Quickly disappearing underneath an ever increasing layer of tacos and cerveza.
1 Like
3/11/24
Leg Curls:
-3x180x8
-Drop Sets: 140x10,120x12
Wide Grip Lat Pulls:
-3x160x8
-RP: +2, +3, +2
Reverse DB Flys
-3x30x10
-Drop Sets: 3x25x12, 3x20x15
OA Incline bench DB Curls
-3x30x8
-RP: +2, +3, +2
Abs:
-Reverse Crunches 3x20x15
-Ab Roller 3x15
Vacation - no food log
1 Like
3/12/24
Hack Squat
-3x180x6 (mTor)
Bench Press
-3x180x6
-RP: +2, +2
Side DB lateral raise:
-3x22x8
-Drop Sets: 60x10, 45x12
Triceps press machine:
-3x190x10 (mTor)
Seated Calf Raise:
-3x135x12 (mTor)
Last day of vacation - no food log
1 Like
3/12/24
Travel day - no workout and no food log.
Time to get back on the horse.
1 Like
3/14/24 - Back on the horse.
Leg Curls:
-3x190x8
-Drop Sets: 150x10, 130x12
Straight arm pulldown
-3x120x10 (mTor)
Single Arm Hammer Row
-3x90x10
-RP: +5, +5
Preacher Curls (wide grip):
-3x60x10 (mTor)
Abs
-Machine Crunch 3x120x15
2476 cals
C: 172g, 28%
F: 95g, 36%
P: 220g, 36%
1 Like
3/15/24
Leg Extension:
-3x70x10
-RP: +2, +3
Cable Cross-over:
-3x30x10 (mTor)
Machine Shoulder Press:
-3x140x8
-RP: +3, +2
Hammer Decline:
-3x250x8
-RP: +3, +2, +2
Treadmill:15 mins @ 3 mph and 10% incline
2530 cals
C: 170g - 28%
F: 96g - 35%
P: 223g - 27%
1 Like
3/16/24
Neutral Grip Lat Pulldowns:
-3x160x10
-Drop Sets: 130x12, 100x15
Nordic leg curls - blue band
-3x8 (mTor)
Narrow grip cable rows:
-3x130x10 (mTor)
Incline DB Curl
-3x25x12
-RP: +5, +3
Abs
-Rotary Torso 3x80x15
2678 cals
C: 229 - 32%
F: 91 - 36%
P: 207 - 32%
1 Like
3/17/24
6 min cold plunge at 62 degrees
Pendulum Squat:
-3x130x8
-RP: +2, +2
Bench Press (neutral grip):
-3x180x6
-RP: +2, +2
Arnold Press:
-3x45x8
-RP: +2, +3
Rope Triceps Extension:
-3x80x10
-Drop Sets: 60x12, 40x15
Treadmill x 15 mins (10% incline @ 3mph)
20 min sauna
2456 cals
C: 250g - 40%
F: 63g - 23%
P: 233g - 37%
1 Like
3/18/24
Weight: 216.4
Waist: 35.25"
Primo shot 200 mg
Hip Thruster:
-3x360x8
-Drop Sets: DS: 270x10,180x12
Wide Grip Lat Pulls:
-3x160x8
-RP: +2, +3, +2
Reverse Cable Crossovers:
-3x22.5x10
-Drop Sets: 17.5x12, 15x15
EZ Curls:
-3x80x8
-RP: +2, +3
Abs:
-Reverse Rocky Crunch 3x6
-Crunch machine 3x120x15
2616 cals
C: 195g - 30%
F: 99g - 33%
P: 242g - 37%
1 Like
3/19/24
Pendulum Squat: (starting weight 50 lbs)
-3x130x8
-RP: +2, +2
Bench Press (neutral grip):
-3x180x7
-RP: +3, +2
Side DB lateral raise:
-3x30x8
-Drop Sets: 25x10, 20x12
Triceps extension machine:
-3x140x10 (mTor)
Seated Calf Raise:
-3x135x12 (mTor)
200mg shot of Test
2446 cals
C: 203g - 32%
F: 97g - 34%
P: 215g - 34 %
1 Like
3/20/24
Leg Curls:
-3x190x10
-Drop Sets: 150x12, 130x15
Straight arm pulldown
-3x120x12 (mTor)
Hammer Row
-3x115x10
-RP: +2, +3
Preacher Curls (wide grip):
-3x60x10 (mTor)
Abs
-Hanging knees to chest 3x30x15
-Crunch machine 3x120x15
2496 Cals
C: 172g - 29%
F: 95g - 35%
P: 218g - 36%
1 Like
3/21/24
Leg Extension:
-3x70x10
-RP: +2, +3, +5
Cable Cross-over:
-3x30x10 (mTor)
Machine Shoulder Press:
-3x140x10
-RP: +3, +2
Hammer Decline:
-3x250x8
-RP: +3, +2, +2
Treadmill:15 mins @ 3 mph and 10% incline
200mg Primo shot
2409 Cals
C: 171g - 28%
F: 97g - 36%
P: 220g - 36%
1 Like
3/22/24
Neutral Grip Lat Pulldowns:
-3x160x8
-Drop Sets: 130x10, 100x12
Nordic leg curls - blue band
-3x8
Narrow grip cable rows:
-3x130x10 (mTor)
Hammer incline DB Curl
-3x35x8
-Drop Sets: 30x10, 25x12
Abs
-Rotary Torso 3x80x15
200mg Test shot
2987 cals
C: 235g - 35%
F: 90g - 31%
P: 225g - 34%
1 Like
3/23/24
Rest Day
2996 cals
C: 244g - 33%
F: 131g - 38%
P: 216g - 29%
1 Like
3/24/24
Hack Squat:
-3x230x8 (mTor)
Nautilus Incline:
-3x160x6
-Drop Sets: 110x10, 70x12
Arnold Press:
-3x45x8
-RP: +2, +3
Rope Triceps Extension:
-3x80x10
-Drop Sets: 60x12, 40x15
Treadmill:15 mins @ 3 mph and 10% incline
2583 Cals
C: 199g - 34 %
F: 75g - 30 %
P: 211g - 36 %
Avg weight for the week: 216.2
1 Like
3/25/24
Hip Thruster:
-3x360x8
-Drop Sets: DS: 270x10,180x12
Kneeling one arm Lat Pulls:
-3x150x8 (mTor)
Reverse Cable Crossovers:
-3x25x10
-Drop Sets: 20x12, 15x15
EZ Curls:
-4x80x10 (2 inside grip, 2 outside grip)
-RP: +2, +3
Abs:
-Reverse Rocky Crunch 3x6
-Crunch machine 3x120x15
200mg Primo
2688 cals
C: 199g - 29%
F: 112g - 38%
P: 226g - 33%
1 Like
3/26/24
Pendulum Squat:
-3x130x8
-RP: +2, +2
Bench Press (neutral grip):
-3x200x6
-RP: +3, +2
Side DB lateral raise:
-3x30x8
-Drop Sets: 25x10, 20x12
Triceps extension machine:
-3x140x10 (mTor)
Seated Calf Raise:
-3x135x15 (mTor)
200mg Test.
2535 Cals
C: 202g, 32%
F: 86g, 31%
P: 234g, 37
1 Like
3/27/24
Prone single leg curls
-3x60x6
-Drop sets: 40x8, 25x10
Straight arm pulldown
-3x120x12 (mTor)
Hammer Row
-3x115x10
-RP: +2, +3
Preacher Curls
-4x60x10 (2 in, 2 out)
Abs
-hanging knees to chest 3x30x15
-ab roller ā 3x12
2701 Cals
C: 207g - 32%
F: 102g - 35%
P: 215g - 33%
1 Like
3/28/24
Leg Extension:
-3x80x10
-RP: +2, +3, +5
Cable Cross-over:
-3x30x10 (mTor)
Machine Shoulder Press:
-3x140x10
-RP: +3, +2
Hammer Decline:
-3x250x8
-RP: +3, +2, +2
Abs
-Rotary Torso 3x80x15
2965 Cals
200mg Primo
C: 231g, 31%
F: 121g, 37%
P: 239g, 32%
1 Like
3/29/24
Nautilus Lat Pulldowns:
-3x210x8
-Drop Sets: 160x10, 140x12
Nordic leg curls - blue band
-3x10
Narrow grip cable rows:
-3x130x10 (mTor)
Hammer incline DB Curl
-3x35x8
-Drop Sets: 30x10, 25x12
Abs:
-Reverse Rocky Crunch 3x7
-Cable Crunch: 3x150x15
Cals: 3099
C: 277g, 37%
F: 103g, 32%
P: 230g, 31%
1 Like