thank you
2 Likes
12/15/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 180x4
seated db shoulder press 90x8
close grip incline press 160x6
dips +90x6
underhand close grip lat pulldowns 92.5x25x4
meadows row 57.5x25x4
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 258, C 212, F 41
steps: 17,952
cardio: 65
sleep: 5
bw: 252.8
bp: 125/49–72
25 Likes
12/16/2024___ARMS
crunches 50
hyperextensions 50
close grip flat bench press 150x17
drag curl 35x25x4
cable upright row 22.5x25x4
tricep focused dip 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 243, C 253, F 26
steps: 17,418
cardio: 65
sleep: 5
bw: 249.2
bp: 133/61–71
24 Likes
It would take me all the workout to just write that out. Nice work sir.
2 Likes
12/17/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 405x20
rdl 225x25x4
leg press 300x25x4
macros: P 259, C 204, F 39
steps: 17,279
cardio: 65
sleep: 5
bw: 250.0
bp: 130/54–73
24 Likes
Animal, top work.
2 Likes
12/18/2024____REST
macros: P 266, C 235, F 25
steps: 17,419
cardio: 65
sleep: 6
bw: 248.0
bp: 109/45–77
17 Likes
you’re different mate. Quality
1 Like
12/19/2024___ BACK
crunches 50
hyperextensions 50
barbell row 350x5
chest supported row 360x6
pullups +45x6
t-bar row 305x4
ntrl grip lat pulldown 100x25x4
ntrl grip cable row 100x25x4
dc row 90x25x4
lat prayers 45x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear db delt raise 40x25x4
seated bent-over db lateral raises 25x25x4
macros: P 299, C 201, F 26
steps: 17,506
cardio: 126
sleep: 9
bw: 242.6
bp: 122/50–73
20 Likes
12/20/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 280x7
incline bench 230x11
flat db bench 90x23
dip +70x11
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 272, C 233, F 21
steps: 17,827
cardio: 65
sleep: 4.25
bw: 247.4
bp: 122/50–67
20 Likes
12/21/2024____REST
macros: P 274, C 228, F 22
steps: 17,403
cardio: 65
sleep: 7.5
bw: 251
bp: 139/56–70
14 Likes
Looks awesome, you’ve got a nice setup there
2 Likes
12/22/2024____REST
macros: P 266, C 226, F 25
steps: 28,531
cardio: 65
sleep: 7.5
bw: 249
bp: 129/47–79
15 Likes
12/23/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 180x5
seated db shoulder press 90x9
close grip incline press 160x8
dips +70x12
underhand close grip lat pulldowns 95x25x4
meadows row 60x25x4
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 237, C 210, F 18
steps: 17,545
cardio: 65
sleep: 4
bw: 247.6
bp: DNP
15 Likes
12/24/2024___ARMS
crunches 50
hyperextensions 50
close grip flat bench press 230x6
drag curl 35x25x4
cable upright row 22.5x25x4
tricep focused dip 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 281, C 170, F 46
steps: 17,274
cardio: 65
sleep: 10
bw: 248.2
bp: 131/48–76
17 Likes
12/25/2024___ LEGS
crunches 50
hyperextensions 50
hatfield squat 407.5x18
rdl 225x25x4
leg press 305x25x4
macros: P 275, C 239, F 22
steps: 17,862
cardio: 65
sleep: 7
bw: 248.6
bp: 124/42–77
21 Likes
This is grown man work right here, nice
4 Likes
I fixed it, cause he has the combined strength of many men.
7 Likes