training and nutrition log

[eazy_]

9/16/2024___ARMS

triceps
close grip flat bench press 135x25x4
dips 10, 10, 10, 10, 10
v bar tricep pushdown 50x25x4
overhead cable kickback 10x25x4
across body tricep pull down 30x25x4
powerbombs 35x25x4

biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4

9/15 macros
p 219
c 156
f 79

9/15 cardio -- 156 minutes recumbent bike

9/15 steps -- 22,505

9/16 BW -- 244lbs

View: https://youtu.be/QY1pScQYVrY

 

[aimanabolic]

Thought about using an ez bar a few times.

That's my preferred way of doing underhand rows, way easier on the wrists.

 

[aimanabolic]

Fkn beast mode

 

[eazy_]

9/17/2024___ LEGS

hatfield squat 350x18
rdl 180x15x4
leg press 300x15x4

9/16 macros
p 253
c 160
f 35

9/16 cardio -- 93 minutes recumbent bike

9/16 steps -- 22,184

9/17 -- BW 243lbs

View: https://youtu.be/PgwxiZBxqxY

 

[eazy_]

9/18/2024___ BACK

upright row 65x25x4
underhand grip lat pull-downs 125x25x4
chest supported row 300x10, 210x25x4
barbell row 315x5, 280x9, 230x25x4
meadows row 55x25x4
cable lat pushdown 55x25x4
underhand grip seated cable row 120x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10
hyperextension 45x10x4

9/17 macros
p 254
c 142
f 45

9/17 cardio -- 98 minutes recumbent bike

9/17 steps -- 32,194

9/18 BW -- 242lbs

There are 104 days left this year, don't waste any.

View: https://youtu.be/LpKBJ3q-VaU

 

[eazy_]

9/19/2024___ CHEST

decline bench 320x6, 280x15, 250x17
incline bench 230x11, 190x14
flat db bench 90x21
dip +90x6, BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

9/18 macros
p 240
c 139
f 20

9/18 cardio -- 92 minutes recumbent bike

9/18 steps -- 20,229

9/19 BW -- 241lbs

View: https://youtu.be/nYm8JZjbAcI?si=i8Go27eyTYiRDtzo

 

[eazy_]

9/20/2024___ SHOULDERS

seated military press 100x25x4
close grip high incline press 95x25x4
high incline db press supinated grip 35x25x4
jammer shoulder press 40x25x4
plate raise 25x25x4
db front raise 10x25x4
db side lat raise thumbs down 10x25x4
bent rear delt cable fly 20x25x4
standing rear delt cable fly 10x25x4
single arm face pull 10x25x4

9/19 macros
p 252
c 151
f 51

9/19 cardio -- 103 minutes recumbent bike

9/19 steps -- 33,549

9/20 BW -- 241lbs

View: https://youtu.be/QYa-3ezFFVE

 

[Meetketchup]

I literally can't comprehend how you can do that volume on 150g carbs.

 

[Bolan]

I literally can't comprehend how you can do that volume on 150g carbs.

Id pass out for sure.

 

[aimanabolic]

I literally can't comprehend how you can do that volume on 150g carbs.

He might be on Adderall I think that it helps me when my carbs are low

 

[Meetketchup]

He might be on Adderall I think that it helps me when my carbs are low

More like Meth.

I'm just over 2 weeks out at 300g carbs and don't want to walk to the bathroom even though I have to go. lol

 

[chadmack]

9/14/2024___ SHOULDERS

standing military press 140x5x4, 100x25x4
close grip high incline press 95x25x4
high incline db press supinated grip 35x25x4
jammer shoulder press 40x25x4
plate raise 25x25x4
db front raise 10x25x4
db side lat raise thumbs down 10x25x4
bent rear delt cable fly 20x25x4
standing rear delt cable fly 10x25x4
single arm face pull 10x25x4

9/14 macros
p 253
c 143
f 48

9/14 cardio
62 minutes recumbent bike

9/15 BW 246lbs

View attachment 147931

Props to U brother!!

 

[aimanabolic]

More like Meth.

I'm just over 2 weeks out at 300g carbs and don't want to walk to the bathroom even though I have to go. lol

I'm actually feeling more energetic with the 40 less carbs

 

[eazy_]

.... .... .....

 

[eazy_]

might be on

this is nothing. I used to go 8 weeks at a time only eating 800 calories of egg whites and training twice per day.

 

[eazy_]

9/21/2024___ARMS

triceps
close grip flat bench press 135x25x4
dips 10, 10, 10, 10, 10
v bar tricep pushdown 50x25x4
overhead cable kickback 10x25x4
across body tricep pull down 30x25x4
powerbombs 35x25x4

biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4

9/20 macros
p 250
c 156
f 54

9/20 cardio -- 106 minutes recumbent bike

9/20 steps -- 25,398

9/21 BW -- 240lbs

View: https://youtu.be/1MXhWA9b6zQ

 

[eazy_]

9/22/2024___ REST

9/21 macros
p 255
c 161
f 59

9/21 cardio -- 113 minutes recumbent bike

9/21 steps -- 26,574

9/22 -- BW 244lbs

 

[eazy_]

9/23/2024___ LEGS

hatfield squat 420x1, 510x6, 350x10
rdl 200x20x4
leg press 250x25x4

9/22 macros
p 263
c 147
f 25

9/22 cardio -- 156 minutes recumbent bike

9/22 steps -- 30,648

9/23 -- BW 242lbs

View: https://youtu.be/LsE-iFLXOzk

 

[eazy_]

9/24/2024___ BACK

upright row 65x25x4
wide grip lat pull-downs 100x25x4
barbell row 225x5, 315x8, 150x25x4
chest supported row 90x20x4
meadows row 50x25x4
cable lat pushdown 40x25x4
wide grip seated cable row 100x25x4
dc row 70x25x4
pullups 10, 10, 10, 10, 5
hyperextension 45x10x5

9/23 macros
p 247
c 142
f 53

9/23 cardio -- 117 minutes recumbent bike

9/23 steps -- 25,380

9/24 BW -- 241lbs

View: https://youtu.be/-0q483mDQsw

 

[eazy_]

9/25/2024___ REST

9/24 macros
p 257
c 159
f 45

9/24 cardio -- 64 minutes recumbent bike

9/24 steps -- 11,145

9/25 -- BW 241lbs

 

[eazy_]

9/26/2024___ CHEST

flat bench 230x10x4
high incline bench 140x20x4
flat db bench 90x15x4
dip BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

9/25 macros
p 245
c 150
f 71

9/25 cardio -- 65 minutes recumbent bike

9/25 steps -- 15,216

9/26 BW -- 239lbs

 

[eazy_]

 

[eazy_]

Goals for September 2024

100% daily calorie/macro goal compliance. -- 96.67%

25 training sessions. -- 25

10/1 BW 235lbs -- 9/29 234lbs

average 14k steps daily. -- 18,802

30 hours of cardio -- 39 hours

 

[samgraves82]

Goals for September 2024

100% daily calorie/macro goal compliance. -- 96.67%

25 training sessions. -- 25

10/1 BW 235lbs -- 9/29 234lbs

average 14k steps daily. -- 18,802

30 hours of cardio -- 39 hours

Well done sir

Sent from my motorola razr 2023 using Tapatalk

 

[Valdosta]

Goals for September 2024

100% daily calorie/macro goal compliance. -- 96.67%

25 training sessions. -- 25

10/1 BW 235lbs -- 9/29 234lbs

average 14k steps daily. -- 18,802

30 hours of cardio -- 39 hours

cant get much better than that

 

[eazy_]

9/30/2024___ LEGS

hatfield squat 420x10, 330x19
rdl 200x20x4
leg press 250x20x4

 

[eazy_]

Goals for October 2024

100% daily calorie/macro goal compliance.

20 training sessions. two on, one off.

11/1 BW 225lbs

average 15k steps daily.

40 hours of cardio

 

[Meetketchup]

Goals for October 2024

11/1 BW 225lbs

Go get you some.

 

[eazy_]

10/1/2024___ BACK

upright row 75x25x4
neutral grip lat pull-downs 110x25x4
barbell row 315x7, 225x25 150x25x4
chest supported row 110x25x4
meadows row 50x25x4
lat prayers 40x25x4
neutral grip seated cable row 105x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10
hyperextension 45x10x5

 

[eazy_]