Bottom of the Ninth

[Go Away]

I continued to get hurt chasing a 1700 lb total & stopped going to the gym.
Started messing with intermittent & extended fasting to force autophagy & improve overall health.
Also hit the dumbbells & bands while averaging 10K-15K steps a day to get down from 320 to 235.

Packed on some size with this new job & have sat around 245 for the last 8 weeks.
Focus is on hypertrophy while eating in a 20-4 window, trying to see my abs for the first time.
The goal is to be jacked and tan so when I jump on these dating apps I'm fucking killing it.

I've taken like ten days off since mid-May & am messing with split:
Day 1 You already know
Day 2 Back
Day 3 Arms
Day 4 Shoulders
Day 5 Legs
Repeat

Off days are when my schedule is too tight or work was too heavy & sleep sucked.
I'm working the 3-9am shift so i'm in bed anywhere from 6-7pm but sometimes as late as 8:30.

Life is beautiful even though the road is bumpy. Time to push forward & set a good example for the kiddos.
Glad to be back.

 

[Go Away]

LWE + HWE = Light & Heavy Weight Experiment & the other is Light & Heavy Volume Experiment.
I want to see what works well so will rotate & observe. All hypertrophy-based sets. Total mindfuck.
Abs & traps & forearms sprinkled in depending on how I'm feeling after work.

Lemme know what yall think!


Back at PF August 9 [LWE Session 4]

with wraps:
Seated close grip rows 35 x 15, 70,60 x 12,12
Wide grip lat Pulldowns 100 x 12,12,12
Close grip Pulldowns 100 x 12,12,12
LF Row Machine 100 x 12,12,12
Assisted Pull-ups 85 x 12,10

(18000 steps)
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REST August 10 (24000 steps)
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Arms & Forearms at PF August 11

Warmup

Supersets:
Ez bar cable curls 27.5,42.5,57.5 x 12
Tricep Pushdown (double pulley) 50,70,100 x 12

DB Curls 25,30 x 12,12
OH Rope Extensions 50 x 15,15

Hammer curls 30,35 x 12
Dip Machine 205,220 x 15

Rope Pulldowns 50 x drop set
Cable wrist curls 82.5,90 x 20, 50 x 20

Single arm cable wrist curls 30 x 12,12
Pronated DB wrist curls 10 x 20,20
Supenated DB wrist curls 10,15 x 20,20

(4000 steps)
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Shoulders at PF August 12 [HVE Session 4]

Warmup

Rope face pulls 50,57.5,65,72.5 x 15,15,12,10
Rear delt pec deck flies 125,130 x 12,10
Rear delt cable rows swords 15,20,25 x 12

Superset (both grips):
LF shoulder press 45,60,70 x 12

DB Lateral raises 10 x 100

(6000 steps)
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Legs at PF August 13

Bike for 10 min

Lying Ham Curls 60,75,90,105 x failure
DB Split Squats 10 x 10,10
Seated leg curl 110 x 12 x 4
DB Sumo Partials 20 x 12,12
Glute Bridges 20 x 12,12
Yellow Leg extensions drop set 105 x 12s
Slow PF Leg Extensions 55,60,65 x 12
Single leg burnouts 25 x 8 x 4

(19000 steps)
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Chest at PF August 13 [LVE Session 8]

Warmup
Yellow LF chest press vertical 105 x 12,12,12,12
Incline DB 30,40,50,60 x 12
Hammer Strength press (high seat) 30,40,50 x 12
Pec deck flies 115 x 12,12, 55 holds til failure
Cable uppercuts 10 x 12,12,12

(18000 steps)
—————————

Back at PF August 14 [LWE Session 5]

with wraps:
Slow seated close grip rows 40,50 x 12,12,12,12
Close grip Pulldowns 120 x 12,12,12
Wide grip lat Pulldowns 100,80,70 x 12,12,12
LF Row Machine 80 x 12,12
Assisted Pull-ups 75 x 8,8
Static hold 26 seconds

(16000 steps)

 

[5.0]

GA @ 235#??? Congrats brother!

 

[BD Cool]

That is awesome, bro... congrats on the weight loss!! Keep us updated on your progress!!

 

[IronSoul]

Let's fucking go! I will be following along and supporting homie. How is the new job?

 

[Go Away]

GA @ 235#??? Congrats brother!

Yeah my dude! Thanks so much! Can’t believe it myself. 38” waist too. Shit is crazy. Still looking flabby though so much more to lose.

How have you been??

 

[Go Away]

That is awesome, bro... congrats on the weight loss!! Keep us updated on your progress!!

Thanks BD! I’m fitting into to large shirts for the first time in like 15 years maybe. Feels good man

 

[Go Away]

Let's fucking go! I will be following along and supporting homie. How is the new job?

Yoooooo!!! Much appreciated bro.
New job is wild. While at home I’ve been told I’m a lazy sack of shit but on the job MFers get down with me because I always work hard & try & stay positive. I load package cars

I’m super blessed with how I got the job & how fast I’ve progressed. Timing couldn’t have been better - my homie is like #3 in the whole hub & got me an aggressive application that consisted of 7 questions on my phone… hired.

Then I put in for a bid as a temp cover driver when I had only been working there for like three weeks & now I’m going to their driving school at the end of the month in Maryland. Got the whole uniform & everything. Should be driving (with a 33% raise) until early January with the possibility of going full time as a driver. If not, I’ll go back to loading until May & then back to driving hoping for full time the following January.

Next year I’ll make more than I’ve ever made. I prayed & prayed for peace & happiness & now I’m about to be single & balling

Let’s fucking go!

 

[IronSoul]

Yoooooo!!! Much appreciated bro.
New job is wild. While at home I’ve been told I’m a lazy sack of shit but on the job MFers get down with me because I always work hard & try & stay positive. I load package cars

I’m super blessed with how I got the job & how fast I’ve progressed. Timing couldn’t have been better - my homie is like #3 in the whole hub & got me an aggressive application that consisted of 7 questions on my phone… hired.

Then I put in for a bid as a temp cover driver when I had only been working there for like three weeks & now I’m going to their driving school at the end of the month in Maryland. Got the whole uniform & everything. Should be driving (with a 33% raise) until early January with the possibility of going full time as a driver. If not, I’ll go back to loading until May & then back to driving hoping for full time the following January.

Next year I’ll make more than I’ve ever made. I prayed & prayed for peace & happiness & now I’m about to be single & balling

Let’s fucking go!

Hell yes, I love hearing all of the positivity bro. That all sounds awesome. Hope it all continues to go well for you. Wishing you the best in the custody situation as well. Divorces suck, even if it's a positive thing. Keep the attitude and momentum big homie. Let's fucking get it.

 

[BD Cool]

Thanks BD! I’m fitting into to large shirts for the first time in like 15 years maybe. Feels good man

It's can definitely be a long, tedious process, but once you reach your goals all the suffering is worth it. Good luck!!

 

[tommyguns2]

Amazing work on the weight loss! I think for us guys getting older, reducing the bodyfat, especially with the added cardio has so many positive health effects. I'm trying to get to 10,000 steps per day, but at the moment is still just a stretch goal. Always getting 5,000, but I'll get there!

I like the lower weight, higher volume stuff. But if the heavier weight isn't giving you nagging injuries, the variation you're doing is probably really good to keep those muscle fibers confused. Please keep us all in the loop. I'm eager to follow along.

 

[Go Away]

Amazing work on the weight loss! I think for us guys getting older, reducing the bodyfat, especially with the added cardio has so many positive health effects. I'm trying to get to 10,000 steps per day, but at the moment is still just a stretch goal. Always getting 5,000, but I'll get there!

I like the lower weight, higher volume stuff. But if the heavier weight isn't giving you nagging injuries, the variation you're doing is probably really good to keep those muscle fibers confused. Please keep us all in the loop. I'm eager to follow along.

Hell yeah, well said. Let's fucking set the tone!

Peep this:
Benefits of 10 Minute Walks & Nasal Breathing | Mark BellYouTube · Mark Smelly Bell8.2K+ views · 4 years ago

I got a morning part time job in retail through the Winter & hit big step numbers (25K+). That's when the weight really came off.
This new job has me getting at least 14000 & thats by 10am. This shit has me completely soaked & ravenous by the end of the shift.

I'm excited to work with scheduled variation again. It's like solving a long fruitful puzzle.