Old man shit

[b-boy]

 

[jplahm]

Great info as always..following along my friend..

 

[b-boy]

Wednesday 3-6-24
Off day from training
40min walk in the morning and very little movement after that, did a few house chores and sat with my feet kicked up for most of the day. I like to do this every once in a blue moon when I start feeling beat up from training (rack pulls beat me up pretty bad Tuesday).
Didn't eat much food but didn't move much either.

 

[b-boy]

Thursday 3-7-24
Cardio - 30 min walk
Training - legs
Lying leg curls - very slow negatives 4 sets 10-15 rep range
RDL - using the belt squat machine
4 sets of 8-12 reps
Hammer strength glute bridge machine - 4 sets of 12-20 reps
Hammer strength single leg press machine - very slow negatives makes this one painful exercise! 3 sets of 10-15 reps
Adductor machine - 4 sets of 12-20 reps slow and controlled on negative portion.
Bulgarian split squats - 4 sets of 15-25 reps
2 min wall sit - 2 sets, this killed me!
Walking lunges- 2 sets (3 sets were planned but glutes were cramping badly so called it a day

 

[b-boy]

Missed a meal today ^^^ slept in pretty late then did cardio, ate first meal late plus had to run some errands downtown with the wife.
Morning weight is holding at 215.4 lbs

 

[b-boy]

Friday 3-8-24
Cardio - none (Start dayshift today so will get bare minimum 10,000 steps in)
Training - shoulders, traps, calves
Front shoulder press - 4 sets 15,12,20,10
Pec deck rear delt - 4 sets 20,15,12,10
DB side lateral raises - 4 sets 20,15,12,11
Upright rows- 3 sets 12,10,20
Seated calve raises - 4 sets 25,20,15,13

 

[b-boy]

Saturday 3-9-24
Cardio - 30min walk, 13,849 steps in
Training - off
Diet

 

[b-boy]

Sunday 3-10-24
Training - off day
Cardio - 30 min walk
Activity - 12,000 steps in
Diet

 

[b-boy]

March 8th calories are off I accidently entered faye 5% yogurt instead of 0% fat

Same on March 7th

 

[b-boy]

March 11th 2024
Cardio- 30min walk
Training - chest and triceps
Hammer strength flat press 4 x 15,12,10,10
Incline Smith machine press - 4 sets 15,12,10,30
Cable crossovers - 4x rep and squeeze until shoulder pain

View this content on Instagram

View this content on Instagram

 

[b-boy]

Diet March 11th

 

[b-boy]

Tuesday March 12th 2004
Cardio - 30 min walk this morning
Training - back and biceps
Wide grip pulldown - 4 sets supersetted with 4 sets of stiff arm pulldowns
Hammer strength row machine - upper level grip - 4 sets (don't remember reps)
Seated cable rows - 3 sets 12,11,9
Standing cambered barbell curls - 4 sets 20, 15, 12, 16
Dumbell hammer curls - 4 sets

Diet

 

[b-boy]

View this content on Instagram

View this content on Instagram

 

[Stickball]

Thanks for sharing. You're a beast

 

[b-boy]

Wednesday March 13th 2004
Cardio - 30 min walk
Training - off
Diet -

 

[b-boy]

Thursday 3-14-24
Cardio - 30 min walk
Training legs - seated hamstring curls 4x20,15,12,10
Dumbell stiff leg - 3x20
Belt squats - 4x 12,10,8,8 very slow decent with 2 second pause in the hole (painful shit)
Leg press - feet close together low on platform deep slow decent 4x 20,12,12,15
Single leg, leg extensions - 3x 12,12,8
Abductors- 3x 20,18,13
Adductors- 3x 20,20,14
Bosu ball squats - 2 sets of 30

Diet

 

[pupu]

 

[svenrpb]

In! Always nice to learn from you

 

[b-boy]

Friday 3-15-24
Cardio - none, worked 8hrs overtime in filtration department at my job and got 14,000 steps in.
Training - shoulders, traps, calves
Smith machine shoulder press - 4x 20,15,12,8
Face pulls with rope - 4x 20,18,16,13
Dumbell side laterals - 4x 12,10,8,9
Thumbs up dumbell side laterals - 3x 20,15,11
Barbell shrugs - 4x 20,14,12,10,
Seated calve raises- 4x 20,20,15,10
Life fitness calve machine - 2x 25,20
Diet -

 

[b-boy]

Saturday 3-16-24
Cardio - 30 min walk
Training - off
Diet -