12/5/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 250x27
rdl 150x25x4
leg press 300x25x4
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 281, C 188, F 43
steps: 17,216
cardio: 65
sleep: 6.5
bw: 247.2
bp: 128/52–80
Are you doing these as straight sets with no pauses or are you doing 5x5 on the 25 rep sets?
Either way your an animal!!!
I’d love to train with you!!
beast mode
12/6/2024___ BACK
crunches 50
hyperextensions 50
barbell row 225x25x4
t-bar row 140x25x4
wide grip lat pulldown 90x25x4
wide grip cable row 90x25x4
chest supported row 225x25x4
pullups BWx10x5
dc row 80x25x4
lat prayers 40x25x4
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 253, C 260, F 19
steps: 17,695
cardio: 65
sleep: 6
bw: 248.2
bp: 122/56–70
12/7/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 235x25x4
high incline bench 155x25x4
flat db bench 90x15x4
dip BWx20x5
db pullover 40x25x4
flat db flys elbows bent 25x25x4
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 266, C 203, F 37
steps: 17,541
cardio: 65
sleep: 6
bw: 255.8
bp: 117/52–75
Incredible progress man!!!
That’s a massive change.
Wow! No wonder you’re built like a tank.
12/8/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 110x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx25x4
meadows row 55x25x4
seated db shoulder press 40x25x4
close grip incline press 145x25x4
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 308, C 197, F 28
steps: 17,911
cardio: 65
sleep: 10
bw: 252.5
bp: 113/50–76
12/9/2024___ARMS
close grip flat bench press 135x25x4
drag curl 35x25x4
cable upright row 20x25x4
dips BWx25x4
cable curl 35x25x4
cable side lateral raise 22.5x25x4
cambered bar tricep extension 47.5x25x4
db hammer curl 25x25x4
bent rear delt cable fly 37.5x25x4
cable press downs w/ rope 47.5x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down 37.5x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 40x25x4
macros: P 228, C 240, F 42
steps: 17,791
cardio: 65
sleep: 10
bw: 252.8
bp: 125/62–78
12/10/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 250x28
rdl 225x25x4
leg press 350x25x4
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 260, C 222, F 34
steps: 17,927
cardio: 65
sleep: 7
bw: 253.8
bp: 120/55–78
12/11/2024____REST
macros: P 288, C 201, F 31
steps: 17,493
cardio: 65
sleep: 9.25
bw: 256.4
bp: 130/49–76
12/12/2024___ BACK
crunches 50
hyperextensions 50
barbell row 227.5x25x4
t-bar row 145x25x4
cg grip lat pulldown 95x25x4
cg grip cable row 95x25x4
chest supported row 230x25x4
pullups BWx10x5
dc row 82.5x25x4
lat prayers 42.5x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 40x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 228, C 284, F 24
steps: 17,095
cardio: 90
sleep: 4.5
bw: 254.4
bp: 127/58–74
ahem… that is plenty of heavy bb row
12/13/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 235x25x4
high incline bench 155x25x4
flat db bench 90x15x4
dip BWx20x5
db pullover 40x25x4
flat db flys elbows bent 25x25x4
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 251, C 207, F 44
steps: 17,170
cardio: 65
sleep: 5.75
bw: 253.0
bp: 113/45–71
12/14/2024____REST
macros: P 269, C 180, F 49
steps: 17,869
cardio: 65
sleep: 8
bw: 253.4
bp: 123/44–71
As Eric Bugenhagan would say…looking jacked, stacked, succulent and dense lol.
