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  1. #1
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    Big Lee's Body Recomp

    I hope that my experience can help you, and that you can draw motivation from my notes and pics.

    [pics to be added later]
    Last edited by worldwideLA; 01-15-2021 at 11:19 AM.
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  2. #2
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    January 1st, 2021 Friday

    385 lbs bodyweight

    workout:
    3 x 5 assisted pullup
    3 x 10-12 rear delt fly
    5 x 5 315 Barbell Flat Bench
    5 x 5 assisted pullup
    3 x failure machine incline press
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  3. #3
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    January 2, 2021 Saturday

    Did not workout at gym.
    Did 80 pushups with yellow slingshot.
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  4. #4
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    January 3, 2021 Sunday

    workout:
    5 x 12 standing calf raise
    6 x 5 assisted pullup (3 sets underhand, 3 sets overhand)
    5 x 10 seated row - 2 plates each side
    5 x 10 chest supported row - arsenal machine 2plates
    5 x 10 close grip lat pulldown
    5 x 8 one arm dumbell row 65 lbs
    5 x 8 deadlift machine - 2 plates each side
    Aprox. 7 x 5 pushups in-between sets during workout.
    Last edited by worldwideLA; 01-14-2021 at 04:50 PM.
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  5. #5
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    January 4, 2021 Monday

    Workout:
    6 x 5 assisted pullup (3 underhand, 3 overhand) superset with 6 x 5 pushup (3 close grip, 3 wide grip)
    5 x 5 225 Back Squat
    5 x failure plate loaded seated leg curl - 45 + 25
    5 x 8 Squat Machine - 3 plates each side
    5 x failure standing leg curl
    5 x 10 leg press - 3 plates each side
    2 x 5 pushups
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  6. #6
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    January 5, 2021 Tuesday

    workout:
    5 x 10 barbell flat bench - 250 lbs
    5 x 10 Dumbell Flys - 30 -> 35 lbs
    5 x 10 Cable Chest Press
    5 x 10 Close grip lat pulldown

    diet:
    started low carb diet today.
    Unmeasured I ate eggs, chicken breasts, tomato, salad, salad dressing & whey protein.
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  7. #7
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    January 6, 2021 Wednesday

    workout:
    Dumbell Shoulder Press 30x12, 35x10, 40x10, 50x8, 60x8, 70x6
    5x8 135lbs Smith machine seated shoulder press
    plate loaded shoulder press - 1 plate x 12, 2 plates x 8, 2 plates x 6, 2 plates x 5
    5 x 12 Dumbell front raise - 20lbs -> 25lbs
    5 x 12 Machine side lateral
    5 x 12 barbell upright row - 45lbs -> 55lbs
    5 x 12 Rear delt fly

    diet:
    similar to previous day. Low/no carb.
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  8. #8
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    January 7, 2021 Thursday

    45 minute fasted cardio - walking

    5x10 Dumbell curls - 20, 25, 30, 35, 40lbs
    6x5 Assisted pull up (3 underhand, 3 overhand)
    4x8 Assisted dips
    5x8 seated cable overhead tricep extension
    5x10 tricep pushdown
    5x10 plate loaded machine dip
    5x12 machine preacher curl
    5x10 barbell curl - 20, 40, 50x3

    1,801 calories | 36g Carbs - 70g Fats - 253g Protein
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  9. #9
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    January 8, 2021 Friday

    5x12 Standing Calf Raise
    5x5 Back squat - 225lbs
    5x10 Hack squat - 1 plate each side
    5x10 Standing Leg Curl
    5x12 Seated Leg Curl
    5x12 Leg Extension
    5x10 Leg Press

    185g greek yogurt
    730g chicken breast
    5 boiled eggs
    1 sparkling ice seltzer
    1 serving shredded cheddar cheese
    2 scoops whey protein

    1,800 calories | 15g Carbs - 66g Fats - 271g Protein
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  10. #10
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    January 9, 2021 Saturday

    Did not workout

    12 boiled eggs
    246g Greek Yogurt
    2 scoops whey protein
    270g chicken breast
    27g shredded cheddar cheese

    1,843 calories | 25g carbs - 88g Fats - 223g Protein
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  11. #11
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    January 10, 2021 Sunday

    incline barbell press - 135 x 12, 185 x 8, 225 x 4, 185 x 8, 135 x 12
    flat dumbell press - 60 x 12, 70 x 10, 80 x 8, 90 x 6, 100 x 6
    5 x 12 plate loaded fly
    incline dumbell press - 45 x 12, 50 x 10, 55 x 10, 60 x 8, 65 x 8
    5 x 8 flat barbell press - 135lbs
    5 x 12 underhand cable fly
    great pump

    2 scoops whey protein
    3 sparkling ice seltzers
    1/2 cup cottage cheese
    217g Ribeye steak
    80g asparagus
    8 eggs
    217g 90/10 sirloin ground beef
    182g greek yogurt

    2,154 calories | 19g carbs - 124g fats - 225g protein
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  12. #12
    Registered User worldwideLA's Avatar
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    January 11, 2021 Monday

    372 lbs weigh in; morning weight (empty stomach - nothing to drink).
    13 lbs lost since 1/1/2021

    45 minute fasted cardio - 2.4 mile walk

    seated barbell military press - 135 x 12, 4 x 8 135lbs
    arsenal shoulder press - 2 plates each site 5 x 6 to 8
    5 x 12 / 5 x 12 Machine side lateral superset w/ Rear delt fly
    reverse shoulder press - 1 plate x 12, 1plate 1 25 x 10, 1 plate 1 35 x 10, 2 plates x 8
    barbell upright row - 5 x 12 55lbs
    front dumbell raise - 20 x 12, 25 x 5 x 12
    huge pump with superset side laterals/rear delt flys

    1/2 cup cottage cheese
    8 eggs
    97g 90/10 sirloin ground beef
    252g chicken breast
    172g greek yogurt
    55g shredded cheddar cheese
    149g linguicia
    2 sparkling ice seltzars
    2 scoops whey protein

    2,085 calories | 20g carbs - 110g fat - 245g protein
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  13. #13
    Registered User worldwideLA's Avatar
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    January 12, 2021 Tuesday

    barbell squat - 5 x 5 225lbs
    hack squat - 5 x 10 1plate each sides
    standing leg curl - 5 x 12
    seated leg curl - 5 x 12
    seated leg press - 6 x 12 1 plate -> 6 plates each side
    lying leg curl - 5 x 12
    leg extension - 5 x 12
    standing calf raise - 5 x 12

    4 eggs
    1/2 cup cottage cheese
    112g 90/10 sirloin ground beef
    65g asparagus
    287g ribeye steak
    305g chicken breast
    28g shredded cheddar cheese

    1,839 calories | 8g carbs - 119g fat - 185g protein
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  14. #14
    Registered User worldwideLA's Avatar
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    January 13, 2021 Wednesday

    e-z bar curl superset w/ tricep pushdown 5x12/5x12
    preacher curl neutral grip - 5 x 12
    hammer curl - 7 x 12 (20, 25, 30, 30, 30, 25, 20lbs)
    preacher curl regular grip - 5 x 12
    overhead tricep extension w/ e-z bar - 7 x 12/failure (50, 60, 70/f, 70/f, 70/f, 60, 50lbs)
    close grip bench press - 1 x 12 135lbs, 1 x 10 185lbs, 3 x 6 225lbs
    seated cable overhead tricep extension - 5 x 12, 10, 8, 6, 10

    45 minutes cardio post workout - walk & SOME light jogging aprox 3.94 miles

    4 eggs
    103g cottage cheese
    275g chicken breast
    28g shredded cheddar cheese
    100g 90/10 sirloin ground beef
    185g greek yogurt
    203g baby carrot
    1 tablespoon ranch dressing
    2 scoops whey protein
    280g tilapia

    1,782 calories | 36g carbs - 71g fat - 246g protein
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  15. #15
    Registered User worldwideLA's Avatar
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    January 14, 2021 Thursday

    Reverse Hyper - 5 x 12
    barbell rows - 4 x 5 last set dropset (225, 315, 315, 315 dropset to 225)
    deadlift machine - 5 x 10, 8, 8, 6, 5 (1 plate -> 5 plates each side)
    machine row - 4 x 10 (1 plate -> 4 plates eachside)
    lat pull down - 4 x 12
    barbell rows very intense

    48 minute cardio post workout - 2.4 mile walk

    pre-workout meal:
    2 whole eggs
    10 egg whites
    2 packs of Quaker cinnamon apple oatmeal
    -----------------------------------------------------
    post-workout meal
    1 cup jasmine rice
    350g chicken breast
    85g green bean
    -----------------------------------------------------
    100g 90/10 sirloin ground beef
    354g chicken breast
    1 scoop whey protein

    1,812 calories | 115g carbs - 33g fat - 265g protein

    First day I had carbs in 9 days, didn't see much of an effect on my performance yet.
    Oatmeal tasted like crack and rice tasted like ice cream.

    I feel like today was my best complete day yet.
    I trained hard, hit my cardio, hit my calorie goal while having targeted carbs as well.
    Definitely moving in the right direction.
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  16. #16
    Registered User worldwideLA's Avatar
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    January 15, 2021 Friday

    Barbell flat - worked up to 365 for single - 225lbs 3 x 10, 185lbs 2 x 10
    Dumbell incline - 50lbs x 12, 60lbs x 12, 70lbs x 12, 90lbs x 12
    Dumbell flat - 100lbs 2 x 5
    Cable Flys - Pump
    Barbell incline superset w/ cable fly - pump to finish workout aprox. 4-5 sets x 8-12

    2 whole eggs
    0.8 cup greek yogurt
    84g 90/10 Sirloin ground beef
    --------------------------------------
    60g green beans
    365g chicken breast
    ---------------------------------------
    10 egg whites *preworkout
    2 packets quaker oats flavored
    ---------------------------------------
    1 cup rice *postworkout
    308g chicken breast

    1,727 calories |122g Carb - 34g Fat - 231g Protein

    *NO CARDIO TODAY*
    Last edited by worldwideLA; 01-18-2021 at 07:27 AM.
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  17. #17
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    January 16, 2021 Saturday

    *NO WORKOUT TODAY* (forgot gym closed at 7pm on Saturday now)
    *NO CARDIO TODAY*

    2 whole eggs
    120g greek yogurt
    53g 90//10 sirloin ground beef
    ---------------------------------------
    10 egg whites
    2 packs quaker quick oats
    ---------------------------------------
    1 cup rice
    85g green beans
    7.1oz NY strip steak

    1,518 calories | 126g Carbs - 54g Fat - 122g Protein
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  18. #18
    Registered User worldwideLA's Avatar
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    January 17, 2021 Sunday

    Dumbell shoulder press - 45lbs x 12, 50lbs x 12, 55lbs x 12, 60lbs x 12, 65lbs x 8 (failure)
    Push press - 135lbs 5 x 10
    Dumbell side laterals - 20lbs x 12, 35lbs 5 x 12
    Machine front raise - aprox 6 or 7 x 12
    Rear delt fly superset w/ lying rear delt fly - 5 x 12 & 5 x 12
    Hammer strentgh angled shoulder press - 1 plate x 12, 2 plates x 10, 2 plates 1 quarter x 6 or 8, 2 plates 4 x 12
    ^super set machine shrugs - 2 plates 5 x 12
    Hammer strength front military press - 1 plate 5 x 12

    *64 minuets cardio - walking*

    2 packets quaker oats flavored
    10 egg whites *preworkout
    ------------------------------------------
    355g chicken breast
    1 cup rice
    109g chopped spinach *postworkout
    -------------------------------------------
    2 tablespoon peanutbutter
    1/2 cup frozen blueberries
    1/2 cup quick oats plain
    1 scoop whey protein *Shake
    -------------------------------------------
    320g Chicken breast
    103g chopped spinach
    --------------------------------------------
    1 scoop creatine

    2,080 calories | 202g carb - 41g Fat - 228g Protein

    cardio was done after my shake
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  19. #19
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    *WEIGH IN*

    January 18, 2021 Monday

    Morning Weight (empty stomach - nothing to drink) =

    368lbs.

    4lbs lost in last 7 days (372lbs)
    17lbs lost in last 14 days (385lbs)
    __________________________________________________ ____________--

    *NO CARDIO*

    Barbell Squat - 225lbs 5x5
    Hammer strength Vsquat - 5 x 10 (1 plate -> 5 plates)
    Standing Leg Curl Superset w/ Seated Leg Curl - 5 x 12 (10lbs-50lbs) & 5 x 12 (80 lbs)
    Leg Extension Superset w/ standing calf raise - 5 x 12 (last set whole stack) & 5 x 12
    Lying Leg Curl - 5 x 12

    Every leg workout my legs feel stronger, on my walks my legs feel springy.
    __________________________________________________ __________________

    2 whole eggs
    165g 90/10 Sirloin Ground Beef
    --------------------------------------------------------
    0.8 cup NONFAT Greek Yougurt (1 serving)
    72g Frozen Blueberries
    140g Frozen Sliced Strawberries
    ---------------------------------------------------------
    10 egg whites *PRE WORKOUT*
    2 packets of quaker quick oats FLAVORED
    ---------------------------------------------------------
    1 scoop creatine in 1 gallon of water *DURING WORKOUT*
    Drank the whole gallon
    ---------------------------------------------------------
    225g chicken breast *POST WORKOUT*
    315g tilapia

    1,665 calories | 114g carbs - 39g fat - 209g protein
    Last edited by worldwideLA; 01-23-2021 at 08:13 PM.
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  20. #20
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    January 19, 2021 Tuesday

    barbell flat bench - 135lbs x 5, 225lbs x 20, 315lbs x 4.5 (needed help on last rep) 1 min rest between sets
    barbell incline bench - 185lbs x 10, 225lbs x 6, 185lbs x 10
    machine fly superset w/ champagnes - 4 x 15-20 & 10lbs 4 x failure
    machine chest press superset w/ standing calf raise - 4x12 & 4x12
    cable chest press - 4xfailure
    machine bench - 6 x 12-15
    dumbell flat bench - 90lbs x 5, 65lbs 3 x 10

    This chest workout made up for the ****ty one I had a few days ago. I know I had a good workout because my pec got tight on the 90lbs x 5 dumbell flat set and i get that feeling when my chest is good and pumped.

    *NO CARDIO*

    2 whole eggs
    158g 90/10 sirloin ground beef
    ---------------------------------------
    200g tilapia
    100g chopped spinach
    100g broccoli florets
    ----------------------------------------
    10 egg whites *Preworkout
    2 packets quaker oats flavored
    ----------------------------------------
    1 scoop creatine with 1/2 gallon water
    *During workout
    -----------------------------------------
    1 scoop whey protein *Postworkout
    140g sliced strawberrys
    -----------------------------------------
    1 cup rice
    495g chicken breast

    2,151 calories | 162g Carb - 48g Fat - 254g Protein

    Ate a little more than I should of today, at least for not doing any cardio.
    Will do fasted cardio in the morning to burn off some of that rice & chicken meal.

    Also only got 1/2 gallon of water today, need to make sure I am drinking a whole gallon a day.
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    January 20, 2021 Wednesday

    *45 minute cardio - 2.4miles*

    tricep pushdown superset w/ e-z bar curl - 5 x pump & 5 x pump
    preacher curl - 5 x pump
    skullcrushers - 5 x 12
    flathead curl - 5 x 20
    close grip bench - 135lbs 5 x 12
    v-bar pushdown - 5 x pump
    cable curl straight bar - 5 x pump
    hammer curl - 5 x 12

    felt ****ty today, was tired. probably should of took a day off from the gym.

    10 egg whites *pre workout
    2 packs quaker oats flavored
    -----------------------------------
    1 scoop creatine *during workout
    1/2 gallon water
    ------------------------------------
    2 scoops whey *post workout
    140g sliced strawberries
    ------------------------------------
    280g tilapia
    1/2 cup rice
    ------------------------------------
    1 cup rice
    320g chicken breast

    1,858 calories | 184g carbs - 22g fat - 224g protein
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  22. #22
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    January 21, 2021 Thursday

    lat pulldown - 20, 15, 15, 12
    cable row - 20, 15, 15, 12
    barbell row - 135lbs x 10, 225lbs 3 x 8
    machine row one arm - 3 plates each side 4 x 12
    chest supported row - 2 plates 4 x 12

    good workout, really felt the one arm rows, squeezed alot. straps help pull through elbow to feel back.

    *NO CARDIO*

    10 egg whites *pre workout
    2 packs quaker oats flavored
    ----------------------------------
    1 scoop creatine *during workout
    1/2 gallon watter
    -----------------------------------
    1 cup rice *post workout
    125g broccoli florets
    100g green beans
    175g tilapia
    -----------------------------------
    215g salmon
    100g green beans
    195g 90/10 sirloin ground beef

    1,821 calories | 153g carbs - 54g fat - 166g protein

    have to eat more tilapia/chicken to get protein in, too much calories from fatty protein like salmon and red meat.
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  23. #23
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    January 22, 2021 Friday

    back squat - 225lbs 6 x 5
    hack squat - 2 plates each side 5 x 10
    leg press - 4 plates eachside 5 x 12-15
    seated leg curl - 20, 15, 15, 12, 12 (heavy weight)
    standing leg curl - 5 x 12
    lying leg curl - 20, 20, 15, 12, 10 (heavy weight last set)
    standing calf raise - 5 x 12

    *NO CARDIO*

    350g egg white *preworkout
    2 packs quaker oats flavored
    ---------------------------------
    1 scoop creatine *during workout
    1/4 gallon water
    ------------------------------------
    1 cup rice *post workout
    7.9 oz. tilapia
    -------------------------------------
    5.7 oz. green bean
    4 oz. tilapia
    -------------------------------------
    6.7 oz. tilapia
    16 oz. chicken breast
    1 cup chopped spinach
    1 sweetened flavor drink mix

    1,750 calories | 151g carb - 21g fat - 239g protein
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  24. #24
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    January 23, 2021 Saturday

    incline dumbell - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
    flat dumbell - 100lbs 3 x 10, 100lbs x 13 last set
    incline barbell - 225lbs 2 x 5, 205lbs 2 x 6
    flat barbell - 135 3 x 20 (back to back sets)
    machine fly - 4 x 12/15
    cable fly - 3 x 20 (heavy weight for big pump)
    front military press - 1 plate each side 3 x 10 (pec getting tight/knew i was done)

    good chest workout, got a good pump. I know my chest workouts are over when i feel that tightness in my pec, means im good and pumped.

    *NO CARDIO*

    350g egg white *pre workout*
    1 pack quaker oats flavored
    ----------------------------------------
    1 scoop creatine *during workout*
    1 sweetned flavor drink mix
    1/2 gallon water
    -------------------------------------------
    1 cup rice *post workout
    1 cup chopped spinach
    11.7 oz. chicken breast
    --------------------------------------------
    9 oz. chicken breast
    1.3 cup chopped spinach
    --------------------------------------------
    5.5 oz. chicken breast
    --------------------------------------------
    2 scoops whey
    140g strawberries

    1,883 calories | 144g carb - 29g fat - 257g protein
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  25. #25
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    January 24, 2021 Sunday

    shoulders

    smith machine seated military - 135lbs 4 x 12
    dumbell military seated - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
    hammer strength reverse shoulder press - 1 plate x 12, 2 plates x 12, 3 plates x 5, 2 plates x 10
    machine side lateral - 4 x 12 (40lbs ->70lbs)
    lying rear delt fly - 4 x 12 (50lbs)
    upright row - 4 x 12
    seated rear delt fly - 4 x 30

    *NO CARDIO*

    365g egg white
    1 pack oats flavored
    -----------------------------
    2 scoops whey
    1/2 cup strawberries
    123g banana *preworkout
    -------------------------------
    1 cup rice
    1 cup spinach
    11.5 oz. chicken *postworkout
    ---------------------------------
    1 scoop creatine
    1 flavor drink mix
    1/2 gallon water *all throughout day
    ------------------------------------
    1 cup spinach
    11.5 oz. tilapia

    1,811 calories | 162g carbs - 22g fats - 236g protein
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  26. #26
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    January 25, 2021 Monday

    arms

    tricep pushdown straight bar - 4 sets
    machine hammer curl - 4 sets
    flathead curl - 4 sets
    machine preacher curl - 4 sets
    close grip bench - 225lbs x 8, 225lbs x 10
    v-bar push down - 4 sets
    45lbs bar curl - 75 reps ( pump to failure)

    started to do my arm days all by pump, dont count reps.

    *NO CARDIO*

    12 oz. chicken
    1.3 cup spinach
    -------------------------
    11 oz. chicken
    103g green bean
    2 packs drink mix
    ------------------------
    363g egg white
    1 pack oats flavored *preworkout
    ------------------------
    1 scoop creatine
    2 pack drink mix
    1/2 gallon water *during workout
    --------------------------
    2 scoop whey
    70g strawberries
    64g banana *postworkout

    1,643 calories | 113g carbs - 27g fats - 235g protein
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  27. #27
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    January 26, 2021 Tuesday

    *WEIGH IN*
    366 lbs. morning weight.
    -2 lbs. since 1/18/21
    -19lbs. since 1/1/21

    ---------------------------------
    back

    barbell row - 225lbs 4 x 10
    seated cable row - 20, 15, 12, 10
    seated row - 3 plates 4 x 12
    lat pull down - 4 x 12
    rope pullovers - 4 x 12
    lat pulldown crab machine - 4 x 12

    crazy back pump, most sore my lats have been post workout, i attribute that to the pullovers
    ___________________________________________

    7 oz. chicken
    280g green bean
    ------------------------
    353g egg white
    1 pack oats flavored *pre workout
    -------------------------
    2 spicy chicken sandwiches Wendy's *post workout
    -----------------------------
    1 scoop creatine
    2 drink mixes
    1/2 gallon water *during workout

    1,780 calories | 190g carbs - 48g fats - 145g protein

    had to eat wendys because i had to plow snow like 30 mins after workout, still stayed under in calories.
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  28. #28
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    January 27, 2021 Wednesday

    legs

    hack squat - 2 plates 5 x 10
    back squat - 225lbs 5 x 5
    seated leg curl - 5 x 12
    lying leg curl - 5 x 12
    leg extension - 5 x 12
    standing leg curl - 5 x 12
    __________________________________

    350g egg white
    1 pack oats flavor
    -----------------------
    1 cup rice
    1 cup spinach
    10.4 oz chicken *pre workout
    --------------------------
    1 scoop creatine
    2 drink mixes
    1/2 gallon water *during workout
    --------------------------
    1 cup rice
    1 cup spinach
    12 oz. chicken *post workout
    ------------------------
    2 scoops whey

    1,933 calories | 176g carbs - 26g fats - 237g protein
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  29. #29
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    January 28, 2021 Thursday

    chest

    incline barbell - 225lbs 4 x 5
    flat dumbell - 85lbs 4 x 12
    incline dumbell - 85lbs 4 x 12
    pec deck - 5 x 12
    chest press - 2 x 12

    good workout but need more exercises/volume
    ____________________________________________

    *NO CARDIO*

    1 drink mix
    2 apples *middle of the night*
    -----------------------------------
    350g egg white
    1 pack oats flavored
    -------------------------------------
    6.5 oz. tilapia
    125g rice
    2 cup spinach * pre workout
    -----------------------------
    1 scoop creatine
    2 drink mix
    1/2 gallon water *during workout
    --------------------------
    6 oz. tilapia
    85g green bean
    ----------------------------
    10.5 oz. tilapia
    85g green bean
    -------------------------
    1 scoop whey

    1,949 calories | 196g carbs - 22g fats - 236g protein
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  30. #30
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    January 29, 2021 Friday

    *30 mins on stairmaster lvl2 HR aprox 140-150 - fasted cardio*

    shoulders

    dumbell seated military - 45lbs 5 x 12
    hammer strength reverse shoulder - 2 plates 6 x 12
    hammer strength front military press - 1 plate 5 x 12
    reverse fly - 5 x 12
    side laterals - 5 x pump
    cable upright rows - 5 x 12
    lying rear delt flys - 3 x 12
    _________________________________-

    370g egg white
    1 pack oats flavored
    1 drink mix
    -----------------------------------
    125g rice
    6.5 oz. chicken
    ----------------------------------
    125g rice
    7 oz. chicken
    ---------------------------
    125g rice
    1 cup spinach
    6 oz. chicken
    1 drink mix *pre workout
    -----------------------------
    1 scoop creatine
    2 drink mix
    1/2 gallon water * during workout
    --------------------------------
    125g rice
    1 cup spinach
    6 oz. chicken *post workout
    --------------------------------------
    1 scoop whey

    1,965 calories | 192g carbs - 25g fats - 228g protein
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