eazy_ Training and Nutritional Log

[WeakFNG]

I remember following your progress on another forum. Glad to see your still at it. Keep pushing!

 

[eazy_]

5/9

PULL A

rack chins 5,5
pull-ups BW x 5,5
chest supported row 180x5,6
barbell row 145x5,5
kroc row 60x10,10
wide grip pulldown 105x5,5
seated DC rope row 65x20,20
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10

3-second negatives, solid pause at the bottom, 2-second contraction at the top

238p
158c
98f

 

[eazy_]

5/10

LEGS A

roman chair BW x 10
squat 155x5,5
leg press 250x5,5
cable calf raise 50
adductors lateral lunge 20

3-second negatives, short pause at the bottom

231p
168c
35f

 

[eazy_]

5/11

PUSH B

dips BW x 5,5
flat db press 90x6,7
high incline bb press 110x5,8
high incline db press 60x5,6
y raise 5x10,10
bar tricep pushdown 40x10,10
lat pushdown 40x10,10
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 40x10,10
single arm tricep push down 40x10,10

3-second negatives, short pause at the bottom

215p
166c
71f

 

[eazy_]

5/12

PULL B

rack chins 5,5
pull-ups BW x 5,8
chest supported row 180x6,8
barbell row 145x5,6
db row 60x10,10
cable bent bar pullover 80x10,10
close ntrl grip lat pull down 120x10,10
seated DC rope row 70x20,20
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 40x10,10
single arm tricep push down 40x10,10

3-second negatives, short pause at the bottom

245 p
93 c
51 f

 

[eazy_]

5/13

LEGS B

roman chair BW x 10
deadlift 420x14
cable calf raise 50
adductors lateral lunge 20

295 p
193 c
114 f

 

[eazy_]

5/14

PUSH A

flat bench 180x11,13
ohp 125x8,6
dips BW x 15,
y raise 5x10,10
bar tricep pushdown 35x15,17
lat pushdown 55x10,10
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 40x10,10
single arm tricep push down 40x10,10

3-second negatives, short pause at the bottom

287p
0c
45f

 

[eazy_]

5/15

PULL A

rack chins 6,8
pull-ups BW x 9,9
chest supported row 180x6,7
barbell row 185x5,5
kroc row 60x10,10
wide grip pulldown 140x6,6
seated DC rope row 70x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10

3-second negatives, short pause at the bottom

321p
26c
35f

 

[eazy_]

5/16

LEGS A

roman chair BW x 10
squat 350x10,10
leg press 350x10,10 3-second negatives, short pause at the bottom
cable calf raise 50
adductors lateral lunge 20

382p
0c
107f

 

[eazy_]

5/17

PUSH B

dips BW x 4,5
flat db press 90x6,10
high incline bb press 115x6,10
high incline db press 60x8,10
y raise 5x10,10
bar tricep pushdown 45x15,15
lat pushdown 60x15,15
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 35x15,15
single arm tricep push down 35x15,15

3-second negatives, short pause at the bottom

366p
84c
87f

 

[eazy_]

5/18

PULL B

rack chins 5,5
pull-ups BW x10,10
chest supported row 180x10,10
barbell row 190x6,7
db row 60x10,10
cable bent bar pullover 80x10 last time, elbow pain
close ntrl grip lat pull down 150x10,10
seated DC rope row 75x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15

3-second negatives, short pause at the bottom

294 p
35 c
67 f

 

[eazy_]

5/19

LEGS B

roman chair BW x 10
deadlift 510x7
cable calf raise 50
adductors lateral lunge 20

362 p
139 c
68 f

 

[SOUR DIESEL]

^^^hey brother

so the thread title says:
" ..220lbs @ 10% BF by May 2023 "

^^^it's now May 2023 ..did you reach this goal??
(..i didn't find a recent "weight & BF%" updates??)


..if so, congratulations!!!!!

..if not, is that still your goal?

..if it is ..let the guys here re-access your program ..diet ..AAS ..etc ..& make those final adjustments to get you where you want to go

..you work VERY hard ..& have made tremendous progress
..you'v more than proved your commitment here

..let's ID those last last few "hindering" details ..& get you across the finish-line of your goal!!!!!



.

 

[eazy_]

did you reach this goal??

No

is that still your goal?

I know more now. I've gotten away from a bf% and want to be lean.

recent "weight

237, not lean.

 

[eazy_]

5/20

10-mile walk vest

301 p
98 c
117 f

 

[eazy_]

5/21

PUSH A

flat bench 230x6,9
ohp 140x6,9
dips BW x 10,10
y raise 5x10,10
bar tricep pushdown 35x15,15
lat pushdown 65x15,15
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 40x15,15
single arm tricep push down 40x15,15

3-second negatives, short pause at the bottom

221 p
17 c
26 f

 

[eazy_]

5/22

PULL A

rack chins 5,6
pull-ups BW x 12,10
chest supported row 200x5,7
barbell row 225x5,5
kroc row 90x10,10
wide grip pulldown 150x8,12
seated DC rope row 90x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 35x15,15
single arm tricep push down 35x15,15

3-second negatives, short pause at the bottom

370 p
36 c
77 f

 

[mexbeast]

Can you post a recent picture to see how you are doing? It may help you to stay more motivated

 

[eazy_]

post a recent picture

https://imgur.com/HJ5J8XI

 

[mexbeast]

Looking good brother, keep it up