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looks healthy and good........
5/5 shoulders / cardio
Short workout since it’s Mother’s Day
1 mile run - 9:10 min
Seated dumbbell shoulder press
30lbs - 15 reps
40lbs - 15 reps
45lbs - 10 reps
50lbs - 3 reps
Dips - 10, 10, 10, 10 reps
Decline sit-ups with 25lb plate to chest
20, 15 reps
Leg raises - 20, 15 reps
Shoulder mobility exercises
Stretch
Short workout since it’s Mother’s Day
1 mile run - 9:10 min
Seated dumbbell shoulder press
30lbs - 15 reps
40lbs - 15 reps
45lbs - 10 reps
50lbs - 3 reps
Dips - 10, 10, 10, 10 reps
Decline sit-ups with 25lb plate to chest
20, 15 reps
Leg raises - 20, 15 reps
Shoulder mobility exercises
Stretch
@Madmax46 you are next level i see it
but shoulders, and dips can you do another set of dips to make it 5? for next time
Legs 5/13/24
Got 7 hours of sleep and my lifts went up compared to last 2 session when I got 5. Decided to just make my work out short to prioritize my sleep. Will work out longer on my days off.
Warm up run - 5min - 0.5miles
Squats - to the floor, no belt
115lbs - 15 reps
135lbs - 14 reps
185lbs - 5, 5, 4 reps
Front Squats - to the floor, no belt
135lbs - 8, 6, 6, 4 reps
Plank - 2 min
Stretch
Got 7 hours of sleep and my lifts went up compared to last 2 session when I got 5. Decided to just make my work out short to prioritize my sleep. Will work out longer on my days off.
Warm up run - 5min - 0.5miles
Squats - to the floor, no belt
115lbs - 15 reps
135lbs - 14 reps
185lbs - 5, 5, 4 reps
Front Squats - to the floor, no belt
135lbs - 8, 6, 6, 4 reps
Plank - 2 min
Stretch
@Madmax46 good day and clean mealPost work out meal - salmon salad with Italian dressing. Ate a small piece of French baguette with butter after to get some carbs in. I was also still hungry
i think you can do more squats though add a 2 rep set but slow ATG
APPROVED LOG
the sandwich looks really good
your squats are looking good I like when I'm seeing
bro you are a beast keep it up
No need to do longer - do harder
Forgot to add half mile run - 5 min at the end
@Madmax46 staying steady but clean and press you can do more then 3 reps right?
good meal I like it, how about a few more meals please?
Man I hate planks but they work so well
Yea man, sleep makes a big difference. That salmon looks fire too!
Yeah. I wasn’t sure how much it would affect my lower back since I did squats the day before so just did 3.@Madmax46 staying steady but clean and press you can do more then 3 reps right?
good meal I like it, how about a few more meals please?
Nice job
5/16 full upper body
Day off, 8 hours sleep, had a good work out
1 mil rub on treadmill - 8:57 min, 0.5 incline
Incline bench
95lbs - 15 reps
135lbs - 8, 8, 8 reps
Single arm dumbbell row
60lbs - 15 reps
70lbs - 10, 10 reps
75lbs - 8 reps
Cable flys
Crossover
23lbs - 12 reps
27lbs - 12 reps
30lbs - 8 reps
Incline Crossover
23lbs - 8 reps
20lbs - 10
Decline Crossover
23lbs - 12 reps
27lbs - 10 reps
Machine pull over
100lbs - 15 reps
110lbs - 15 reps
120lbs - 8, 7 reps
Cable single arm curls
22lbs - 12, 12, 9 reps
Cable single arm tricep push down
22lbs - 8, 7 reps
16.5lbs - 9 reps
Forearm rotations
20lbs kettlebell - 15, 15 reps
25lbs kettlebell - 5 reps
Decline sit-ups with 25lb plate to chest
20, 15 reps
Leg raises - 20, 20 reps
Stretch
Day off, 8 hours sleep, had a good work out
1 mil rub on treadmill - 8:57 min, 0.5 incline
Incline bench
95lbs - 15 reps
135lbs - 8, 8, 8 reps
Single arm dumbbell row
60lbs - 15 reps
70lbs - 10, 10 reps
75lbs - 8 reps
Cable flys
Crossover
23lbs - 12 reps
27lbs - 12 reps
30lbs - 8 reps
Incline Crossover
23lbs - 8 reps
20lbs - 10
Decline Crossover
23lbs - 12 reps
27lbs - 10 reps
Machine pull over
100lbs - 15 reps
110lbs - 15 reps
120lbs - 8, 7 reps
Cable single arm curls
22lbs - 12, 12, 9 reps
Cable single arm tricep push down
22lbs - 8, 7 reps
16.5lbs - 9 reps
Forearm rotations
20lbs kettlebell - 15, 15 reps
25lbs kettlebell - 5 reps
Decline sit-ups with 25lb plate to chest
20, 15 reps
Leg raises - 20, 20 reps
Stretch
LevButlerov
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@Madmax46 good meals, on the burger get lettuce wrap
8 hours of sleep is perfect
training you're doing well i see some 15 reps on pull overs but add those 15-20 rep sets to big exercises too
next time drop the red wine just tbone steak and add 3 eggs
Trying to get more fit for boxing.
bro food pics look really good I like it
you're bringing in the protein for sure
food pictures are making me salivate
Great meals after workout is amazing.........Post work out meal - salmon salad with Italian dressing. Ate a small piece of French baguette with butter after to get some carbs in. I was also still hungry
APPROVED LOG
That’s a good meal
Nice
LevButlerov
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5/19 conditioning
Boxing heavy bag - 3 x 4 min rounds
Clean & Press
95 x 5 reps
115 x 5 reps
135 x 3 reps
Cable shoulder lateral raise
11lbs x 12, 12, 12 reps
Ab roller - 20, 20, 15 reps
Hanging leg raises - 10, 10, 10 reps
Treadmill 1 mile run - 8:57 min, 0.5 incline
Stretch
Boxing heavy bag - 3 x 4 min rounds
Clean & Press
95 x 5 reps
115 x 5 reps
135 x 3 reps
Cable shoulder lateral raise
11lbs x 12, 12, 12 reps
Ab roller - 20, 20, 15 reps
Hanging leg raises - 10, 10, 10 reps
Treadmill 1 mile run - 8:57 min, 0.5 incline
Stretch
@Madmax46 good to see you did cardio , but you can up it a bit with more walking not running cardio
150mgs test/deca how you feeling on it?
definitely not a boring training session
keep it up the more fun you make your workouts the better it will be
bro we love your updates you're pushing it good
APPROVED LOG
The combo feels good, My acne is mostly gone and my strength is up, Acne was the main reason for switching it up. This is only my 4th week of Deca though. Also I need to run for my boxing conditioning.
Yeah def running / trail walking outside when I have the time.
Nice update
Yes - protein shake, shower, meal
A
average918
Guest
bro I'm loving the boxing as cardio before you hit the weights, my old gym had a boxing bag I use to love giving it a couple kicks and jabs in-between sets haha
Pull 5/21/24
(Can’t seem to break through 14 reps on pull-ups. Every other lift is up though. Got crazy forearm pumps to the point it was hurting. Also biceps and forearm veins popping out like crazy. Wasn’t expecting this from adding just 50mg/wk of Deca. Also got 10 hrs of sleep. Woke up in the middle of the night starving, ate a bowl of cereal and went back to sleep.)
Pull-ups - 14, 11 reps
Chin-ups - 6, 6 reps
Lat pull downs - wide grip
126 lbs - 12, 12 reps
Seated rows
121 lbs - 15 reps
126 lbs - 9, 9 reps
Seated rows - single arm
66lbs - 11, 11, 11 reps
Machine reverse fly / rear delts
70lbs - 15 reps
80lbs - 12, 10, 6 reps
60lbs - 15 reps (slow, focus on contraction)
Seater preacher curls with EZ curl bar
(weights don’t include bar)
40lbs - 8, 8, 6 reps
30lbs - 11, 11 reps
Plank 2 min
Full body stretch
Treadmill 1 mile run - 9:10 min, 0.5 incline
(Can’t seem to break through 14 reps on pull-ups. Every other lift is up though. Got crazy forearm pumps to the point it was hurting. Also biceps and forearm veins popping out like crazy. Wasn’t expecting this from adding just 50mg/wk of Deca. Also got 10 hrs of sleep. Woke up in the middle of the night starving, ate a bowl of cereal and went back to sleep.)
Pull-ups - 14, 11 reps
Chin-ups - 6, 6 reps
Lat pull downs - wide grip
126 lbs - 12, 12 reps
Seated rows
121 lbs - 15 reps
126 lbs - 9, 9 reps
Seated rows - single arm
66lbs - 11, 11, 11 reps
Machine reverse fly / rear delts
70lbs - 15 reps
80lbs - 12, 10, 6 reps
60lbs - 15 reps (slow, focus on contraction)
Seater preacher curls with EZ curl bar
(weights don’t include bar)
40lbs - 8, 8, 6 reps
30lbs - 11, 11 reps
Plank 2 min
Full body stretch
Treadmill 1 mile run - 9:10 min, 0.5 incline
@Madmax46 really clean post workout meal but red wine?
come on bro lets cut the alcohol if you got BP issues but I guess a little red wine no problem, I hope you got aged stuffon the rows, seated I think you can add 20 rep set bro
A
average918
Guest
My personal best was 14 back in my 20s so trying to break it
bro drink a lot of water in the morning maybe you're dehydrated
good updates especially with the appetite change
make sure you using n2guard if you drink!@
