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- Dec 28, 2011
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Here’s an explanation of my recent fitness journey that thankfully brought me back into The Den. In 2023 my focus was on autophagy, extended fasting, OMAD & increased movement. Wifey had a cancer scare (which shook me too), I was worried about parasites & inflammation & I went as far as fasting for 94 hours with tons of 36 hour joints & 72 hour joints. This got down from an unhealthy 300+lbs to a consistent 250.
When New Years hit I brought back weight training for hypertrophy using dumbbells & bands in the garage. I decided to focus on a continued slimdown, but from a recomp standpoint, so I upped protein & increased my step count as well. I wanted the fat loss to be long term & wasn’t looking for a quick fix. In February I started working retail. I stocked dairy at my local grocer in the mornings while giving private hitting lessons to young ballers in the evenings. I ran a semi-strict hybrid 20-4/OMAD diet. By early June I got down to the 230s with 228 being the lowest.
On June 19th I landed a new job loading package cars & upped my caloric intake by running a semi-strict 18-6 feeding schedule coupled with hella protein. I worked the 3-9am shift while fasted with just water & electrolytes so no insulin spikes until my preworkout meal. This was usually eggs & a yogurt fruit smoothie.
The combo of increased labor & calories had me climbing the scales into the high 240s but clothing fit different. I went down a shirt size, down a pants size & started looking jacked again! Visible bicep veins for the first time, leg veins for the first time, I could see my fucking ribs for the first time, I felt my obliques for the first time… shit started getting wild!
This past week I started counting calories & have been running at a slight deficit while changing the training style from chasing a pump to a pre exhaust approach. I realized I may have unintentionally ran my first proper, non-eating disorder fueled intuitive bulk & cut. Pretty fucking cool.
The ultimate goal is to accumulate haters & hit the free agency market looking super fucking sexy so I can slut my way through my first year as a single dad.
Cheers to everyone for their support & kind words. It’s so nice to be back.
When New Years hit I brought back weight training for hypertrophy using dumbbells & bands in the garage. I decided to focus on a continued slimdown, but from a recomp standpoint, so I upped protein & increased my step count as well. I wanted the fat loss to be long term & wasn’t looking for a quick fix. In February I started working retail. I stocked dairy at my local grocer in the mornings while giving private hitting lessons to young ballers in the evenings. I ran a semi-strict hybrid 20-4/OMAD diet. By early June I got down to the 230s with 228 being the lowest.
On June 19th I landed a new job loading package cars & upped my caloric intake by running a semi-strict 18-6 feeding schedule coupled with hella protein. I worked the 3-9am shift while fasted with just water & electrolytes so no insulin spikes until my preworkout meal. This was usually eggs & a yogurt fruit smoothie.
The combo of increased labor & calories had me climbing the scales into the high 240s but clothing fit different. I went down a shirt size, down a pants size & started looking jacked again! Visible bicep veins for the first time, leg veins for the first time, I could see my fucking ribs for the first time, I felt my obliques for the first time… shit started getting wild!
This past week I started counting calories & have been running at a slight deficit while changing the training style from chasing a pump to a pre exhaust approach. I realized I may have unintentionally ran my first proper, non-eating disorder fueled intuitive bulk & cut. Pretty fucking cool.
The ultimate goal is to accumulate haters & hit the free agency market looking super fucking sexy so I can slut my way through my first year as a single dad.
Cheers to everyone for their support & kind words. It’s so nice to be back.
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- Dec 28, 2011
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Legs at PF August 26 [PXE Session 1]
Warmup
Lying Hamstring Curls 45,60,75,90 x 15 + dropset
Seated Hamstring Curls 40,70,85,100 x 15 + dropset
High-foot Leg Press 60,85,100 x 15
Leg Extensions 45,60,75,90 x 15 + dropset
Narrow Leg Press 70 x 20, 100,115 x 15
LF Calf Extension 100 x 20,20,20,20
(8000 steps, drivers school & studying)
—————————
Back at PF August 27 [PXE Session 2]
10 min bike, Warmup
Chest supported DB Rows 20,30,35,45 x 15,15,15,12
Lat front ez bar pull downs 55,70,85,100 x 15 + dropset
Single Hand Cable Lat Pull Down
10 x 15,12,12,12
Close Grip Pulldowns 100 x 12,12,12,12 + dropset
(4000 steps, drivers school & studying)
Legs are dumb sore today. Had to hit them after calling myself a pussy for skipping so many leg days.
Great back pump - lats are fucking growing. You can see them from the front now.
Good shit.
Warmup
Lying Hamstring Curls 45,60,75,90 x 15 + dropset
Seated Hamstring Curls 40,70,85,100 x 15 + dropset
High-foot Leg Press 60,85,100 x 15
Leg Extensions 45,60,75,90 x 15 + dropset
Narrow Leg Press 70 x 20, 100,115 x 15
LF Calf Extension 100 x 20,20,20,20
(8000 steps, drivers school & studying)
—————————
Back at PF August 27 [PXE Session 2]
10 min bike, Warmup
Chest supported DB Rows 20,30,35,45 x 15,15,15,12
Lat front ez bar pull downs 55,70,85,100 x 15 + dropset
Single Hand Cable Lat Pull Down
10 x 15,12,12,12
Close Grip Pulldowns 100 x 12,12,12,12 + dropset
(4000 steps, drivers school & studying)
Legs are dumb sore today. Had to hit them after calling myself a pussy for skipping so many leg days.
Great back pump - lats are fucking growing. You can see them from the front now.
Good shit.
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VIP Member
- Dec 28, 2011
- 5,016
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Arms at PF August 28 [PXE Session 3]
10 min stationary bike
Cable tricep kickbacks 5,10,15,15 x 15 + dropset
Ez bar Pushdowns 50,57.5,65,72.5 x 15,15,15,12 + dropset
Iso tricep press machine 35,45,55,65 x 15 + dropset
Assisted Dips 70 x 15,15,15
Strict DB Curls 15,20,25,30 x 15,12,12,8 + dropset
EZ Bar Curls 20 x 15,15,15,15 hahaha
Hammer Curls 20 x 15,15,15,12 + dropset
Seated V Bar Curls 25 x 15,15,15,15
(7000 steps)
I didn’t superset these today because the gym was packed to the gills. I zoned out & got it in. Two more days of driver school & I’m fucking killing it so far. Tomorrow is shoulders & I’ve been liking that lately.
Ordered labs through labcorp & will prob do a walk-in appointment early Saturday morning. Looking forward to the results - will def share on here. Plotting on TRT with a lil kick if levels are low which I am expecting…
10 min stationary bike
Cable tricep kickbacks 5,10,15,15 x 15 + dropset
Ez bar Pushdowns 50,57.5,65,72.5 x 15,15,15,12 + dropset
Iso tricep press machine 35,45,55,65 x 15 + dropset
Assisted Dips 70 x 15,15,15
Strict DB Curls 15,20,25,30 x 15,12,12,8 + dropset
EZ Bar Curls 20 x 15,15,15,15 hahaha
Hammer Curls 20 x 15,15,15,12 + dropset
Seated V Bar Curls 25 x 15,15,15,15
(7000 steps)
I didn’t superset these today because the gym was packed to the gills. I zoned out & got it in. Two more days of driver school & I’m fucking killing it so far. Tomorrow is shoulders & I’ve been liking that lately.
Ordered labs through labcorp & will prob do a walk-in appointment early Saturday morning. Looking forward to the results - will def share on here. Plotting on TRT with a lil kick if levels are low which I am expecting…
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- Dec 28, 2011
- 5,016
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Shoulders at PF August 29 (PXE Session 3)
Warmup
Seated Lateral Raise 10,15,20,25 x 15,15,15,15 + dropset
LF Shoulder Press 40,55,70 x 12 + dropset
EZ bar upright rows 40,50,60 x 15,12,10 + dropset
Reverse Fly Machine 70,80,90,100 x 15 + dropset
(10000 steps)
Great pump. Followed this up with a half charcoal smoked chicken, Spanish rice & horchata. Blood work scheduled for next Saturday. Gang.
Warmup
Seated Lateral Raise 10,15,20,25 x 15,15,15,15 + dropset
LF Shoulder Press 40,55,70 x 12 + dropset
EZ bar upright rows 40,50,60 x 15,12,10 + dropset
Reverse Fly Machine 70,80,90,100 x 15 + dropset
(10000 steps)
Great pump. Followed this up with a half charcoal smoked chicken, Spanish rice & horchata. Blood work scheduled for next Saturday. Gang.
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- Dec 28, 2011
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Chest at PF August 30 [PXE Session 3]
Warmup
Light weight, 30 sec between sets:
Cable flies 12.5 x 15,15,15,15 + dropset
Pec deck flies 50 x 15,12,10,8
Cable uppercuts 10 x 15,15,15
Hammer Strength Press 30 x 12,12,12,12
(7000 steps)
I went an hour before closing hoping it was desolate but it was full of teenagers & weird 20-somethings in sunglasses & gloves using eight sets of dumbbells & a machine per workout. There was a dude who spent 20 minutes doing pec deck flies & checking his phone…who then started doing ez bar skullcrushers with his back on a yoga ball grunting his ass off.
Lifting session as funny because I really focused on contracting only the pecs since I had worked arms & shoulders the last two days. This made for hilariously low weight sets that had my chest screaming. Totally different experience compared to a heavy bench day. It was dope. Left with a crazy pump.
Warmup
Light weight, 30 sec between sets:
Cable flies 12.5 x 15,15,15,15 + dropset
Pec deck flies 50 x 15,12,10,8
Cable uppercuts 10 x 15,15,15
Hammer Strength Press 30 x 12,12,12,12
(7000 steps)
I went an hour before closing hoping it was desolate but it was full of teenagers & weird 20-somethings in sunglasses & gloves using eight sets of dumbbells & a machine per workout. There was a dude who spent 20 minutes doing pec deck flies & checking his phone…who then started doing ez bar skullcrushers with his back on a yoga ball grunting his ass off.
Lifting session as funny because I really focused on contracting only the pecs since I had worked arms & shoulders the last two days. This made for hilariously low weight sets that had my chest screaming. Totally different experience compared to a heavy bench day. It was dope. Left with a crazy pump.
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- Dec 28, 2011
- 5,016
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Back at PF August 31 [PXE Session 3]
10 min bike
Warmup + LF Lat Pulldown Machine 40 x 12,12
Chest supported DB Rows 30,25,20 x 12,15,15
Neutral Grip Lat Bar Pulldowns 70,85,100 x 15
Single Hand Cable Lat Pull Down 7.5 x 10,10,10,10 no rest between sets
LF Lat Pulldown Machine 55 x 12,12,12
(7500 steps)
No dropsets today since this session was a bit rushed. Hit an out of town gym before heading home from a two game tourney up north to feed the other kid & her friends when she got off work. Five hours of driving today, five tomorrow & 3 on Monday prob… then I start my new job delivering residential packages to the east side of the city. Hell yeah.
Peruvian chicken & fried rice post workout was super good. So was the 1.5L of chocolate milk. Treat Yo’self.
Back looking hella cut up, rear delts starting to pop, lats still pump to the point of cramping during isolation sets. Weird.
10 min bike
Warmup + LF Lat Pulldown Machine 40 x 12,12
Chest supported DB Rows 30,25,20 x 12,15,15
Neutral Grip Lat Bar Pulldowns 70,85,100 x 15
Single Hand Cable Lat Pull Down 7.5 x 10,10,10,10 no rest between sets
LF Lat Pulldown Machine 55 x 12,12,12
(7500 steps)
No dropsets today since this session was a bit rushed. Hit an out of town gym before heading home from a two game tourney up north to feed the other kid & her friends when she got off work. Five hours of driving today, five tomorrow & 3 on Monday prob… then I start my new job delivering residential packages to the east side of the city. Hell yeah.
Peruvian chicken & fried rice post workout was super good. So was the 1.5L of chocolate milk. Treat Yo’self.
Back looking hella cut up, rear delts starting to pop, lats still pump to the point of cramping during isolation sets. Weird.
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- Dec 28, 2011
- 5,016
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Arms & Forearms at PF September 2 [PXE Session 4]
Supersets:
Cable tricep kickbacks 10,15,20,20 x 15,15,12,10
Ez bar Pushdowns 50,57.5,65,72.5 x 15,15,12,12
Rope Pulldowns 25 x 12,12,12,12
OH EZ Curl Extensions 50 x 12,12,12,12
Incline Bench DB Curls 15,20,25,30 x 15,15,11,7
Bent over EZ Bar Curls 20 x 15,15,15,15
Hammer Curls 20,25,30,35 x 15,15,15,15
Seated V Bar Curls 25 x 15,15,15,15
Cable wrist curls 80,65,50 x 15,20,25
EZ bar reverse curls 30,40 x 25,20
(6000 steps)
Vascularity is increasing every week & arms day is the fucking best to see progress.
Really excited to see where this goes.
Step count is about to go apeshit.
Supersets:
Cable tricep kickbacks 10,15,20,20 x 15,15,12,10
Ez bar Pushdowns 50,57.5,65,72.5 x 15,15,12,12
Rope Pulldowns 25 x 12,12,12,12
OH EZ Curl Extensions 50 x 12,12,12,12
Incline Bench DB Curls 15,20,25,30 x 15,15,11,7
Bent over EZ Bar Curls 20 x 15,15,15,15
Hammer Curls 20,25,30,35 x 15,15,15,15
Seated V Bar Curls 25 x 15,15,15,15
Cable wrist curls 80,65,50 x 15,20,25
EZ bar reverse curls 30,40 x 25,20
(6000 steps)
Vascularity is increasing every week & arms day is the fucking best to see progress.
Really excited to see where this goes.
Step count is about to go apeshit.