Old man shit

[b-boy]

Have you always trained 4x a week?

For the majority of my training years....yes
I have done different programs which had me training more but I always seem to gravitate back towards 4 days.

 

[b-boy]

Friday 4-5-24
Cardio - 30 min walk
Training - shoulders, traps, calves
Smith machine shoulder press - 4x 15,12,10,8
DB side laterals - 4x 15,12,10,9
Pec deck rear delt - 4x 12,10,10,15
Side lateral machine rear delt - 2x 15,12
Seated donkey calve raises - 5x 30,25,20,15,10
Hammer strength shrug machine (standing) - 4x 25,20,15,12

Diet

 

[b-boy]

Saturday 4-6-24
Cardio - none
Training - off
Diet -

 

[b-boy]

Vascular

 

[b-boy]

 

[b-boy]

Sunday 4-7-24
Cardio - 30 min walk
Training - off
Not much movement Saturday or Sunday, giving my body a nice rest and let my physique fill out a little, both my daughters came in town so just spent time with them.

Diet - gave myself on free meal which was homemade chili, but I added an extra 8 oz of deer steak to it (chili was made with lean ground beef 93/7).


Tracked the deer but not the chili.(free meal)

 

[CorgisOnTren]

Unrelated to the log (sorry ), but Justin gave you a little “shout out” on a recent podcast lol. Recalled working with you and mentioned how full you seemed to stay even on very low food and how he didn’t have to push calories too hard with you and you always stayed round!

 

[b-boy]

Unrelated to the log (sorry ), but Justin gave you a little “shout out” on a recent podcast lol. Recalled working with you and mentioned how full you seemed to stay even on very low food and how he didn’t have to push calories too hard with you and you always stayed round!

If you find the link to the podcast post it for me.

 

[CorgisOnTren]

If you find the link to the podcast post it for me.

AB Live - Is the Rebound Effect for Muscle Gain Real?

Justin Harris returns. Why do people freak out about dosing discussions? Do you shower before or after the gym?📘 THE SCIENCE OF ANABOLICS E-COURSE - Free Pr...

www.youtube.com

First mentions you without saying your name at 1:15:30ish, then drops your name later in the episode (can’t recall exactly when)

 

[b-boy]

AB Live - Is the Rebound Effect for Muscle Gain Real?

Justin Harris returns. Why do people freak out about dosing discussions? Do you shower before or after the gym?📘 THE SCIENCE OF ANABOLICS E-COURSE - Free Pr...

www.youtube.com

First mentions you without saying your name at 1:15:30ish, then drops your name later in the episode (can’t recall exactly when)

Ha ha ha, just listened, Justin hammered me with the diet that year, I felt flat but never looked flat.

 

[b-boy]

Monday 4-8-24
Cardio - 30 min elliptical
Training- chest and triceps
Hammer strength flat press - 4x 15,12,10,13
Cable Flys- 4x 25,25,20,17
Incline DB press - 4x 15,12,10,16
Push ups - 2x 30,28 (slow)
Rope pushdowns - 4x 16,12,10,8
Diamond push-ups- 3x 15,11,8
1 arm DB overhead ext - 3x 20,17,14
Diet -

 

[b-boy]

TUESDAY 4-9-24
cardio - 30 min walk post workout
Training - back and biceps
1 arm elbow tucked pulldowns - 4x 14,12,10,11
Hammer strength low row - 4x 12,10,8,14
DB pullovers - 4x 12,12,11,9
Hammer strength row machine - 4x 15,12,10,9
Assisted pullups (negatives) 2x 12,10
Seated bicep curl machine (2 arm) 4x 20,15,12,10
1 arm concentration curls - 4x 12,10,8,10
Diet -

 

[b-boy]

Wednesday 4-10-24
Cardio - 30 min elliptical
Training - off
Diet -

 

[b-boy]

Thursday 4-11-24
Cardio - 30 min walk
Training - legs at mega gym in Murray, KY
1 leg standing leg curl - 4x 20,15,12,25
Lying leg curls - 3x 15,12,9
Pendulum squats - 4x 15,12,10,10
Hack squats - 4x 12,10,10,17
Leg extensions - 4x 20,15,12,22
Adductors - 4x 15,15,12,10

Diet -

 

[b-boy]

Friday 4-12-24
Cardio - none, worked 12 hours overtime in filtration department and got 15,135 steps in
Training - shoulders, traps, calves
Hammer strength shoulder press- 4x 20,15,12,18
Bent over DB rear delt raises - 4x 15,12,10,17
DB side lateral raise - 4x 15,12,10,8
Barbell shrugs - 4x 20,16,12,10
Seated calve raise - 4x 30,26,20,17
Diet

 

[b-boy]

Saturday 4-13-24
Cardio - none worked 12 hours overtime in filtration department again 14,987 steps in
Training - off
Diet

 

[b-boy]

Sunday 4-14-24
Cardio - none lazy rest day
Training - off
Diet - lower calorie day, low activity

 

[kscowboy]

Brad-You start this long with macros at 300/300/100. Then you went to 300/250/60 and now it looks like now you have dropped that to 300/200/60. What was your reason for the drop?

 

[b-boy]

Brad-You start this long with macros at 300/300/100. Then you went to 300/250/60 and now it looks like now you have dropped that to 300/200/60. What was your reason for the drop?

Drop some chub!

 

[b-boy]

Monday 4-15-24
Cardio - 30 min walk post workout
Training - chest and triceps
Incline DB press - 4x 20,15,13,10
Hammer strength decline press - 4x 15,12,10,13
Cable crossover - 4x 15
Angled push-ups- 3x 20,15, 13 slow negatives
1 arm reverse grip pushdown - 4x 15,13,10,16
V-grip pushdowns- 4x 25,20,17,14

Diet-