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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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4/8
T-Nation pull-ups BW x 0 (I think I need to watch the video again)
push-ups 36
high incline db press 60x9
dips BW x 17 w/ss
chest supported row 180x5
barbell row 135x10
cable bent bar pullover 70x11
close ntrl grip lat pull down 90x12
close undrhnd seated cable row 90x12
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 150x5
leg press 200x20
cardio 120 minutes
4/7---210g Protein, 0g Carbs, 2g Fat
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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4/9
pull-ups BW x 16
db flat bench 90x11
dips BW x 5 w/ss
high incline bench 140x9
chest supported row 360x4
db row 90x10
wide grip pulldown 120x10
cable bent bar pullover 80x12
bar tricep pushdown 40x15
lat pushdown 40x15
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
rdl 60x10
squat 390x5
leg press 200x10
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/8---288g Protein, 0g Carbs, 41g Fat
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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Damn you're in there putting in work brotha!! You'll be leaning out in no time. Especially with those diet numbers. I'd be the walking dead on 0 carbs and less than 50g of fat. Haha!!
That's some discipline right there.
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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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4/10
pull ups BW x 17
push-ups 0
high incline bb press 100x11
dips BW x 9
chest supported row 180x10
barbell row 135x11
cable bent bar pullover 70x15
close ntrl grip lat pull down 90x15
close undrhnd seated cable row 90x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 150x5
leg press 200x20
cardio 90 minutes
4/9---264g Protein, 0g Carbs, 66g Fat
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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4/11
rack chins 9
flat bench 290x7
ohp 190x2
dips +45x5
chest supported row 360x5
barbell row 275x8
cable bent bar pullover 105x10
close ntrl grip lat pull down 120x15
close undrhnd seated cable row 120x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 40x15
roman chair 45x10
squat 400x5
leg press 200x10
cardio 90 minutes
4/10---224g Protein, 0g Carbs, 0g Fat
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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4/12
pull-ups BW x 5
rack chins 1
flat db press 60x25
high incline db press 60x10
dips BW x 22 w/ss
chest supported row 180x12
barbell row 135x30
cable bent bar pullover 70x15
close ntrl grip lat pull down 90x15
close undrhnd seated cable row 90x15
bar tricep pushdown 40x15
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 400x20
cardio 60 minutes
4/11---231g Protein, 0g Carbs, 20g Fat
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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4/13
pull-ups +45x8
rack chins 6
db flat bench 90x16 w/ss
dips +45x5
high incline bench 140x12
chest supported row 400x3, 320x6
db row 60x11
wide grip pulldown 130x12
cable bent bar pullover 90x10
bar tricep pushdown 45x13
lat pushdown 45x12
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
rdl 60x10
squat 420x2, 250x5
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/12---230g Protein, 0g Carbs, 80g Fat
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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4/14
cardio 180 minutes
4/13---260g Protein, 0g Carbs, 15g Fat
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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How's the weight loss from all the hard work and dieting, what weight are you sitting at now?
Keep crushing it bro, GET SOME
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