Throwaway Log

[throwawayfitness]

4/6/2025___UPPER B

incline bench 250x5, 230x8, 210x9
close neutral grip t-bar row 200x9, 180x10
chest supported db row 90x11, 10
neutral grip shoulder press 120x7, 100x9
cable side lateral raise 17.5x15, 15x15
single arm cable pushdowns 25x15, 20x20
preacher curl 120x15, 110x20
standing cable crunch 60x20,20

meal 1 - 95g oats, 62g whey, 11g pecans
meal 2 - 285g tilapia, 90g rice, 11g pecans
meal 3 - 285g tilapia, 90g rice, 11g pecans
meal 4 - 285g tilapia, 90g rice, 11g pecans
meal 5 - 285g tilapia, 90g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 350, F 56
steps: 18,392
cardio: 35 MIN – HR 134
sleep: 10.5
bw: 217.4
bp: 110/53 – 71
bg: 82

[simo74]

This always plays in my head when I watch your training montage clips

Survivor - Burning Heart (Rocky IV)

[throwawayfitness]

4/7/2025___LOWER B

trapbar deadlift 620x1, 550x4, 450x10, 355x13
leg press 500x15, 400x20
walking db lunge 35x10, 25x15
standing leg curl 45x15, 35x20
calves 20,20

meal 1 - 95g oats, 62g whey, 11g pecans
meal 2 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 3 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 4 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 5 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 350, F 56
steps: 9,104
cardio: 35 MIN – HR 122
sleep: 7.5
bw: 220.6
bp: 111/57 – 76
bg: 71

[FlatsFarmer]

Closing in on the triple bodyweight deadlift!

[throwawayfitness]

@FlatsFarmer

triple bodyweight deadlift

next milestone for me is 700.

I got 690 off the ground couldn’t lock it out. should have skipped the single at 650, bet I would have got it.

[throwawayfitness]

4/8/2025____REST

meal 1 - 62g whey, 22g pecans
meal 2 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 3 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 4 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 5 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 240, F 64
steps: 14,271
cardio: 35 MIN – HR 139
sleep: 5.75
bw: 221.4
bp: 112/46 – 77
bg_fstd–bg_fed: 78–100

[Friedrich]

I like your leg press. Functional.

[throwawayfitness]

4/10/2025___UPPER A

ss flat bench 320x0, 260x7, 230x11
underhand bb rows 250x9, 225x13
wide grip seated rows midback 155x12, 140x15
neutral grip db shoulder press 60x11, 40x15
db lateral raises 40x15, 35x20
ez bar french press seated 60x6, 50x20
alternating db bicep curls 35x20, 25x20
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 8g olive oil
meal 3 - 162g chicken, 90g rice, 8g olive oil
meal 4 - 162g chicken, 90g rice, 8g olive oil
meal 5 - 162g chicken, 90g rice, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 10,356
cardio: 35 MIN – HR 144
sleep: 5.5
bw: 218
bp: 117/54 – 79
bg: 80

[throwawayfitness]

4/11/2025___LOWER A

hatfield squat 510x7, 550x1, 350x16
rdl 250x6, 225x8
leg extension 70x15,15
leg curl 70x15,15
calves 20,20

meal 1 - 95g oats, 62g whey, 11g pecans
meal 2 - 162g chicken, 90g rice, 11g pecans
meal 3 - 162g chicken, 90g rice, 11g pecans
meal 4 - 162g chicken, 90g rice, 11g pecans
meal 5 - 162g chicken, 90g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 350, F 56
steps: 11,947
cardio: 35 MIN – HR 129
sleep: 6
bw: 216.8
bp: 109/49 – 129
bg_fstd–bg_fed: 81 – 106

[throwawayfitness]

check-in for week 3 with a coach is complete. I am pleased with the changes he has made to my training, nutrition, and aas. on to week 4.

[throwawayfitness]

4/12/2025____REST

meal 1 - 62g whey, 22g pecans
meal 2 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 3 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 4 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 5 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 240, F 64
steps: 14,193
cardio: 35 MIN – HR 143
sleep: 4.5
bw: 215.8
bp: 109/58 – 68
bg_fstd–bg_fed: 69 – 114

[george220]

Looking like a Greek statue man!! Are you getting ready for anything in particular?

[throwawayfitness]

@george220

statue

thank you

@george220

getting ready

No.

A man here, rt_nomad, said it best

this is a very, very addictive feedback loop. Leaves you always wanting more and more. More muscle, more confidence, more strength, more libido. You get more, than you want more still.

[throwawayfitness]

4/13/2025___UPPER B

incline bench 250x7, 230x7
wide neutral grip t-bar row 210x7, 185x9
chest supported db row 90x11, 60x15
neutral grip shoulder press 120x12, 100x21
cable side lateral raise 17.5x15, 15x15
single arm cable pushdowns 25x15, 20x20
preacher curl 120x10, 115x16
standing cable crunch 60x20,20

meal 1 - 95g oats, 62g whey, 11g pecans
meal 2 - 285g tilapia, 90g rice, 11g pecans
meal 3 - 285g tilapia, 90g rice, 11g pecans
meal 4 - 285g tilapia, 90g rice, 11g pecans
meal 5 - 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce
meal 6 - 62g whey, 22g pecans

macros: P 334, C 598, F 88
steps: 19,650
cardio: 35 MIN – HR 126
sleep: 5
bw: 216
bp: 119/46 – 65
bg_fstd: 71

[Friedrich]

You are muscling up quite impressively. Gifted plus very hard work!

[throwawayfitness]

4/14/2025___REST

meal 1 - 62g whey, 22g pecans
meal 2 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 3 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 4 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 5 - 200g greek yogurt, 275g egg whites, 72g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 240, F 64
steps: 12,953
cardio: 90 MIN – HR 142
sleep: 7
bw: 215.8
bp: 116/47 – 67
bg_fstd: 82

[throwawayfitness]

4/15/2025___LOWER B

trapbar deadlift 652.5x1, 560x2, 420x10, 360x17
leg press 510x22,16
walking db lunge 35x10, 25x15
standing leg curl 45x15, 35x20
calves 20,20

meal 1 - 95g oats, 62g whey, 11g pecans
meal 2 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 3 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 4 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 5 - 200g greek yogurt, 275g egg whites, 90g rice, 11g pecans
meal 6 - 62g whey, 22g pecans

macros: P 300, C 350, F 56
steps: 17,079
cardio: 35 MIN – HR 135
sleep: 4
bw: 215.4
bp: 117/52 – 67
bg: 65

[KonsuTheTraveller]

That still shot of you and the dog is fckn badass

[throwawayfitness]

@KonsuTheTraveller

the dog

thanks man

[dagill2]

Wait, are we ignoring the casual 650+lbs pull with weights strapped to the bar?