[Cope1977]

Yesterday was arms. I haven’t had an only arms day in a very long time and it felt wonderful. Really focused on full ROM and hard contractions at the end of each movement. I ended up hiring the Coach/Trainer, will be doing monthly’s for the next 4 months until I can pay for a 1 year lump sum. This isn’t his requirement, it’s mine but it does save quite a bit of money and gives both of us a level of commitment. This week he will workout my workouts, nutrition and supplements. I am going down to workout with him again this Thursday, for a push session.

I am 99% sure my SIBO has returned. I’ve requested the proper antibiotic from my Dr. and have tried to get my supplements in proper order. Digestive Enzymes in the morning with my preworkout meal, probiotics in the evening 30-45 minutes after my evening pre-bed shake. I’ve also changed my post workout carb from apple cinnamon Cheerios to Cream of Rice. Same amount of carbs but 30g less sugar. I hope that helps keep the bacteria more in check.

Arm Workout

A1: Seated Cable Cross Extension – 14, 12

A2: Single Arm Preacher Curl – 11, 15

B1: Smith Banded JM Press – 11, 11

B2: Cable Neutral Grip Rope Curls (fat grips) – 12, 17

C1: Seated Overhead Rope Extension – 12, 15

C2: Standing Incline Cable Curls – 13, 19

As I am now into my “off-season” I have reduced cardio to just walking 2 miles per day, post workout. That still gets me over 10k steps per day but I’m not focusing on the 12k and 20k I was doing previously. I’m keeping cardio at the 2 miles for my NTD as well, after I do mobility and stretching.

[Cope1977]

It has been a crazy couple of days. Averaged 14k steps the last two days. Hit Legs Thursday morning and then drop 2.5 hours to workout with a professional trainer.

Legs

Seated Leg Curls – 5, 9

Banded Leg Press – 10, 17

Lying Leg Curls – 12, 16

Leg Extension – 17, 16

Walking Lunges – 100 x 20 steps x 2

Adductor – 13, 12

Abductor – 22, 20

The Trainer took me through proper set up and form for Rope Row, V-Bar Row, Neutral Grip Pulldown, Trap Bar Lat Focused Deadlift and Lat Pullover. I found out my set ups were off and I was not contracting properly at the start nor finish of the exercises. I was basically just moving the weight from A to B. Used half or less of my normal weights and in under an hour, I was completely smoked. A pump so strong that at the end, I couldn’t feel the contractions anymore. It was brutal and I loved every minute of it.

I actually struggled to get my food in after that workout but today, my appetite is through the roof. I added one small beef and rice meal but if I didn’t control myself, things could go bad quickly. Today was a NTD and a much needed rest after yesterday. I did hire the trainer for the next 4 months at which point I plan to pick him up for a full year contract, I just can’t afford to pay the entire year in one shot, due to the holidays and upcoming expenses. But, I’m moving in the direction to compete next year.

[Cope1977]

Had a great push day today. Since talking to a coach, I have really focused in on execution and the mind muscle connection. With more food, the pumps have been great. Recovery is very good and once I get my GI back on track, I should start seeing some great results.

[Cope1977]

Finished yesterday with 13.9k steps. Weight this morning was 212.1 lbs (-0.4). Yesterday was my “low” carb day, since it was a NTD. I’m not saying this is “right” but it is what I did. I cut out my preworkout and intraworkout carbs, which took about 80g out and ate per my plan the rest of the day. Yesterday, Joe Bennett released Terrence Ruffin’s new off season workout. It’s focused on upper body and the coach I will be hiring this spring wanted me to focus there as well, so it was a good fit. Day 1 was pull.

Single Arm Cable Pulldown x2

Chest Spt Row (upper back focus) x2

Chest Spt Machine Row (Lat Focus) x2

D1 – Low Back Extensions x2

D2 – Reverse Pec Dec x2 w/Drop

Single Arm Preacher Curl x2

Standing Incline Cable Curls x2

Ab Mat Crunches x2

Finished with 2 miles on the Treadmill.

For the constipation, I added 7 ounces of Prune Juice to my preworkout meal, and removed 1 scoop of CoR. I am spreading out my fish oil caps to have one with each meal I have at work. And finally, I added 24g of Chia Seeds to my prebed shake. I sure hope this helps.

[Cope1977]

This weeks check in photos

[Cope1977]

Finished yesterday with 16.2k steps. Weight this morning was 212.5 (+0.5). Not sure if the increase is from bringing my carbs up or from constipation. Really wish I could get regular. Today is a NTD, so I did 38 minutes of mobility/stretching and then walked for 65 minutes (3.66 miles). I will be starting a new workout program tomorrow. One that is Pec and Back focused. I ran PPL for 12 weeks and progressed my lifts. I’m only changing to focus on the two lagging areas and get a more complete physique.

[Cope1977]

Friday I hit legs with an arpneuro running electric current through my quads and hamstrings. That was something else!! Yesterday I had a great push session and this morning I did a lat width focused workout.

For the week I was down 2.3 lbs to 212. I have increased calories to 3000. Will continue to reverse diet out of this 16 week cut. Hoping to hit 210 and maintain there / recomp.

[Cope1977]

Finished the 24th with 18.3k steps. Yesterday was Thanksgiving and a scheduled NTD. I woke with a weight of 210.2 (-0.8). I did 30 minutes of mobility and stretching, followed by a LISS 9 mile walk. Ended the day with 24.6k steps and a stomach ache b/c I at an entire apple pie!

Back on track today. Up at 0300 and hit the gym for mobility and 40 min of cardio. This afternoon I am traveling to a larger gym about 3 hours away to work legs, with electronic stimulation. Planned workout is below.

A1 – Adductor

A2 – Abductor

B – Seated Leg Curl

C – Pendulum Squat

D – Lying Leg Curl

E – Hack Squat

F – Leg Extension AMRAP with drops

G – Calves

For B-E the plan is to do a Top Set (6-8) and then two back off sets 9-12, 13-15.

[Cope1977]

Finished yesterday with 16.7k steps. Finally took two laxatives and got some relief. Slept like a rock. Weighed 211.0 lbs this morning, down 2.3 lbs from the day before. Today I added 20g of carbs, 10 each to the two chicken breast meals. Absolutely crushed my pull workout this morning.

[Cope1977]

Finished yesterday with 20k steps and I once again hit my macros. Weight this morning was 213.3 (-0.3). I really need a BM, it has been since Friday morning. Sorry for the TMI! Slept like crap again last night. I fall right asleep at 2030 but then wake up around 0030 and toss and turn until 0200 when I finally just get up and hit the gym.

Today was Push. I believe I have found a local coach and after he went through my pictures said I needed to work on my Chest and Lats. He believes I can compete next year in the Light Heavyweight division. I am interested to see the contract. So today, I moved incline up to the first movement.

Reverse Banded Incline Bench – 275×8; 245×9; 185×13

Roller Cable Fly – 200×8; 160×11; 120×14

Flat DB Press – 100s x 5; 80s x8; 60s x11

Lying Cuff Laterals – 140×7; 110×13; 90×20; D1 60×12; D2 45×14

Single Arm Tricep Extension – 85×7; 70×11; 55×15; D1 40×11; D2 25×12

Straight Bar Pushdown – 100×14; 80×15; 80×16

Finished with a 2 mile walk on the treadmill at 2 degrees incline and a speed between 3.6 and 4.2 mph.

[Cope1977]

Finished yesterday spot on for macros and with 17.6k steps. Weight this morning was 213.5 (-0.8). This past Saturday I added in 37.5 mg of Phentermine. I really wish I would have had this 4 weeks ago. It makes eating on schedule very easy and seems to even give a little extra energy in the morning for my workout. I talked to my Clinic about the cravings I was having and the inability to stop eating, once I went of plan. They thought this would help for the next 90 days.

Today was a NTD, so I did some mobility work and then 1 hour and 40 minutes on the treadmill, for 5.5 miles. Tomorrow is push.

I had filled my cart yesterday with Supps and clothing but the shipping was 44 pounds! That’s about $53 USD. I just couldn’t do it. Hopefully there will be a stateside warehouse soon b/c I really would like to be wearing and using the products.

[Cope1977]

Here are the progress pics. My wife was nice enough to put this together.

[Cope1977]

Day one of the new meal plan was perfect. Weight this morning was 214.4 (-1.2). Finished yesterday with 21k steps. Slept like absolute garbage. I was really feeling my back workout from yesterday. I finally said to heck with it at 0200 and got ready for the gym.

Today, I did Sasan’s leg day from the video, with only a few alterations due to equipment. It was truly awesome. I felt it after the second ham/quad superset working set!

A1 – Adductor – 150×16; 15; 15; 15

A2 – Abductor – 150×22; 160×21; 165×21; 170×20

B1 – Seated Leg Curl – 250×8; 7; 7; 7

B2 – Leg Press – 5pps x 22; 6pps x 21; 7pps x 17; 6pps x 22

C1 – Seated Leg Extension – 150×20; 18; 140×16; 100×18

C2 – Ham/Glute Leg Press – 3pps x 8; 4pps x 12; 5pps x 11; 6pps x 13 (I don’t do these, took a bit to figure it out!)

D1 – Calves on Leg Press – 6pps x 15; 5pps x 17; 16; 22

D2 – Seated Calf Raise – 90×16; 10; 70×11; 13

Finished off with 35 minutes on the Treadmill to get 2 miles in.

[Cope1977]

First attempt at posing practice!

[Cope1977]

Did a full carb load yesterday and woke up at 215.8 lbs this morning. I was actually surprised it wasn’t more. Ended yesterday with 13.4k steps. And I slept like a baby last night.

Up at 0400 this morning, had my preworkout meal and headed to the gym for Push. This may have been the best workout I have every had. Every movement I felt in the target muscle and the pumps were huge. I actually added an extra set to everything, I just couldn’t get enough of the feeling. I felt like the biggest guy in the gym, which I was the only guy, so it was true!!

Chest Spt Row – 330×9, 290,12, 250×12

Neutral Grip Pulldown – 240×12, 200×16, 160×16

Barbell RDL – 455×5 (PR), 405×8, 315×12

Full Stop Bent Over Barbell Row – 225×9, 185×13, 135×20

Reverse Pec Dec – 170×7, 135×13, 95×18; D1 50×18, D2 35×16

Incline Cable Curls – 200×8, 140×15, 90×20; D1 50×18, D2 30×30

30 minutes on treadmill. Also did some posing practice. Definitely need more practice!!

Meal Plan changes today. 258P, 307C, 51F approx 2719 calories, up from 2610.

Pre/Intra – COR, Gatorade, Glutamine, Fairlife Protein (45P, 68C, 2.5F)

Post – Cereal, Blueberries, Fairlife (38P, 97C, 11F)

M1 – Sirloin Steak, Rice (46P, 44C, 32F)

M2 & M3 – Chicken Breast, Rice (47P, 33C, 2F)

Pre Bed – Vegan Protein, Strawberries, Fairlife Milk (35P, 32C, 2F)

Tomorrow I have Sas’ leg workout programmed!!