6 Likes
Great job hitting your macros!! Very consistent!!!
3 Likes
8/8___ BACK
close grip lat pull-downs
feeders 65x25, 90x25, 115x25 work set 135x25
chest supported row
feeders 105x25, 155x25, 180x25 work set 195x25
yates row
feeders 150x25, 170x25, 190x25 work set 210x25
close grip landmine row
feeders 65x25, 90x25, 115x25 work set 140x25
seated cable lat pullover
feeders 30x25, 40x25, 50x25 work set 60x25
close grip seated cable row
feeders 65x25, 75x25, 85x25 work set 95x25
dc row
feeders 60x25, 70x25, 80x25 work set 100x25
pullups 10, 10, 10, 10, 12
hyperextension 45x25
8/7 macros
p 258
c 252
f 43
8/7 cardio
88 minutes recumbent bike
8/8 BW 245
25 Likes
Looking great dude! Back looks huge!!
4 Likes
thank you
1 Like
yep upper back looks good very thick
2 Likes
8/9___ CHEST
flat db bench 40x25, 60x25, 60x25, 90x25
decline bench 60x25, 110x25, 190x25, 235x21
incline bench 50x25, 100x25, 160x25, 190x17
chest forward dip 10,10,10,19
jammer chest press 40x25, 60x25, 80x25, 90x25
flat db flys elbows bent 10x25, 25x25, 25x25, 25x25
8/8 macros
p 250
c 247
f 53
8/8 cardio
64 minutes recumbent bike
8/9 BW 245lbs
21 Likes
8/10____REST
8/9 macros
p 246
c 275
f 48
8/9 cardio
101 minutes recumbent bike
8/10 BW 248lbs
21 Likes
8/11___ SHOULDERS
standing military press 60x25, 85x25, 110x25, 120x25
high incline db press 35x25, 35x25, 40x25, 60x25
jammer shoulder press 10x25, 20x25, 30x25, 40x25
plate raise 25x25, 25x25, 25x25, 25x25
cable front raise 10x25, 15x25, 20x25, 25x25
bent rear delt cable fly 25x25, 25x25, 25x25, 25x25
standing rear delt cable fly 10x25, 10x25, 10x25, 10x25
seated face pulls 10x25, 15x25, 25x25, 25x25
8/10 macros
p 256
c 242
f 54
8/10 cardio
95 minutes recumbent bike
8/11 BW 245lbs
21 Likes
8/12___ARMS
dips 10, 10, 10, 21
v bar tricep pushdown
feeders 40x25, 50x25, 60x25 work set 70x25
overhead rope ext
feeders 20x25, 30x25, 40x25 work set 45x25
across body tricep pull down
feeders 10x25, 15x25, 25x25 work set 35x25
close-grip dumbbell press
feeders 25x25, 35x25, 40x25 work set 60x25
powerbombs 25x25, 25x25, 25x25, 35x25
drag curl 35x25, 35x25, 35x25, 35x25
cable curl 35x25, 35x25, 35x25, 35x25
db hammer curl 25x25, 25x25, 35x25, 35x25
barbell curl 30x25, 35x25, 40x25, 50x25
seated incline DB curls 10x25, 10x25, 10x25, 25x7
8/11 macros
p 251
c 256
f 56
8/11 cardio
112 minutes recumbent bike
8/12 BW 247lbs
20 Likes
Damn thatās a lot of arm work. Those guns must be blazing,
3 Likes
8/13___ LEGS
hatfield squat
feeders 65x25, 95x25, 125x25, 155x25, 420x5, 510x2 work set 250x25
leg press
feeders 200x25, 215x25, 230x25 work set 350x25
rdl 135x25, 190x25
calves 20, 20, 20, 20
8/12 macros
p 265
c 256
f 53
8/12 cardio
71 minutes recumbent bike
8/13 BW 247lbs
26 Likes
Damn strong squats!
2 Likes
8/14___ BACK
wide grip lat pull-downs
feeders 70x25, 90x25, 120x25 work set 140x25
chest supported row
feeders 105x25, 155x25, 180x25 work set 200x25
yates row
feeders 150x25, 170x25, 190x25 work set 225x25
wide grip landmine row
feeders 65x25, 90x25, 115x25 work set 145x25
seated cable lat pullover
feeders 30x25, 40x25, 50x25 work set 60x25
wide grip seated cable row
feeders 65x25, 75x25, 85x25 work set 95x25
dc row
feeders 60x25, 70x25, 80x25 work set 100x25
pullups 10, 10, 10, 10, 6
hyperextension 45x25
8/13 macros
p 262
c 264
f 42
8/13 cardio
73 minutes recumbent bike
8/14 BW 249lbs
24 Likes
Looking very strong on these movements!!
Lotta muscle on that back!!
How are you feeling?
Weight going up a touch. What is the mirror telling you? Gaining muscle?
Sometimes it good to mix it up and give the body/joints a break.
I feel the same way. Look good in the mirror and then take a pic and I think I look like shit after scrutinizing it for a minute. Just mental. We are all fd up!!!
Def putting on muscle. You look incredible!!
Huge shoulders. Super dense back. Big chest/arms.
Your doing a great job man!
8 Likes
thank you
Looking jacked! Great work in here!
1 Like
This was like a training montage from an 80ās movie, just needs a cool soundtrack. Good work sir.
6 Likes
I donāt share that version here. they all have music.
15 Likes