training and nutrition log

[eazy]

Your front squats look clean as hell

thank you.

 

[eazy]

11/22/2024___ CHEST/ARMS HYPERTROPHY

flat db press 90x10,10,10,20
incline db press 60x12,12,13
incline bench press 230x12,12,10
incline cable fly 20x15,15
drag curl 35x25,25,25
db concentration curl 25x25,25
ez bar spider curl 45x25,25
cambered bar tricep extension 45x25,25,25
cable press downs w/ rope 45x25,25
single arm tricep pulldown 35x25,25

macros: P 240, C 181, F 77
steps: 14,470
cardio: 65
sleep: 5
bw: 251.6
bp: 114/52--74

https://imgur.com/NYh1VJG

 

[eazy]

11/23/2024____REST

macros: P 281, C 296, F 61
steps: 15,741
cardio: 65
sleep: 7
bw: 251.6
bp: 133/61--81

 

[eazy]

 

[eazy]

11/24/2024____REST

macros: P 162, C 73, F 79
steps: 14,440
cardio: 65
sleep: 6
bw: 248.4
bp: 121/53--75

 

[eazy]

11/25/2024___ UPPER BODY POWER

barbell rows 350x3,3,3
pull-up 10,10
chest supported row 360x6,6
decline bench 350x1 320x5,5,2
dip 10,9
seated db shoulder press 60x10,10,10
ez bar curl 45x20,20,20
db skull crusher 25x10,10,10

macros: P 132, C 125, F 65
steps: 12,740
cardio: 65
sleep: 7
bw: 248.6
bp: 118/51--69

https://imgur.com/K9B5vTw

 

[eazy]

 

[eazy]

11/26/2024___ LOWER BODY POWER

hatfield squat 510x5,5,5
leg press 650x6,6
trap bar dl 550x5,5,5

macros: P 254, C 302, F 28
steps: 19,610
cardio: 65
sleep: 5
bw: 251.8
bp: 130/57--78

 

[eazy]

11/27/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 100x25x4
underhand close grip lat pulldowns 90x25x4
dips 25,25,25,28
meadows row 50x25x4
seated db shoulder press 40x25x4
close grip incline press 135x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 286, C 98, F 72
steps: 28,804
cardio: 65
sleep: 8
bw: 252.2
bp: 127/56--71

 

[eazy]

....

 

[eazy]

11/28/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 60x25x4
dip 25,25,25,25
db pullover 25x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 294, C 300, F 59
steps: 27,518
cardio: 65
sleep: 8
bw: 254
bp: 120/54--72

 

[eazy]

11/29/2024___ARMS

triceps
close grip flat bench press 135x25x4
dips BWx25x4
cambered bar tricep extension 45x25x4
cable press downs w/ rope 45x25x4
across body tricep pull down 35x25x4
powerbombs 35x25x4

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

delts
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 140, C 354, F 168
steps: 27,879
cardio: 65
sleep: 8
bw: 253.6
bp:117/40--75

 

[eazy]

11/30/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 250x25x2
rdl 150x25x4
leg press 300x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 213, C 195, F 109
steps: 28,086
cardio: 65
sleep: 9
bw: 252.6
bp: 129/54--73

 

[eazy]

Goals for November 2024

P 240 / C 200 / F 60 -- 2300 FAIL P 242 / C 216 / F 72 -- 2495

100% daily calorie/macro goal compliance. FAIL 50%

20 training sessions. PASS 23

average 15k steps daily. PASS 17,575

1950 minutes of cardio. PASS 1950

 

[eazy]

 

[eazy]

Goals for DECEMBER 2024

P 240 / C 200 / F 60 -- 2300

100% daily calorie/macro goal compliance.

24 training sessions.

average 17k steps daily.

2015 minutes of cardio.

 

[eazy]

12/1/2024___ BACK

crunches 50
hyperextensions 50
barbell row 225x25x4
t-bar row 140x25x4
cg lat pulldown 90x25x4
cg seated cable row 90x25x4
chest supported row 225x25x4
pullups BWx10x5
dc row 80x25x4
lat prayers 40x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 218, C 112, F 94
steps: 29,967
cardio: 65
sleep: 9
bw: 255.8
bp: 123/50--79

 

[eazy]

12/2/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 90x15x4
dip BWx20x5
db pullover 25x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 269, C 167, F 58
steps: 22,342
cardio: 65
sleep: 6
bw: 255.6
bp: 120/60--78

 

[eazy]

12/3/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 105x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx25x4
meadows row 52.5x25x4
seated db shoulder press 40x25x4
close grip incline press 140x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 250, C 198, F 54
steps: 17,563
cardio: 65
sleep: 6
bw: 254.4
bp: 128/58--74

 

[eazy]

oatmeal in rice cooker

one cup oats, two cups water

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