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12/3/2025___ARMS triceps dips BWx25x4 cambered bar tricep extension 50x25x4 cable press downs w/ rope 50x25x4 across body tricep pull down 35x25x4 powerbombs 35x25x4 biceps drag curl 35x25x4 cable curl 35x25x4 db hammer curl 25x25x4 barbell curl 50x25x4 concentration curl 25x25x4 delts cable...

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11/27/2025___ LOWER A trapbar deadlift 560x3, 620x1, 700x1, 450x12 db rdl 90x20x4 leg press 400x20x4 leg extension 100x20x4 leg curl 100x20x4 calves BWx25x4 macros: P 300, C 280, F 55 steps: 25,944 cardio: 102 MIN -- HR 103 sleep: 8.25 hours -- myair 99 bw: 238.6 bp: 118/51 -- 68...

11/23/2025__UPPER A machine flat chest press 3pps x 3, 4pps x 2, 2pps x 8,12 barbell row 405x4, 315x5, 225x17 db flat press 90x7 pull-up 8 dip machine 190x16 lat prayers 50x20,20 standing rear delt raise 35x20,20 across body tricep pull down 50x20,20 preacher curl 125x20,20 macros: P 326, C...

11/22/2025__LOWER A hatfield squat 350x10, 475x10, 510x1, 600x1, 160x22 leg press 380x20 leg extension 125x20x2 leg curl 125x20x2 calves BWx20x2 abs 125x20x2 macros: P 250, C 263, F 78 steps: 28,339 cardio: 114 MIN -- HR 100 sleep: 3 hours -- myair 58 bw: 240 bp: 110/48 -- 67...

I wrote a book 'Body Transformation The Eazy Way' I am going to self publish on amazon for .99 I wanted those credentials so that I could include a training system and share the nutrition plan I used. (can't write someone a diet, only give general information or say what I did) and have...

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11/19/2025__UPPER chest supported db row 133x8, 90x15 pull-up 10,9 dip 10,8 machine flat chest press 2pps x 8,8 db shoulder press 60x9,7 machine row 2pps x 16,15 lat prayers 50x15,15 standing rear delt raise 25x20,20 across body tricep pull down 50x20,20 preacher curl 100x12,15 macros: P 288...

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11/16/2025___ lower trapbar deadlift 690x1, 620x1, 560x3, 450x10 db rdl 90x20x4 leg press 400x20x4 leg extension 100x20x4 leg curl 100x20x4 calves BWx25x4 macros: P -, C -, F - steps: 26,933 cardio: 118 MIN -- HR 96 sleep: 4 hours -- myair 71 bw: 235.6 bp: 120/56 -- 74 bg_fstd--bg_fed...

11/14/2025__UPPER machine flat chest press 5pps x 3, 4pps x 6 machine shoulder press 1pps x 10 machine row 4pps x 10 lat prayers 50x15x2 standing rear delt raise 25x20x2 across body tricep pull down 50x15x2 preacher curl 100x15x2 macros: P 250, C 263, F 78 steps: 28,576 cardio: 106 MIN -- HR...

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20 minutes. I've had a lot of practice. I use an impact wrench with six point sockets and torx sockets.