damn!!. Nice work sir.
1 Like
16 Likes
9/13/2024___ BACK
upright row 65x25x4
wide neutral grip lat pull-downs 115x25x4
chest supported row 205x25x4
yates row 225x25x4
meadows row 50x25x4
cable lat pushdown 50x25x4
wide neutral grip seated cable row 110x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10, +45x7
hyperextension 45x10x4
9/12 macros
p 219
c 358
f 169
9/12 cardio
86 minutes recumbent bike
9/13 BW 251lbs
24 Likes
See you did a carb up yesterday. All good?
1 Like
21 Likes
Iām ready for the calories to go down.
1 Like
Looking awesome!!!
1 Like
Drop 50off carbs and 10 off fat. I think any lower your gonna start to lose performance.
2 Likes
9/14/2024___ CHEST
decline bench 320x6, 280x14, 250x16
incline bench 230x12, 190x16
flat db bench 90x22
dip +70x10, BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4
9/13 macros
p 119
c 202
f 55
9/13 cardio
91 minutes recumbent bike
9/14 BW 247lbs
new macros 9/14-9/30 ā P 250 / C 150 / F 50
23 Likes
I gotta know, does the Frosted Flakes protein really taste like Frosted Flakes? Is it āGR-R-R-REATā?
3 Likes
not to me.
3 Likes
9/15/2024___ SHOULDERS
standing military press 140x5x4, 100x25x4
close grip high incline press 95x25x4
high incline db press supinated grip 35x25x4
jammer shoulder press 40x25x4
plate raise 25x25x4
db front raise 10x25x4
db side lat raise thumbs down 10x25x4
bent rear delt cable fly 20x25x4
standing rear delt cable fly 10x25x4
single arm face pull 10x25x4
9/14 macros
p 253
c 143
f 48
9/14 cardio
62 minutes recumbent bike
9/15 BW 246lbs
27 Likes
Insane change man!!! What is the timeline?
2 Likes
9/16/2024___ARMS
triceps
close grip flat bench press 135x25x4
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
9/15 macros
p 219
c 156
f 79
9/15 cardio ā 156 minutes recumbent bike
9/15 steps ā 22,505
9/16 BW ā 244lbs
21 Likes
9/17/2024___ LEGS
hatfield squat 350x18
rdl 180x15x4
leg press 300x15x4
9/16 macros
p 253
c 160
f 35
9/16 cardio ā 93 minutes recumbent bike
9/16 steps ā 22,184
9/17 ā BW 243lbs
22 Likes
9/18/2024___ BACK
upright row 65x25x4
underhand grip lat pull-downs 125x25x4
chest supported row 300x10, 210x25x4
barbell row 315x5, 280x9, 230x25x4
meadows row 55x25x4
cable lat pushdown 55x25x4
underhand grip seated cable row 120x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10
hyperextension 45x10x4
9/17 macros
p 254
c 142
f 45
9/17 cardio ā 98 minutes recumbent bike
9/17 steps ā 32,194
9/18 BW ā 242lbs
There are 104 days left this year, donāt waste any.
24 Likes
5 Likes
Second this - great progress!
1 Like
Looking scary AF, in a good way mate. Quality
1 Like
9/19/2024___ CHEST
decline bench 320x6, 280x15, 250x17
incline bench 230x11, 190x14
flat db bench 90x21
dip +90x6, BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4
9/18 macros
p 240
c 139
f 20
9/18 cardio ā 92 minutes recumbent bike
9/18 steps ā 20,229
9/19 BW ā 241lbs
22 Likes