training and nutrition log

7/5/2025___full-body

crunches 50
hyperextensions 50
db bench 35x11
db ohp 25x15
dips 5
pull-ups 8
db row 90x8
preacher curl 100x20x2
rear delt fly 10x20x2
across body tricep pull down 35x20x2
rdl 225x20
leg press 250x25x4

steps: 10,864
cardio: 45 MIN -- HR 103
sleep: 3
bw: 234
bp: 118/50 -- 79
bg_fstd--bg_fed: 78--81


https://imgur.com/jvE4ZxQ
 
7/7/2025___full-body

crunches 50
hyperextensions 50
incline bench 140x0, 100x10
db ohp 25x23
dips 10
pull-ups 11
barbell row 405x3, 365x4, 315x10, 225x20
concentration curl 25x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
rdl 225x25
belt squat 250x25x4

steps: 10,415
cardio: 45 MIN -- HR 105
sleep: 6.5
bw: 227.8
bp: 111/43 -- 78
bg_fstd--bg_fed: 65--xx

https://imgur.com/g5yaTLD
 
7/9/2025___full-body

crunches 50
hyperextensions 50
decline bench 250x5
db ohp 40x18
dips 12
pull-ups 11
chest supported row 380x5
cg cable row 120x20x2
preacher curl 100x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
trapbar deadlift 660x1, 520x6, 410x16

steps: 10,100
cardio: 45 MIN -- HR 101
sleep: 5
bw: 227.2
bp: 122/58 -- 79
bg_fstd--bg_fed: 65--108

https://imgur.com/wH88RVf
 
7/10/2025___REST

steps: 10,688
cardio: 45 MIN -- HR 107
sleep: 5
bw: 230.8
bp: 117/48 -- 73
bg_fstd--bg_fed: 67--xx
 
7/11/2025___full-body

crunches 50
hyperextensions 50
db bench 40x4,4
db ohp 40x10,6
dips 9
pull-ups 10
chest supported db row 123x10,11
cg cable row 120x15,13
preacher curl 100x20x2
rear delt fly 25x20x2
across body tricep pull down 30x20x2
rdl 225x20
leg press 300x20x4

steps: 12,139
cardio: 45 MIN -- HR 108
sleep: 5.25
bw: 229.8
bp: 112/52 -- 78
bg_fstd--bg_fed: 72--93

https://imgur.com/yQQht9c
 
7/14/2025___full-body

crunches 50
hyperextensions 50
incline bench 100x7
db ohp 40x14
dips 8
pull-ups 9
barbell row 405x4, 365x5
wg cable row 130x20x2
concentration curl 25x20x2
bent rear delt cable fly 20x20x2
across body tricep pull down 30x20x2
rdl 225x25
belt squat 100x25x4

steps: 10,515
cardio: 60 MIN -- HR 99
sleep: 5
bw: 233.6
bp: 111/43 -- 75
bg_fstd--bg_fed: 70--xx


up-next-Whiteboard-07-14-2025_07_20_AM.jpg



https://imgur.com/15eVF3g
 
7/15/2025___REST

steps: 10,745
cardio: 67 MIN -- HR 101
sleep: 10
bw: 228.8
bp: 117/60 -- 76
bg_fstd--bg_fed: 54--xx


myAir-web-07-15-2025_09_22_AM.jpg
 
7/17/2025___full-body

crunches 50
hyperextensions 50
decline bench 230x6
db ohp 60x8
dips 14
pull-ups 11
chest supported row 380x6
cg cable row 140x10x2
preacher curl 100x20x2
bent rear delt cable fly 25x20x2
across body tricep pull down 30x20x2
trapbar deadlift 662.5x1, 520x7, 410x12

steps: 16,106
cardio: 62 MIN -- HR 107
sleep: 8
bw: 226.4
bp: 123/61 -- 78
bg_fstd--bg_fed: 64--104

vlcsnap-2025-07-17-13h54m08s370.png

 
7/18/2025___full-body

crunches 50
hyperextensions 50
db bench 90x1, 60x7
db ohp 40x11
dips 15
pull-ups 12
chest supported db row 90x12
wg cable row 140x20
hammer curl 35x20x2
rear delt fly 25x20x2
across body tricep pull down 30x20x2
rdl 225x20
leg press 300x20x4

steps: 19,251
cardio: 53 MIN -- HR 101
sleep: 5
bw: 223.8
bp: 114/57 -- 74
bg_fstd--bg_fed: 66--xx

https://imgur.com/7KDtncG
 
7/19/2025___full-body

crunches 50
hyperextensions 50
incline bench 100x10
jammer ohp 25x20
dips 13
pull-ups 10
barbell row 405x5, 350x9
cg cable row 150x20x2
concentration curl 25x20x2
bent rear delt cable fly 20x20x2
across body tricep pull down 30x20x2
rdl 225x25
belt squat 125x20x4

steps: 17,713
cardio: 64 MIN -- HR 89
sleep: 3
bw: 229
bp: 114/60 -- 78
bg_fstd--bg_fed: 69--xx

https://imgur.com/AUH3eQh
 
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