Bottom of the Ninth

[Go Away]

The log has been full of numbers & not much rhetoric because we are in peak season & my work schedule is Monday-Saturday. The hours are random but are never under 8 a day with an eight hour day putting me home around 6:30. I got back to the hub last week at 9:30, 10:00 & 10:45 lol.

Still grinding super hard & trying to stay as consistent as possible without sacrificing sleep & recovery. Hitting 4000-4500 calories every work day & def hitting 300g of protein daily. When I’m not working I don’t do shit but sleep in, meal prep, nap, grocery shop & watch What We Do In The Shadows haha. I’ll take my youngest to the driving range or watch some classic movie with my oldest but that’s about it.

Lifting sessions have been great. Really dialing in the intensifiers & finishers during sets with strict form & less ego. Did hit the university gym with my son to test his bench max last Saturday which was a fucking blast. He got to see a college kid hit 365 for a PR at 225lbs & that shit was hype. My son hit 225 weighing in at 185 & 6’1”at 14y/o & I went nuts afterwards. It took a second for him to realize it because he was seeing stars & shit. He hit 185 for a single, then 205, then failed his 225 & went again & hit it, all PRs from our last max bench day this past June. So fucking proud of him.

I tried my hand at maxing & hit 295 for a pretty fast single weighing in at 250 which felt great. None of the usual shoulder pain either. Hands & wrists were mad sore the next day from squeezing & bending the bar though. He said I should’ve gone up higher but like I told him & @IronSoul it was about my son & not me that day. Definitely looking forward to making them a bimonthly thing. He gets to see college chicks & I get to spot the meatheads & test my shit on the low. Good shit.

Started hitting legs again as well since my knees & ankles are getting used to the day to day delivering. I also copped some wide New Balance fresh foams & the width has made huge improvements in foot & joint pain.

Bailed from the Sam’s Club collagen per y’all’s advice & jumped into some multi-spectrum higher quality stuff & hoping that makes a difference in recovery as well. Lots of glutamine, glucosamine & fish oil with nightly iced knees keeping me young & limber, helping successfully.

Looking to ultimately Kool Aid Man the Tinder chicks this Spring & things are lining up nicely haha.

Hope all is well!

 

[Go Away]

REST December 2 (21500 steps)
—————————

Legs at PF December 3 [PXE]

Stationary bike 5 min

Paused Smith Machine Hack Squat 20,40,60 x 10,10,10
Leg Extensions 50,55,60 x 12,12,amrap (3sec)
Seated Hamstring Curls 45,50,55 x 15 (3sec)
DB RDL 30 x 12,12,12 (3sec)

5min elliptical @ 3

(22700 steps)
—————————
REST December 4 (15000 steps)
—————————
REST December 5 (17000 steps)
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REST December 6 (16500 steps)
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Chest at PF December 7 [PXE-ish]

Warmup

Smith Machine Flat Bench 50,100,150 x 12 + dropset
Incline DB Bench 40,45,50 x 12 (3sec) + dropset
DB uppercuts 20 x 15,15,15
Pec Deck Flies 75 x 15,15,15 + dropset

5min elliptical @ 3

(16000 steps)
—————————
REST December 8 (5000 steps)
—————————

Arms at home December 9 [Quick Hypertrophy]

Warmup

Supersets:
DB Curls 15,20,25 x 15 (3sec)
DB OH Triceps extensions 20,25,30 x 15 (3sec)

DB Hammer curls 15,20,25 x 15
Bench dips x 12,12,12

(18000 steps)
—————————

Shoulders & Traps at PF December 10 [PXE]

Warmup

Ez bar Upright Rows 30,40,50,60 x 12 + dropset
Reverse Pec Deck Flies 70,80,90 x 15,15,15 (3sec)
Seated DB Lateral Raises 15 x 12,12,12,12 (3sec) + dropset
Seated DB OHP 40 x 12,12,12,12 (3sec)

Rope Cable Shrugs 75,85,95 x 25,25,25
Narrow grip lat Pulldowns 60 x 15,15,15 (3sec)

5min elliptical @ 4

(18000 steps)
—————————

Chest at PF December 11 [PXE-ish]

Warmup

Smith Machine Flat Bench 50,90,140,180 x 12 (3sec) + dropset
Smith Machine Incline Bench 50,90,140,180 x 12,12,12,8 (3sec) + dropset
Pec Deck Flies 75 x 12,12,12,12 + dropset
Isolateral HS incline press 20,30,40,50 x 15,15,15,15 (pump set)

(4600 steps)

252.3 lbs
—————————

Back at PF December 12 [PXE]

Warmup

Seated d-handle cable rows 40,40,55,70,85 x 15,15,15, (3sec)
Widegrip cable Pulldowns 100,120,140,160 x 15,13,13, (3sec)
Straight arm cable Pulldowns 70 x 12,12,12,12 (3sec)
Rope sword pulls 40 x 12,12,12,12 (3sec) + dropset

6min elliptical @ 4

(13000 steps)
—————————

Arms at PF December 13 [PXE]

Supersets;
Tricep Pushdowns 160,175,190,195 x 12 (3sec)
Cable curls 50,60,70,85 x 12 (3sec) + dropset

Rope Cable kickbacks 40 x 12,12,12,12
Hammer curls 35,40,45,50 x 12 + dropset

OH Tricep Extensions 130,145,160,165 x 12 + dropset
DB curls 20,15 x 12,12,12,12

(13000 steps)
—————————

Legs at PF December 14 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,40,60,80 x 10,10,10,10 (3sec)
Leg Extensions 55 x 12,12,12,12 (3sec)
Seated Hamstring Curls 60 x 15,15,15,15 (3sec)
DB RDL 30,35,40 x 12,10,10 (3sec)

(10000 steps)

Lots of rest days because of a 69 hour work week. Prioritized sleep to try & get my 8 hours but usually only hit 7 on those long long days. Peak season is bananas so far!

 

[Go Away]

Peak season still in full effect on my end. Keeping fingers crossed to be kept on full time or to have my cover driver status extended past January 18.

Still in the gym & have been going consistently for over eight months now.

Shoulders at PF December 15 [PXE]

Warmup

Ez bar Upright Rows 30,40,50,60 x 15
Reverse Pec Deck Flies 90 x 12,12,12,12 (3sec)
Bent over side lateral DB raises 15 x 12,12,12
Seated DB OHP 45,50,55,60 x 12,12,12,12 (3sec)

(3500 steps)
—————————
REST December 16 (12000 steps)
—————————

Chest at PF December 17 [PXE-ish]

Warmup

Elbows out:
Smith Machine Flat Bench 50,90,140,180 x 12,12,12,8 (3sec) + dropset
Smith Machine Incline Bench 90 x 12,12,12,12 (3sec)
Pec Deck Flies (palms up) 75 x 12,12,12,12 + dropset (regular)
Isolateral HS incline press 40,50 x 12,12 (pump set)
HS Incline Press 60,70 x 12,12 (pump set)

(17000 steps)
—————————

Arms at home December 18 [Hypertrophy]

Warmup

Supersets:
DB Curls 10,15,20,25 x 12
DB Kickbacks 15,20,25,30 x 12

DB Hammer curls 20,25,30,35 x 12
DB OH Triceps extensions 30,35,40,45 x 12

Concentrated DB Curls 15 x 12,12,12
Bench dips x 12,12,12

(14500 steps)
————————
Month Eight
————————

Back at PF December 19 [PXE]

Warmup

Incline neutral grip DB Rows 15,25,35 x 15
Incline DB Y raises 15 x 15,15,15
High Rope Pull Rows 115 x 12,12,12 + dropset
Rope sword pulls 40,50,60 x 12,10,8 + dropset
Assisted pull-ups 85,100,115 x 8,10,10

5min elliptical

(14000 steps)
————————

Shoulders at PF December 20 [PXE-ish]

Warmup

Giant set:
Ez bar Upright Rows 30,40,50 x 15
Bent over side lateral DB raises 20 x 12,12,12
Front DB Raises 20 x 12,10,8

Reverse Pec Deck Flies 90 x 12,12,12,12
LF Shoulder Press 40 x 12,12,12,12 (3sec) + dropset

5min elliptical @ 4

(14000 steps)
————————

Chest at PF December 21 [Hypertrophy]

5 min stationary bike

Incline Smith Press 50,100,140 x 15,12,10 (3sec) + dropset
Paused Incline HS Press 60 x 15,12,12,12 + dropset
Pec Deck Flies (palms up) 80 x 10,10,10 + dropset
Pec Deck Flies (regular) 60 x 12,12,12 + dropset

(18500 steps)
————————

Arms at PF December 22 [PXE]

Warmup

Supersets:
High Cable Curls 10,15,20,25 x 12 (3sec)
Triceps Pushdowns 100,115,130,145 x 12 (3sec) + dropset

Yellow Preacher Curl Machine 60,75,90 x 15,15,15 (3sec)
Yellow tricep extension machine 120 x 15,15,15

Hammer Curls 35,40,45,50,55 x 12,12,8,8,8 + dropset
Assisted Dips 100,85,70,55,40 x 15,15,15,15,15

(5000 steps)
————————
REST December 23 (16000 steps)
————————

Legs at PF December 24 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,40,60,80 x 12
Yellow Leg Extensions 60 x 12,12,12,12 (3sec)
Seated Hamstring Curls 65,70,75,80 x 15,15,15,15 (3sec)

(15000 steps)
————————
REST December 25 (5000 steps)
————————

Back at PF December 26 [PXE]

Warmup

Incline neutral grip DB Rows 25,30,35 x 15,15,12
Incline DB Y raises 20 x 12,12,12 + dropset
Narrow grip Pulldowns 105,120,135 x 12
Rope sword pulls 60 x 12,10,10
Assisted pull-ups 85,100,100 x 10

(12000 steps)
————————

Chest at PF December 27 [Hypertrophy]

Warmup

Assisted chest dips 160,145,130,115,100,85,70,55,40 x 15,15,15,15,15,15,12,12,10 + dropset
Smith Flat Bench (elbows flared) 90 x 12,12,12,12
Pec Deck Flies (palms up) 85 x 12,12,12
Pec Deck Flies (regular) 65 x 12,12,12

5min elliptical @ 4

(20000 steps)
————————

Shoulders at PF December 28 [PXE]

Warmup

Lateral DB Raises 10 x 12,12,12,12 (3sec) + amrap dropset
Upright Cable Rows 40,50,60 x 12 (3sec)
Rear Delt Flies 95 x 12,12,12,12 (3sec)
LF Shoulder Press 45,50,55,60 x 15,15,12,10 (3sec) + dropset

(14600 steps)

 

[Go Away]

Arms at PF December 29 [PXE]

Warmup

Supersets:
High ez bar Curls 40,50,60,70 x 12 (3sec)
Triceps Pushdowns 130,145,160,175 x 12 (3sec) + dropset

Preacher Curl Machine 80,95,110,125 x 12 + dropset
Triceps Press Machine 175,190,205,220 x 12 + dropset

Hammer Curls 35 x 12,12,8,8,8 + dropset
Triceps Extension Machine 110,125,140,155 x 12 + dropset

(4000 steps)
————————
REST December 30 (19000 steps)
————————

Legs at PF December 31, 2024 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,50,100,120 x 8
Leg Extensions 70 x 12,12,12,12 (3sec) + dropset
Seated Hamstring Curls 80 x 12 (3sec)

(9500 steps)
————————
REST January 1, 2025 (4000 steps)
————————
REST January 2 (20000 steps)
————————

Back at PF January 3 [PXE]

Warmup

Incline DB Y raises 10 x 15,15,15 (3sec)
Incline neutral grip DB Rows 25 x 15,15,15 (3sec)
High Rope Pulls 70 x 12,12,12 (3sec)
Narrow grip Pulldowns 100 x 12,12,12
Rope sword pulls 60 x 12,12,10 + dropset
Assisted pull-ups 85,100,115,130 x 6,8,12,12

5min elliptical @ 4

(22300 steps)
————————

Legs at PF January 4 [PXE]

Warmup

Smith Machine Hack Squat 20,50,100,140 x 10
Yellow Leg Extensions 75 x 12,12,12,12 (3sec) + dropset
Seated Hamstring Curls 80,90,100,110 x 12 (3sec)

(21700 steps)
————————

Max Effort Bench Day

Warmup

Bar x 10,10
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1 PR
335 x 1 PR
135 x 23

Incline Bench
135 x 12,12,12

(3700 steps)
———————
REST January 5 (18000 steps)
———————

Shoulders at home [PXE w/ Giant/Supersets]

Warmup

Giant set:
DB lateral raises 5,10,15,20 x 12
Rear delt DB flies 5,10,15,20 x 12
DB front raises 5,10 x 12,12,12,12

Superset:
DB OHP 20,25,30,35 x 12
Bent over DB iso lateral raises 5 x 12,12,12,12

(15700 steps)

Been pretty crazy at work so I’ve been lifting when I can. Max effort bench day went amazing - was really in there for my son to set a PR but basketball & subpar eating had him lose some weight & strength so he didn’t do so hot but I killed it. 335 was a semi-grind but everything prior to that flew up. If I had a OG meat head in there with me I’d have gone for more than the 335 but since my kid doesn’t have much experience spotting people I took the win & kept it moving. 335 isn’t an all time PR… I just haven’t gone heavy on bench in like six or seven years.

Legs are growing like crazy & I’m five weeks straight with legs training plus eight months training with no more than three days off a week.

I’m really pleased where everything is headed. Fingers crossed that God blesses me with a full time driver gig in early 2025 so I can join a better gym, get a new car & start stacking real bread.

 

[Go Away]

Arms at home January 7 [Hypertrophy]

Warmup

Supersets:
DB Curls 5,10,15,20 x 12
DB OH Triceps extensions 10,20,30,40 x 12 + dropset

DB Hammer curls 20,25,30,30 x 12
DB Kickbacks 20,25,20,20 x 12

Concentrated DB Curls 15 x 12,12,12

(19000 steps)
————————
REST January 8 (18000 steps)
————————
REST January 9 (20000 steps)
————————
REST January 10 (17000 steps)

Last 10 days have been mayhem. 12-13 hour days with one day off culminating with 60 hours in the last five days. When you get home at 11 & have to wake up at 7 you don’t have time to lift. It’s just eat, shower, sleep, repeat. I def got the calories & the cardio popping though!

Played some hoops with my son one on one in the driveway & wasn’t winded, didn’t have knee pain & almost busted his JV ass but he got me 9-11. Was eye opening as to how much my cardio has increased since I started driving.

I’m six days shy of nine months of hitting the weights at least four times a week & honestly the only times I miss three days in a week is because of work. It’s wild how much consistency makes a difference!

 

[Go Away]

REST January 11 (1890 steps)
————————

Chest at PF January 12 [PXE]

Warmup

Pec Deck Flies 55,65,75,85 x 12 + dropset
HS Incline Press 100 x 12,12,12,12 + dropset
Incline Smith Press 90,140,160 x 12,12,8 + dropset
Incline Smith Press 90 x 12,12,12 (3sec)
DB uppercuts 15 x 15,15,15,15

(2500 steps)
————————
REST January 13 (23300 steps)
————————

Shoulders & Traps at home January 14 [PXE w/ Giant/Supersets]

Warmup

Giant set:
Rear delt DB flies 5,10,15,20 x 12
DB lateral raises 5,10,15,20 x 12
DB front raises 5x 12,12,12,12

Superset:
DB OHP 20,25,30,35 x 12
Bent over DB iso lateral raises 10 x 12,12,12,12

DB Shrugs 30,35,40 x 20

(19900 steps)
————————

Back at PF January 15 [PXE]

Warmup

Incline DB Y raises 15 x 12,12,12 + dropset (3sec)
Incline neutral grip DB Rows 30 x 10,10,10
High Rope Pulls 75 x 12,12,12 (3sec) + dropset
Assisted pull-ups 85 x 10,10,8

(22400 steps)
————————
REST January 16 (19300 steps)
————————

Legs at PF January 17 [PXE]

3min elliptical @ 3

Smith Machine Squat 50,90,130,150 x 8,8,8,10
Hack Squat Machine 105,125,145 x 8 (3sec)
Yellow Leg Extensions 75 x 12,12,12,12 (3sec) + dropset
Seated Hamstring Curls 80,90,100,110 x 12 (3sec)

(18000 steps)
—————————

Chest at PF January 18 [PXE]

Warmup

Pec Deck Flies 65,75,85,95 x 12 + dropset
Incline DB Press 30,35,40,45 x 12 + dropset (3dec)
DB uppercuts 15,20,25 x 12
Plate loaded supine press 90 x 12,12,12 (3sec)
Yellow Chest Press Machine 75,90,105 x 15,15,15 + dropset

5min elliptical @ 4

(5600 steps)
—————————
Month Nine
—————————

Arms at PF January 19 [PXE]

6min stationary bike + Warmup

Barbell Curls Superset w/ Skull Crushers 30/40, 40/50, 50/60, 60/60 x 12
Preacher Curl Drop Set 25 x 12,12,12 + dropset
Hammer Curls 30,25 x 12,15,15 (3sec)
Cable Tricep Pushdown Superset w/ Rope Curls 145/50, 160/50, 175/50, 190/50 x 12,15,15,13/15 + dropset
Smith Close-Grip Bench Press 90,140,180 x 12,12,10

15min Stationary Bike @ 3

(6300 steps)
—————————

Shoulders & Traps at PF January 20 [PXE]

Smith Overhead Press: 50,70,90,100 x 12,8,8,8 + dropset
Lateral Raises Superset with Front Raises 10 x 15,15,15,15
Reverse Pec Deck Flyes: 4x12-15 (rest-pause on final set) 75,85,95,105 x 15
Smith Upright Rows: 20,40,50 x 12
Dumbbell Shrugs 50,55,60,65 x12 (2-second hold at the top)

(3600 steps)
—————————

Chest & Triceps at PF January 21 [PXE]

Warmup

Smith Bench Press: 90,140,180,200,220 x 8 + dropset
Incline Dumbbell Press: 30,35,40,45 x 12,10,10,10 (slow eccentric, 3-second negative)
Cable Flyes: 15,15,10 x 15,12,15 (rest-pause on the final set)
Assisted Dips: 70 x 12,12,12,12
Skull Crushers: 50 x 12,12,12,12 + dropset
Tricep Pushdown Superset with Overhead Extension: 60/40 x 12,12,12/10

(19000 steps)
—————————
REST January 22 (20000 steps)
—————————

Back & Biceps at PF January 23 [PXE]

Warmup

Smith Rack Pulls 50,90,140,180: 4x6 (heavy, no intensity techniques)
Assisted Pull-Ups: 85,85,100,100 x 8,8,10,10 (last set rest-pause)
Bent Over Barbell Rows: 50 x 10,8,8,8 (2-second squeeze at the top)
Lat Pulldown Superset with Straight Arm Pulldown: 100/50 x 10,10,10
Seated Cable Rows: 70 x 15,15,15 + dropset
Barbell Curls: 30,40,50,50 x 12,12,12,10 (slow eccentric)

3min elliptical @ 3

(22200 steps)
—————————

Legs at PF January 24 [PXE]

3min elliptical @ 5

Smith Machine Squat 50,90,140,160 x 8
Hack Squat Machine 105,125,145 x 10 (3sec)
Leg Extensions 80,75,70 x 12,12,12 + dropset
Seated Hamstring Curls 110 x 12,12,12,12 (3sec)

5min elliptical @ 5

(25500 steps)
—————————
REST January 25 (18300 steps)
—————————

Chest & Triceps at PF January 26 [PXE]

Warmup

Smith Bench Press: 4x6-8 (last set drop set to failure) 90,140,180,220,240 x 12,6,6,6,6 + dropset
Incline Dumbbell Press: 30,35,40,45 x 12,10,10,10 (slow eccentric, 3-second negative)
Cable Flyes: 10 x 15,15,15,15 (rest-pause on the final set)
Assisted Dips: 70 x 12,12,12,12
Skull Crushers: 50 x 15,15,15,15 + dropset
Tricep Pushdown Superset with Overhead Extension: 130/100, 145/115, 160/130 x 12,12,12

(4000 steps)
—————————
REST January 27 (18000 steps)
—————————
REST January 28 (9800 steps)
—————————

Back & Biceps at PF January 29 [PXE]

Warmup

Wide Pulldown Machine 70,85,100 x 12+ dropset
Assisted Pull-Ups: 85,85,100,100 x 10 (last set rest-pause)
Bent Over Barbell Rows: 50 x 12,12,10,8 (2-second squeeze at the top, last two sets)
Lat Pulldown Superset with Straight Arm Pulldown: 100/40,120/40,120/40 x 12,12,12
Seated Cable Rows: 75 x 12,12,12 + dropset
Barbell Curls: 50 x 12,12,12,12 (slow eccentric)

(18000 steps)
—————————

Legs at PF January 30 [PXE]

Squats: 50,90,140,180 x 10 (last set rest-pause)
Leg Press Superset with Walking Lunges: each 1pps x 12/8,12/8,12/8
Leg Extensions: 70,55,50,45 x 12,12,15,15 (3sec) + dropset
Leg Curls: 85 x 15,15,15,20 (last set rest-pause)
Calf Raises (Standing): 200 x 15,15,15,15,15
Seated Calf Raises: 25pps x 20,20,20,20 (hold contraction for 1 second)

(17000 steps)
—————————
REST January 31 (17000 steps)
—————————

Shoulders & Traps at PF February 1 [PXE]

Warmup

Overhead Press: 50,90,140 x 12,8,8,6 + dropset
Lateral Raises Superset with Front Raises:10 x 15,15,15,15
Reverse Pec Deck Flyes: 85,90,95,100 x 15 (rest-pause on final set)
Upright Rows: 40 x 12,12,12
Dumbbell Shrugs: 60 x 12,12,12,12 (2-second hold at the top)

(23000 steps)
——————————————————

Arms at PF February 2 [PXE]

Warmup + 5min stationary bike @ 3

Barbell Curls Superset w/ Skull Crushers 20 x 12/15, 30 x 12/15, 40 x 12/15, 50 x 12/15, 60 x 12/15
Yellow Preacher Curl Machine 30,45,60,75 x 15,12,12,12 + dropset
Hammer Curls 30 x 12,12,12,12
Cable Tricep Pushdown Superset w/ Rope Curls 160/50, 175/50, 190/50, 195/50 x 15 + dropset
Smith Close-Grip Bench Press 90,140,180 x 12,12,12

(4000 steps)
—————————
REST February 3 (2600 steps)
—————————

Chest & Triceps at PF February 4 [PXE]

Warmup

Smith Bench Press: 4x6-8 (last set drop set to failure) 90,140,180,220,240, x 12,8,8,8,8 + dropset
Incline Dumbbell Press: 35,40,45,50 x 12 (slow eccentric, 3-second negative)
Cable Flyes: 15,15,10,10 x 12,12,15,15 (rest-pause on the final set)
Assisted Dips: 60,60,55,45 x 12,12,12,12
Skull Crushers: 60 x 15,15,15,15 + dropset
Tricep Pushdown Superset with Overhead Extension: 145,130,115,100 x 12

(23000 steps)
—————————

Back & Biceps at PF February 5 [PXE]

Warmup

Wide Pulldown Machine 80,90,100 x 12+ dropset
Assisted Pull-Ups: 85,85,85,85 x 8 (last set rest-pause)
Bent Over DB Rows: 40,30,30,30 x 12,12,10,8 (2-second squeeze at the top, last three sets)
Lat Pulldown Superset with Straight Arm Pulldown: 120/40 x 12,10,10
Seated OH Cable Rows: 70,85,100 x 10 + dropset
Barbell Curls: 50 x 12,12,12,12 (slow eccentric)

(22000 steps)
—————————
REST February 6 (17400 steps)
—————————

Legs at PF February 7 [PXE]

Smith Squats: 50,90,140,180,200 x 10 (last set rest-pause)
Leg Press Superset with Walking Lunges: each 1pps x 12/8,12/8,12/8
Leg Extensions: 70 x 12,12,12,12 + dropset
Leg Curls: 90 x 15,15,15,20 (last set rest-pause)
Seated Calf Raises: 25pps x 20,20,20,20 (hold contraction for 1 second)
Calf Raises (Standing): 205 x 15,15,15,15,15

(21600 steps)
—————————

Shoulders & Traps at PF February 8 [PXE]

Warmup

Overhead Press: 50,90,140 x 12,12,6 + dropset
Lateral Raises Superset with Front Raises: 15/10 x 12,12,12,12
Reverse Pec Deck Flyes: 85,90,95,100 x 15 (rest-pause on final set)
Upright Rows: 50 x 12,12,12
Dumbbell Shrugs: 60 x 12,12,12,12 (2-second hold at the top)

(31500 steps)
—————————

Arms at PF February 9 [PXE]

Warmup + 5min stationary bike @ 3

Barbell Curls Superset w/ DB Skull Crushers 30 x 12, 40/35 x 12, 50/40 x 12, 60/45 x 12
Yellow Preacher Curl Machine 35,50,65,80 x 12p + dropset
Hammer Curls 30 x 12,12,12,12
Cable Tricep Pushdown Superset w/ Rope Curls 160/50, 175/55, 190/60, 195/50 x 12 + dropset
Smith Close-Grip Bench Press 90,140,180,200 x 12,12,12,6

(3700 steps)
—————————
REST February 10 (1700 steps)
—————————

Chest & Triceps at PF February 11 [PXE]

Warmup

Smith Bench Press: 90,180,230,250 x 10,6,6,6 + dropset (180)
Supine Press 1pps x 15,12,12,12 (3sec)
Pec Deck Flies: 100 x 12,12,12,12 (rest-pause on the final set)
Assisted Dips: 45,40,30,25 x 12,12,12,12
Skull Crushers: 60 x 15,15,15,15 + dropset
Tricep Pushdown Superset with Overhead Extension: 145/100 x 12,12,12

(20000 steps)
—————————

Back & Biceps at PF February 12 [PXE]

Warmup

Smith RDL 90,180,230,230 x 8 + dropset
Assisted Pull-Ups: 75,85,105 x 8,10,10, (last set rest-pause)
Bent Over Smith Rows: 50 x 12,12,12,12 (2-second squeeze at the top)
Lat Pulldown Superset with Straight Arm Pulldown: 120/55x 10,10,10
Seated OH Cable Rows: 70,75 x 15,15,15 + dropset
Barbell Curls: 50 x 12,12,12,12 (slow eccentric)

(18000 steps)
—————————

Grinding. I'm out of the truck & back to loading them until May/June so i have a lot more time in the gym & the kitchen. There are some days i get to drive after my preload shift so those days i'll eat a bit more since steps can get up to 30000+. Dialed back the net calories by 500-1000 to start cutting leading into the Summer. I need my dating app/social media debut to be fucking jaw dropping so the motivation is at an all time high.

Sorry for the lack of involvement on the boards these last couple months. I'm pretty damn busy. Hope everyone is still getting after it & staying super safe. Love yall.

 

[Go Away]

REST February 13 (30000 steps)
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REST February 14 (27000 steps)
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Shoulders & Traps at PF February 15 [PXE]

Warmup

Standing Overhead Smith Press: 50,90,140,110,110 x 12,8,6,6,6 + dropset
Lateral Raises Superset with Front Raises: 15/10 x 12,12,12,12
Reverse Pec Deck Flyes: 90,95,100,105 x 15 (rest-pause on final set)
Cable Upright Rows: 50,60,70 x 12,12,12
Dumbbell Shrugs: 65 x 12,12,12,12 (2-second hold at the top)

(16000 steps)
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Legs at PF February 16 [PXE]

Stationary bike 6 min

Smith Machine Squats: 50,90,180,200,220,240 x 8,8,8,8,8,6 (last set rest-pause)
Hack Squat Superset with Walking Lunges: each 1pps x 8,8,8
Yellow Leg Extensions: 75 x 12,12,12,12 + dropset
Leg Curls: 95 x 15,15,15,20 (last set rest-pause)
Seated Calf Raises: 35pps x 20,20,20,20 (hold contraction for 1 second)

(5500 steps)
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Arms at PF February 17 [PXE]

Warmup

Barbell Curls Superset w/ DB Skull Crushers
30/40,40/50,50/60,60/70 x 15,15,15,15

Preacher Curl Machine 50,65,80,85 x 12 + dropset

Hammer Curls 30 x 12,12,12,12

Cable Tricep Pushdown Superset w/ EZ Bar Cable Curls 160/40, 175/50, 190/70, 200/85 x 12 + dropset

HS Incline Close Grip 70,90,110,130 x 12,6,6,6 + dropset

(4300 steps)
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REST February 18 (18000 steps)
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Month Ten
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Chest & Triceps at PF February 19 [PXE]

Warmup

Smith Bench Press: 90,180,230,250 x 12,6,6,6 + dropset (180,90)
Supine Press 2pps x 10,10,10,10 (3sec)
Pec Deck Flies: 105 x 10,10,10,10 (rest-pause on the final set)
Assisted Dips: 40,25,10,BW x 12,12,12,11
DB Skull Crushers: 35,35,35,25 x 15,10,8,10 + dropset
Tricep Pushdown Superset with Overhead Extension: 145/70, 145/100 x 15,15,15 + dropset

(17000 steps)
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Back & Biceps at PF February 20 [PXE]

Warmup

Smith RDL 50,90,180 x 10,8,8,8,8 + dropset
Bent Over Smith Rows: 50,55,60,65 x 12,12,12,12 (2-second squeeze at the top)
Assisted Pull-Ups (no straps): 100,115,130 x 10,10,10,10 (last set rest-pause to failure)
Lat Pulldown Superset with Straight Arm Pulldown: 120/55x 12,12,12
Seated Cable Rows: 70 x 15,15,15 + dropset
Barbell Curls: 60 x 10,10,10,10 (slow eccentric)

(3000 steps)
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REST February 21 (21000 steps) —————————

Legs at PF February 22 [PXE]

Leg Warmup

Smith Machine Squats: 50,90,140,180,200 x 10,10,10,10,6 (last set rest-pause)
Hack Squat Superset with Walking Lunges: each 1pps x 10/8,10/8,10/8
Leg Extensions: 80 x 12,12,12,12 + dropset
Leg Curls: 100 x 12,12,12, (last set rest-pause
Leg Press Calf Press: 145 x 15,15,15,15
Seated Calf Raise: 25pps x 20,20,20,20 (hold contraction for 1 second)

(20000 steps)
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Shoulders & Traps at PF February 23 [PXE]

Warmup

Seated Smith Shoulder Press: 50,90,140,110,90 x 12,8,6,8,8 + dropset
Lateral Raises Superset with Front Raises: 20/15x 12,12,12,12
Reverse Pec Deck Flyes: 95,105,115,125 x 12 (rest-pause on final set)
Cable Upright Rows: 60,70,85 x 12,12,12
Dumbbell Shrugs: 65 x 12,12,12,12 (2-second hold at the top)

(3200 steps)
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Arms at PF February 24 [PXE]

Warmup

Barbell Curls Superset w/ DB Skull Crushers
40/50,50/60,60/70,60/80 x 12,12,12,12
Preacher Curl Machine 65,80,95,100 x 12 + dropset
Hammer Curls 30 x 12,12,12,12
Cable Tricep Pushdown Superset w/ EZ Bar Cable Curls 160/50, 175/60, 190/70, 200/85 x 12 + dropset
HS Incline Close Grip 115,135,105 x 8,6,8

(10000 steps)
—————————
REST February 25 (21300 steps)
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Chest & Triceps at PF February 26 [PXE]

Stationary bike 9 min + Warmup

Smith Bench Press: 90,180,230,250,260 x 12,8,8,6,6 + dropset (180 x 8)
Incline DB Press 45,50,55,60 x 12,10,10,10 (3sec)
Cable Flies: 20,30,40,50 x 15,15,15,15 (rest-pause on the final set)
Assisted Dips: 25,10,BW,BW x 12,12,12,10
DB Skull Crushers: 30,30,30,25 x 12,12,12,10 + dropset
Tricep Pushdown Superset with Overhead Extension: 145/100 x 12,12,12 + dropset

(19000 steps)
—————————

Back & Biceps at PF February 27 [PXE]

Warmup

Smith RDL 50,90,180 x 10,8,8,8,8 + dropset
Bent Over Smith Rows: 50,70,90,100 x 10,10,10,10 (2-second squeeze at the top)

Assisted Pull-Ups : 70,85,100,115 x 10,10,10,10, (last set rest-pause)

Lat Pulldown Superset with Straight Arm Pulldown: 120/55,125/60,130/65 x 12,12,12

Seated Cable Rows: 75 x 15,15,15 + dropset

Barbell Curls: 60 x 12,12,10,10 (slow eccentric)

(19000 steps)
—————————
REST February 28 (19000 steps)
—————————

Shoulders & Traps at PF March 1 [PXE]

Warmup

Seated Smith Shoulder Press: 50,90,110,130 x 10,10,8,8,8 + dropset (90)
Lateral Raises Superset with Front Raises: 20/15 x 12,12,12,12
Reverse Pec Deck Flyes: 95,105,115,125 x 15 (rest-pause on final set)
Cable Upright Rows: 70,85,100 x 12,12,12
Dumbbell Shrugs: 65 x 12,12,12,12 (2-second hold at the top)

(18500 steps)
—————————

Still sticking with 3000-3500 calories, gaining strength & seeing new cuts. Increased vascularity & no scale change. Been 255-260 lbs for like a month now. Most intense lifting program in the last ten months by far. Very pleased with how things are going. Can’t wait to test bench max in mid-May. My son’s JV baseball season starts tomorrow so we won’t be maxing until that’s over since he’s in the starting rotation. Last time I hit 335 hehe.

 

[Go Away]

Legs at PF March 2 [PXE]

18 min stationary bike + Leg Warmup

Smith Machine Squats: 90,140,180,200 x 10,10,10,(should have been one more set with rest pause but lower back felt funny)
Hack Squat Superset with Walking Lunges: each 2pps, 2pps,1pps,1pps x 8,8,10/8,10/8 (should have been 10-12 reps per set for 4 sets)
Leg Extensions: 85,75,75 x 12,12,15,15 + dropset
Leg Curls: 100 x 12,12,12, (last set rest-pause)
Leg Press Calf Press: 160 x 15,15,15,15
Single Leg Standing Calf Raise: BW x 20,20,20 (hold contraction for 1 second)

[Should have been: Seated Calf Raise: 25pps x 20,20,20,20 (hold contraction for 1 second)]

(3200 steps, feeling a little under the weather: tired with the sniffles)
—————————

Arms at PF March 3 [PXE]

5 min stationary bike + Warmup

Barbell Curls Superset w/ DB Skull Crushers
50/30,50/35,50/40,50/45 x 12,12,12,12
Preacher Curl Machine 80,95,110,115 x 12 + dropset
Hammer Curls 30 x 12,12,12,12
Cable Tricep Pushdown Superset w/ EZ Bar Cable Curls 160/60, 175/70, 190/80, 200/90 x 12 + dropset
HS Incline Close Grip 110,100,80 x 10,10,12

(3500 steps)
—————————
REST March 4 (19000 steps)
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Chest & Triceps at PF March 5 [PXE]

Stationary bike 9 min + Warmup

Smith Bench Press: 90,180,230,250,270 x 8,6,6,6,6 + dropset (180 x 10, 90 x 10)
Smith Incline Press 90 x 12,12,12,amrap (3sec)
Incline DB Flies: 35,40,45 x 12 (rest-pause on the final set)
Assisted Dips: 25,10,BW,BW x 12,12,12,10
Tricep push down machine: 110,125,140,155 x 12 + dropset
Tricep Pushdown Superset with Overhead Extension: 140/100,140/90,140/90 x 12,12,12 + dropset

(22000 steps)
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Back & Biceps at PF March 6 [PXE]

Warmup

Smith RDL 90,140,180,200,220 x 10,10,10,10,10 + dropset
Bent Over Smith Rows: 50,70,90,100 x 10,10,10,10 (2-second squeeze at the top)
Assisted Pull-Ups : 115,130,130,145 x 8,10,10,12 (last set rest-pause)
Lat Pulldown Superset with Straight Arm Pulldown: 120/50,130/50,140/50 x 12,12,12
Seated Cable Rows: 80 x 15,15,15 + dropset
Barbell Curls: 50 x 15,15,15,15 (slow eccentric)

(20000 steps)
—————————
REST March 7 (20000 steps)
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Shoulders & Traps at PF March 8 [PXE]

Stationary Bike 5 min + Warmup

Seated Smith Shoulder Press: 50,100,120,130 x 10,10,8,8,8 + dropset (90)
Lateral Raises Superset with Front Raises: 20/15 x 12,12,12,12
Reverse Pec Deck Flyes: 95,105,115,115 x 15 (rest-pause on final set)
Cable Upright Rows: 85,100,115 x 12,12,12
Dumbbell Shrugs: 65 x 12,12,12,12 (2-second hold at the top)

(21500 steps)
—————————

 

[Go Away]

Legs at PF March 9 [PXE]

Leg Warmup

Smith Machine Squats: 50,90,130,170,170 x 8,8,8,8,10 (rest pause last set)
Hack Squat Superset with Walking Lunges:
2pps,45+25,1pps,25pps x 8,8,8,10
Leg Extensions: 70,60,55,50 x 15 + dropset
Leg Curls: 80 x 15,15,15,15 (last set rest-pause)
Calf extension machine : 150,140,130,120,110 x 20
Seated Calf Raise: 1pps x 20,20,20 (hold contraction for 1 second)

(3200 steps)
—————————
REST March 10 (1500 steps)
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Chest & Triceps at PF March 11 [PXE]

Stationary bike 5 min + Warmup

Smith Bench Press: 90,140,190,240 x 8,8,6,6 + dropset (180 x 10, 90 x 10)
Smith Incline Press 90,110,130,150 x 10,10,10,10 (3sec)
Cable Flies: 40,50,60,60 x 12 (rest-pause on the final set)
Dips: BW x 12,12,12,12
Tricep extension machine: 110,125,140,155 x 12 + dropset
Tricep Pushdown Superset with Overhead Extension: 145/100 x 12,12,12 + dropset

(20000 steps)
—————————

Skipped arm day last week to relieve some tendon discomfort & it paid off today in a major way. All PRs going forward are considered post-competition training PRs because I need new milestones & my old PRs were set while weighing close to 300lbs.

Weight has been around 253-257 lbs since November but I’ve gained substantial size & lost a decent amojnt f body fat.

I have averaged 15000 steps a day for an entire year & am about to start my eleventh month in a row in the gym. January 2024 I weighed 277 & that’s when I started doing dumbbell work in the garage & trying to hit 10000 steps daily. From there, I got down to 235 by June utilizing extended & intermittent fasting.

June is when I started increasing calories to around 3000 as I went from working part time in a grocery store dairy section to part time loading package cars. August is when I started hitting 3500-4000 because I started driving package cars full time. I stayed there until February 1 of 2025 & now I’m hitting around 2500-3500. This is all net calories btw, so from August to February I was really eating like 4500-5000 on lifting days & always trying to hit 300g of protein.

Loving the progress & can’t wait for May when I not only hit a full year of consistent lifting but also pull off my first legit cutting cycle.

 

[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.

Quick update broski. I’ve averaged 15000 steps for 12 months & I’ve noticed a ton of positive change. Lower resting heart rate, less leg joint pain, I could play hoop against my kid in a one on one game to 12 without sucking wind or having my knees wrecked for a few days & my truck loading job isn’t as taxing as it was last Summer. That step count plus lifting for 10 months consecutively has kept me gradually getting leaner & stronger. I’ve gone down to a size 38 waist for the first time since high school also.

On high days I’ll hit 20000-23000 steps & on days I don’t work I’ll hit like 1500-2000 haha. Those days are much needed for recovery because those 20k+ days aren’t that easy.

I think keeping a high step count is going to be crucial for aging gracefully & look forward to continued progress no matter how so it may come.

 

[Go Away]

Whoa I can’t believe how long it’s been since I updated this… gimme a few to post everything holy shit

 

[Go Away]

Back & Biceps at PF March 12 [PXE]

Smith RDL 90,140,180,200,220 x 10,10,10,10,8 + dropset
Bent Over Smith Rows: 50,70,90,100 x 10,10,10,10 (2-second squeeze at the top)
Assisted Pull-Ups : 115,130,130,145 x 12,12,10,15 (last set rest-pause)
Lat Pulldown Superset with Straight Arm Pulldown: 120/50,140/50,140/50 x 12,10,10
Seated Cable Rows: 80 x 15,15,15 + dropset
Barbell Curls: 60 x 12,12,12,12 (slow eccentric)

(23000 steps)
—————————
REST March 13 (16800 steps)
—————————

Shoulders & Traps at PF March 14 [PXE]

Stationary Bike 15 min + Warmup

Seated Smith Shoulder Press: 50,80,100,120,140 x 8 + dropset (90)
DB Lateral Raises Superset with Alternating DB Front Raises: 20 x 12,12,12,12
Reverse Pec Deck Flyes: 95,105,115,85 x 15 + dropset & rest pause
Cable Upright Rows: 85,100,115 x 12
Dumbbell Shrugs: 65,70,70,70 x 12 (2-second hold at the top)

(23000 steps)
—————————

Arms at PF March 15 [PXE]

5 min stationary bike + Warmup

Barbell Curls Superset w/ DB Skull Crushers
50/30,50/35,50/40,50/45 x 12,12,12,12
DB Preacher Curl 15,20,25,30 x 12 + dropset
Hammer Curls 30 x 12,12,12,12
Cable Tricep Pushdown Superset w/ EZ Bar Cable Curls 170/60, 185/70, 200/80, 205/90 x 12
Smith Close Grip Bench 90,100,80 x 10,10,10

(20000 steps)
—————————
REST March 16 (3000 steps)
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Chest & Triceps at PF March 17 [PXE]

Warmup

Smith Bench Press: 90,90,140,180,200 x 8 + dropset (140 x 12)
Smith Incline Press 90,110,130,150 x 10,10,10,10 (3sec)
Pec Deck Flies: 100 x 12,12,12,12 (rest pause last set)
Dips: BW x 12,12,12,12
Tricep extension machine: 110,125,140,155 x 12 + dropset
Tricep Pushdown Superset with Overhead Extension: 150/105 x 12,12,12 + dropset

(3000 steps)
—————————

Back & Biceps at PF March 18 [PXE]

Warmup

LF Pulldown Machine (upper back focus) 75,85,95,105 x 10 + dropset
Underhand lat Pulldowns : 70,85,100,120 x 10 (2-second squeeze at the top)
Assisted Pull-Ups : 115,130,130,130 x 12,12,12,12 (last set rest-pause)
Lat Pulldown Superset with Straight Arm Pulldown: 100/50,120/50,140/50 x 12/10
Seated High Cable Rows: 100 x 15,15,15 + dropset
Barbell Curls: 60,60,50,40 x 12,12,12,12 (slow eccentric)

(18000 steps)
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