Project SHW 2

September 5, 2021

Welcome to Project SuperHeavyweight 2!! I’ll be documenting my entire offseason here. I plan to update this site bi weekly with information and post a larger monthly update that will include current pictures as well. Be sure to leave comments and questions in the section provided for that. This is designed to be an open forum for y’all to engage and learn as well as follow along.

Current weight – 241.8

Previous weight – 241.2 (4 weeks ago)

Current Training Split: I’ll break down this further in coming posts session by session but this is the split I have settled on with Dusty and Dante’s input of course.

  • Legs
  • Chest +1 tricep movement
  • Odds/Ends day – 3 bicep movements, 1 back, 1 forearm, 1 calf, 1 rear delt, 1 glutes
  • OFF
  • Shoulders/Triceps
  • Back
  • OFF

Current Training Day Meal Plan:

Meal 1 – Pre Training Meal

  • 2 eggs/8oz egg whites
  • 3 servings grits/1 cup strawberries
  • 2 pop tarts

Meal 2 – Post Training Meal

  • 2 scoops Animal Whey Isolate
  • 100 g carbs from Frosted Flakes
  • 1 Killer Daves Bagel

Meal 3 –

  • 10 oz chicken (cooked weight)
  • 300 g jasmine rice (cooked weight)
  • 1 oz cashews

Meal 4 –

  • 2 scoops Animal Whey Isolate
  • 100 g carbs (I use a combo of cereal and fruit here based off what I want that day and my client schedule)
  • 1 Killer Daves Bagel

Meal 5 –

  • 10 oz flank steak (cooked weight)
  • 300 g jasmine rice
  • 1 Killer Daves Bagel
  • 3 TBSP Grape Jelly

Meal 6 –

  • 6 whole eggs
  • 3 oz top sirloin (cooked weight)
  • 3 slices Killer Daves white toast

Current Cardio:

Right now I’m doing cardio daily. Either 15-20 minutes steady state and/or I’ll do HIIT on the Rogue Assault bike where I do 30 seconds all out followed by 45 seconds moderate. I’ll do 2-3 intervals of that immediately post training. Doesn’t sound like a lot but this FLOORS me.

Miscellaneous:

I had Covid during the timeframe from my last update on here. The only real effect I had from it was losing sense of taste and smell which made pushing food a challenge. I took 10 out of 14 days off from the gym, a rest my body needed and something I hadn’t done all year. I also had some very intense acid reflux and heartburn that ensued after my bout with covid and it took a lot of trial and error with Betaine HCL, going as high as 1600 mg per meal in order to combat it. Everything is back to normal for me now and pushing forward.

Training will be altered in the next 4 weeks. I may go back to a PPL split or adjust my frequency of my current split so legs get hit more than once per week. Other than that I like the set up and movements I am running.

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