Steak recovery is the best.They sure were mate, had a good steak last night for dinner and woke up 100% recovered
CPAP sure is i have a memeber of my family that uses it and its completely changed his life and marriage. Doesnt the saying go "happy wife, happy life"
Thank you mate
Sure is, changing my diet up today to include more red meat !Steak recovery is the best.
Keen as to get it now that’s for sure! Also can’t wait to fill the Mrs in on the good news
Hahhahaha all for better sleep rightKeen as to get it now that’s for sure! Also can’t wait to fill the Mrs in on the good news
I agree sometimes i wake alot but most of the time my recovery is pretty good. Just got to allow more time in bed !
Thanks mate, ive learned alot about my sleeping habits over the bast 6 months or so.
I do and after two years of tracking my sleep with whoop ive realsied 2 coffees a day is my max and nothing after 2:30 pm.
I totally agree as ive been loosing weight ive been sleeping so much better.
100% its the best ive slept in ages. I just dont have the ability to let my mind wonder and keep me up anymore. As soon as i get comfortable im asleep in minutes.
Thanks mate
im loving this program ive put together.Totally its in your system for hours. Im very sensitive to it so cutting down was the best thing i ever did. I also weight until 90 minutes after i get up and have my first coffee, seems to soften the arvo crash.
For sure, was saying just above the leaner im getting the better the sleep is getting.
If you need it for sure, its a game changer for alot of people isnt it
Thanks mate, always a nice day when the food goes down easy.
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Meadows Row | 4 | 3 | 8 | 65 kg | 9 | 4 min | Get a solid base, keep your back flat and drive your elbow up |
| Seated Cable Row | 3 | 3 | 10 | 54.5 kg | 10 | 3 min | Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion |
| Pull Over Machine | 2 | 3 | 10 | 55 kg | 9 | 1 min | It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here. |
| Incline Machine Press | 4 | 4 | 8 | 95 kg | 9 | 3 min | |
| Slight Decline Machine Press - Neutral Grip | 3 | 4 | 10 | 155 kg | 9 | 3 min | |
| Cable Y Raise | 2 | 3 | 8 | 6.875 kg | 9 | 1 min | Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure |
| Reverse Cable Cross Over - Bench | 2 | 3 | 10 | 6.875 kg | 9 | 1 min | |
| Preacher Cable Curls | 1 | 2 | 15/15 | 25/12.5 | 10 | 2 min | Single-arm, seated sideways |
| Dual Rope Triceps Extensions | 2 | 2 | 12 | 16.5 kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Overhead Tricep Extension | 2 | 2 | 10 | 16.25 kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
@VitalGains food is steady bro
but you can mod the carbs and up the fats, get carbs down 50 grams and fats up 20-30
Sure can mate. Can you please help me understand the concepts behind these changes. Im one of the people that loves to learn and understand why one makes changes@VitalGains food is steady bro
sure you need less carbs to cut up bro and more fats to lean out it helps the body smooth the metabolic rate outSure can mate. Can you please help me understand the concepts behind these changes. Im one of the people that loves to learn and understand why one makes changes
Ahh thank you very much, ill get this sorted out
post is up broAhh thank you very much, ill get this sorted out
Good adjustmentDiet:
Made some adjustments to the diet for todays eating. Off to the gym later tonight so ill get a workout update in then. Stats for the last 3 weeks below, scale is moving
View attachment 70846View attachment 70845
I like the increase in fats. Can you cut carbs a bit? 
@VitalGains solid log here bro! Stomach vaccum is legit!Date: 15/01/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 25 km cycle this am fasted and a 45 minute walk on the treadmil post workout.
Bodyweight: 109.2 kg
Diet:
Nil changes eating the same meals. I have my hunger back the last two days no issues getting my meals down.
Training: Day 2: Lower Body - Quad Emphasis
Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight
Exercise Warm-Up Sets Working Sets Target Reps Load RPE Rest Notes Lying Leg Curl 3 3 8 48.5kg 9 3 min Pin your hips
into the pad, brace your abs and then focus on lifting the
weight with only your hamstringsBelt Squat - Heal Wedge 4 3 10 95kg 10 4 min V-Stance Cybex Squat Press 2 3 10 170kg 9 3 min Leg Extensions 2 3 10 56.5kg 9 1 min Pin your hips down and back in the seat, grab the han-
dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes
back towards your shin. If you want more teardrop (VMO) point your toeStanding Calf Raises 1 3 10 180kg 9 3 min Hanging Leg Raises 4 12 3 min Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.
I just gut 50 grams of carbs and added 30 grams of fat yesterday as per @Npcclassicphysique champ suggestion. Will role with these changes for abit and change things up when need toGood adjustment
Thansk mate
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Incline Bench Press | 3 | 3 | 8 | 77.5kg | 9 | 4 min | 1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure |
| Slight Decline Machine Press | 2 | 3 | 10 | 87.5kg | 10 | 3 min | |
| Peck-Deck Flys | 2 | 3 | 10* | 68kg | 9 | 1.5 min | |
| Single Arm Dumbbell Rows | 4 | 4 | 8 | 45kg | 9 | 2 min | 2 warm-up + 2 feeder sets |
| Assissted Pull-Ups | 1 | 4 | 10 | 77.5kg | 9 | 3 min | Slightly wider than shoulder width, pronated grip |
| Hammer Strength Shoulder Press | 2 | 3 | 8 | 77.5kg | 9 | 3 min | Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure |
| Watson Lateral Raise | 2 | 3 | 10 | 34kg | 9 | 1 min | |
| Alternating Hammer Curls | 1 | 2 | 12* | 12.5kg | 10 | 1 min | Single-arm, seated sideways |
| Preacher Cable Curls | 2 | 2 | 10 | 37kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Dual Rope Triceps Extensions | 2 | 2 | 10 | 18kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
I just gut 50 grams of carbs and added 30 grams of fat yesterday as per @Npcclassicphysique champ suggestion. Will role with these changes for abit and change things up when need to
@VitalGains if you cut the carbs keep fats high to adapt your body to burning fat, hows your energy?
Will do mate@VitalGains if you cut the carbs keep fats high to adapt your body to burning fat, hows your energy?
its pretty good, not struggling to recover as of yet, still have energy to workout
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Lying Leg Curl | 3 | 3 | 8 | 51kg | 9 | 3 min | Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings |
| Belt Squat - Heal Wedge | 4 | 3 | 10 | 97.5kg | 10 | 4 min | |
| V-Stance Cybex Squat Press | 2 | 3 | 10 | 175kg | 9 | 3 min | |
| Leg Extensions | 2 | 3 | 10 | 60kg | 9 | 1 min | Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe |
| Standing Calf Raises | 1 | 3 | 10 | 185kg | 9 | 3 min | |
| Hanging Leg Raises | 4 | 12 | 3 min | Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum. |
Quads did well today with closer leg raisesDate: 21/01/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | 45 minute walk on the treadmil post workout.
Bodyweight: 107
Training: Day 2: Lower Body - Quad Emphasis
Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight
Exercise Warm-Up Sets Working Sets Target Reps Load RPE Rest Notes Lying Leg Curl 3 3 8 51kg 9 3 min Pin your hips
into the pad, brace your abs and then focus on lifting the
weight with only your hamstringsBelt Squat - Heal Wedge 4 3 10 97.5kg 10 4 min V-Stance Cybex Squat Press 2 3 10 175kg 9 3 min Leg Extensions 2 3 10 60kg 9 1 min Pin your hips down and back in the seat, grab the han-
dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes
back towards your shin. If you want more teardrop (VMO) point your toeStanding Calf Raises 1 3 10 185kg 9 3 min Hanging Leg Raises 4 12 3 min Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.
nicely done. Have you finished out with planks?
I really want to grow my quads its one of my goals. When i get lean i get a pretty narrow waste, id really like to have a thick x-frame at some point.Quads did well today with closer leg raises
Add the planks and you'll have a tight core along with the quadzilla quads
Thanks mate, ill add them in, no reason why i cant be doing some whilst im at home on days off too. Dont need a gym to get that midsection in check !Add the planks and you'll have a tight core along with the quadzilla quads
Getting tight in the core is legit bro thats what i have all my clients do
@LevButlerov @Npcclassicphysique champ
Will do mateyou're going to even get better bro
waiting for you to be back broHey mate thanks for checking in ! I sure am back in the gym Thursday Friday
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Incline Bench Press | 3 | 3 | 8 | 80kg | 9 | 4 min | |
| Slight Decline Machine Press | 2 | 3 | 10* | 90 | 10 | 3 min | |
| Incline Dumbbell Flys | 2 | 3 | 10* | 17.5kg | 9 | 3 min | |
| Landmin Single Arm Rows | 4 | 4 | 8 | 25kg | 9 | 2 min | 2 warm-up + 2 feeder sets |
| Assissted Pull-Ups | 1 | 4 | 10 | 75kg | 9 | 3 min | Slightly wider than shoulder width, pronated grip |
| Hammer Strength Shoulder Press | 2 | 3 | 8* | 70kg | 9 | 3 min | |
| Watson Lateral Raise | 2 | 3 | 10* | 36.5kg | 9 | 1 min | |
| Seated Inlince Bench Curls | 1 | 2 | 11 | 7.5kg | 10 | 1 min | |
| Preacher Cable Curls | 2 | 2 | 15/15 | 10/5kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Dual Rope Triceps Extensions | 2 | 2 | 10* | 18.75kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
Deep sleep is good, do you have fiber count on this? and any fish oils?
Yeah fibre is saying 35 grams and I take two fish oil capsules with every meal
I work in health care (medical field) and i'm very fortunate to have a nice amount of time off for holidays
Thanks guys, feels good to be back in the gym. Noticed i'm weaker in the biceps and shoulders then when I left, chest and legs seem to be the same !
I was hoping that would be the case
In all I was pretty sensible with my food.
2 tbps of psyllium husk right? @VitalGainsYeah fibre is saying 35 grams and I take two fish oil capsules with every meal
Im currently not taking psyllium husk, but id be happy to start adding it in !
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Lying Leg Curl | 3 | 3 | 8 | 53kg | 9 | 3 min | Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings. |
| Belt Squat - Heal Wedge | 4 | 3 | 10 | 135kg | 10 | 4 min | |
| V-Stance Cybex Squat Press | 2 | 3 | 10 | 175kg | 9 | 3 min | |
| Leg Extensions | 2 | 3 | 10 | 62.5kg | 9 | 1 min | Pin your hips down and back in the seat. Note: If you want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toes. |
| Standing Calf Raises | 1 | 3 | 10 | 185kg | 9 | 3 min | |
Super Set: Hanging Leg Raises + Plank 45s | 4 | 12 | 3 min | Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum. |
@VitalGains this is a great update man. Very detailed nice work man.
Yeah running the same meals as before. No im not, never done it before so dont know anything about it to be honest!
Thanks mate
@VitalGains its the best when come back from holiday and dont gain as much weight as you thought!
you still sore? you legit bro
Yeah chest and back are slightly sore still this morning upon waking, but ok to train i feel. Legs feel pumped still and sore, so foam roller tonight and back at legs tomorrow night !
Its a great feeling. Ive never been the best at choosing food wisely, but i must have done pretty good !
@VitalGains Keep up the good work bro........
Thanks mate will do.
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Meadows Row | 4 | 3 | 8 | 40 kg | 9 | 4 min | Get a solid base, keep your back flat and drive your elbow up |
| Seated Cable Row | 3 | 3 | 10 | 54 kg | 10 | 3 min | Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion |
| Pull Over Machine | 2 | 3 | 10 | 55 kg | 9 | 1 min | It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here. |
| Incline Dumbbell Press | 4 | 4 | 8 | 50 kg | 9 | 3 min | |
| Slight Decline Machine Press - Neutral Grip | 3 | 4 | 10 | 60 kg | 9 | 3 min | |
| Cable Y Raise | 2 | 3 | 8 | 6.25 kg | 9 | 1 min | Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure |
| Reverse Cable Cross Over - Bench | 2 | 3 | 10 | 12.5 kg | 9 | 1 min | |
| Preacher Cable Curls | 1 | 2 | 15/15 | 15/7.5 | 10 | 2 min | Single-arm, seated sideways |
| Dual Rope Triceps Extensions | 2 | 2 | 12 | 14 kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Overhead Tricep Extension | 2 | 2 | 10 | 17.5 kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
Deep sleep is important, @VitalGains , I think you can up the reps on the pull over to get the stretch.Date: 09/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 22mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 14 hr shift at work, so moved plenty on the job today.
Bodyweight: 107.7 kg - Lowest weight yet !
Training: Day 3: Upper body focused - Back emphasis
Long work day today but still made it to the gym after ! New habits are forming
Exercise Warm-Up Sets Working Sets Target Reps Load RPE Rest Notes Meadows Row 4 3 8 40 kg 9 4 min Get a solid base, keep your back flat and drive your elbow up Seated Cable Row 3 3 10 54 kg 10 3 min Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion Pull Over Machine 2 3 10 55 kg 9 1 min It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here. Incline Dumbbell Press 4 4 8 50 kg 9 3 min Slight Decline Machine Press - Neutral Grip 3 4 10 60 kg 9 3 min Cable Y Raise 2 3 8 6.25 kg 9 1 min Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure Reverse Cable Cross Over - Bench 2 3 10 12.5 kg 9 1 min Preacher Cable Curls 1 2 15/15 15/7.5 10 2 min Single-arm, seated sideways Dual Rope Triceps Extensions 2 2 12 14 kg 10 1 min 15 reps drop weight by 50% followed by another 15 reps Overhead Tricep Extension 2 2 10 17.5 kg 10 1 min Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex
Will do mate
Play on updatesWill do mate
Will do mate. Ive got to get a better routine together before night shifts, no reason why i cant get something in !
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Seated Leg Curl | 3 | 3 | 8 | 61kg | 9 | 3 min | You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps. |
| Cybex Squat Press - High and Wide | 4 | 3 | 12 | 175kg | 10 | 3 min | Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad. |
| Walking Lunges - Kettle bell | 2 | 3 | 10 each side | 24kg | 9 | 3 min | If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright. |
| Lying Leg Curl | 2 | 3 | 10 | 53kg | 9 | 3 min | Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs. |
| Seated Calf Raises | 1 | 3 | 10 | 80kg | 9 | 2 min | NO bouncing out of the bottom, and then drive all the way up onto your toes. |
Super Set: Hanging Leg Raises + Plank 45s | 4 | 12/45s | 3 min | Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum. |
@VitalGains deep sleep is good almost 9 hours you doing a lot of sleep bro
Sure am mate, i fell like im noticing changes in the mirror !
Thanks mate will do
Who did the notes?
I did
with some help from John Meadows
you're clearly changing bro
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