🌊 🌊 🌞 🌞 WED Hot Summer || 61 Week Prep Log || Show Date 8/7/2027 🌞 🌞 🌊 🌊

[WED]

Aight. Starting a new log after my last 1st Log that carried through an 18 week cycle. Enjoyed the diary aspect of & some interaction with a few folks each day. Planning on doing a show with a buddy next August....so officially 61 weeks out. NGL...a little fucking scary. Trying to give myself enough time so I don't completely embarrass myself.

The Plan​

Phase 1 - Time to get ready​

Phase 1a - 18-20 Week Cut - Get all the excess fat off. ~20% BF down to low Teens​

Phase 2b - 6-8 Week Health Phase - Rest health markers. Depending on leanness, reverse diet a little​

Phase 2 - 35 Weeks Out - Main Gain, Recomp, or Continue moderate cut depending on where I am body-comp-wise​

Phase 2a - 14-16 Weeks - Ideally Main Gain/Recomp in a slight deficit​

Phase 2b - 7-9 Week Health Phase - Rest Health Markers, get body ready for final push. Gotta squeeze in an annual blood test from my PCP for my TRT 'script​

Phase 3 - 12-14 Weeks Out - Final conditioning & preparation​

​

Everyone can plan, let's see how I can execute and stay consistent. Ideally I need to hire a coach, but there is a chance I'm going to cofound a new company in 60-90 days and my income might get slashed 75%, so had to put that off. I think I can manage the the 1st phase solo, but will def need help later. Especially with posing and final diets/check-ins/what the fuck to do day of show. I've talked to a few that I like.

The Routine​

Going to Run UL rest PPL rest - Like the mix. Slightly interested in doing 3x frequency tho, but I'm liking 2 rest days vs 1 when I did PPLPPL rest
Cardio - 12-15k Steps Outside. 30min on incline walking pad @12 incline and 3mph
Gym - Home Gym Set Up

Equipment - Pendulum Squat, Leg Curl / Ext, T-Bar Row, Converging Chest Press, Smith Machine w/ Integrated 2:1 200# Weight Stack, Preacher Curl​

New Equipment Coming from China via Alibaba - Prime Leg Ext / Leg Curl, Arsenal Incline Fly, Bolt Fitnes Lat Pulldown​

Schedule: 430-445am wake most days. Lift in the morning before family wakes up. Usually get a long morning walk after school drop off and before work. Then some lunch break walks

Macros & Diet​

Planning to start around 3200 Calories and adjust as needed.

220p, 468c, 50f​

I've done some carb cycling, but prefer just to stay consistent and eat the same daily. Trying to push the vast majority of my carbs to be consumed in the morning, before/during/post workout

Prework - Dextrose & Rice Cereal​

Intra - Glucose/Fructose Blend​

Post - Cream of Rice, Fruit, Honey, Whey Drip​

Breakfast - Oats, Fage 0%, Cereal, Fruit​

Early Lunch - Chicken/Turkey/Beef & Sweet Potato Salad Bowl​

Snack - Ninja Creamie​

Late Lunch - Chicken, Rice, & Veggies​

Dinner - Meat & Veggies. Some Carbs​

The Start​

Stats: 45 y/o -- 225lbs -- 6 Feet

I've got some weird imbalance where my left side flexes more and is also more imbalanced when I'm just standing. Prominent from the back too
Posing & vacuum practice will be on deck, especially once I get a coach.

Day 0. Morning w/ no pump before a long 6 mile walk on my rest day.

Legs def hold the least fat & look the best, it's mostly midsection, def a lower back, and back overall. Looking to strip all that all away in Phase 1
I can flex and easily see my abs/6 pack in the mirror. Not the best at flexing it right when posing. Was able to do it pretty well in mirror, but not w/out seeing myself. Heavy cable crunches has def grown them and made them more prominent even when I'm carrying some extra BF.

Spoiler: Terrible Attempts at Posing

Blast #1​

Starts tomorrow. Mixing Compounds tonight for daily injections that start tomorrow. Running lovely compounds from two of our best labs. I'll be tossing in some @Marathon & @ironlion @REHH later. I'm stocked with quality gear from our ASF Sponsors.

@AZTECA GOLD @Adrenaline addiction

Sustanon, EQ, NPP High Octane​

@SB Labs @squat to death

Tren Hex​

​

Misc Compounds

HGH, SLU, Reta, Cagrilintide, various vitamins/supplements​

​

 

[BigMike305]

Looking good man! Following along

I’d say you’re leaner than 20% though

 

[WED]

Looking good man! Following along

I’d say you’re leaner than 20% though

Appreciate it! Can never really judge. I've got a Dexa scan I've already paid for but I went on the first one and they told me 6% lmao. My scale says I am 30%

 

[WED]

Prepped and ready for tomorrow.

 

[WED]

Week 1 Day 1

Weight 228.2 - Goal is to be 200 by the end of this phase. ~1.75lb a week. Should be doable. I'm going to try and marry up my scale daily data and create some 7-day rolling averages and try to track it that way vs daily fluctuations. I can get daily data, but need to do a little data engineering to pull it all together.




Macros On Point

Basically Eating the Same Meals Daily w/ minor variations. Dropped putting junk mixins' into my creamie so I could push 100c more of carbs around my workouts.

kcal 3187 / 3200 (Actual / Target)
P 222.8 / 220
Net Carbs 449.8 / 468
Fat 45.3 / 50



\

- Upper Day - Most everything is 6-9 reps except some accessories. Been doing this split for 7 weeks during my health phase, so carrying it forward.

Strength Goals for Upper - I want to be in the upper 200s for incline smith by the end of this phase. Might be a lot to ask during a cut.


- My day was off b/c I had to get blood test this morning. So didn't lift in the AM. Didn't walk either b/c I didn't want it to effect anything, so got some rest. Had to lift mid-day. It's also raining to hard to get outside. I'll get on the walking pad for 30min to at least get some decent cardio w/ my HR close to 130 for ~30-45 min

- Popped some Proviron for some DHTs. Going to do daily pins for better consistency. EQ going to be about 42% of my test load. We'll see in 6-8 weeks how that's crushing my e2. Only think I'm concerned about.

 

[WED]

Week 1 Day 2

Weight same 228.2

Steps - Back on schedule, at 16k steps and need to clean my house a bit.

Leg Day - One thing I did recently was flatten the platform on my pendulum squat and got my feet as low as possible, stretch in the quads was def noticeable. Had to drop the weight some.



Macros - Another day on track and hitting well. Really enjoying my "Big Mac Slop Bowl" with 20c dressing of ketchup, mustard, pickle juice & spices, plus greens, ground chicken w/ burger seasoning, and sweet potatoes.



Tomorrow is a rest day. Then annoying travel for work. Dallas Thursday/Friday. San Fran M-W then vacation in Mexico T-Sun. I've got gyms lined up in each location.

Going to Absolute Recomp on Thur & Fri. Pretty excited to lift there. Place looks ridiculous.

 

[WED]

Had to fly tonight during dinner. Lovely meal....

 

[BigManT]

Week 1 Day 1

Weight 228.2 - Goal is to be 200 by the end of this phase. ~1.75lb a week. Should be doable. I'm going to try and marry up my scale daily data and create some 7-day rolling averages and try to track it that way vs daily fluctuations. I can get daily data, but need to do a little data engineering to pull it all together.

View attachment 256094


Macros On Point

Basically Eating the Same Meals Daily w/ minor variations. Dropped putting junk mixins' into my creamie so I could push 100c more of carbs around my workouts.

kcal 3187 / 3200 (Actual / Target)
P 222.8 / 220
Net Carbs 449.8 / 468
Fat 45.3 / 50


View attachment 256088
View attachment 256089\

- Upper Day - Most everything is 6-9 reps except some accessories. Been doing this split for 7 weeks during my health phase, so carrying it forward.

Strength Goals for Upper - I want to be in the upper 200s for incline smith by the end of this phase. Might be a lot to ask during a cut.
View attachment 256091

- My day was off b/c I had to get blood test this morning. So didn't lift in the AM. Didn't walk either b/c I didn't want it to effect anything, so got some rest. Had to lift mid-day. It's also raining to hard to get outside. I'll get on the walking pad for 30min to at least get some decent cardio w/ my HR close to 130 for ~30-45 min

- Popped some Proviron for some DHTs. Going to do daily pins for better consistency. EQ going to be about 42% of my test load. We'll see in 6-8 weeks how that's crushing my e2. Only think I'm concerned about.

Is that strict overhead press?

 

[WED]

Is that strict overhead press?

Smith machine (45# bar) Top Half. Bring arms to about parallel, focusing on front delt

 

[WED]

Week 1 Day 3 - Rest Day

226.2 - officially losing weight (-2.0)

Fasted Cardio this AM and walked 4 miles. Got 15k steps, had to do some extra work at the airport this evening

3,000kcal gonna be my target for Wed/Sunday Rest Days. Basically keep everything thing the same but just drop the pre-workout and intra carbs.



Kinda annoying start to my cycle. Wasn't planning to travel this week but late request to go to Dallas. So 1 night trip his week. 3 days back in San Fran next week, quick vacation to Mexico, then group family trip for the 4th.

I've got gyms lined up in each spot and can typically eat healthy as long as I can avoid endless team dinners and lunches where it's hard at to log food. My bag is currently half food with quest chips, rice cakes, dates, oatmeal, CoR, etc. last week in SF I logged 5 chipotle meals over 3 days. Meat and rice and veggies. LFG

 

[WED]

Wasn't a huge fan. Was pretty excited to use this Panatta Incline Chest Press. Didn't really like it.

Prefer to have my elbows tucked a bit on incline and it comes down so wide it's hard to do. I think I'd like this more on a flat press, but the bench didn't lay flat

 

[dcdogz]

Wasn't a huge fan. Was pretty excited to use this Panatta Incline Chest Press. Didn't really like it.

Prefer to have my elbows tucked a bit on incline and it comes down so wide it's hard to do. I think I'd like this more on a flat press, but the bench didn't lay flat

View attachment 256741

that looks like powerhouse something or other is that it?

 

[WED]

that looks like powerhouse something or other is that it?

Absolute Recomp in Frisco Texas. They have a few around Dallas

The amount of high end machines they have is crazy. Wish I was doing a leg day here. They have 7 hack Squats and 3-4 pendulum and a ton of leg/hip press.

There is a diverging Panatta lat pull down In excited to use tomorrow tho

 

[dcdogz]

Absolute Recomp in Frisco Texas. They have a few around Dallas

The amount of high end machines they have is crazy. Wish I was doing a leg day here. They have 7 hack Squats and 3-4 pendulum and a ton of leg/hip press.

There is a diverging Panatta lat pull down In excited to use tomorrow tho

thats the place i stop by every once in awhile. its insane. i could spend all day there.
the have a latpulldown machine that is circular that is money. try it!

theres where i tired that korean hack. its the best!

 

[WED]

thats the place i stop by every once in awhile. its insane. i could spend all day there.
the have a latpulldown machine that is circular that is money. try it!

theres where i tired that korean hack. its the best!

You know the brand of the one you're talking about or a pic? They have a few lat pull downs

But yeah did a bunch of junk volume today trying different machines

 

[dcdogz]

You know the brand of the one you're talking about or a pic? They have a few lat pull downs

But yeah did a bunch of junk volume today trying different machines

This one i really liked it

 

[dcdogz]

You know the brand of the one you're talking about or a pic? They have a few lat pull downs

But yeah did a bunch of junk volume today trying different machines

its almost too good of a place, cant imagine the hell coach would go through making me a program there and listing all the equipment haha.

probably one of the only gyms where you could literally overtrain haha, just having fun moving junk volume all over the place.

 

[WED]

This one i really liked it
View attachment 256746

Yeah. That's the one I was talking about. Looks awesome.

 

[dcdogz]

Yeah. That's the one I was talking about. Looks awesome.

oh man its good! enjoy!

 

[WED]

its almost too good of a place, cant imagine the hell coach would go through making me a program there and listing all the equipment haha.

probably one of the only gyms where you could literally overtrain haha, just having fun moving junk volume all over the place.

Ha, had this same thought. I lift in my garage and it's pretty well built out, but there really is only so much I can do.

Today I did 5 chest exercises, 4 tricep....only one shoulder but it was the best shoulder machine I've ever used. This Atlantis Lateral Raise was amazing

 

[WED]

I got 4k steps at the gym just walking around in between sets looking at all the different machines

 

[dcdogz]

Ha, had this same thought. I lift in my garage and it's pretty well built out, but there really is only so much I can do.

Today I did 5 chest exercises, 4 tricep....only one shoulder but it was the best shoulder machine I've ever used. This Atlantis Lateral Raise was amazing

View attachment 256747

i gotta try that seated one. i tried those standing ones and didnt really hit right.

 

[WED]

Week 1 Day 4

? Traveling

Push Day - Endless Day at Absolute Recomp. Gym is pretty crazy, looking forward to back tomorrow

Had to eye ball lunch (chicken, rice, beans) and dinner (Fish, Crab, broccolini). Hopefully gave myself enough of a cushion leaving 250kcal in reserve for oils and portion size. Feel hungry so probably close.


Walked at the gym during sets, 2.2 miles back to my hotel, then some breaks during meetings. Managed to get 15,600 steps. Flying tomorrow so probably going to end up short a few K

 

[WED]

Traveled home today. Bad travel day. Meeting 8-1030, straight to airport then first flight cancelled then missed stand by and now on a flight 9 hrs later

My "diet" today has not been satisfying

 

[WED]

Week 1 Day 4

Pull Day

Back at Absolute Recomp. Did a bunch of extra volume b/c so much variety.

I love the MegaMass linear row, but a group was on it and didn't want ot wait, so tried this one. Wasn't bad, but prefer non-isolation for T Bar


I've seen a few ppl use this and @dcdogz it was great. Didn't disappoint. They had a horizontal version of this too that looked cool, but didn't try it.



Prime Preacher Curl was great.
Prime Pull Over was great.
Prime Ab Crunch kinda sucked

NewTech Single arm recline curl was great and there was also single arm row by them that just felt perfect. Was like Goldilocks on a few machines and didn't like a couple on a warm up set, then found the perfect one.

Got 13k steps. Might try to get another 2k more as I sit in the Delta lounge waiting to board in an hour.

Calories were fine except barely ate any "whole" food. Was hoping to get a quality dinner tonight, but not happening.

 

[WED]

Week 1 Day 6

Back at home, slept in since I got home after midnight after an 8+ hour delay. Good leg day mid-morning. Napped during the day after playing with my son then took a family walk to the "snack store". Steps lacking a little but I'll make up tomorrow. Kept calories slightly lower. Nice to get back to whole foods vs protein chips, bars, and whey

Day -


So much more filling eating whole foods. Steak, Chicken, veggies, potatoes


Walked 11k steps - Tomorrow is a rest day so will crank out a bunch.

 

[WED]

Week 1 Day 7

Rest Day.... active recovery.

6 mile morning walk
Arcade
2.5 mile evening walk

22k steps.

1 Day at home next week

 

[WED]

Gonna try something tomorrow. Have a flight that is 10-3. Breakfast is easy, lunch is annoying and I'd like to eat real solid food vs whey and quest chips and other processed food.

Made two burritos and going to freeze them. Take them out when I head to the airport and they should thaw on their own over 4 hour period and be good to go for lunch. I might toss a freezer pack on them so they stay colder.

 

[Omoplata]

I don’t usually follow logs at all. I hope you succeed and crush your goals like Leap Frog.

I’ll check in periodically, kick ass @WED

 

[SB Labs]

Awesome brother
Go smash it!