I like this. Big, simple meal. That’s how it’s done!!!
1 Like
10/17/2024___FULL-BODY
crunches 50
hyperextensions 50
decline bench 255x14
dips 16
pull-ups 11
chest supported row 190x22
drag curl 35x20, 20
bent rear delt cable fly 30x20, 20
across body tricep pull down 35x20, 20
single arm face pull 20x20, 20
rdl 225x20
hatfield squat 250x14
macros: P 212, C 133, F 40
steps: 15,455
cardio: 65
sleep: 8
bw: 242.8
bp: 101/45–69
27 Likes
10/18/2024__REST
macros: P 239, C 129, F 60
steps: 17,535
cardio: 65
sleep: 8
bw: 242.8
bp: 105/51–67
17 Likes
10/19/2024___ BACK
crunches 50
hyperextensions 50
neutral grip lat pull-downs 150x18
chest supported row 275x10
pullups +25x10
lat prayers 40x25
macros: P 228, C 158, F 51
steps: 22,397
cardio: 141
sleep: 9.75
bw: 242.8
bp: 109/49–71
23 Likes
10/20/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 280x9
high incline bench 230x11
flat db bench 90x21
dip 10
db pullover 25x20
flat db flys elbows bent 25x20
macros: P 202, C 192, F 36
steps: 21,193
cardio: 96
sleep: 5.75
bw: 242.6
bp: 118/52–74
28 Likes
10/21/2024___ SHOULDERS/ARMS
crunches 50
hyperextensions 50
underhand close grip lat pulldowns 110x17
dips 24
seated db shoulder press 60x8
close grip incline press 135x8
v bar tricep pushdown 60x25,25
across body tricep pull down 35x25,25
bent rear delt cable fly 35x25,25
face-pull 20x25,25
macros: P 208, C 205, F 38
steps: 18,718
cardio: 45
sleep: 5.25
bw: 241.4
bp: 108/50–67
26 Likes
Those stretch pauses tho 
Its how meetketchup had me doing my reps. Couldn’t tell you the difference in effect, but my weights sure did drop lol
1 Like
I had to make this and i don’t regret it
5 Likes
10/22/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 420x10, 510x1, 600x3
rdl 225x15
leg press 400x26
macros: P 311, C 242, F 64
steps: 23,362
cardio: 65
sleep: 6.75
bw: 239.8
bp: 111/52–70
33 Likes
Wow!!!
4 Likes
600 shouldn’t move that easy. Killer!!
1 Like
I would love to have one, at a hundred pounds lighter than that 600. 
1 Like
Goddam
1 Like
That is MORE than four of me… for reps. Insane! So good mate.
2 Likes
10/23/2024___ REST
macros: P 230, C 241, F 42
steps: 22,027
cardio: 75
sleep: 8.25
bw: 237.6
bp: 111/49–65
15 Likes