Merry Christmas! 
2 Likes
Merry Christmas
4 Likes
Merry Christmas!
2 Likes
Merry Christmas to You and Jed
2 Likes
12/25/2025___ BACK
crunches 50
hyperextensions 50
pullups BWx6
barbell row 225x25x4
t-bar row 145x25x4
cg lat pulldown 90x25x4
meadows row 55x25x4
cg seated cable row 90x25x4
chest supported row 200x25x4
dc row 80x25x4
lat prayers 50x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 300, C 280, F 75
steps: 16,608
cardio: 137 MIN – HR 90
sleep: 9 hours – myair 100
bw: 244
bp:107/51 --65
bg_fstd–bg_fed: 78–96
2.8 g Potassium Citrate Powder
21 Likes
Merry Christmas
2 Likes
merry christmas
2 Likes
12/27/2025___ CHEST
crunches 50
hyperextensions 50
machine bench 3 PPSx12, 2 PPSx25x4
high incline bench 100x25x4
flat db bench 90x20, 60x25x4
dip BWx15x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 40x25x4
seated bent-over dumbbell lateral raises 10x25x4
macros: P 300, C 280, F 83
steps: 17,006
cardio: 104 MIN – HR 84
sleep: 10.25 hours – myair 100
bw: 240.8
bp: 111/49 – 65
bg_fstd–bg_fed: 86–105
2.8 g Potassium Citrate Powder
21 Likes
15 Likes
12/28/2025___ SHOULDERS
crunches 50
hyperextensions 50
viking press 50x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx15x4
meadows row 50x25x4
seated db shoulder press 40x25x4
incline press 120x25x4
cable upright row 10x25x4
cable side lateral raise 25x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 35x25x4
seated bent-over dumbbell lateral raises 25x25x4
macros: P 306, C 274, F 83
steps: 16,954
cardio: 136 MIN – HR 98
sleep: 10 hours – myair 100
bw: 239.2
bp: 105/52 – 57
bg_fstd–bg_fed: 82–96
2.8 g Potassium Citrate Powder
19 Likes
12/29/2025____CHEST + SHOULDERS + ARMS
machine fly 13x3x15
incline db press 25x3x12
machine chest press 1ppsx2x10
db lat raise 13x4x15
machine shoulder press 25x2x12
single arm tricep extension 35x4x15
single arm cable curl 25x4x12
meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 35g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 200g potato, 50g avocado, 100g zucchini
meal 4 - 142g cod, 35g rice, 50g avocado
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 170g beef, 60g rice, 100g pnpl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha
macros: P 223, C 255, F 51
steps: 19,292
cardio: 75 MIN – HR 106
sleep: 8 hours – myair 100
bw: 234.4
bp: 124/56 – 67
bg_fstd–bg_fed: 71–76
40 mg test c
4 iu somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
18 Likes
12/30/2025____REST
meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 30g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 50g avocado, 100g zucchini
meal 4 - 170g cod, 30g rice, 50g avocado, 100g green beans
meal 5 - 142g beef, 40g rice, 50g avocado, 100g pnapl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 200g kiwi, 16oz kombucha
macros: P 220, C 209, F 51
steps: 19,458
cardio: 75 MIN – HR 103
sleep: 8 hours – myair 100
bw: 236.8
bp: 117/49 – 66
bg_fstd–bg_fed: 74–82
40 mg test c
4 iu somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
14 Likes
24 Likes
1/1/2026____HAMSTRING PRIORITY
leg extension 45x4x15
seated leg curl 45x4x15
rdl 135x3x10
hip thrust 225x3x10
leg press 200x3x15 (low feet, toes pointed slightly out)
hatfield squat 150x2x12 (narrow stance, toes forward, slow)
standing calf raise BWx3x15
meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 60g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 300g potato, 50g avocado, 100g zucchini
meal 4 - 142g breast, 60g rice, 50g avocado, 100g zucchini
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 142g beef, 60g rice, 100g pnapl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha
macros: P 240, C 294, F 55
steps: 17,487
cardio: 75 MIN – HR 87
sleep: 10 hours – myair 100
bw: 233.4
bp: 110/54 – 67
bg_fstd–bg_fed: 72–78
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
19 Likes
1/2/2026____BACK + CHEST + ARMS/SHOULDERS
lat pulldown 90x3x12
chest supported row 200x2x10
barbell row 225x3x10, 315x5
cable fly 3x10x15
incline machine press 1ppsx2x10
machine preacher curl 100x3x12, supersetted w/ dip machine 180x3x12
ez bar cable curl 25x3x15, supersetted w/ cable tricep kickback 25x3x15
cable lateral raises 20x3x15
meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 35g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 200g potato, 50g avocado, 100g zucchini
meal 4 - 142g cod, 35g rice, 50g avocado
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 170g beef, 60g rice, 100g pnpl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha
macros: P 223, C 255, F 51
steps: 16,328
cardio: 75 MIN – HR 101
sleep: 8 hours – myair 100
bw: 233.4
bp: 122/56 – 66
bg_fstd–bg_fed: 68–77
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
22 Likes
1/3/2026____QUAD PRIORITY
side lunge 3x15
seated leg curl 45x3x12
leg extension 45x3x20 (feet straight/push knee out/don’t lock all the way out)
lineman squat 90x3x10 (feet straight)
leg press 200x2x15 (low feet, toes pointed slightly out)
lying leg curl 45x2x12
machine calf raise 200x3x15 (emphasize stretch, pause in bottom for 2 seconds)
meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 60g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 300g potato, 50g avocado, 100g zucchini
meal 4 - 142g breast, 60g rice, 50g avocado, 100g zucchini
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 142g beef, 60g rice, 100g pnapl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha
macros: P 240, C 294, F 55
steps: 16,956
cardio: 75 MIN – HR 91
sleep: 8 hours – myair 100
bw: 234.6
bp: 121/53 – 71
bg_fstd–bg_fed: 74–83
40 mg test c
4 iu somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
24 Likes
