3/30/24
Rest Day
2733 cals
C: 186g, 33%
F: 80g, 32%
P: 195g, 35%
1 Like
3/31/24
Rest Day
Weight avg for the week: 217.3
Cals: 2428
C: 209g, 34%
F: 79g, 29%
P: 225g, 37%
1 Like
4/1/24
Hack Squat:
-4x230x8 (mTor)
-2 glute focus
-2 quad focus
Fly machine
2x45x8 (mTor)
Arnold Press:
-3x50x8
-RP: +2, +2
Rope Triceps Extension:
-3x80x10
-Drop Sets: 60x12, 40x15
Abs
-hanging knees to chest 3x30x15
-Crunch machine 3x130x15
200 mg Test
Cals: 2660
C; 252g: 38%
F: 71g: 24%
P: 250g 38%
1 Like
4/2/24
Hip Thruster:
-3x360x8
-Drop Sets: DS: 270x10,180x15
Side lat pulls
-3x65x8 (mTor)
Reverse Cable Crossovers:
-3x15x10
-Drop Sets: 12.5x12, 10x15
Zotman cable curls
-3x50x10 (mTor)
Abs:
-Rotary torso - 3x80x15
200mg Primo
Cals: 2469
C: 174g, 28%
F: 106g, 38%
P: 216g, 34%
1 Like
4/3/24
Pendulum Power Squat:
-3x360x8
-RP: +2, +2
Bench Press (neutral grip):
-3x200x6
-RP: +3, +2
-bar weight: 40 lbs
Side DB lateral raise:
-3x25x8
-Drop Sets: 20x10, 15x12
Triceps extension machine:
-3x140x10 (mTor)
Seated Calf Raise:
-3x135x15 (mTor)
Cals: 2565
C: 218g - 34%
F: 81g - 29%
P: 239g - 37%
1 Like
4/4/24
Prone single leg curl
-3x60x6
-Drop sets: 40x8, 25x10
Free motion straight arm pull down
3x30x10 (mTor)
Hammer Row
-3x115x10
-RP: +2, +5
Preacher Curls
-4x60x10 (2 in, 2 out)
Abs
-hanging knees to chest 3x30x12
-ab roller ā 3x12
Cals: 2472
C: 255g - 40%
F: 78g - 28%
P: 200g - 32%
1 Like
4/6/24
Rest Day
Cals: 2672
C: 186g, 29%
F: 97g, 35%
P: 229g, 36%
1 Like
4/7/24
Rest day but with 18k steps (yard work and gig)
Cals: 2313
C: 225g, 37%
F: 75g, 28%
P: 211g, 35%
1 Like
4/8/24
Nautilus Lat Pulldowns:
-3x180x8
-Drop Sets: 160x10, 140x12
Nordic leg curls - blue band
-3x10
Neutral grip cable rows:
-3x130x10 (mTor)
Hammer incline DB Curl
-3x35x8
-Drop Sets: 30x10, 25x10
Abs:
-Reverse Rocky Crunch 3x10
-Cable Crunch: 3x150x15
Cals: 2406
C: 215g, 38%
F: 66g, 26%
P: 206g, 38%
1 Like
4/9/24
Hack Squat:
-4x230x8 (mTor)
-2 glute focus
-2 quad focus
Cable Cross-over:
-3x30x10 (mTor)
Arnold Press:
-3x50x8
-Drop Sets 40x10, 30x12
Rope Triceps Extension:
-3x120x8
-Drop Sets: 100x10, 80x12
Abs
-rotary torso 3x120x10
200mg primo
2729 cals
Weight: 217.7
1 Like
4/10/24
Hip Thruster:
-3x360x10
-Drop Sets: DS: 270x12, 180x15
Side lat pulls
-2x70x8
-1x45x8 (mTor)
Reverse Cable Crossovers:
-3x15x12
-Drop Sets: 12.5x12, 10x15
Zotman cable curls
-3x50x10 (mTor)
Abs
-hanging knees to chest 3x35x12
-crunch machine: 3x140x15
200mg Test
2472 cals
1 Like
4/11/24
Pendulum Power Squat:
-4x360x8 (2 glute, 2 quad)
Hammer Bench Press
3x360x8
RP: +2 +2
Side DB lateral raise:
-3x25x10
-Drop Sets: 20x12 15x15
Triceps extension machine:
-3x120x8
Seated Calf Raise:
-3x140x12
Cals: 2431
1 Like
4/12/24
Leg Curls:
-3x190x10
-Drop Sets: 150x12, 130x15
-2 second hold at stretch
Free motion straight arm
3x30x10 (mTor)
Hammer Row
-3x115x10
-RP: +2, +5
Preacher Curls:
-4x60x10 (2 in, 2 out)
-2 second hold at stretch
Rotary Torso
-3x120x10
Cals: 2519
200mg Primo
1 Like
4/13 - 4/14
No training
No food log
Ate like shit but logged 50k steps with pickleball, yard work, and washing/sealing driveway.
1 Like
4/15/24
Still recovering from weekend
2517 cals
230g protein
200mg Test
Weight 216.7 avg. prior week
1 Like
4/18/24
Leg Extension:
-3x70x10
-RP: +2, +3
Nautilus Incline:
-3x160x6
-Drop Sets: 120x8, 90x10
Face Cable Pulls
-3x150x8
Drop sets 120x10, 100x12
Hammer Decline:
-3x270x8
-RP: +2, +2
DB Shldr press
3x50x8
DS: 40x10, 30x12
Abs:
-Reverse Rocky Crunch 3x10
2623 cals
222g protein
200mg primo
1 Like
4/17/24
Prone single leg curls
-3x60x8
-Drop sets: 40x10, 25x12
Free motion straight arm
3x30x10 (mTor)
Hammer Row
-3x115x10
-RP: +2, +5
Preacher Curls:
-4x60x10 (2 in, 2 out)
Seated Calf Raise:
-3x135x12 (mTor)
2826 cals
242g protein
1 Like
4/18/24
Leg Extension:
-3x70x10
-RP: +2, +3
Nautilus Incline:
-3x160x6
-Drop Sets: 120x8, 90x10
Face Cable Pulls
-3x120x10
Drop sets 100x12, 80x15
Hammer Decline:
-3x270x8
-RP: +2, +2
Abs:
-Reverse Rocky Crunch 3x10
-Cable Crunch: 3x150x12
2835 cals
171g protein
200mg Test
1 Like
4/19/24
Nautilus Lat Pulldowns:
-3x180x8
-Drop Sets: 160x10, 140x12
Nordic leg curls - blue band
3x10
Neutral grip cable rows:
-3x130x10 (mTor)
Concentration Curls
-3x35x8
-Drop Sets: 30x10, 25x10
Abs: Rotary torso 3x90x10
2083 cals
178g protein
Primo-200mg
1 Like
4/20/24
Hack Squat:
-3x250x8 (mTor)
Cable Cross-over:
-3x25x10 (mTor)
Arnold Press:
-3x40x8
-Drop Sets: 30x10, 20x12
Single pulley Triceps Extension:
-3x70x8
-Drop Sets: 50x10, 30x12
Abs
-hanging knees to chest 3x35x12
-ab roller 3x12
2495 cals
202g protein
200mg primo
1 Like