Throwaway Log

[throwawayfitness]

9/17/2025___ UPPER A

crunches 50
hyperextensions 50
db ohp 40X19
jammer shoulder press 140x16
dip 14
pull-up 9
close grip t bar row 360x2, 315x5, 270x9
chest supported db row 90x11
cable row 140x15
underhand close grip lat pulldowns 140x15
preacher curl 110x25x4
lat prayers 50x25x4
one arm lat pull 60x25x4
standing rear delt raise 25x25x4
across body tricep pull down 50x25x4

macros: P 307, C 504, F 82
steps: 17,878
cardio: 64 MIN – HR 97
sleep: 8.5 hours – myair 100
bw: 244
bp: 115/49 – 73
bg_fstd–bg_fed: 71–89

[simo74]

Working hard and looking tight sir. Quality

[tlgains]

[shaneinga]

Thanks.

[Friedrich]

That sandwich brings me love.

[throwawayfitness]

9/18/2025___ rest

macros: P 393, C 470, F 49
steps: 15,017
cardio: 45 MIN – HR 113
sleep: 9 hours – myair 47
bw: 243.8
bp: 99/54 – 69
bg_fstd–bg_fed: 56–xx

[DJoftheJungle1]

How does one get almost 400G protein!?! ahaha did you eat 3 full roasted chickens whole?? Lol but beast work above man! Like the way you post the collage of mini clips.

[throwawayfitness]

@DJoftheJungle1

400G protein

[BethB]

@throwawayfitness

You are either progressing or regressing.

Truth.

[throwawayfitness]

[throwawayfitness]

9/20/2025___ rest

macros: P 423, C 613, F 52
steps: 17,894
cardio: 81 MIN – HR 94
sleep: 9 hours – myair 26
bw: 235.4
bp: 119/54 – 74
bg_fstd–bg_fed: 68–87

[throwawayfitness]

9/22/2025___ARMS

drag curl 35x25x4
cable upright row 20x25x4
dips BWx15x4
pull-ups BWx15x4
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 60x25x4

macros: P 422, C 531, F 47
steps: 14,022
cardio: 50 MIN – HR 100
sleep: 9.5 hours – myair 86
bw: 223.2
bp: 122/67 – 75
bg_fstd–bg_fed: 63 – 78

[throwawayfitness]

9/23/2025___ UPPER

crunches 50
hyperextensions 50
db ohp 60x12
dip 16
pull-up 19
chest supported db row 90x14
cable row 145x22
underhand close grip lat pulldowns 145x17
hammer curl 35x25x4
lat prayers 55x25x4
one arm lat pull 65x25x4
standing rear delt raise 35x25x4
across body tricep pull down 50x25x4

macros: P 422, C 531, F 47
steps: 16,405
cardio: 24 MIN – HR 91
sleep: 11 hours – myair 78
bw: 223.8
bp: 119/54 – 75
bg_fstd–bg_fed: 64–77

[throwawayfitness]

9/24/2025___ LOWER A

belt squat 300x20x4
leg press 400x20x4
leg extension 100x20x4
leg curl 100x20x4
calves BWx25x4

macros: P 422, C 531, F 47
steps: 22,178
cardio: 34 MIN – HR 90
sleep: 8.5 hours – myair 98
bw: 222.8
bp: 122/62 – 74
bg_fstd–bg_fed: 65–79

[throwawayfitness]

got my e2 back today. Up from 18 one month ago. That ratio was 1:1 test to eq. This is 4:3 test to eq.

[throwawayfitness]

[throwawayfitness]

9/25/2025___ARMS

drag curl 35x25x4
cable upright row 20x25x4
dips BWx15x4
pull-ups BWx15x4
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 60x25x4

macros: P 445, C 523, F 40
steps: 23,216
cardio: 93 MIN – HR 112
sleep: 9.5 hours – myair 100
bw: 226.4
bp: 115/50 – 71
bg_fstd–bg_fed: 63 – 65

[throwawayfitness]

[EmilyQ]

Oh shit, that didn’t look good! Yikes.

[throwawayfitness]