Andrew Martinez
Forum Replies Created
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Training: Rest Day
Weight: 162.2
Kcals: 3100kcals
Cardio: None
Step Goal: 10m
Thoughts:
Was thinking about implementing UL Rest Repeat instead of 2 days off in the weekend, just gonna try it and see and crack onTomorrow is Upper A and I’m already excited thinking about tomorrow
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I appreciate the replies, definitely after posting I kinda realized it was a question for myself and not for others haha, but I will definitely try it and keep on it for a while
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Training: Rest Day
Weight: 161.2
Kcals: 3080 kcals
Cardio: None (steps are high, 15-18k weekly average)
Step Goal: 10k
Thoughts:
Work kicked my ass yesterday, 20k steps total, good leg session. Feeling wrecked this morning upper body sore, legs sore, everythings sore.
Had a little drop in body weight which prolly explains being underfed and feeling like absolute dog when waking, adding in a bit more food today gonna see how body weight moves over time, plan is to add 5% to total intake for next week, weekend off gym and off today from work so i slept in an extra 2 hours. Same thing for tomorrow as well
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Lower B today
Weight: 163.2lbs
I finally got to watch the education series as it was locked for me, so I changed my upper lower split a bit just lowering pressing sets and pulling sets
Session:
Lower B
Preacher Curls x3
Lying Leg Curl x2
Hack Squat Machine x2
BB RDLS x2
Leg Extensions x2
Standing Calf Raises x3Was an amazing session, my legs are wrecked right now, just lifting with pure accuracy and focus on the muscle really does the legs justice, lowest my volume has been for legs in a while.
I’ll hit this session again in 4 sleeps as weekend is rest, didn’t wanna throw in more volume just want to keep it 2-4 working sets
Thoughts:
I struggle a lot with body dysmorphia, as I was 230lbs fat, got to 130 skinny, and dirty bulked to 180, back down to 158-160, now just ticking my weight back up slowly.
My main issue is looking at people on the internet and seeing I’m not lean and wanting to cut haha, I do have lose skin due to extreme weight loss, my legs are separated but not super lean with striations so are arms, shoulders, have some upper to mid abs, but my lower ab area is not the best (lose skin and fat) which has caused me years of bulking cutting back to back every 4 weeks haha, so I stay off social media as much as I possibly can and solely focus on my own goals, I’m not competing so I’m not looking to be shredded, just wanna be fucking massive, committing to the bulk hopefully don’t get fat along the way 😅
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I wrote a 5 day split, but due to work and life outside, i just decided to make me a upper lower program haha.
Upper A:
Incline DB Press x2
High Incline Smith Press x2
Pec Fly Machine x3
Bilateral Lat Pulldowns x3
Chest Supported DB Row x3
Dumbbell Lateral x3
Tricep Pushdowns x4
Lower A:
Ez bar cable curls x4
Barbell Back Squats x3
Leg Press x3
Lying Leg Curls x3
DB RDLS x3
Alternating Sets: Calf raise x4, Hanging Leg Raises x4
REST
Upper B
SA Lat Pulldowns x2
Chest Supported Machine Row x2
Close Grip lat Rows x2
Rear Delt Flys x3
Incline Smith Press x2
Flat DB Press x2
Machine Lateral x4
Rope Tricep x4
Lower B:
Preacher Curls x4
BB RDLS x3
Hack Squat machine x3
Lying Ham Curls x3
Leg Extensions x3
ALT SET: Calfs x4, Ab crunch x4
REST
REST
REPEAT
Could be to much volume idk, but well see, ran Upper B Today so it was good, back progressed in movements
Calories Still the same
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6/16/2025
I hit Pull A Today
5 sets of Lat
4 Sets of Upper Back
4 Sets of Rear Delts
6 Sets of Biceps
Pull A:
Bilateral Lat Pulldowns x3
Pendlay Barbell Rows x 2
Close Grip Lat Row x 2
Upperback Cable Row (Trap) x2
Rear Delt Flys x4
Ez Bar Curls x3
Bilateral Hammer Curls x3
Notes:
Session was good, Came off a full week off the gym to get fresh, used to RIR training so this is new but i love it, got after it and beat all my numbers from last block, Now just got 9hr shift and then relax after
Diet:
TD
3180kcal (Macro Tracked as enjoyment but still high nutrient dense foods)
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Thanks Jordan!