training and nutrition log

[eazy]

9/3___ SHOULDERS

standing military press 100x25x4, 170x4
high incline db press 40x25x4, 60x13
jammer shoulder press 40x25x4
plate raise 25x25x4
cable front raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt cable fly 10x25x4
seated face pulls 25x25x4

9/2 macros
p 251
c 200
f 48

9/2 cardio
96 minutes recumbent bike

9/3 BW 244 lbs

 

[eazy]

9/4___ARMS

triceps
dips 10, 10, 10, 10, 10
close-grip dumbbell press 90x20x4
v bar tricep pushdown 60x25x4
overhead cable kickback 20x25x4
across body tricep pull down 40x25x4
powerbombs 35x25x4

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

9/3 macros
p 251
c 200
f 59

9/3 cardio
64 minutes recumbent bike

9/4
BW 244lbs
BF 18% -- 7-point pinch

 

[eazy]

9/5___ LEGS

hatfield squat 240x20, 420x5, 510x1, 650x1
leg press 365x25
zercher squat 135x25
rdl 225x25
calves 20, 20, 20, 20,20

9/4 macros
p 255
c 203
f 40

9/4 cardio
68 minutes recumbent bike

9/5
BW 243lbs

https://imgur.com/kFSmxqI

 

[Yano]

9/5___ LEGS

hatfield squat 240x20, 420x5, 510x1, 650x1
leg press 365x25
zercher squat 135x25
rdl 225x25
calves 20, 20, 20, 20,20

9/4 macros
p 255
c 203
f 40

9/4 cardio
68 minutes recumbent bike

9/5
BW 243lbs

https://imgur.com/kFSmxqI

WOOOOOOOOOOOOOOO! that 650 was the shit baby !!

 

[eazy]

9/6____REST

9/5 macros
p 245
c 198
f 61

9/5 cardio
77 minutes recumbent bike

9/6
BW 246lbs

 

[eazy]

9/7/2024___ BACK

upright row 65x25x4
wide neutral grip lat pull-downs 110x25x4
chest supported row 200x25x4
yates row 225x25x4
meadows row 50x25x4
cable lat pushdown 50x25x4
wide neutral grip seated cable row 105x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10, +45x7
hyperextension 45x10x4

9/6 macros
p 242
c 201
f 60

9/6 cardio
91 minutes recumbent bike

9/7 BW 242lbs

https://imgur.com/YxgCbD5

 

[eazy]

9/8/2024___ CHEST

decline bench 280x14, 250x17
incline bench 230x8, 190x18
flat db bench 90x24
dip +70x9, BWx10x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

9/7 macros
p 253
c 199
f 60

9/7 cardio
68 minutes recumbent bike

9/8 BW 247lbs

https://imgur.com/LK7Rt3R

 

[eazy]

9/9/2024___ SHOULDERS

standing 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 25x25x4
db side lat raise thumbs down 10x25x4
bent rear delt cable fly 20x25x4
standing rear delt cable fly 10x25x4
single arm face pull 10x25x4

9/8 macros
p 258
c 206
f 34

9/8 cardio
78 minutes recumbent bike

9/9 BW 247 lbs

https://imgur.com/22u74U7

 

[eazy]

9/10/2024___ARMS

triceps
close grip flat bench press 135x5x2, 135x25x2
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

9/9 macros
p 254
c 200
f 59

9/9 cardio
65 minutes recumbent bike

9/10
BW 245lbs

https://imgur.com/cP0IG6v

 

[eazy]

9/11____REST

9/10 macros
p 255
c 201
f 47

9/10 cardio
65 minutes recumbent bike

9/11
BW 244lbs

 

[eazy]

9/12/2024___ LEGS

hatfield squat 350x17
rdl 150x25x4
leg press 250x25x4

9/11 macros
p 241
c 239
f 71

9/11 cardio
146 minutes recumbent bike

9/12
BW 247lbs

https://imgur.com/3ryajaH

 

[eazy]

9/13/2024___ BACK

upright row 65x25x4
wide neutral grip lat pull-downs 115x25x4
chest supported row 205x25x4
yates row 225x25x4
meadows row 50x25x4
cable lat pushdown 50x25x4
wide neutral grip seated cable row 110x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10, +45x7
hyperextension 45x10x4

9/12 macros
p 219
c 358
f 169

9/12 cardio
86 minutes recumbent bike

9/13 BW 251lbs

https://imgur.com/XjgZ8t7

 

[eazy]

 

[CohibaRobusto]

Amazing amount of muscle mass you've put on there. Your back in particular is just like a huge slab of meat bro.

 

[eazy]

9/14/2024___ CHEST

decline bench 320x6, 280x14, 250x16
incline bench 230x12, 190x16
flat db bench 90x22
dip +70x10, BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

9/13 macros
p 119
c 202
f 55

9/13 cardio
91 minutes recumbent bike

9/14 BW 247lbs

**new macros 9/14-9/30 -- P 250 / C 150 / F 50**

https://imgur.com/8FnUzQy

 

[eazy]

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

 

[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

https://imgur.com/93qh3WM

 

[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

https://imgur.com/wvswTwy

 

[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.

https://imgur.com/O5H3mnz

 

[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