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

[WED]

IDK what is going on with the G Hughes supply chain, but Walmart has nothing. Kroger near me has nothing. Sweet Chili is it.

Had to go to Amazon, but at $7-$8 a bottle seems ridiculous.

 

[dcdogz]

IDK what is going on with the G Hughes supply chain, but Walmart has nothing. Kroger near me has nothing. Sweet Chili is it.

Had to go to Amazon, but at $7-$8 a bottle seems ridiculous.

View attachment 261172

the steak sauce one is pretty good depending on how much red meat your eating.

 

[BFulforth]

IDK what is going on with the G Hughes supply chain, but Walmart has nothing. Kroger near me has nothing. Sweet Chili is it.

Had to go to Amazon, but at $7-$8 a bottle seems ridiculous.

View attachment 261172

I’ve been using the G Hughes SF Japanese bbq sauce. Walmart near me has it. It’s about $6-7


Sent from my iPhone using Tapatalk

 

[WED]

I’ve been using the G Hughes SF Japanese bbq sauce. Walmart near me has it. It’s about $6-7


Sent from my iPhone using Tapatalk

I've seen this, but never tried it. Will add to the rotation. Bumped I can find the Thai wing sauce

 

[WED]

W5D3 - Upper Back Focused

Reset on T-Bar rows. Was ego lifting a lil bit and chest/back arching off the pad. Took 10% off and focused heavily on deep rounded stretch and chest staying locked into pad.

Steps - 16k - Targeting 450,000 Steps in July

Macros - So nice to be at home and just back to consistency. Chicken, Rice, Potatoes, Ninja Creamies


Upper Pull

 

[WED]

W5D4 - Leg Day #2 Down.

Felt pretty solid. I'll see how Saturday goes

Had to deal with Lawyers today and couldn't really get out at all. Bad step day at 6k. Raining now. Might try to get on the walk pad.

Macro - Tuna for dinner tonight. Fats pretty low today



- Leg B - Trying to do an isolation day with heavier compound lifts on each end. RDLs really only "heavy" movement, most other things high reps, slower tempo, controlled, etc

Wife told me my butt was looking bigger.

 

[WED]

W5D5 - 2nd Upper Push Focused Day

Weight is finally starting to move on Incline Smith. 235 took forever to budget, but got to 9/7 reps and will move up next week.

I can't get comfortable on preacher curls at home. Bought a new bar and it fucking sucks. It feels like it is as thin as a pencil. My other bar, which is fine, is a full rack length bar and just too big. Single arm hurts my elbows. So I did standing old school basic ass alternating curls. Felt like I got a damn good stimulus/pump from them. Just going to roll with them for a while. SBLs gonna be mad b/c it's not stable enough. Whatever. Felt good.

12k steps now and will get a post dinner walk and hit 15k.

repeat exact foods from yesterday. Consistency.

Push Upper Focused

 

[Halfi]

Reracking etiquette is just horrible at Plant Fitness. This one made me laugh. Especially bad

View attachment 259707

I hate that lol keep the same weights with each other and just unrack the damn machine lol that shit drives me nuts.

 

[WED]

W5D6 - Day #3 - Survived. Feeling Okay
W5D7 - Rest

Son turned 6 this weekend. Tried to pre-eat before people got here for his party. 650g of sweet potatoes, 6g chicken....but I still ate some Cake. Publix Cake is . Made me feel like absolute shit later on. Went to bed around 830 and at least got 11 hours of sleep. But then didn't wake up and do any cardio on Sunday before everyone woke up. Gonna have to do some 1v1 with his new basketball today.

 

[WED]

W6D1 - Blood work scheduled for next Monday. Feeling really good overall. I'll be interested to see where my e2 is, but those results are also taking 2+ weeks to get back.

UL 3x frequency went pretty well in Week 1. We'll see how the volume goes over the next 12+ weeks as I finish the cycle

Chinese Machines are scheduled to be in port on 7/27. Hopefully building in 3 weeks.

- Pull Focused Upper - Even tho these are longer and I'm getting up at 430am, I do like the UL split.

Had a little scare, we adjusting my grip on my plate loaded converging chest press. My left hand slipped as I was locked out and completely dropped 110lbs. Came crashing down and of course was off balance and the right side came down pretty hard/lowering as much as I could. Machine fine, nothing hit me, but loud banging.



I've got an 8 hour QBR today so moved the walking pad to my desk. Currently at 9K steps should get to 15 easily.

Macros - Fullness hasn't really been a problem with Rice, but going to do some heavy sweat potatoes and replace rice. Same serving size. 320kcal swap.

 

[SB Labs]

Nice work Wed

 

[Meetketchup]

Glad you weren't injured.

 

[Sector.]

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.

Now this how a log is done.

I actually teared up a little bit reading this. Im proud of you WED

 

[WED]

Glad you weren't injured.

Yeah was a little sketchy. Luckily the arm/handle path completely missed my body. Wasn't even suicide grip, just completely slipped.

Now this how a log is done.

I actually teared up a little bit reading this. Im proud of you WED

Gonna make me blush ..

 

[WED]

W6D2 - Legs

Rainy Day today. Long client sessions remote (got out of traveling) so rocked the walking pad all day. Feel like my steps are underestimated on a walking pad. Going to try to do an outside walk at a consistent distance and compare to the walk pad.


Steps - 14k right now, get over 15 by EoD.


Macros - Seared Tuna for Dinner tonight with a baked potato cut in half and baked so it becomes crystalized and burn. Seen this on tiktok and my SIL made it the other week. Shit is . Drizzle some honey or hot honey on it. Chef's Kiss

Fats have been consistently pretty low. 30g. Probably okay, feel fine. Take a ton of fish/krill oil that I don't track, so def probably a little bit higher




- No complaints. Steady progress.

 

[dcdogz]

W6D2 - Legs

Rainy Day today. Long client sessions remote (got out of traveling) so rocked the walking pad all day. Feel like my steps are underestimated on a walking pad. Going to try to do an outside walk at a consistent distance and compare to the walk pad.


Steps - 14k right now, get over 15 by EoD.


Macros - Seared Tuna for Dinner tonight with a baked potato cut in half and baked so it becomes crystalized and burn. Seen this on tiktok and my SIL made it the other week. Shit is . Drizzle some honey or hot honey on it. Chef's Kiss

Fats have been consistently pretty low. 30g. Probably okay, feel fine. Take a ton of fish/krill oil that I don't track, so def probably a little bit higher


View attachment 262182

- No complaints. Steady progress.

View attachment 262181

https://matriarca.com/products/miel-de-agave-chipotle-hot-agave-copy

my wife and daughter love these hot agave honeys. they drizzle it on everything

 

[Meetketchup]

I see you are doing a good number of steps. Do you also add traditional cardio? Sorry if I missed it.

 

[WED]

I see you are doing a good number of steps. Do you also add traditional cardio? Sorry if I missed it.

No, not really. Typically try to walk outside more than walking pad at a quit pace in zone 2.

I lift at home (garage is decently built out). I have a PF near and a Y a little closer but they are just hard to get to during the work day. For a minute I was lifting, getting my son ready, then doing cardio after and back home for the work day by 9. Might try to do that 3x a week and get 20-30min on the stairmill.

Had a shitty rower but gave it away (was free to me). I like rowing. Jump rope some, which gets the HR going too.

 

[WED]

 

[WED]

W6D3 - Push Upper Focused

I've been on 235 for what has seemed like 5-6 weeks. Barley making much progress in reps. Maybe get one every other session. Finally got 9 reps last week and then increased to 240 and hit 9 again today. So moving to 245 next session.

- Steps - 3rd day of 8 hour virtual sessions so more walking pad. 2.2mph for an hour gave me 3500 steps. Seems off. I walked around my house at 2.4mph during a break for 20 minutes and was at 2000 steps. which is right? At 11k right now and will play some basketball then go walk this evening.

Macros - RealGood Chicken and some Chix Thighs for dinner got my fats closer to target.



Upper Push -- Everything moving pretty well. Incline finally moving

 

[WED]

W6D4 - Ancillary Day

Walking 15,000 - Finally got outside for a long fast walk. Hot as fuck out there. Also dumb to wear my heavy weight long sleeve pump cover. Dripping half way through.

Macros - Lots of rice today. Wife went out to dinner with a friend so just had and easy CoR for the 2nd time today vs cooking dinner.


Everything moving well. Focused on getting as big a stretch as possible on the Pendulum Split Squats

 

[WED]

W6D5 - Pull focused upper - Abs are starting show more when I'm flexing and posing on camera vs just being able to see them in the mirror. Stupid fucking love handles are still there. Gonna be the last to go. Imma get them frozen off. Lats felt extra big/pumped when I pinned them post lift. So happy to see that.

15k right now - Got two 30-35min walks and then some pacing around the house after meals.

Macros -- Extra fat today going over by 2%. Didn't have time to make some potatoes so just ate the rest of the rice I had

This was pretty solid on Chicken Thighs, Rice, & Kimchi


Upper Pull Day -- Weight steadily progressing across most lifts. Much better form on T-Bar Rows and not lifting my chest off the pad/arching back.

I really want to replace my cheap-o GMWD Chest press, but I'm torn. The ergonomics of it are pretty solid and I feel a great connection to my chest, but I really wanted a seated chest press with a foot lever. going to wait until the EOM, Home Gym Con is in 2 weeks and Prime is supposed to release an Flat/Incline Press combo machine. They've talked about it on social media. Gonna wait to see what that runs before buying a China knock off of a Flex Leverage Press.

Going to lift with a buddy in a few weeks at Mad House Gym in Atlanta. Their gym is mostly vintage bodybuilding machines. Want to try out the Flex before buying it. Most ppl claim it's the best pressing machine.

 

[WED]

Dear the rest of my body....do better

Sincerely,

Legs

 

[Meetketchup]

Well, someone isn't skipping leg day. lol

Adductors are banging which is lagging on most guys.

 

[WED]

Well, someone isn't skipping leg day. lol

Adductors are banging which is lagging on most guys.

Legs have always been my one genetic gift. Calves ain't fucking around either.

I've had a few people comment on my adductors. I've never really trained them directly until this year. Don't have a machine so sit on a bench attached to a cable/cuff around my knee. Works pretty well, better than standing.

Maybe a decade or so of low bar squats when I was in my powerlifting phase built em up a good bit. Powerlifting/5x5 style might not be the best for hypertrophy, but def seemed to do my legs good

 

[dcdogz]

Legs have always been my one genetic gift. Calves ain't fucking around either.

I've had a few people comment on my adductors. I've never really trained them directly until this year. Don't have a machine so sit on a bench attached to a cable/cuff around my knee. Works pretty well, better than standing.

Maybe a decade or so of low bar squats when I was in my powerlifting phase built em up a good bit. Powerlifting/5x5 style might not be the best for hypertrophy, but def seemed to do my legs good

Madcow 5x5 was banging in 2007 lol

 

[WED]

My right elbow knuckle (whatever that knuckle that is on the inside of your elbow) has been bothering me for a bit. Tendons are sore. Not really getting better. Got some elbow sleeves. I've got some leftover BPC/TB....8 vials of 10mg/5mg combo. Gonna try to run it again. See if it helps.

 

[WED]

W6D6 - Legs day. Lotta house crap today and limited steps. Will be shy by about 2k, should easily make up for it tomorrow. Long morning walk tomorrow then activity during the day and I'm usually pushing 20k.

13k steps -- At 12,500 right now. Only had time to hit one 3mi walk. Hot AF today too.

Macros -- Shrimp on dinner. Cajun and Old Bay seasoning with sweet potatoes and broccoli


- 3rd legs day of the week done.

 

[WED]

W6D7 - Active Rest

Sunday Morning Long Walk. Fasted. 5am Start

Got home in time to slam some electrolytes, make a pour over coffee and get some quiet time before the kid wakes up....

 

[WED]

Ended today with 19k steps. Should be on track for 450k in July