putting in work!!
2 Likes
8/21___ CHEST
flat db bench
feeders 35x25, 40x25, 60x25 work set 90x27
flat bench
feeders 60x10, 150x5, 240x3, 290x1, 320x1, 390x stapled - work set 230x15
incline bench
feeders 50x25, 100x25, 160x25 work set 210x14
chest forward dip 10,10,10,11
jammer chest press
feeders 40x25, 60x25, 80x25 work set 90x25
flat db flys elbows bent 10x25, 25x25, 25x25, 25x25
8/20 macros
p 252
c 270
f 30
8/20 cardio
121 minutes recumbent bike
8/21 BW 248lbs
23 Likes
8/22___ SHOULDERS
standing military press
feeders 60x25, 85x25, 110x25 work set 125x21
high incline db press
feeders 35x25, 35x25, 40x25 work set 60x25
jammer shoulder press
feeders 40x25, 40x25, 40x25 work set 40x25
plate raise 25x25, 25x25, 25x25, 25x25
cable front raise 25x25, 25x25, 25x25, 25x25
bent rear delt cable fly 35x25, 35x25, 35x25, 35x25
standing rear delt cable fly 10x25, 10x25, 10x25, 10x25
seated face pulls 20x25, 20x25, 20x25, 20x25
8/21 macros
p 278
c 291
f 32
8/21 cardio
62 minutes recumbent bike
8/22 BW 248lbs
19 Likes
Man, whatever youāre feeding on, itās working sirā¦ 21reps! Sweet!
This is just nastyā¦ I lasted 5mins as a warmup the other day. That was plentyā¦ 
1 Like
8/23___ARMS
dips 2, 10, 11, 9
v bar tricep pushdown
feeders 40x25, 50x25, 50x25 work set 55x25
overhead rope ext
feeders 20x25, 30x25, 40x25 work set 45x25
across body tricep pull down
feeders 10x25, 15x25, 25x25 work set 35x33
close-grip dumbbell press
feeders 25x25, 35x25, 40x25 work set 60x27
powerbombs 25x25, 25x25, 25x25, 25x32
drag curl 35x25, 35x25, 35x25, 35x30
cable curl 35x25, 35x25, 35x25, 35x25
db hammer curl 25x25, 25x25, 25x25, 25x25
barbell curl 30x25, 35x25, 40x25, 75x25
seated incline DB curls 10x25, 10x25, 10x25, 25x8
8/22 macros
p 266
c 267
f 24
8/22 cardio
67 minutes recumbent bike
8/23 BW 248lbs
20 Likes
8/24___ LEGS
hatfield squat
feeders 60x25, 150x25, 240x25, 290x10 work set 350x14
leg press
feeders 200x25, 215x25, 230x25 work set 355x25
rdl 135x25, 190x25
calves 20, 20, 20, 20
8/23 macros
p 249
c 236
f 64
8/23 cardio
72 minutes recumbent bike
8/24 BW 247lbs
22 Likes
that was a lot of volume for one workout, anyway comparing it with how do it, keep up the good work!
/br bonoboschimp
1 Like
8/25___ BACK
upright row
45x25, 65x25, 80x25 work set 95x25
wide grip lat pull-downs
feeders 70x25, 90x25, 110x25 work set 150x25 to much weight go to 110
chest supported row
feeders 105x25, 155x25, 180x25 work set 210x25
yates row
feeders 150x25, 170x25, 190x25 work set 235x27
wide grip landmine row
feeders 65x25, 90x25, 115x25 work set 155x25
cable lat pushdown
feeders 30x25, 40x25, 50x25 work set 55x25
wide grip seated cable row
feeders 75x25, 85x25, 95x25 work set 105x25
dc row
feeders 60x25, 70x25, 80x25 work set 100x25
pullups 10, 10, 10, 10, 10
hyperextension 45x25
8/24 macros
p 273
c 250
f 55
8/24 cardio
63 minutes recumbent bike
8/25 BW 249lbs
19 Likes
8/26___ REST
8/25 macros
p 244
c 256
f 53
8/25 cardio
89 minutes recumbent bike
8/26 BW 247lbs
18 Likes
5 Likes
Goals for August 2024
-
100% daily calorie/macro goal compliance. 250 / 250 / 60 P 238 - C 243 - F 52
-
21 training sessions. 23
-
9/1 BW 245lbs 8/28 1:52pm 245lbs
-
average 10k steps daily. 12,483
-
20 hours of cardio 38 hours 59 minutes
19 Likes
Goals for September 2024
100% daily calorie/macro goal compliance.
9/1-9/15 ā P 250 / C 200 / F 60
9/16-9/30 ā P 250 / C 150 / F 30
25 training sessions.
10/1 BW 235lbs
average 14k steps daily.
30 hours of cardio
14 Likes
Awesome brother!!! I knew you would meet or surpass your goals!!! You rocked it as usual!!!
1 Like
You know youāll crush this.
If I could make one suggestion though. Donāt drop cals to these levels right off the hop. It will be a shock to the system and youāll not be happy.
Keep protein at 250 and drop carbs and fats. Start at 200 carb and 60 fat and in two weeks drop carbs to 150 and fats to 30.
You need to keep protein up there to preserve muscle. That should remain constant throughout the year no matter if your growing or cutting.
5 Likes
I was trying to be reasonable. 
I think I should do 4 weeks of PSMF for September.
1 Like
Youāre a big dude with a lot of muscle mass.
You need high protein. You trusted me last month. Try it again.
I had to look up PSMFš
2 Likes
This is awesome! And a 600lb squat on top of your goals too! Great work
1 Like
Absolutely smashed those goals mate, on to the next ones.
1 Like
8/29___ARMS
triceps
dips 10, 10, 10, 10, 12
v bar tricep pushdown 60x25x4
overhead rope ext 40x25x4
across body tricep pull down 40x25x4
close-grip dumbbell press 90x20x4
powerbombs 35x25x4
biceps
drag curl 40x25x4
cable curl 40x25x4
db hammer curl 25x25x4
barbell curl 80x10x4
db preacher curl 25x25x4
8/28 macros
p 262
c 183
f 58
8/28 cardio
64 minutes recumbent bike
8/29 BW 246lbs
22 Likes
8/30___ LEGS
hatfield squat 420x12 last three to high
leg press 360x25
zercher squat from pins 135x14 lower safeties two holes next time
rdl 225x25
calves 20, 20, 20, 20,20
8/29 macros
p 254
c 243
f 66
8/29 cardio
68 minutes recumbent bike
8/30 BW 246lbs
20 Likes