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207 good weight you'll be at 220lbs in no time.
207 good weight you'll be at 220lbs in no time.
6/2/2023
Weight 207
Food- Cals 2500-3000
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6oz chicken thigh/175g rice/green beans
Meal4 Beeg Udon and spring rolls/1 spicy tuna roll
Meal5 2 rice cake w/PB
Training
Reps 258/Poundage 2205
Down 16 reps/up 215 lbs from last Pull2
Pull2
Wide grip lat pulldown 130x15/150x15/160x10
Chest supported row 50x10/70x10/90x6
Rope hammer curls 80x15/100x15/110x12/110x10
Close grip seated row 120x12/140x12/160x10
EZ bar preacher curl 50x15/60x12/70x9/70x7
Seated single arm low row 90x10/135x10180x8
Standing DB curl 22.5x12/25x12/32.5x10
Cardio
No post WO cardio today. Was already late meeting the wife for dinner.
Weight 207
Food- Cals 2500-3000
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/1 apple
Meal2 6oz chicken thigh/175g rice/green beans
Meal3 6oz chicken thigh/175g rice/green beans
Meal4 Beeg Udon and spring rolls/1 spicy tuna roll
Meal5 2 rice cake w/PB
Training
Reps 258/Poundage 2205
Down 16 reps/up 215 lbs from last Pull2
Pull2
Wide grip lat pulldown 130x15/150x15/160x10
Chest supported row 50x10/70x10/90x6
Rope hammer curls 80x15/100x15/110x12/110x10
Close grip seated row 120x12/140x12/160x10
EZ bar preacher curl 50x15/60x12/70x9/70x7
Seated single arm low row 90x10/135x10180x8
Standing DB curl 22.5x12/25x12/32.5x10
Cardio
No post WO cardio today. Was already late meeting the wife for dinner.
Very nice!!!
Keep grinding 
udon and spring rolls I like that meal
any chance of catching up on cardio today?
Already caught up. Busted ass all day yesterday installing a furnace and adding air conditioning for a friend. Got a shit ton of steps in and made some cash!!!!
Sore this morning!!
Nice job man!
Lots of steps and cash, perfect day and physical labor is good for small muscles that are hard to train. I had clients chopping wood to work rotator cuff.
Undisrupted
New Member
Hell yeah keep it up gogogogo
6/5/2023
Weight 207.5
Food- Cals 2500-3000
Didn't track as I was traveling.
Training
Reps 252/Poundage 2253
Up 1rep/up 178lbs from last Push1
Push1
Arsenal incline press90x15/180x12/240x5
Arsenal shoulder Press 90x12/140x12/160x12
Chest cable fly 40x12/60x15/70x12
Rope tricep extension 60x15/80x15/100x15/110x10
Seated cable press 60x12/70x12/75x12/85x12
Arsenal tricep pressdown 135x15/180x15/225x15
Cardio
20min treadmill post WO
2.5 mile walk to concert venue
6/6/2023
Weight 208
Food- Cals 2500-3000
Didn't track as I was traveling.
Training
Reps 217/Poundage 2205
Down 5 reps/up 115lbs from last Pull1
Pull2
Lat pull 140x10/160x10/180x8
Bent over row 90x10/135x10/160x6
Incline seated dumbbell curl 27.5x15/30x12/32.5x12/35x8
SS preacher curls/reverse grip curl 60x15/60x12/60x11/60x11
Dumbbell hammer curl 30x10/37.5x10/42.5x10
Cardio
15min pre WO treadmill while waiting for the wife to show up.
Weight 207.5
Food- Cals 2500-3000
Didn't track as I was traveling.
Training
Reps 252/Poundage 2253
Up 1rep/up 178lbs from last Push1
Push1
Arsenal incline press90x15/180x12/240x5
Arsenal shoulder Press 90x12/140x12/160x12
Chest cable fly 40x12/60x15/70x12
Rope tricep extension 60x15/80x15/100x15/110x10
Seated cable press 60x12/70x12/75x12/85x12
Arsenal tricep pressdown 135x15/180x15/225x15
Cardio
20min treadmill post WO
2.5 mile walk to concert venue
6/6/2023
Weight 208
Food- Cals 2500-3000
Didn't track as I was traveling.
Training
Reps 217/Poundage 2205
Down 5 reps/up 115lbs from last Pull1
Pull2
Lat pull 140x10/160x10/180x8
Bent over row 90x10/135x10/160x6
Incline seated dumbbell curl 27.5x15/30x12/32.5x12/35x8
SS preacher curls/reverse grip curl 60x15/60x12/60x11/60x11
Dumbbell hammer curl 30x10/37.5x10/42.5x10
Cardio
15min pre WO treadmill while waiting for the wife to show up.
6/7/2023
Weight 208.4
Food- Cals 2435cals/200C/78F/221P
Meal1 4 whole eggs/1 bagel
Meal2 7oz chicken breast/150g rice
Meal3 7oz chicken breast/150g rice
Meal4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices cheese/4 slices 647 bread
Training
Reps 269/Poundage 1909
Down 1 reps/up 69lbs from last Legs2
Legs2
Alternating walking lunge 2x15
RDL 135x12/185x10/185x8
Glute kicks 110x15/130x15/150x15
Seated calf raise 90x15x6sets
Seated leg curl 90x15/120x12/140x11
Standing single leg curl 25x12/35x12/40x12
Cardio
No cardio. Legs and back were spent
Weight 208.4
Food- Cals 2435cals/200C/78F/221P
Meal1 4 whole eggs/1 bagel
Meal2 7oz chicken breast/150g rice
Meal3 7oz chicken breast/150g rice
Meal4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices cheese/4 slices 647 bread
Training
Reps 269/Poundage 1909
Down 1 reps/up 69lbs from last Legs2
Legs2
Alternating walking lunge 2x15
RDL 135x12/185x10/185x8
Glute kicks 110x15/130x15/150x15
Seated calf raise 90x15x6sets
Seated leg curl 90x15/120x12/140x11
Standing single leg curl 25x12/35x12/40x12
Cardio
No cardio. Legs and back were spent
Sure did! Can’t beat a Dead and Company show. Such a good time.
Tired AF though. Not a youngster anymore.
bro yo should go to country concert next
Thats why you have to do cardio before you start bro
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