Workout: What did you do today?

[eazy253]

12/4/2024___ARMS

close grip flat bench press 135x25x4
drag curl 35x25x4
cable upright row 20x25x4
dips BWx25x4
cable curl 35x25x4
cable side lateral raise 20x25x4
cambered bar tricep extension 45x25x4
db hammer curl 25x25x4
bent rear delt cable fly  35x25x4
cable press downs w/ rope 45x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down  35x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 35x25x4

macros: P 255, C 154, F 69
steps: 17,069
cardio: 65
sleep: 6.5
bw: 250.8
bp: 139/68--80

[QuantumSync]

I haven't been doing as much this week to start off December, trying to stay motivated so I did a program in Rust to keep track.

this is the last two days




not that great yesterday^

[eazy253]

12/5/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 250x27
rdl 150x25x4
leg press 300x25x4
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 281, C 188, F 43
steps: 17,216
cardio: 65
sleep: 6.5
bw: 247.2
bp: 128/52--80

[QuantumSync]

[eazy253]

12/6/2024___ BACK

crunches 50
hyperextensions 50
barbell row 225x25x4
t-bar row 140x25x4
wide grip lat pulldown 90x25x4
wide grip cable row  90x25x4
chest supported row 225x25x4
pullups BWx10x5
dc row 80x25x4
lat prayers 40x25x4
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 253, C 260, F 19
steps: 17,695
cardio: 65
sleep: 6
bw: 248.2
bp: 122/56--70

[QuantumSync]

[eazy253]

12/7/2024___ CHEST

crunches 50
hyperextensions 50
decline bench  235x25x4
high incline bench  155x25x4
flat db bench 90x15x4
dip  BWx20x5
db pullover 40x25x4
flat db flys elbows bent 25x25x4
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 266, C 203, F 37
steps: 17,541
cardio: 65
sleep: 6
bw: 255.8
bp: 117/52--75

[jimmy jazz]

Arms in a bit.

Good things come to those who weight 💪

[QuantumSync]

Arms in a bit.

Good things come to those who weight 💪

:writing this one down:

 

[QuantumSync]

[eazy253]

[jimmy jazz]

@eazy253 how often do you have a rest day from lifting? Looking at that you've trained 7 days in a row. And also, have you ever de loaded for a week or so?

[eazy253]

12/8/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 110x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx25x4
meadows row 55x25x4
seated db shoulder press 40x25x4
close grip incline press  145x25x4
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 308, C 197, F 28
steps: 17,911
cardio: 65
sleep: 10
bw: 252.5
bp: 113/50--76

[eazy253]

@eazy253 how often do you have a rest day from lifting? Looking at that you've trained 7 days in a row. And also, have you ever de loaded for a week or so?

I'll take a day or two every ten days or so as needed. on this split shoulder day and arm day are easy. they feel like rest days.
on my full body split I rest more often, it's more taxing.

instead of a deload I swap out movements I am no longer progressing on and start from a low weight and work back up.

[jimmy jazz]

I'll take a day or two every ten days or so as needed. on this split shoulder day and arm day are easy. they feel like rest days.
on my full body split I rest more often, it's more taxing.

instead of a deload I swap out movements I am no longer progressing on and start from a low weight and work back up.

Cheers bro.

Its clearly working for you.

Have you had more female attention since getting in shape?

I have, but it could just be my own confidence.