That’s good news about the shoulder.
Barbells are like bad girlfriends. It’s hard to stay away! Its cool you set up the gym and made it that much easier.
4 Likes
8/16/2025___ARMS
drag curl 35x25x4
cable upright row 20x25x4
dips BWx10x5
pull-ups BWx10x5
cable curl 35x25x4
cable side lateral raise 20x25x4
cambered bar tricep extension 45x25x4
db hammer curl 25x25x4
bent rear delt cable fly 35x25x4
cable press downs w/ rope 45x25x4
barbell curl 50x25x4
standing rear delt raise 23x25x4
across body tricep pull down 35x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 23x25x4
powerbombs 40x25x4
macros: P 412, C 451, F 62
steps: 16,586
cardio: 73 MIN – HR 87
sleep: 10
bw: 228
bp: 110/57 – 74
bg_fstd–bg_fed: 54–78
19 Likes
8/17/2025___ LEGS
crunches 50
hyperextensions 50
lineman squat 120x25x4
belt squat 120x25x4
leg press 310x25x4
db rdl 90x25x4
leg extension 120x25x4
leg curl 120x25x4
calves 25x4
macros: P 437, C 413, F 57
steps: 15,898
cardio: 68 MIN – HR 87
sleep: 3.5
bw: 228.6
bp: 101/42 – 76
bg_fstd–bg_fed: 67–xx
21 Likes
Squat depth and back depth!
2 Likes
8/18/2025___ BACK
crunches 50
hyperextensions 50
barbell row 225x25x4
jammer row 180x25x4
cg t-bar row 110x25x4
chest supported db row 68x25x4
cg lat pulldown 100x25x4
single arm lat pulldown 25x25x4
cg seated cable row 100x25x4
chest supported row 200x25x4
pullups BWx10x5
dc row 90x25x4
lat prayers 40x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 30x25x4
standing rear delt raise 25x25x4
seated bent-over dumbbell lateral raises 25x10x4
macros: P 403, C 409, F 49
steps: 14,490
cardio: 58 MIN – HR 93
sleep: 8
bw: 228.4
bp: 122/59–74
bg_fstd–bg_fed: 61–65
19 Likes
Looking Thic and sexy brother, nice work on that back.
1 Like
Those back muscles!!! Looking amazing
1 Like
8/19/2025___ CHEST
crunches 50
hyperextensions +45x25x4
db flat bench 60x25x4
jammer high incline bench 70x25x4
jammer chest press 70x25x4
dip +70x6, +35x15x4
db pullover 40x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 30x25x4
standing rear delt raise 18x25x4
seated bent-over dumbbell lateral raises 18x25x4
macros: P 414, C 455, F 91
steps: 14,927
cardio: 47 MIN – HR 89
sleep: 5
bw: 229.8
bp: 112/44 – 79
bg_fstd–bg_fed: 58–68
23 Likes
8/20/2025___ SHOULDERS
crunches 50
hyperextensions +45x25x4
standing jammer ohp 40x25x4
underhand close grip lat pulldowns 110x25x4
dips BWx15x4
meadows row 65x25x4
seated db shoulder press 35x25x4
viking press 65x25x4
seated cable lat pullover 50x25x4
facepulls 20x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 30x25x4
standing rear delt raise 18x25x4
seated bent-over dumbbell lateral raises 18x25x4
macros: P 428, C 407, F 47
steps: 13,790
cardio: 57 MIN – HR 85
sleep: 6
bw: 231.2
bp: 108/58 – 70
bg_fstd–bg_fed: 59–61
21 Likes
Jalapeños on your egg whites and cottage cheese and sauerkraut? Unorthodox!
3 Likes
Looking amazing bro!!! Awesome work your doing here!!
2 Likes
8/21/2025___ARMS
drag curl 35x25x4
cable upright row 20x25x4
dips +70x7, +35x14, BWx10x2
pull-ups +90x5,+45x10, BWx15x2
cable curl 35x25x4
cable side lateral raise 20x25x4
cambered bar tricep extension 45x25x4
db hammer curl 25x25x4
bent rear delt cable fly 35x25x4
cable press downs w/ rope 45x25x4
barbell curl 50x25x4
standing rear delt raise 23x25x4
across body tricep pull down 35x25x4
preacher curl 100x25x4
seated bent-over dumbbell lateral raises 23x25x4
powerbombs 40x25x4
macros: P 492, C 422, F 59
steps: 21,258
cardio: 63 MIN – HR 90
sleep: 5 hours – myair 78
bw: 234.8
bp: 120/56 – 74
bg_fstd–bg_fed: 67–82
21 Likes