Dw3’s fitness log

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Master Don Juan
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Health - Money - Family

Ppl 5 day

Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee

1/11/24: Day 1 Push 1

Flat Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

135x6, 155x5, 155x3

Standing Military Press

3 sets of 4 to 6 reps at 80% of 1RM

65, 75, 85

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

(Dumbbell improv)

35, 40,

Dumbbell Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

35,35


HIIT treadmill

10x30secondsx10mph
 

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Master Don Juan
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1/15/24 Day 3: Legs 1 (out of order)


Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

225, 225, 225

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

135, 145, 145

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

20, 20

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

145, 185, 195

(Optional) Seated Calf Raise no

3 sets of 8 to 10 reps at 70% of 1RM

Jab Sit-ups

25, 25,

HIIT treadmill

10x30secondsx10mph
 

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Master Don Juan
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1/16/24 Day 2 Pull 1


Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee

Barbell Deadlift

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

225, 225, 225

Barbell Row

3 sets of 4 to 6 reps at 80% of 1RM

135, 135, 136

Wide-Grip Pull-Up or Chin-Up (Weighted if Possible)

3 sets of 6 to 8 reps

No

One-Arm Dumbbell Row

3 sets of 6 to 8 reps at 75% of 1RM

55, 55,

Sit-ups

4x25
 

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Master Don Juan
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1/17/24; Push Day 2

Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee


1/17/24; Push Day 2

Incline Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

115, 135, 136

Seated Military Press

3 sets of 4 to 6 reps at 80% of 1RM

75, 95, 95

Dumbbell Triceps Press

2 sets of 8 to 10 reps at 70% of 1RM

60, 60

Dumbbell Rear Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

17.5, 17.5

HIIT:10x(10mphx15s)

Sit-ups

25, 15, 15, 15
 

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Master Don Juan
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First compliment on Monday that I have trimmed up. About 10 days in so that obviously felt great.
 

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Master Don Juan
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1/18/24 Pull 2 (D5)

Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee

Barbell row (warmup) + 4x6

135, 135, 135, 135

Chinup 3x6

55x4,70, 60x3,

1 arm DB Row 3x6-8

60, 60,60

BB Bi Curl 3x 8-10@70%

60,60,60
 

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Master Don Juan
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1/19/24 Legs

Supplements / diet:
Fasting 16-20 hours a day. Empty stomach or else the yohimbe will not work.

1000mg tongkat
600 mg fadogia
3000mg arginine
20mg yohimbe
Coffee

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

235, 235, 235

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

145, 145, 155

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

30, 30

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

195, 205, 215

HIIT: 15 second sprint (10mph)x 75s recovery

X,x, x, x, x, x, x, x, x,

Sit-ups

20, 20, 20, 20, 20

Sauna: 175 degrees, 15 min
 
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Master Don Juan
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Keep pushing it bro... gotta get those numbers up.
I know. So bad. This is 7 months with no working out whatsoever. I lost 100+ on all the staples. Also the best I have felt. Emotional sad boi is going further away by the minute. Big **** energy. Major libido boost. Major confidence boost. Louder, calmer: sharper and more assertive .
 
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Master Don Juan
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1/20/24
Usual supps
HIIT:
10x 15s sprint @10mph x 75 second break
Sauna : 175dx20
 

Captain Redbeard

Don Juan
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Do you feel like you are getting a good benefit from the tongkat? I've tried it before and maybe felt some effects but it was fleeting.
 

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Master Don Juan
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Usual supps

1/23/24 Pull 1

Barbell Deadlift

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

235, 235, 235

Barbell Row

3 sets of 4 to 6 reps at 80% of 1RM

145, 145,

Wide-Grip Pull-Up or Chin-Up (Weighted if Possible)

3 sets of 6 to 8 reps

No

One-Arm Dumbbell Row

3 sets of 6 to 8 reps at 75% of 1RM

60, 60, 60

Sit-ups

4x25

Sauna: 10 min (boss called)



1/22/24 Push 1

Flat Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

135, 155, 155

Standing Military Press

3 sets of 4 to 6 reps at 80% of 1RM

85, 85, 95

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

115, 115, 125

Dumbbell Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

40, 40

HIIT (15 sec, 10mph x 75 sec standing )

X,x,x,x,x,x,x,x,x,x

Sauna 175 degrees x
 

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Master Don Juan
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1/24/24 Legs
Usual supps

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

245, 245, 245

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

155, 165, 165

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

40x8, 40x8

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

215, 225, 235

HIIT: 15 second

X,x, x, x, x, x, x, x, x,

Sit-ups

20, 20, 20, 20, 20

Sauna: 175 degrees, 15 min
 

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Master Don Juan
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/2/24 Push 2

Incline Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

135, 145x5, 145x4

Seated Military Press

3 sets of 4 to 6 reps at 80% of 1RM

105,105x4, 105x40

Dumbbell Triceps Press

2 sets of 8 to 10 reps at 70% of 1RM

70,70

Dumbbell Rear Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

20,



2/1/24 legs

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

255, 255, 265

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

175, 175, 185

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

35x10, 35x10,

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

265, 275, 275

Sit ups

4x25



1/31/24Pull 1

Barbell Deadlift

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

245, 265, 265

Barbell Row

3 sets of 4 to 6 reps at 80% of 1RM

145, 145, 155x5

Wide-Grip Pull-Up or Chin-Up (Weighted if Possible)

3 sets of 6 to 8 reps

No

One-Arm Dumbbell Row

3 sets of 6 to 8 reps at 75% of 1RM

70, 70, 70



1/30/24 Push 1

Flat Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

155, 165, 165

Standing Military Press

3 sets of 4 to 6 reps at 80% of 1RM

95,95,105x4

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

125,135,145x4

Dumbbell Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

40,40



1/29/24 Legs

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

255, 255, 255

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

165, 175, 175

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

35x10, 35x10,

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

245, 245,

HIIT: 15 second

X,x, x, x, x, x, x, x, x,

Sit-ups

20, 20, 20, 20, 20

Sauna: 175 degrees, 15 min



1/27/24

HIIT (15@10)/75

X,x,x,x,x,x,x,x,x,x

Sit-ups

25,25,25,



1/26/24 Pull 2

Barbell row (warmup) + 4x6

135, 145, 145, 145

Chinup 3x6

55x4,70, 60x3,

1 arm DB Row 3x6-8

70, 70, 70

BB Bi Curl 3x 8-10@70%

70, 70, 70





1/25 Push 2

Incline Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

135, 145, 145x6

Seated Military Press

3 sets of 4 to 6 reps at 80% of 1RM

95, 105, 115x3

Dumbbell Triceps Press

2 sets of 8 to 10 reps at 70% of 1RM

65, 70

Dumbbell Rear Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

20,
 

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Master Don Juan
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2/6/24 legs

Barbell Back Squat

Warmup and …

3 sets of 4 to 6 reps at 80% of 1RM

265, 265, 275

Barbell Front Squat

3 sets of 4 to 6 reps at 80% of 1RM

185, 185, 195

Bulgarian Split Squat

2 sets of 8 to 10 reps at 70% of 1RM

50, 50

Standing Calf Raise

3 sets of 8 to 10 reps at 70% of 1RM

265, 275, 275

Sit ups

4x25



2/5/25 Pull 2

Barbell row (warmup) + 4x6

135, 145, 145, 155

1 arm DB Row 3x6-8

75, 75,

BB Bi Curl 3x 8-10@70%

70, 70, 70
 

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Master Don Juan
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This was one of those days I needed to just keep going. Only 3 days this week, taking weekend off, may sprint. I could have squared up with a bobcat i was so amped

2/9/24 Push 1

Flat Barbell Bench Press

Warm-up and …

3 sets of 4 to 6 reps at 80% of 1RM

155, 165, 165

Standing Military Press

3 sets of 4 to 6 reps at 80% of 1RM

105x4, 95, 95

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

135,145,145

Dumbbell Lateral Raise

2 sets of 8 to 10 reps at 70% of 1RM

45, 45x8



(off of schedule)

Curls

70x8, 70x8

Seated Overhead Tri press

75x8, 75x8

DB Rear Lat Raise

20, 25

DB Shrugs

60,70
 
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