8/6/2022 ACTIVE REST

10 minute seated row

3 mile walk

food for 8/5
calories 796, carbs 0, fat 18, protein 165

bw 243lbs

Did a 1 mile run followed up with 100 push ups (50 incline & 50 decline)
150 body weight squats
20 tire flips
10 muscle ups
30 pull ups
And another 1.5 mile light paced cool down

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8/7/2022 ACTIVE REST

10 minute seated row

3 mile walk

food for 8/6
calories 800, carbs 0, fat 0, protein 200

bw 246lbs

Worked out wit my calisthenics crew today.

Warm up sets
Pull ups 10 down to 1 w/ 10 push ups & 20 squats

Next sets:
20 pull ups, 10 burpees, 20 push ups & 20 squats
4 rounds

Last set:
40 dips
5 muscle ups
15 toes to bar
50 push ups
30 pull ups

If you in the DMV come fu*k wit us and get this work

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8/8/2022 PULL

lat pulldown 45x10, 45x10, 90x3, 90x3
lat pulldown 120x3, 130x1, 150x4
deadlift 150x10, 150x10, 240x3, 240x3
deadlift 330x3, 350x1, 420x8
chest supported row 45x10, 45x10, 90x3, 90x3
chest supported row 120x3, 130x1, 150x21
shrugs 45x10, 45x10, 90x3, 90x3
shrugs 120x3, 130x1, 150x20
bicep preacher curl 45x10, 45x10, 60x3, 60x3
bicep preacher curl 70x3, 80x1, 90x20

10 minute seated row

3 mile walk

food for 8/7
calories 800, carbs 0, fat 32, protein 128

bw 245lbs

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I ran today, maybe did about 50 pull ups and push ups but it’s been a light recovery day for me.

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5'10, 271 lbs
Starting weight: 325
Goal weight 220, I'll go lower, depending on how I feel at 220

Monday: Chest and Triceps, 15 mins Cardio
Tuesday: 30-40 mins walking/jogging, Depends on where I go, 1.65-2.20 Miles. Or 30-40 Mins of Aerobics or Bike
Wednesday: Back and Biceps, 15 mins Cardio
Thursday: Repeat Tuesday
Friday: Legs and Shoulders, 15 mins Cardio
Saturday: Repeat Tuesday
Sunday: Rest, or make up a day I skipped

Food:
5 Meals a day
Breakfast: Smoothie
Snack: Protein Bar
Lunch: 4 oz Chicken, Diced sweet Potatoes, Vegetables
Snack: Protein Shake
Dinner: Repeat Lunch

Should've been like 258, according to myFitnessPal, but I've been shooting up Goat Biryani on my cheat days. Then it becomes 2 cheat days lol. I on it on work days, but it's my off days when I screw up sometimes. Got as low as 266 last week.

8/9/2022 ACTIVE REST

10 minute seated row

3 mile walk

food for 8/8
calories 800, carbs 0, fat 32, protein 128

bw 244lbs

8/10/2022 PUSH

bench 50x10, 140x10, 190x3, 190x3
bench 230x3, 280x1, 340x4
seated ohp 50x10, 50x10, 70x3, 70x3
seated ohp 100x3, 140x1, 160x6
db fly 5x10, 5x10, 10x3, 10x3
db fly 25x3, 35x1, 40x6
dips bwX10, bwX10, +10x3, +10x3
dips +25x3, +35x1, +60x5
abs 20x10, 20x10, 30x3, 30x3
abs 40x3, 45x1, 50x10

10 minute seated row

3 mile walk

food for 8/9
calories 800, carbs 2, fat 24, protein 144

bw 243lbs

Warm up circuit
Pull ups 10 down to 1 (55 total)
10 push ups (100 total)
20 squats (200 total)

Burpees circuit
5 sets of 10 burpee tire jump overs (50 total)

5 mile bike ride

8/11/2022 LEGS

squat 50x10, 150x10, 240x3, 290x3
squat 330x3, 380x1, 420x5
leg press 200x10, 200x10, 290x3, 290x3
leg press 380x3, 470x1, 560x4
leg extensions 45x10, 45x10, 90x3, 90x3
leg extensions 120x3, 130x1, 150x4
rdl 45x10, 45x10, 90x3, 90x3
rdl 120x3, 130x1, 150x13
leg curl 35x10, 35x10, 45x3, 45x3
leg curl 50x3, 60x1, 70x5
calves 20,20,20

10 minute seated row

3 mile walk

food for 8/10
calories 799, carbs 0, fat 23, protein 148

bw 242lbs

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Got 10 miles in on foot and 6 miles on the bike

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Got a 10k Spartan race coming up on the 28th so I’m getting my cardio right in preparation for the race.

8/12/2022 ACTIVE REST

10 minute seated row

3 mile walk

food for 8/11
calories 799, carbs 0, fat 23, protein 148

bw 238lbs

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Props to everyone on the consistency. I don't log my sh*t but in the gym 5 days a week regardless, and honestly compared to some yall logs i'd look weak

Joking, but god damn yall some strong mufu*kas in here

Pull up, push up & dip circuit

10 pull ups x 12 = 120 pull ups

20 push ups x 12 = 240 push ups

10 dips x 12 = 120 dips


About a 40 min workout today

8/13/2022 ACTIVE REST

10 minute seated row

3 mile walk

food for 8/12
calories 799, carbs 0, fat 21, protein 153

bw 237lbs

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Week 1 --- 8/7-8/13 --- check in

starting weight 8/7 246lbs
end week weight 8/13 236lbs

Average daily calories 800

8/14-8/20

training: PPL. 3 days per week Monday, Wednesday, Thursday. one work set to failure.

nutrition: PSMF

cardio: rowing machine 10 minutes, 3 mile walk. both daily.

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8/14/2022 REST

10 minute seated row

3 mile walk

food for 8/13
calories 799, carbs 0, fat 23, protein 148

bw 236lbs

Forgot to post up for Sunday 8/14


Pull ups 10 down to 1
10 push ups
20 squats

Repeat for 10 sets

Freestyled and played around w/ muscle up, archer pull ups, toes to bar & push ups as well..

Plus a 15 min run afterwards

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8/15/2022 PULL

lat pulldown 45x10, 45x10, 90x3, 90x3
lat pulldown 110x3, 120x1, 140x6
deadlift 150x10, 150x10, 240x3, 240x3
deadlift 330x3, 350x1, 420x10
chest supported row 45x10, 45x10, 90x3, 90x3
chest supported row 120x3, 150x1, 190x10
shrugs 45x10, 45x10, 90x3, 90x3
shrugs 120x3, 150x1, 190x12
bicep preacher curl 45x10, 45x10, 60x3, 60x3
bicep preacher curl 70x3, 100x1, 135x8

10 minute seated row

3 mile walk

food for 8/14
calories 798, carbs 0, fat 22, protein 224

bw 240lbs

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eazy253 said 8/9/2022 ACTIVE REST 10 minute seated row 3 mile walk food for 8/8 calories 800, carbs 0, fat 32, protein 128 bw 244lbs

wow. shocked to see your back.

i thought you said you was done helping and motivating us n*ggas.


what happen?

are you trying to lose weight. usually you would be loaded up on the carbs and calories.

are you trying to get down to 190 or 180. or 200.

glad your back. but damn n*gga. lol!

i been asking you to do this for 40 times. what made you decide to start again.

eazy253 said 8/14/2022 REST 10 minute seated row 3 mile walk food for 8/13 calories 799, carbs 0, fat 23, protein 148 bw 236lbs

wiat? how can you cosume 800 calories and no carbs? i refuse to believe this is possible.

i would be down to 122. if i can elimated the juices and carbs. i fast a long time. but i am addicted to juices.

raplegend1 said wow. shocked to see your back. i thought you said you was done helping and motivating us n*ggas. what happen? are you trying to lose weight. usually you would be loaded up on the carbs and calories. are you trying to get down to 190 or 180. or 200. glad your back. but damn n*gga. lol! i been asking you to do this for 40 times. what made you decide to start again.

I didn't say that. Wasn't a lot of participation.

I'll cut until I'm lean. I'm bigger and stronger than at this same point last year so I don't know what that weight will be.

Decided to start again for public accountability.

raplegend1 said wiat? how can you cosume 800 calories and no carbs? i refuse to believe this is possible. i would be down to 122. if i can elimated the juices and carbs. i fast a long time. but i am addicted to juices.

tuna, lean meat, egg whites.