45lbs)
3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)
2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)
3x10/1x12: Seated calve raises (90lbs/100/110/95)
3x10: Cable flys - High to Low (45lbs each side/45/45)
3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)
Finished with 20 mins on incline treadmill.
Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.
Gym - Chest
Started with 20mins on incline treadmill.
1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)
3x12: Side dips (45lbs)
3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)
2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)
3x10/1x12: Seated calve raises (90lbs/100/110/95)
3x10: Cable flys - High to Low (45lbs each side/45/45)
3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)
Finished with 20 mins on incline treadmill.
Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY side dips? and was this machine?
and can we up the treadmill to 25/25? and add core work in end
Just a kettlebell side lateral dip, except I dont’t use kettlebells, and just call it side dips to shorten it up.
Yep, we can do that. On days where I don’t have as much time I up the incline and speed. I’m on the treadmill now. Will be hitting back today and starting with some core, battle ropes, jumping jacks after this to get the blood pumping good.
Tuesday Log
2:30am: Wake up
8:30am: First meal - RX bar, ratio protein yogurt cup, egg whites
9:30am: Double scoop protein powder with greens and ground chai seed, Orange, 15 almonds
11:30am: Barbells protein bar, Ratio yogurt cup
12:30: Double scoop protein shake and fiber powder
1:30: Protein shake, 100g Protein+ Noodles. I know the noodles aren’t the cleanest, but it’s what was cooked and fit the macros. Very very little pasta sauce on the noodles, maybe 2 Tbsp at most
4pm: Hit golf balls
6pm: Gym - Back Day
Started with 25mins on incline treadmill
Warm Up:
3x15: Crunches
3x10: Back extension w/45lb dumbell
3x20: Jumping Jacks
3:30secs: Battle Ropes
5x15: EZ Bar straight arm pull down (32.5lbs/40/47.5/55 but drop to 47.5 for last 4 reps/47.5 but dropped to 40 for last 4 reps)
4x12: Lat Pull Down (Wide Grip) (120lbs/120/130/120)
5x10: Cable crunches (70lbs/77.5/77.5/70/70)
3x15: Reverse cable flys (15lbs/15/15)
3x10: Seated Cable Rows (120lbs/120/120)
Finishing up with 25 mins of incline treadmill now. This one got me beat. I’ll sleep good tonight no doubt.
Macros weren’t perfect. I forgot to add my ground Chai seed to my log last night, which put me over on carbs, and also grabbed the wrong Tupperware of egg whites, which put me short on my protein and fats. I still got 242g of protein in, so that’s definitely up. Total cals were just over 2100. That’s about the max I can do in a 5 hour window. I stayed bloated and had indigestion until about half way through my workout tonight and could work it all out. And that’s no fun
2:30am: Wake up
8:30am: First meal - RX bar, ratio protein yogurt cup, egg whites
9:30am: Double scoop protein powder with greens and ground chai seed, Orange, 15 almonds
11:30am: Barbells protein bar, Ratio yogurt cup
12:30: Double scoop protein shake and fiber powder
1:30: Protein shake, 100g Protein+ Noodles. I know the noodles aren’t the cleanest, but it’s what was cooked and fit the macros. Very very little pasta sauce on the noodles, maybe 2 Tbsp at most
4pm: Hit golf balls
6pm: Gym - Back Day
Started with 25mins on incline treadmill
Warm Up:
3x15: Crunches
3x10: Back extension w/45lb dumbell
3x20: Jumping Jacks
3:30secs: Battle Ropes
5x15: EZ Bar straight arm pull down (32.5lbs/40/47.5/55 but drop to 47.5 for last 4 reps/47.5 but dropped to 40 for last 4 reps)
4x12: Lat Pull Down (Wide Grip) (120lbs/120/130/120)
5x10: Cable crunches (70lbs/77.5/77.5/70/70)
3x15: Reverse cable flys (15lbs/15/15)
3x10: Seated Cable Rows (120lbs/120/120)
Finishing up with 25 mins of incline treadmill now. This one got me beat. I’ll sleep good tonight no doubt.
Macros weren’t perfect. I forgot to add my ground Chai seed to my log last night, which put me over on carbs, and also grabbed the wrong Tupperware of egg whites, which put me short on my protein and fats. I still got 242g of protein in, so that’s definitely up. Total cals were just over 2100. That’s about the max I can do in a 5 hour window. I stayed bloated and had indigestion until about half way through my workout tonight and could work it all out. And that’s no fun
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
How long do you golf 1 hour? @GDDY
Your macros arent perfect but not bad, you need to make a habit of eating nuts to boost omega3.
Yep, just over an hour. It’s about 30 mins from golf to my gym depending on traffic.
nice job on the core training. that is some good commitment!
Na, I’ve never been a very long hitter. In the summer when the ball heats up and I’m swinging good I can get it to roll out to about 275-280, but that’s peaked for me. I’ve slowed my swing down a good bit too just for more accuracy. My normal “fairway finder” swing is about 220-230yds.
Tiger wasn’t human in his peak. That man was incredible, his injuries are killing him though. I’m going to the PGA Championship in May, but after his last surprise ruptured Achilles tendon a couple weeks ago, I doubt he’ll be playing.
Scotty is probably my favorite right “superstar” right now. I like Cam Smith a lot too, you just don’t get to see him as much since he went to LIV. Jake Knapp and Min Woo Lee are a couple other up and coming guys that I like to follow.
There’s definitely some cheaper ways to get into it, used clubs and what not. But it is very easy to make it expensive.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Wednesday Log
2am: Wake up.
2:25am: Fasted cardio. 30 mins incline treadmill
8am: First Meal - RX Protein bar and protein shake with egg whites, ratio yogurt cup, 57g Avocado, and water with ACV.
9:45am: Protein shake with chai seeds and greens, 1 Orange, Barbells protein bar
11:30am: Beef fajita meat, veggies, Spanish rice, drizzle of Siracha, and 57g avocado (pic below)
12:45pm: Protein shake and ratio yogurt cup
Macros were pretty spot on today.
* 6pm: Gym - Legs
Started with 30 mins on incline treadmill
I wanted to change it up a little today and go heavy on squats, so we went for 4 sets of 4-6.
4x4-6: Squats (185 for 6/225 for 6/255 for 5/275 for 3. I had at least one more in the tank, but lost my balance coming up on the third rep and decided to rack it without a spot)
3x12: Good girl/Bad girl (100 - 80/120 - 70/130 - 70)
1x12-10-8-6-4: Leg extension (90lbs/110/130/155/170)
3x10: Glute thrust (75lbs/75/75)
3x15: Seated Leg curls (105lbs/120/135, and that wasn’t an easy 135, but we got all 15 reps)
We didn’t get any post cardio in today. I’m pretty exhausted from waking up before 2:30am this week, and I’ve gotta do it again tomorrow. So I’m going to put rest before the cardio tonight. I need to be moving by 2am, so I’m trying to be asleep by 9 tonight.
2am: Wake up.
2:25am: Fasted cardio. 30 mins incline treadmill
8am: First Meal - RX Protein bar and protein shake with egg whites, ratio yogurt cup, 57g Avocado, and water with ACV.
9:45am: Protein shake with chai seeds and greens, 1 Orange, Barbells protein bar
11:30am: Beef fajita meat, veggies, Spanish rice, drizzle of Siracha, and 57g avocado (pic below)
12:45pm: Protein shake and ratio yogurt cup
Macros were pretty spot on today.
* 6pm: Gym - Legs
Started with 30 mins on incline treadmill
I wanted to change it up a little today and go heavy on squats, so we went for 4 sets of 4-6.
4x4-6: Squats (185 for 6/225 for 6/255 for 5/275 for 3. I had at least one more in the tank, but lost my balance coming up on the third rep and decided to rack it without a spot)
3x12: Good girl/Bad girl (100 - 80/120 - 70/130 - 70)
1x12-10-8-6-4: Leg extension (90lbs/110/130/155/170)
3x10: Glute thrust (75lbs/75/75)
3x15: Seated Leg curls (105lbs/120/135, and that wasn’t an easy 135, but we got all 15 reps)
We didn’t get any post cardio in today. I’m pretty exhausted from waking up before 2:30am this week, and I’ve gotta do it again tomorrow. So I’m going to put rest before the cardio tonight. I need to be moving by 2am, so I’m trying to be asleep by 9 tonight.
Attachments
macros do look good bro if you tired during day take some naps but on the weekend can you add more cardio? @GDDY
I’d love to take a nap, but my weekdays are full. My normal day is getting up at 3:30am, be at work by 5, get off around 3:30pm, hit golf balls from 4-5:30, and workout from 6-7:30/8. Then I’m home and in bed and try to be asleep by 9:30.
I can up the weekend cardio most weekends. I’ll start that asap. Sometimes class and schoolwork fills up my weekends, but I can at least get some treadmill/bike time in
Thursday Log
1:30am: Wake up
2:30am: Get to work
8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.
9am: RX Protein bar
10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber
12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado
I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.
* 2:30pm: Gym - Arms & Some Shoulders
I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.
Started with 30 mins on incline treadmill
3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)
This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.
1:30am: Wake up
2:30am: Get to work
8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.
9am: RX Protein bar
10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber
12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado
I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.
* 2:30pm: Gym - Arms & Some Shoulders
I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.
Started with 30 mins on incline treadmill
3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)
This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.
Attachments
@GDDY nice work man. Good to see you getting that cardio in.
@GDDY Awesome job getting that protein down bro!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I think the EVO family is suggesting naps like 10 minutes. If you hit golf balls 4-5:30, make the nap time 4-4:15, just close your eye and rest, set alarm, and golf after. You will see a huge improvement in life with even 1 x 15min nap per day. @GDDY
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY get sleep early and when is your next refeed day? I think your body is ready for a bigger refeed, like 1-2 cheat meals.
Very nice updates on the diet in the training.
You are a true working man, going to work that early in the morning.
You are a true working man, going to work that early in the morning.
I actually took yesterday as a full rest day, well, rest from the gym, I was busy all day. I upped my carbs by about 20% for the day and spaced my meals out over a 10 hour window. I felt like that actually kind of kick started my metabolism and went to bed hungry and woke up hungrier than normal, which I liked. I’m not sure if it’s the carb reduction, placebo, or something else, but my arms have definitely lost a little size. Im on the treadmill now, and going to hit full body today. I think today I’m going to aim for an 8 hour window, and up the carbs by 25% and keep the rest the same. Think that’s a good re-feed day, or adjust? The weekends are actually harder for me to hit a smaller window not because of being full, but because I’m always all over the place, and because the lady likes to cook, and not eating her food typically doesn’t go well, lol. Especially when she’s cooking healthy for me. Tonight she’s making fish (either salmon or tilapia) so we’re looking forward to that. We’ll also be out walking this afternoon a lot, I’ll track my steps and see what we get in. It’s not any hiit, but it’s movement.
I see, I like this. We can try to squeeze a few of these in.
I do engineering for a government contract company. Thankfully my hours are very flexible. I only got in so early those days because I was off on Monday and just had a lot of work to catch up on. I also don’t like being in super late and want to be able to get outside and see some daylight and get in the gym when I get off. I could’ve gone in at 8am if I wanted, but I wouldn’t have gotten off until 8 or 9pm. I’d much rather be up early and get things done when most of the rest of the world is asleep than get off later and be in the mix of everybody.
lol, it happens. I always keep a few trash balls in the bag for those big water holes… just in case. Haha
Nothing wrong with that, I’m always looking for a good freebie ball on the edge of the water. Depends on the ball. Pro V1’s, which are the most popular, run about $55 a dozen. So $4.50ish a ball. 90% of people that play those could also play a a cheaper $2 ball and never know the difference though.
Thankfully I haven’t, but my buddy has when we were playing together once. Just wrong place at wrong time. He kind of blocked his drive out right and hit a guy in the back about 200 yards out. Thankfully the guy was understanding, still felt bad about it, but just crazy circumstances.
Hip and back problems after years of playing are pretty common, but that’s typically the factor of two things. One being a bad swing. If your back is hurting after playing, you’re typically not swinging the club right. Typically, not always. But second is that often golfers have terrible lifestyles outside of golf. No other exercise or diet, no stretching, a lot of drinking and just sitting. So if you combine that with years of a bad swing/rotation, it’s kind of like letting your car sit in the sun and weather for 5 years with no maintenance or ever running it, and then taking it to the track to race. Typically not gonna work out good. Maybe not the best example, but you get it.
@GDDY Great update bro.........
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY you can up carbs by 25% for a refeed, or more depends on how you feel. You can add rice etc to slowly add carbs.
Saturday Log
7:30am: Wake up. Slept in and got some rest.
9am: First meal - 3 small pancakes, 2 whole eggs, 2 egg whites, half a cup of turkey sausage crumble, a cup of almond milk.
10:30am: Gym - Lighter Upper Body
Started with 45 mins on incline treadmill
3x12: Vert Peck Deck (150lbs/170/
310: Seated bent over lat raises (10lbs/10/10)
3x10: Side dips (45lbs/45/45)
2x10/2x12: Cable flys (low to high) (45lbs/45/30/30)
3x10: Isolated seated cable rows (50lbs/50/60)
3x10: Seated calve raises (90lbs/90/90)
3x12: Cable forward lat raises (10lbs/10/10)
3x10: Machine Incline press (135lbs/155/195)
4x10: Preacher Curls (60lbs/70/80/80)
1x15/12/7/12: Cable Cross body tri extension (30/45/60/45)
12:30pm: Post workout protein shake
2:30pm: Chick-fil-a Grilled bbq bacon sandwhich and 8 piece fried nuggets
3pm: Got about 10k steps in walking outside at a local park.
4pm: 1 slice of pepperoni and sausage thin crust pizza
5pm: 1.5 tilapia fillets, 3/4 cup of mixed rice melody, and a couple bowls of salad with lite vinaigrette dressing
Ended up with about 50% more carbs (212g), about 15% (88g) more fat, and a little over 200g total of protein today. This came out to about 2500 cals. Felt like a really good amount of food for the day. I was always hungry when I ate, but never felt overly full/bloated after each meal.
7:30am: Wake up. Slept in and got some rest.
9am: First meal - 3 small pancakes, 2 whole eggs, 2 egg whites, half a cup of turkey sausage crumble, a cup of almond milk.
10:30am: Gym - Lighter Upper Body
Started with 45 mins on incline treadmill
3x12: Vert Peck Deck (150lbs/170/
310: Seated bent over lat raises (10lbs/10/10)
3x10: Side dips (45lbs/45/45)
2x10/2x12: Cable flys (low to high) (45lbs/45/30/30)
3x10: Isolated seated cable rows (50lbs/50/60)
3x10: Seated calve raises (90lbs/90/90)
3x12: Cable forward lat raises (10lbs/10/10)
3x10: Machine Incline press (135lbs/155/195)
4x10: Preacher Curls (60lbs/70/80/80)
1x15/12/7/12: Cable Cross body tri extension (30/45/60/45)
12:30pm: Post workout protein shake
2:30pm: Chick-fil-a Grilled bbq bacon sandwhich and 8 piece fried nuggets
3pm: Got about 10k steps in walking outside at a local park.
4pm: 1 slice of pepperoni and sausage thin crust pizza
5pm: 1.5 tilapia fillets, 3/4 cup of mixed rice melody, and a couple bowls of salad with lite vinaigrette dressing
Ended up with about 50% more carbs (212g), about 15% (88g) more fat, and a little over 200g total of protein today. This came out to about 2500 cals. Felt like a really good amount of food for the day. I was always hungry when I ate, but never felt overly full/bloated after each meal.
@GDDY man I know it has to be hell getting up that early for what. What kind of work is it that you do?
Great workout
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY yes for sure more carbs, but you want to always have more protein than carbs in the future.
did you close training with cardio?
@GDDY Awesome work on your macros bro! On point!
Yep, I’m always getting at least 15 mins of cardio in post. Shoot for 25-30 depending on how much time I have until my gym closes.
Monday Update
* Not a great Monday. Was up from early Monday am until later in the day with killer migraine. I don’t get them often, but when I do, they suck. I laid on my back rotating ice packs on my head until about noon. Ibuprofen was useless. Finally started to slowly fade out around 1-2pm. This messed up the whole day and diet. I did have several cups of ratio protein yogurt, and a massive shake with a couple scoops of protein powder, strawberries, fat free milk, and a protein bar. Cals were lower for the day, but so was activity. What I did have was high protein. We’re back to normal now and got good rest last night. Looking forward to hitting chest this afternoon.
I also realized I never posted a progress pic last week. My bad. I’ll get one tonight and post.
Thanks for all the motivation fam, we’re making progress.
* Not a great Monday. Was up from early Monday am until later in the day with killer migraine. I don’t get them often, but when I do, they suck. I laid on my back rotating ice packs on my head until about noon. Ibuprofen was useless. Finally started to slowly fade out around 1-2pm. This messed up the whole day and diet. I did have several cups of ratio protein yogurt, and a massive shake with a couple scoops of protein powder, strawberries, fat free milk, and a protein bar. Cals were lower for the day, but so was activity. What I did have was high protein. We’re back to normal now and got good rest last night. Looking forward to hitting chest this afternoon.
I also realized I never posted a progress pic last week. My bad. I’ll get one tonight and post.
Thanks for all the motivation fam, we’re making progress.
headache bro? @GDDY you take baby aspirin ed?
and how about your electrolyte and taurine intake ED? share please
before cardarine and perfect pct you should consider doing self trt, have you though about short PCt and then self TRT?
I take electrolytes in my water with my apple cider vinegar. The taurine I get is what’s in N2Guard. 7 caps a day rn. I think this was just a mix of a migraine with shitty seasonal pollen/allergies to tag along. Thankfully we’re all good now.
I haven’t, but I’d be open to it. What would that look like? And would going on a self trt have me locked in for life, or are we talking just cruising till the next cycle?
you can do like a 4 week mini pct and go into self trt after bro thats like a cruise @GDDY
So what would the mini pct look like, dosage and sup wise? And how long would you say to cruise on the trt until next cycle?
Going this route, would I need to just plan on trt for the foreseeable future, or could I run the trt, run another cycle, and then pct off? Or would I need to stay on the trt?
same as regular pct, nolvadex hcgenerate cardarine and blast after
Gotcha. So go straight into next blast cycle after mini pct, or cruise on trt for a month or so and then blast next cycle?
Tuesday Log
3:30am: Wake up
4:45am: Get to work
9am: first meal - 50g oats, half scoop protein powder, 15g PBFit, RX Bar
10:30am: 1.5 scoop protein powder with chai seeds and powdered greens, barbells protein bar
12pm: 2 cups of ratio yogurt
2pm: Loaded pepper (25g of 97% lean beef and 1/4 cup of rice with a sprinkle of cheese) and air fried potatoes
I downed my daily cals to 2,050, and adjust my macros to be 45% protein (225g), 35% carbs (175g), and 20% fat (44g). I liked this today. I felt much better through the day.
4:15pm: Hit golf balls for an hour and a half
* 6pm: Gym - Chest
Started with 30 mins on incline treadmill
4x15/15/6/12: Vert peck deck (160lbs/180/200/180 for 8 then 170 for 4)
4x10: Side dips (45lbs/50/50/45)
5x15/12/5/10/15: Incline bench (135/155/175/140/130)
4x15/12/10/10: Vertical chest press (120lbs/145/145/140)
4x10: Cable Crunches (70lbs/77/77/77)
3x15: Hi to Low Cable flys (15lbs per side/20/20)
Finishing cardio: 3 sets of the below in a circuit with 30 seconds between each set…
10 crunches
10 ab-rollers
10 push ups
30 secs battle ropes
20 jumping jacks
Only had 15 mins for cardio at the end, so decided to bang that out and get some core in. Solid workout. Strength felt great.
8pm: Head home and prep food for tomorrow
I’ll be taking progress pics and posting once I get home. Also got a pic of lunch today.
3:30am: Wake up
4:45am: Get to work
9am: first meal - 50g oats, half scoop protein powder, 15g PBFit, RX Bar
10:30am: 1.5 scoop protein powder with chai seeds and powdered greens, barbells protein bar
12pm: 2 cups of ratio yogurt
2pm: Loaded pepper (25g of 97% lean beef and 1/4 cup of rice with a sprinkle of cheese) and air fried potatoes
I downed my daily cals to 2,050, and adjust my macros to be 45% protein (225g), 35% carbs (175g), and 20% fat (44g). I liked this today. I felt much better through the day.
4:15pm: Hit golf balls for an hour and a half
* 6pm: Gym - Chest
Started with 30 mins on incline treadmill
4x15/15/6/12: Vert peck deck (160lbs/180/200/180 for 8 then 170 for 4)
4x10: Side dips (45lbs/50/50/45)
5x15/12/5/10/15: Incline bench (135/155/175/140/130)
4x15/12/10/10: Vertical chest press (120lbs/145/145/140)
4x10: Cable Crunches (70lbs/77/77/77)
3x15: Hi to Low Cable flys (15lbs per side/20/20)
Finishing cardio: 3 sets of the below in a circuit with 30 seconds between each set…
10 crunches
10 ab-rollers
10 push ups
30 secs battle ropes
20 jumping jacks
Only had 15 mins for cardio at the end, so decided to bang that out and get some core in. Solid workout. Strength felt great.
8pm: Head home and prep food for tomorrow
I’ll be taking progress pics and posting once I get home. Also got a pic of lunch today.
Attachments
Forgot to add todays macros
Attachments
yes you can do that for sure bro basically bridge pct to self TRT @GDDY
checking your progress pics bro you looking leaner actually MUCH leaner and stronger i see your arms getting bigger too @GDDY
Thanks guys, means a lot for real. The muscle is definitely harder. I’m on what was to be my final week of my cycle, but I’ve got maybe 4-5 pins worth of test left, so I’m just going to run it until it’s out.
I haven’t searched here yet, but will. If you have any threads you’d recommend to read on doing mini pct and bridging with self TRT I’d love to read it. I’m not against it, I’m just pretty particular when starting something new (ie self trt) and want to have a solid game plan and know the pro’s and con’s. I’d like to know exact mini-pct plan, self trt dosage and duration until next blast, and have a general idea of what my next blast would be.
Ideally I would love to have a trt script, but I’m not familiar with anyone that would be recommended.
Wednesday Log
2:30am: Wake up. Water and ACV
2:45am: Fasted cardio. 30 mins incline treadmill
4:45am: Get to work
8am: First meal - 55g oats, half scoop protein powder, 15g PBfit. RX protein bar and ratio yogurt cup.
9:30am: Protein shake with powdered greens and chai seeds, and barbells protein bar
11:45am: Cup of minute made white rice
1pm: 200g of Lemon Chicken piccata (one of my faves) and a cup of Brussel sprouts. 2 scoop protein shake, and an orange.
This put me just over 2k cals, with 175g of carbs, 47g of fat, and 231g of protein. I plan to eat the exact same thing tomorrow.
3:30pm: Hit golf balls for about 45mins-hour
4:45pm: Bi-weekly Chiro adjustment
* 5:30pm: Gym - Back and Legs
Tomorrow is a packed day, and I’ve committed to helping a friend move out of his apartment after work, so we’re adding some legs in today with back just in case we don’t get to the gym tomorrow.
- Started with 30 mins on incline treadmill
4x12: Leg extension (110lbs/120/125/125)
4x15: Straight arm lat pull downs with EZ bar (32.5lbs/40/40/40)
4x10/10/8/6: Weighted side dips (45lbs/45/55/60)
4x10/10/15/15: Hanging straight leg raises (Body weight)
3x12: Good girl/Bad girl (110lbs GG-80lbs BG/120-90/120-90)
5x15/6/15/5/15: Reverse cable flys (15lbs per side/30/15/30/15)
3x10: Cable rows (135lbs/135/120)
3x10: Cable Crunches (177.5lbs)
3x10: Seated leg curls W/3sec pause on each squeeze (120lbs/135/150)
3x10: Ab rollers
4x12/10/8/15: Smith machine rows (55lbs/65/75/55)
- Finished with 4 rotations of below cycle, no rest:
6 Hack Squats (195lbs)
20 jumping jacks
10 push ups
3 mins on incline treadmill at max incline (15) and 2.5 speed
Repeat
This one hit hard, solid workout. It’s been a while since I hit back and legs in the same day. Sleep is going to be great tonight.
7:45pm: Head home and prep for tomorrow. Going to eat the same food, but may try and move a little something around to get some almonds in.
2:30am: Wake up. Water and ACV
2:45am: Fasted cardio. 30 mins incline treadmill
4:45am: Get to work
8am: First meal - 55g oats, half scoop protein powder, 15g PBfit. RX protein bar and ratio yogurt cup.
9:30am: Protein shake with powdered greens and chai seeds, and barbells protein bar
11:45am: Cup of minute made white rice
1pm: 200g of Lemon Chicken piccata (one of my faves) and a cup of Brussel sprouts. 2 scoop protein shake, and an orange.
This put me just over 2k cals, with 175g of carbs, 47g of fat, and 231g of protein. I plan to eat the exact same thing tomorrow.
3:30pm: Hit golf balls for about 45mins-hour
4:45pm: Bi-weekly Chiro adjustment
* 5:30pm: Gym - Back and Legs
Tomorrow is a packed day, and I’ve committed to helping a friend move out of his apartment after work, so we’re adding some legs in today with back just in case we don’t get to the gym tomorrow.
- Started with 30 mins on incline treadmill
4x12: Leg extension (110lbs/120/125/125)
4x15: Straight arm lat pull downs with EZ bar (32.5lbs/40/40/40)
4x10/10/8/6: Weighted side dips (45lbs/45/55/60)
4x10/10/15/15: Hanging straight leg raises (Body weight)
3x12: Good girl/Bad girl (110lbs GG-80lbs BG/120-90/120-90)
5x15/6/15/5/15: Reverse cable flys (15lbs per side/30/15/30/15)
3x10: Cable rows (135lbs/135/120)
3x10: Cable Crunches (177.5lbs)
3x10: Seated leg curls W/3sec pause on each squeeze (120lbs/135/150)
3x10: Ab rollers
4x12/10/8/15: Smith machine rows (55lbs/65/75/55)
- Finished with 4 rotations of below cycle, no rest:
6 Hack Squats (195lbs)
20 jumping jacks
10 push ups
3 mins on incline treadmill at max incline (15) and 2.5 speed
Repeat
This one hit hard, solid workout. It’s been a while since I hit back and legs in the same day. Sleep is going to be great tonight.
7:45pm: Head home and prep for tomorrow. Going to eat the same food, but may try and move a little something around to get some almonds in.
Attachments
Increase activity/cardio too
Nice job finishing out, your work out with some good high intensity cardio.
Jumping jacks are a good workout for sure.
Jumping jacks are a good workout for sure.
@GDDY making some great progress man! Keep after it.
Thursday/Friday Log
2:30am: Wake Up
2:45am: 20 mins of incline treadmill, 15 mins of elliptical, 10 mins of incline treadmill. Water and ACV
4:30am: Get to Work
8am: First meal - 55g oats, half scoop PBFit, 5g honey, RX Bar, Ratio yogurt
9:30am: Double scoop protein shake W/chai seed and powdered greens, an orange
11:30am: 320g Lemon Chicken piccata, Barbell protein bar
1pm: Cup of minute made white rice
This put me at about 2,050 cals, 163g of carbs, 52g of fat, and 236g of protein.
I didn’t get in the gym yesterday because I was helping a buddy move out of his apartment. So no weight training, but I definitely burned some cals going up and down 4 flights of stairs carrying couches, tv’s, etc until about 11pm.
Both mine and the Fiancé’s family’s are in town today for our food tasting for our wedding in June. That’s at 1:30, so I’ll be fasting today until then. There will be steak, so I’m looking forward to some solid red meat. Other than that there won’t be much to post for today.
2:30am: Wake Up
2:45am: 20 mins of incline treadmill, 15 mins of elliptical, 10 mins of incline treadmill. Water and ACV
4:30am: Get to Work
8am: First meal - 55g oats, half scoop PBFit, 5g honey, RX Bar, Ratio yogurt
9:30am: Double scoop protein shake W/chai seed and powdered greens, an orange
11:30am: 320g Lemon Chicken piccata, Barbell protein bar
1pm: Cup of minute made white rice
This put me at about 2,050 cals, 163g of carbs, 52g of fat, and 236g of protein.
I didn’t get in the gym yesterday because I was helping a buddy move out of his apartment. So no weight training, but I definitely burned some cals going up and down 4 flights of stairs carrying couches, tv’s, etc until about 11pm.
Both mine and the Fiancé’s family’s are in town today for our food tasting for our wedding in June. That’s at 1:30, so I’ll be fasting today until then. There will be steak, so I’m looking forward to some solid red meat. Other than that there won’t be much to post for today.
Thanks for sharing the pictures and some great updates man. Just stick with it. Consistency always wins in the end!
Similar threads
