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Approved Log Fat loss Journal - Andromix and Retatrutite

floridaman1984 said:
View attachment 128631
---------------------------------------------
Cardio:
19,686 steps. Tracked with Apple watch ultra 2.

Breakfast
View attachment 128632
Lunch

View attachment 128633

DinnerView attachment 128634
Click to expand...

floridaman1984 said:
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
—------------------------------
Click to expand...
Strong full-body session with balanced loading across compounds, good intensity for a travel day. Bench at 245 for 5 shows control, and 4x8 at 210 is solid volume, move that to 215 next week if recovery feels good.

Squats and rows are matched well for push-pull balance, and 270 for 5 is clean work at that ratio.

Good food level on macros but I'd like to see more protein.
 
floridaman1984 said:
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
—------------------------------
Click to expand...
@floridaman1984 numbers look good man.......share training pics with us......
 
Tiger Salman Khan said:
@floridaman1984 numbers look good man.......share training pics with us......
Click to expand...
What are yall including in a training pic? I’m almost always by myself when I workout.

Below is basically my limited stuff I have to use while on the rig. But it’s really enough for what I’ve been trying to focus on, the compound lifts with some accessories.

Im headed home today but its most likely just a short week off then back to work again.

IMG_9478.webp
IMG_9479.webp
IMG_9477.webp
 
floridaman1984 said:
What are yall including in a training pic? I’m almost always by myself when I workout.

Below is basically my limited stuff I have to use while on the rig. But it’s really enough for what I’ve been trying to focus on, the compound lifts with some accessories.

Im headed home today but its most likely just a short week off then back to work again.

View attachment 129678View attachment 129679View attachment 129677
Click to expand...
training pics like this count :D looks like a hardcore gym setup but pics of you training would be good too @floridaman1984
 
10-15-25


1760567850575.webp

—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
IMG_9557.webp

Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
IMG_9559.webp

IMG_9560.webp

IMG_9561.webp

Dinner:
IMG_9558.webp
 
Tommorow makes 4 weeks into the cycle. Scale weight today was 229.5. So down about 2.5 pounds from last week. Back to almost what i began the cycle at. Gained up to 234 now i've been slowly heading back down. I always like to see the scale change, but i've learned to pay more attention to the body physical changes instead.
 
floridaman1984 said:
10-15-25


View attachment 130125
—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
View attachment 130130
Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
View attachment 130128
View attachment 130127
View attachment 130126
Dinner:
View attachment 130129
Click to expand...

floridaman1984 said:
Tommorow makes 4 weeks into the cycle. Scale weight today was 229.5. So down about 2.5 pounds from last week. Back to almost what i began the cycle at. Gained up to 234 now i've been slowly heading back down. I always like to see the scale change, but i've learned to pay more attention to the body physical changes instead.
Click to expand...
Big compounds looking strong with the 315 lbs pull and 270 lbs squat holding good form under volume. Keep the overhead press at 155 lbs for 5x5 1 more week before pushing load again.

Meals look clean. The overnight oats and protein addition were a smart move for recovery. @floridaman1984
 
LevButlerov said:
Big compounds looking strong with the 315 lbs pull and 270 lbs squat holding good form under volume. Keep the overhead press at 155 lbs for 5x5 1 more week before pushing load again.

Meals look clean. The overnight oats and protein addition were a smart move for recovery. @floridaman1984
Click to expand...
I agree on the 155 for overhead press staying there. I honestly think most of my lifts will be plateauing for now. Since i'm only home until this coming Monday. I'm going to change up my lifting program to fit some more gym time in, while i'm here.

Then hopefully I can resume my 5x5 when i go back to work. But we're bringing out a new rig, so i dont know if i'll have a little gym setup at first. I might be restricted to dumbells and bodyweight workouts when i go back. But either way i'll be active doing something.

On a sidenote, while i was gone my Ironmaster dumbells with heavy handle kit, i ordered a while back came in. I've had some 5-85 Powerblock Pro Rexans for years that have been solid. Just wanted the ironmaster for a more traditional feel on some workouts.
 
floridaman1984 said:
I agree on the 155 for overhead press staying there. I honestly think most of my lifts will be plateauing for now. Since i'm only home until this coming Monday. I'm going to change up my lifting program to fit some more gym time in, while i'm here.

Then hopefully I can resume my 5x5 when i go back to work. But we're bringing out a new rig, so i dont know if i'll have a little gym setup at first. I might be restricted to dumbells and bodyweight workouts when i go back. But either way i'll be active doing something.

On a sidenote, while i was gone my Ironmaster dumbells with heavy handle kit, i ordered a while back came in. I've had some 5-85 Powerblock Pro Rexans for years that have been solid. Just wanted the ironmaster for a more traditional feel on some workouts.
Click to expand...
Good move holding the 155 on overhead press since that’s solid work for consistency. Adding more gym sessions this week makes sense before you switch back to the work setup.

If you’re limited to dumbbells and bodyweight, focus on tempo and high-rep work for pressing, rows, and squats. The Ironmasters are a good pickup, they’ll let you keep a natural feel when you’re away from the full gym setup.
 
floridaman1984 said:
10-15-25


View attachment 130125
—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
View attachment 130130
Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
View attachment 130128
View attachment 130127
View attachment 130126
Dinner:
View attachment 130129
Click to expand...
@floridaman1984 check out my log on what i posted earlier today on protein bars. quest bars for example contain an incredible amount of toxic chemicals that should not be going into your body. my advice is make your own bars!
 
floridaman1984 said:
I agree on the 155 for overhead press staying there. I honestly think most of my lifts will be plateauing for now. Since i'm only home until this coming Monday. I'm going to change up my lifting program to fit some more gym time in, while i'm here.

Then hopefully I can resume my 5x5 when i go back to work. But we're bringing out a new rig, so i dont know if i'll have a little gym setup at first. I might be restricted to dumbells and bodyweight workouts when i go back. But either way i'll be active doing something.

On a sidenote, while i was gone my Ironmaster dumbells with heavy handle kit, i ordered a while back came in. I've had some 5-85 Powerblock Pro Rexans for years that have been solid. Just wanted the ironmaster for a more traditional feel on some workouts.
Click to expand...
Bros. Be careful on overhead. I've seen too many people blow out their shoulders and you also put a lot of pressure on your spine. Remember, your discs can only handle so much, especially as we get older. @floridaman1984
 
ceo said:
Bros. Be careful on overhead. I've seen too many people blow out their shoulders and you also put a lot of pressure on your spine. Remember, your discs can only handle so much, especially as we get older. @floridaman1984
Click to expand...
Yeah that's true. Even though I'm old enough to know better I still let ego stuff get the best of me sometimes. Even though I know it's stupid. I just really like to see some sort of progression. But the smart way would probably be to go back to about 135 lbs and try to progress on more reps per set.

Maybe something like the old 8-12-8 method. Do a weight until you can do it 12 reps for sets then add weight until your back down to 8, work back up to 12 reps and so forth. Or maybe a 10-15-10.
 
floridaman1984 said:
10-15-25


View attachment 130125
—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
View attachment 130130
Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
View attachment 130128
View attachment 130127
View attachment 130126
Dinner:
View attachment 130129
Click to expand...
those carrots look good in that chopped meat. thanks for taking the time to post up some nice food for us. You're doing a lot better with your nutrition. @floridaman1984
 
Ulter said:
those carrots look good in that chopped meat. thanks for taking the time to post up some nice food for us. You're doing a lot better with your nutrition. @floridaman1984
Click to expand...
It’s a lot better having the community to help keep you in check lol. I really just need to get better at mass food prepping. I just usually cook for like 4 people every time I cook so most of it gets eaten, and I don’t put back to much.
 
floridaman1984 said:
It’s a lot better having the community to help keep you in check lol. I really just need to get better at mass food prepping. I just usually cook for like 4 people every time I cook so most of it gets eaten, and I don’t put back to much.
Click to expand...
That is true. Food prepping is important.
 
floridaman1984 said:
4 week photo update. Most importantly after I got home from being gone for 3 weeks my wife said she could tell the improvements.

Once my skin tightens up some more, then it will be that much better. But I for sure still have a good bit more fat to shed.

Starting photo
View attachment 130451

4 week update photos
View attachment 130446
View attachment 130447
Click to expand...
@floridaman1984 Yes, the improvements are there for sure. You are winning this so far! Keep the foot on the gas though. I believe you have a tremendous amount of upside from here and you can continue to improve.
 
floridaman1984 said:
4 week photo update. Most importantly after I got home from being gone for 3 weeks my wife said she could tell the improvements.

Once my skin tightens up some more, then it will be that much better. But I for sure still have a good bit more fat to shed.

Starting photo
View attachment 130451

4 week update photos
View attachment 130446
View attachment 130447
Click to expand...
I would start to implement more fasting protocols, maybe try one meal a day, maybe try doing 24 or 36 hour fasting that will help tighten up the skin. @floridaman1984
 
1760657047541.webp


10-16-25


—-------------------------------
Cardio:
19,513 steps. Tracked with Apple watch ultra 2. Got 2 - 3 mile walks in.

Note: Changing up my workout routine while i’m home to try to maximize some gym time. I did add another 5 pounds on bench press. Most notable thing in the session.

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 250 lbs
  • 2x10 at 210 lbs
  • 1x8 at 210 lbs
  • 1x7 at 210 lbs
—----------------------
Seated DB Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x15 at 60 lbs
  • 1x12 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x8 at 80 lbs
  • 1x7 at 80 lbs
  • 1x6 at 80 lbs
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Pics:
Dinner
1760657257048.webp
 
floridaman1984 said:
10-15-25


View attachment 130125
—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
View attachment 130130
Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
View attachment 130128
View attachment 130127
View attachment 130126
Dinner:
View attachment 130129
Click to expand...
@floridaman1984 food is looking on point bro!
 
floridaman1984 said:
View attachment 130533

10-16-25


—-------------------------------
Cardio:
19,513 steps. Tracked with Apple watch ultra 2. Got 2 - 3 mile walks in.

Note: Changing up my workout routine while i’m home to try to maximize some gym time. I did add another 5 pounds on bench press. Most notable thing in the session.

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 250 lbs
  • 2x10 at 210 lbs
  • 1x8 at 210 lbs
  • 1x7 at 210 lbs
—----------------------
Seated DB Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x15 at 60 lbs
  • 1x12 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x8 at 80 lbs
  • 1x7 at 80 lbs
  • 1x6 at 80 lbs
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Pics:
Dinner
View attachment 130548
Click to expand...
Good chest and tricep session. The 250 lb bench single is solid and the 80 lb incline presses cap it off with clean volume.

That burger dinner looks hot and fits the recovery needs after those 19k steps. Keep that calorie bump steady through the heavier training phase. @floridaman1984
 
Well I'm about to be on my last vial of Andromix. I considered switching to longer esters for less pinning, and the sides have been a non issue. But since it's been 4 week not sure if should or not. Or just run the other vial and call it good.

If I did switch to the longer esters id just go another 6 weeks for a total of 10 weeks. I've got Geneza Pharma Test C and Tren E on hand.
 
floridaman1984 said:
Well I'm about to be on my last vial of Andromix. I considered switching to longer esters for less pinning, and the sides have been a non issue. But since it's been 4 week not sure if should or not. Or just run the other vial and call it good.

If I did switch to the longer esters id just go another 6 weeks for a total of 10 weeks. I've got Geneza Pharma Test C and Tren E on hand.
Click to expand...
You can finish the second vial and close the run clean at 8 weeks since sides are low and short esters will clear fast for an easy transition off. That keeps recovery simpler and avoids hormone overlap that happens switching esters mid-cycle. I think you should do what's easier for you with your situation.

If you really want to extend the cycle, you can switch to the Geneza Test C and Tren E for 6 more weeks to reach a 10-week total, but match total weekly mg to what you’re on now and pin 2x per week. @floridaman1984
 
10-17-25

1760742956245.webp

—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
IMG_9576.webp
 
LevButlerov said:
You can finish the second vial and close the run clean at 8 weeks since sides are low and short esters will clear fast for an easy transition off. That keeps recovery simpler and avoids hormone overlap that happens switching esters mid-cycle. I think you should do what's easier for you with your situation.

If you really want to extend the cycle, you can switch to the Geneza Test C and Tren E for 6 more weeks to reach a 10-week total, but match total weekly mg to what you’re on now and pin 2x per week. @floridaman1984
Click to expand...
Also I got my N2Guard in today. So i'll switch to it instead of the Iron Labs Cycle Support.
 
floridaman1984 said:
10-17-25

View attachment 130936
—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
View attachment 130937
Click to expand...
Meals look amazing and protein at 293 is perfect you almost at 300 mark, can go to 400 easy and be a protein KING! @floridaman1984 :D
 
floridaman1984 said:
10-17-25

View attachment 130936
—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
View attachment 130937
Click to expand...
@floridaman1984 I like those shrimps for sure. Shrimp is one of my favorite things. It's hard to find good shrimp though it's usually pretty rotten.
 
floridaman1984 said:
10-17-25

View attachment 130936
—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
View attachment 130937
Click to expand...
The best thing you can do when you go to those types of restaurants is ask them not to use refined oils in the food. That is a real killer when you go and eat at restaurants. @floridaman1984
 
floridaman1984 said:
Wasn’t sure how to grab a workout photo by myself so here is a short clip of squats at 275 lbs. A PR for me. Only did it for 5 reps then dropped down to 225 lbs for 3x10.

View attachment 131125
Click to expand...
@floridaman1984 my advice on squats is do front squats and box squats. this forces you to improve your form. you will find it more challenging
 
floridaman1984 said:
I'll try to give those a shot. I've never tried either of those.
Click to expand...
yeah cross your arms around the bar out front on the front squats. use just the bar at first and see the difference.

then on box squats put the bench under your butt and simply sit on it and then stand up with the bar
 
ROIDDERS said:
yeah cross your arms around the bar out front on the front squats. use just the bar at first and see the difference.

then on box squats put the bench under your butt and simply sit on it and then stand up with the bar
Click to expand...
Front squats sound like they'll engage the core even more, for stabilization. But yeah. I'll definitely give them a try. I might walk back down to the gym around lunch just to try them.
 
10-18-25

1760832464775.webp

—-------------------------------
Cardio:
19,084 steps. Tracked with Apple watch ultra 2.

Barbell Back Squats:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 275 lbs
  • 3x10 at 225 ls
—----------------------
Barbell Front Squats: First time attempting front squats
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
Workout:
  • 3x10 at 135 lbs
—----------------------
Leg Press:
Workout:
  • 3x15 at 265 lbs
—----------------------
Leg Extension:
Workout:
  • 3x10 at 100 lbs
—---------------------
Standing Calf Raise:
  • 3x12 at 160 lbs (2 - 80lb dumbbells)
—------------------------------
Bulgarian Split Squat: Hate these
  • 3x10 at 50 lbs
—-------------------------------
Pics:
Dinner
1760832389801.webp
 
floridaman1984 said:
I’ll just stick to 135 for a while. Was able to do 3x10. Definitely requires more stability.
View attachment 131191
Click to expand...
Good lift, you didn't seem strained easy for you :D
floridaman1984 said:
10-18-25

View attachment 131247
—-------------------------------
Cardio:
19,084 steps. Tracked with Apple watch ultra 2.

Barbell Back Squats:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
  • 1x5 at 185 lbs
  • 1x5 at 225 lbs
Workout:
  • 1x5 at 275 lbs
  • 3x10 at 225 ls
—----------------------
Barbell Front Squats: First time attempting front squats
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
Workout:
  • 3x10 at 135 lbs
—----------------------
Leg Press:
Workout:
  • 3x15 at 265 lbs
—----------------------
Leg Extension:
Workout:
  • 3x10 at 100 lbs
—---------------------
Standing Calf Raise:
  • 3x12 at 160 lbs (2 - 80lb dumbbells)
—------------------------------
Bulgarian Split Squat: Hate these
  • 3x10 at 50 lbs
—-------------------------------
Pics:
Dinner
View attachment 131246
Click to expand...
protein is staying high and that steak looks legit :D I love how you weight it, come on thats hardcore!
 
floridaman1984 said:
10-17-25

View attachment 130936
—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
View attachment 130937
Click to expand...
@floridaman1984 the training looks like it’s going awesome. That steak and shrimp is one of my favorite meals.
 
10-19-25

1760910622974.webp

—-------------------------------
Cardio:
18,536 steps. Tracked with Apple watch ultra 2.

Incline Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 1x4 at 205 lbs
  • 3x10 at 165 lbs
—----------------------
Dumbbell Overhead Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Dumbbell Pull over:
Workout:
  • 3x10 at 55 lbs
—----------------------
Dips:
Workout:
  • 3x12 at Body Weight
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x12 at 60 lbs
  • 1x10 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x9 at 80 lbs
  • 2x8 at 80 lbs
—---------------------
Pics:
Dinner
IMG_9598.webp
 
floridaman1984 said:
10-19-25

View attachment 131514
—-------------------------------
Cardio:
18,536 steps. Tracked with Apple watch ultra 2.

Incline Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 1x4 at 205 lbs
  • 3x10 at 165 lbs
—----------------------
Dumbbell Overhead Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Dumbbell Pull over:
Workout:
  • 3x10 at 55 lbs
—----------------------
Dips:
Workout:
  • 3x12 at Body Weight
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x12 at 60 lbs
  • 1x10 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x9 at 80 lbs
  • 2x8 at 80 lbs
—---------------------
Pics:
Dinner
View attachment 131511
Click to expand...
good training and food, push it hard :D
floridaman1984 said:
Headed back to work tomorrow in Louisiana. I'll get back to keeping this updated when i settle in.
Click to expand...
waiting on you back :D
 
floridaman1984 said:
10-17-25

View attachment 130936
—-------------------------------
Cardio:
14,186 steps. Tracked with Apple watch ultra 2.

Barbell Row:
Warmups:
  • 1x10 at 45 lbs
  • 1x5 at 95 lbs
  • 1x5 at 135 lbs
Workout:
  • 4x8 at 175 lbs
—----------------------
Single Arm Dumbell Row:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Curl:
Workout:
  • 3x10 at 25 lbs
—---------------------
Barbell Curl:
  • 3x10 at 70 lbs
—------------------------------
Hammer Curls:
  • 3x10 at 40 lbs
—-------------------------------
Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Reverse Grip Lat Pulldown:
Workout:
  • 4x10 at 135
—-------------------------------
Pics:
Lunch
View attachment 130937
Click to expand...
@floridaman1984 food is looking on point!
 
floridaman1984 said:
10-15-25


View attachment 130125
—---------------------------------------------
Cardio:
10,763 steps. Tracked with Apple watch ultra 2. Got a 5.5 mile walk in.

Workout 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 155 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 270 lbs
  • 3x8 at 235
—---------------------
Dips
3x8 Body weight
—---------------------
Dumbell Curls:
3x10 at 40 lbs
—---------------------
Hammer Curls:
3x10 at 50 lbs
—------------------------------
Pics:
Breakfast:
View attachment 130130
Lunch: First time making any overnight oats. Turned out really tasty. This next one i also added protein powder to it.
View attachment 130128
View attachment 130127
View attachment 130126
Dinner:
View attachment 130129
Click to expand...
Good work on the food
 
floridaman1984 said:
10-19-25

View attachment 131514
—-------------------------------
Cardio:
18,536 steps. Tracked with Apple watch ultra 2.

Incline Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 1x4 at 205 lbs
  • 3x10 at 165 lbs
—----------------------
Dumbbell Overhead Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Dumbbell Pull over:
Workout:
  • 3x10 at 55 lbs
—----------------------
Dips:
Workout:
  • 3x12 at Body Weight
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x12 at 60 lbs
  • 1x10 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x9 at 80 lbs
  • 2x8 at 80 lbs
—---------------------
Pics:
Dinner
View attachment 131511
Click to expand...
@floridaman1984 food looks excellent.....
 
10-22-25
1761246353616.webp


—-------------------------------
Cardio: (Got a Garmin Fenix 8 for an early birthday gift. Using it now instead of the apple watch)
13,887 steps. Tracked with Garmin Fenix 8.

Incline Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 5x5 at 205 lbs
  • 3x10 at 165 lbs
—----------------------
Seated DB Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x15 at 60 lbs
  • 1x12 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x8 at 80 lbs
  • 1x7 at 80 lbs
  • 1x6 at 80 lbs
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Pics:
Breakfast
IMG_9614.webp

Lunch
IMG_9615.webp
 
floridaman1984 said:
10-22-25
View attachment 132913

—-------------------------------
Cardio: (Got a Garmin Fenix 8 for an early birthday gift. Using it now instead of the apple watch)
13,887 steps. Tracked with Garmin Fenix 8.

Incline Bench press:
Warmups:
  • 1x10 at 45 lbs
  • 1x10 at 95 lbs
  • 1x10 at 135 lbs
  • 1x5 at 185 lbs
Workout:
  • 5x5 at 205 lbs
  • 3x10 at 165 lbs
—----------------------
Seated DB Press:
Workout:
  • 3x12 at 55 lbs
—----------------------
Incline DB Press:
Warmups:
  • 1x20 at 50 lbs
  • 1x15 at 60 lbs
  • 1x12 at 70 lbs
Workout: (With 80# dumbbells)
  • 2x8 at 80 lbs
  • 1x7 at 80 lbs
  • 1x6 at 80 lbs
—---------------------
Overhead Cable Triceps Extension
  • 3x10 at 120 lbs
—------------------------------
Tricep Cable Pushdown:
  • 3x10 at 120 lbs
—-------------------------------
Pics:
Breakfast
View attachment 132914
Lunch
View attachment 132915
Click to expand...

floridaman1984 said:
Weekly update:

Scale weight was 227 lbs today. Down 2 lbs from last week. Don't really notice any physical changes, just on the scale.
Click to expand...
Carbs low but that's good :D and I love those meal pics thanks for sharing.

you're doing 13k steps thats high cardio, all at work or gym too?
@floridaman1984
 
floridaman1984 said:
I've been eating overnight oats with protein powder, with my breakfast. But I'm sure i can slip some more in somewhere.
Click to expand...
Yes I see it :D I mean double up if possible.
 
LevButlerov said:
Impressive cardio level :D keep at it thats the path to getting lean. @floridaman1984
but your carbs need to go up slowly, can you add oatmeal in AM?
Click to expand...
I've been eating overnight oats with protein powder with my breakfast. But I'm sure i can slip some more in somewhere.
LevButlerov said:
Yes I see it :D I mean double up if possible.
Click to expand...
Yeah i can do that. Starting after tomorrow. I've got 1 made up.

I'll make another 6 tomorrow for 2 per day.
 
floridaman1984 said:
I've been eating overnight oats with protein powder with my breakfast. But I'm sure i can slip some more in somewhere.

Yeah i can do that. Starting after tomorrow. I've got 1 made up.

I'll make another 6 tomorrow for 2 per day.
Click to expand...
Double up lets see how you do :D
 
floridaman1984 said:
I've been putting just a small squirt of raw honey in with the overnight oats. I've considered leaving it out, I was thinking the berries are probably sweet enough on their own. But some of the carbs come from the honey also.

What's your thoughts on it?
Click to expand...
Do you make your own overnight oats from scratch or do you buy the product you just add water and other stuff?
 
@kcates

16 oz wide mouth Mason jar

1/2 cup of Kodiak protein oats
1/2 cup or fairlife 2% milk
1/2 cup of mixed berries. Fresh or frozen
1 scoop of protein powder whatever flavor you like. I like the cinnamon or vanilla for this.
1 squirt of raw honey. I might be leaving this out in the future though.

I put the oats in the jar first. I blend up my milk and protein powder then add it to the oats and stir it. Then add the berries and stir it. Throw in the fridge then stir again before eating. That's it.

20251024_070550.webp
20251024_070505.webp
20251024_070511.webp
 
floridaman1984 said:
@kcates

16 oz wide mouth Mason jar

1/2 cup of Kodiak protein oats
1/2 cup or fairlife 2% milk
1/2 cup of mixed berries. Fresh or frozen
1 scoop of protein powder whatever flavor you like. I like the cinnamon or vanilla for this.
1 squirt of raw honey. I might be leaving this out in the future though.

I put the oats in the jar first. I blend up my milk and protein powder then add it to the oats and stir it. Then add the berries and stir it. Throw in the fridge then stir again before eating. That's it.

View attachment 133270View attachment 133271View attachment 133272
Click to expand...
Did those jars come with the plastic lids or did u buy them separate?
 
floridaman1984 said:
I've been putting just a small squirt of raw honey in with the overnight oats. I've considered leaving it out, I was thinking the berries are probably sweet enough on their own. But some of the carbs come from the honey also.

What's your thoughts on it?
Click to expand...
its not an issue have the honey in there with the oats, actually the carbs aren't the issue, its timing of carbs, AM best for them and pre post training @floridaman1984
 
Warthog603 said:
Damn! Getting shredded! Andromix correct? I think i read you were running 1ml EOD? That's crazy in 5 weeks! Congrats and happy belated birthday!
Click to expand...
Thanks Bro.

Yeah the Geneza Pharma Andromix 1ml EOD. I’ve been happy with it, basically no sides at this dosage for me. Small uptick in dreams maybe a little hotter while sleeping but nothing crazy. Also using Retatrutide.

That and lots of good nutritional advice from the members here. Good community for sure.
 
Warthog603 said:
Damn! Getting shredded! Andromix correct? I think i read you were running 1ml EOD? That's crazy in 5 weeks! Congrats and happy belated birthday!
Click to expand...
Now i see where you got the andromix idea in your log :D @Warthog603
 
floridaman1984 said:
Photo update. Little over 5 weeks now into the cycle. Turned 41 yesterday 🎉

Starting photo
View attachment 133934
Current
View attachment 133929
Click to expand...
Whoaaaa brother!!! 5 weeks in and you have changed into a completely different man! I love this bro, it just shows pure hard work, consistency and commitment 👏
You need to pat yourself on the back mate because this change is crazy.
Stay locked in brother everything your doing is clearly working, keep the foot to the floor and the sky is your limit. Well done brother🔥

And happy birthday too! Should be taking a year off your age not adding one with that rig 😄💪🔥
 
BeMe said:
Happy 41st bro. Anyone get you a nice square body Chev to mark the occasion?

Great progress shots. You've come long way bro. Looking forward to seeing you're 42nd bday pics in comparison.
Click to expand...
Thanks Bro.

Man i wish i could find a decent one to restore. I just refuse to pay what people want for them now. I should've got them when you couldn't give them away. Oh well.
 
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