Throwaway Log

[raven78]

Is the gym setup back in the basement? Glad to have you back here logging (and dominating as per the norm!)

[throwawayfitness]

@raven78

basement

I moved.

[throwawayfitness]

2/26___PUSH B

flat db bench 90x21,18
standing db ohp 60x5,4
dips 10,16
reverse grip cable curl 20x20,20
drag curl 35x20,20
pec fly 20x20,20
tricep pushdown 40x20,20
cable lat raise 30x20,20
cable front raise 20x20,20

bodyweight 260

2/25 macros
p 382
c 267
f 109

2/25 steps
14,370

[throwawayfitness]

2/27___LEGS B

leg press 380x20,20
barbell rdl 225x10,10
roman chair 45x10,10
calf raise x20,20
adductors x20

bodyweight 260

2/26 macros
p 466
c 151
f 80

2/26 steps
16,952

[shaneinga]

Looking jacked man! Great work in here.

[throwawayfitness]

2/28

bodyweight 263

2/27 macros
p 413
c 244
f 126

2/27 steps
20,566

[Andrewgen_Receptors]

@throwawayfitness

p 413

I’m getting the meat sweats just reading this

[LoRez]

Glad to see you back

[taylortooswift]

Looking great!

[throwawayfitness]

2/29___PULL A

pull ups 6,7
barbell row 250x5, 225x8
db row 90x20,20
narrow grip pulldown 110x20,20
single arm pull down 65x20,20
dc rope row 90x20,20
tricep extension 40x20,20
cable lat raise 40x20,20
cable front raise 20x20,20
hammer curl 25x20,20
drag curl 40x20,20
pec fly 20x20,20

bodyweight 261

2/29 macros
p 342
c 170
f 69

2/29 steps
12,086

[throwawayfitness]

3/1___PUSH A

flat barbell bench 230x20,13
standing barbell ohp 140x8,6
dips 10,12
drag curl 35x20,20
reverse grip cable curl 20x20,20
pec fly 20x20,20
cable front raise 20x20,20
cable lat raise 30x20,20
tricep pushdown 40x20,20

bodyweight 262

2/29 macros
p 372
c 257
f 84

2/29 steps
13,432

[throwawayfitness]

3/2

bodyweight 263

3/1 macros
p 348
c 239
f 71

3/1 steps
9810

[OldSchoolSwole]

Strong! Well done!

[Friedrich]

Excellent on the dips!

[throwawayfitness]

3/3___LEGS A

front squat 240x4,5
db rdl 90x10,10
roman chair 45x10,10
calf raise x20,20
adductors x20

bodyweight 261

3/2 macros
p 363
c 116
f 98

3/2 steps
11,937

[throwawayfitness]

3/4___PULL B

pull ups 9,6
chest supported row 250x8,9
db row 90x20,20
wide grip lat pull down 110x20,20
single arm lat pull down 65x20,20
dc rope row 90x20,20
tricep extension 40x20,20
cable lat raise 30x20,20
cable front raise 20x20,20
barbell curl 75x20,20
drag curl 30x20,20
pec fly 20x20,20

bodyweight 261

3/3 macros
p 340
c 132
f 99

3/3 steps
13,635

[hustlinghat93]

Glad I found this log!

[throwawayfitness]

@Andrewgen_Receptors seems popular right now, are you adding these?

Somersault Squat

[Andrewgen_Receptors]

Not a chance, man.

I’m borderline quad-dominant with just squats, quad extensions, and leg press… even if I wasn’t, IDK if I’d be willing to risk guillotin-ing my manhood off when there are alternative options.

For Quad development, I’d opt for Quad-focused Leg Press, Quad Extension, Hack Sissy Squats, Hack Squats, Regular Leg Press, Sissy Squats, Goblet/Landmine Squats, “tea bagger” squats, and Bulgarian Split Squats - in that order.

I do like that this movement is primarily performed at maximal Quad length though. I think this is going to be a fad that fades out in a few years like Paleo, or those stupid banded half-squat crab walks that instagram thots chicks do for likes.

[throwawayfitness]

3/5___PUSH B

flat db bench 90x24,18
standing db ohp 60x8,7
dips 10,15
reverse grip cable curl 20x20,20
drag curl 35x20,20
pec fly 20x20,20
tricep pushdown 40x20,20
cable lat raise 30x20,20
cable front raise 20x20,20
db lat raise 10x20,20

bodyweight 260

3/4 macros
p 361
c 230
f 93

3/4 steps
20,099