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I have never seen anyone in Ginnie springs doing it but I have heard of divers finding them down in the caves. Ginnie Springs is a world cave diving destination. In the future I will bring something to sift with and try it out for myself.
Training Log:
Tuesday 6/3/25
warm up exercises
Workout:
Competition Bench Press:
45 x 10
95 x 5
135 x5
185 x 3
210 x 5
210 x 5
210 x 5
Feet up Bench press:
145 x 8
145 x 8
145 x 12
Cable Front Raise:
30 x 12
30 x 12
30 x 19
Wednesday 6/4/25
active rest day
Seated shoulder Press
25lbs x 8
30lbs x 8
35 x 8
40 x 5
45 x 5
45 x 5
45 x 5
1 hr on the treadmill speed and incline 3
Thursday 6/5/25
warm up exercises
Conventional Deadlift:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
320 x 5
325 x 5
330 x 5
325 x 5
RDL
140 x 10
140 x 10
140 x 10
140 x 10
140 x 12
Lat Pull down Narrow Grip
140 x 12
140 x 12
145 x 10
Chin Ups on the assisted Machine
-140 x 5
-125 x 5
-110 x 5
-95 x 8
-95 x8
-95 x 10
30 min treadmill speed and incline 3
Friday 6/6/25
warm up exercises
Hack Squats
90 x 5
140 x 5
180 x 5
200 x 7
200 x 7
200 x 7
DB Bulgarian Split Squats
BW x 10
BW x 14
Reverse Hypers
45 x 8
90 x 8
115 x12
115 x 12
115 x 18
Saturday: 6/7/25
warm up exercises
Closer Grip Bench Press
45 x 5
95 x 5
135 x 5
190 x 7
185 x 7
180 x 7
Iso Lateral Hammer Strength incline Bench Press
50 x 5
90 x 5
100 x 12
100 x 12
100 x 14
Dips on the assisted machine
-140 x 5
-125 x 5
-110 x 5
-95 x 8
-85 x 8
-85 x 12
Cable Lateral Raise
20 x 15
20 x 8
20 x 10
Sunday: 6/8/25
1 hour on the treadmill speed and incline 3
Tuesday 6/3/25
warm up exercises
Workout:
Competition Bench Press:
45 x 10
95 x 5
135 x5
185 x 3
210 x 5
210 x 5
210 x 5
Feet up Bench press:
145 x 8
145 x 8
145 x 12
Cable Front Raise:
30 x 12
30 x 12
30 x 19
Wednesday 6/4/25
active rest day
Seated shoulder Press
25lbs x 8
30lbs x 8
35 x 8
40 x 5
45 x 5
45 x 5
45 x 5
1 hr on the treadmill speed and incline 3
Thursday 6/5/25
warm up exercises
Conventional Deadlift:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
320 x 5
325 x 5
330 x 5
325 x 5
RDL
140 x 10
140 x 10
140 x 10
140 x 10
140 x 12
Lat Pull down Narrow Grip
140 x 12
140 x 12
145 x 10
Chin Ups on the assisted Machine
-140 x 5
-125 x 5
-110 x 5
-95 x 8
-95 x8
-95 x 10
30 min treadmill speed and incline 3
Friday 6/6/25
warm up exercises
Hack Squats
90 x 5
140 x 5
180 x 5
200 x 7
200 x 7
200 x 7
DB Bulgarian Split Squats
BW x 10
BW x 14
Reverse Hypers
45 x 8
90 x 8
115 x12
115 x 12
115 x 18
Saturday: 6/7/25
warm up exercises
Closer Grip Bench Press
45 x 5
95 x 5
135 x 5
190 x 7
185 x 7
180 x 7
Iso Lateral Hammer Strength incline Bench Press
50 x 5
90 x 5
100 x 12
100 x 12
100 x 14
Dips on the assisted machine
-140 x 5
-125 x 5
-110 x 5
-95 x 8
-85 x 8
-85 x 12
Cable Lateral Raise
20 x 15
20 x 8
20 x 10
Sunday: 6/8/25
1 hour on the treadmill speed and incline 3
how do you heat them up exactly?
Training:
Monday 6/9/25
warm up exercises:
squat:
65 x 5
115 x 5
155 x 5
205 x 5
245 x 3
295 x 3
315 x 5
325 x 5
335 x 5
Belt Squat:
110 x8
110 x 15
Pullups on the assisted machine
-120 x 5
-105 x 5
-90 x 5
-75 x 8
-75 x 8
-75 x 7
30 minute treadmill speed and incline level 3
Tuesday 6/10/25
warm up exercises
Competition Bench Press
45 x 10
95 x 5
135 x 5
185 x 5
225 x 5
225 x 3
225 x 4
Feet up Bench Press
140 x 12
140 x 12
140 x 17
Closer grip Bench Press
180 x 7
180 x 7
175 x 7
Iso lateral Hammer Strength Incline Bench Press
105 x 12
105 x 12
105 x 13
Dips on the assisted machine
-135 x 5
-120 x 5
-105 x 5
-90 x 6
-105 x 8
-105 x 9
Cable lateral Raise:
20 x12
20 x 12
20 x 20
Cable Front Raise
30 x 8
30 x 8
30 x 12
30 min treadmill speed and incline 3
Wednesday 6/11/25 typically this day is a active recovery day off but I went out of town for a long weekend so I crammed everything in the first half of the week.
warm up exercises
Deadlift conventional
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 5
335 x 5
315 x 3
315 x 5
325 x 5
Romanian Deadlift
140 x 12
140 x 12
140 x 12
140 x 12
140 x 15
Lat Pull down narrow grip
80 x 8
145 x 8
145 x 8
145 x 12
Chin Ups on the assisted machine
-135 x 5
-120 x 5
-105 x 5
-90 x 8
-90 x 8
-90 x 8
Thursday 6/12/25
Hack Squat
50 x 5
90 x 5
140 x 5
180 x 5
200 x 7
200 x 7
200 x 7
DB Bulgarian Split Squats. I started out with BW to get my stabilizer muscles to catch up. Now I can do them with out holding on to something and keep my balance. This was my first time adding some weight. I will be increasing weekly on this.
20 x 10
20 x 15
Reverse Hyper
115 x 10
115 x 10
115 x 15
30 min treadmill speed and incline 3
Friday 6/13/25
1 hour walking in the woods while camping
Saturday 6/14/25
1 hour waling in the woods while camping.
Sunday 6/15/25
day off
Monday 6/9/25
warm up exercises:
squat:
65 x 5
115 x 5
155 x 5
205 x 5
245 x 3
295 x 3
315 x 5
325 x 5
335 x 5
Belt Squat:
110 x8
110 x 15
Pullups on the assisted machine
-120 x 5
-105 x 5
-90 x 5
-75 x 8
-75 x 8
-75 x 7
30 minute treadmill speed and incline level 3
Tuesday 6/10/25
warm up exercises
Competition Bench Press
45 x 10
95 x 5
135 x 5
185 x 5
225 x 5
225 x 3
225 x 4
Feet up Bench Press
140 x 12
140 x 12
140 x 17
Closer grip Bench Press
180 x 7
180 x 7
175 x 7
Iso lateral Hammer Strength Incline Bench Press
105 x 12
105 x 12
105 x 13
Dips on the assisted machine
-135 x 5
-120 x 5
-105 x 5
-90 x 6
-105 x 8
-105 x 9
Cable lateral Raise:
20 x12
20 x 12
20 x 20
Cable Front Raise
30 x 8
30 x 8
30 x 12
30 min treadmill speed and incline 3
Wednesday 6/11/25 typically this day is a active recovery day off but I went out of town for a long weekend so I crammed everything in the first half of the week.
warm up exercises
Deadlift conventional
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 5
335 x 5
315 x 3
315 x 5
325 x 5
Romanian Deadlift
140 x 12
140 x 12
140 x 12
140 x 12
140 x 15
Lat Pull down narrow grip
80 x 8
145 x 8
145 x 8
145 x 12
Chin Ups on the assisted machine
-135 x 5
-120 x 5
-105 x 5
-90 x 8
-90 x 8
-90 x 8
Thursday 6/12/25
Hack Squat
50 x 5
90 x 5
140 x 5
180 x 5
200 x 7
200 x 7
200 x 7
DB Bulgarian Split Squats. I started out with BW to get my stabilizer muscles to catch up. Now I can do them with out holding on to something and keep my balance. This was my first time adding some weight. I will be increasing weekly on this.
20 x 10
20 x 15
Reverse Hyper
115 x 10
115 x 10
115 x 15
30 min treadmill speed and incline 3
Friday 6/13/25
1 hour walking in the woods while camping
Saturday 6/14/25
1 hour waling in the woods while camping.
Sunday 6/15/25
day off
Monday 6/16/25
Training:
warm up exercises
Squat:
65 x 5
115 x 5
155 x 5
205 x 5
245 x 3
295 x 3
310 x 3
295 x 3
290 x 3
Belt Squat
110 x 6
110 x 12
Pullups on the assisted machine
-125 x 5
-110 x 5
-95 x 5
-70 x 6
-70 x 6
-70 x 12
30 min on the treadmill speed and incline 3
Diet:
daily supps and meds
meal after training
6 eggs, 12 ounces of ground beef and 6 ounces of brown rice
50 grams of protein, 2ounces of milk and peanut butter fit powder.
Dinner: 20 ounces of baked fish
Training:
warm up exercises
Squat:
65 x 5
115 x 5
155 x 5
205 x 5
245 x 3
295 x 3
310 x 3
295 x 3
290 x 3
Belt Squat
110 x 6
110 x 12
Pullups on the assisted machine
-125 x 5
-110 x 5
-95 x 5
-70 x 6
-70 x 6
-70 x 12
30 min on the treadmill speed and incline 3
Diet:
daily supps and meds
meal after training
6 eggs, 12 ounces of ground beef and 6 ounces of brown rice
50 grams of protein, 2ounces of milk and peanut butter fit powder.
Dinner: 20 ounces of baked fish
Tuesday:
Training:
warm up exercises
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
200 x 3
195 x 3
190 x 3
185 x 3
Feet up Bench Press
150 x 10
150 x 12
Cable Front Raise
30 x 8
30 x 8
30 x 18
30 min on the treadmill speed and incline 3
Diet:
Daily supps and meds
meal after training 6 eggs, 12 ounces of ground beef and 6 ounces of rice.
Dinner: 50 grams of protein, 2 ounces of milk, and peanut butter fit powder.
Training:
warm up exercises
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
200 x 3
195 x 3
190 x 3
185 x 3
Feet up Bench Press
150 x 10
150 x 12
Cable Front Raise
30 x 8
30 x 8
30 x 18
30 min on the treadmill speed and incline 3
Diet:
Daily supps and meds
meal after training 6 eggs, 12 ounces of ground beef and 6 ounces of rice.
Dinner: 50 grams of protein, 2 ounces of milk, and peanut butter fit powder.
Been curious how your training has been going, good updates @kcates I noticed food has really tightened up, whats your weight now?
Sounds good.
I weighed 233.1 this morning. This is only the second time I have been this low since I started my journey. My heaviest before working out I got up to 306. Then just dieting I got down to 285 then at 285 is when I got put on the tirzepatide ( Mounjaro) for diabetes. That's when I started working out. That was September of 2023. Just this year in the past 3 months I got started on cardio daily doing the treadmill. I believe that is helping definitely helping with heart health. I also noticed at the springs I could dive as far as anyy of the 20 year olds except we had 2 navy rescue divers with us they could probably put do me. I was very happy with myself diving with the other 30 and 20 year olds and here I will be fifty in less than 60 days
Thank you, I was on higher volume previously and I feel way better now. Don't feel as beat up. I was doing 20-25 working sets per body part previously while also on 50 mg Var a day for 8 weeks. I got really strong. Now looking back if I had done the same var lower volume I may have recovered better and had gotten even stronger. I am learning, hands on experience, trial and error. I have only been doing this for 1 year 9 months now. Still got a lot to learn.
I am eating it right now!
Attachments
man this is a solid iron training session
you put together some damn good training and look like a fun workout
love to see your consistency too!
@kcates
Some food porn from my camping trip.
Thanks, all self taught and just trying to get strong. Still learning a lot daily from all u on here. Less then 60 days until I test for a total over 1000 lbs on the 3 main lifts for 5 reps each.
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bros warm up and then hitting it. like the pyramid up
nothing with the ego. just pure iron training. i love it !
@kcates
I would have listed the warm up exercises but when I go back in my app they don't let me see them without resetting the whole day. I will try and getting photos daily so I can post them. There body weight stuff and yoga stuff to get some active stretching and muscle warm up. Then it's exercise warm up and then working sets.
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