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08-03-2023, 05:27 PM
#191
8/3
one set per exercise
squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
ohp 140x8
dips BW x 7
DB raise 25x16
pull-ups BW x 7
chest supported rows 290x9
drag curl 50x11
db rdl 60x10
leg press 290x15
seated calf raise 290x20
Adductors x20
87 minutes recumbent bike
bodyweight 250
food for 8/2
185 p
142 c
59 f
Consistent implementation of the things I know I need to do
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08-04-2023, 06:19 PM
#192
8/4___C
one set per exercise
squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
barbell bench 250x13
dips BW x 15
db raise 25x13
pull-ups BW x 12
barbell row 250x10
cable curl 25x20
roman chair 60x10
leg press 300x14
calf raise BW x 20
adductors x20
67 minutes recumbent bike
bodyweight 249
food for 8/3
143 p
140 c
71 f
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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08-06-2023, 12:43 AM
#193
8/5___A
one set per exercise
leg press 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
db bench 60x17
dips BW x5
db raise 25x12
pull-ups BW x 15
db rows 60x11
hammer curl 25x14
rdl 60x10
leg press 300x16
calf raise BW x 20
adductors x20
141 minutes recumbent bike
bodyweight 249
food for 8/4
214 p
45 c
49 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
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08-06-2023, 06:28 PM
#194
8/6___B
one set per exercise
squat/leg press 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
ohp 140x15
dips BW x 18
cable lat raise 25x20
pull-ups BW x 19
chest supported rows 250x10
drag curl 50x10
db rdl 60x16
leg press 300x26
seated calf raise 300x20
adductors x20
125 minutes recumbent bike
bodyweight 252
food for 8/5
235 p
53 c
64 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
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08-07-2023, 05:53 PM
#195
8/7___C
one set per exercise
leg press/squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
barbell bench 250x17
dips BW x 19
cable lat raise 30x19
pull-ups BW x 21
barbell row 250x14
cable curl 30x21
roman chair 60x19
leg press 300x24
calf raise BW x 20
adductors x20
100 minutes recumbent bike
bodyweight 250
food for 8/6
244 p
100 c
94 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
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08-08-2023, 06:22 PM
#196
8/8___A
one set per exercise
leg press/squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
db bench 90x8
dips BW x 8
cable lat raise 30x11
cg pulldown 150x15
db rows 90x14
hammer curl 25x12
rdl 225x10
front squat 420x0, 150x20
calf raise BW x 20
adductors x20
101 minutes recumbent bike
bodyweight 252
food for 8/7
223 p
141 c
65 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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08-09-2023, 04:44 PM
#197
8/9___B
one set per exercise
squat/leg press 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
ohp 150x11
dips BW x 14
cable lat raise 30x15
pull-ups BW x 15
chest supported rows 250x9
drag curl 50x15
db rdl 60x15
leg press 300x21
seated calf raise 300x20
adductors x20
106 minutes recumbent bike
bodyweight 251
food for 8/8
220 p
107 c
50 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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08-10-2023, 06:24 PM
#198
8/10___C
one set per exercise
leg press/squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
barbell bench 255x12
dips BW x 8
cable lat raise 30x15
pull-ups BW x 8
barbell row 250x11
cable curl 35x20
roman chair 60x11
back squat 150x20
calf raise BW x 20
adductors x20
112 minutes recumbent bike
bodyweight 253
food for 8/9
213 p
107 c
49 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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08-11-2023, 06:02 PM
#199
8/11___A
one set per exercise
leg press/squats 15-20 reps
body weight exercises to failure
other exercises 10-15reps
every single day
only take long enough to catch your breath between sets
db bench 60x18
dips BW x 11
cable lat raise 35x10
pull-up BW x 11
cg pulldown 160x13
db rows 90x10
hammer curl 25x15
rdl 225x10
front squat 400x1, 150x20
calf raise BW x 20
adductors x20
101 minutes recumbent bike
bodyweight 252
food for 8/10
237 p
113 c
58 f
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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08-14-2023, 05:33 PM
#200
8/14___B
ohp 150x10
dips BW x 7
cable lat raise 35x10
rack chin x20
chest supported rows 250x10
drag curl 50x10
db rdl 60x10
leg press 310x20
seated calf raise 310x20
adductors x20
0 minutes recumbent bike
bodyweight 251
food for 8/13
204 p
408 c
147 f
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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