Throwaway Log

Training Training Logs
88

3/21___DAY 7 LEGS quad focused with a little hamstring

squats 420x1, 330x6, 240x10
leg press 470x9, 380x22,15
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 260

3/20 macros
p 367
c 258
f 91

3/20 steps
12,578

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20 Likes
89

3/22___DAY 8 REST

bodyweight 262

3/21 macros
p 378
c 213
f 112

3/21 steps
19,370

17 Likes
90

Agreed. That was great reading.

1 Like
91

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5 Likes
92

3/23___DAY 1 PUSH

flat bench 300x0,3 260x10
standing military press 100x10,10,10
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 8,10,10

bodyweight 263

3/22 macros
p 389
c 203
f 112

3/22 steps
23,127

23 Likes
93

3/24___REST

bodyweight 264

3/23 macros
p 382
c 274
f 113

3/23 steps
12,637

16 Likes
94

3/25___ DAY 2 PULL

wide grip lat pull downs 140x10,10,13
barbell row 255x8,8,10
pull ups 13,10,11
db rear delts 60x10,10,10
barbell curls. 75x10,10,10
concentration curls 25x10,10,10

bodyweight 262

3/24 macros
p 358
c 185
f 49

3/24 steps
15,664

24 Likes
95

3/26___DAY 3 LEGS hamstring focused with a little quad

barbell rdl 315x7,9,8
front squat 330x6, 200x10,10,10
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12

bodyweight 261

3/25 macros
p 367
c 228
f 135

3/25 steps
13,989

22 Likes
96

Hesus. Iā€™d crush my windpipe just trying to hold 330 in a front rack

1 Like
97

3/27___DAY 4 REST

bodyweight 262

3/26 macros
p 364
c 169
f 128

3/26 steps
12,129

19 Likes
99

3/28___DAY 5 PUSH

close grip bench 270x8,6 250x10
db shoulder press 60x5,8,9
incline db fly 25x10,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10

bodyweight 259

3/27 macros
p 367
c 24
f 100

3/27 steps
12,012

23 Likes
100

3/29___DAY 6 PULL

weighted pull-ups 25x8,8,7
rack pulls 385x1, 315x5, 225x10 I donā€™t like these. Be glad when itā€™s over.
neutral grip pull downs 165x10,10,10
chest supported row 305x7,10,12
incline db curls 25x10,10,10
hammer curls 35x10,10,10

bodyweight 261

3/28 macros
p 371
c 152
f 122

3/28 steps
11,105

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24 Likes
101

3/30___DAY 7 LEGS quad focused with a little hamstring

squats 330x2, 420x2, 250x10,10,10
leg press 560x9,10,10
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 262

3/29 macros
p 374
c 203
f 112

3/29 steps
10,485

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25 Likes
102

Those dead-stops at the bottom of the hack squats look brutal

2 Likes
103

3/31

bodyweight 262

3/30 macros
p 421
c 228
f 60

3/30 steps
13,536

17 Likes
106

4/1___DAY 1 PUSH

flat bench 285x7,7 260x11
standing military press 120x12,13,16
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 6,6,8

bodyweight 263

3/31 macros
p 372
c 44
f 74

3/31 steps
14,765

21 Likes
107

4/2___ DAY 2 PULL

wide grip lat pull downs 145x8,10,11
barbell row 265x9, 295x6,6
pull ups 15,10,10
db rear delts 60x10,12,13
barbell curls 75x20,10,10
concentration curls 25x10,10,10

bodyweight 264

4/1 macros
p 369
c 140
f 88

4/1 steps
11,614

20 Likes
108

4/3___DAY 3 LEGS hamstring focused with a little quad

barbell rdl 315x10 135x10,10
front squat 330x2 240x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12

bodyweight 264

4/2 macros
p 368
c 133
f 110

4/2 steps
11,674

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23 Likes
109

4/4___DAY 5 PUSH

db bench w/ss 90x19,21,18
seated db shoulder press 40x7,10,12
incline db fly 25x10,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10

bodyweight 264

4/3 macros
p 373
c 216
f 130

4/3 steps
6095

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21 Likes
110

4/5___DAY 6 PULL

weighted pull-ups +25x10,8,4
rack pulls 135x10,15,15
neutral grip pull downs 170x13,14,12
chest supported row 310x8,9,10
incline db curls 25x10,10,10
hammer curls 35x10,10,10

bodyweight 264

4/4 macros
p 373
c 392
f 126

4/4 steps
10,935

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21 Likes