Throwaway Fitness Training and Nutrition Log

[atlas13]

Program change? Not used to seeing you log anything than a weeks work of weightlifting for me lol

[throwawayfitness]

@atlas13

Program change?

doing full body for a while.

[throwawayfitness]

4/6

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 19
push-ups 76
dips BW x 8 w/ss
db bench 60x9
chest supported row 230x10
db row 60x12
wide grip pulldown 80x10
cable bent bar pullover 80x11
bar tricep pushdown 40x16
rdl 60x10
squat 370x5
leg press 200x20
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

4/5—239g Protein, 0g Carbs, 50g Fat

BW 241 lbs

[throwawayfitness]

@jcpjcp

What is that barbell?

I use a safety squat bar to squat and a swiss bar for pressing.

@jcpjcp

retractable jhooks

Titan Adjustable Monolift Attachments

@jcpjcp

Great home gym

thank you.

[wardog2k]

@throwawayfitness

trapbar deadlift 530x3, 420x11

Nice work!

[throwawayfitness]

@wardog2k

work!

thank you

[throwawayfitness]

4/7

pull ups BW x 5
flat bench 280x8
ohp 180x3
dips BW x 10
chest supported row 350x4
barbell row 275x7
cable bent bar pullover 100x11
close neutral grip lat pull down 100x15
close underhand grip seated cable row 100x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 380x5
leg press 200x10

cardio 90 minutes

4/6—262g Protein, 0g Carbs, 13g Fat

BW 240lbs

[mechinos]

chest supported row 350x4…uff-dah

[vlifter83]

Do you notice you’re leaning out quite a bit even with the bw holding steady? Obviously with the macros, should be losing some bf.

[throwawayfitness]

@vlifter83

Do you notice you’re leaning out quite a bit

yes.

It would be more useful as data to track weight weekly as a daily average.

I drink 2.5-3 gallons of water per day. I don’t weigh myself at the same time of day.

I’m probably in the low 230’s right now.

When I want to hit a new low I cut back on the water, make sure I’ve been to the bathroom as much as possible, don’t eat anything, and take off my socks and underwear

[vlifter83]

Lmao been there with the taking clothes off to weigh in. Couple more weeks to peak and i’ll be doing similar with training/diet.

[throwawayfitness]

Yep, this is not what I was doing.

One Exercise For Guaranteed Wide Lats

I sometimes do the horizontal version as a finisher from suspended handles. I start with my body roughly 15-20* below horizontal and finish about 15-20* above horizontal, or whatever full ROM is. As Gareth states, I go slow and focus on contracting the lats and upper back. I’ve always been pretty strong at pull-ups / chin-ups, but man 12-15 body-weight reps of these seem to destroy me every time. I’m going to start adding the vertical motion to my routine as well, I think these are a great i…

One Exercise For Guaranteed Wide Lats

[throwawayfitness]

4/8

T-Nation pull-ups BW x 0 (I think I need to watch the video again)
push-ups 36
high incline db press 60x9
dips BW x 17 w/ss
chest supported row 180x5
barbell row 135x10
cable bent bar pullover 70x11
close ntrl grip lat pull down 90x12
close undrhnd seated cable row 90x12
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 150x5
leg press 200x20

cardio 120 minutes

4/7—210g Protein, 0g Carbs, 2g Fat

[throwawayfitness]

4/9

pull-ups BW x 16
db flat bench 90x11
dips BW x 5 w/ss
high incline bench 140x9
chest supported row 360x4
db row 90x10
wide grip pulldown 120x10
cable bent bar pullover 80x12
bar tricep pushdown 40x15
lat pushdown 40x15
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
rdl 60x10
squat 390x5
leg press 200x10
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

4/8—288g Protein, 0g Carbs, 41g Fat

[kd13]

@throwawayfitness

T-Nation pull-ups BW x 0 (I think I need to watch the video again)

i advise you lower the level your hands are rather than raise your leg rest up, if you fall from up there you will break your arse! Lol.

I tend to rest my bar on the j hooks at the right height or i use my rings lowered to the right height, but that said its not an exercise i can get to feel good.

[throwawayfitness]

@kd13

break your arse!

almost happened. started out with my palms out and felt my fingers slipping, got down quick

turned palms in, legs back up and the bench slid

[throwawayfitness]

4/10

pull-ups BW x 17
push-ups 0
high incline bb press 100x11
dips BW x 9
chest supported row 180x10
barbell row 135x11
cable bent bar pullover 70x15
close ntrl grip lat pull down 90x15
close undrhnd seated cable row 90x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 150x5
leg press 200x20

cardio 90 minutes

4/9—264g Protein, 0g Carbs, 66g Fat

[cdep89]

I wish my gym had your equipment whilst I work around injury. -

SSB, neutral grip/swiss bar bench/incline/ohps, neutral grip DB bench grabbed from a rack etc would be a gamechanger for me right now.

@throwawayfitness

push-ups 0

What happened there dude?

[throwawayfitness]

@cdep89

What happened there dude?

didn’t feel like getting down on the ground

[tlgains]

Relatable