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3/16
roman chair 60x10
squat 420x2, 330x5, 240x12
leg press 500x10, 350x27
cardio 90 minutes
3/15------479g Protein, 203g Carbs, 67g Fat
BW 241lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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3/17
pull-ups +45x9,+25x12, BWx17
chest supported row 270x10, 230x15, 180x23
barbell row 315x7, 225x21, 185x30
lat pull down 165x15, 145x18, 135x21
seated cable row 180x5, 150x7, 125x13
cable bent bar pullover 95x9, 85x11, 75x10
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20
cardio 60 minutes
BW 246lbs
3/16-------457g Protein, 142g Carbs, 37g Fat
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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3/18
roman chair 60x10
rdl 90x15,15
squat 420x3, 330x5, 240x8
leg press 500x6, 350x12
cardio 90 minutes
3/17---483g Protein, 80g Carbs, 32g Fat
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 3 Thanks, 3 Likes, 0 Dislikes
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3/19
db flat bench 90x14, 90x14, 90x17
high incline barbell press 140x5, 140x13, 140x17
dips +90x5, +35x12, BWx13 w/ss
cable bent bar pullover 95x12, 85x17, 75x30
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15
cardio 90 minutes
3/18------304g Protein, 0g Carbs, 41g Fat
BW 247lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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3/20
pull-ups +90x3,+25x6, BWx15
chest supported row 270x10, 230x15, 180x21
barbell row 315x7, 235x22, 195x27
lat pull down 165x14, 145x18, 135x16
seated cable row 180x8, 150x15, 125x23
cable bent bar pullover 95x10, 85x15, 75x22
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20
cardio 120 minutes
BW 244lbs
3/19-------227g Protein, 0g Carbs, 6g Fat
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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3/21
db flat bench 90x19, 60x12, 40x36
incline barbell press 230x13, 190x20, 140x16
dips +35x6, +25x7, BWx16 w/ss
cable bent bar pullover 95x10, 85x15, 75x20
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15
cardio 60 minutes
3/20------223g Protein, 0g Carbs, 15g Fat
BW 247lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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I like the signature on your posts, words of wisdom amd truth right there. Keep at it bro, GET SOME!
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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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3/22
pull ups BW x 19
db flat bench 90x19
ohp 100x7
dips BW x 15
chest supported row 320x5
barbell row 225x13
cable bent bar pullover 95x18
lat pull down 165x13
seated cable row 180x11
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 240x5
leg press 500x7
cardio 60 minutes
3/21---213g Protein, 0g Carbs, 5g Fat
BW 245lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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3/23
pull ups BW x 9
flat bench 230x21
ohp 100x13
dips BW x 26
chest supported row 350x4
barbell row 295x8
cable bent bar pullover 95x12
lat pull down 165x13
seated cable row 165x14
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x5
leg press 380x14
cardio 60 minutes
3/22---202g Protein, 0g Carbs, 2g Fat
BW 244lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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3/24
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
pull ups BW x 14
db flat bench 90x21
ohp 105x7
dips BW x 10
chest supported row 350x4
barbell row 295x11
cable bent bar pullover 95x14
lat pull down 165x13
seated cable row 165x15
roman chair 45x10
squat 260x5
leg press 380x14
cardio 60 minutes
3/23---223g Protein, 0g Carbs, 0g Fat
BW 242lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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