The Rick Sanchez No PMO Bodybuilding Gazette

Coming soon I will be taking photos, weighing in, and detailing a workout plan. Start date will be January 1st, 2020. I am trying to do this in conjunction with no PMO. I am hoping the exercise will help me not do PMO, and the not doing PMO will help me exercise. I would really like to see if there is a noticeable strength difference from testosterone because of retaining sperm. I am skeptical of these claims but doing the exercise and logging it won't be a waste of time either way.

 

Start Date: 12-31-2019
Current Weight: 196.4 lbs (89 kg)
Height: 6'3 (190.5 cm)
Photos: If you are homosexual you really shouldn't look at this since it could trigger you.
WARNING, This is a picture of male in boxer briefs, DO NOT MAKE ME YOUR EXCUSE TO RELAPSE. Here is the hyperlink.

Goal: Complete 4 Weeks of Training @ 3,000 Calories per Day while maintaining no PMO streak.

Training Plan
Sunday: Off Day
Monday: Upper Body Workout
Tuesday: Lower Body Workout
Wednesday: Off Day
Thursday: Chest & Arms Workout
Friday: Legs Workout
Saturday: Back & Shoulders Workout
+Cardio mixed into each week on random training or off days
+Abs mixed into each week and continually increasing tonnage

I will post completed workouts each day + what was eaten.

Diet Plan
200g protein, 350g carbs, 90g fat
This is about 3,000 Calories per day which is near maintenance for me, but because I have taken the last 2 months off of pretty much doing any exercise whatsoever, I will experience body re-composition and some nice newbie gains for these first 4 weeks of training. After this 4 weeks is over I will take a week off (I have to go out of town anyway) and then make a new plan.

Exercise for Tuesday December 31st, 2019:
Pre new year early jump start workout
1 Mile Run @ 8:28

So I have begun! I was itchy from what I think is poor blood circulation do to my sedentary lifestyle. I feel good about breaking my cycle of not doing any exercise and I am getting a jump on the new year. Hopefully some of you guys will start working out for the new year as well! I will be posting detailed diet and workouts as I go along. Let's break some personal records! All questions and comments are welcomed-the more the better.

 

Alright today was first day of the new diet. I am a very boring eater when I am in bodybuilding mode and I eat a lot of the same stuff every single day. I use MyFitnessPal to track my calorie intake and make sure I am close to hitting my macro goals each day. I make two columns, one that says "Foods I plan on eating", and the other says "Foods I have eaten". "Foods I plan on eating" are put in the night before and then as the day goes along I slide them into the "Foods I have eaten" category.

Exercise for Wednesday January 1st, 2020:
Off Day
30 Situps
1.5 Mile Run @ 13:18 (8:52 pace)
20 Situps

 

Today is 3 weeks no PMO for me, but only day 3 of exercise and day 2 of tracking my food and eating exact macros. The weight/reps are significantly less than what I was doing before I took this lengthy 2+ month break. Whenever I take a break my strength seems to go away very fast but it also comes back pretty fast when I resume training.

Exercise for Thursday January 2nd, 2020:
Chest & Arms

Incline Bench Press:
120x5
115x7
115x7

Flat Dumbbell Bench Press
50x8
50x8
45x8

Dumbbell Curls
35x6
35x6
30x8

Close Grip Bench Press
115x8
115x5
115x3

EzBar Curls
65x8
65x6
65x6

Overhead DB Extensions
45x6
45x6
40x6

Seated Incline Dumbbell Curls
15x10
15x10
15x10

Cable Rope Push-down
50x12
50x10
50x10

Dumbbell Flys
35x12
35x12

 

Thanks dudes I appreciate the motivation. Today my workout was a complete joke, I felt this stinging pain in my legs after doing squats. This often happens when I get back into working out but only on the first week. I ate great again today, same thing I've eaten the last 3 days. I'm going out for fried chicken tomorrow night so I am excited to mix it up a bit. Anyway I pretty much quit pretty early on in todays leg workout but this crap will only happen the first week as I get used to being in the gym again.

Exercise for Friday January 3rd, 2020:
Legs

Barbell Squats
135x5
135x5
135x5

Bulgarian Split Squats
60x6
60x6
PAIN
0x0
0x0

DB Walking Lunges
0x0
0x0
0x0

Seated Leg Curls
0x0
0x0
0x0

Seated Calf Raises
0x0
0x0
0x0

I know this is pathetic stuff but I'll bounce back

 

I didn't fall off my brothers I have some updates ill put in later stay strong bros and put your god damn co**s away

 

beeen doing aloottttt of driving but im back, ill update later. I have workouts I havent posted

 

ahhh fellas i blew it. This lucky lady caused me to O and then I PMd a few times that day and today.

back on the train today though