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