Training for 12/22
PUSH 1
Overhead press 50x10, 100x12, 100x12, 100x12
Power Press 25x15, 25x15, 25x15
Reverse Arnold Press 25x15, 25x15, 25x15
Bent Lateral Raise 25x15, 25x15, 25x15
Side to Side Press 25x20, 25x20,25x20
Poliquin Press 5x15, 5x15, 5x15
Pushup 100, 100, 100
1-mile walk
food for 12/21 calories 2815, carbs 208, fat 152, protein 172
bodyweight 12/22 4 am 239 lbs
100 push ups after all that!!! Thatās some good reps that!
I am super impressed with your chins man. Super impressed. Thatās pretty fucking elite given your size. Awesome work man. Like that might be to me the most impressive thing Iāve seen on this site
Iām interested to hear a review on that cable machine. Been looking at getting the same one but havnt pulled the trigger yet.
Training for 12/23
PULL 1
Pull Up 20,20,20,20,20 @bw
Lat Pulldown 25x15, 25x15, 25x15
Straight Arm Lat Pulldown 25x15, 25x15, 25x15
Bent Over Lat Pull 10x15, 10x15, 10x15
Upright Row 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15
Side Raise 10x15, 10x15, 10x15
Cable Fly 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Standing Cable Lift 10x15, 10x15, 10x15
Wood Chop 10x15, 10x15, 10x15
Face Pull 10x15, 10x15, 10x15
Seated Cable Row 10x15, 10x15, 10x15
1-mile walk
food for 12/22 calories 2994, carbs 247, fat 150, protein 139
bodyweight 12/23 4am 239 lbs
Training for 12/24
LEGS 1
Squat 103x150, 10x150, 10x150, 10x150, 10x150
1-mile walk
food for 12/23 calories 3504, carbs 365, fat 163, protein 160
bodyweight 12/24 9am 242 lbs
Incredible.
The challenge is one plate, for 100 reps.
Try it.
And the seedās been plantedā¦ Itās gonna need A LOT of water, however.
Happy Christmas dude. Hope you have a good day.
Thank you. Merry Christmas.
Merry Christmas EJones
Merry Christmass you animal!
Training for 12/25
PUSH 2
Bench Press 50x10, 100x5, 150x5, 230x5, 280x3, 320x1
Bench Press 230x10, 230x10, 230x10, 230x10, 230x10
Plate Front Raise 25,25,25
Cable Machine
Incline Chest Press 10x15, 10x15, 10x15
Chest Press 10x15, 10x15, 10x15
Alt Shoulder Press 10x15, 10x15, 10x15
Overhead Triceps Extension 10x15, 10x15, 10x15
Standing Triceps Extension 10x15, 10x15, 10x15
One Arm Triceps Extension 10x15, 10x15, 10x15
Cable Rope Triceps Pushdown 10x15, 10x15, 10x15
Tricep Kickback 10x15, 10x15, 10x15
Lat Pushdown 10x15, 10x15, 10x15
Cable Curl 10x15, 10x15, 10x15
1-mile walk
food for 12/24 calories 2220, carbs 151, fat 137, protein 110
bodyweight 12/25 4am 241lbs
Goals for December 2021
- Walk 150 miles.
- Train 31 times.
- Average 1800 calories w/ 180 grams of protein each day.
Iāve thought about using this approach of setting monthly goals. Regarding the goal of train 31 times, whatās the minimum that you would consider a workout. I often go on walks with my kids, but I wouldnāt really count that as a workout.
Buy a weighted vest. Wear it on your walks. Now it counts.
lifting, or conditioning work.
maintenance log
week 10 (12/19-12/25)
210mg test c, 140mg tren a, 4mg salbutamol daily
blood pressure 12/24 118/62
Resting heart rate 12/24 78
sides-- none. no AI.
7-day average bodyweight 238 (previous week avg 235 lbs)
average daily calories 2562, carbs 228, fat 118, protein 147.
trained 7 days. 2 hours of cardio.
for week 11 (12/26-1/1) calories: 1800 w/180g protein. programming: PPL, 7 training sessions. 7 hours cardio. pharma: NONE. not even cardarine, caffeine tablets or salbutamol
Training for 12/26
PULL 2
Barbell Row 10x135, 5x225, 5x315, 1x365
Barbell Row 1x405, 3x315, 25x225, 50x135
Preacher Curl 10x90, 10x90, 10x90
Barbell Curl 10x45, 10x45, 10x45
Lat Raise 10x35, 10x35, 10x35
Dumbbell One Arm Row 10x35, 10x35, 10x35
Cable Rope Face Pull 10x15, 10x15, 10x15
1-mile walk
food for 12/25 calories 2235, carbs 295, fat 39, protein 152
bodyweight 12/26 6am 238 lbs
Good googly moogly
Training for 12/27
LEGS 2
Squat 5x150,3x240,3x330,3x380,3x420
Squat 10x150,10x150,10x150,10x150,10x150
1-mile walk
food for 12/26 calories 2317, carbs 191, fat 104, protein 165
bodyweight 12/27 4am 239 lbs