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12/23/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 180x5
seated db shoulder press 90x9
close grip incline press 160x8
dips +70x12
underhand close grip lat pulldowns 95x25x4
meadows row 60x25x4
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 237, C 210, F 18
steps: 17,545
cardio: 65
sleep: 4
bw: 247.6
bp: DNP
 
12/24/2024___ARMS

crunches 50
hyperextensions 50
close grip flat bench press 230x6
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 281, C 170, F 46
steps: 17,274
cardio: 65
sleep: 10
bw: 248.2
bp: 131/48--76
 
12/27/2024___ BACK

crunches 50
hyperextensions 50
barbell row 350x6
chest supported row 360x7
pullups +45x10
t-bar row 305x5
wide grip lat pulldown 100x25x4
wide 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 266, C 223, F 30
steps: 17,234
cardio: 97
sleep: 6
bw: 247
bp: 125/55--73
 
eazy_ said:
12/27/2024___ BACK

crunches 50
hyperextensions 50
barbell row 350x6
chest supported row 360x7
pullups +45x10
t-bar row 305x5
wide grip lat pulldown 100x25x4
wide 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 266, C 223, F 30
steps: 17,234
cardio: 97
sleep: 6
bw: 247
bp: 125/55--73
Click to expand...
Bro if no one has told you this today you’re worthy and we love you. These workouts are just self abuse, I’m envious and worried about you at the same time 😂
 
12/28/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 280x8
incline bench 230x9
flat db bench 90x16
dip +70x8
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 255, C 233, F 19
steps: 19,326
cardio: 65
sleep: 9
bw: 249.2
bp: 125/56--72
 
12/30/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 180x2
seated db shoulder press 40x16
close grip incline press 160x5
dips 10
underhand close grip lat pulldowns 105x25
meadows row 65x25
cable upright row 22.5x25
cable side lateral raise 22.5x25
bent rear delt cable fly 37.5x25
standing rear delt raise 60x25
seated bent-over dumbbell lateral raises 25x25

macros: P 296, C 213, F 23
steps: 17,624
cardio: 106
sleep: 11
bw: 243.2
bp: 117/57--69
 
Bro, why do you do so many crunches and hyper's? Dont you know they make your midsection too thick?? :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Great work man!
 
Goals for DECEMBER 2024

P 240 / C 200 / F 60 -- 2300 PASS -- P 265 / C 207 / F 33 -- 2227

100% daily calorie/macro goal compliance. PASS -- 100%

24 training sessions. PASS -- 24

average 17k steps daily. PASS -- 18,063

2015 minutes of cardio. PASS -- 2174
 
eazy_ said:
Goals for JANUARY 2025

P 290 / C 15 / F 5 -- 1265

100% daily calorie/macro goal compliance.

20 training sessions.

average 10k steps daily.

620 minutes of cardio.
Click to expand...
Those macros though. Are things about to get freaky? No refeeds scheduled?
 
1/1/2025___FULL-BODY

crunches 50
hyperextensions 50
bench 280x8
dips 13
pull-ups 9
chest supported row 270x10
preacher curl 50x20x2
bent rear delt cable fly 40x20x2
across body tricep pull down 40x20x2
rdl 225x20
leg press 500x20

macros: P 294, C 12, F 4
steps: 17,544
cardio: 65
sleep: 8
bw: 240.4
bp: 119/56--71

https://imgur.com/8Ojp2pM
 
eazy_ said:
1/1/2025___FULL-BODY

crunches 50
hyperextensions 50
bench 280x8
dips 13
pull-ups 9
chest supported row 270x10
preacher curl 50x20x2
bent rear delt cable fly 40x20x2
across body tricep pull down 40x20x2
rdl 225x20
leg press 500x20

macros: P 294, C 12, F 4
steps: 17,544
cardio: 65
sleep: 8
bw: 240.4
bp: 119/56--71

https://imgur.com/8Ojp2pM
Click to expand...
So proud! Look at all that space you have to workout in. Leveled up
 

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