action and adventure with AASDIRECT, a sponsored log.

[eazy_]

they got so tired of me spamming the community logs they moved me off to my own channel

 

[samgraves82]

they got so tired of me spamming the community logs they moved me off to my own channel

View attachment 161093

Sent from my motorola razr 2023 using Tapatalk

 

[eazy_]

link to get 35% off code: Christmas Sale – AAS Direct

Christmas Sale: Extra 10% off for Telegram members with code - AASXTRA10

 

[eazy_]

@WheyMoreTraps

 

[WheyMoreTraps]

View attachment 161193

@WheyMoreTraps

Yessir! I promise you won’t be disappointed whether you implement into training, business or parenting it’s one of my top 3 books

 

[eazy_]

12/10/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 250x28
rdl 225x25x4
leg press 350x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 260, C 222, F 34
steps: 17,927
cardio: 65
sleep: 7
bw: 253.8
bp: 120/55--78

 

[eazy_]

12/11/2024____REST

macros: P 288, C 201, F 31
steps: 17,493
cardio: 65
sleep: 9.25
bw: 256.4
bp: 130/49--76

 

[eazy_]

12/12/2024___ BACK

crunches 50
hyperextensions 50
barbell row 227.5x25x4
t-bar row 145x25x4
cg grip lat pulldown 95x25x4
cg grip cable row 95x25x4
chest supported row 230x25x4
pullups BWx10x5
dc row 82.5x25x4
lat prayers 42.5x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 40x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 228, C 284, F 24
steps: 17,095
cardio: 90
sleep: 4.5
bw: 254.4
bp: 127/58--74

 

[eazy_]

 

[Bolan]

View attachment 161489

So far, what body weight do you feel the best at?

 

[eazy_]

body weight do you feel the best at

240
three words

 

[eazy_]

12/13/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 235x25x4
high incline bench 155x25x4
flat db bench 90x15x4
dip BWx20x5
db pullover 40x25x4
flat db flys elbows bent 25x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 251, C 207, F 44
steps: 17,170
cardio: 65
sleep: 5.75
bw: 253.0
bp: 113/45--71

 

[eazy_]

12/14/2024____REST

macros: P 269, C 180, F 49
steps: 17,869
cardio: 65
sleep: 8
bw: 253.4
bp: 123/44--71

 

[WheyMoreTraps]

12/14/2024____REST

macros: P 269, C 180, F 49
steps: 17,869
cardio: 65
sleep: 8
bw: 253.4
bp: 123/44--71

Looking solid homie! Are you taking your pics on your phone. The lighting and angles are always spot on, just jealous that’s all

 

[eazy_]

taking your pics on your phone

yes
three words

 

[WheyMoreTraps]

yes
three words

How’s the book treating you? Start it yet?

 

[eazy_]

book

You would think I had already read it based on my two logs here.

I have many of these success habits already in place.

1. (WIG's) Concentrate on the critically important goal, do not attempt too many objectives simultaneously.

2. Act on lead measures. predictive and controllable activities that directly impact WIG's. Otherwise known as process actions/goals vs lag measures (outcomes)

3. Keep a compelling scoreboard. Create a visual scoreboard (training footage, progress photos, weekly spreadsheet) that shows whether I am winning or losing.

4. Cadence of accountability. Establish regular accountability sessions where I report on my commitments. This includes reviewing progress on lead measures (process actions), celebrating wins addressing challenges, and committing to new actions for the upcoming period.

It's why I asked you the other day what needed to happen to make the week a success.

You seem (at least that day, in that post) scoreboard-focused as your metric.

I am happy to hit my lead measures for the week, the outcome (over a week) is irrelevant. I can't lose if I achieve my lead measures 80% of the time over 16 weeks.

 

[WheyMoreTraps]

You would think I had already read it based on my two logs here.

I have many of these success habits already in place.

1. (WIG's) Concentrate on the critically important goal, do not attempt too many objectives simultaneously.

2. Act on lead measures. predictive and controllable activities that directly impact WIG's. Otherwise known as process actions/goals vs lag measures (outcomes)

3. Keep a compelling scoreboard. Create a visual scoreboard (training footage, progress photos, weekly spreadsheet) that shows whether I am winning or losing.

4. Cadence of accountability. Establish regular accountability sessions where I report on my commitments. This includes reviewing progress on lead measures (process actions), celebrating wins addressing challenges, and committing to new actions for the upcoming period.

It's why I asked you the other day what needed to happen to make the week a success.

You seem (at least that day, in that post) scoreboard-focused as your metric.

I am happy to hit my lead measures for the week, the outcome (over a week) is irrelevant. I can't lose if I achieve my lead measures 80% of the time over 16 weeks.

Spot on!

 

[WheyMoreTraps]

Couple things:
1. We all inherently want to be winners. Using the scoreboard to decide if you win or lose is imperative. Mahomes throwing for 500 yards is great but if the team loses does it really matter?
2. Mindset - shifting mindset to prioritize winning from lag measures to lead measures. The scoreboard isn’t part of this equation. The lag measure is each individual point you put up, the lead measure is how many times did you take a handoff to get those yards. I am definitely trying to shift my mindset to strictly and solely focus on lead measures being macros/cardio/daily habits.
3. Love the last thing you said is that you can’t lose if you do “x” over “x” period of time. That’s the light at the end of the tunnel that will always lead to success.

Glad you enjoyed it but I figured you had a lot of this implemented by your log.

 

[eazy_]

 

[eazy_]

12/15/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 180x4
seated db shoulder press 90x8
close grip incline press 160x6
dips +90x6
underhand close grip lat pulldowns 92.5x25x4
meadows row 57.5x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 258, C 212, F 41
steps: 17,952
cardio: 65
sleep: 5
bw: 252.8
bp: 125/49--72

 

[eazy_]

12/16/2024___ARMS

crunches 50
hyperextensions 50
close grip flat bench press 150x17
drag curl 35x25x4
cable upright row 22.5x25x4
tricep focused dip BWx25x4
cable curl 35x25x4
cable side lateral raise 22.5x25x4
cambered bar tricep extension 47.5x25x4
db hammer curl 25x25x4
bent rear delt cable fly 37.5x25x4
cable press downs w/ rope 47.5x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down 37.5x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 40x25x4

macros: P 243, C 253, F 26
steps: 17,418
cardio: 65
sleep: 5
bw: 249.2
bp: 133/61--71

 

[samgraves82]

12/16/2024___ARMS

crunches 50
hyperextensions 50
close grip flat bench press 150x17
drag curl 35x25x4
cable upright row 22.5x25x4
tricep focused dip BWx25x4
cable curl 35x25x4
cable side lateral raise 22.5x25x4
cambered bar tricep extension 47.5x25x4
db hammer curl 25x25x4
bent rear delt cable fly 37.5x25x4
cable press downs w/ rope 47.5x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down 37.5x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 40x25x4

macros: P 243, C 253, F 26
steps: 17,418
cardio: 65
sleep: 5
bw: 249.2
bp: 133/61--71

My arms just grew an inch reading

Sent from my motorola razr 2023 using Tapatalk

 

[eazy_]

12/17/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 405x20
rdl 225x25x4
leg press 300x25x4

macros: P 259, C 204, F 39
steps: 17,279
cardio: 65
sleep: 5
bw: 250.0
bp: 130/54--73

 

[eazy_]

12/18/2024____REST

macros: P 266, C 235, F 25
steps: 17,419
cardio: 65
sleep: 6
bw: 248.0
bp: 109/45--77

 

[Bamm-bamm]

Yessir! I promise you won’t be disappointed whether you implement into training, business or parenting it’s one of my top 3 books

Not to hijack but @WheyMoreTraps what are your other 2 books in top 3?

 

[WheyMoreTraps]

Not to hijack but @WheyMoreTraps what are your other 2 books in top 3?

There are so many good ones but I would say in no particular order ‘Leaders eat last’ and ‘Atomic Habits’.

 

[eazy_]

12/19/2024___ BACK

crunches 50
hyperextensions 50
barbell row 350x5
chest supported row 360x6
pullups +45x6
t-bar row 305x4
ntrl grip lat pulldown 100x25x4
ntrl grip cable row 100x25x4
dc row 90x25x4
lat prayers 45x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear db delt raise 40x25x4
seated bent-over db lateral raises 25x25x4

macros: P 299, C 201, F 26
steps: 17,506
cardio: 126
sleep: 9
bw: 242.6
bp: 122/50--73

 

[eazy_]

12/20/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 280x7
incline bench 230x11
flat db bench 90x23
dip +70x11
db pullover 40x25x4
flat db flys elbows bent 25x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 272, C 233, F 21
steps: 17,827
cardio: 65
sleep: 4.25
bw: 247.4
bp: 122/50--67

 

[eazy_]

12/21/2024____REST

macros: P 274, C 228, F 22
steps: 17,403
cardio: 65
sleep: 7.5
bw: 251
bp: 139/56--70