Looking great man!!! This is a great weight for you. 350bb rows!!! Fn hardcore!!!
2 Likes
Looking jacked man! Also amazed at those 350 pound rows. You are getting up there in Ed Coan territory.
2 Likes
thank you.
1 Like
thank you.
trying my best to be patient. I want to crash diet 
3 Likes
Donât do it. Youâre pretty lean. Just have loose skin. Dieting wonât fix that. Keep cals here and just lift heavy like have been.
Your progress is amazing!!!
12 Likes
11/26/2024___ LOWER BODY POWER
hatfield squat 510x5,5,5
leg press 650x6,6
trap bar dl 550x5,5,5
macros: P 254, C 302, F 28
steps: 19,610
cardio: 65
sleep: 5
bw: 251.8
bp: 130/57â78
23 Likes
11/27/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 100x25x4
underhand close grip lat pulldowns 90x25x4
dips 25,25,25,28
meadows row 50x25x4
seated db shoulder press 40x25x4
close grip incline press 135x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 286, C 98, F 72
steps: 28,804
cardio: 65
sleep: 8
bw: 252.2
bp: 127/56â71
20 Likes
That is a TON of workâawesome! 
3 Likes
Happy Thanksgiving!
1 Like
11/28/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 60x25x4
dip 25,25,25,25
db pullover 25x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 294, C 300, F 59
steps: 27,518
cardio: 65
sleep: 8
bw: 254
bp: 120/54â72
23 Likes
Happy Thanksgiving bro!!!
1 Like
happy thanksgiving
happy thanksgiving
1 Like
11/29/2024___ARMS
triceps
close grip flat bench press 135x25x4
dips BWx25x4
cambered bar tricep extension 45x25x4
cable press downs w/ rope 45x25x4
across body tricep pull down 35x25x4
powerbombs 35x25x4
biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4
delts
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 140, C 354, F 168
steps: 27,879
cardio: 65
sleep: 8
bw: 253.6
bp:117/40â75
22 Likes
Your daily step count is amazing! If the estimate of 2000 steps/mile are correct - youâre walking about 14 miles per day on top of the impressive workouts. You are a machine!!
2 Likes
11/30/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 250x25x2
rdl 150x25x4
leg press 300x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 213, C 195, F 109
steps: 28,086
cardio: 65
sleep: 9
bw: 252.6
bp: 129/54â73
22 Likes
Goals for November 2024
P 240 / C 200 / F 60 â 2300 FAIL P 242 / C 216 / F 72 â 2495
100% daily calorie/macro goal compliance. FAIL 50%
20 training sessions. PASS 23
average 15k steps daily. PASS 17,575
1950 minutes of cardio. PASS 1950
12 Likes
