Sat Nov 29 2025
@domestic-supply.com
I felt it appropriate with sharing four quotes that resonate with me deeply and how im viewing my jounery, ive opened up so much on the last few evo podcasts. I finally am starting to figure myself out. I have fully let out into the world my traumas my pain everything that held me back, how i am utilizing this for my return into the gym and getting my jounery back on track.
A prepared mind craves the worst conditions because it knows that pressure brings out its best and exposes almost everyone else. - David Goggins
Don't stop when you're tired. Stop when you're done". - David Goggins
Don't focus on what you think you deserve. Take aim at what you are willing to earn!" – David Goggins
At first, when you push beyond your perceived capability your mind won’t shut the fuck up about it. It wants you to stop so it sends you into a spin cycle of panic and doubt, which only amplifies your self-torture. But when you persist past that to the point that pain fully saturates the mind, you become single-pointed. The external world zeroes out. Boundaries dissolve and you feel connected to yourself, and to all things, in the depth of your soul.
David Goggins
I find it absolutely necessary i put myself through hell in the gym how else will i find what i truly am capable if i do not do that ? The majority of you know my style by now and being soft/comfortable/easy is not in my nature. I created a program i was absolutely obsessed with perfectionism when making it.
I set myself up for success because the way i see this i cant lose i dont lose i do what is required and then push past what is required for reaching a new level of discomfort, i do this because this just isn't about growing muscle this is about absolutely suffering in my mind first and foremost. I know in my heart it must be this way as the mind will quit before the body ever can or will, this jounery isnt about just muscle its about looking myself in the mirror and asking myself did i do enough could i do more ? Can i push past all limits and find a new gear i can shift into in my life outside and inside the gym.
This program sets me up for not only living in hell and being uncomfortable forcing growth in all aspects, it also makes it so if i miss leg day i can still grow my legs and progress with two days if i somehow cant hit the third day.
I set this up in a way i work legs all 3 days so either way im hitting them bare minimum twice a week, i split it up to make it more attainable to complete, this is the most indepth program ive ever taken on in my life.
The goal was blance as much as possible and not leave any body part behind hit everything in shuch a way i force growth regardless and have to go into shuch a dark place in my mind utilizing my past traumas to bring the best sides out of me and never quit on myself.
I have alot of super sets in this program i have bare minimum 15-17 movements in my workout days from upper body into lower body plus abs and calf work as finishers each day.
Keep in mind this tonight was my first workout back in what a month or a little over since i crashed my estrogen, i went as hard as i could. I got half way through it after legs and felt like i wanted to puke i was drained... i had two choices tell myself it was good enough you took alot of time off, or as the quote above outlined, Don't stop when you're tired. Stop when you're done". I dont lose and i dont quit on myself, i finsh the work i start, so regardless of battling my mind and wanting to puke... i finished this hellish program in its entirety, my growth doesnt care about my feelings whats tired anyway, id rather complete this then leave the gym a loser.
I will post my first day back today as well as the rest of my program days so everyone can get an idea of how insane this program actually is lol, i never claimed i was a sain person just a driven one lol
My goal is inspiring others no matter how new you are with working out or bettering the life jounery you are currently on, my goal is to show you anything is possible if you just believe you can and are willing to put in the work for earning what you truly believe you can set out and achieve.
I know we are all struggling with things in life that we dont talk about, even if you remain silent if just reading this helps you i hope it gives you you the spark needed just to start believing its possible, its all possible.
Anything with a
are main lifts for the day.
The R and number after represent the reps for each set as well as the lbs lifted for each set, i have tons of variation on rep ranges and sets.
I laid everything out in a format easy for following including supersets and finisher work at the end of the workout as well as pre and post cardio.
Calories currently are as follows
3,500 a day
300g protein
400+ g of carbs
100g fat
majority of my calories with my job and work schedule will consist of 4 scoops utant mass gainer shake which is 2,200 calories on its own with 126g protein and 404g carbs im splitting the shakes out throughout the day.
The last 1,300 calories will consist of real food chicken thighs, lean ground beef, almond butter, avocados, broccoli keeping it basic and simple, as many of you know its hard to eat 7 meals a day, this is just a specialized approach so i can trian and grow at a high level and attain the goals im after.
Ive done a complete reset with vitamins and minerals, fish oil, enzymes, probiotics N2SlynX greens powder and creatine.
So far today ive had atleast 100 ounces of water taking supplement along with my 2 scoops of mass gainer so far.
I have to re up on N2Guard so i can incorporate that again at some point.
Im done telling myself i dont feel good or i cant or next week, this is my resurgence back into the fold.
So far ive had 2,060 calories not much left to go for the night, 3 scoops of my mass gainer 2 avocado cups and 2tbsps of almond butter.
I pulled a ton of chicken thighs that im cooking on sunday so i can eat a proper diet from here on out, for day one this will work with what i got.
I apologize for the lack of updates and being around i had to figure out my crushed E2 and why i felt like i had the flu without actually being sick, it was literally hell since my previous update, i think coach and i got it figured out and im doing alot better and if i can workout like this and maintain it, i think we are back on track.
Enjoy the update everyone
Wixx
DAY 1 — PUSH + LEGS (A)
Warm-Up: 10-minute incline walk
Distance 0.33/Speed 2.0/Incline5.0/Calories 43
MAIN LIFTS
★ Barbell Bench Press — 4×5–8
8R/175lbs/8R/185lbs/8R/195lbs
7R/205lbs
★ Incline Barbell Bench Press — 3×6–10
10R/135lbs/8R/140lbs/6R/145lbs
UPPER BODY SUPERSETS
Superset 1:
★ Cable Row — 3×8–12
12R/180lbs/12R/200lbs/10R/220lbs
★ Dips — 3×6–12
235lbs BW+20LBS 10R/10R/6R
Superset 2:
★ Seated DB Shoulder Press — 3×6–10
10R/30lbs/10R/35lbs/8R/40lbs
DB Lateral Raise — 3×12–15
12R/17.5lbs/12R/20lbs/12R/25lbs
LEGS
★ Leg Press — 4×8–12
12R/200lbs/12R/250lbs/12R/300lbs/12R/400lbs
Leg Extensions — 3×12–15
12R/100lbs/12R/120lbs/12R/125lbs
Cable Pull-Through — 3×10–15
10R/10R/10R @30lbs
Cable Hip Abductor — 3×12–20
12R/12R/12R @20lbs
ARMS SUPERSETS
Superset 3 (Triceps):
Rope Pushdown — 3×10–15
10R/100lbs/10R/110lbs/15R/60lbs
Overhead Rope Extension — 3×10–12
12R/30lbs/12R/40lbs/12R/50lbs
Superset 4 (Biceps):
EZ-Bar Curl — 3×8–12
12R/65lbs/12R/75lbs/12R/80lbs
Incline DB Curl — 3×8–12
10R/20lbs/10R/25lbs/12R/17.8lbs
FINISHERS
Seated Calf Press — 3×10–15
15R/120lbs/12R/130lbs/10R/140lbs
Hanging Leg Raises — 3×8–12
10R/10R/10R
Post-Walk: 10-minute incline walk
Distance 0.41/Speed 2.5/ Incline 5.0/ calories 54
Here are my other two days of workouts for my three-day split. Plus an overview of bodypart sets and the breakdown.
DAY 2 — PULL + LEGS (B)
Warm-Up: 10-minute incline walk
MAIN BACK WORK
★ Pull-Ups — 3×4–6
★ Cable Row — 4×6–10
★ Lat Pulldown — 3×8–12
UPPER BACK SUPERSET
Superset 1:
Reverse Pec Deck — 3×12–15
Face Pull — 3×12–20
LEGS
★ Rack Pulls — 3×5–8
★ Leg Press (High Foot) — 3×8–12
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 2×12–15 ← included again for balance
ARMS SUPERSETS
Superset 2 (Biceps):
Hammer Curl — 3×8–12
Cable Curl — 3×10–15
Superset 3 (Triceps):
Rope Pushdown — 3×10–15
Straight-Bar Pushdown — 3×8–12
FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12
Post-Walk: 10-minute incline walk
DAY 3 — LEGS + SHOULDERS + ARMS (C)
Warm-Up: 10-minute incline walk
MAIN LEG WORK
★ High-Bar Squat — 4×5–8
★ Leg Press — 3×8–12
Lying Hamstring Curl — 3×10–15
Cable Pull-Through — 3×10–15
Cable Hip Abductor — 3×12–20
Leg Extensions — 3×12–15
UPPER BODY SUPERSET
Superset 1:
★ Barbell Overhead Press — 3×5–8
DB Lateral Raise — 3×12–15
ARMS SUPERSETS
Superset 2 (Biceps):
Barbell Curl — 3×6–10
Reverse Curl — 3×10–15
Superset 3 (Triceps):
Skull Crushers — 3×8–12
Rope Overhead Extension — 3×10–12
FINISHERS
Seated Calf Press — 3×10–15
Hanging Leg Raises — 3×8–12
Post-Walk: 10-minute incline walk
WEEKLY SET TOTALS PER MUSCLE GROUP (with leg extensions added)
Balance Overview
Muscle Group Weekly Sets Balanced? Notes
Chest 10 ✔ Solid, not excessive
Back 12 ✔ Excellent coverage
Delts 10 ✔ Well balanced
Biceps 12 ✔ High, great for arm focus
Triceps 10 ✔ High but appropriate
Quads 12 ✔ Perfect with leg extensions
Hamstrings 9 ✔ Balanced
Glutes 9 ✔ Balanced
Calves 9 ✔ Good
Abs 9 ✔ Good
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