@throwawayfitness is back! All is right with the world once again…
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Welcome back. That bike ride is awesome. I am surprised your ass didn’t fall off from being asleep when you got off it. 
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If I plan to sit anywhere longer than 30 minutes, games, meets, car, desk, couch, bike, I bring memory foam.
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It looks like you got the hang of the SSB Front Squat!
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Smart!!
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Nice work! Glad to see you back posting!
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Good to see you back!
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7/31
Monday dc workout 1
weighted chest dip (lean forward)(rest paused 11-15 total reps) +35x5,4,3
seated ohp (rest paused 11-15 total reps) 160x10,7,5
cable overheard triceps extension (rest paused 11-15 total reps) 50x12,8,10
weighted pull-up (rest paused 11-15 total reps) +35x5,4,3
seated DC rope row (6-9) + (9-12) Straight sets 125x12, 90x10
food for 7/30
254 p
150 c
60 f
28 Likes
Has your focused shifted? Your training seems a bit different now.
How was your time off?
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Oh yeah, he’s back.
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good to see you back mate and still kicking ar$e I see.
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Lotta time on the bike and very few cals. I remember those days from ironman training. 80-100 mile bike rides followed by a 6-8 mile run on 1500cals/day. Fn torture!!
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I was referring to the amount of cals you consumed. Very low for that much cardio.
Keep rocking it though as long as you can recover for your workouts.
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Welcome Back…
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8/2
RiR0 7
1 set per exercise
squats 15-20 reps
body weight exercises to failure
Other exercises 10-15reps
Every single day
Only take long enough to catch your breath between sets
DB bench 90x18
Dips BW x 15
DB raise 35x15
Pull-ups BW x 9
DB rows 60x13
Hammer curl 25x14
Rdl 225x10
Squat 240x4
Calf raise BW x 20
Adductors x20
60 minutes recumbent bike
bodyweight 253
food for 8/1
224 p
173 c
43 f
35 Likes
8/3
one set per exercise
squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
ohp 140x8
dips BW x 7
DB raise 25x16
pull-ups BW x 7
chest supported rows 290x9
drag curl 50x11
db rdl 60x10
leg press 290x15
seated calf raise 290x20
Adductors x20
87 minutes recumbent bike
bodyweight 250
food for 8/2
185 p
142 c
59 f
33 Likes
8/4___C
one set per exercise
squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
barbell bench 250x13
dips BW x 15
db raise 25x13
pull-ups BW x 12
barbell row 250x10
cable curl 25x20
roman chair 60x10
leg press 300x14
calf raise BW x 20
adductors x20
67 minutes recumbent bike
bodyweight 249
food for 8/3
143 p
140 c
71 f
27 Likes