Holy Shit Week Final Log

Date: April 20–27, 2025

Objective: Hit extreme photo-ready condition; sharpen discipline, body, and mind under maximal pressure.

Daily Caloric Intake:

• Calories: 2,300–2,900 kcal/day
• Notable spike: Day 4 — 2,920 kcal (96g carb refeed)

Macronutrient Split:

• Protein: 270–310g/day
• Fats: 100–135g/day
• Carbs:
  • Usually
  • 96g carbs on Day 4 only (controlled strategic refeed)

Foods Consumed:

• Chicken breast (primary protein source)
• Whole eggs (moderate; mostly whites)
• Lean ground pork, pork chops, skinless chicken tenders
• Whey isolate (sometimes to top off protein)
• Peanut butter, bread, waffles, jam (available but *barely touched*)
• Heavy sea salt usage (5–7g sodium/day)
• Black coffee, water (4–6 liters/day)
• Electrolyte supplementation (sodium, potassium)
• No bad sugars, grains, seed oils, processed junk

Activity Breakdown:

• Steps: 30,000+ daily (work + intentional walking)
• Weight Training: 1 hour daily (Mike Mentzer high-intensity method; progressive overload to failure)
• Stationary Bike: 1 hour daily (steady state cardio)
• Core Work: 15 minutes daily
• HIIT: 10–15 minutes daily (explosive metabolic finishers)
• Hot/Cold Showers: Daily for shock therapy
• Sleep: Prioritized early wake-ups, deep sleep for full recovery

Daily Calorie Burn Estimate:

• 4,500–6,000+ kcal/day

Conditioning Results:

• 5–6+ lbs total weight dropped
• ~2% body fat lost over 7 days
• Noticeably sharper vascularity, skin tightness, muscle separation
• Full mental transition from keto fog → sharpened resilience
• No cheats, no deviations, full compliance with plan

Mentality Theme:

Iron Resilience:

“Pain turned into strength. Weakness turned into unbreakable will.”

Weight Lifting Full Routine (Sets & Reps Only):

Day 1 (Chest + Triceps + Core + Conditioning)

Chest:

• Flat Barbell Bench Press — 4×7–15
• Incline Dumbbell Bench Press — 3×10–12
• Incline Dumbbell Fly — 2×12
• Cable Flyes — 4×12
• Dips — 2×12–15
• Decline Barbell Bench Press — 2×15

Triceps:

• Dumbbell Overhead Triceps Extension — 3×5–12
• Cable Overhead Triceps Extension — 4×15
• Cable Pushdowns — 3×12
• V-Bar Pushdowns — 3×12
• EZ-Bar Skullcrusher — 3×12

Core:

• Weighted Crunch — 2×10–50
• Hanging Leg Raise — 1×30
• Cable Crunch — 3×20

Conditioning:

• Burpees — 3×9–35
• Stationary Bike — 26:15 minutes (~6.15 km)

Day 2 (Back + Biceps + Core + Conditioning)

Back:

• Chin Up — 4×10–12
• Seated Yates Cable Row — 4×9–20
• Barbell Row — 3×9–10
• Chest Supported Dumbbell Row — 3×12
• Neutral Grip Pulldown — 4×12

Biceps:

• Dumbbell Hammer Curl — 4×12
• Barbell Curl — 3×12
• Dumbbell Concentration Curl — 3×12
• Wrist Curl — 3×12
• Seated Incline Dumbbell Curl — 4×12

Rear Delts:

• Rear Delt Machine Fly — 4×15
• Cable Face Pull — 3×12
• Straight-Arm Cable Pushdown — 4×12

Core:

• Cable Crunch — 4×25
• Decline Sit-up — 4×15–20

Conditioning:

• Walking — 3.22 mi (1:26:00)

Day 3 (Legs + Shoulders + Core)

Legs:

• Hack Squat Machine — 4×12–15
• Leg Press — 4×10–20
• Standing Calf Raise Machine — 4×12
• Lying Leg Curl Machine — 4×12

Shoulders:

• Seated Dumbbell Press — 4×5–9
• Bent Over Lateral Raises — 3×12
• Lateral Dumbbell Raise — 3×12
• Cable Lateral Raises — 4×12
• Dumbbell Shrugs — 4×12
• Cable Face Pull — 3×12

Core:

• Cable Crunch — 3×12
• Leg Extension Machine — 3×12–20
• Seated Leg Curl Machine — 3×12

Summary

Holy Shit Week is officially over.

April 5th: 207 lbs, 32″ waist, 44″ chest, 17″ arms, ~12% bodyfat.
Today: 211 lbs, 30″ waist, 44.5″ chest, 17″ arms, ~12% bodyfat.
Chest-to-waist ratio improved from 1.375 to 1.48.
Walked 197,420 steps. Trained 6 days weights/cardio/HIIT.
Burned 11,957 calories above maintenance. Ate ~7,500 calories total.
Lost around 3–4 lbs of pure fat…
But still feel skinny-fat and disappointed.
Was it a win or a failure?
No more birthdays, holidays, or cheat days.
Only cooking, only suffering, only discipline.