Hello Men!
Update ....
May 4th Workout Log
Barbell Bench Press
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 1rep
Barbell Incline Bench Press
1set: 135lbs 10reps
2set: 160lbs 8reps
3set: 185lbs 6reps
4set: 205lbs 4reps
Dips
1set(D): bodyweight 10reps
2set(D): bodyweight 10reps
3set(F): bodyweight 10reps
Cable Crossover
1set: 40lbs on each arm 10reps
2set: 40lbs on each arm 10reps
3set: 40lbs on each arm 10reps
Cable Tricep Extension
1set(D): 60lbs 10reps
2set(D): 60lbs 10reps
3set(F): 60lbs 10reps
Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps
Diet
Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk
1st meal: 2 hard boiled eggs 1/4 cup steel oats, fruit and coffee - 2 fish oil capsules
2nd meal: 10oz center cut pork chop, 1/4 cup sweet potato, small handful of walnuts.
3rd meal: 10oz chicken breast, half cup of broccoli - 2 fish oil capsules
Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)
May 5, 2023 Workout log
Back Squat
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 3reps
6set: 315lbs 2rep
Front Squat
1set: 135lbs 10reps
2set: 135lbs 10reps
3set: 135lbs 10reps
Leg Hamstring Curl
1set: 120lbs 10reps
2set: 120lbs 10reps
3set: 120lbs 10reps
Leg Extension
1set: 120lbs 10reps
2set: 130lbs 10reps
3set: 140lbs 8reps
Standing Calf Raise
1set: 185lbs 10reps
2set: 185lbs 10reps
3set: 185lbs 8reps
Seated Calf Raise
1set: 70lbs 12reps
2set: 75lbs 10reps
3set: 80lbs 7reps
Diet
Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk
1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules
2nd meal: 10oz center cut pork chop, 1/4 cup roasted sweet potato, small handful of walnuts.
3rd meal: 10oz center cut pork chop, half cup of broccoli - 2 fish oil capsules
4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts
Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)
May 6, 2023 Workout log
Barbell Bicep Curl
1set: 75lbs 8reps
2set: 75lbs 8reps
3set: 75lbs 8reps
Dumbbell Bicep Curl
1set: 35lbs on each arm 10reps
2set: 35lbs on each arm 10reps
3set: 35lbs on each arm to failure
Dumbbell Kickback
1set: 20lbs 10reps
2set: 20lbs 10reps
3set: 20lbs to failure
Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps
Dumbbell Hammer Curl
1set: 40lbs on each arm 8reps
2set: 40lbs on each arm 8reps
3set: 40lbs on each arm 8reps
Cable Tricep Extension
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps
Seated Dumbbell Tricep Extension
1set: 60lbs 12reps
2set: 60lbs 12reps
3set: 60lbs 12reps
Skull Crusher
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps
Dumbbell Wrist Curl
1set: 35lbs 10reps
2set: 35lbs 10reps
3set: 35lbs 10reps
Cable Curl
1set: 50lbs 10reps
2set: 50lbs 10reps
3set: 50lbs 10reps
Cardio: 1 mile run, 15 minutes elliptical.
Diet
Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk
1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules
2nd meal: 10oz chicken breast, 1/4 cup roasted sweet potato, small handful of walnuts.
3rd meal: 8oz flank steak, half cup of broccoli - 2 fish oil capsules
4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts
Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)
When I started the process 8 weeks ago I was 29% body fat, The caliper reading today has me at 18% body fat. Further, I have lost about 10% body fat but still weigh in at 217lbs., which is about the same weight I was when I started.
Advice or guidance on progress or changes needed to be made is appreciated.
Criticism constructive or other accepted as well ...
Please see progress pictures below.
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