Joe's DC Workout Log

[jtgoshaff]

I have been on this site for several months now and have just started using some of the popular supplements I see logs about. I have been working on losing weight and gaining muscle since ~November 2022. I was at 300lbs of mostly fat and decided to change it. Currently down to 230 @~20% body fat. I have a few goals in mind, lose body fat, get lower than 15%BF and have a good physique and to also hit 315 on bench. Max so far has been 305 but that was at 250lbs. My current max is about 275.

I was stuck at 240-245 bodyweight for a while until I started adding some supplements in and putting in a bit more work. I am currently using Macro factor to track calories, I currently eat ~2300 a day which is about a 700 deficit for me. I use Hevy to track my workouts. Here are my starting stats and what I am currently running and then yesterday's workout routine.

Bench Max: 275
Squat: 350 Can probably go higher but don't feel comfortable trying to in home gym
Deadlift: 405

Current Weight: 231 BF 20.1 (According to Renpho Smart Scale)

Current Cycle Running since 4/14 Will finish up Stanoplex and Icon 11 6/12
Icon 11 @ 2ML/day 1 in AM 1 mid-day
Stanoplex @ 3 caps/day 1 in AM 2 Preworkout
Cel Cycle Assist
Joint Support XT
Fish Oil
Muscletech Multi
10G Creatine
Alpha Lion Preworkout

Just added a few days ago
Ursa gel 4Ml/Day 2 in AM 2 Mid-day

I just added in Ursa Gel to finish up with and continue running for 45 days after stopping with the Stanoplex and Icon 11. I am also going to be adding in Growth factor XT for better sleep and SNS Anxiety and Stress support.

I am currently running the Dogg Crap Training routine Sunday, Tuesday and Thursday
Kickboxing and running on Monday and Wednesday

Yesterday's Dogg Crapp A2 50 minutes, 22,270 Volume 19 sets

Decline Dumbell Press (total of both dumbells)
70x10
120x20
120x14
120x14

Overhead Press Barbell
45*10
100*10
100*10
100*10

Bench Press Close Grip
100*10
185*10
185*6
185*6

Pull up (Still working on these)
BWx3
BWx4
BWx3

Barbell Rows
135*8
160*10
160*8
160*6

This morning, I jogged/ran 3.5 miles in about 40 minutes and will do some kickboxing later for cardio.

 

[Smont]

Good job dude. Id ignore the bf% those scales say and just use the mirror, if you always track your progress with the same mirror and same basic lighting it will always tell you the truth.

Loosing 70lbs is no small feat and doing those runs in the process is impressive as welll

 

[jtgoshaff]

Got a nice workout in yesterday.

Barbell Curls
45 x10
85 x 16
85 x 12
85 x 9

Reverse cable curls single arm
50 *10
45 *12
45 *13
45* 11

Calf press (using my vertical leg press)
395 * 10
500 *14
500 *12
500 * 13

Lying leg curls
50*10
85*19
85*13
85*10

Leg press ( I hate squats so subbed it for leg press today)
400 *10
500 *20
500*20
500*23

Overhead curl
40 *10
55*8
55*8
55*10

Gonna get some cardio in tonight at kickboxing. I have 15 more days left of my Icon 11 and Stanoplex run so I am going to try to make the most of it by going hard these last 2 weeks.

 

[jtgoshaff]

Been hitting most of my workouts just not updating my log here. Got a good session in today with a friend and he helped me set up a new infrared sauna in my garage. I'm looking forward to daily use out of it. I am thinking 15 minutes a night at 130-135.

workout today
Incline bench
135*10
185*8
185*5
185*6
Lat pulldown
70*12
120*10
120*8
120*7
Skullcrusher
50*10
80*16
80*9
80*5

Trap bar deadlift
135*10
225*13
225*11
225x12

Shoulder press
70* 10
120*8
120*9
120*6

10 minutes in the sauna at 135F.

Finally got my goal weight I set last year. Been sitting at 224-226 for about a week now. I think I am going to continue to cut until I get to about 205 and just set 5lb goal increments until I get there.


I assume I should cut until I start to see some abs and then try to run maintenance for a month or so before switching to a lean bulk. I have never had a visible six pack so that is my goal currently.

This has been quite a fun process in learning to track calories and different workout splits. I added an extra day of kickboxing and have started do do an advanced class after my cardio one day out the week so I am getting in about 4-6 hrs cardio each week and weight training 3 days right now.

Finished up 11kt and stanoplex.

Currently running
Sustain Alpha
inhibit E
optimize T
Recomp20
ZMA
Growth Factor Xt
Suppress C

Stopped the Ursa Gel for now.


Thought about adding in BMP but already have one recomp supp but I have read so many great reviews that is makes me want to stack it all. Haha. Maybe I should save that and the ursa gel. I also bought some alpha burn but not sure when I want to add or take that

Gonna try to update the log a bit more often too.