Built for 40-Log

[jpe1]

Wk 32 D3 Upper
Yesterday I had a pretty low carb and cal day. Hitting macros at P209 C55 F39 and hit cardio for 40 mins. Today I did a pretty poor job of getting carbs back in on the day especially pre workout so mid to end of workout I noticed a bit of that.

Close Grip Bench (3min rest)
245x5
245x5
250x5
250x5 8.5 RPE

Db Incline Bench(15 degree)
2x10 90

SS
T Bar Row 1 ct hold 3x10 150
Kelso Shrugs 3x4

Machine Preacher Curls
3x12 50

Deficit pushups
3x25

25 min incline walk


Today’s macros:
P312
C137
F37

 

[TommyJam]

Wk 32 D3 Upper
Yesterday I had a pretty low carb and cal day. Hitting macros at P209 C55 F39 and hit cardio for 40 mins. Today I did a pretty poor job of getting carbs back in on the day especially pre workout so mid to end of workout I noticed a bit of that.

I have not noticed a scale update since you started carb cycling. Did it push you through the stalled weight loss? scale moving again?

 

[jpe1]

I have not noticed a scale update since you started carb cycling. Did it push you through the stalled weight loss? scale moving again?

Thanks for checking man. Yeah it started moving again today I was at 227.2 not too far away from end goal.
I started tracking in an excel sheet a weekly macros, weight, training similar to Easy's so i'll start posting that at end of week. Hoping to get a updated dexa early next week.

 

[jpe1]

Wk 32 D4 Lower(deadlift)
Been really working on form in deads and making arms long and engaging the lats. This is a bit new to me as I’m like a caveman and always just would see weight and lift weight but if I want to push into the 600 deads I’ll need good form to get there.

Deficit DL’s (no momentum/bounce) 3 min rest
345x5
355x5
355x5 7RPE

GHR(these have improved)
2x12

DB B stance RDL
3x12 50s

Hack Squat
180x10
180x8
135x8

Abductor Machine
3x12 110

Was limited on time so had to cut out a bit early. 3hr drive after was a killer on the legs.

Macros:
P:191
C:166
F:60

 

[jpe1]

Was on the road this weekend with just getting back tonight. Should be able to get an updated Dexa this week. This weeks diet will look a little different macros wise with more carbs on lift days (Will be moving heavy into Justin Harris carb cycling template). Moving into some 9.5 RPE's this week looking forward to that and going to implement the following before bench days for warmups.
Bicep crab Stretch
KB armbar with Thoracic Twist
Half Kneeling Subscap OHP
Push up to dolphin
Should Pail Rails
Smith behind head OHP
My squat day warm up takes about 30 mins and would be a workout for some haha. Welcome to old man status I suppose.

 

[jpe1]

Wk 33 D1 Upper(bench)
Felt pretty solid on the day aside from shoulder nag. Weight was as expected dropping to 226.8 this morning. This week will be first week hitting carb cycle a little more aggressively as I move into 9-10 RPE.

Straight arm Pulldown
125x15,15

Larsen Bench
250x5
280x5
300x4(10RPE as I failed to get 5 reps) still enough to show me I’m progressing and still on track. Could have done better with rest. Still hate sitting around.

Seated Covering cable press (protract at top)
110x15,15

Cable High Pull
155x15
160x15
170x12

Rolling Tri Extension
18,15,12 40

Alternating Incline Curl
30x12,12,12

Macros on day:
P:285G
C:203G
F:51G

This looks like slop but sweet potatoes with 97/3 ground beef cottage cheese with a little hot honey is

 

[jpe1]

WK 33 D2(Lower DL)
Didn't sleep great with the shoulder nag. Woke up a bit hungry and a lb lighter at 225.8 Had to change unexpectedly go to gym a little earlier and my food was def not fully digested. Great for some deadlifts.

Snatch Grip DL's (2min rest)
315x3
335x3
335x3
335x3
355x3 (6rpe)

Single Leg DB RDL
45'sx12
55'sx12

Single Leg Press
160x12,12,10

Leg Ext
115x15
125x15
125x15

Reverse Squat 5ct hold
100x5
100x3
80x5

20 min incline walk

Macros: I need to do a little better with these carbs and change up what I'm hitting to hit them better
P:253
C:194
F:35

 

[jpe1]

WK 33 D3 Rest (Technical Accumulation Block)
Knocked out 45 mins on incline walk and then did some accessory stretches for the shoulder and upper back mobility. Then got DEXA updated. I'm pretty pleased with the progress so far re comping and moving down into a lower weight class. Looking to push this for another 8 weeks hopefully getting that BF down a bit more before moving into a strength block. Current block has been all technical driven focus which is great while cutting calories.

Metric	Jul 7 2025	Aug 3 2025	Sept 6 2025	Oct 15 2025	Change (Jul → Oct)

Weight (lb)

245.0

240.3

230.4

224.9

-20.1 lb

Lean Body Mass (lb)

—

189.8

187.8

185.0

-4.8 lb

Skeletal Muscle Mass (lb)

—

105.6

104.7

103.2

-2.4 lb

Total Fat Mass (lb)

—

50.5

42.5

39.9

-10.6 lb

Body Fat %

—

21.0 %

18.4 %

17.7 %

-3.3 pts

Visceral Fat Level

—

10 (over)

9 (balanced)

9 (balanced)

—

Visceral Fat Area (cm²)

—

94

84

79

-15 cm²

Subcutaneous Fat Mass (lb)

—

43.7

37.0

34.8

-8.9 lb

Visceral Fat Mass (lb)

—

6.8

5.5

5.1

-1.7 lb

BMR (kcal)

—

2229

2210

2182

-47 kcal

TEE (kcal)

—

3432

3403

3360

-72 kcal

Bio Age

—

39

38

37

-2 years

BWI Score (1–10)

—

7.5

7.7

7.9

+0.4

Waist-to-Hip Ratio

—

0.90

0.88

0.87

-0.03

Abdominal Circumference (in)

—

38.2

36.2

35.5

-2.7 in

 

[jpe1]

Wk 33 D3 (upper)
Slept pretty good. Wonder if the shoulder mobility work helped as I didn’t have any discomfort in the bed. Felt pretty good up until mid work and started feeling depleted. I’m going to start bringing a intra drink to help with this a bit.

Close Grip Bench (3 min rest)
245x8
250x8
255x8
260x8 (9 Rpe)

15degree DB Bench
90x12
90x10

SS
Tbar Row 1ct hold 115x12,10,10
Kelso Shrugs 115x5,5,5

Machine Preacher Curls
45x12,10,10

Deficit pushups 3x30

Finished with 15 mins incline walk and then went on a sled walk for 15 mins.

Macros
P:226
C:193
F:28

https://imgur.com/a/YDSH15p

View: https://imgur.com/gallery/sled-walk-post-lift-YDSH15p

 

[jpe1]

Wk 33 D4 (squat)

Yesterday played a round of golf with the bro so saved it for today. Changed up my preworkout meal a tad and timing. Added 10G of almonds(fat) to help slow some of the carb digestion down and added a intra with some dextrose. Definitely better.

Tempo 3-(2ct hold) Squat
225x10
315x5
345x5
355x5(8 RPE)

GHR negatives
2x12

Hack squat
3x10 180

DB B stance RDL(I honestly hate doing separate movements lol)
3x10 55s

Adductor Machine
3x12 120

GHR situps
2x10

 

[jpe1]

WK 34 D1(Bench)
This week will move into Block 2 still focus on Technique with late accumulation. This block will be 6 weeks which I plan to finish out the cut in. No changes in my protocol.
Weight this morning was 224.8

Straight Arm Pulldown
2x15 110

Larsen Bench
260x3
275x3
290x3 (7RPE)

Machine Press
2x15 140

Cable High Pull
2x12 140

Rolling Tri Ext
2x20 30

Alternating Incline DB Curl
3x12 25

Macros:
P:230
C:177
F:51

 

[jpe1]

WK 34 D2(Squat) Block 2 wk1
Slept pretty damn good last night and much needed. Fasted 224. 2 weeks away from the local gym comp. I entered in the 242 weight class when I signed up as I wasn't sure if I'd be under. Its all in good fun so I'm not really worried about it.

SSB Squat 2 CT pause +80lb chains
235x2
255x2
275x2
275x2
275x2(5RPE) Its been probably 11 years since I've been in squat form from when I last was last lifting. Today reminded me of those days. Glad to be inching back to where I once was.

Single Leg DB RDL
2x12 25's

Machine Leg Press
2x12 365

Leg Ext
2x12 100

Reverse Squat 5 CT
3x5 60

25 min incline walk

 

[jpe1]

WK 34 D3 (Upper) Block 2 wk1
Yesterday got some blood work done but had to do it at 130pm and I wanted to stay fasted so it threw a bit of my macros off yesterday. This week is pretty lax starting the new block. Its not a full deload but in a sense it is as volume is lower then ramps up over the weeks. After the gym comp 11/1 I will start ramping up cardio to finish this cut out.

Close Grip Bench
4x6 245

Incline (15) DB Bench
2x15 75

Machine Preacher Curls
2x15 25

Seated Cable (close grip) Rows
160,180,200x10

Deficit Pushups
3x25

25 min incline walk.

 

[lottalead]

Thanks brother! Appreciate the support!


Thanks Brother! Macros im shooting for:
High days (x2) 2900 cals Pro:240G Fat 75G Carbs 310G
Mid days (x2) 2500 cals Pro240G Fat 65G Carbs 240G
Low days (x3) 2100 cals pro:240G Fat 60 Carbs 150G

Lifting wise yeah it probably is a little tricky haha- I'll run this cycle out and evaluate. Working towards a peak cycle is somewhat motivating for me and want to see where I can get back to when I was into strength training.

What’s up everyone,
Figured it was time to finally start my own log — mostly to keep myself accountable and also to learn from the guys here who know what they’re doing.


About me:
I’m 39 years old, 5’10", 240 lbs, and a dad of two young kids. Used to be into powerlifting over 10 years ago but fell off over time with life getting busier. End of January this year, I started TRT and committed to getting back in shape and rebuilding strength.


Training style:
I’m running a 70% bodybuilding / 30% powerlifting split. Just finished 8 weeks of hypertrophy-focused work. This week coming up (week 9) will be a deload, and after that, I’m moving into 4 weeks of strength training. Every 4th week will be a deload, and once I finish the strength block, I’ll do a peaking cycle to test my 1RMs before starting over with hypertrophy again.


Diet:
Just started* running a carb cycling plan — more carbs on heavy training days(x2), less on lighter/rest days. Mainly just trying to keep protein high and fuel recovery while trimming fat.


Goals right now:

• Build back muscle and strength
• Drop fat
• Avoid injuries and stay consistent

Quick heads up:
I have two trips already planned — May 15–18 and June 25–29. During those trips, I won’t be lifting and probably won’t be tracking macros. Just being transparent about that up front.

I’ll be posting workouts after each lifting session. Definitely open to feedback or advice — especially from anyone who’s been through a similar rebuild. Appreciate any support.

Looking forward to getting after it and seeing where this journey goes.

Attached is bloodwork taken 2/20/25
And pics are from 1/20/2025 until today

niccce i been try past couple years very slowly after body fell apart and its fucking hard! best of luck and kick ass!

 

[jpe1]

niccce i been try past couple years very slowly after body fell apart and its fucking hard! best of luck and kick ass!

Thanks!

 

[Meetketchup]

Maybe think of upping your protein intake. Would certainly help with the muscle loss you're experiencing.

 

[jpe1]

Maybe think of upping your protein intake. Would certainly help with the muscle loss you're experiencing.

Thanks Ketchup. Will do

 

[jpe1]

WK 34D4 (DL) Block2 WK1

Didn't get too much sleep last night with the kids. Took me a bit today to wake up. I'm also not sure what it is about DL days but damn if it doesn't always feel like food is sitting on my stomach even after waiting 2 hrs from eating. Will have to start upping to 15-20 mins light cardio pre session I believe.

DL
315X5
335X5
355X5
385X5(6.5 RPE) Form is looking solid.

GHR Negatives
2X12

Hack Squat
180x10 230x10

DB B stance RDL
2X12 45

Adductor Machine 1 ct hold
2x12 120

GHR Sit up
2x10

Decided to just walk on a incline road next to gym back and worth as machine were taken.

 

[jpe1]

WK 35D1 (Bench) Block2 WK2
Not much to report. Weight is 223.7 with this weekend being the fun comp. Will treat this week as I normally would. Had to lift at a commercial gym and damn do I hate those skinny ass benches with no grip.

Did 15 mins incline pre workout- Seemed to help a bit with digestion as I didn't notice any issues today.

Straight Arm Pull downs
2x15 115

Larsen Bench
225X5
245X3
265X3
275X3
295X3(7.5 RPE) All the lifts felt a little wobbly from not having a good grip/engagement from the bench pad. Not a gym you can chalk either but got them in.

Machine Press
3x12 185,230,260

Cable High Pull
2x12 160

Rolling Tri Ext
3x15 30

Alternating DB Curl
3x12 25

20 Min incline walk

Macros:
P:243
C:205
F:35

 

[jpe1]

WK 35 D2 (DL) Block2 WK2
Not much sleep last night with the kids. Looking forward to hitting the bed early tonight.
Today I changed up the meals. Breakfast was an experiment with yogurt egg and protein mixed together then microwaved. Yeah I'd rather have eggs than that again. Also blended down rice to make my own pre workout cream of rice. That I will do again.

Pretty light day with focus on form.

Paused DL's (All form work) 1.5 min rest
225x10
5x3 315 (4.5 RPE)

Single Leg DB
2x12 30s

Single leg press
2x12 160

Leg Ext
2x15 110

Reverse Squat
3x5 5 ct 60

20 min walk inclined.

Macros
P:259
C:187
F:38

 

[jpe1]

Off day

Hit elliptical for 50 mins and then hit the steam after. Nothing like a hot steam on a cold rainy day.
Macros low day
P:265
C:95
F:35

Got blood work in. Everything looks pretty good
At 150 wk. Ultra sensitive was 38. I’m considering running a month on Reta after this gym comp to hammer out the rest of this cut/recomp.

 

[Meetketchup]

I’m considering running a month on Reta after this gym comp to hammer out the rest of this cut/recomp.

You're already on such low calories for such a big guy, Is your appetite out of control?

 

[jpe1]

You're already on such low calories for such a big guy, Is your appetite out of control?

Nothing too crazy I suppose. I was starving for dinner today but nothing that was not manageable with just drinking more water.

 

[jpe1]

WK 35 D3 (Upper) Block2 WK2
For those of you with Cpaps they become your precious and I’ve been without my precious all week(waiting on tubing) on top of the kids waking me up every 2 hours. Woke up hungry and feeling depleted. Weighed at 221.3 I think since I’m so close I might as well hit the sauna tomorrow morning at get the weight down to hit the weight class for this weekend. We can send in scans instead coming in Saturday afternoon.

Felt pretty damn weak and tired today.
Close grip bench
225x6
4x6 250

Db Incline (15)
80 15,12

SS
Tbar row 1 ct hold 3x12 90
Kelso shrug 8,6,5 90

Machine preacher curls
3x12 35

Peck deck 2x12 90

Deficit pushups 3x25

Skipped cardio.

Macros
P: 227
C:215
F:49

My homemade fermented kimchi turned out pretty solid.

 

[jpe1]

This morning woke up with a bit of a cold. BUT finally got some sleep. Decided to go to sauna and make weight for tomorrow's meet as well.
Pretty stoked with the progress since cutting from July. Down from 245 to 219(And me now in the 220 class) and down to 15.4% BF. Goal is to get into around 13% BF and build back from there. I've lost a little bit of strength doing this but feel pretty solid once I start adding calories back it will kick right back up. I will carb up a little today and go heavy carb for tomorrow then back to cutting. I'm also going to skip leg day today. No need to push it not feeling 100%. Depending how I feel Sunday I may go make it up.

 

[TommyJam]

Down from 245 to 219(And me now in the 220 class) and down to 15.4% BF.

This is awesome! Good job my man.

 

[jpe1]

This is awesome! Good job my man.

Thanks brother! Trying to catch up with you.

 

[jpe1]

Yesterday I knocked off a few small goals for the year. Cut down to the 220 weight class since July and entered a local comp just to get some experience. It was definitely an experience and I’d highly recommend NOT being in a calorie deficit going into one lol

Surprisingly, I didn’t lose too much strength through the cut. Seeing everyone compete really confirmed that trimming down was the right move before building back up. Still deciding if I’ll stay in the 220s or move back up most of the shorter guys definitely have a leverage advantage in this class .

For my first comp, I managed to place 2nd in the 181–220 class and hit a PR on deadlift for the year. Now will focus on finish this cut out for the next 6-8 weeks. Will bump up cardio before trimming calories off the bat.

Sent from my iPhone using Tapatalk

 

[Meetketchup]

What were your lifts?

 

[jpe1]

Bench-325,345,370
DL-455,505,555
(Bench DL comp)
Nothing spectacular but something I'll take while cutting and just getting back into lifting again.