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

Week 0 - 228.2
Week 1 - 227.6 (-0.6)

Was down to 226.2 midweek before I left. Ate fine, but traveled....could be some left over inflammation or something, idk. Also took two big dumps during/after my lift. So maybe a little lighter.

Feel tighter and look leaner. Leaving on another work trip and no weigh ins until next Monday.
 
TSA

Slin, peptides, needles, test vials. No big deal.

Protein power and PWO??? Checked and inspected 75% of the time.
 
Week 2 Day 1

Travel Day to the west coast


🐔 Food left over. Had some toast points and charcuterie at a client happy hour. Hope they fit

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💪 Upper Day

Some up, some flat. Seemed to have stalled at Inc Bench these last few weeks.

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🏃‍♂️ Steps 12,000

Hard to get steps in with a 5 hour plane ride. Took the long way home from happy hour to Chipotle, then Trader Joe's, then my hotel and got 3 miles in this evening. Tomorrow and the next day I'll easily hit 20k, so should even out.
 
W2D2

Lifted at Fitness SF. Someone kept hoping on the Hack Squat everytime I wanted to use it, so had to push it all the way to the end of the session. Did Leg Extensions before squatting movement for the first time in a long while...might need to do that more often in one of my leg days. Felt a good connection w/ the RecFem and didn't seem to hamper my hack squat performance at all. Got more reps than I did on the same machine 2 weeks ago.

20k Steps Today. Made up for yesterday's weak 12k. Going to dinner tonight w/ client. leaving about 250 cals in reserve for oil/butters that I can't really account for. Branzino Fish, potatoes, cactus.... Should be close

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Macros
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🦵 Leg Day
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W2D3

Supposed to be a rest day, but took a red-eye flight Wednesday night then flying Thursday afternoon for vacation (decent gym at the property). Walked in the AM...then lifted in the afternoon before a client reception then my flight.

Walked a bunch, ate Chipotle twice for a total of 5 times this week. Done with Chipotle for a while, but it's the easiest way to track food. Gotta keep their rice portions in check tho.

💪 Push Day - Either a broke through my incline plateau or just was feeling it, IDK. Did more reps than I did on the same smith machine 2 weeks ago.
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🍚 Macros - Rest Day Calories, but lifted. So took ful 3200

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🚶‍♂️ 20k steps. Good 4am walk in San Fran. Great views of the Bay Bridge from Russian Hill and Nob Hill. Those hills were no joke...steap as fuck

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WED said:
W2D3

Supposed to be a rest day, but took a red-eye flight Wednesday night then flying Thursday afternoon for vacation (decent gym at the property). Walked in the AM...then lifted in the afternoon before a client reception then my flight.

Walked a bunch, ate Chipotle twice for a total of 5 times this week. Done with Chipotle for a while, but it's the easiest way to track food. Gotta keep their rice portions in check tho.

💪 Push Day - Either a broke through my incline plateau or just was feeling it, IDK. Did more reps than I did on the same smith machine 2 weeks ago.
View attachment 257836


🍚 Macros - Rest Day Calories, but lifted. So took ful 3200

View attachment 257835

🚶‍♂️ 20k steps. Good 4am walk in San Fran. Great views of the Bay Bridge from Russian Hill and Nob Hill. Those hills were no joke...steap as fuck

View attachment 257837

View attachment 257838
Click to expand...
I just saw a reel of a guy who weighed doordash chipotle and in store chipotle.

Chipotle overserves cals about 40% instore and 30% delivery lol

Just an fyi

And its mostly the rice

Edit: found it
View: https://www.instagram.com/reel/DZi5zzSt3PM/
 
Just got caught up. Looking good man. Everything seems to be dialed in! Looking forward to following more closely.
 
W2D3 - Rest Day and two flights. Did manage 10k steps

W2D4 - Pull Day at a resort gym. Got a decent workout on a cable tower and some dumbbells. I'll get close to 15k steps walking around the resort.

Not tracking calories, but eating healthy/light. Sooooo many sweet treats tho. Stay away
 
Could just be the Sust/NPP but I know EQ is supposed to really enhance the veins...but two weeks in def seeing drastic change in veininess
 
Week 3 Day 1

Back home for the first full week. Nice to be back in my home gym on equipment I know and can track progress. Much easier to eat food and walk too.

Front Loading EQ/Hex is done, on to my daily doses for the next 16-18 weeks (as long as I can stay stable). 4 Weeks until blood work. Praying for my Estrogen levels

Finally making some incremental progress on Incline Bench. Felt it last week on a foreign smith machine, but happy to get another rep. Been stuck for minute. T-Bol take me home....



🐔 Macros hitting easy
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💪 Push Day
1782147467272.png

🚶‍♂️ Steps coming in. At about 10k right now, gonna do some treadmill walking tongiht at an incline.
 
Week 3 Day 2 - Legs Day

Been traveling a bunch and unable to hit lowers at home, had hack squats at most gyms (one leg press meh) which I enjoy....but nothing hits like pendulum squats. Just engages my quads unlike any other.

Broke my seat on my shitty GMWD Leg Ext/Curl machine. Wood seat is particle board and the front collapsed. Not sure I can fix that. My Chinese Prime dupe should be here in ~45 days.

🐄 Macros

Been making a "Burger" Slop Bowl that is pretty fire. Ground chicken with burger seasoning, sweet potatoes, pickles, then a burger sauce w/out Mayo (Ketchup, Mustard, Pickle Juice, Onion/Garlic/Paprika -- 20cals). Then a mix of lettuce and spinach. Damn good and filling for only 410 cals

1782240807463.png

🏃‍♂️ Steps - should land around 15k by tonight

🦵 Leg Day

Leg curls have felt off, like I'm rushing and not getting a full contraction. Dropped the weight a little bit and focused on tempo and squeeze.

Weight/Reps up on most everything else. Anabolics flowing....

1782241016605.png

Rest Day tomorrow -- Heavy Steps
 
Week 3 Day 3 - Rest Day

Felt like I ate really clean and light (as much as I could w/out weighing food) when I was on vacation. Mirror check-ins felt good. Had some Fried Rice for dinner on Sunday and then Monday just felt like I looked massively bloated and disgusting. Any bit of visible abs disappeared 😥. I know it is bloat, water, etc but still frustrating. Looking a little better this morning and will get some weights later this week.

🚶‍♂️ 4.5 miles this morning fasted. Will get another 30min walk and 30min on incline treadmill. Be somewhere around 17,500 EOD


🥦 Macros - 3k on non-lifting days.

1782308279781.png
 
WED said:
Week 3 Day 3 - Rest Day

Felt like I ate really clean and light (as much as I could w/out weighing food) when I was on vacation. Mirror check-ins felt good. Had some Fried Rice for dinner on Sunday and then Monday just felt like I looked massively bloated and disgusting. Any bit of visible abs disappeared 😥. I know it is bloat, water, etc but still frustrating. Looking a little better this morning and will get some weights later this week.

🚶‍♂️ 4.5 miles this morning fasted. Will get another 30min walk and 30min on incline treadmill. Be somewhere around 17,500 EOD


🥦 Macros - 3k on non-lifting days.

View attachment 258604
Click to expand...
traveling without food is mad hard.

when i did the cruise i thought i was doing great , physique held up but i came back 4lbs heavy and we reduced carbs a little to see if the weight would come off
and not one ounce came off lol.
 
dcdogz said:
traveling without food is mad hard.

when i did the cruise i thought i was doing great , physique held up but i came back 4lbs heavy and we reduced carbs a little to see if the weight would come off
and not one ounce came off lol.
Click to expand...
and i was VERY careful and didnt eat anything insane or anything like that. did not pig out, just picked whole foods rice etc, lean meats, chicken tuna.
i cant imagine what i would have come back if I had just let loose lol.

i was eating anabar protein bars on the beach lol, jerky, but i did lean heavily on the breads there and ive now found out that sourdough bread puts weight on me.
good to know if I ever stall in a growth phase i guess.
 
dcdogz said:
traveling without food is mad hard.

when i did the cruise i thought i was doing great , physique held up but i came back 4lbs heavy and we reduced carbs a little to see if the weight would come off
and not one ounce came off lol.
Click to expand...
Well that's not comforting lol. Gonna weigh myself this weekend be 5lbs higher than when I started 3 weeks ago. :whatthefuck: Hopefully not.

Traveling next week, but it's back to where I grew up, staying with family and I can easily cook and eat as needed. Bless Amazon Prime Day...got protein and CoR shipped so I don't have to travel with that. Only powder I need to take is some PWO. Planet Fitness all week LFG. hopefully they are open on July 4th
 
W3D4 -- Push Day

First Thursday Push Day in my home gym. Been remote the last 3-4 weeks. Was hoping to get an additional Rep on Incline Bench, but stayed at Monday's Rep Range.....maaaaybe got a little more out of my 5th partial rep. Was able to progress on other lifts vs 3 weeks ago, so still progressing.

Body seems to be getting the excess bloat off. Going to weigh in tomorrow and Saturday, then back to traveling for 7 days so limited weight tracking. But I'll be at home and then an Airbnb for a few nights, so I should be able to eat exactly what I want (for the most part) outside a few dinners. But I'll be at the beach and hopefully can spam fish, tuna, shrimp, oysters, and veggies. ☠️ Hush Puppies ☠️

3200kal has been pretty easy so far. No hunger spikes yet from EQ. "Claims" have it coming in week 3-4, but also front loaded it. Reta/Cagrilintide might be controlling it.

🚶‍♂️ 15k Steps with some incline walking for higher HR

Push - 🌰
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🐟

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I also really want to change my split. I really want to switch to 3x frequency. Want to do UL 3x with a rest day on Sunday. Drop some daily volume and spread it out over 3 sessions. Legs 3x seems a bit scary, might have to do a session w/out heavy taxing pendulum squats.

I know it's not the best idea to jump splits constantly and I'm on week 8 or 9 of UL rest PPL. Probably ride it out fully, but really want to hit a higher frequency split than 2x.
 
⚖️ 226.4 this morning. Not awful, lighter than when I left for SF for 3 nights then Mexico for 3 nights. Down 2.4lbs in 2.7 weeks.

So not completely mad, but wish I had more progress to start. Looking forward to locking in until Thanksgiving. Somewhere in the 190s is the goal by the end of November.
 
WED said:
I also really want to change my split. I really want to switch to 3x frequency. Want to do UL 3x with a rest day on Sunday. Drop some daily volume and spread it out over 3 sessions. Legs 3x seems a bit scary, might have to do a session w/out heavy taxing pendulum squats.
Click to expand...
Love this idea. You can really push the workouts this way as there is less volume per workout.

Hope you had a great trip.
 
Meetketchup said:
Love this idea. You can really push the workouts this way as there is less volume per workout.

Hope you had a great trip.
Click to expand...
I'm back and forth on it. There is a ton of literature on 2 vs 3x frequency being close to the same, but also a ton of literature on diminishing returns after the 1st set of an exercise. You get the most stimulus on set 1, less on 2, then less and less after 2. Also 48 hrs is about all you need for most recovery.

Just everything is adding towards it doing it.

Trip was great, thx. Short, but 1st vacation my wife and I have taken w/out our 6 year old son. Much needed.
 

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