Awesome work. We all knew you’d smash your goals.
The fact you bench with a Swiss bar makes this all the more impressive
2 Likes
6/30___PUSH A
db bench w/ss 90x10,10
db shoulder press 60x10,10
tricep focused dips 12,11
cable fly 10x15,15
cable lateral raise 40x15,15
seated cable lat pullover 50x15,15
single arm tricep pushdown 40x15,15
6/29 macros
p 284
c 65
f 59
6/29 cardio
31-minutes recumbent bike
22 Likes
7/1___ PULL A
pull-ups 6,9
barbell row 225x5,7
chest supported row 250x10,10
wide grip lat pull downs 120x10,10
wide grip cable row 120x10,10
dc row 90x20,20
db rear delts 35x10,10
barbell curls 75x10,10
concentration curls 35x10,10
6/30 macros
p 308
c 204
f 64
6/30 cardio
71-minutes recumbent bike
23 Likes
Back is looking awesome on these!!
3 Likes
thank you
2 Likes
Catching up here, and man you still just absolutely blow me away with your consistency. Some of your diet stuff strikes me as doomed to fail, because no one can actually follow those guidelines, and then you do it. Amazing testament of discipline, and the results speak for themselves. Glad to see you crushing it!
2 Likes
7/2___LEGS A
db rdl 90x15,15
front squat 150x19,20
leg press 200x20,20
hyperextensions 60x15,15
calf raises 15,15,15
7/1 macros
p 271
c 133
f 110
7/1 cardio
20-minutes recumbent bike
21 Likes
Damn! That is an impressive number of steps and consistency!
2 Likes
22k steps average is awesome. Nice work
3 Likes
7/3____REST
7/2 macros
p 196
c 357
f 129
7/2 cardio
43-minutes recumbent bike
15 Likes
7/4___PUSH B
incline bench w/ss 230x4,8
seated military press 140x9,7
tricep focused dips 13,11
cable fly 10x15,15
cable lateral raise 40x15,15
seated cable lat pullover 50x15,15
rope extension elbow to head 50x15,15
7/3 macros
p 200
c 385
f 176
7/3 cardio
32 minutes recumbent bike
19 Likes
7/5___ PULL B
weighted pull-ups +45x7,8
landmine row 200x5, 180x8
meadows row 90x8,10
close grip lat pull downs 160x10,10
close grip seated cable row 160x10,10
dc row 90x20,20
db rear delts 35x20,20
drag curl 35x15,15
concentration curls 35x10,10
7/4 macros
p 93
c 241
f 140
7/4 cardio
33-minutes recumbent bike
18 Likes
7/6___LEGS B
barbell rdl 315x10,10
back squat 350x10,10
leg press 350x20,20
hyperextensions 60x10,10
calf raises 15,15,15
7/5 macros
p 181
c 350
f 173
7/5 cardio
20-minutes recumbent bike
16 Likes
7/7___PUSH A
db bench w/ss 90x10, 105x11
db shoulder press 60x11,15
weighted tricep-focused dips +45x6, +35x6
cable fly 20x15,15
cable lateral raise 40x15,15
seated cable lat pullover 50x15,15
single arm tricep pushdown 40x15,15
7/6 macros
p 130
c 319
f 152
7/6 cardio
31-minutes recumbent bike
20 Likes
7/8___ PULL A
pull-ups 9,10
yates row 225x8,7
chest supported row 250x11,10
wide grip lat pull downs 120x15,15
wide grip cable row 120x15,15
dc row 100x20,20
db rear delts 35x15,15
cable curls 45x15,15
concentration curls 35x15,15
7/7 macros
p 153
c 312
f 117
7/7 cardio
31-minutes recumbent bike
16 Likes
Protein has been a bit low the last few days. I would get it up to 1-1.25g/lb of lean body mass.
How are you liking the higher carbs? Gotta feel awesome after being so low.
1 Like
From what you’ve displayed on here you have a ton of self control.
This is going to hurt progress IMO.
I think the main thing with diet is just to be prepared.
I think if you set your nutrition goals and plan out your menus and stay consistent it will get easier.
Pick 3-4 protien and 2-3 carb sources and stick to that.
I’m sure you’ve seen my log(except for last week as I have been using my gyms meal prep) I eat pretty much the same meals/meal structure daily and switch things out every couple weeks. I spend 2 hours 1 time per week making my wifes and my meals and then i’m set. No guessing, just eating and training.
2 Likes
What has changed last week? I know you changed your macro distribution a bit. Your metabolism will def adjust when you make big dietary changes. Going from 0 carbs to 300 carbs is a huge change.
Do you want help building a diet plan to meet your training goals?
Please go crazy with zero sugar and low carb condiments.
It helps a lot.
1 Like