Throwaway Log

[throwawayfitness]

5/24/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 7514
cardio: 35 MIN – HR 90
sleep: 6
bw: 224.2
bp: 104/56 – 71
bg_fstd–bg_fed: 76–xx

5/25/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 5 - 260g krusteaz pancake mix, 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 64g whey, 16g olive oil

macros: P 358, C 472, F 131
steps: 7664
cardio: 35 MIN – HR 102
sleep: 12
bw: 220
bp: 117/76 – 83
bg_fstd–bg_fed: – 62–xx

[throwawayfitness]

5/26/2025___UPPER B

incline bench 170x8, 150x10
close neutral grip t-bar row 170x9, 150x12
chest supported db row 113x4, 25x10, 60x12
neutral grip shoulder press 140x4, 120x7
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 105x20,20
standing cable crunch 60x20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 13,262
cardio: 35 MIN – HR 97
sleep: 5
bw: 220.2
bp: 104/56 – 80
bg_fstd–bg_fed: 63–125 (one hour)

[Friedrich]

Nice work as always.

[throwawayfitness]

thank you

[throwawayfitness]

5/27/2025___LOWER B

trapbar deadlift 520x8, 430x12
leg press 500x20,20
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 6758
cardio: 35 MIN – HR 98
sleep: 5.25
bw: 228
bp: 115/46 – 81
bg_fstd–bg_fed: – 80–xx

[throwawayfitness]

5/28/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 7420
cardio: 35 MIN – HR 112
sleep: 11
bw: 225.8
bp: 115/57 – 77
bg_fstd–bg_fed: 69–xx

[throwawayfitness]

5/29/2025___UPPER A

db flat bench 113x6, 90x22

underhand bb rows 250x9, 225x15

close grip seated rows midback 115x15, 95x20

neutral grip db shoulder press 60x11,8

db lateral raises 28x20,20

ez bar french press 60x10,10

alternating db bicep curls 35x10, 25x15

standing cable crunch 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil

meal 2 - 89g oats, 64g whey, 8g olive oil

meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil

meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil

meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil

meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56

steps: 8476

cardio: 35 MIN – HR 107

sleep: 10

bw: 222.2

bp: 122/56 – 82

bg_fstd–bg_fed: 66–55

[throwawayfitness]

5/30/2025___LOWER A

hatfield squat 510x5, 330x15, 240x19

rdl 225x20, 185x20

leg extension 75x20,20

leg curl 75x20,20

calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil

meal 2 - 89g oats, 64g whey, 8g olive oil

meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil

meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil

meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil

meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56

steps: 7603

cardio: 35 MIN – HR 118

sleep: 10

bw: 218.2

bp: 108/56 – 77

bg_fstd–bg_fed: 82–xx

[shaneinga]

Those Hatfield squat numbers are nutty man! Amazing work. Super strong sets!

[throwawayfitness]

[throwawayfitness]

5/31/2025___REST

meal 1 - 64g whey, 16g olive oil

meal 2 - 457g egg whites, 50g rice, 200g sauerkraut, 8g olive oil

meal 3 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil

meal 4 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil

meal 5 - 162g chicken, 38g rice, 200g sauerkraut, 8g olive oil

meal 6 - 64g whey, 16g olive oil

macros: P 300, C 150, F 64

steps: 8067

cardio: 35 MIN – HR 99

sleep: 4

bw: 219.4

bp: 114/51 – 74

bg_fstd–bg_fed: 61

[throwawayfitness]

6/1/2025___UPPER A

db flat bench 60x10,10

underhand bb rows 225x15,15

close grip seated rows midback 115x15, 95x20

neutral grip db shoulder press 60x4,11

db lateral raises 28x20,20

ez bar french press 60x10,10

alternating db bicep curls 35x10, 25x15

standing cable crunch 20,20

meal 1 - 74g oats, 64g whey, 8g olive oil

meal 2 - 74g oats, 64g whey, 8g olive oil

meal 3 - 457g egg whites, 62g rice, 200g sauerkraut, 8g olive oil

meal 4 - 213g tuna, 62g rice, 200g sauerkraut, 8g olive oil

meal 5 - 213g tuna , 62g rice, 200g sauerkraut, 8g olive oil

meal 6 - 64g whey, 12g olive oil

macros: P 300, C 250, F 52

steps: 13,100

cardio: 35 MIN – HR 112

sleep: 0

bw: 219

bp: 119/66 – 79

bg_fstd–bg_fed: 67

[throwawayfitness]

6/2/2025___REST

meal 1 - 64g whey, 16g olive oil

meal 2 - 457g egg whites, 50g rice, 200g sauerkraut, 8g olive oil

meal 3 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil

meal 4 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil

meal 5 - 162g chicken, 38g rice, 200g sauerkraut, 8g olive oil

meal 6 - 64g whey, 16g olive oil

macros: P 300, C 150, F 64

steps: 12,037

cardio: 35 MIN – HR 102

sleep: 9

bw: 220.2

bp: 117/58 – 73

bg_fstd–bg_fed: 74–62

[throwawayfitness]

6/3/2025___LOWER A

hatfield squat 240x20,24
rdl 225x20,20
leg extension 100x20,20
leg curl 25x20,20
calves 20,20

meal 1 - 74g oats, 64g whey, 8g olive oil
meal 2 - 74g oats, 64g whey, 8g olive oil
meal 3 - 457g egg whites, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 213g tuna, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 213g tuna , 62g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 12g olive oil

macros: P 300, C 250, F 52
steps: 11,973
cardio: 35 MIN – HR 123
sleep: 6
bw: 218
bp: 121/58 – 75
bg_fstd–bg_fed: 65–85

[throwawayfitness]

6/4/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 457g egg whites, 50g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 38g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 150, F 64
steps: 14,734
cardio: 35 MIN – HR 109
sleep: 4.5
bw: 218.8
bp: 117/56 – 82
bg_fstd–bg_fed: 59–79

[throwawayfitness]

6/5/2025___UPPER B

incline bench 170x10, 150x16
close neutral grip t-bar row 180x15, 135x20
chest supported db row 90x15,15
neutral grip shoulder press 140x10, 120x13
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 105x20,20
standing cable crunch 60x20,20

meal 1 - 74g oats, 64g whey, 8g olive oil
meal 2 - 74g oats, 64g whey, 8g olive oil
meal 3 - 457g egg whites, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 213g tuna, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 213g tuna , 62g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 12g olive oil

macros: P 300, C 250, F 52
steps: 13,888
cardio: 35 MIN – HR 105
sleep: 10
bw: 220.4
bp: 121/55 – 86
bg_fstd–bg_fed: 78–72

[throwawayfitness]

[throwawayfitness]

6/6/2025___LOWER B

trapbar deadlift 520x9, 430x14
leg press 500x20x4
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 74g oats, 64g whey, 8g olive oil
meal 2 - 74g oats, 64g whey, 8g olive oil
meal 3 - 457g egg whites, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 12g olive oil

macros: P 300, C 250, F 52
steps: 7838
cardio: 35 MIN – HR 94
sleep: 7.5
bw: 219.0
bp: 113/58 – 78
bg_fstd–bg_fed: 76–88

[throwawayfitness]

[throwawayfitness]

6/7/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 457g egg whites, 50g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 50g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 38g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 150, F 64
steps: 9776
cardio: 35 MIN – HR 104
sleep: 8
bw: 222.8
bp: 112/55 – 76
bg_fstd–bg_fed: 63–79