[Andrew Martinez]

Weight: 163.7lbs

Training: Upper A

Kcals: 3300

todays training was solid, had little caffeine today and felt the effects for abit but then i had some energy pick back up after i ate my lunch at work, so overall feeling solid on lower caffeine for now.

Progressed on all my lifts except my second set of high incline smith, and actually the whole exercise just felt heavy for some reason, reps were a bit scrapy but going to do better next week, reducing my volume to 2 sets on all exercises, might be the reason why idk well see

[Andrew Martinez]

Sunday 29-Jun-2025

Rest day

Check in day for me aswell, weekly weight average is 162.7 which is .5 pounds up from last week so no changes to the plan as i am moving in the right direction.

I came to realization that i need to lower my caffeine intake as i was drinking a energy drink and i could feel my heart start racing. Dont wanna live like that haha

Plan moving foward is only coffee, no stims for now.

Calories was 3k today as im playing around with carb cycling since im not training, but still want cals high as output at work is still high and intense at times

[Andrew Martinez]

I have my last caffeine intake by 11am-12pm so it’s normally 12hrs ish before bed

I take
200mg magnesium glycinate
200mg l theanine
600mg ashwaganda
10mg of melatonin
Before bed haha

• This reply was modified 5 months, 4 weeks ago by  Andrew Martinez.

[Andrew Martinez]

Hey Marc! Yes I totally agree in my current phase of life I can only do 5-6hrs of sleep sometimes 7hrs on a good day haha, but yes caffeine has been my go to for a energy boost but going down and taking supps to improve sleep quality and try to squeeze out a bit more has been my goal, I love my upper lower split but it takes me 1.5hrs to train, kinda been thinking of body part split and do 4x per week at 45min session to get more sleep but I’m on the edge haha idk yet

[Andrew Martinez]

Yes I agree, I just removed all stimulants and just went to coffee, definitely feeling the withdrawals haha, I appreciate all the messages!

[Andrew Martinez]

Thank you guys for the reply’s! Will do i definitely do enjoy some caffeine pre workout just makes me feel good tbh haha 😅 but i will do this

[Andrew Martinez]

Training: Rest Day

Weight: 161.4lbs

Cardio: None

Thoughts:

Feeling absolutely wrecked today haha, feels good, think im gonna try 4x a week first before trying ULR Repeat as i didn’t even wanna get out of bed this morning.

Ive been making myself a meal plan/macro plan, im a hobby builder, this is just something i love doing so a full on meal plan isnt in the books for me.

But so far im on a budget and a have a very very tight schedule but this is what ive come up with

TD: ~3300kcals (all meals have salt added) try to hit 4g salt and try to keep potassium up but its hard sometimes as i dont have the budget for many variety of food, rice is just easier for me to make and keep in the diet than potatoes as reheating potatoes is trash haha

Meal 1: 5am

50g TBJP performance fuel

10g EAA

30g of dried prunes

Meal 2: 7:40am

75g oats

60g Rice (raw) i just add this to oats

1 scoop whey (would do 2 but budget is tight)

20g nut butter

100g frozen mango blend

2 boiled eggs

Meal 3: 2pm

225g Raw chicken

115g Rice (raw)

100g Banana

15g Oil

100g Frozen Spinach

Meal 4: 7-8pm (Last meal i load on carbs as i dont go to bed till like 11-12pm for next day)

225g Raw Chicken

165g Rice (raw)

100g Bananas

15g Oil

100g Frozen Spinach

NTD: ~3050kcals is the same but meal 1 is just taken out as im not training, i still like to have higher intake as my job is pretty intense and going super low isn’t necessary for me so Pre Workout carbs arent needed just meal 2 becomes meal 1

I do allow myself macro matched meal on my last meal, just enjoyment and sometimes i go out with girlfriend and family! or any meal to be exact

I work 9-6, so my sleep is a bit compromised but i feel great on 5-6hrs, i got 8hrs one night and idk i felt like shit on 8hrs maybe im crazy but it works for me.

[Andrew Martinez]

Training: Lower B
Preacher curl x3
Lying leg curl x2
Leg press x2
BB SLDL x2
Leg extension x2
Calf raise x3

Weight: 164.4
Kcals: 3300
Cardio: none

Thoughts:
Was a good training session, was most excited/nervous for SLDL, all time PB was 405lbs but that was long ago, getting back to a deadlift had got me feeling good.

Gotta start saving money so budget bulking is gonna be my way of life now, writing a meal plan so I can make meals on my off days on work and have them prepped without me having to scramble to make my meals right before haha this is a hobby for me so keeping is simple and flexible is how I like to make my meal plans

[Andrew Martinez]

Training: Upper B

Flat plate loaded press x2

High Incline Db Press x2

Db lateral x3

SA Lat Pulldown x2

Upper back Row x2

Rear Delt row x2

Tricep ISO x3

Abs x3

Weight: 165.3

Kcals: 3300

Cardio: None

Thoughts:

Felt better today so I trained, was a good training session, originally I was suppose to start with back, but I wanted to see if I could progress back even it being later in the session, and I did, so gonna run with this

Weight jumped up a lot, less steps yesterday sodium kept high, and water was set higher, ig it worked because I feel better today

Connection with each muscle is insane, I can literally feel the fibers firing even if that sounds crazy, that’s how intense I feel the muscle, hated upper lower, but now I can’t wait for next upper session, almost got distracted and wrote myself a bro split cause arm day is fun, but progress is fun aswell with upper lower 😂

• This reply was modified 6 months ago by  Andrew Martinez.

[Andrew Martinez]

Thank you! Will keep all this in mind!!

[Andrew Martinez]

Thank you all 🙏🏽

[Andrew Martinez]

Training: Rest Day

Weight: 162

Kcals: 3300 Kcals

Cardio:None

Step Goal: 10k

Thoughts:

Yesterday I felt off, super tired and exhausted, well sure enough I think I caught a mini cold or something, mid day yesterday my throat got scratchy and I just felt the mental and physical fatigue just wear me down at work. Got home and laid in bed and didn’t get out at all

Woke up 8hrs of sleep, man I swear I felt terrible after 8hrs all the time just headaches all the time, but woke up felt a little bit better, still throat hurts a bit, still feel the mental fatigue wearing me down a bit, just gonna rest and recover today if I don’t feel good by tomorrow morning I’ll rest, my split is rolling so it allows me to easily push back days if I need to, steps most likely will be down due to not giving my body so much more to recover from

[Andrew Martinez]

Ahhh okay thank you Oscar!

[Andrew Martinez]

Training: Lower A

Ez bar cable curl 3×8-12, 13-17, 13-17
Lying Leg curls 2×10-15
Smith Squat 2×5-9, 10-15
Dumbbell RDLS 2×5-9, 10-15
Leg Extensions 2×8-12
Adductors 2×8-12
Leg Press Calf Raise 3×10-15

Weight: 160.6 (huge drop for me)

Kcals: 3200

Cardio: None (steps 17k average now)

Step Goal: 10k

Thoughts:

Man I was absolutely fucked today, work and training yesterday was brutal which caused a 2lb weight drop and I felt it. Going to increase cals by 5% just to account for the new activity at work. Sore as hell right now but we are still cracking on

Training was good, my job has me lifting 40-80 crates so I’m taking out any lower back loading squats just because I did smith, and it was ass my lower back was so tired and taxed that I got nothing out of my quads, so hack squat it is for next week. RDLS are staying in as I get the nastiest pump in my hammies even if my lower back gets loaded. Plus don’t got hyper or seated leg curls. Really connected with leg extensions more I didn’t know why I wasn’t feeling the connection, sure enough I was fully contracting the muscle at the top and my second set was brutal.

Time for 9hr work day, rest tomorrow from work and gym.

[Andrew Martinez]

Training: Upper A
Incline Db Press 2×5-9
High incline smith 2×5-9
Machine Laterals 3×8-12
Bilateral Lat Pulldowns 2×10-15
Upper back Incline Db Row 2×10-15
Rear Delt High Dow 2×10-15
Straight Bar Tricep Pushdowns 3×5-9,10-15,10-15

Weight: 162.0

Kcals: 3100

Cardio: None

Step Goal: 10k

Thoughts:

Training was good, slept 6hrs and felt amazing to be honest, was on edge about doing upper Lower rest repeat or do it in a way where weekends are off, I just asked my girlfriend to pick a number and ran whatever that number was haha (which was upper lower rest repeat)

My rotations for A & B rotations is just the same exercises but sequencing is different, so A is heavy push rep range light pull Rep range and B is flipped, just my preference, connection with these movements is insane so this is just gonna be a rotation for me. same for legs, I’d do heavy hams (5-9,8-12) light quads (10-15,12-15)

Exercises are all the same for rotations variation

Got a 9hr work day and client check ins after work.