Buff Brogan

better late than never to see this huh? goo thing we have several avenues to communicate these days 😛

i know, i know, i've been away for 2 months. i've still been training, except for the last two days. i've been incredibly busy the last couple weeks and was officially promoted this Monday. my diet has suffered a bit, but i'm still sitting around 205lbs, so i can't complain a ton. just know i miss you guys and i will creep you from time to time, even if i don't post much. side note: the punk band has been picking up some steam. played our first official show two weeks ago and got a pretty good reception for our efforts. the metal band is still working on recording.

i'm here, i'm here lol. life's been a little hectic lately. good news, i'm finally going back to day shift soon. more good news, the Kayfabe album is gonna be dropping in the next month or so. bad news, my diet has been a bit of shit the last month. i need to dial that back in. i've justified it by stating "i need to gain about 10 lbs", which isn't a lie. but i've been using it as an excuse to eat garbage instead of the good foods i know i need to consume. gonna carve out some time to hit the grocery store this weekend and get that back on track.

yesterday was back and today was chest. shoulder still feels a little janky, but i'm managing. finally eating all the things. i've been going ham and not having any restrictions on what i consume since late last friday. this will continue until monday, in which i will start to eat a bit more cleanly but not in a deficit. bring on the gains.

no workouts since last thursday. i did manage to play a shit ton of cornhole this weekend and get a very nice sunburn all over my upper body. diet this weekend/today? complete trash. two cookouts and all the food lined up perfectly for my diet to end tomorrow, gonna start eating a bit more cleanly again, but still be relatively laxed for the next week or so. then i'll really dial things back in starting on a muscle building program i think. don't get me wrong, i'm quite pleased with all the progress i've made, but i think i'm a little too small at 190lbs. i'd like to build up to a lean 200-205. as long as i don't get pudgy with it, i'll be happy. tomorrow, i'll do a back workout, but i'm not going to track it like i've been doing the last 6 months(or two weeks on here). i'm just going to go by feel. i've found that i respond well when i follow a program for a bit and then stay lifting, but give myself a break from diligently tracking all my workouts and macros.

i feel like this is relevant. i always remember this line whenever i'm trying to get going and can't seem to find my footing.

5.27 chest machine incline chest press: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts) 14 reps at 120 lbs- drop set 5 reps 100 lbs 10 reps at 100 lbs - drop set 10 reps 100 lbs 20 reps at 80 lbs machine chest press: 10 reps at 85 lbs- drop set 5 reps 85 lbs 10 reps at 70 lbs - drop set 10 reps 70 lbs 20 reps at 55 lbs cable crossovers: 10 reps at 50 lbs- drop set 5 reps 50 lbs 10 reps at 40 lbs - drop set 10 reps 40 lbs 20 reps at 30 lbs calf press: 10 reps at 220 lbs- drop set 5 reps 220 lbs 10 reps at 235 lbs - drop set 10 reps 235 lbs 20 reps at 235 lbs bonus sets of machine flys cable crossovers: 10 reps at 100 lbs 10 reps at 130 lbs 15 reps at 130 lbs 20 mins on stationary bike was definitely feeling weak today. attributing that to the lack of carbs this week. luckily only have today and tomorrow left of keeping carbs at 40g per day. also, for those interested, here's a teaser for Kayfabe until our album is released this summer

5.26 Legs Leg Extensions: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts) 14 reps at 130 lbs- drop set 5 reps 130 lbs 10 reps at 145 lbs - drop set 10 reps 130 lbs 20 reps at 100 lbs Leg press: 10 reps at 205 lbs- drop set 5 reps 205 lbs 10 reps at 235 lbs - drop set 10 reps 220 lbs 20 reps at 200 lbs Seated leg curls: 10 reps at 130 lbs- drop set 5 reps 130 lbs 10 reps at 120 lbs - drop set 10 reps 120 lbs 20 reps at 105 lbs single leg lying leg curls: 10 reps at 45 lbs- drop set 5 reps 45 lbs 10 reps at 30 lbs - drop set 10 reps 30 lbs 20 reps at 15 lbs legs were toast by the time i got to single leg curls. then did 15 mins on stationary bike. good news though, tomorrow is the final day of this program. so this weekend i can lax a little on my diet. today and tomorrow I'm only allowed 53g of complex carbs, so this weekend i'm planning a big re-feed. planning on just doing some maintenance lifting the next few weeks then i'll likely begin a muscle building program. I'm already a little lighter in weight than i expected to be or would like. all that said, i can't complain with the results i've gotten this year. i've lost 52lbs since Jan 1 and i'd say at least 85% of that was fat loss.

5.25 shoulders and tris Chest supported rear delt dumbbell raises: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts) 10 reps at 25 lbs- drop set 5 reps 25 lbs 10 reps at 25 lbs - drop set 10 reps 25 lbs 20 reps at 20 lbs front to side dumbbell lat raises: 10 reps at 15 lbs- drop set 5 reps 15 lbs 10 reps at 15 lbs - drop set 10 reps 15 lbs 20 reps at 10 lbs incline front dumbbell raises: 10 reps at 15 lbs- drop set 5 reps 15 lbs 10 reps at 20 lbs - drop set 10 reps 15 lbs 20 reps at 15 lbs dumbbell shrugs: 10 reps at 55 lbs- drop set 5 reps 55 lbs 10 reps at 65 lbs - drop set 10 reps 65 lbs 20 reps at 45 lbs tri press downs: 10 reps at 60 lbs- drop set 5 reps 60 lbs 10 reps at 50 lbs - drop set 10 reps 50 lbs 20 reps at 45 lbs cable overhead tri extensions: 10 reps at 50 lbs- drop set 5 reps 50 lbs 10 reps at 55 lbs - drop set 10 reps 50 lbs 20 reps at 40 lbs one arm cable tri kickbacks : 10 reps at 15 lbs- drop set 5 reps 10 lbs 10 reps at 10 lbs - drop set 10 reps 5 lbs 20 reps at 5 lbs 15 mins on stationary bike

doing the best i can anyway

5.24 back and bis Machine low rows: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts) 10 reps at 140 lbs- drop set 5 reps 140 lbs 10 reps at 180 lbs - drop set 10 reps 140 lbs 20 reps at 120 lbs Machine rows: 10 reps at 160 lbs- drop set 5 reps 160 lbs 10 reps at 145 lbs - drop set 10 reps 145 lbs 20 reps at 120 lbs reverse grip machine high rows: 10 reps at 160 lbs- drop set 5 reps 160 lbs- drop set 5 reps 160 lbs 10 reps at 140 lbs - drop set 10 reps 140 lbs 20 reps at 100 lbs Lat pulldowns: 10 reps at 120 lbs- drop set 5 reps 120 lbs- drop set 5 reps 120 lbs 10 reps at 100 lbs - drop set 10 reps 100 lbs 23 reps at 85 lbs cable curls: 10 reps at 50 lbs- drop set 5 reps 50 lbs- drop set 5 reps 50 lbs 10 reps at 35 lbs - drop set 10 reps 35 lbs 20 reps at 25 lbs preacher curls: 10 reps at 75 lbs- drop set 5 reps 75 lbs- drop set 5 reps 75 lbs 10 reps at 60 lbs - drop set 10 reps 60 lbs 20 reps at 45 lbs

5.20 Chest Peck deck flyes: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts; weight listed per dumbbell) 10 reps at 115 lbs 10 reps at 130 lbs - drop set 10 reps 100 lbs 10 reps at 130 lbs - drop set 20 reps 100 lbs - 10 reps 100 lbs Decline Dumbbell Flyes: 10 reps at 35 lbs 10 reps at 35 lbs - drop set 10 reps 30 lbs 10 reps at 35 lbs - drop set 25 reps 20 lbs - 10 reps 20 lbs Incline Cable Flyes: 10 reps at 25 lbs 10 reps at 25 lbs - drop set 10 reps 20 lbs 10 reps at 25 lbs - drop set 20 reps 15 lbs - 10 reps 15 lbs calf raises: 10 reps at 225 lbs 10 reps at 250 lbs - drop set 10 reps 250 lbs 10 reps at 250 lbs - drop set 20 reps 220 lbs - 10 reps 220 lbs 20 mins on stationary bike keeping heart rate above 120 bpm

glad your pup is feeling better man. don't worry too much about the food thing. we all fall down sometimes, the important thing is that you get back up. 1 day of set backs food wise isn't going to be detrimental. keep your head up, and start fresh tomorrow.

5.19 Legs Leg Extensions: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts; weight listed per dumbbell) 10 reps at 135 lbs 10 reps at 150 lbs - drop set 10 reps 135 lbs 10 reps at 135 lbs - drop set 20 reps 115 lbs - 10 reps 115 lbs Machine Squat Press: 10 reps at 205 lbs 10 reps at 315 lbs - drop set 10 reps 270 lbs 10 reps at 270 lbs - drop set 20 reps 225 lbs - 10 reps 225 lbs Lying leg curls: 10 reps at 120 lbs 10 reps at 135 lbs - drop set 10 reps 120 lbs 10 reps at 120 lbs - drop set 20 reps 90 lbs - 10 reps 90 lbs Leg Press: 10 reps at 205 lbs 10 reps at 215 lbs - drop set 10 reps 190 lbs 10 reps at 200 lbs - drop set 20 reps 170 lbs - 10 reps 170 lbs 20 mins on stationary bike keeping heart rate above 120 bpm

can't like this post enough. huge win her brother. i used this program earlier this year and had some pretty solid results. dropped some fat and gained a decent amount of muscle. admittedly, i did use every supplement suggested, but personally don't feel it's necessary. Even Kris Gethin states that supplements will only account for 3-5% of your progress at most. https://www.kagedmuscle.com/blogs/muscle-building-trainer/mbt-overviews-program