eazy training and nutrition log

[eazy_aasdirect]

12/2/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 90x15x4
dip BWx20x5
db pullover 35x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 269, C 167, F 58
steps: 22,342
cardio: 65
sleep: 6
bw: 255.6
bp: 120/60--78

 

[eazy_aasdirect]

 

[eazy_aasdirect]

Goals for DECEMBER 2024

P 240 / C 200 / F 60 -- 2300

100% daily calorie/macro goal compliance.

24 training sessions.

average 17k steps daily.

2015 minutes of cardio.

 

[eazy_aasdirect]

12/3/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 105x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx25x4
meadows row 52.5x25x4
seated db shoulder press 40x25x4
close grip incline press 140x25x4
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 250, C 198, F 54
steps: 17,563
cardio: 65
sleep: 6
bw: 254.4
bp: 128/58--74

 

[eazy_aasdirect]

oatmeal in rice cooker

one cup oats, two cups water

follow me for more delicious recipes

 

[eazy_aasdirect]

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

 

[eazy_aasdirect]

This physique update is brought to you by AASDIRECT, helping you achieve your peak potential.

 

[eazy_aasdirect]

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

 

[eazy_aasdirect]

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

 

[eazy_aasdirect]

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

 

[eazy_aasdirect]

 

[eazy_aasdirect]

 

[eazy_aasdirect]

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

 

[eazy_aasdirect]

12/9/2024___ARMS

close grip flat bench press 135x25x4
drag curl 35x25x4
cable upright row 20x25x4
dips BWx25x4
cable curl 35x25x4
cable side lateral raise 22.5x25x4
cambered bar tricep extension 47.5x25x4
db hammer curl 25x25x4
bent rear delt cable fly 37.5x25x4
cable press downs w/ rope 47.5x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down 37.5x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 40x25x4

macros: P 228, C 240, F 42
steps: 17,791
cardio: 65
sleep: 10
bw: 252.8
bp: 125/62--78

 

[eazy_aasdirect]

12/10/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 250x28
rdl 225x25x4
leg press 350x25x4
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 260, C 222, F 34
steps: 17,927
cardio: 65
sleep: 7
bw: 253.8
bp: 120/55--78

 

[eazy_aasdirect]

12/11/2024____REST

macros: P 288, C 201, F 31
steps: 17,493
cardio: 65
sleep: 9.25
bw: 256.4
bp: 130/49--76

 

[eazy_aasdirect]

12/12/2024___ BACK

crunches 50
hyperextensions 50
barbell row 227.5x25x4
t-bar row 145x25x4
cg grip lat pulldown 95x25x4
cg grip cable row 95x25x4
chest supported row 230x25x4
pullups BWx10x5
dc row 82.5x25x4
lat prayers 42.5x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly 37.5x25x4
standing rear delt raise 40x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 228, C 284, F 24
steps: 17,095
cardio: 90
sleep: 4.5
bw: 254.4
bp: 127/58--74

 

[eazy_aasdirect]

 

[eazy_aasdirect]

12/13/2024___ 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 251, C 207, F 44
steps: 17,170
cardio: 65
sleep: 5.75
bw: 253.0
bp: 113/45--71

 

[eazy_aasdirect]

12/14/2024____REST

macros: P 269, C 180, F 49
steps: 17,869
cardio: 65
sleep: 8
bw: 253.4
bp: 123/44--71