I love that you just drop this kind of thing in here like its no big deal.
6 Likes
10/24/2024___HYPERTROPHY BACK/SHOULDERS
barbell row 320x3,3,3,3,3,3
chest supported row 320x8,8,8
cg seated cable row 160x10,10,10
braced db row 90x12,12
cg lat pulldown 170x6,6
db shoulder press 60x8,8,10
upright row 45x25,25
db side lat raise 25x15,15,15
macros: P 271, C 138, F 50
steps: 26,143
cardio: 92
sleep: 4
bw: 234.6
bp: 121/54–74
20 Likes
Strong rows!
1 Like
10/25/2024___LOWER BODY HYPERTROPHY
hatfield squat 420x10,10,10,10
leg press 560x10,9
rdl 150x12,12,12
macros: P 245, C 175, F 85
steps: 24,249
cardio: 65
sleep: 6.75
bw: 236.2
bp: 104/44–74
20 Likes
Hatfield squat for the win! FlatsFarmer is the man for that suggestion
1 Like
Now this is some leg day.
Had never seen one, going by the clip above it a SSB squat with arms supported out front, presumably for balance?
1 Like
Your arms can help move the weight through a sticking point. Sort of like cheating a leg press to help get another rep.
1 Like
10/26/2024___ CHEST/ARMS HYPERTROPHY
flat db press 90x10,12,10,18
incline db press 60x8,8,8
incline bench press 250x5, 230x12,12
incline cable fly 20x15,15
drag curl 35x15,15,15
db concentration curl 25x15,15
ez bar spider curl 45x20,20
cambered bar tricep extension 45x20,16,25
cable press downs w/ rope 45x15,15
single arm tricep pulldown 35x15,15
macros: P 248, C 198, F 54
steps: 23,930
cardio: 97
sleep: 8
bw: 239.2
bp: 115/45–66
26 Likes
10/27/2024____REST
macros: P 318, C 345, F 88
steps: 14,572
cardio: 65
sleep: 5.75
bw: 239.2
bp: 114/53–67
12 Likes
10/28/2024___ UPPER BODY POWER
barbell rows 320x3,3,4
weighted pull-up +45x6,6
chest supported row 320x6,6
weighted dip +45x6,6
db shoulder press 60x6,6,6
ez bar curl 40x10,10,10
db skull crusher 25x10,10,10
macros: P 208, C 80, F 55
steps: 15,146
cardio: 65
sleep: 8.5
bw: 241.4
bp: 115/55–70
24 Likes
You are strong as heck. These videos spur me on.
2 Likes
10/29/2024___ LOWER BODY POWER
hatfield squat 510x3,3,3
leg press 520x6,6,6
trap bar dl 510x5,5,5
macros: P 216, C 176, F 55
steps: 28,016
cozy cardio: 65
sleep: 6.75
bw: 241.8
bp: 104/40–72
25 Likes
Heck of a workout. Moving some serious weights!
1 Like
Goals for October 2024
100% daily calorie/macro goal compliance. FAIL 83%
20 training sessions. PASS 25
11/1 BW 225lbs FAIL 10/30 239lbs
average 15k steps daily. PASS 18,093
40 hours of cardio FAIL 34.5
16 Likes
Goals for November 2024
P 240 / C 200 / F 60 – 2300
100% daily calorie/macro goal compliance.
20 training sessions.
average 15k steps daily.
1950 minutes of cardio.
17 Likes
10/30/2024____REST
macros: P 261, C 200, F 50
steps: 24,033
cardio: 65
sleep: 8.5
bw: 239.0
bp: 115/54–78
14 Likes
Blinked and missed like 29 posts, damn you are a busy man.
1 Like