10/31/2024___ BACK/SHOULDERS HYPERTROPHY
barbell row 250x9,10,10,10
chest supported row 270x8,8,8
neutral grip seated cable row 150x10,10,10
braced db row 90x15,15
neutral grip lat pulldown 150x20,20
seated db shoulder press 40x20,20,20
upright row 45x20,20
db fly 35x20,20
macros: P 231, C 192, F 81
steps: 24,765
cardio: 65
sleep: 6
bw: 241.6
bp: 123/56–72
Throwaway I think we should have you box Jake Paul.
11/1/2024___LOWER BODY HYPERTROPHY
front squat 150x10,10,10,10
leg press 470x15,15
rdl 225x12,12,12
macros: P 266, C 211, F 37
steps: 24,076
cardio: 65
sleep: 6
bw: 243.4
bp: 114/49
11/2/2024___ CHEST/ARMS HYPERTROPHY
flat db press 90x10,10,10,23
incline db press 60x15,15,15
incline bench press 230x10,10,8
incline cable fly 20x15,15
drag curl 35x25,25,25
db concentration curl 25x25,25
ez bar spider curl 45x25,25
cambered bar tricep extension 45x25,25,25
cable press downs w/ rope 45x25,25
single arm tricep pulldown 35x25,25
macros: P 346, C 127, F 38
steps: 19,217
cardio: 65
sleep: 6
bw: 241
bp: 128/64
Looking jacked. 
11/3/2024____REST
macros: P 304, C 181, F 32
steps: 14,164
cardio: 65
sleep: 6
bw: 238.4
bp: 118/50–71
Looking awesome dude, you always inspire me with your hard work!
11/4/2024___ UPPER BODY POWER
barbell rows 320x3,3,3
weighted pull-up +45x6,9
chest supported row 320x6,6
decline bench 320x5,5,5
weighted dip +45x6,11
seated db shoulder press 60x6,6,13
ez bar curl 40x20,20,20
db skull crusher 25x10,10,12
macros: P 310, C 177, F 31
steps: 14,455
cardio: 65
sleep: 7
bw: 239.4
bp: 112/53–68
He threw the fat away and replaced it with rock solid muscle.
How tall are you again? Looking jacked!
11/5/2024___ LOWER BODY POWER
front squat 330x3,3,3
leg press 650x6,6
trap bar dl 530x5,5,5
macros: P 258, C 241, F 21
steps: 14,361
cardio: 65
sleep: 8
bw: 239.8
bp: 128/58–77
So how are you feeling? Lot of change…are you feeling fantastic, tired…or?
11/6/2024____REST
macros: P 255, C 240, F 33
steps: 15,252
cardio: 65
sleep: 6
bw: 244.0
bp: 124/60–70
11/7/2024___ BACK/SHOULDERS HYPERTROPHY
barbell row 255x8,10,10,10
chest supported row 270x12,12,12
cg seated cable row 150x12,12,12
braced db row 90x15,15,15
cg lat pulldown 125x15,15
seated db shoulder press 40x20,20,20
upright row 50x20,20
standing rear db fly 40x20,20,20
macros: P 234, C 211, F 49
steps: 19,091
cardio: 65
sleep: 5.25
bw: 247
bp: 120/46–76
11/8/2024___LOWER BODY HYPERTROPHY
front squat 230x5 155x10,10,10,10
leg press 500x15,15
rdl 225x12,12,12
macros: P 150, C 284, F 115
steps: 15,279
cardio: 65
sleep: 6
bw: 246
bp: 122/51–67
11/9/2024___ CHEST/ARMS HYPERTROPHY
flat db press 90x10,10,10,24
incline db press 60x15,15,13
incline bench press 230x10,10,13
incline cable fly 20x15,15
drag curl 35x25,25,25
db concentration curl 25x25,25
ez bar spider curl 45x25,25
cambered bar tricep extension 45x25,25,25
cable press downs w/ rope 45x25,25
single arm tricep pulldown 35x25,25
macros: P 114, C 191, F 138
steps: 18,451
cardio: 65
sleep: 6
bw: 249.6
bp: 112/46–69
You look great!!! Def got the separation you are after!!
thank you
