Road to freak or bust

It’s been a hectic week but we are still grinding over here. Weights trending back down. Mid week check ins with coach were good we are both happy. Yesterday was a great pull day and today I murdered legs B. Also super stoked my buddy gifted me an older leg curl/extension combo cause he bought a new one so a nice fucking score. I’m pretty solid on equipment right now but still on the prowl for some cheap deals If they pop up. Today just felt good under the bar, some lifts stayed and progressed on reps others weight but still no regression which is great. Feel like everything is clicking and excited to reverse out cut when the times right and get the fun started. Little crunched for time now so I’ll post yesterday and today’s workout later with my little night time update

Woke up today feeling great got a really good upper workout in this morning then got thrown a curveball and had to grab my kid from her ma for school something happened to her car so cardio’s getting pushed back to now. When I got home I felt so tired ended up taking a 30-45 min nap and getting some food in me. Otherwise weight took another little dip again. And gunna finish this week strong and reevaluate with coach tomorrow for check ins. Tweaked the elbow a little today so I’ll be pinning the bpc157 between there and the knee. Also my buddy gifted me a leg extension/curl combo we will j corporate this upcoming week as well.”, I was really appreciative he thought of me. Got my 10iu a day of growth planned out. Gunna also be blasting 1500mg a week of test e along with 600mast e and 600npp. I’m kidding haha just gunna see what coach says and go from there. Ill post the missed workouts below and let’s finish this week strong you fucking animals. Side note the last couple of days my body’s felt like a furnace wanting the food definitely helping having even the small amount of Reta in there.


Legs B
BB back squats
390x12
395x 11
395x 11
Weight felt good I’ll start with 395 next time make sure the negatives are solid and controlled too

DB split squats front leg raised
90’sx18
90’sx16
90’sx14

Leg press feet high and wide
7pm+75x12
7pps+85x11
7pps+85x10 hard 10 but got em solid

DB SLDL
125’sx
125’s x 12
125’s x 11
Move weight up next time great stretch and ROM

Hack swuats
2pps + 85 x 22
2pps+90 20

Calf raises 6pps 3 sets AMRAP cause I lost count legs were torched still are sore today haha

Upper
Single arm cable side laterals
20’sx 18
25x13
25x12

Seated OH BB Press
250x 11
250x11

Decline Bb bench
275x 13
285x10

Standing cable fkys
40’s x 18
50’s x 14
Will Move up

BB rows
280 x 12
285x 11
285x 10

Single arm lat pulldowns
70x15
70x13
70x12

Cable push down with rooe
150x 12
150x12
150x 11 will move up

DB hammer curls had the 80’s for 14 elbow tweaked a little so dropped it 10lbs got a solid 12 for the next 2 sets

Bench dips 3 sets ANRAP

Great workout good pump as well.

Just was tired today my little one asked to go out to dinner so I scarfed a meal down before we left and took her out for her dinner. Happy as can be passed out on the ride home so now I’m cleaning up a little and hitting the sack. About 9-10k extra steps today check ins tomorrow hope everyone had a great day

What’s up guys hope everyone’s weekends going well so far. Got my cardio in this morning and gunna take today to rest and relax with the little one. I’ll meal prep everything tomorrow. Check ins went well. Starting to really tighten up. Gunna introduce some carb cycling next week and possible refeeed if needed. Incorporating the new leg machine in as well. Everything seems to be moving along nicely and smoothly haven’t deviated from the plan at all. We are going to end up I think in an amazing place to start a growth phase. I’m excited to see what that will look like and keep the grind going. Haven’t lost the drive to pack on some nice size wnd step on stage when the time is right, I want to be patient and make it an amazing first outing of anything I want it more and more ever day. Let’s keep working fellas

I’ll throw up some pics soon. Pretty good just rest day today about 8k extra steps. Had a nice dinner outside with the little one. Getting the bedtime routine started and watching the Yankees blow this game. Tomorrow’s a half assed busy day but I’ll still get the food prepped and make sure I prioritize rest as well. Let’s keep rolling fellas

Early morning kid was restless so I got up banged out the 45 of cardio and on the move for the first half of the day scale jumped up again I’m convinced it’s the Reta lol

Good day ended up still getting like 11-12k extra steps in idk how lol. Ready to really unwind and get some rest and primed to hit this week hard. All meals are prepped by day for the week since we are carb cycling this week. Hope you all had a good weekend

GOOD MORNING YA FILTHY ANIMALS!! Did we start off this Monday right? I know I did haha. Got a solid 8-8.5 of sleep besides waking up 2-3 times to piss. Took the dog on a nice crisp morning walk. Had my protein shake ryse cosmic brownie just opened a new tub. It almost tastes like their cookie blast flavor but good taste and mixability and I digest it east before the workout. Pre workout vitamins etc. weight dropped back down the first two meals yesterday wasn’t insanely hungry for but the next 4 I almost couldn’t wait for the next ones, woke up starving as well. stretched really good and got into the workout. It was legs A today and it was brutal but glorious I really enjoyed being able to implement the new leg extension/curl machine.

Leg extension
180x18
205x17
205x16 will jump this up first time adjusting the weights very good tempo and squeezes/activation

Leg press feet low and close
8Pps x 12
8pps x 11
8pps x 10

BB RDL
280 x 12
285 x 11
285x 11 slow controlled will move up next week

Leg curls
3 plates x 14
3 plates x 12
3 plates x 11

Hack squats I will stay with this weight depth and ROM were great on the first 2 sets 3rd was ehh corrected on the 4th I want the most depth and contraction on these will start with this weight next week or even put aside the ego and move down if need be.
3pps+50 x 12
X 12
X11
X10

Calf raises 7pps AMRAP
25
21
16

Legs are torched haha it was a great workout slow controlled. A good torture for sure. Cardio will be 30 minutes later in the day and today a little higher carb day from the cycling so I’ll be putting those to good use cause if today’s workout for sure. The weather changes have had my body waking up tight so just making sure I stretch very well and prime my body for the workouts/ exercises might even see if I can find a cheap theragun down the road. Let’s kill the day guys

Idk how but today feels like I got way more rest than yesterday . Only got about 9-10k extra steps in just finished up cardio for the day. One more meal which is my creami I’ll have around 8 and hopefully tonight I can be asleep but 9-930. Legs are still pretty torched but in a good way. I think appetite is slowly creeping back up even with the reta in play but no where near where it was lol. Otherwise usual stuff vitamins, stretching, about 1.75-2 gallons of water. Tomorrow is a push day with 45 minutes of cardio after. I’m hoping to break the 300lb on the bench mark tomorrow cause I’ve been close even with having the Intensifiers before it usually. Hope you guys kicked some ass today I’ll still be lurking until bed

Weeks moving right along another 8 hours of sleep felt good waking up. Nice morning walk with the dog, protein shake, vitamins and supps, really good stretch and got into push day. Pump was good and muscle connection was as well I wasn’t so concerned today with weights obviously I logged them for progress and reference purposes but just felt like everything was clicking today etc. I did get a little overzealous on the first set of incline bench and failed on the first set which fatigued me a little but I bounced back strong. Looked veiny and nutty when I woke up outta bed and also pumped and full during the workout.
DB side lateraal
40’s x 14
X 14
X12

30%incline Bb bench
300x 11 hard fail on 12
300x 10
300 x 10 stick with the 300 cause I controlled these last sets and they were in rep range

Flat bb bench
290x 11
290x 10
290x hard 10 grinded and pushed these out some good activation for sure

Seated OH BB oress
255x 11
255 x 10 will stick with this weight but form and tempo was good bounced back

Low to high cable flys plate loaded
65’s x and 13
65’s x 12 great squeeze

WG standing cable upright rows
150x 14
150 x 13

incline bench French press
120x 12
X12
X12 gunna stay here tough but still good form

Triceps cable extension plate loaded
45 x 13
X 13
X12

Great workout like I said than it was cardio
Time . Legs were still fatigued a little from yesterday but said fuck it lesser people would have bailed on it well that’s just not me grinder out the 45 minutes and thanked myself afterwards. Like every other week this ones important but I really want to move the chain on some progress and hopefully lean out enough to get the fun started. Progression has finally slowed to minute amounts which is and has been expected. As long as there’s no regression I’m happy but my body feels like it’s bueno f through the food I look way tighter in the mirror way more vascular and veiny and some body parts are improving as well. I truly think when it’s time to hit the pedal we are going to be in a great place and really blast off. Let’s kill the day guys

Felt great all day really got a good workout in. Fatigue in the legs started to fade. Ended up getting about an extra 10-12k steps in and about 1.75 gallons of water. Gotta do a bigger food order tomorrow found some damn steaks so stocking up while I can it’ll end up saving me so much damn money. Other than that about to hit the sack. Pull day tomorrow with the usual 45 if cardio. Halfway to the finish line excited to see where I end up at come check ins. Keep rolling guys.

Glorious pull day today guys felt great! Now to start from the beginning haha. Mid week check ins went great I promise I’ll post some pics come this weekends check ins. For whatever reason tried to sleep in and like always wake up before the alarm haha the body’s firing on all cylinders and in the zone still got 7.5-8 hours so I can’t complain. The pup was being a bitch this morning and didn’t like the rain so I still went out and got some steps in to get the blood flowing. Chigged my protein shake which was a ryse peanut butter cup flavor. Took my vitamins and got some really good deep stretching in. Threw some clothes on and than took my pre workout which was core essentials fury today. I have to say this gives a decent focus and energy boost no crash and for the price I got it can’t beat it. Than got into the weights.

Cable lat prayers
140x 13
140 x 12
Wide grip lat pulldown
180 x 14
X 13
X 13
Bent over single arm DB rows
160 x 13
X 12
X 10
Chest supported row elbows wide pronated grip
230 x 15
X 12
X 12 will
Go up I’ve been loving these with the cable machine and this attachment the stretch and muscle connection is amazong
Chest supported row elbows close neutral grip
230x 12
X 11
Cable rear delt extensions
45’s x 13
X 12
X 12
Incline seated DB curls
50’sx 12
X 12
X 10 good stretches and ROM suoer
Pumped biceps
Standing cable curls 130 x 13
X 13
X 12
Some of these weights will go up
Others I’ll chase rep rangers still
Progressing and getting stronger but it’s slowed now and plateauing a little especially with the food being low etc which was expected but I’m very happy with how long it’s taken to get to this point, I do credit part of it to the mentality I have and way I work out but also have to give the credit to coach for the programming and attention to details. After the lift I did my 45 minutes of cardio. Now I want to highlight with this the legs were telling me no cardio until I hopped on the treadmill and it was a pretty easy breeze through started off at 3.2 at a 10 incline than to a 3.5 and wound up finishing the cardio at a 4.2 at a 10 incline was just in the zone for it today. Tomorrow is legs B which I’m ready to crush and finish this week strong. Let’s take the day by the horns everyone

Didn’t update last night so here it is haha got about an extra 9-10k steps in little one napped hard which never happens so that threw a little kink I’m my day but nothing crazy I didn’t honestly kind the relax time. Got about 8 hours of sleep too even though I had a space invader lay with me around 330 in the morning and having to go to the bathroom. Not really interested in the scale per se at this point especially cause I go up a lb or 2 after my RETA shot. Definitely leaner and tighter. Todays a higher carb day nothing insane still pretty low but highest day for the week and I put it to good use for Legs B.
Got up and took a walk after I downed my protein shake I was hungry this morning haha hunger has definitely still been up a little. Pre workout vitamins and stretched really good as I felt a little tight this morning. Might have to go get a deep tissue and a deep stretch soon we will see. I moved some exercises around to make sure I was primed for the heavier squats I had planned so I started off and did the followong

Leg extensions
265 x 16
X 13
X 12 amazing pump on these I’m loving having the machine and capability
Leg curls
3pps+25 x 14
X 13
X 12
BB back squats
395 x 11
X11
X10 I really slowed down and controlled these and went deep in the hole pushed like a mitherfucker and tortured myself it was amazing.
Leg press (feet high and wide)
8ppsx 11 great ROM and tempo
X 11
X 10 this last set I really had to go to that dark place to make sure I met the rep count no rest for the wicked way down for a minute after this cause I thought I was gunna throw up
DB SLDL
135’s x 12
X 11
X 11 these were grueling I really had a slow controlled movement and squeeze legs were just torched after these
Moved to hack squats next
3pps x 22
3 pps x 18 obliterated
Finished off with calf raises 6pps 3 sets AMRAP I lost count
Legs were toasted after this and I was hungry again so I got done and had meal 1 which is my shake and just had meal 2 a little while ago. I can already tell my body’s using all the food as I’m hungry again right now but I’ll chug some water and it’ll subside. 35 minutes of cardio later today as I’ll be on the road but with that being said all meals are packed along with waters etc. no excuses not to execute the plan to a tee even though I’ll be eating half the meals cold. Might have to invest in one of the portable food warmers anyone ever use one or have one they recommend. I’ll jot some more notes down as I hobble around today. Tomorrows and upper day and than Saturday is check ins which I’m excited for. Let’s finish the week strong guys keep pushing no mother fucking excuses

Alright ya filthy animals just got my cardio in 35 minutes I was fucking dreading it honestly my legs were sore today lotta steps and weird positions being in the car cramped up stiff etc but fuck it if I wanna be the best I can be and the best when I eventually step on stage I gotta outwork everyone which means doing what most people wouldn’t or Would skip. With that being said started with. 3.2 speed 10 incline after a 1 minute warm up walk and than ended up at a 4.3 speed 10 incline and made the treadmill my bitch. Extra bump in carbs is doing my body good today I feel as well as got all the veins creeping up into my body haha. I also want to note that I’ve seen a lotta guys and people asking and immediate throwing drugs into the mix to lose weight get lean etc. this is the lightest I’ve been in idk how long which I’m not exactly bragging about but it’s necessary for my goals. I guess morale of what I’m trying to say is if you put your mind to it and put a plan in place and fucking follow it you’ll get the results you want and be in a better place to grow and throw the drugs in etc. of course I’m impatient but I turn that into me knowing that when the goodies come in and hopefully very soon the results and final product will be that much better. I know it’s easy to type and say but I believe anyone can do it just takes the will to. With that being said about 12k extra steps in today I’ll finish with about to just unwind one meal left which is my creami. Let’s finish this week strong everyone whether it’s working out, starting a business or even as simple as spending g time with family or a DIY product finish strong everyone. Now let’s go giants

Didn’t get a chance to update this morning but I’ll do it now and another one later. Firstly let’s fucking go g-men haha. But now to the important stuff. Got about 8-8.5 hours of sleep looked pretty wicked in the mirror this morning grainy and veiny. Took the dog on a nice walk. Really good stretch protein shake and vitamins etc. and the. Got right into upper.

One arm cable lateral raises got the wrist cuffs like this movement even better with them
25x16
30x14
35x12

Seated OH BB press
250x 11
250x10 both very slow and controlled
Decline Bb bench
285x 11
285x10

Standing cable flys
60’s x 16
75’s x 13 very good stretches and contractions here

BB rows
285x 11
X 11
X10

Single arm let pull downs
75x 12
X12
X 11 will
Increase next time

Cable push downs w/rooe
150x11
X11
X 10 will stay here next time

DB hammer curls
80’s x12
X10
X10

Bench dips 3 sets AMRAP with 2 plates

Great workout good pump focus intensity it was all there immediately did the 45 minutes of cardio to bang it out and breezed through it again after another good stretch 10 incline 4.2 speed for I’d say about 85-90% of the time. I’ve been hungry all damn day haha have about 8-9k extra steps in already. Tomorrow check ins and just a cardio day unless I hear otherwise. Finish strong and I’ll talk to ya animals tonight

Morning guys. Couldn’t sleep in again up before the alarm check ins sent to coach waiting to hear back and see what our next steps are. Gunna get my ass up and the day started soon I’ll post up some pics later. Weight is still staying between 193-194. I definitely feel I look leaner and tighter. Overall I felt it was a very good productive week. Hope you all got some good weekends planned

So just got done changes. We are going to do another week of pushing to try and really get down a little leaner. Carbs were dropped every day except heavy leg day to 140G. Everything else stays the same and I will continue to go balls to the wall and push and fucking execute. With that being said there’s been a lotta progress in this short time in our opinions and I know I’m excited to see what happens when we reverse and push I think it’s gunna get freaky I mean that’s the goal right. I’ll start getting meals prepped for the week etc. and rest and recover this weekend. Got a little 2 day trip planned with the little one so I’ll have to make sure I’m extremely prepared otherwise my OCD goes off the rails haha. I’ll put up some pics later

Bigjape34 said:

So just got done changes. We are going to do another week of pushing to try and really get down a little leaner. Carbs were dropped every day except heavy leg day to 140G. Everything else stays the same and I will continue to go balls to the wall and push and fucking execute. With that being said there’s been a lotta progress in this short time in our opinions and I know I’m excited to see what happens when we reverse and push I think it’s gunna get freaky I mean that’s the goal right. I’ll start getting meals prepped for the week etc. and rest and recover this weekend. Got a little 2 day trip planned with the little one so I’ll have to make sure I’m extremely prepared otherwise my OCD goes off the rails haha. I’ll put up some pics later

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Way to keep killing it and pushing yourself, results are coming quick bro, always look forward to your updates! I get the same way with the diet lately and all the events going on, but whatever you do, don't forget to just soak in those fleeting moments with the little one on this upcoming trip brother!

heavydutygorilla said:

Way to keep killing it and pushing yourself, results are coming quick bro, always look forward to your updates! I get the same way with the diet lately and all the events going on, but whatever you do, don't forget to just soak in those fleeting moments with the little one on this upcoming trip brother!

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Thank you brotha I throughly enjoy the lifestyle and it helps me keep everything on track. I’m glad the log and updates are something you enjoy as well definitely one of the reasons that I keep it as well. And no I definitely cherish all the time and the ability to be able to capture the moments those are what we will have at the end of the day

Finishing the day soon then heading to bed it’s been a long one. 13/15k extra steps. Lowered food haha I need some sleep. Tomorrow will be another ehh rest day but cardio in the morning then ready to hit this week hard. Let’s enjoy the weekend but most importantly prep and prepare for your week I know I will be

Slow start this morning body was tight so I decided to roll with it and just be lazy first thing but I also hit the cardio fucking hard for being a bitch lol. 10 incline ended up majority 4.4 speed I was soaked. Really gunna hit this week hard and squeeze the most of it. My OCD is already kicking in and I’ll have all meals prepped and almost everything for the week since I’ll be gone for 2-3 days, just personally what I need to do. With that being said gunna go score some more sale fish and than relax and watch some football happy Sunday fellas get yourselves ready for the fucking week also didn’t forget pics ill
Post soon today

Definitely needed to just rest today and did for the most part about 10k extra steps give or take a little. All meals prepped for the week. Already almost packed for the little getaway with the kiddo. Will still be able to follow the plan to a tee while we are gone too already checked all those boxes. Hungry today for sure would have been a little worse I think if I didn’t have the micro dose of Reta helping. Otherwise gunna get ready for bed and the week I wanna be ready to go to crush some legs A tomorrow and start the week off right here’s some pics below i promised

Looking good man.

Halfi said:

Looking good man.

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Thanks brotha!

Good morning and happy Monday everyone. Started this week off the right way for sure and crushed legs A. Woke up before the alarm again but got at least a solid 8 hours of sleep only waking up twice to piss haha. Woke up very stiff though and the weather super shitty here which I’m sure is what did it. I stretched a lot and took my time warming up probably about 20- 30 minute worth but it was needed cause I was primed. Woke up feeling a little gassy and bloated which of course subsided once I took a shit. Also super flat but that’s to be expected with the low food and carbs so not upset or worried it’s just part of the process, I did wake up ravenous though haha. Here’s the workout.

Leg extensions
230x19
X 17
X 16 I maybe have room for another plate on the machine might have to invest in a gym pin.
Leg curls
3 plates + 25 x 14
X 13
X 13
Leg press feet low + close
8ppsx 12
X 12
X 11 will go up next sessoon
BB RDL
285x 13
290x 11
X 11 will go up next time
Did calf raises before hacks
6pps x 23
X19
X18
Hack squats I fucked up I was in the zone and got confused thought these were the sets of 20 so I decided to kilo myself and than added the 2 more sets
3pps x 20
3pps x 18
3pps 12
3pps x 10

legs were fucking nuked after this workout but it felt amazing and I’m very happy with the progress made one low food and carbs. Was kinda chasing the pump but it’s not what I’m worried about this week. It’s about execution and pushing through making sure I check all the boxes and stay prepped and prepared. I wasn’t tk drove through this week full steam and control all the variables I can and let the ones I can’t control go and adapt to them. This needs to be one of the best weeks in my mind and that’s what we will make happen. 35 minutes of cardio will be done later today. Let’s kill the day and start this fucking week off right everyone. Chase the dream and your goals

Legs are still pretty torqued in a good way. Hunger was up today at mid to end of day. About 9-10k extra steps. Pretty boring day otherwise. Good start to the week

So I think today was the day the low food finally hit me hunger really ramped up yesterday not unbearable but way more than it’s been. Weight dropped a little though even after high day yesterday ( which wasn’t all that high ). Woke up twice to pee through the night second time was harder to fall back asleep but still got a solid 7.5-8 hours. Got up stretched felt great walked the dog took vitamins and supps etc. than got under the weigjts
DB side laterals
45x 14
X13
X2

30% incline BB bendh
300 x finally got 12
300x 10 sloppy 11
300x 10 this last set I felt it at rep 9
Could just feel like I had no gas after this set idk why haven’t felt like that until now could just be a one off but we continued to push through

Flat Bb bench started lower no ego bere
275x12
285x11
290x 10 worked back up to a decent weight

Seated Oh BB press
255x 11
255 x 11 felt strong here

Low to high cable fkys
65’sx 15
X12 good sets contractions tempo negatives

Wide grip standing cable rows
160x 15
X13

Tricep cable extensions did these with the wrist cuffs this time around much better ROM and sets in my ooinion
25x18
30x15
35x12 will go up in weight

Incline French press
120x15
X13
X13

Finished the workout with my 45 of cardio at a 3.5 to 4.4 speed 10 incline with a 1.5 minute cool down walk. Looking back at the workout it was a good one. Just super flat and felt gassed but ended up getting some energy back and finishing strong. I don’t feel run down or anything yet so I’ll just see how the day plays out and make sure I prioritize rest when I can. Knew this was going to be a tougher week and make sure I prepared mentally and physically now all I can do is execute the plan and make sure I control all the variables and check the boxes I personally can the rest is the roll of the dice.

Day ended up being fucked up had a huge wrench thrown in so had to double up on my last meal and my creami now. Honestly I wasn’t that upset I was starving anyway and it all paired so well . Tired tonight 10-11k extra steps besides cardio. About 1.75 gallons of water all meals cardio exercises supps taken. Pull day tomorrow let’s get it

Got another good 7.5-8 hours of sleep still woke up before the alarm again. Got under the weights and had the same type of workout as yesterday maybe a little better in my mind and still good on paper I definitely think all the running around and wrenches thrown into my schedule paired with the low food is part of it but fuck it just keep chugging along I absolutely need to finish this week strong come too far not too I’ll post the workout up later as well as the 45 minute cardio details etc. really looking forward to taking the little one away has a wrench thrown in that too she wants her mother to come (we aren’t together) lol but if that’s what she wants I’ll accommodate. All foods prepped for the trip already got 2 day passes to the gym that’s close by so I don’t miss a beat. It’ll be nice to shit the phone off and not worry about work I’ll get a little recharge. Have the scale packed as well etc for check ins. Yes it seems excessive and it looks OCD which it is but I haven’t come this far to miss a beat over a couple of simple plan ahead things I need ti do. Gunna try and sneak in a nap today as well. I’ve been seeing some stuff about this butchers balm cream as well my buddy did a deal for it they they ran for Olympia weekend so he’s gunna give me a little to try hopefully it does what it’s supposed to. Other than that might be getting a tbar row that someone is giving away it just needs to be welded and guess what I can weld also have a guy selling two pieces of titan equipment a belt squat and a plate loaded row I don’t have much space left but I think I can make them work trying to get hi. To let them both go for $200 he’s close to cracking haha. I’ll give you guys an update later I just rambled at the end there