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Nice cycle setup masteron will have you harder for sure
Are u still on ozempic and if so how much?
I’ve pulled it out. But was only using 250mcg per week split into micro dosages to help with appetite suppression and few other things
H
Honestly bro I live under a rock. Work and training.
Saturday pull day.
Busy day for me so usual 3:30 wake up and 4:30am gym session. Had the grand opening for work so I was busy as fuck all day but managed to get a session in and some cardio before work.
I appreciate all the replies and kind words Im getting on here I lack confidence but here positive things makes me want to keep posting more. Once I get leaner and my legs have improved I’ll defs get some proper posing shots.
Pull season
Chest supported low row
4PPS 3x 12,9,8
Iso lateral row
3PPS 2x12
Plate loaded pull down
4PPS 2x8,7
Lat pull-down
100kg 2x11,10
Preacher curls
3x12,11,11
Only 15min cardio today as had to be at work a lot earlier than usual and I still has to meal prep meals were the exact same all week except tonight was steak night so had 300g porterhouse, 200g Sweet Potato, asparagus,capsicum,lettuce,tomato
Moved some decent weight I posted a bunch of training clips on my IG story for anyone interested shoot me a msg and I can send through the @.
Busy day for me so usual 3:30 wake up and 4:30am gym session. Had the grand opening for work so I was busy as fuck all day but managed to get a session in and some cardio before work.
I appreciate all the replies and kind words Im getting on here I lack confidence but here positive things makes me want to keep posting more. Once I get leaner and my legs have improved I’ll defs get some proper posing shots.
Pull season
Chest supported low row
4PPS 3x 12,9,8
Iso lateral row
3PPS 2x12
Plate loaded pull down
4PPS 2x8,7
Lat pull-down
100kg 2x11,10
Preacher curls
3x12,11,11
Only 15min cardio today as had to be at work a lot earlier than usual and I still has to meal prep meals were the exact same all week except tonight was steak night so had 300g porterhouse, 200g Sweet Potato, asparagus,capsicum,lettuce,tomato
Moved some decent weight I posted a bunch of training clips on my IG story for anyone interested shoot me a msg and I can send through the @.
I post a lot on my IG story (training clips) I might post some stuff on here thoboth if you can man@Ben10
Have the same supps everyday I’ll make a post on it
Definitely looking thick and vascular
Monday 4th
Not something I would normally do but training twice today Cus my partner is making me hit legs with her tonight. Plan on having a nap and I’ve allocated cals post workout one.
Push
Incline smith bench
2.75PPs 2x12,8
Incline dumbell Press
50kg 2x11,8
Lateral raise dumbbell drop sets
20kg/12.5kg 3x 20/10ish didn’t count just went till was completely fucked
Plate loaded shoulder press
3PPS 2x11,10
45min stationary bike post workout.
Not something I would normally do but training twice today Cus my partner is making me hit legs with her tonight. Plan on having a nap and I’ve allocated cals post workout one.
Push
Incline smith bench
2.75PPs 2x12,8
Incline dumbell Press
50kg 2x11,8
Lateral raise dumbbell drop sets
20kg/12.5kg 3x 20/10ish didn’t count just went till was completely fucked
Plate loaded shoulder press
3PPS 2x11,10
45min stationary bike post workout.
LevButlerov
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meal timing changed slightly.trained fasted with 20g of carbs as intra and 20g with my pre. Allowing me have slightly more volume in my oats & Cor just had a hour nap and swim in the pool and I’m feeling ready for legs. Going to consume another 1-1.5L water over the next hour or so. It’s 1pm now plan on training around 4 so I can get hydrated and feeling good
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sorry for the late post. Haven’t been active much this. Training and nutrition has been the same. In gym performance has improved. Huge push sessions this morning I’ll chuck a pic I took before i left the house. Scale weight is up but this doesn’t reflect negative visually.
Pumps Have been insane last few days and significant improvements already I’m fuller and harder whilst still reminding leanish.
Pumps Have been insane last few days and significant improvements already I’m fuller and harder whilst still reminding leanish.
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@Ben10 good to see you back in the EVO family, you look amazing in the pics strong body big arms
please share actual training and nutrition, some pics and some updates
rarely are things the same, and if they are for months, you need to make adjustments
Sunday leg day.
Been a huge week this week for work, training and nutrition has been on point. Have been pushing my output a little bit averaging 30-45min cardio at 130BPM and around 15k steps a day with the lowest day being around 12k. Nutrtion has changed slightly with 4 low days and 3 high days
Low day Macros
P 320g
C 265g
F 47g
High day macros
P 320g
C 420g
F 50g
Pre workout nutrition
20g dextrose
100g Banana
20g Oats
Pre workout Supplements
2 scoops High Stim Stack3d Pre workout
1 scoop Pump Formula
30mg Methelyne Blue
600mg Lcarnitine
20mcg Clen
10mg Yohimbine
Hack squat 2x11,9
Belt squat 2x9,8
Seated hamstring curl 2x11,10
Single leg extension 2x9,10
Seated Calf machine 3x11,10.10
Been a huge week this week for work, training and nutrition has been on point. Have been pushing my output a little bit averaging 30-45min cardio at 130BPM and around 15k steps a day with the lowest day being around 12k. Nutrtion has changed slightly with 4 low days and 3 high days
Low day Macros
P 320g
C 265g
F 47g
High day macros
P 320g
C 420g
F 50g
Pre workout nutrition
20g dextrose
100g Banana
20g Oats
Pre workout Supplements
2 scoops High Stim Stack3d Pre workout
1 scoop Pump Formula
30mg Methelyne Blue
600mg Lcarnitine
20mcg Clen
10mg Yohimbine
Hack squat 2x11,9
Belt squat 2x9,8
Seated hamstring curl 2x11,10
Single leg extension 2x9,10
Seated Calf machine 3x11,10.10
@Ben10 huge week for sure, the training is on point and strong, but I see preworkout clenbuterol with yohimbine you must sweat like crazy right?
your low days on carbs are still amazing protein levels, impressive bro
Sweat like an absolute pig but I love it. Keep my electrolyte ratio on point and I feel good tbh.@Ben10 huge week for sure, the training is on point and strong, but I see preworkout clenbuterol with yohimbine you must sweat like crazy right?
your low days on carbs are still amazing protein levels, impressive bro
yohimbine before training is like the craziest sweat bro lol @Ben10
keep up the good work man good legs
Be sure to include the poundages
Hey guys, have tomorrow off work so will drop a detailed log tomorrow. Will break down PEDS have slightly changed few things, all daily supplements, training with all sets logged, nutrition and anything else I do during the day. Have a big pull session planned so will be longer than usual session. Enjoy your Sunday guys
@Ben10 solid work right here!!
Nice man. Looking forward to the updates!
Monday 11/11/24
A absolutely huge session today and moved some fkn solid weight. I had planned on slightly upping some dosages but everything remained the same but I did spice up my morning routine.
Pre workout Supplements and nutrition.
Now I added something in spice up my morning. I added in 2 Analyst DMHA fat burner caps apon waking to help give a little extra umphhhhhh to today. I
Pre workout Nutrition (90min prior to training)
20g Oats
100g Banana
20g Dextrose
Preworkout supplements
20mcg Clen (upon waking)
10mg Yohimbine (Preworkout)
50mg 5amino 1mq
600mg Lcarnitine
30mg Methylene blue
Training
Tbar row 160kg 2x11,9
Low row 3PPS 2x 12,10 4PPS 1x8
Unilateral row 5PPS 2x14,12
Cable Pull overs 40kg 2x12,10
Lat Pulldowns 2x12,10 106kg
Neutral Grip Pulldowns 96kg 2x12,11
Rope cable Curls 21.75kg 3x15
The extra pills deffs did there job I was wired as fuck training and didn’t feel hungry.
Was feeling it from legs yesterday so no cardio today listened to my body but I did finish the day on 22k steps. It’s currently 7pm and I still have to walk my doggo so it will probably be closer to 25k
Feeling good and leaner stronger and managing hungry very well.
Todays were a little all over the place as I wasn’t home all day.
But here’s what I consumed.
M1
20g Oats
100g Banana
20g Dextrose
Intra
60g Carbs
5g BCAA
Pink salt
M2
300g Chicken Breast
400g Jasmine Rice
M3
300g Chicken Breast
300g Rice
Didn’t weight veg,
Cucumber
Lettuce
Tomato
Onion
Carrot
Capsicum
M4
2 Scoops WPI
4 Rice Cakes
30g Jam
Pink salt
M5
1 Scoop WPI
200g Rock Melon
Meals will be back to same old tomorrow.
For those that are following along I do post training clios on my instagram daily @BTB_Lifts the account is private but request and then shoot
Me a msg saying you’re from here.
A absolutely huge session today and moved some fkn solid weight. I had planned on slightly upping some dosages but everything remained the same but I did spice up my morning routine.
Pre workout Supplements and nutrition.
Now I added something in spice up my morning. I added in 2 Analyst DMHA fat burner caps apon waking to help give a little extra umphhhhhh to today. I
Pre workout Nutrition (90min prior to training)
20g Oats
100g Banana
20g Dextrose
Preworkout supplements
20mcg Clen (upon waking)
10mg Yohimbine (Preworkout)
50mg 5amino 1mq
600mg Lcarnitine
30mg Methylene blue
Training
Tbar row 160kg 2x11,9
Low row 3PPS 2x 12,10 4PPS 1x8
Unilateral row 5PPS 2x14,12
Cable Pull overs 40kg 2x12,10
Lat Pulldowns 2x12,10 106kg
Neutral Grip Pulldowns 96kg 2x12,11
Rope cable Curls 21.75kg 3x15
The extra pills deffs did there job I was wired as fuck training and didn’t feel hungry.
Was feeling it from legs yesterday so no cardio today listened to my body but I did finish the day on 22k steps. It’s currently 7pm and I still have to walk my doggo so it will probably be closer to 25k
Feeling good and leaner stronger and managing hungry very well.
Todays were a little all over the place as I wasn’t home all day.
But here’s what I consumed.
M1
20g Oats
100g Banana
20g Dextrose
Intra
60g Carbs
5g BCAA
Pink salt
M2
300g Chicken Breast
400g Jasmine Rice
M3
300g Chicken Breast
300g Rice
Didn’t weight veg,
Cucumber
Lettuce
Tomato
Onion
Carrot
Capsicum
M4
2 Scoops WPI
4 Rice Cakes
30g Jam
Pink salt
M5
1 Scoop WPI
200g Rock Melon
Meals will be back to same old tomorrow.
For those that are following along I do post training clios on my instagram daily @BTB_Lifts the account is private but request and then shoot
Me a msg saying you’re from here.
Great job in the cardio
LevButlerov
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@Ben10 solid day on training, would love to see you post pics you have on ig here for the EVO family to see
we dont do social media here its poison
Great workout here
I’ll post clips in here tomorrow.@Ben10 solid day on training, would love to see you post pics you have on ig here for the EVO family to see
@Ben10 Good log update man.........
Wednesday 13/11/24
Woke up sick as dog rolled out of bed and still went and did my cardio and steps. Got the day off work so I’ll still force my meals in but going to listen to my body and take a rest day. Plan on doing a huge leg session tomorrow morning if I can recover.
Woke up sick as dog rolled out of bed and still went and did my cardio and steps. Got the day off work so I’ll still force my meals in but going to listen to my body and take a rest day. Plan on doing a huge leg session tomorrow morning if I can recover.
Sunday leg day
A huge session today.been feeling like shit last few days so sorry for the inactivity.
Body is recomping now, leaner and bigger at 113kg I’ve ran out of mast and need to stock up this week. All fat burners still the same on training days. Compound selection may slightly change any changes will be documented
(Trained at a different gym so the weights don’t correspond across previous sessions)
Single leg extensions 2x 64kg failure + partials
Hack squat 2x 3PPS rest pause set 12/8 11/5
Single leg press 3PPs 3x11,10,9
Kneeling hamstring curl 40kg 3x15,12,12
Pendulum squat 2x 4PPS 12,8
Meals little different as haven’t been home all day but macros will be very similar
M1
LCM Bar
Banana
20g cluster dextrin
Intra
20g Cluster Dextrin
Post
400g Rump Steak
100g Rice with veg
M3
300g Chicken Breast
200g Rice
Capsicum
Onion
Spinach
Tomato
M4
Will be off plan meal more than likely having Steak
Potato
Mushroom
A huge session today.been feeling like shit last few days so sorry for the inactivity.
Body is recomping now, leaner and bigger at 113kg I’ve ran out of mast and need to stock up this week. All fat burners still the same on training days. Compound selection may slightly change any changes will be documented
(Trained at a different gym so the weights don’t correspond across previous sessions)
Single leg extensions 2x 64kg failure + partials
Hack squat 2x 3PPS rest pause set 12/8 11/5
Single leg press 3PPs 3x11,10,9
Kneeling hamstring curl 40kg 3x15,12,12
Pendulum squat 2x 4PPS 12,8
Meals little different as haven’t been home all day but macros will be very similar
M1
LCM Bar
Banana
20g cluster dextrin
Intra
20g Cluster Dextrin
Post
400g Rump Steak
100g Rice with veg
M3
300g Chicken Breast
200g Rice
Capsicum
Onion
Spinach
Tomato
M4
Will be off plan meal more than likely having Steak
Potato
Mushroom
@Ben10 good food real hardcore with rump steak and chicken breast you having high protein
any meal pics?
Hey guys. Sometbing alittle different today
TUESDAY | TRICEPS, CALVES, HAMS
Will add a few pics as an update. Scale weight is around 114kg and I am
Recomping like crazy rn bigger leaner and stronger each week.
been up all night sick but I’ve managed to get in the gym was meant to be a pull session but knowing I wouldn’t be able to perform 100% I hit some weaknesses.
Tricep dips weighted
(2x20g plates) 3x failure 16,13,9
Tricep rope extension
45kg 3x11,10,10
Seated Calf Raise
60kg 3x 11,10,10
Seated Hamstring curl
96kg 2x11,10
Lying Hamstring curl
72kg 2x12,11
Well minimal session today. Didn’t have any fat burners today as trying to just stomach food is hard enough.
Water intake and electrolytes will be high today but I’ve packed meals to take to work and I’ll force them in
M1
120g Cream of rice
200g Berries
2 scoops WPI
M2
200g Rice
300g Chicken breast
Capsium
Mushroom
M3
200g Rice
300g Rump steak
Meal 4 &5
Will more than likely be the same as most other days but still undecided Cus not sure how I will feel.
TUESDAY | TRICEPS, CALVES, HAMS
Will add a few pics as an update. Scale weight is around 114kg and I am
Recomping like crazy rn bigger leaner and stronger each week.
been up all night sick but I’ve managed to get in the gym was meant to be a pull session but knowing I wouldn’t be able to perform 100% I hit some weaknesses.
Tricep dips weighted
(2x20g plates) 3x failure 16,13,9
Tricep rope extension
45kg 3x11,10,10
Seated Calf Raise
60kg 3x 11,10,10
Seated Hamstring curl
96kg 2x11,10
Lying Hamstring curl
72kg 2x12,11
Well minimal session today. Didn’t have any fat burners today as trying to just stomach food is hard enough.
Water intake and electrolytes will be high today but I’ve packed meals to take to work and I’ll force them in
M1
120g Cream of rice
200g Berries
2 scoops WPI
M2
200g Rice
300g Chicken breast
Capsium
Mushroom
M3
200g Rice
300g Rump steak
Meal 4 &5
Will more than likely be the same as most other days but still undecided Cus not sure how I will feel.
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LevButlerov
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@Ben10 you looked JACKED! wow
huge arms and shoulders
i think meal 4/5 if we not too late, should be like meal 3
Yeh bro will 100% be either steak/chicken with rice n veg
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perfect meal
Hey guys sorry I have basically fell off the face of the earth, been dealing with some fucked sickness having digestive issues and unable to stomach any food for the last 4 days now. I tried forcing meals in the first day but aggressively vomiting and shitting isn’t ideal. Had 3 days of the gym and look skinny as fuck but doctors appointment is booked for tomorrow so I can get on top of this as it’s strange. Quite a lot of pain and bloating to stomach area as well. When return to gym over next day or 2 will post a log
missed you in the EVO family man
happy you updatingthe digestive issues
you taking probiotics, digestive enzymes, psyllium husk?
missed you in the EVO family man
the digestive issues
you taking probiotics, digestive enzymes, psyllium husk?
I sure am, have digestive enzyme with each meal and probiotic in the morningmissed you in the EVO family man
the digestive issues
you taking probiotics, digestive enzymes, psyllium husk?
You misquoted no problem I saw the quote
How about psyllium husk? It’s a prebiotic and a must
How about psyllium husk? It’s a prebiotic and a must
Hey guys long time no post
To keep it simple life has been kicking my ass, lost my job and have other issues in my personal life.
I’ve been training daily still, nutrition is pretty average probably eating around 4000 cals a day.
I haven’t pinned in 2 weeks nearly but I’m going to place an order shortly and we can get back into the grind. I’ll attach a pic of current physique sitting around 115kg I’m a fat cunt rn but can get it back fast
Disappointed in myself but some time life kicks your ass
Will be running
200 Test E
200 Mast E
Once I’ve ordered and restocked
To keep it simple life has been kicking my ass, lost my job and have other issues in my personal life.
I’ve been training daily still, nutrition is pretty average probably eating around 4000 cals a day.
I haven’t pinned in 2 weeks nearly but I’m going to place an order shortly and we can get back into the grind. I’ll attach a pic of current physique sitting around 115kg I’m a fat cunt rn but can get it back fast
Disappointed in myself but some time life kicks your ass
Will be running
200 Test E
200 Mast E
Once I’ve ordered and restocked
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LevButlerov
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happy you are back here and posting @Ben10
losing your job is serious, are you able to find a new one?
I hope you can get your fitness journey back.
EVO family supports you.Hell be right anabolic oz supports himhappy you are back here and posting @Ben10
losing your job is serious, are you able to find a new one?
I hope you can get your fitness journey back.
Yeh I’ve got something lined up to start in January for now, I’m trying to just pick up some more coaching clients to get me through next few weeks. But I’ll be back on the forums and posting even recorded a few sets to post on herehappy you are back here and posting @Ben10
losing your job is serious, are you able to find a new one?
I hope you can get your fitness journey back.
Hey EVO fam
Leg day today, I filmed a few sets but it’s not letting me post them on here I’m unsure why.
struggling a bit so training isn’t 100% my head is all over the place but once I get back into a healthy routine and my life sorted we are good.
Meals
M1
100g oats
30g WPI
200g Blueberries
1L coconut water
M2
300g Eye fillet
300 Rice
Lettuce
Mushroom
Tomato
M3
100g Oats
20g Honey
30g WPI
300g Chicken Breast
M4
500g Extra Lean mince
400g Sweet Potato Chips
White onion
Pickles
Tomato
Lettuce
mustard
Intra
50g Cluster Dextrin
5g BCAA
Snack (not going to lie to myself
)
2 LCM Bars
And like 500g of green grapes though out the day
Hacksquats x2
Single Leg Extensions x2
Seated Hamstring Curls x2
Iso Lateral Leg Press x2
Hip Thrust Machine x2
I know it’s quiet a lot of volume but added in these also
Abduction Machine x2
Adduction Machine x2
Leg day today, I filmed a few sets but it’s not letting me post them on here I’m unsure why.
struggling a bit so training isn’t 100% my head is all over the place but once I get back into a healthy routine and my life sorted we are good.
Meals
M1
100g oats
30g WPI
200g Blueberries
1L coconut water
M2
300g Eye fillet
300 Rice
Lettuce
Mushroom
Tomato
M3
100g Oats
20g Honey
30g WPI
300g Chicken Breast
M4
500g Extra Lean mince
400g Sweet Potato Chips
White onion
Pickles
Tomato
Lettuce
mustard
Intra
50g Cluster Dextrin
5g BCAA
Snack (not going to lie to myself
) 2 LCM Bars
And like 500g of green grapes though out the day
Hacksquats x2
Single Leg Extensions x2
Seated Hamstring Curls x2
Iso Lateral Leg Press x2
Hip Thrust Machine x2
I know it’s quiet a lot of volume but added in these also
Abduction Machine x2
Adduction Machine x2
Pigsy
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You may need to use an app to reduce the file size. It what I do when posting videos to my love. Look big brotherHey EVO fam
Leg day today, I filmed a few sets but it’s not letting me post them on here I’m unsure why.
struggling a bit so training isn’t 100% my head is all over the place but once I get back into a healthy routine and my life sorted we are good.
Meals
M1
100g oats
30g WPI
200g Blueberries
1L coconut water
M2
300g Eye fillet
300 Rice
Lettuce
Mushroom
Tomato
M3
100g Oats
20g Honey
30g WPI
300g Chicken Breast
M4
500g Extra Lean mince
400g Sweet Potato Chips
White onion
Pickles
Tomato
Lettuce
mustard
Intra
50g Cluster Dextrin
5g BCAA
Snack (not going to lie to myself
2 LCM Bars
And like 500g of green grapes though out the day
Hacksquats x2
Single Leg Extensions x2
Seated Hamstring Curls x2
Iso Lateral Leg Press x2
Hip Thrust Machine x2
I know it’s quiet a lot of volume but added in these also
Abduction Machine x2
Adduction Machine x2
Pigsy
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sweet be looking forward to it
LevButlerov
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Hey EVO fam
Leg day today, I filmed a few sets but it’s not letting me post them on here I’m unsure why.
struggling a bit so training isn’t 100% my head is all over the place but once I get back into a healthy routine and my life sorted we are good.
Meals
M1
100g oats
30g WPI
200g Blueberries
1L coconut water
M2
300g Eye fillet
300 Rice
Lettuce
Mushroom
Tomato
M3
100g Oats
20g Honey
30g WPI
300g Chicken Breast
M4
500g Extra Lean mince
400g Sweet Potato Chips
White onion
Pickles
Tomato
Lettuce
mustard
Intra
50g Cluster Dextrin
5g BCAA
Snack (not going to lie to myself
2 LCM Bars
And like 500g of green grapes though out the day
Hacksquats x2
Single Leg Extensions x2
Seated Hamstring Curls x2
Iso Lateral Leg Press x2
Hip Thrust Machine x2
I know it’s quiet a lot of volume but added in these also
Abduction Machine x2
Adduction Machine x2
@Ben10 good to see you back
strong training again I see some hacksquats but no weights, any updates on that?Gear legit post some pics TD
Update we are back boys.
Motivation is back having a week or two to sort stuff out really helped. Supps are ordered from AnabolicsOZ awaiting on them to arrive will be running
200mg Test E
200mg Mast E
Keeping it small need to tidy up the body fat (I’m fluffy atm but it’s also the leanest I’ve been close to 120kg I’ll post a fasted pic from this morning.
Training has slightly changed
Legs 1 + Abs
Pull
Arms + Abs
Legs 2
Push + Abs
(Rest day is taken when needed)
I’ve started to implement a lot of abs training now as my midsection is horrific. My goal for the next 8 weeks is to recomp and just keep improving proportions. Tighter midsection slightly more definition around 118-120kg and I’ll be happy.
Training today (push,Abs,cardio)
Chest Press Machine 2x 11,10 96kg
Pec Deck 2x12 134kg
Incline Dumbbell Press 2x11,9 47.5kg
Snitch Machine Shoulder Press 2x 9,7 120kg
Lateral Raise Machine 2x 13,12 96kg
Cable Delt Raise 2x 12,11 10kg
Hammer Strength Crunch Machine 4x20 40kg
Hanging Leg Raise 3x15
Food (not working atm so little creative with meals)
M1
250g Chicken Breast
White onion
Capsicum
Spinach
200ml Egg whites
200g Jasmine Rice
M2
1L Coconut Water
30g WPI
100g Oats
Cinnamon
200g Mixed Frozen Fruit
M3
200g Spud Lite
250g Chicken Breast
100g White onion
100g Chorizo
20g High Protein Low Fat cheese
M4
200g YoPro Protein Yogurt
20g Honey
250g Mixed Frozen Fruit
30g WPI
Intra
30g Cluster Dextrin
5g BCAA
Supps
Multi Vid
Tudca
NAC
Vit D
Vit C
Mag Gly
Digestive Enzyme
Probiotic
Fish oil
Heart Suppport sup
Kidney Support Sup
Greens
Adrenal Supp
5g Glutamine
10g Creatine
600mg Lcarntine Pre workout
Sleep Supplement Before Bed
We are fat atm but we are going to only improve.
Motivation is back having a week or two to sort stuff out really helped. Supps are ordered from AnabolicsOZ awaiting on them to arrive will be running
200mg Test E
200mg Mast E
Keeping it small need to tidy up the body fat (I’m fluffy atm but it’s also the leanest I’ve been close to 120kg I’ll post a fasted pic from this morning.
Training has slightly changed
Legs 1 + Abs
Pull
Arms + Abs
Legs 2
Push + Abs
(Rest day is taken when needed)
I’ve started to implement a lot of abs training now as my midsection is horrific. My goal for the next 8 weeks is to recomp and just keep improving proportions. Tighter midsection slightly more definition around 118-120kg and I’ll be happy.
Training today (push,Abs,cardio)
Chest Press Machine 2x 11,10 96kg
Pec Deck 2x12 134kg
Incline Dumbbell Press 2x11,9 47.5kg
Snitch Machine Shoulder Press 2x 9,7 120kg
Lateral Raise Machine 2x 13,12 96kg
Cable Delt Raise 2x 12,11 10kg
Hammer Strength Crunch Machine 4x20 40kg
Hanging Leg Raise 3x15
Food (not working atm so little creative with meals)
M1
250g Chicken Breast
White onion
Capsicum
Spinach
200ml Egg whites
200g Jasmine Rice
M2
1L Coconut Water
30g WPI
100g Oats
Cinnamon
200g Mixed Frozen Fruit
M3
200g Spud Lite
250g Chicken Breast
100g White onion
100g Chorizo
20g High Protein Low Fat cheese
M4
200g YoPro Protein Yogurt
20g Honey
250g Mixed Frozen Fruit
30g WPI
Intra
30g Cluster Dextrin
5g BCAA
Supps
Multi Vid
Tudca
NAC
Vit D
Vit C
Mag Gly
Digestive Enzyme
Probiotic
Fish oil
Heart Suppport sup
Kidney Support Sup
Greens
Adrenal Supp
5g Glutamine
10g Creatine
600mg Lcarntine Pre workout
Sleep Supplement Before Bed
We are fat atm but we are going to only improve.
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back and strong, but you're NOT fat you're looking amazing in the pic
but food has to boost some fats imo
Pigsy
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back and strong, but you're NOT fat you're looking amazing in the pic
This guy lives in my area I've seen him at local gym. He's a big unit
but food has to boost some fats imo
I used to do a similar split when I was competing back in the day.
You are hitting those abs quite frequently.
You are hitting those abs quite frequently.
bro let see some pics of food!
Better be some red meat in those pictures too.
Better be some red meat in those pictures too.
please let us know if you keep having tech issues.
you should be able to upload pics and vids ,
you should be able to upload pics and vids ,
Meals looking really good brother.
Friday
ARM Day
Preacher curls 104kg 2x 11,10
Hammer curls 25kg 2x 11,9
D handle Cable curls 3x 11,11,10
Seated Tricep pushdown 4PPs 3x10,9,9
Tricep rope extension 35kg 3x11,11,9
Tricep Vgrip pushdown 55kg 2x12
20min Stationary bike post WO
Meals
M1
2x Low carb Bagels
120g Chicken Breast
50g Bacon
Lettuce
Tomato
Red onion
30g low fat mayo
M2
250g Chicken breast
200g Jasmine Rice
Lettuce
Red onion
Low cal teriyaki marinade
M3
100g Oats
125g Yopro Yogurt
150g mixed berries
20g Honey
30g WPI
M4
200g Extra Lean Mince
250g Rice
Taco seasoning
M5
200g Rump steak
250g Rice
Lettuce
Tomato
Spinach
Capsicum
Cucumber
Little side chest post WO and a few meal pics for you guys
ARM Day
Preacher curls 104kg 2x 11,10
Hammer curls 25kg 2x 11,9
D handle Cable curls 3x 11,11,10
Seated Tricep pushdown 4PPs 3x10,9,9
Tricep rope extension 35kg 3x11,11,9
Tricep Vgrip pushdown 55kg 2x12
20min Stationary bike post WO
Meals
M1
2x Low carb Bagels
120g Chicken Breast
50g Bacon
Lettuce
Tomato
Red onion
30g low fat mayo
M2
250g Chicken breast
200g Jasmine Rice
Lettuce
Red onion
Low cal teriyaki marinade
M3
100g Oats
125g Yopro Yogurt
150g mixed berries
20g Honey
30g WPI
M4
200g Extra Lean Mince
250g Rice
Taco seasoning
M5
200g Rump steak
250g Rice
Lettuce
Tomato
Spinach
Capsicum
Cucumber
Little side chest post WO and a few meal pics for you guys
Attachments
Yeh midsection is a huge weak point and I’ve neglected it but I’ve gotta make the weak points my strong points
My weekends are boring bro, cardio with the misso and train with her. But I gotta get all my Christmas shopping done. Huge leg session planned for sunday tho
thats not boring, cardio and training is fun
enjoy the time with the fam
@Ben10 awesome log right here!
Great job!
Rest day today meals very basic this as I’m back to work.
20min cardio fasted
10k Steps
M1
100g Oats
30g WPI
20g Homey
150g Mixed berries
1 LCM Bar
M2
250g Chicken
150g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M3
250g Chicken
150g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M4
300g Rump Steak
250g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M5
150g Yopro yogurt
30g WPI
150g Mixed berries
Intra
30g Cluster Dextrin
5g BCAA
Pink salt
20min cardio fasted
10k Steps
M1
100g Oats
30g WPI
20g Homey
150g Mixed berries
1 LCM Bar
M2
250g Chicken
150g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M3
250g Chicken
150g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M4
300g Rump Steak
250g Rice
Pickles
Lettuce
Tomato
Red onion
Cucumber
M5
150g Yopro yogurt
30g WPI
150g Mixed berries
Intra
30g Cluster Dextrin
5g BCAA
Pink salt
Attachments
rest day but your meals are very clean bro @Ben10 m5 thats high protein yogurt right
Yeh it’s high protein low fat
26/12/24
Push day
Last 2 days haven’t tracked any meals as had social outtings for Christmas with my
Family and that is something I want to prioritise more. I still trained both session were very Minimal and untracked but today we were back in the gym
M1 off plan
4 eggs
4 toast
200g Bacon
BBQ sauce
M2
100g oats
30g WPI
200g mixed berries
20g Honey
M3
300g rice
300g chicken
Lettuce
Cucumber
Red onion
Pickled
M4 Off plan and in weighed
Turkey
Ham
Chicken
Mixed salad
Roast potatoes
Pasta salad
Todays session
Push
Incline smithmachine bench 120kg 3x 10,9,9
Smithmachine shoulder press 100kg 2x12,11
Pecdeck 134kg 2x13,12
Cable delt raise 10kg 2x12,11
Dumbell drop set 15kg/10kg 1x19,12
Tricep pushdown Vgrip 54kg 2x13,12
Push day
Last 2 days haven’t tracked any meals as had social outtings for Christmas with my
Family and that is something I want to prioritise more. I still trained both session were very Minimal and untracked but today we were back in the gym
M1 off plan
4 eggs
4 toast
200g Bacon
BBQ sauce
M2
100g oats
30g WPI
200g mixed berries
20g Honey
M3
300g rice
300g chicken
Lettuce
Cucumber
Red onion
Pickled
M4 Off plan and in weighed
Turkey
Ham
Chicken
Mixed salad
Roast potatoes
Pasta salad
Todays session
Push
Incline smithmachine bench 120kg 3x 10,9,9
Smithmachine shoulder press 100kg 2x12,11
Pecdeck 134kg 2x13,12
Cable delt raise 10kg 2x12,11
Dumbell drop set 15kg/10kg 1x19,12
Tricep pushdown Vgrip 54kg 2x13,12
LevButlerov
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