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3/30
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 12
decline bench 250x16 w/ss
dips BW x 15 w/ss
chest supported row 230x11
cable bent bar pullover 75x18
rdl 60x10
squat 320x5
leg press 350x27
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
3/29---208g Protein, 0g Carbs, 10g Fat
BW 239 lbs
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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3/31
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
push-up BW x 78 w/ss
dips BW x 10 w/ss
chest supported row 230x11
cable bent bar pullover 75x14
rdl 60x10
squat 320x5
leg press 350x31
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
3/30---233g Protein, 0g Carbs, 10g Fat
BW 238 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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4/1
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 10
flat bench 250x15 w/ss
dips BW x 10 w/ss
chest supported row 230x13
cable bent bar pullover 75x17
rdl 60x10
squat 340x5
leg press 350x16
cable calf raise 50
adductors lateral lunge x20
cardio 120 minutes
3/31---217g Protein, 0g Carbs, 22g Fat
BW 239 lbs
Consistent implementation of the things I know I need to do
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Post Thanks / Like - 1 Thanks, 3 Likes, 0 Dislikes
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4/2
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
db bench 90x22 w/ss
dips BW x 10 w/ss
chest supported row 230x15
cable bent bar pullover 75x22
rdl 60x10
squat 350x5
leg press 350x33
cable calf raise 50
adductors lateral lunge x20
cardio 90 minutes
4/1---225g Protein, 0g Carbs, 0g Fat
BW 238 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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4/3
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 9
flat bench 275x11 w/ss
dips BW x 10 w/ss
chest supported row 230x11
db row 90x10
cable bent bar pullover 80x11
rdl 60x10
squat 360x5 to high re-do
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/2---258g Protein, 0g Carbs, 35g Fat
BW 236 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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4/4
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
incline bench 140x10
dips BW x 7 w/ss
db bench 60x10
chest supported row 230x10
db row 60x15
close grip pulldown 80x15
cable bent bar pullover 80x13
rope tricep pushdown 40x15
rdl 60x10
squat 360x5
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/3---210g Protein, 0g Carbs, 2g Fat
BW 246 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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4/5
trapbar deadlift 530x3, 420x11
cardio 180 minutes
4/4---281g Protein, 0g Carbs, 20g Fat
BW 242 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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How u feeling bout your bw on the scale?
“I yam what I yam”
—Popeye
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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4/6
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 19
push-ups 76
dips BW x 8 w/ss
db bench 60x9
chest supported row 230x10
db row 60x12
wide grip pulldown 80x10
cable bent bar pullover 80x11
bar tricep pushdown 40x16
rdl 60x10
squat 370x5
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/5---239g Protein, 0g Carbs, 50g Fat
BW 241 lbs
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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4/7
pull ups BW x 5
flat bench 280x8
ohp 180x3
dips BW x 10
chest supported row 350x4
barbell row 275x7
cable bent bar pullover 100x11
close neutral grip lat pull down 100x15
close underhand grip seated cable row 100x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 380x5
leg press 200x10
cardio 90 minutes
4/6---262g Protein, 0g Carbs, 13g Fat
BW 240lbs
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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