12/26/2024____REST
macros: P 232, C 213, F 44
steps: 17,354
cardio: 65
sleep: 5
bw: 246
bp: 127/48–76
13 Likes
12/27/2024___ BACK
crunches 50
hyperextensions 50
barbell row 350x6
chest supported row 360x7
pullups +45x10
t-bar row 305x5
wide grip lat pulldown 100x25x4
wide 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 266, C 223, F 30
steps: 17,234
cardio: 97
sleep: 6
bw: 247
bp: 125/55–73
19 Likes
12/28/2024___ CHEST
crunches 50
hyperextensions 50
decline bench 280x8
incline bench 230x9
flat db bench 90x16
dip +70x8
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 255, C 233, F 19
steps: 19,326
cardio: 65
sleep: 9
bw: 249.2
bp: 125/56–72
19 Likes
nice, im jealous
1 Like
12/29/2024____REST
macros: P 252, C 213, F 37
steps: 17,559
cardio: 65
sleep: 7.5
bw: 244.8
bp: 124/56–69
15 Likes
12/30/2024___ SHOULDERS
crunches 50
hyperextensions 50
standing ohp 180x2
seated db shoulder press 40x16
close grip incline press 160x5
dips 10
underhand close grip lat pulldowns 105x25
meadows row 65x25
cable upright row 22.5x25
cable side lateral raise 22.5x25
bent rear delt cable fly 37.5x25
standing rear delt raise 60x25
seated bent-over dumbbell lateral raises 25x25
macros: P 296, C 213, F 23
steps: 17,624
cardio: 106
sleep: 11
bw: 243.2
bp: 117/57–69
18 Likes
12/31/2024____REST
macros: P 301, C 206, F 23
steps: 17,153
cardio: 65
sleep: 10
bw: 241.6
bp: 108/50–66
13 Likes
Goals for DECEMBER 2024
P 240 / C 200 / F 60 – 2300 PASS – P 265 / C 207 / F 33 – 2227
100% daily calorie/macro goal compliance. PASS – 100%
24 training sessions. PASS – 24
average 17k steps daily. PASS – 18,063
2015 minutes of cardio. PASS – 2174
14 Likes
Goals for JANUARY 2025
P 290 / C 15 / F 5 – 1265
100% daily calorie/macro goal compliance.
20 training sessions.
average 10k steps daily.
620 minutes of cardio.
13 Likes
Nice work man!!!
1 Like
2 Likes
1/1/2025___FULL-BODY
crunches 50
hyperextensions 50
bench 280x8
dips 13
pull-ups 9
chest supported row 270x10
preacher curl 50x20x2
bent rear delt cable fly 40x20x2
across body tricep pull down 40x20x2
rdl 225x20
leg press 500x20
macros: P 294, C 12, F 4
steps: 17,544
cardio: 65
sleep: 8
bw: 240.4
bp: 119/56–71
16 Likes
14 Likes
1/2/2025___FULL-BODY
crunches 50
hyperextensions 50
incline bench 230x9
seated viking press 50x20
dips 15
pull-ups 9
barbell row 315x6
preacher curl 50x20x2
bent rear delt cable fly 40x20x2
across body tricep pull down 40x20x2
db rdl 90x25
leg press 250x25
macros: P 252, C 9, F 5
steps: 11,974
cardio: 20
sleep: 6
bw: 239.0
bp: 114/50–71
18 Likes
Crazy size!
Whats the plan to hit those macros? V - diet or similar?
1/3/2025___FULL-BODY
crunches 50
hyperextensions 50
bench 280x5
viking press 70x8
dips 9
pull-ups 11
chest supported row 270x8
preacher curl 60x20x2
bent rear delt cable fly 40x20x2
across body tricep pull down 40x20x2
rdl 225x20
leg press 250x20
macros: P 245, C 12, F 4
steps: 16,808
cardio: 20
sleep: 5.5
bw: 241
bp: 128/57–67
23 Likes
I do have to say I love the gif style video display 
3 Likes
1/4/2025____REST
macros: P 318, C 15, F 5
steps: 15,482
cardio: 20
sleep: 7
bw: 239
bp: 120/54–70
15 Likes
How’s it going?
4 Likes