training and nutrition log

[eazy]

9/20/2024___ SHOULDERS

seated 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 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

9/19 macros
p 252
c 151
f 51

9/19 cardio -- 103 minutes recumbent bike

9/19 steps -- 33,549

9/20 BW -- 241lbs

https://imgur.com/E227fvG

 

[eazy]

9/21/2024___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

9/20 macros
p 250
c 156
f 54

9/20 cardio -- 106 minutes recumbent bike

9/20 steps -- 25,398

9/21 BW -- 240lbs

https://imgur.com/NLzyVib

 

[eazy]

9/22/2024___ REST

9/21 macros
p 255
c 161
f 59

9/21 cardio -- 113 minutes recumbent bike

9/21 steps -- 26,574

9/22 -- BW 244lbs

 

[eazy]

9/23/2024___ LEGS

hatfield squat 420x1, 510x6, 350x10
rdl 200x20x4
leg press 250x25x4

9/22 macros
p 263
c 147
f 25

9/22 cardio -- 156 minutes recumbent bike

9/22 steps -- 30,648

9/23 -- BW 242lbs

https://imgur.com/rhWpjXL

 

[eazy]

9/24/2024___ BACK

upright row 65x25x4
wide grip lat pull-downs 100x25x4
barbell row 225x5, 315x8, 150x25x4
chest supported row 90x20x4
meadows row 50x25x4
cable lat pushdown 40x25x4
wide grip seated cable row 100x25x4
dc row 70x25x4
pullups 10, 10, 10, 10, 5
hyperextension 45x10x5

9/23 macros
p 247
c 142
f 53

9/23 cardio -- 117 minutes recumbent bike

9/23 steps -- 25,380

9/24 BW -- 241lbs

https://imgur.com/XftmK7x

 

[eazy]

9/25/2024___ REST

9/24 macros
p 257
c 159
f 45

9/24 cardio -- 64 minutes recumbent bike

9/24 steps -- 11,145

9/25 -- BW 241lbs

 

[eazy]

9/26/2024___ CHEST

flat bench 230x10x4
high incline bench 140x20x4
flat db bench 90x15x4
dip BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

9/25 macros
p 245
c 150
f 71

9/25 cardio -- 65 minutes recumbent bike

9/25 steps -- 15,216

9/26 BW -- 239lbs

 

[eazy]

 

[Yano]

 

[eazy]

Goals for September 2024

100% daily calorie/macro goal compliance. -- 96.67%

25 training sessions. -- 25

10/1 BW 235lbs -- 9/29 234lbs

average 14k steps daily. -- 18,802

30 hours of cardio -- 39 hours

 

[eazy]

9/30/2024___ LEGS

hatfield squat 420x10, 330x19
rdl 200x20x4
leg press 250x20x4

 

[eazy]

Goals for October 2024

100% daily calorie/macro goal compliance.

20 training sessions. two on, one off.

11/1 BW 225lbs

average 15k steps daily.

40 hours of cardio

 

[Yano]

9/30/2024___ LEGS

hatfield squat 420x10, 330x19
rdl 200x20x4
leg press 250x20x4

You're going for Tom Platz record aren't ya ? 23 reps with 525. I think you can beat him , no bullshit

 

[eazy]

......

 

[eazy]

 

[Yano]

View attachment 53685

AMEN !! The Devil , he got a plot .... God ,, He's got a plan.

 

[eazy]

10/1/2024___ BACK

upright row 75x25x4
neutral grip lat pull-downs 110x25x4
barbell row 315x7, 225x25 150x25x4
chest supported row 110x25x4
meadows row 50x25x4
lat prayers 40x25x4
neutral grip seated cable row 105x25x4
dc row 90x25x4
pullups 10, 10, 10, 10, 10
hyperextension 45x10x5

 

[eazy]

https://imgur.com/QMzq1K3

 

[eazy]

10/3/2024___ CHEST

decline bench 320x6, 250x18
high incline bench 140x25x4
flat db bench 90x20x4
dip +35x10, BWx15x4
squeeze press 40x25x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
svend press 10x25x4

 

[Bim]

View attachment 53701

https://imgur.com/QMzq1K3

Nice, man.
Hey, a few questions, if you don't mind. If you do, just tell me to fuck off. LOL.
How old are you? How long have you been lifting? Do you have any "help"?
I ask these because I'm 44 and not a life-long lifter. Trying to figure out what I can expect to reasonably achieve as I go.
Looking really good, though, my man.