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It's about all you can do back in the day after catching a felony. I been doing it all my life for over 30 years now. I enjoy building stuff. Just getting tougher as I get older. Working out has helped out a lot though.
Friday:
Training:
Warm up exercises see attached
Bench press
Bar x 5
Bar x 5
95 x 5
135 x 5
185 x 1
140x4
145x4
150x4
155x4
160x4
Iso later hammer strength incline press
180x4
180x4
180x4
Squat
3x2 215lbs
Seal rows
3X12 105lbs
Db Arnold press
3x12 10lbs dumbbells
Seated cable overhead tricep extension
3x12 120 lbs
Dips on the assisted machine
1x8 -155 lbs
1x8 -135 lbs
3x12 -115 lbs
30 min treadmill speed and incline 3
Diet
Daily Supplements and meds
Meal after training:
1 lb of chopped roast and 6 ounces of rice and 6 eggs
50 grams protein shake with 2 cups of milk, peanut butter powder and a banana.
Dinner: pulled pork, beef brisket, and pork ribs. 2 eats of corn.
Training:
Warm up exercises see attached
Bench press
Bar x 5
Bar x 5
95 x 5
135 x 5
185 x 1
140x4
145x4
150x4
155x4
160x4
Iso later hammer strength incline press
180x4
180x4
180x4
Squat
3x2 215lbs
Seal rows
3X12 105lbs
Db Arnold press
3x12 10lbs dumbbells
Seated cable overhead tricep extension
3x12 120 lbs
Dips on the assisted machine
1x8 -155 lbs
1x8 -135 lbs
3x12 -115 lbs
30 min treadmill speed and incline 3
Diet
Daily Supplements and meds
Meal after training:
1 lb of chopped roast and 6 ounces of rice and 6 eggs
50 grams protein shake with 2 cups of milk, peanut butter powder and a banana.
Dinner: pulled pork, beef brisket, and pork ribs. 2 eats of corn.
Attachments
Also had a 50 grams protein shake with milk, banana and peanut butter powder when I got home mid afternoon from work on Saturday.
@kcates Log updates are on point bro.....keep it up..........
Thank you, I apprecaite it.
pulled pork bro and beef brisket and ribs? damn you eating like a man bro @kcates but need some pics
Loving this pork loin bro thats high protein meat @kcates
@kcates bro haha. yeah that why i work on tanker. i'm the dude who does all the dirty work. once had to dive into sewage pipe and close it .. bosses said if i didn't they fire me
Haha, yeah that is the trade environment I have grown up in. My oldest son works for me from time to time. I am hard on him. No where near what I had to go through coming up in the trades. He is definitely soft and complains about it. I keep telling him he better not go to jail because he can't handle it mentally. He is 6 foot was 285 but slimming down to 225 to join the Marines. He is around 235 now. I hope the Marines teach him some discipline and grit.
@kcates bro nice i serve too. they caught me one time with 4 lot lizards and hooch on barracks. didn't go well for me they threw me into the brig for a month
Good times!
Nice update
I try and remember but half the time I don't think about it until after I eat. I be hungry ready to eat! Lol.
Sunday:
Training:
Seated overhead press with a 20 lb ez curl barbell. 3x12. Having to go real slow and concentrate on perfect form because of my shoulder. My stabilizer muscles to use a barbell overhead are weak on my right side. I am using the ez curl bar because that is the lightest barbell I can use. I am doing this a couple times a week on rest days to build it up instead of doing it on the smith machine. No overhead pressing is in my program right now. I figure I would work on this on active rest days.
30 minute treadmill speed & incline 3
Diet:
Daily supplements and meds
Meal after training: my son made breakfast for mother's Day: 3 pancakes and 6 eggs,
Mid day 50 grams of protein powder, 2 cups of milk, peanut butter powder and a banana.
Dinner: Steak and shrimp hibachi with vegetables. And 1 sushi roll.
Training:
Seated overhead press with a 20 lb ez curl barbell. 3x12. Having to go real slow and concentrate on perfect form because of my shoulder. My stabilizer muscles to use a barbell overhead are weak on my right side. I am using the ez curl bar because that is the lightest barbell I can use. I am doing this a couple times a week on rest days to build it up instead of doing it on the smith machine. No overhead pressing is in my program right now. I figure I would work on this on active rest days.
30 minute treadmill speed & incline 3
Diet:
Daily supplements and meds
Meal after training: my son made breakfast for mother's Day: 3 pancakes and 6 eggs,
Mid day 50 grams of protein powder, 2 cups of milk, peanut butter powder and a banana.
Dinner: Steak and shrimp hibachi with vegetables. And 1 sushi roll.
@kcates bro no cause i didn't have any red meat the whole time. they would throw me 2 meals a day, usually some potatoes and some bologna sandwiches
I meant the lot lizards part! Brig no fun for sure.
I am in my second week of using EvolveAI for my programming to reach my goal in August. I had planned to use MAPS powerlift to peak but been loving using ChatGPT for stuff and wanted to try and AI program see how it does. We will see how it does. If I don't reach my goal in August I have a scape goat, AI is to blame, lol. I am also really sticking to active rest days on my days off. I really enjoy coming to the gym for my mental health. On active rest days I am just doing mobility and treadmill on those days. Sticking to the plan and not over training. Here we go and can't wait to kill my goal! I been planning this goal for over l a year now and it's almost time. I am excited can't wait to do my lifts in August.
Today I had to use some of my Ultima-enan 400 because my TRT prescription came up short for a shot this week. I did 1/2 ml to get 200 mg. That stuff goes in smooth. The oil is not as thick and I had no PIP. Sometimes I do on my prescription test. Cyp. So far nice injection. Can't wait to use it for a blast!
You shouldn't use chatgpt for your training, you should talk to us. I really don't believe in Ai gives REALLY dangerous advice to so many users. @kcates
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