Goals for DECEMBER 2024
P 240 / C 200 / F 60 – 2300
100% daily calorie/macro goal compliance.
24 training sessions.
average 17k steps daily.
2015 minutes of cardio.
20 Likes
that must take a lot of time, what is it? 3 h per day on average? cant even motivate myself to 1 h walking per day.
1 Like
12/1/2024___ BACK
crunches 50
hyperextensions 50
barbell row 225x25x4
t-bar row 140x25x4
cg lat pulldown 90x25x4
cg seated cable row 90x25x4
chest supported row 225x25x4
pullups BWx10x5
dc row 80x25x4
lat prayers 40x25x4
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 218, C 112, F 94
steps: 29,967
cardio: 65
sleep: 9
bw: 255.8
bp: 123/50–79
21 Likes
Man, your log is consistently awesome. You are looking great keep up the work!
1 Like
Thank you
12/2/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 90x15x4
dip BWx20x5
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 269, C 167, F 58
steps: 22,342
cardio: 65
sleep: 6
bw: 255.6
bp: 120/60–78
23 Likes
So goals keep getting more and more intense, and meanwhile your performance and physique are increasingly exceptional.
Can you share your overarching goal? Like, when do you say “This is it! Maintenance phase!”
5 Likes
12/3/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 105x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx25x4
meadows row 52.5x25x4
seated db shoulder press 40x25x4
close grip incline press 140x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 250, C 198, F 54
steps: 17,563
cardio: 65
sleep: 6
bw: 254.4
bp: 128/58–74
22 Likes
Get this man on the Food Network
8 Likes
… to observe massive workrate, dedication, focus, strength.
3 Likes
Salt, Cinnamon, anything for crying out loud…
Otherwise this is just wall spackle.
3 Likes
thirty minutes later still hilarious 
1 Like
Sugar free maple syrup.
1 Like
12/4/2024___ARMS
close grip flat bench press 135x25x4
drag curl 35x25x4
cable upright row 20x25x4
dips BWx25x4
cable curl 35x25x4
cable side lateral raise 20x25x4
cambered bar tricep extension 45x25x4
db hammer curl 25x25x4
bent rear delt cable fly 35x25x4
cable press downs w/ rope 45x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down 35x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 35x25x4
macros: P 255, C 154, F 69
steps: 17,069
cardio: 65
sleep: 6.5
bw: 250.8
bp: 139/68–80
21 Likes
Nutty volume dude!!!
1 Like
Freaking yoked man!
2 Likes
Put those guns away!!! I’m jelly!!!
In all seriousness. You look phenomenal!!
1 Like