Throwaway Log

[simo74]

Time to make those vids visible mate. Nice work

[throwawayfitness]

8/15___ CHEST

flat db bench
feeders 35x25, 40x25, 60x25 work set 90x25
decline bench
feeders 60x25, 110x25, 190x25 work set 235x18
incline bench
feeders 50x25, 100x25, 160x25 work set 190x20
chest forward dip 10,10,10,14
jammer chest press
feeders 40x25, 60x25, 80x25 work set 90x25
flat db flys elbows bent 10x25, 25x25, 25x25, 25x25

8/14 macros
p 265
c 264
f 50

8/14 cardio
93 minutes recumbent bike

8/15 BW 248lbs

[throwawayfitness]

8/16___ SHOULDERS

standing military press
feeders 65x25, 90x25, 115x25 work set 125x21
high incline db press
feeders 35x25, 35x25, 40x25 work set 60x14
jammer shoulder press
feeders 10x25, 20x25, 30x25 work set 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 25x25, 25x25, 25x25, 25x25
seated face pulls 25x25, 25x25, 25x25, 25x25

8/15 macros
p 281
c 250
f 42

8/15 cardio
86 minutes recumbent bike

8/16 BW 247lbs

[throwawayfitness]

8/17___ARMS

dips 10, 10, 10, 10
v bar tricep pushdown
feeders 40x25, 50x25, 60x25 work set 70x25
overhead rope ext
feeders 20x25, 30x25, 40x25 work set 45x22
across body tricep pull down
feeders 10x25, 15x25, 25x25 work set 35x25
close-grip dumbbell press
feeders 25x25, 35x25, 40x25 work set 60x30
powerbombs 25x25, 25x25, 25x25, 25x25
drag curl 35x25, 35x25, 35x25, 35x25
cable curl 35x25, 35x25, 35x25, 35x25
db hammer curl 25x25, 25x25, 35x25, 35x25
barbell curl 30x25, 35x25, 40x25, 75x25
seated incline DB curls 10x25, 10x25, 10x25, 25x6

8/16 macros
p 248
c 292
f 40

8/16 cardio
63 minutes recumbent bike

8/17 BW 246lbs

[throwawayfitness]

[dagill2]

Go get it mate

[throwawayfitness]

8/18___ LEGS

hatfield squat
feeders 60x25, 150x5, 240x5, 330x3, 420x2, 510x1, 600x1 work set 250x25
leg press
feeders 250x25, 250x25, 250x25 work set 350x25
rdl 135x25, 190x25
calves 20, 20, 20, 20

8/17 macros
p 263
c 248
f 56

8/17 cardio
153 minutes recumbent bike

8/18 BW 246

[burien_top_team]

You’ve got me thinking seriously about learning to skip rope to boost my conditioning. Any tips for getting started that worked for you?

[aholding88]

Some seriously impressive squatting

[ChickenLittle]

Congrats! On the 600lb squat!

[SvenG]

Made it look easy!

[simo74]

that 600 looked smooth sir. Quality

[QuadQueen]

You are a BEAST!! Congrats!!

[raven78]

@simo74

that 600 looked smooth sir. Quality

And the depth! Beast!

[throwawayfitness]

@aholding88

seriously

thank you

@ChickenLittle

Congrats!

thank you

@SvenG

Made it

on to 700

@simo74

Quality

thank you

@QuadQueen

You are

far to kind thank you

@raven78

depth

that’s the best part. thank you for noticing

[shaneinga]

Hell of a squat. 600 looked great!

[tlgains]

Throwing around 600 I see.

[rugby_lifting]

That’s some brilliant tin!!!

[throwawayfitness]

8/19___ REST

8/18 macros
p 251
c 256
f 56

8/18 cardio
96 minutes recumbent bike

8/19 BW 246lbs

[throwawayfitness]

8/20___ BACK

close grip lat pull-downs
feeders 70x25, 90x25, 120x25 work set 145x25
chest supported row
feeders 110x25, 160x25, 185x25 work set 205x25
yates row
feeders 150x25, 170x25, 190x25, 365x5 work set 230x25
close grip landmine row
feeders 70x25, 95x25, 120x25 work set 150x25
cable lat pulldown
feeders 30x25, 40x25, 50x25 work set 55x25
close grip seated cable row
feeders 70x25, 80x25, 90x25 work set 100x25
dc row
feeders 60x25, 70x25, 80x25 work set 100x25
pullups 10, 10, 10, 10, 11
hyperextension 45x25

8/19 macros
p 248
c 278
f 57

8/19 cardio
68 minutes recumbent bike

8/20 BW 246lbs