Workout: What did you do today?

[eazy253]

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

[eazy253]

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

[QuantumSync]

November 28th

Steps: 2916
No running or lifting yesterday

[eazy253]

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

[jimmy jazz]

Chins ups today, 15 sets.

[eazy253]

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

[eazy253]

[eazy253]

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.   

[eazy253]

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

[eazy253]

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

[eazy253]

[jimmy jazz]

Bench, 15 sets.

Edit @ 70kg

[eazy253]

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

[Guybrush]

So far, half an hour or so jog in the forest. Will do some push-ups and dead hang later on.

[eazy253]

oatmeal in rice cooker

one cup oats, two cups water

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