10 Likes
Ohmygawd that looks excitingly perilous. Traps get theirs too.
1 Like
9/21/2022
decline bench 315x11
dips BW x 10 (failure)
db side laterals 25x10
pull-ups BW x 19 (failure)
inverted rows BW x 20 (failure)
hammer curl 25x10
rdl 185x10
squat 240x7, 300x9
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/20
calories 806, carbs 0, fat 14, protein 160
bw 223lbs
17 Likes
9/21/2022 PM SESSION d
chest supported row 270x9
standing pull down 50x10
roman chair back extension 45x10
plate raise 45x10
pull up BW x 8
db side laterals 25x12
standing tricep extension 40x18
trap bar deadlift 350 x 16
ten-minute jump rope session
thirty minutes recumbent bike
18 Likes
9/22/2022
db decline press 60x15
dips BW x 17
db side laterals 25x15
pull-ups BW x 16
inverted rows BW x 22
hammer curl 25x15
rdl 185x8
squat 420x3, 250x16
cable calf raise 50
lateral lunge x20
15-minute seated row
3-mile walk
food for 9/21
calories 800, carbs 0, fat 0, protein 160
bw 220lbs
17 Likes
Great job in here. I dig the gifās.
You got me curious what is this food item you eat everyday with this macro:
calories 800, carbs 0, fat 0, protein 160
Is it like $60 in beef jerky?!
1 Like
1,472 grams of egg whites.
5 Likes
I need to start eating more eggs. I should have known!
2 Likes
9/22 PM SESSION c
db row 60x15
standing pulldown 50x14
tricep pushdown 50x8
roman chair back extension 60x12
plate raise 45x11
pull up BW x 15
db side laterals 25x12
standing tricep extension 40x20
leg press 380x20
ten-minute jump rope session
thirty minutes recumbent bike
19 Likes
The gifs of the last weeks really show a great improvement in the skipping! Looking very smooth and bouncy.
1 Like
Love that leg press machine. When I had a bad case of hemorrhoids (fun times) I was forced to find a squat alternative as I couldnāt do any proper variations for a month or so. The intensity, the bracing, and the amount of weight on the back were just terrible, especially in the hole (pun not intended).
Anyway, standing on some plates using a trap bar and having the deficit bring the bar down to my ankles - creating similar if not a little more ROM than you use here - then lifting the weight whilst remaining completely upright (fairly easy to do when staying in the 8-15 rep range). My quads saw some really quick growth that month and my Squat strength stayed very close to what it was before. Not just that but I think it helped me engage my quads better in all deadlift variations.
I know itās not exactly the same, but that machine you have has inspired me to chuck that leg burner I was forced to do into my āQuad dominant variationā rotation. It was essentially a leg press whilst also doing some basic grip training. So thanks.
2 Likes
Thank you.
1 Like
9/23/2022
db decline press 60x17
dips BW x 14 (f)
db side laterals 25x10
push-up 106 (f)
hammer curl 25x15
rdl 135x15
squat 450x1, 250x11
cable calf raise 50
lateral lunge x20
15-minute seated row
3-mile walk
food for 9/22
calories 800, carbs 0, fat 0, protein 160
bw 219lbs
20 Likes
9/23 PM SESSION a
chest supported row 200x10
standing pull down 70x4
standing tricep extension 70x8
roman chair back extension 60x10
plate raise 45x10
pull up BW x 9
db side laterals 25x12
trap bar farmers walk 300x8 trips
ten-minute jump rope session
thirty minutes recumbent bike
18 Likes
9/24/2022
seated ohp 170x8
dips BW x 13 (f)
db side laterals 25x15
pull-ups BW x 17 (f)
inverted rows BW x 25 (f)
hammer curl 25x10
rdl 150x9
squat 420x1, 250x15
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/23
calories 800, carbs 0, fat 0, protein 160
bw 219lbs
20 Likes
9/24 PM SESSION b
barbell row 285x10
standing pull down 70x10
tricep pushdown 70x8
roman chair back extension 60x10
plate raise 45x11
pull up BW x 9
db side laterals 25x12
standing tricep extension 60x9
leg press 380x10
ten-minute jump rope session
thirty minutes recumbent bike
14 Likes
CUT LOG
week 7 (9/18-9/24) of 8 complete
blood pressure 9/19 116/70, 9/21 108/64, 9/23 112/60 rhr 76-80-84
bodyweight 7/31 255lbs, 8/7 246lbs, 8/13 236lbs, 8/20 229lbs
8/27 227lbs, 9/3 225lbs, 9/10 224lbs, 9/17 222lbs
9/24 219lbs
average daily calories 801, carbs 0, fat 2, protein 160.
trained 7 days. 10 hours of cardio.
for week 8 (9/25-10/1)
nutrition: PSMF. 800 calories w/160g protein.
training: 7 day RiR0.
cardio: 8 hours
21 Likes
Outstanding progress bud!! Always amazed at how light are skeleton is lol
3 Likes
Looking really good, my man.
And all of this work being done on nothing but two eggs, eleven garbanzo beans and a cup of decaf per day.
Iām still envious of those damn shoulders!
1 Like
9/25/2022
decline bench 230x29, 320x5
dips BW x 12 (f)
db side laterals 25x20
pull-ups BW x 17 (f)
inverted rows BW x 23 (f)
hammer curl 25x12
rdl 185x10
squat 330x4, 250x7
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/24
calories 800, carbs 0, fat 0, protein 160
bw 220lbs
19 Likes