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Approved Log Fat loss Journal - Andromix and Retatrutite

floridaman1984 said:
9-24-25

Note: Weight 232 lbs, I've went up 2 pounds on the scale. But looking at myself, I feel pretty confident that I've replaced some fat with muscle. Skin in the torso area looks a little looser. Which sucks but not a surprise. Not going to deter me from my goals. It's just something else I'll have to deal with later on.

Let me know if this print out is better than me typing out the foods. Whatever is easiest on the eyes lol.

View attachment 122736
—------------------------------

Cardio:
9,233 steps. Tracked with Apple watch ultra 2.
—---------------------------------
Pics:

Drilling and grilling:

View attachment 122732

Breakfast

View attachment 122734

Lunch
View attachment 122731
Dinner
View attachment 122733
Click to expand...
Brother has the RecTec rolling!! I love your logs, you are tightening up and looking great.
Keep the gas floored and don’t stop, you have lost so much fat. Inspirational!!
Thank you for sharing
 
9-27-25

Screenshot 2025-09-27 at 10.40.41 PM.webp

—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows (Fasted). Added 5 pounds to squats, overhead press, dips, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 255 lbs
Workout:
  • 1x5 at 285 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 120 lbs
Workout:
  • 5x5 at 140 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 5x5 at 240 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 80 lbs
—---------------------
Hammer Curls:
3x10 at 40 lbs
—------------------------------
Facepulls:
3x10 at 100 lbs
—------------------------------
Pics:
Breakfast:
IMG_9451.webp

Lunch:
IMG_9456.webp

Dinner: Didn't grab a photo, thought i did. It was just the soft tacos with spanish rice.
20250927_165010.webp
 
floridaman1984 said:
9-24-25

Note: Weight 232 lbs, I've went up 2 pounds on the scale. But looking at myself, I feel pretty confident that I've replaced some fat with muscle. Skin in the torso area looks a little looser. Which sucks but not a surprise. Not going to deter me from my goals. It's just something else I'll have to deal with later on.

Let me know if this print out is better than me typing out the foods. Whatever is easiest on the eyes lol.

View attachment 122736
—------------------------------

Cardio:
9,233 steps. Tracked with Apple watch ultra 2.
—---------------------------------
Pics:

Drilling and grilling:

View attachment 122732

Breakfast

View attachment 122734

Lunch
View attachment 122731
Dinner
View attachment 122733
Click to expand...
@floridaman1984 man the food pics got my stomach growling. You’ve definitely put some muscle on big guy
 
MarkNV said:
big workout!! How did that feel?
I like your food! If I can just add, get rid of that Premier protein and pick up some better quality whey. You will feel the difference
Click to expand...
The workout was great. I didn't rush through it, took the rest times in between the sets that I needed. Woke up extra hungry this morning. My recovery so far on this Andromix has been great. I'm just doing an every other day workout though. With cardio and some core work on the rest days.
 
floridaman1984 said:
The workout was great. I didn't rush through it, took the rest times in between the sets that I needed. Woke up extra hungry this morning. My recovery so far on this Andromix has been great. I'm just doing an every other day workout though. With cardio and some core work on the rest days.
Click to expand...
Good stuff man!!
 
floridaman1984 said:
9-24-25

Note: Weight 232 lbs, I've went up 2 pounds on the scale. But looking at myself, I feel pretty confident that I've replaced some fat with muscle. Skin in the torso area looks a little looser. Which sucks but not a surprise. Not going to deter me from my goals. It's just something else I'll have to deal with later on.

Let me know if this print out is better than me typing out the foods. Whatever is easiest on the eyes lol.

View attachment 122736
—------------------------------

Cardio:
9,233 steps. Tracked with Apple watch ultra 2.
—---------------------------------
Pics:

Drilling and grilling:

View attachment 122732

Breakfast

View attachment 122734

Lunch
View attachment 122731
Dinner
View attachment 122733
Click to expand...
2lbs is a nice solid gain 💪
 
floridaman1984 said:
9-27-25

View attachment 123618
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows (Fasted). Added 5 pounds to squats, overhead press, dips, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 255 lbs
Workout:
  • 1x5 at 285 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 120 lbs
Workout:
  • 5x5 at 140 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 5x5 at 240 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 80 lbs
—---------------------
Hammer Curls:
3x10 at 40 lbs
—------------------------------
Facepulls:
3x10 at 100 lbs
—------------------------------
Pics:
Breakfast:
View attachment 123620
Lunch:
View attachment 123619
Dinner: Didn't grab a photo, thought i did. It was just the soft tacos with spanish rice.
View attachment 123622
Click to expand...
Big jump on the deadlift hitting 285 for 5 and pressing 140 for 5x5 shows strength is moving well. Squats at 240 for 5x5 locked in too, that’s solid base work. Extra weight on dips and curls keeps arms progressing, and food looks really tasty. :D I love that protein level push it up.
 
floridaman1984 said:
It was good actually.

Woke up more hungry than normal for whatever reason. Oatmeal and some peanut helped calm that down. Hopefully good energy tomorrow also for my workout.
Click to expand...
Tomorrow will be a big day, looking forward to it :D
 
floridaman1984 said:
9-24-25

Note: Weight 232 lbs, I've went up 2 pounds on the scale. But looking at myself, I feel pretty confident that I've replaced some fat with muscle. Skin in the torso area looks a little looser. Which sucks but not a surprise. Not going to deter me from my goals. It's just something else I'll have to deal with later on.

Let me know if this print out is better than me typing out the foods. Whatever is easiest on the eyes lol.

View attachment 122736
—------------------------------

Cardio:
9,233 steps. Tracked with Apple watch ultra 2.
—---------------------------------
Pics:

Drilling and grilling:

View attachment 122732

Breakfast

View attachment 122734

Lunch
View attachment 122731
Dinner
View attachment 122733
Click to expand...
Food is lookin good Bru
 
9-29-25

1759231313825.webp

—-------------------------------
Cardio:
12,946 steps. Tracked with Apple watch ultra 2.

Note: Added 5 lbs to squat, bench press(failed), barbell row, and skull crushers. On bench I failed on the third rep of the last set. So i won't add anymore weight to it just yet. I'll attempt 235 again next time also.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 215 lbs
Workout:
  • 4x5 at 235 lbs
  • 1x2 at 235 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
Workout:
  • 5x5 at 180 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 245 lbs
—---------------------
Pull-ups
  • 5x4 (body weight).
—---------------------
Skull crushers:
  • 3x12 at 80 lbs
—---------------------
Incline barbell press:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • Workout:
  • 3x10 at 160
—------------------------------
Cable flys:
  • 3x10 at 60lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x8 at 120 lbs
—-------------------------------

No food pics this time. Forgot to grab them.
 
floridaman1984 said:
9-29-25

View attachment 124340
—-------------------------------
Cardio:
12,946 steps. Tracked with Apple watch ultra 2.

Note: Added 5 lbs to squat, bench press(failed), barbell row, and skull crushers. On bench I failed on the third rep of the last set. So i won't add anymore weight to it just yet. I'll attempt 235 again next time also.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 215 lbs
Workout:
  • 4x5 at 235 lbs
  • 1x2 at 235 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
Workout:
  • 5x5 at 180 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 245 lbs
—---------------------
Pull-ups
  • 5x4 (body weight).
—---------------------
Skull crushers:
  • 3x12 at 80 lbs
—---------------------
Incline barbell press:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • Workout:
  • 3x10 at 160
—------------------------------
Cable flys:
  • 3x10 at 60lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x8 at 120 lbs
—-------------------------------

No food pics this time. Forgot to grab them.
Click to expand...
Great all around workout!! I bet it burned from beginning to end!!
 
floridaman1984 said:
I'm traveling to west texas for a couple days. So I might be MIA on the log. I'll try to keep it updated, and hopefully will be able to eat decent while traveling.
Click to expand...
Good luck on your travels :D post some Texas pics please if you can. @floridaman1984
 
Alright got back to my rig last night. Trip was good was able to not do horrible eating and was able to do dumbells and elliptical stuff at the hotel. I'll get back to doing my log now that back from traveling.

Its 2 weeks today. Scale weight is 231lbs (Down 1 pound from last week). I think the torso body fat reduced some over this last week, definitely feel like the chest fat has come down. I think my biggest area that changed are my legs over the week.

So far I've been very happy with how my body has responded to this Geneza Andromix and Reta combo.

20251002_072859~2.webp


Starting photo for comparison.
IMG_9391.webp
 
floridaman1984 said:
Alright got back to my rig last night. Trip was good was able to not do horrible eating and was able to do dumbells and elliptical stuff at the hotel. I'll get back to doing my log now that back from traveling.

Its 2 weeks today. Scale weight is 231lbs (Down 1 pound from last week). I think the torso body fat reduced some over this last week, definitely feel like the chest fat has come down. I think my biggest area that changed are my legs over the week.

So far I've been very happy with how my body has responded to this Geneza Andromix and Reta combo.

View attachment 125207

Starting photo for comparison.
View attachment 125208
Click to expand...
The work is paying off!! Keep going!!
This is motivating
 
10-2-25

1759451253977.webp

—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
IMG_9482.webp
 
floridaman1984 said:
Alright got back to my rig last night. Trip was good was able to not do horrible eating and was able to do dumbells and elliptical stuff at the hotel. I'll get back to doing my log now that back from traveling.

Its 2 weeks today. Scale weight is 231lbs (Down 1 pound from last week). I think the torso body fat reduced some over this last week, definitely feel like the chest fat has come down. I think my biggest area that changed are my legs over the week.

So far I've been very happy with how my body has responded to this Geneza Andromix and Reta combo.

View attachment 125207

Starting photo for comparison.
View attachment 125208
Click to expand...
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
Good to see you back on the rig and already logging clean. Weight only moving 1 lb but that’s not bad with travel in the mix, especially since you notice chest fat coming down and legs leaning out. The combo of Geneza Andromix and retatrutide is showing in your photos already, that torso detail is starting to sharpen. :D strong! @floridaman1984

Training wise, nice bump adding 5 on squats, press, curls and 10 on deadlift. Pulling 295 for reps after travel is strong, and the 250 squat for 5x5 with full warmups shows you’re holding form. Pressing 145 for 5x5 is solid work too. Curls and dips are good accessory numbers, the 30 lb plate on dips for clean sets of 8 is money.

Macros must’ve been kept in line on the trip since you came back without bloat or a big swing in weight. Keep the protein tight and carbs moderate so you keep leaning out with the extra steps you’re logging.
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
That is one packed lift!! I like how there is a good mix, deadlifts to overhead presses and then squats to dips and curls!! Brutal.
Finished off with some chicken!! Where is the Cholula!!
 
MarkNV said:
That is one packed lift!! I like how there is a good mix, deadlifts to overhead presses and then squats to dips and curls!! Brutal.
Finished off with some chicken!! Where is the Cholula!!
Click to expand...
lol :P the Cholula push
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
@floridaman1984 keep working on cutting out the processed foods. still seeing too much of it on there. also be careful on those rotisserie chickens, they are typically super low quality and they add preservatives to them
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
looks like a simple meal for sure. very nice on that. a mix of chicken and rice. @floridaman1984
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
this is a really good meal you put together. @floridaman1984 you eat healthy like that you will go far. just make sure that chicken is high quality, that matters greatly
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
@floridaman1984 Bros the fact you listed your entire diet for the day and then post it up a meal picture. That means you take this serious. That gives me mad respect for you.
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
keep tightening up your diet. stick to whole foods. make sure you buy quality. these are all important and simple changes you can do! @floridaman1984
 
10-3-25

I've still been enjoying going back to the strong lift routine, but i will say i do miss the pump from the workout. Tempted to go back to a lighter weight higher volume soon. Recovery on the Andromix seems very good. No workout today just a 3.5 mile walk this evening.

Planning on either some steak, or chicken tomorrow night to go along with watching UFC 320 👊.

1759539940530.webp

------------------------------------
Cardio:
15,823 steps. Tracked with Apple watch ultra 2.
--------------------------------------------
Dinner:
IMG_9486.webp
 
floridaman1984 said:
10-3-25

I've still been enjoying going back to the strong lift routine, but i will say i do miss the pump from the workout. Tempted to go back to a lighter weight higher volume soon. Recovery on the Andromix seems very good. No workout today just a 3.5 mile walk this evening.

Planning on either some steak, or chicken tomorrow night to go along with watching UFC 320 👊.

View attachment 125705
------------------------------------
Cardio:
15,823 steps. Tracked with Apple watch ultra 2.
--------------------------------------------
Dinner:
View attachment 125706
Click to expand...
Good day overall, the walk still gives you solid output while recovery stays high on the Andromix. Stronglifts keeps strength climbing, but higher volume would definitely bring that pump back once you’re ready to switch. Steak or chicken with UFC sounds like a perfect end to the week :D
 
10-4-25

1759636685010.webp

—-------------------------------
Cardio:
19,883 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Note: Failed on the last rep of the last set on bench at 235 lbs. I’m going to have to start doing the top set / back off sets, if i want to keep adding weight i feel like. I did this on my squats today also.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 4x5 at 235 lbs
  • 1x4 at 235 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 155 lbs
Workout:
  • 5x5 at 185 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 1x5 at 255 lbs
  • 4x5 at 230 lbs
—---------------------
Pull-ups
  • 5x4 (body weight).
—---------------------
Skull crushers:
  • 3x10 at 85 lbs
—---------------------
Incline barbell press:
  • 1x 20 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135
  • Workout: 3x10 at 165
—------------------------------
Cable flys:
  • 3x10 at 70lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x8 at 130 lbs
—-------------------------------
Pics:
Breakfast
IMG_9487.webp

Lunch
IMG_9488.webp

Dinner
IMG_9489.webp
 
floridaman1984 said:
10-4-25

View attachment 126096
—-------------------------------
Cardio:
19,883 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Note: Failed on the last rep of the last set on bench at 235 lbs. I’m going to have to start doing the top set / back off sets, if i want to keep adding weight i feel like. I did this on my squats today also.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 4x5 at 235 lbs
  • 1x4 at 235 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 155 lbs
Workout:
  • 5x5 at 185 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 1x5 at 255 lbs
  • 4x5 at 230 lbs
—---------------------
Pull-ups
  • 5x4 (body weight).
—---------------------
Skull crushers:
  • 3x10 at 85 lbs
—---------------------
Incline barbell press:
  • 1x 20 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135
  • Workout: 3x10 at 165
—------------------------------
Cable flys:
  • 3x10 at 70lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x8 at 130 lbs
—-------------------------------
Pics:
Breakfast
View attachment 126099
Lunch
View attachment 126098
Dinner
View attachment 126097
Click to expand...
Great workout!! Nice volume!!
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
14k steps is phenomenal 🙌 👏
 
floridaman1984 said:
10-4-25

View attachment 126096
—-------------------------------
Cardio:
19,883 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Note: Failed on the last rep of the last set on bench at 235 lbs. I’m going to have to start doing the top set / back off sets, if i want to keep adding weight i feel like. I did this on my squats today also.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 4x5 at 235 lbs
  • 1x4 at 235 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 155 lbs
Workout:
  • 5x5 at 185 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 1x5 at 255 lbs
  • 4x5 at 230 lbs
—---------------------
Pull-ups
  • 5x4 (body weight).
—---------------------
Skull crushers:
  • 3x10 at 85 lbs
—---------------------
Incline barbell press:
  • 1x 20 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135
  • Workout: 3x10 at 165
—------------------------------
Cable flys:
  • 3x10 at 70lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x8 at 130 lbs
—-------------------------------
Pics:
Breakfast
View attachment 126099
Lunch
View attachment 126098
Dinner
View attachment 126097
Click to expand...
I love your meal pics @floridaman1984 true champion food :D
Bench and squat both looked strong, 235 moving for solid sets after all that volume is solid work. Smart call switching to a top set and backoffs to keep strength climbing. Steps and food show the effort matches the output, you’re doing it right.
 
floridaman1984 said:
10-2-25

View attachment 125364
—---------------------------------------------
Cardio:
14,028 steps. Tracked with Apple watch ultra 2.

Workout “B” as follows. Added 5 pounds to squats, overhead press, and barbell curls. Added 10 pounds to deadlift.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 260 lbs
Workout:
  • 1x5 at 295 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 145 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 220 lbs
Workout:
  • 5x5 at 250 lbs
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 85 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Lunch:
View attachment 125365
Click to expand...
@floridaman1984 nice update man. The training and food looks really good. Keep after it
 
10-6-25


Odd breakfast choice but it's leftovers that i had. And our cement job didn't wrap up until 4am. So i went with that lol.
1759845623842.webp

—---------------------------------------------
Cardio:
9,634 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 265 lbs
Workout:
  • 1x5 at 305 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 260 lbs
  • 4x5 at 235
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Dinner:
IMG_9496.webp
 
floridaman1984 said:
10-6-25


Odd breakfast choice but it's leftovers that i had. And our cement job didn't wrap up until 4am. So i went with that lol.
View attachment 126905
—---------------------------------------------
Cardio:
9,634 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 265 lbs
Workout:
  • 1x5 at 305 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 260 lbs
  • 4x5 at 235
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Dinner:
View attachment 126904
Click to expand...
Great volume on the workout and great food for fuel
 
floridaman1984 said:
10-5-25

View attachment 126900
—-------------------------------
Cardio:
10,680 steps. Tracked with Apple watch ultra 2.

Lunch
View attachment 126901
Click to expand...

floridaman1984 said:
10-6-25


Odd breakfast choice but it's leftovers that i had. And our cement job didn't wrap up until 4am. So i went with that lol.
View attachment 126905
—---------------------------------------------
Cardio:
9,634 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 265 lbs
Workout:
  • 1x5 at 305 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 260 lbs
  • 4x5 at 235
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Dinner:
View attachment 126904
Click to expand...

floridaman1984 said:
10-7-25

View attachment 127016
—-------------------------------
Cardio:
13,826 steps. Tracked with Apple watch ultra 2.
—---------------------------------
Pics:
Dinner
View attachment 127017
Click to expand...
You’re crushing consistency with those lifts and solid protein meals. Great work holding 5x5 at 150 lbs on overhead press and pushing squats after a long work night, that’s the kind of grind that builds real strength. @floridaman1984

Food looks clean and protein dense which is perfect while you’re walking 10–13k steps daily. Keep carbs centered around training like your post-lift meals in the pics to keep recovery strong and progress steady. :D
 
floridaman1984 said:
10-6-25


Odd breakfast choice but it's leftovers that i had. And our cement job didn't wrap up until 4am. So i went with that lol.
View attachment 126905
—---------------------------------------------
Cardio:
9,634 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 265 lbs
Workout:
  • 1x5 at 305 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 260 lbs
  • 4x5 at 235
—---------------------
Dips
3x8 Body weight + 30lbs
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Dinner:
View attachment 126904
Click to expand...
@floridaman1984 nice job on this dinner. the steak looks outstanding man. the green beans with it is perfect
 
ceo said:
Browse the diet looking better and better. @floridaman1984 Still have improvements that need to be made though. i would cut out the processed stuff like bacon and bread as much as possible
Click to expand...
Yeah I need to figure out what to replace that with. The bread has only been like a once a week thing. But still need to just cut it out all together. I’ve done it before, just need to be stubborn and do it again.

I do try to be perfectly transparent though. Even if I know it’s not ideal. I figure if I’m not, the only person I’m cheating is myself. I welcome all advice from the members here. It’s been a great environment and useful info all around.
 
floridaman1984 said:
Yeah I need to figure out what to replace that with. The bread has only been like a once a week thing. But still need to just cut it out all together. I’ve done it before, just need to be stubborn and do it again.
Click to expand...
bros look at other logs and see what guys are eating. raw nuts and veggies can be good snacks
 
floridaman1984 said:
10-3-25

I've still been enjoying going back to the strong lift routine, but i will say i do miss the pump from the workout. Tempted to go back to a lighter weight higher volume soon. Recovery on the Andromix seems very good. No workout today just a 3.5 mile walk this evening.

Planning on either some steak, or chicken tomorrow night to go along with watching UFC 320 👊.

View attachment 125705
------------------------------------
Cardio:
15,823 steps. Tracked with Apple watch ultra 2.
--------------------------------------------
Dinner:
View attachment 125706
Click to expand...
Or just mix heavy with a pump finisher
 
floridaman1984 said:
Yeah I need to figure out what to replace that with. The bread has only been like a once a week thing. But still need to just cut it out all together. I’ve done it before, just need to be stubborn and do it again.

I do try to be perfectly transparent though. Even if I know it’s not ideal. I figure if I’m not, the only person I’m cheating is myself. I welcome all advice from the members here. It’s been a great environment and useful info all around.
Click to expand...
There is lots of healthy options out there. @floridaman1984 One of the cool things about this forum is that a lot of guys on here will give you ideas. You can check out some of their recipes and the way they meal prep. You can go wrong with buying an air fryer for example.
 
2Thick said:
There is lots of healthy options out there. @floridaman1984 One of the cool things about this forum is that a lot of guys on here will give you ideas. You can check out some of their recipes and the way they meal prep. You can go wrong with buying an air fryer for example.
Click to expand...
Air fryers are always a winner. Rice maker as well

I cook up to 4 lbs of ground chicken and the same with ground beef or even pork and put it in containers, That way you can just scoop, weigh and eat. Costco sells bags of flash frozen wild caught salmon and cod, Predice sweet potatoes and have hard boiled eggs. I am lucky and half my family raises chickens, but if necessary, I buy cage free organic eggs 5 dozen at a time at the costco. There are many things to do for meal prep.
GET RID OF THE BREAD, it is garbage, you wouldn't put 85 octane fuel in a corvette, why would you put what kindergartners make paste out of in your body.
Wild rice from Wild River, brown rice, quinoa!!
NO SHITTY BREAD….unless you are making your own sourdough with totally unrefined unprocessed organic flour.

Just saying

Brother man, we only get one body, using compounds is tough enough, lets at least keep to fresh whole foods for our body, minds and soul!! Ask @stevesmi he will tell you the same, and Mobster…he likes his veggies, and so will Lev
 
MarkNV said:
Air fryers are always a winner. Rice maker as well

I cook up to 4 lbs of ground chicken and the same with ground beef or even pork and put it in containers, That way you can just scoop, weigh and eat. Costco sells bags of flash frozen wild caught salmon and cod, Predice sweet potatoes and have hard boiled eggs. I am lucky and half my family raises chickens, but if necessary, I buy cage free organic eggs 5 dozen at a time at the costco. There are many things to do for meal prep.
GET RID OF THE BREAD, it is garbage, you wouldn't put 85 octane fuel in a corvette, why would you put what kindergartners make paste out of in your body.
Wild rice from Wild River, brown rice, quinoa!!
NO SHITTY BREAD….unless you are making your own sourdough with totally unrefined unprocessed organic flour.

Just saying

Brother man, we only get one body, using compounds is tough enough, lets at least keep to fresh whole foods for our body, minds and soul!! Ask @stevesmi he will tell you the same, and Mobster…he likes his veggies, and so will Lev
Click to expand...
yeah air fryer does the work for you.
 
1760013848280.webp

—-------------------------------
Cardio:
10,713 steps. Tracked with Apple watch ultra 2.

Note: Started implementing top set / back off sets. To keep adding weight and to work in a little more volume. I’ll see how this does for me.

Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 240 lbs
  • 4x8 at 205 lbs
—----------------------
Barbell Row:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 155 lbs
Workout:
  • 1x5 at 185 lbs
  • 4x10 at 155 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 225 lbs
—---------------------
Pull-ups
  • 5x4 at BW+5 lbs
—---------------------
Skull crushers:
  • 3x10 at 85 lbs
—---------------------
Incline barbell press:
  • 1x 20 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135
  • Workout: 3x10 at 165
—------------------------------
Cable flys:
  • 3x10 at 70lbs each hand
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 130 lbs
—-------------------------------
Lunch
IMG_9501.webp

Dinner
IMG_9502.webp
 
Got up early this morning and got a 5 mile walk in to start the day. Weigh in this morning was 232.3 lbs. So basically the same it was last week. Feeling good, still doing 1ml EOD of the andromix (pip has gotten better, basically not getting any in the glutes) and 3mg per week of the Reta.
 
floridaman1984 said:
I actually bought it while I had to bounce around to another rig. I usually do smoke my own though.
Click to expand...
i bet you have a nice backyard setup. you should post a pic of your smoker, cost, where to get it and tips to using it. i've always been interested in one and i have space for it
 
floridaman1984 said:
I really want to build out an outdoor kitchen, it's on my wishlist. I've just got a Recteq pellet smoker, small Kamadoe Joe, and a Weber charcoal grill. When i'm home i do almost all the cooking which is 90% of the time on the grill.
Click to expand...
Maybe you can get some pictures up of what you got and give a price list of approximately what each would cost. And also what sort of maintenance you have to do.
 
floridaman1984 said:
3 weeks into this cycle. Was considering adding Equipoise after week 4 (200-300mg a week). Wanted to get some general feedback on that. Or just finish this out and wait 8-12 weeks and use it with test only.
Click to expand...
if you add eq just go with 100mgs to start, you can test it now. @floridaman1984
 
1760139625689.webp


—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
IMG_9510.webp

Lunch: Didn't realize how much sodium was in the shrimp boil.
IMG_9515.webp

IMG_9513.webp

Dinner:
IMG_9517.webp
 
floridaman1984 said:
View attachment 128206

—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
View attachment 128210
Lunch: Didn't realize how much sodium was in the shrimp boil.
View attachment 128208
View attachment 128209
Dinner:
View attachment 128207
Click to expand...
The food looks great! Nice variety everyday
 
floridaman1984 said:
It'll be sometime next week before i can. Have to wait until i get back home. I've got some para pharma ordered.
Click to expand...
Good para pharma good gear from ugfreak right?
 
floridaman1984 said:
View attachment 128206

—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
View attachment 128210
Lunch: Didn't realize how much sodium was in the shrimp boil.
View attachment 128208
View attachment 128209
Dinner:
View attachment 128207
Click to expand...
Big session and strong numbers across all lifts, 315 lbs dead and 265 lbs squat both moving clean. Smart call splitting compounds and accessories, that workload would gas anyone.

Meals look great, high protein and good variety with shrimp :D
 
floridaman1984 said:
View attachment 128206

—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
View attachment 128210
Lunch: Didn't realize how much sodium was in the shrimp boil.
View attachment 128208
View attachment 128209
Dinner:
View attachment 128207
Click to expand...
@floridaman1984 those shrimp look bomb!
 
floridaman1984 said:
View attachment 128206

—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
View attachment 128210
Lunch: Didn't realize how much sodium was in the shrimp boil.
View attachment 128208
View attachment 128209
Dinner:
View attachment 128207
Click to expand...
@floridaman1984 good job man. I'm glad to see that you're sticking to whole food options and your food prepping. That's what you need to be doing going forward.
 
floridaman1984 said:
View attachment 128206

—---------------------------------------------
Cardio:
6,225 steps. Tracked with Apple watch ultra 2. Had to do my accessory workouts separately today. Was gassed out by the time i finished my compound lifts.

Workout “B” as follows.

Deadlift:
Warmups:
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
  • 1x5 at 275 lbs
Workout:
  • 1x5 at 315 lbs
—----------------------
Overhead Press:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 125 lbs
Workout:
  • 5x5 at 150 lbs
—----------------------
Squat:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 265 lbs
  • 4x8 at 235
—---------------------
Dips
3x12 Body weight
—---------------------
Barbell Curls:
3x10 at 90 lbs
—---------------------
Hammer Curls:
3x10 at 45 lbs
—------------------------------
Pics:
Breakfast:
View attachment 128210
Lunch: Didn't realize how much sodium was in the shrimp boil.
View attachment 128208
View attachment 128209
Dinner:
View attachment 128207
Click to expand...
those shrimps look good if you ask me. i like to boil them for like 10 minutes. then throw them on the grill with rice and lemon! @floridaman1984
 
floridaman1984 said:
Agreed. I plan to when I go home on days off. I think i need about 4-5 meals. But my eating habits also differ between when I'm home vs being on location at the rigs. But I'll for sure work on dialing that in.
Click to expand...
@floridaman1984 bros yes you getting better though. hard to shake that southern american diet. i know i am from bama and know how my family back home eats and it not good lol
 
floridaman1984 said:
Agreed. I plan to when I go home on days off. I think i need about 4-5 meals. But my eating habits also differ between when I'm home vs being on location at the rigs. But I'll for sure work on dialing that in.
Click to expand...
You've made some big strides in your diet so far. @floridaman1984 Do you feel like you're learning a lot on how to eat healthy? I hope so that's what we want to do on here.
 
ROIDDERS said:
You've made some big strides in your diet so far. @floridaman1984 Do you feel like you're learning a lot on how to eat healthy? I hope so that's what we want to do on here.
Click to expand...
Yeah for sure. I'm going to try to utilize the Yuka app that @stevesmi mentioned. It'll be easier at home probably hard to find the better alternatives where I am. Just making the best of it.
 
floridaman1984 said:
Yeah, ordered it domestically. But have a bigger international order also. Too good of a deal to pass up this month.
Click to expand...
UGFreak is legit, you doing right :D
 
floridaman1984 said:
Yeah for sure. I'm going to try to utilize the Yuka app that @stevesmi mentioned. It'll be easier at home probably hard to find the better alternatives where I am. Just making the best of it.
Click to expand...
That's good that you're learning some new tools to help you get stronger and more healthy.
 
10-12-25

Knocked out a morning workout before heading to the airport.

Bench press:
Warmups:
1x10 at 45 lbs
1x5 at 95 lbs
1x5 at 135 lbs
1x5 at 185 lbs
1x5 at 225 lbs
Workout:
1x5 at 245 lbs
4x8 at 210 lbs
—----------------------
Barbell Row:
Warmups:
1x5 at 135 lbs
1x5 at 155 lbs
Workout:
1x5 at 185 lbs
4x10 at 155 lbs
—----------------------
Squat:
Warmups:
1x10 at 45 lbs
1x5 at 95 lbs
1x5 at 135 lbs
1x5 at 185 lbs
1x5 at 225
Workout:
1x5 at 270 lbs
4x8 at 230 lbs
—---------------------
Pull-ups
5x4 at BW
‐---‐----------------------------
Incline barbell press:
1x 20 at 45 lbs
1x10 at 95 lbs
1x10 at 135
Workout: 3x10 at 165
—------------------------------
 
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