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Big D’s Epic Comeback Log

Rest Day

Fasting Weight: 205.7

Great day! Got 8.25 hours of sleep last night. The most in one night I’ve had in months. Crazy how much better you feel with some good sleep. Got up and went to the gym. Stretching, mobility, and shoulder rehab exercises per my daily routine. Shoulders feeling much better overall. That’s timely, considering Push Day tomorrow. LOVE PUSH DAY. Rest days being on Wednesday and Sunday are perfect and timely for the recovery of the shoulders for sure. Walked the treadmill just over 3 miles. Good reps in to start the day. Sitting at 8.2K steps and will finish the day with well over 10K which is about what I target on rest days. Continue to feel better and better on cycle. This morning after gym, the wife says she can definitely see me filling out and appearing bigger. Sometimes the little things go a long way. It was awesome to hear that. Ready to go hard in the morning. Let’s go!!!!
 
PUSH Day

Good workout today. Went up on weight on most exercises and kept reps within range. Shoulders tolerated it well. Feeling great. Good times.

Fasted Weight: 206.4

Standing Cable Lateral Raises
4x10x20

Hammer Strength ISO Lateral Incline Chest Press
3x9x75

Hammer Strength ISO Lateral Flat Chest Press
3x8x82.5

Standing Cable Chest Fly’s
2x15x53

Reverse Cable Fly’s
3x12x17

Standing WG EZ Bar Upright Rows
2x10x80

Overhead Triceps Cable Extensions
3x15x55

30% Incline EZ Bar French Press
2x15x60

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 128 bpm
 
PULL Day

Good workout today. Strength definitely seems to be picking up. Bumping up weights a little and getting solid reps in. Nearing the end of week 2 on blast. Feeling good! Took a few pics of the back. Not where I want to be yet. But better than I was. Much work to do.

Weight this morning: 204.4

Straight Arm Cable Pullover (Lat Prayers)
2x12x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x170

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x11x165

Wide Grip Lat Cable Pulldowns
2x10x148

Dumbbell Kelso Shrugs
3x13x50

Standing Dual Cable Bicep Curls
3x12x37

Standing EZ Bar Cable Curls
3x12x55

Abs: Planks
3 x 90 seconds

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 

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Leg B Day (Hamstring Focused)

Today was a bit challenging. Felt pretty good but just not the same gas in the tank that I’ve been having this week. Pushed through and had a pretty good workout. Cardio was rough after legs today. 💪

Weight: 204.9

Seated Leg Curls
3x13x155

Leg Extensions
3x14x180

Raised Front Foot DB Split Squats
4x14x30

Leg Press (Foot Placement High and Wide)
3x16x255

Reverse Lunges
3x14x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Standing Calf Press Machine
3x15x180

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 120 bpm
 
Gotta stop working out at 4am on a Saturday! lol


Sent from my iPhone using Tapatalk
 
Rest Day

Got 7 hours sleep last night. Walked 3.5 miles on the treadmill this AM. About 8500 steps in so far today. The focus today is at least one nap! 😁 😴💤

Check-in with Coach went well. Says we are in good position and things are going as planned. No changes to macros this week.

Intensifiers this week: Back off set on All Chest/Shoulder exercises.

Cardio

3 days at 27 min
2 days at 32 min

Here we go. Ready to go to work!
 
Upper Day

Fasting Weight: 205.6

Great day on the gym. Able to push harder and it felt good. Shoulders are roasted pretty good. But I think they’re going to recover well.

Back off set to failure after the last working set of every chest and shoulder exercise.


Machine Lateral Raises
3x15x100
1x20x85

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
3x10x75
1x10x60

Seated DB Overhead Shoulder Press
3x13x40
1x27.5x15

Standing Cable Crossover Fly’s
2x12x57
1x12x50

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x10x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x110

Preacher Curls
4x12x65

Close Grip Smith Machine Bench Press
4x15x100

Abs: Cable Crunches
4x15x75

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135
 
Legs A (Quad Focused)

Fasted Weight: 206.1

Another leg day in the books! It was a bit tough to get going for about the first 15 minutes. But got into it and finished out well. Feeling good. Today was great because as Coach discussed, I’m starting to get that endurance feeling like I feel I could squeeze out another rep or so. Bumped the weights and proceeded with plan.

Seated Leg Curls
3x14x155

Leg Extensions
3x15x180

Hack Squats (AKA - Satan’s Spawn - 😆)
3x14x180

Leg Press (lower, narrower foot placement)
3x11x425

Raised Front Foot DB Split Squats
2x15x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x12x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm
 
PUSH Day

Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!! 💪🔥💪🔥💪🔥

Fasted Weight: 205.7

Back off set to failure on all shoulder and chest exercises. 😁

Standing Cable Lateral Raises
4x11x25

Hammer Strength ISO Lateral Incline Chest Press
3x11x75

Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5

Standing Cable Chest Fly’s
2x13x57

Reverse Cable Fly’s
2x12x20

Standing WG EZ Bar Upright Rows
2x11x80

Overhead Triceps Cable Extensions
3x12x60

30% Incline EZ Bar French Press
2x12x65

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
 
How did your cardio cardio change going from cut to bulk? Seems you are still doing a hefty dose. I don’t doubt ketchup knows what he’s doing, just interested in understanding it.


Sent from my iPhone using Tapatalk
 
Actually he’s titrating me down. 2 days at 30 minutes and 3 days at 25 minutes. I choose the day. Both leg days will be 25 and then probably tomorrow Pull day will be the other 25. Them I think he will start to bring me down a little more to just 25 min post workout all days. Them he will want to see what my weight does. He wants to keep me decently lean and bulk. So I’m not sure I’ll ever not have some cardio. We will see. But don’t mind the cardio. Good thing. 🤣
 
xstah said:
How did your cardio cardio change going from cut to bulk? Seems you are still doing a hefty dose. I don’t doubt ketchup knows what he’s doing, just interested in understanding it.


Sent from my iPhone using Tapatalk
Click to expand...
When reversing out of a long cut you titrate calories up while titrating cardio down. Also dependent on age and history.
 
xstah said:
How did your cardio cardio change going from cut to bulk? Seems you are still doing a hefty dose. I don’t doubt ketchup knows what he’s doing, just interested in understanding it.


Sent from my iPhone using Tapatalk
Click to expand...
I will say that I’m SO glad to get the energy and endurance back from the increased macros and getting saturated from beginning the cycle. Today felt the best so far. Not quite a full 2 weeks into the cycle. Each day has been a little better than the one before in terms of how I’ve felt. Stronger. Like wanting to do more. It feels great to be in that spot.
 
That makes a lot of sense. Good on you, BigD, for having the self control to do it right. What are your calories up to now? Going up weekly or just basing off your weight gain?
 
xstah said:
That makes a lot of sense. Good on you, BigD, for having the self control to do it right. What are your calories up to now? Going up weekly or just basing off your weight gain?
Click to expand...
Right now, I’m at 2730 calories.

Carbs: 320
Protein: 250
Fat: 50

Coach evaluates each check-in and then makes adjustments if necessary. We won’t bump up as long as I’m gaining weight.
 
PULL Day

Solid day at the gym. Increased weights and/or reps some more. Felt strong. Really enjoying the process right now. Let’s go!

Weight this morning: 206.0

Straight Arm Cable Pullover (Lat Prayers)
2x13x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x11x170

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x12x165

Wide Grip Lat Cable Pulldowns
2x10x165

Dumbbell Kelso Shrugs
3x13x55

Standing Dual Cable Bicep Curls
3x13x37

Standing EZ Bar Cable Curls
3x12x60

Abs: Cable Crunches
3x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Leg B Day (Hamstring Focused)

Today was the best day I’ve had in a while. Body is feeling strong and everything was just hitting on all cylinders it felt like. Leg Day is always taxing, but SO much better when you’re feeling the energy and endurance from getting saturated on cycle.

Check-In with coach went well. Everything is tracking as desired and we’re dropping cardio to 25 minutes post workout on all training days. Macros will stay the same for now while we see how I respond to the decreased cardio and what the weight does.

This week we will do back-off set to failure on all back and chest exercises. Going to hit it hard this week. This should be fun. 🤩

Weight: 205.7

Seated Leg Curls
3x15x155

Leg Extensions
3x12x185

Raised Front Foot DB Split Squats
4x15x30

Leg Press (Foot Placement High and Wide)
3x17x255

Reverse Lunges
3x15x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Calf Press Machine
3x12x135

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
Upper Day

Fasting Weight: 206.5

Workout was banging today. Feeling good!

Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!! 😁😁😁


Machine Lateral Raises
3x15x100

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure

Seated Machine Overhead Shoulder Press
3x11x90

Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure

Preacher Curls
4x14x65

Close Grip Smith Machine Bench Press
4x12x105

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Legs A (Quad Focused)

Fasted Weight: 206.4

Solid leg day. No complaints.

Seated Leg Curls
3x12x160

Leg Extensions
3x13x185

Hack Squats
3x15x180

Leg Press (lower, narrower foot placement)
3x12x425

Raised Front Foot DB Split Squats
2x12x40

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
This is damn impressive and motivational for me. I'm on my way down from 310 and fat as hell to hopefully sub-200 and jacked (for an old dude). I was humbled yet motivated when I posted some pics of my shirtless self recently. Especially the fatback view that I don't typically see. Work in progress...
 
rollin-tumblin said:
This is damn impressive and motivational for me. I'm on my way down from 310 and fat as hell to hopefully sub-200 and jacked (for an old dude). I was humbled yet motivated when I posted some pics of my shirtless self recently. Especially the fatback view that I don't typically see. Work in progress...
Click to expand...
Brother! The most important thing is that you STARTED the journey. It takes time, discipline, dedication, and most importantly consistency. Dial in your nutrition, training, and get plenty of rest. Lock it in. Accept nothing but everything you’ve got to meet your goals. You deserve to be the best version of yourself. You will be better for you and everyone else in your life. Hit me up if you ever have any questions. I’ve been there. I understand how difficult it can be. But I also know the amazing feeling of all the achievements along the way. GET IT!!!
 
rollin-tumblin said:
This is damn impressive and motivational for me. I'm on my way down from 310 and fat as hell to hopefully sub-200 and jacked (for an old dude). I was humbled yet motivated when I posted some pics of my shirtless self recently. Especially the fatback view that I don't typically see. Work in progress...
Click to expand...
If you want a role model for your situation. Big D is it. Truly inspiring.
 
PUSH Day

Great workout. No complaints. Loving the process. ❤️. Added a few pics just for benchmark of where I’m at. Veins were popping pretty good this morning. 😁

Fasted Weight: 206.1

Back off set to failure on all back and chest exercises this week. 😁

Standing Cable Lateral Raises
4x11x25

Hammer Strength ISO Lateral Incline Chest Press
3x12x75
1x8x65 back off set to failure.

Hammer Strength ISO Lateral Flat Chest Press
3x10x82.5
1x10x70 back off set to failure

Standing Cable Chest Fly’s
2x15x57
1x12x47 back off set to failure

Reverse Cable Fly’s
3x13x20

Standing WG EZ Bar Upright Rows
2x12x80

Overhead Triceps Cable Extensions
3x13x60

30% Incline EZ Bar French Press
2x13x65

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm

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