Hyde’s Strength Odyssey
- Thread starter Hyde
- Start date
Hyde
Legend
5/20/26
BW 234.8
HS CSR
90x12
180x8
270,320x3
340 2x8
Pulldown warmup
Wide NG Pull-ups
15,15,12
DB Incline Kelso Shrugs
55,65x20
DB Lateral Raises
25x15
35 2x12
DB Rear Delt Flyes
30x15
40 2x12
DB Hammercurls
30x15
40 2x12
Dropped another pound again today for another new low this cut.
Hit upper back tonight instead of legs to give the strain more time to rest prior. Not a lot of gas in the tank, but I was definitely strong enough at least. I found it amusing that 20 reps on the Kelso shrugs with just 65s was plenty tough, yet I can do 405 for 20 with a barbell. Really shows you how well the Kelso’s isolate things.
BW 234.8
HS CSR
90x12
180x8
270,320x3
340 2x8
Pulldown warmup
Wide NG Pull-ups
15,15,12
DB Incline Kelso Shrugs
55,65x20
DB Lateral Raises
25x15
35 2x12
DB Rear Delt Flyes
30x15
40 2x12
DB Hammercurls
30x15
40 2x12
Dropped another pound again today for another new low this cut.
Hit upper back tonight instead of legs to give the strain more time to rest prior. Not a lot of gas in the tank, but I was definitely strong enough at least. I found it amusing that 20 reps on the Kelso shrugs with just 65s was plenty tough, yet I can do 405 for 20 with a barbell. Really shows you how well the Kelso’s isolate things.
gphagan1
Legend
Your weight is dropping steadily now. Great workout….I’m always impressed with your pull-ups, especially considering I know you battle elbow issues.
GreenMachineX
Well-known member
What are your calories and macros?
Dustin07
Legend
I'm guessing about a million, which equals about a 500 per day deficit. Rhinos have big metabolisms.
Hyde
Legend
I was always dropping fat, but the scale wasn’t showing what the mirror or diet did until I pulled the Trest back out. I was the same scale weight for the entire time I was on it basically lol
You know I thought pull-ups felt easy yesterday, then remembered losing weight is the secret!
I found I could indeed maintain with 3,400 cal/day and a bit more on weekends. I always get at least 240g protein, but don’t limit it. My plan would fit the description of Dr. DiPasquale’s Metabolic Diet.
So weekdays range from 1,700-3,000 cals from a high-protein ketogenic diet (calorie variation largely adjusted via fat intake), while weekends are intentionally surplus to stimulate metabolism. Saturday is a very high carb & cal reload day (shooting for 4k cal), then Sunday is a lesser surplus (3500), only with carbs as desired to scratch an itch or fulfill a social expectation. Or if don’t feel loaded enough from Saturday. It’s not keto, but much lower carb & fats are up.
During the week it’s shakes, tuna, eggs, sardines, ground beef, maybe nuts or fattier meats or chicken. Calories cycle & I eat what I feel I need & desire to keep up with my work, family, and training fluxes.
Saturday is avocado toast, Greek yogurt & fruit, bagels & jam, cereal w/ Fairlife, pasta/ramen, candy, deserts, cheat or family meals. Nothing is off limits, but you MUST moderate this. Either set a window (like Skiploading) or roughly track intake over day. The goal is to carb up for strength & anabolism, stimulate the metabolism, and enjoy life - not undo the diet.
Sunday this week was a couple protein shakes, a whole rotisserie chicken minus the breasts (saved for chicken shakes next day), a couple McDoubles and servings of Cheezits & a Quest bar. Carbs under 100, 3xxx cals.
As @Dustin07 likes to say, progress is made on the weekends. Or at least, determines what is kept from the week’s deficit.
Hyde
Legend
5/22/26
BW 235.2 yesterday
4 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
Squat
55 3x5
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x8
250 3x8
Low Incline DB Bench
85 2x20
Reverse Hypers
90 2x25
Low Incline Williams Extensions
30 2x18
Low energy, but that’s every Friday for the last month. CG 2-board still felt easy, as I’d hoped.
Squatting the bar was a little uncomfortable at the bottom, but fronts felt better, so might try that light on Sunday. Reverse Hypers felt really good, so I’ll probably try to incorporate those for a bit since it will flush & mobilize everything while supporting the low back.
BW 235.2 yesterday
4 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
Squat
55 3x5
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x8
250 3x8
Low Incline DB Bench
85 2x20
Reverse Hypers
90 2x25
Low Incline Williams Extensions
30 2x18
Low energy, but that’s every Friday for the last month. CG 2-board still felt easy, as I’d hoped.
Squatting the bar was a little uncomfortable at the bottom, but fronts felt better, so might try that light on Sunday. Reverse Hypers felt really good, so I’ll probably try to incorporate those for a bit since it will flush & mobilize everything while supporting the low back.
Dustin07
Legend
thats what I said, lol.
Criminy, I'm pretty sure under 3k was enough for me to gain nearly 20lbs lol.
Its funny how legit proteins start to feel like the holy grail over time. We had a new vending service load up our new facility this morning and I was eyeballing it with a co-worker and all I could think and say was "yeah these guys are way better, look at all these protein options".