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

[WED]

This is similar to the one I was looking at.
But it's super cheap, I think like 700 so you obviously get what you pay for.

Yeah. It'll get the job done for a home gym. The 600# capacity might not be that much for a leg press. Only downfall

 

[WED]

Upper Day Today - Chest already feeling it a little bit from the different stimulus.

Dealing with two slight injuries. Left shoulder is barking at me. Took it a little lighter on lateral raises. It's internal in the socket somewhere. Wore some different shoes in DC last weekend and aggravated some sensitive spots on my feet and have a few gnarly blisters. Tried to walk through them to start the week, but today and yesterday had to back off some. Times like this is when I wish I had a little bit easier access to some cardio equipment. Gonna try to hit some tomorrow then Sunday when my son is at swim practice at the YMCA.

Swapped to Y Raise from Cable Rear Delt Flies. They seem to aggravate my shoulder as well, but the Y raises I'm good.

Weight consistent around 225.

Upper Pull Focused

	Sets	Reps	Rest	Workout 20	Workout 21	Workout 22
Pull B
Wide Grip Lat Pull Down	2	6-9	3 min	260x8	260x8	260x8.5
#8				260x	260x7	260x7.5
				210x10	210x9	210x11
Converging Flat Press	2	6-9	3 min	250x8	250x8	230x10
Hole #1				250x6	250x7	230x8
				205x10	210x10	180x11
Seated Cable Unilateral Iliac Lat Pulldown (Lengthened Position)	2	9-12	3 min	100x11	100x11	100x11
				100x10	100x10	100x10
Inc Cable Fly	2	6-9	3 min	95x9	95x9	180x9
**^60 Deg - Face away				95x7	95x7	180x8
T Bar Rows Wide Grip + Kelso Shrug	2	6-9	3 min	195x8+4	195x8+4	195x9+4
				195x8+4	195x7+2	195x8+4
Cable Flies #23	1	8-12	2min	95x7	90x10	70x12
Lateral Raise Machine	3	12-15	2min	65x14	65x14	55x10
				65x13	65x13	55x10
				65x10	65x11	55x10
Y Raise	2	10-12	2min	70x10	40x10	40x12
**15 hole				70x10	40x10	40x10
Preacher Curls	3	8-10	2min	90/10/10x10	90/10/10x10	90/10/10x11
				90/10/10x8	90/10/10x8	90/10/10x9
				90/10/10x6.5	90/10/10x6.5	80/10/10x9
Rope Press Down	3	10-12	2min	90x10/11	90x10/11	90x9/10
				90x	90x8/10	90x8
				90x	90x7/9	70x12
Hammer Curls	2	8-10	2min	70x10	70x11	70x12
				70x10	70x11	70x11

 

[WED]

Leg Day - Continued SL Extensions. Starting to get into a groove with them and finding the right set up. Like being able to twist my body a little and lining everything up.

Putting together my 45* extension today while watching some football. Halloween tonight. Gotta avoid the Peanut Butter Chocolate candy and Snickers.

	Sets	Reps	Rest	Workout 17	Workout 18	Workout 20	Workout 21
Legs B
Adductoin	3	12-15	1-2 min	150x16	150x17	170x14--	150x15
				150x13	150x14	170x12	150x14
				150x12	150x13	170x11	150x13
Abduction	3	12-15	1-2 min	130x14	130x14	160x12--	130x15
				130x13	130x14	160x11	130x15
				130x	130x14		130x13
Leg Ext	4	8-12	2-3 min	195/25/70x12	195/25/70x13	90/12.5/35x12	90/12.5/35x14
				195/25/70x9	195/25/70x10	90/12.5/35x9	90/12.5/35x10
				190/25/70x7	190/25/70x7	90\/12.5/35x7	90/12.5/35x8
				150/25/70x9	150/25/70x9
Leg Curls	3	8-12	2-3 min	90/0/35x11	90/0/35x11	90/0/35x11	90/0/35x12
				90/0/35x8	90/0/35x8	90/0/35x8.5	90/0/35x9
				90/0/35x	90/0/35x7	90/0/35x	90/0/35x8
Pendulum Wedge Split Squat	2	6-9	2min	65x9	70x8	60x8	60x8
				65x8	70x7	60x7	60x8
				65x7	70x6	60x7	60x8
RDLs	2	10-12	3min	255x11	265x10	275x6	70x10
**Box in line with mid post				255x10	265x9	275x6	70x10
Ab Crunch	3	10-15	1 min	230x12	230x15	230x16	230x18
3 top sets + 1 Drop Set				230x10	230x12	230x13	230x15
				230x9	230x10	230x11	230x12
				190x12	190x13	190x14	190x12

 

[WED]

Rest Day. Like to walk but letting my blisters recover.

Did 30 min on a peleton bike while my son was at swim lessons. Steady stay low Z2

 

[WED]

3 Weeks Left

I fucked up my chest press assembly. Posted some videos on facebook in an Alibaba group and realized I had the fucking arms on backwards. The handles were awkward and I looked at it after assembly and convinced myself it wouldn't flip, but it did. Machine is great. My chest is already sore from the deep stretch. Swapped my chest exercises a little and did two presses (Flex/Inc Smith) and one fly. vs 1 press and two flies. Heavier weight just seems to active my chest more. Looking forward to loading this going forward.

Trying to stay off my feet some and let them heal, I went to the YMCA after I dropped my son off and it the Arc Trainer. Like this so much more than elliptical machines. Did 35 minutes. Gonna try to work this into my morning routine each day. HR in mid 120s vs 110 speed walking, so a bit more cardio and maybe a touch more calorie burn. Not a ton, per my watch.

Calories at 3500. Weight staying pretty consistent around 225.

	Sets	Reps	Rest	Workout 25
Upper
Incline Smith Bench	2	6-9	3 min	230x13
(Flex Bench #3 Hole)				230x11
				230x9
Wide Lat Pulldown	2	6-9	3 min	260x8.75
#8				260x7.5
				210x11
Pec Dec	3	8-10	3 min	205x7
Inc Bench 30*				185x10
				185x8
T Bar Row Narrow Grip + Kelso	2	8-10	3min	185x9+4
				185x8+4
Decline Press Inc Flies	2	10-12	2min	80x12
*H20, 45 (h23 flies)				80x9
OH Press	1	6-9	3 min	185x10
**Index Finger on Gap
Lateral Raise Machine	3	10-12	2min	65x13
**Inside				65x12
				65x12
JM Press OH Tri Ext	2	6-9	2min	160x9
H17				150x7
Preacher Curls	3	8-10	2min	90/10/10x12
				90/10/10x9
				80/10/10x9
Rope Push Down	3	8-12	2min	80x11/12
				80x9/10
Seated Baysian Curls	2	12-15	2 min	80x11
1 hole up -- 60*				80x

 

[WED]

I almost had these for $800. Super annoying a reseller picked them up then more than doubled the price.

Facebook

www.facebook.com

 

[Nood]

I almost had these for $800. Super annoying a reseller picked them up then more than doubled the price.

Facebook

www.facebook.com

Would have been a sweet deal and to think he will still make money on them.

 

[WED]

Leg Day - Had to travel to SC today. 6 hrs in the car and a 3hr meeting. Really wanted to get up early and go lift at the gym below, but time would've been really tight.

Carolina Iron Gym | The Upstates's Bodybuilding Mecca | 1045 Keys Drive, Greenville, SC, USA

This is the Website for Carolina Iron Gym, a Bodybuilding Gym located in Greenville, SC. You will be able to read about our story, see what equipment we have to offer, and purchase memberships.

www.carolinairongym.com

One travel meal was CoR Pancakes. 2 Serving Might Pump CoR, 300g of Egg Whites, some baking powder, thicken up on the stove then seared to make pancakes. Zero Sugar Syrup and a damn solid easy travel meal.

Got Popeyes on the way home. 5 Piece Blackened Tenders + 2 Mash Potatoes and you're at like 666kcal, 75p, 39c, 23f. Fats a little high. Really wanted to eat the biscuit they gave me, but didn't.

Lifted then did 40min on a Peleton Bike. Abs were heavy this morning for some reason

	Sets	Reps	Rest	Workout 23
Legs A
Leg Curls	3	8-10	2 min	97.5/0/35x11
#6 Leg				97.5/0/35x9
				97.5/0/35x7
Leg Extension	3	8-10	2 min	97.5/15/35x10
				97.5/15/35x9
				97.5/15/35x10
SLDL	2	6-9	2-3 min	180x10
**Wedge in line with bar				180x9
Pendulum Squat	3	6-9	3 min	190x8
**Pause at bottom				190x6
				140x10
SL Split Squat	2	9		70x7
				70x6
Abductors	2	10-12	1-2 min	140x15
				140x12
Adductors	2	10-12	1-2 min	140x12
				140x12
Calf Raises	3	15-20	1-2 min	185x15
				185x15
				185x15
Ab Crunch	3	10-15	1 min	230x19
3 sets + 1 Back Off Set				230x11
				230x10
				190x12

 

[WED]

Upper Day Pull -- Not sure if it is the added food and I'm training "harder", but I'm sore for the first time in a while. Chest is a little sore which I get from a new pressing movement, but my back and lats have been tight from the same movements. IDK. Maybe it's the IGF1 and anavar pushing intensity too.

Def feel/look a bit fuller as both are kicking in. Had some mini-body dismorphia going into yesterday. Felt I looked fat and gross and was worried about wearing a suit for my client working session. Then put it on an it's super loose in the waist. Gotta either get bigger or buy new clothes.

Cardio - Hit the Arc Trainer for 35 minutes. Walking today and should be around 20k steps from both combined.

Food - 3500. Been having CoR as a "desert side". Swapped it back to a chicken, broccoli, rice slop bowl. Still hits with some good G Hughes. But I'm out of Broccoli.

 

[WED]

Leg Day - Used my new 45* extension. This was from Tuesday doing Straight Leg, Did RDLS on the top platform with bend legs and really hits the glute well. Doesn't look like there is a ton of stretch there or ROM, but def was.

Changed how I do ab crunches. Instead of kneeling, I sat on a bench away from the cable stack, belted myself down, and just crunched down. Def used a ton less weight and took out the hip flexors and made it more ab focused.



Rode the Bike at the YMCA after dropping off son. Will get ~15k steps in today on top of that cardio.

Cals 3500, weight pushing up a little to 229. Think from Var/IGF LR3. Really feeling full