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MARCH 2024 Post your daily training and nutrition



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topics gone triple plat - Number 1 spot 3X PLAT



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section health/fit
  

 1 month ago '13        #1
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50 comments


eazy253  topics gone triple plat - Number 1 spot x4
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Props total: 16516 16 K  Slaps total: 1134 1 K
MARCH 2024 Post your daily training and nutrition
 

 
MARCH 2024 Post your daily training and nutrition
+4   



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50 comments

 1 month ago '13        #2
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/1___PUSH A

flat barbell bench 230x20,13
standing barbell ohp 140x8,6
dips 10,12
drag curl 35x20,20
reverse grip cable curl 20x20,20
pec fly 20x20,20
cable front raise 20x20,20
cable lat raise 30x20,20
tricep pushdown 40x20,20

bodyweight 262

2/29 macros
p 372
c 257
f 84

2/29 steps
13,432


+6   

 1 month ago '22        #3
letitallg0  topics gone triple plat - Number 1 spot x7
Props total: 18223 18 K  Slaps total: 1175 1 K
Come to my workout thread if you want to read/ glance at some stuff

↪🔗
+1   

 1 month ago '13        #4
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/2

bodyweight 263

3/1 macros
p 348
c 239
f 71

3/1 steps
9810
+4   

 1 month ago '13        #5
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/3___LEGS A

front squat 240x4,5
db rdl 90x10,10
roman chair 45x10,10
calf raise x20,20
adductors x20

bodyweight 261

3/2 macros
p 363
c 116
f 98

3/2 steps
11,937


+3   

 1 month ago '13        #6
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/4___PULL B

pull ups 9,6
chest supported row 250x8,9
db row 90x20,20
wide grip lat pull down 110x20,20
single arm lat pull down 65x20,20
dc rope row 90x20,20
tricep extension 40x20,20
cable lat raise 30x20,20
cable front raise 20x20,20
barbell curl 75x20,20
drag curl 30x20,20
pec fly 20x20,20

bodyweight 261

3/3 macros
p 340
c 132
f 99

3/3 steps
13,635


+2   

 1 month ago '22        #7
Frank White 
Props total: 5103 5 K  Slaps total: 2506 2 K
Too lazy to type it all out but

Workout A- Upper
Workout B- Lower
Rest Day
Workout A- upper
Workout B- Lower
Rest Day
Hit Arms/Abs/Do cardio
+1   

 1 month ago '13        #8
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/5___PUSH B

flat db bench 90x24,18
standing db ohp 60x8,7
dips 10,15
reverse grip cable curl 20x20,20
drag curl 35x20,20
pec fly 20x20,20
tricep pushdown 40x20,20
cable lat raise 30x20,20
cable front raise 20x20,20
db lat raise 10x20,20


bodyweight 260

3/4 macros
p 361
c 230
f 93

3/4 steps
20,099


+2   

 1 month ago '13        #9
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/6___LEGS B

leg press 400x20,20
rdl 90x10,10
roman chair 45x10,10
calf raise x20,20
adductors x20

bodyweight 260

3/5 macros
p 467
c 218
f 85

3/5 steps
22,169


+2   

 1 month ago '13        #10
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/7___PUSH A

flat barbell bench 230x16,16
standing barbell ohp 140x6,7
dips 7,7
drag curl 35x20,20
reverse grip cable curl 20x20,20
pec fly 20x20,20
cable front raise 20x20,20
cable lat raise 30x20,20
tricep pushdown 40x20,20
db lat raise 25x20,20

bodyweight 259

3/6 macros
p 442
c 225
f 80

3/6 steps
10,130


+2   

 1 month ago '13        #11
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/8___day 2 pull

Wide grip lat pull downs 3x 8-10 --- 110x11, 120x12, 125x13
Barbell row. 3x 6-8 --- 225x10, 9, 8
Pull ups. x 3 failure --- 5, 6, 6
Db rear delts 3x 10-12 --- 25x13, 15, 10
Barbell curls. 3x 10-12 --- 75x10, 12, 10
Concentration curls 3x 10-12 ---- 25x12, 12, 12

bodyweight 260

3/7 macros
p 362
c 225
f 89

3/7 steps
14,758


+1   

 1 month ago '19        #12
ThrowA 
Props total: 2054 2 K  Slaps total: 136 136
9 March
5g Creatine/4g L-Citrulline
Saturday (Full Body Minus Chest)
Cable Curl Underhand (x12) - 42.5/42.5/42.5/42.5/40
Cable Curl Overhand (x12) - 25/25/25/25/25
Tricep Pulldown (x15)(Slow) - 42.5/45/45/45/45
Pulley Tricep Kickback (4x15)(Lvl 10/Slow)- 12.5/12.5/12.5/12.5/12.5
Trap Bar Deadlift (x12) - 152/152/152/152
Linear Leg Press Low Foot Placement (x15) - 225/225/225/225
Linear Leg Press High Foot Placement (x15) - 225/225/225/225
Linear Leg Press Calf Extension (x15) - 225/225/225/225
Assisted Pull Up - 187x3/162x5/162x4

Lowered the weight and have focused on doing every rep at a slow steady pace. Made a world of difference for me.
+2   

 1 month ago '13        #13
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/9___DAY 3 LEGS hamstring focused with a little quad

barbell rdl 225x9,6,10
barbell Hack squat 135x8,8,6
hyperextensions 45x10,10,10
leg curl 50x8, 25x10,10,
calf raises 12,12,12

bodyweight 260

3/8 macros
p 301
c 244
f 98

3/8 steps
10,777


+1   

 1 month ago '13        #14
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/10___DAY 4 REST

bodyweight 260

3/9 macros
p 394
c 191
f 71

3/9 steps
12,857
+2   

 1 month ago '13        #15
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/11___DAY 5 PUSH

close grip bench 250x8,9,8
db shoulder press 60x8,8,8
incline db fly 10x9,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 40x10,10,10

bodyweight 262

3/10 macros
p 334
c 190
f 49

3/10 steps
16,872


+2   

 1 month ago '13        #16
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/12___DAY 6 PULL

weighted pull ups +25x6,5,5
rack pulls 405x4,5
neutral grip pull downs 130x14 ,140x12 , 150x9
chest supported row 300x5,5,5
incline db curls 25x10,10,10
hammer curls 35x10,10,10

bodyweight 261

3/11 macros
p 323
c 203
f 62

3/11 steps
16,417


+2   

 4 weeks ago '13        #17
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/13___DAY 7 LEGS quad focused with a little hamstring

squats 330x5,2 240x7
leg press 470x9, 380x10,10
leg extensions 50x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12

bodyweight 262

3/12 macros
p 342
c 226
f 73

3/12 steps
15,358


+2   

 4 weeks ago '19        #18
ThrowA 
Props total: 2054 2 K  Slaps total: 136 136
14 March
5g Creatine/4g L-Citrulline
Legs (15 Reps Unless Noted)
Linear Leg Press Low Foot Placement (x20) - 250/250/250/250
Linear Leg Press High Foot Placement (x20) - 250/250/250/250
Linear Leg Press Calf Extension (x20) - 250/250/250/250
Kneeling Leg Curl - 85/80/80
MTS Single Leg Extension -
100/100/95
LifeFitness Hip Adduction (Squeeze) - 210/210/210/210
LifeFitness Hip Abduction (Spread) -
210/210/210/210
Seated Calf Extension (Single Leg x20) -
130/130/130/130

SW: 232 (Jan. 1,2024)
CW: 216.8
GW: 200
+1   

 4 weeks ago '13        #19
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/14___DAY 8 REST

bodyweight 266

3/13 macros
p 358
c 191
f 81

3/13 steps
12,106
+2   

 4 weeks ago '19        #20
ThrowA 
Props total: 2054 2 K  Slaps total: 136 136
15 March
5g Creatine/5g L-Citrulline
Shoulders/Chest
Super ROM Lateral DB Raises (x15) - 15/15/10/10/10>5x15
BB Bent Over Facepull (Nose) -> Upright Row (Eyes) Superset(Min. 10 Ea) - Bar X 12/Bar X 11/Bar x 11
Ez Curl Bar Super ROM Front Raise (x10)- 35/EZ/EZ
Rear Delt Fly (Focus Form/Slow)(x15) - 15/15/15/15
DB Chest Press (x15) - 50/50/50/50
Incline DB Chest Press (x15) - 45/45/45/45

EZ Curl = 30 LB

SW: 232 (Jan. 1,2024)
CW: 216.4
GW: 200
+1   

 4 weeks ago '13        #21
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/15___DAY 1 PUSH

flat bench 300x5, 280x7, 250x13
standing military press. 120x10,11,10
pec deck 35x10,10,9
db laterals 40x12,17,15
tricep focused dips 5,14,5

bodyweight 264

3/14 macros
p 445
c 245
f 132

3/14 steps
11,801





+2   

 4 weeks ago '19        #22
ThrowA 
Props total: 2054 2 K  Slaps total: 136 136
16 March
5g Creatine/5g L-Citrulline
Saturday (Full Body Minus Chest)
Cable Curl Underhand (x12) - 42.5/42.5/42.5/42.5/42.5
Cable Curl Overhand (x12) - 25/25/25/25/25
Tricep Pulldown (x15)(Slow) - 45/45/45/45/45
Pulley Tricep Kickback (4x15)(Lvl 10/Slow)- 12.5/12.5/12.5/12.5/15
Trap Bar Deadlift (x12) - 152/152/152/152
Linear Leg Press Low Foot Placement (x15) - 225/225/225/225
Linear Leg Press High Foot Placement (x15) - 225/225/225/225
Linear Leg Press Calf Extension (x15) - 225/225/225/225
Assisted Pull Up - 162x6/162x5/162x4

SW: 232 (Jan. 1,2024)
CW: 217
GW: 200
+1   

 4 weeks ago '13        #23
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/16___ DAY 2 PULL

wide grip lat pull downs 135x9,10,10
barbell row. 250x6,7,7
pull ups 10,7,6
db rear delts 40x10,10,10
barbell curls 75x10,10,10
concentration curls 25x10,10,10

bodyweight 264

3/15 macros
p 385
c 288
f 153

3/15 steps
17,038


+2   

 4 weeks ago '13        #24
eazy253  topics gone triple plat - Number 1 spot x4 OP
Props total: 16516 16 K  Slaps total: 1134 1 K
3/17___DAY 3 LEGS hamstring focused with a little quad

barbell rdl 225x7,8,8
front squat 200x8,6,3
hyperextensions 45x10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 264

3/16 macros
p 318
c 149
f 98

3/16 steps
16,202


+2   

 4 weeks ago '19        #25
ThrowA 
Props total: 2054 2 K  Slaps total: 136 136
18 March
5g Creatine/4g L-Citrulline
Chest & Triceps
BB Bench Press (x12) - 155/155/155/155
Incline BB Bench Press (x12) - 120/120/120/120
Decline BB Bench Press (x12) - 140/140/140/140
Single Cable Fly Low-Hi Chest (x15) - 22.5/22.5/22.5
Tricep Pulldown (x15)(Slow) - 45/45/45/42.5
Pulley Tricep Kickback (4x15)(Lvl 10/Slow)- 12.5/12.5/10/10
+1   

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