Approved Log Domestic Supply Beligas Pharmaqo - Test Winstrol Anavar masteron bpc Cutting Cycle Log

[SteveMobsterG]

When I did the daily grind I'd often surprise myself if I went to the gym right after work

 

[2Thick]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

You are a true working man both in and out of the gym. We give you a lot of credit for that. And it definitely is reflected in this Log. @Noah Wixx

 

[Ulter]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

Your arms look fantastic. @Noah Wixx They look really thick at the peak. So whatever you're doing is working.

 

[ROIDDERS]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

@Noah Wixx You are the man for sure. Always kicking ass in the gym and taking names. And I'm glad to hear that you really enjoy your new job.

 

[ceo]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

bros you are my hero. you are turning into a working man like me. guys like us the true BBC's, working hard and playing hard in and out of the gym @Noah Wixx

 

[RoySimpson]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

@Noah Wixx Biceps are looking insane bro! Your progress has been wild!

 

[ballin2504]

Wednesday October 29 2025
@domestic-supply.com

Currently 243lbs

This week was a hard 40hrs every route i had was really heavy delivers with alot of walking mixed in, definitely earned that paycheck this week.

I dont know how i had this in me, i did 13 movements and instead of 3 sets i added in a 4th set for the majority of my lifts.

I did alot of volume which really tested me on a mental level, quit is not in my vocabulary so i dug deep and get it done.

I found myself battling my mind as i was really tired and run down, i had two options leave my gym shorts and t shirt at home or take them, i knew if i packed them id feel guilty if i didn't get to the gym, so i left myself no excuses or options.

I worked 11hrs i dragged myself into that gym and i fucking went all out and most certainly left it all in the gym for pull day.

I was pleasantly surprised the gym now had dumbbells that go up to 140lbs, so naturally i had to start small and tried the 105lb and 110lb dumbbells, those one arm bent over rows took so much out kf me, man i felt strong and the pump was fantastic, seemed like everything was on point last night, activation, pump and mind muscle connection all connected together.

I really am starting to think this physical job is pushing my mind and pushing my body into places and gears i never knew i had in me, i never thought i could work hard labor for 11 hrs and somehow still push my mind and body, im discovering alot about breaking limitations, in some ways i feel being physical all day and moving around is warming up and activating my body to the point that when i step into that gym im locked in and focused.

The most important part im having fun again and motivated to get after it.

Back/Bicep/Traps/Forearm

SeatedCableRow 20/15/12/10
100lbs/120lbs/240lbs/260lbs

Lat Pull-Down 20/15/12/10
100lbs/120lbs/160lbs/180lbs

Single Arm Dumbbell Row 5/5/5/5/5
105lbs/105lbs/105lbs/105lbs/110lbs

Straight Arm Pull-Down 20/15/12/10
70lbs/90lbs/110lbs/130lbs

Bodyweight Pull-Up 240.6lbs
5/5/5/5

Reverse Pec Dec 15/12/10
120lbs/132lbs/144lbs

Dumbbell Shurgs/10/10/10/20
105lbs/105lbs/105lbs/55lbs

Face Pulls 20/15/12/10
30lbs/40lbs/50lbs/60lbs

Single Arm Cable Curls 20/10/10/15
20lbs/60lbs/70lbs/10lbs

Cable Curl 20/10/10/15
80lbs/100lbs/110lbs/50lbs

Single Arm Side Curl 10/15/20
40lbs/30lbs/20lbs

Dumbbell Wirst Flexion/Curl 25/25
25lb Plate

Dumbbell Flexion 12/12
25lbs/25lbs

@Noah Wixx brother looking like a tank! You’re definitely putting in some great work and growing like a weed! Keep killing it.

 

[Noah Wixx]

Monday Nov 3 2025
@domestic-supply.com

I really tested myself today with push day i just wanted to see what was possible, my first 4 sets i did volume and any set of 5 you see was me going as strong as i could possibly go, i wanted every rep to be a damn dog fight it couldn't come easy i wanted to feel the struggle in my mind and my body on those sets after exhausting it, i needed to know what is possible when you wont quit and cant quit on yourself.

I heard in a speech today, quitting ways ounces, regret ways tons, you dont ever want to look back and think if i would have just done this or if i would have stuck this out.. man how great could i have been one day... now its to late and that day has pasted on by. I dont want to be that person when im older one day and have regret with this jounery and in this life.

I had mutiple points today i wanted to quit and battled my mind... i kept telling myself my purpose and my journey outweighs quitting, if i quit now i will quit elsewhere and then it becomes a pattern then the excuses start happening. My fight goes much deeper than i can physically explain, i just have this feeling that pulls at me when im trianing and locked in that wont let me down, i always find i can push even one rep more, by any means finding a way is what makes champions in this life.

I hit 105lb dumbbell bench today and they are alot heavier than i thought as this was my first attempt i had 5 hard reps, in the end i got it done and didnt quit, when i went to lay back and kick them things up...i was like fuck i dont know if i can loft these... i said fuck that you unracked them your here, you have nk choice press this weights till failure, what kind of person would i be if i quit because i let doubt creep in... so pressed them we did for 5 reps.

Chest/Delts/Shoulders/tricep

Dumbbell Chest Press 20/15/12/5/5
45lbs/50lbs/80lbs/90lbs/100lbs/105lbs

Pec Dec Machine 20/15/12/10/5
180lbs/205lbs/220lbs/230lbs/312lbs

Incline ChestPress Machine 20/15/12/10/5
144lbs/156lbs/160lbs/170lbs/200lbs

Cable Incline Fly 20/15/12/10/5
20lbs/30lbs/40lbs/50lbs/52lbs

Seated Shoulder Press Machine 20/10/10
60lbs/70lbs/80

Cable Front Raises 20/10
40lbs/50lbs

Side Raises 20/10
20lbs/25lbs

RopePushdown 20/15/10
40lbs/50lbs/60lbs

Cable Pressdown 20/15/10
100lbs/120lbs/140lbs

Single Arm Rope Kickback 20/15/10
20lbs/22lbs/25lbs

 

[Noah Wixx]

Sat Nov 29 2025
@domestic-supply.com

I felt it appropriate with sharing four quotes that resonate with me deeply and how im viewing my jounery, ive opened up so much on the last few evo podcasts. I finally am starting to figure myself out. I have fully let out into the world my traumas my pain everything that held me back, how i am utilizing this for my return into the gym and getting my jounery back on track.


A prepared mind craves the worst conditions because it knows that pressure brings out its best and exposes almost everyone else. - David Goggins

Don't stop when you're tired. Stop when you're done". - David Goggins

Don't focus on what you think you deserve. Take aim at what you are willing to earn!" – David Goggins

At first, when you push beyond your perceived capability your mind won’t shut the fuck up about it. It wants you to stop so it sends you into a spin cycle of panic and doubt, which only amplifies your self-torture. But when you persist past that to the point that pain fully saturates the mind, you become single-pointed. The external world zeroes out. Boundaries dissolve and you feel connected to yourself, and to all things, in the depth of your soul.
David Goggins


I find it absolutely necessary i put myself through hell in the gym how else will i find what i truly am capable if i do not do that ? The majority of you know my style by now and being soft/comfortable/easy is not in my nature. I created a program i was absolutely obsessed with perfectionism when making it.

I set myself up for success because the way i see this i cant lose i dont lose i do what is required and then push past what is required for reaching a new level of discomfort, i do this because this just isn't about growing muscle this is about absolutely suffering in my mind first and foremost. I know in my heart it must be this way as the mind will quit before the body ever can or will, this jounery isnt about just muscle its about looking myself in the mirror and asking myself did i do enough could i do more ? Can i push past all limits and find a new gear i can shift into in my life outside and inside the gym.

This program sets me up for not only living in hell and being uncomfortable forcing growth in all aspects, it also makes it so if i miss leg day i can still grow my legs and progress with two days if i somehow cant hit the third day.

I set this up in a way i work legs all 3 days so either way im hitting them bare minimum twice a week, i split it up to make it more attainable to complete, this is the most indepth program ive ever taken on in my life.

The goal was blance as much as possible and not leave any body part behind hit everything in shuch a way i force growth regardless and have to go into shuch a dark place in my mind utilizing my past traumas to bring the best sides out of me and never quit on myself.

I have alot of super sets in this program i have bare minimum 15-17 movements in my workout days from upper body into lower body plus abs and calf work as finishers each day.

Keep in mind this tonight was my first workout back in what a month or a little over since i crashed my estrogen, i went as hard as i could. I got half way through it after legs and felt like i wanted to puke i was drained... i had two choices tell myself it was good enough you took alot of time off, or as the quote above outlined, Don't stop when you're tired. Stop when you're done". I dont lose and i dont quit on myself, i finsh the work i start, so regardless of battling my mind and wanting to puke... i finished this hellish program in its entirety, my growth doesnt care about my feelings whats tired anyway, id rather complete this then leave the gym a loser.

I will post my first day back today as well as the rest of my program days so everyone can get an idea of how insane this program actually is lol, i never claimed i was a sain person just a driven one lol

My goal is inspiring others no matter how new you are with working out or bettering the life jounery you are currently on, my goal is to show you anything is possible if you just believe you can and are willing to put in the work for earning what you truly believe you can set out and achieve.

I know we are all struggling with things in life that we dont talk about, even if you remain silent if just reading this helps you i hope it gives you you the spark needed just to start believing its possible, its all possible.


Anything with a are main lifts for the day.

The R and number after represent the reps for each set as well as the lbs lifted for each set, i have tons of variation on rep ranges and sets.

I laid everything out in a format easy for following including supersets and finisher work at the end of the workout as well as pre and post cardio.

Calories currently are as follows
3,500 a day
300g protein
400+ g of carbs
100g fat

majority of my calories with my job and work schedule will consist of 4 scoops utant mass gainer shake which is 2,200 calories on its own with 126g protein and 404g carbs im splitting the shakes out throughout the day.

The last 1,300 calories will consist of real food chicken thighs, lean ground beef, almond butter, avocados, broccoli keeping it basic and simple, as many of you know its hard to eat 7 meals a day, this is just a specialized approach so i can trian and grow at a high level and attain the goals im after.

Ive done a complete reset with vitamins and minerals, fish oil, enzymes, probiotics N2SlynX greens powder and creatine.

So far today ive had atleast 100 ounces of water taking supplement along with my 2 scoops of mass gainer so far.

I have to re up on N2Guard so i can incorporate that again at some point.

Im done telling myself i dont feel good or i cant or next week, this is my resurgence back into the fold.

So far ive had 2,060 calories not much left to go for the night, 3 scoops of my mass gainer 2 avocado cups and 2tbsps of almond butter.

I pulled a ton of chicken thighs that im cooking on sunday so i can eat a proper diet from here on out, for day one this will work with what i got.

I apologize for the lack of updates and being around i had to figure out my crushed E2 and why i felt like i had the flu without actually being sick, it was literally hell since my previous update, i think coach and i got it figured out and im doing alot better and if i can workout like this and maintain it, i think we are back on track.

Enjoy the update everyone Wixx


DAY 1 — PUSH + LEGS (A)

Warm-Up: 10-minute incline walk
Distance 0.33/Speed 2.0/Incline5.0/Calories 43

MAIN LIFTS
★ Barbell Bench Press — 4×5–8
8R/175lbs/8R/185lbs/8R/195lbs
7R/205lbs

★ Incline Barbell Bench Press — 3×6–10
10R/135lbs/8R/140lbs/6R/145lbs

UPPER BODY SUPERSETS
Superset 1:
★ Cable Row — 3×8–12
12R/180lbs/12R/200lbs/10R/220lbs

★ Dips — 3×6–12
235lbs BW+20LBS 10R/10R/6R


Superset 2:
★ Seated DB Shoulder Press — 3×6–10
10R/30lbs/10R/35lbs/8R/40lbs

DB Lateral Raise — 3×12–15
12R/17.5lbs/12R/20lbs/12R/25lbs


LEGS
★ Leg Press — 4×8–12
12R/200lbs/12R/250lbs/12R/300lbs/12R/400lbs

Leg Extensions — 3×12–15
12R/100lbs/12R/120lbs/12R/125lbs

Cable Pull-Through — 3×10–15
10R/10R/10R @30lbs

Cable Hip Abductor — 3×12–20
12R/12R/12R @20lbs

ARMS SUPERSETS
Superset 3 (Triceps):

Rope Pushdown — 3×10–15
10R/100lbs/10R/110lbs/15R/60lbs

Overhead Rope Extension — 3×10–12
12R/30lbs/12R/40lbs/12R/50lbs


Superset 4 (Biceps):
EZ-Bar Curl — 3×8–12
12R/65lbs/12R/75lbs/12R/80lbs

Incline DB Curl — 3×8–12
10R/20lbs/10R/25lbs/12R/17.8lbs


FINISHERS
Seated Calf Press — 3×10–15
15R/120lbs/12R/130lbs/10R/140lbs

Hanging Leg Raises — 3×8–12
10R/10R/10R

Post-Walk: 10-minute incline walk
Distance 0.41/Speed 2.5/ Incline 5.0/ calories 54

Here are my other two days of workouts for my three-day split. Plus an overview of bodypart sets and the breakdown.

DAY 2 — PULL + LEGS (B)

Warm-Up: 10-minute incline walk


MAIN BACK WORK
★ Pull-Ups — 3×4–6
★ Cable Row — 4×6–10
★ Lat Pulldown — 3×8–12

UPPER BACK SUPERSET
Superset 1:
Reverse Pec Deck — 3×12–15
Face Pull — 3×12–20

LEGS
★ Rack Pulls — 3×5–8
★ Leg Press (High Foot) — 3×8–12
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 2×12–15 ← included again for balance

ARMS SUPERSETS
Superset 2 (Biceps):
Hammer Curl — 3×8–12
Cable Curl — 3×10–15


Superset 3 (Triceps):
Rope Pushdown — 3×10–15
Straight-Bar Pushdown — 3×8–12


FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12

Post-Walk: 10-minute incline walk




DAY 3 — LEGS + SHOULDERS + ARMS (C)

Warm-Up: 10-minute incline walk

MAIN LEG WORK
★ High-Bar Squat — 4×5–8
★ Leg Press — 3×8–12
Lying Hamstring Curl — 3×10–15
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 3×12–15


UPPER BODY SUPERSET
Superset 1:
★ Barbell Overhead Press — 3×5–8
DB Lateral Raise — 3×12–15


ARMS SUPERSETS
Superset 2 (Biceps):
Barbell Curl — 3×6–10
Reverse Curl — 3×10–15


Superset 3 (Triceps):
Skull Crushers — 3×8–12
Rope Overhead Extension — 3×10–12

FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12

Post-Walk: 10-minute incline walk




WEEKLY SET TOTALS PER MUSCLE GROUP (with leg extensions added)

Balance Overview

Muscle Group Weekly Sets Balanced? Notes

Chest 10 ✔ Solid, not excessive
Back 12 ✔ Excellent coverage
Delts 10 ✔ Well balanced
Biceps 12 ✔ High, great for arm focus
Triceps 10 ✔ High but appropriate
Quads 12 ✔ Perfect with leg extensions
Hamstrings 9 ✔ Balanced
Glutes 9 ✔ Balanced
Calves 9 ✔ Good
Abs 9 ✔ Good

 

[the_alcatraz]

Sat Nov 29 2025
@domestic-supply.com

I felt it appropriate with sharing four quotes that resonate with me deeply and how im viewing my jounery, ive opened up so much on the last few evo podcasts. I finally am starting to figure myself out. I have fully let out into the world my traumas my pain everything that held me back, how i am utilizing this for my return into the gym and getting my jounery back on track.


A prepared mind craves the worst conditions because it knows that pressure brings out its best and exposes almost everyone else. - David Goggins

Don't stop when you're tired. Stop when you're done". - David Goggins

Don't focus on what you think you deserve. Take aim at what you are willing to earn!" – David Goggins

At first, when you push beyond your perceived capability your mind won’t shut the fuck up about it. It wants you to stop so it sends you into a spin cycle of panic and doubt, which only amplifies your self-torture. But when you persist past that to the point that pain fully saturates the mind, you become single-pointed. The external world zeroes out. Boundaries dissolve and you feel connected to yourself, and to all things, in the depth of your soul.
David Goggins


I find it absolutely necessary i put myself through hell in the gym how else will i find what i truly am capable if i do not do that ? The majority of you know my style by now and being soft/comfortable/easy is not in my nature. I created a program i was absolutely obsessed with perfectionism when making it.

I set myself up for success because the way i see this i cant lose i dont lose i do what is required and then push past what is required for reaching a new level of discomfort, i do this because this just isn't about growing muscle this is about absolutely suffering in my mind first and foremost. I know in my heart it must be this way as the mind will quit before the body ever can or will, this jounery isnt about just muscle its about looking myself in the mirror and asking myself did i do enough could i do more ? Can i push past all limits and find a new gear i can shift into in my life outside and inside the gym.

This program sets me up for not only living in hell and being uncomfortable forcing growth in all aspects, it also makes it so if i miss leg day i can still grow my legs and progress with two days if i somehow cant hit the third day.

I set this up in a way i work legs all 3 days so either way im hitting them bare minimum twice a week, i split it up to make it more attainable to complete, this is the most indepth program ive ever taken on in my life.

The goal was blance as much as possible and not leave any body part behind hit everything in shuch a way i force growth regardless and have to go into shuch a dark place in my mind utilizing my past traumas to bring the best sides out of me and never quit on myself.

I have alot of super sets in this program i have bare minimum 15-17 movements in my workout days from upper body into lower body plus abs and calf work as finishers each day.

Keep in mind this tonight was my first workout back in what a month or a little over since i crashed my estrogen, i went as hard as i could. I got half way through it after legs and felt like i wanted to puke i was drained... i had two choices tell myself it was good enough you took alot of time off, or as the quote above outlined, Don't stop when you're tired. Stop when you're done". I dont lose and i dont quit on myself, i finsh the work i start, so regardless of battling my mind and wanting to puke... i finished this hellish program in its entirety, my growth doesnt care about my feelings whats tired anyway, id rather complete this then leave the gym a loser.

I will post my first day back today as well as the rest of my program days so everyone can get an idea of how insane this program actually is lol, i never claimed i was a sain person just a driven one lol

My goal is inspiring others no matter how new you are with working out or bettering the life jounery you are currently on, my goal is to show you anything is possible if you just believe you can and are willing to put in the work for earning what you truly believe you can set out and achieve.

I know we are all struggling with things in life that we dont talk about, even if you remain silent if just reading this helps you i hope it gives you you the spark needed just to start believing its possible, its all possible.


Anything with a are main lifts for the day.

The R and number after represent the reps for each set as well as the lbs lifted for each set, i have tons of variation on rep ranges and sets.

I laid everything out in a format easy for following including supersets and finisher work at the end of the workout as well as pre and post cardio.

Calories currently are as follows
3,500 a day
300g protein
400+ g of carbs
100g fat

majority of my calories with my job and work schedule will consist of 4 scoops utant mass gainer shake which is 2,200 calories on its own with 126g protein and 404g carbs im splitting the shakes out throughout the day.

The last 1,300 calories will consist of real food chicken thighs, lean ground beef, almond butter, avocados, broccoli keeping it basic and simple, as many of you know its hard to eat 7 meals a day, this is just a specialized approach so i can trian and grow at a high level and attain the goals im after.

Ive done a complete reset with vitamins and minerals, fish oil, enzymes, probiotics N2SlynX greens powder and creatine.

So far today ive had atleast 100 ounces of water taking supplement along with my 2 scoops of mass gainer so far.

I have to re up on N2Guard so i can incorporate that again at some point.

Im done telling myself i dont feel good or i cant or next week, this is my resurgence back into the fold.

So far ive had 2,060 calories not much left to go for the night, 3 scoops of my mass gainer 2 avocado cups and 2tbsps of almond butter.

I pulled a ton of chicken thighs that im cooking on sunday so i can eat a proper diet from here on out, for day one this will work with what i got.

I apologize for the lack of updates and being around i had to figure out my crushed E2 and why i felt like i had the flu without actually being sick, it was literally hell since my previous update, i think coach and i got it figured out and im doing alot better and if i can workout like this and maintain it, i think we are back on track.

Enjoy the update everyone Wixx


DAY 1 — PUSH + LEGS (A)

Warm-Up: 10-minute incline walk
Distance 0.33/Speed 2.0/Incline5.0/Calories 43

MAIN LIFTS
★ Barbell Bench Press — 4×5–8
8R/175lbs/8R/185lbs/8R/195lbs
7R/205lbs

★ Incline Barbell Bench Press — 3×6–10
10R/135lbs/8R/140lbs/6R/145lbs

UPPER BODY SUPERSETS
Superset 1:
★ Cable Row — 3×8–12
12R/180lbs/12R/200lbs/10R/220lbs

★ Dips — 3×6–12
235lbs BW+20LBS 10R/10R/6R


Superset 2:
★ Seated DB Shoulder Press — 3×6–10
10R/30lbs/10R/35lbs/8R/40lbs

DB Lateral Raise — 3×12–15
12R/17.5lbs/12R/20lbs/12R/25lbs


LEGS
★ Leg Press — 4×8–12
12R/200lbs/12R/250lbs/12R/300lbs/12R/400lbs

Leg Extensions — 3×12–15
12R/100lbs/12R/120lbs/12R/125lbs

Cable Pull-Through — 3×10–15
10R/10R/10R @30lbs

Cable Hip Abductor — 3×12–20
12R/12R/12R @20lbs

ARMS SUPERSETS
Superset 3 (Triceps):

Rope Pushdown — 3×10–15
10R/100lbs/10R/110lbs/15R/60lbs

Overhead Rope Extension — 3×10–12
12R/30lbs/12R/40lbs/12R/50lbs


Superset 4 (Biceps):
EZ-Bar Curl — 3×8–12
12R/65lbs/12R/75lbs/12R/80lbs

Incline DB Curl — 3×8–12
10R/20lbs/10R/25lbs/12R/17.8lbs


FINISHERS
Seated Calf Press — 3×10–15
15R/120lbs/12R/130lbs/10R/140lbs

Hanging Leg Raises — 3×8–12
10R/10R/10R

Post-Walk: 10-minute incline walk
Distance 0.41/Speed 2.5/ Incline 5.0/ calories 54

Here are my other two days of workouts for my three-day split. Plus an overview of bodypart sets and the breakdown.

DAY 2 — PULL + LEGS (B)

Warm-Up: 10-minute incline walk


MAIN BACK WORK
★ Pull-Ups — 3×4–6
★ Cable Row — 4×6–10
★ Lat Pulldown — 3×8–12

UPPER BACK SUPERSET
Superset 1:
Reverse Pec Deck — 3×12–15
Face Pull — 3×12–20

LEGS
★ Rack Pulls — 3×5–8
★ Leg Press (High Foot) — 3×8–12
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 2×12–15 ← included again for balance

ARMS SUPERSETS
Superset 2 (Biceps):
Hammer Curl — 3×8–12
Cable Curl — 3×10–15


Superset 3 (Triceps):
Rope Pushdown — 3×10–15
Straight-Bar Pushdown — 3×8–12


FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12

Post-Walk: 10-minute incline walk




DAY 3 — LEGS + SHOULDERS + ARMS (C)

Warm-Up: 10-minute incline walk

MAIN LEG WORK
★ High-Bar Squat — 4×5–8
★ Leg Press — 3×8–12
Lying Hamstring Curl — 3×10–15
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 3×12–15


UPPER BODY SUPERSET
Superset 1:
★ Barbell Overhead Press — 3×5–8
DB Lateral Raise — 3×12–15


ARMS SUPERSETS
Superset 2 (Biceps):
Barbell Curl — 3×6–10
Reverse Curl — 3×10–15


Superset 3 (Triceps):
Skull Crushers — 3×8–12
Rope Overhead Extension — 3×10–12

FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12

Post-Walk: 10-minute incline walk




WEEKLY SET TOTALS PER MUSCLE GROUP (with leg extensions added)

Balance Overview

Muscle Group Weekly Sets Balanced? Notes

Chest 10 ✔ Solid, not excessive
Back 12 ✔ Excellent coverage
Delts 10 ✔ Well balanced
Biceps 12 ✔ High, great for arm focus
Triceps 10 ✔ High but appropriate
Quads 12 ✔ Perfect with leg extensions
Hamstrings 9 ✔ Balanced
Glutes 9 ✔ Balanced
Calves 9 ✔ Good
Abs 9 ✔ Good

bafck slamming the pump hard bro