Throwaway Log

[alex_uk]

@throwawayfitness

I look amazing

I absolutely love this, truth!

[throwawayfitness]

[throwawayfitness]

10/24/2025___UPPER A

crunches 50
hyperextensions 50
pull-up BWx10x2, +45x10, +90x5
flat jammer press 90x10x2
neutral grip db shoulder press 35x12x2
barbell row 350x5, 405x3, 225x20x2
jammer row 90x10x2
hammer curl 35x20x2
one arm lat pull 35x20x2
bent rear delt cable fly 30x20x2
across body tricep pull down 40x20x2
lat prayers 55x20x2

macros: P 280, C 265, F 20
steps: 27,617
cardio: 111 MIN – HR101
sleep: 6 hours – myair 92
bw: 231.2
bp: 117/54 – 72
bg_fstd–bg_fed: 70–75

[shaneinga]

You keep doing BB rows with 405 I might just quit.

Looking great man!

[throwawayfitness]

@shaneinga

thank you

[throwawayfitness]

[throwawayfitness]

[throwawayfitness]

[T3hPwnisher]

I just see two photos of lean meat back to back.

[hit_sirloin]

Still killing it i see…looking great mate👍

[throwawayfitness]

thank you

[simo74]

Looking like a super jacked Idris Elba mate. Quality

[throwawayfitness]

10/27/2025___full-body

db bench 90x24
dips BWx15
bent rear delt cable fly 30x2x20
pull ups BWx11
chest supported row 200x20
drag curl 40x2x20
across body tricep pull down 40x2x20
db rdl 90x20
hatfield squat 240x10, 330x10, 420x5, 510x3, 620x2
leg extension 115x2x20
leg curl 115x2x20
calves BWx20
abs 45x20

macros: P 280, C 265, F 20
steps: 24,899
cardio: 122 MIN – HR 103
sleep: 4 hours – myair 72
bw: 235.2
bp: 119/50 – 74
bg_fstd–bg_fed: 91–58

[dagill2]

@simo74

Looking like a super jacked Idris Elba mate

This is what Idris Elba wishes he looked like.

[throwawayfitness]

thank you

[throwawayfitness]

10/28/2025___full-body

db ohp 60x14
dips BWx15
bent rear delt cable fly 30x2x20
pull-ups BWx10
chest supported row 200x20
drag curl 40x2x20
across body tricep pull down 40x2x20
db rdl 90x20
belt squat 215x16
leg extension 115x2x20
leg curl 115x2x20
calves BWx20
abs 45x20

macros: P 220, C 855, F 0
steps: 28,019
cardio: 105 MIN – HR 100
sleep: 4 hours – myair 70
bw: 236.2
bp: 114/56 – 70
bg_fstd–bg_fed: 109–xx

[throwawayfitness]

10/30/2025___full-body

db bench 90x22
dips BWx18
bent rear delt cable fly 30x2x20
pull-ups BWx10
cable row 160x20
cable curl 40x2x20
across body tricep pull down 40x2x20
db rdl 90x20
hatfield squat 240x10, 330x10, 420x5, 510x3, 560x1, 650x2, 150x23
leg extension 115x2x20
leg curl 115x2x20
calves BWx20
abs 45x20

macros: P 280, C 265, F 20
steps: 27,053
cardio: 101 MIN – HR 108
sleep: 3.5 hours – myair 64
bw: 235
bp: 116/56 – 72
bg_fstd–bg_fed: 68–73

[throwawayfitness]

[shaneinga]

Hell yeah.

[simo74]

Damn brother, nice work.