Nice squats!
1 Like
Definitely going to put some hair on your chest. 
1 Like
8/31___ REST
8/30 macros
p 260
c 212
f 50
8/30 cardio
76 minutes recumbent bike
8/31 BW 245lbs
14 Likes
9/1/2024___ BACK
upright row 65x25x4
wide neutral grip lat pull-downs 110x25x4
chest supported row 200x25x4
yates row 225x25x4
wide neutral grip landmine row 120x25x4
cable lat pushdown 50x25x4
wide neutral grip seated cable row 100x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10
hyperextension 45x25
8/31 macros
p 255
c 200
f 49
8/31 cardio
88 minutes recumbent bike
9/1 BW 243lbs
22 Likes
9/2___ CHEST
decline bench 250x19
incline bench 230x12
flat db bench 90x26
dip +50x11
flat db flys elbows bent 25x25x4
9/1 macros
p 253
c 202
f 67
9/1 cardio
62 minutes recumbent bike
9/2 BW 244lbs
23 Likes
Yessss!
1 Like
9/3___ SHOULDERS
standing military press 100x25x4, 170x4
high incline db press 40x25x4, 60x13
jammer shoulder press 40x25x4
plate raise 25x25x4
cable front raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt cable fly 10x25x4
seated face pulls 25x25x4
9/2 macros
p 251
c 200
f 48
9/2 cardio
96 minutes recumbent bike
9/3 BW 244 lbs
23 Likes
9/4___ARMS
triceps
dips 10, 10, 10, 10, 10
close-grip dumbbell press 90x20x4
v bar tricep pushdown 60x25x4
overhead cable kickback 20x25x4
across body tricep pull down 40x25x4
powerbombs 35x25x4
biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
db preacher curl 25x25x4
9/3 macros
p 251
c 200
f 59
9/3 cardio
64 minutes recumbent bike
9/4
BW 244lbs
BF 18% ā 7-point pinch
21 Likes
Nice job on that BF %!
1 Like
thank you
9/5___ LEGS
hatfield squat 240x20, 420x5, 510x1, 650x1
leg press 365x25
zercher squat 135x25
rdl 225x25
calves 20, 20, 20, 20,20
9/4 macros
p 255
c 203
f 40
9/4 cardio
68 minutes recumbent bike
9/5
BW 243lbs
23 Likes
Man, all that jump roping has really made you amazingly strong on those squats. 
J/K man, seriously though, damn nice squatting! Very impressive.
1 Like
9/6____REST
9/5 macros
p 245
c 198
f 61
9/5 cardio
77 minutes recumbent bike
9/6
BW 246lbs
18 Likes
Iām admiring the weight and also your big brass balls squatting that much with the bar balancing on your back, of course Iām guessing it helps that you have a huge back
2 Likes
9/7/2024___ BACK
upright row 65x25x4
wide neutral grip lat pull-downs 110x25x4
chest supported row 200x25x4
yates row 225x25x4
meadows row 50x25x4
cable lat pushdown 50x25x4
wide neutral grip seated cable row 105x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10, +45x7
hyperextension 45x10x4
9/6 macros
p 242
c 201
f 60
9/6 cardio
91 minutes recumbent bike
9/7 BW 242lbs
22 Likes
9/8/2024___ CHEST
decline bench 280x14, 250x17
incline bench 230x8, 190x18
flat db bench 90x24
dip +70x9, BWx10x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4
9/7 macros
p 253
c 199
f 60
9/7 cardio
68 minutes recumbent bike
9/8 BW 247lbs
20 Likes
9/9/2024___ SHOULDERS
standing military press 100x25x4
close grip high incline press 95x25x4
high incline db press supinated grip 35x25x4
jammer shoulder press 40x25x4
plate raise 25x25x4
db front raise 25x25x4
db side lat raise thumbs down 10x25x4
bent rear delt cable fly 20x25x4
standing rear delt cable fly 10x25x4
single arm face pull 10x25x4
9/8 macros
p 258
c 206
f 34
9/8 cardio
78 minutes recumbent bike
9/9 BW 247 lbs
22 Likes
9/10/2024___ARMS
triceps
close grip flat bench press 135x5x2, 135x25x2
dips 10, 10, 10, 10, 10
v bar tricep pushdown 50x25x4
overhead cable kickback 10x25x4
across body tricep pull down 30x25x4
powerbombs 35x25x4
biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4
9/9 macros
p 254
c 200
f 59
9/9 cardio
65 minutes recumbent bike
9/10
BW 245lbs
18 Likes
9/11____REST
9/10 macros
p 255
c 201
f 47
9/10 cardio
65 minutes recumbent bike
9/11
BW 244lbs
19 Likes
9/12/2024___ LEGS
hatfield squat 350x17
rdl 150x25x4
leg press 250x25x4
9/11 macros
p 241
c 239
f 71
9/11 cardio
146 minutes recumbent bike
9/12
BW 247lbs
22 Likes