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Can't say as I've ever heard of it happening on a forum
Meals sound great. Sourdough is super popular and delicious!
Happy Monday Everyone !
This week we are heading into Week 3 - How the time has flown !
This was a super late night session that i had so wasn't feeling 100% energised but we got in and got it done
I didn't do my last exercise because I left my ankle straps at home and I have been training out of a different gym the last few days , but if they had a plate loaded kick back I would have done that !
As you can below food has been increased , and honestly feels so much better having a bit of extra food , strength is still going up which is a plus ! But i like to keep my food basic because then i dont have to think to much about things lol
Date : Monday 27th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
Train Hard , Eat your Food , Pin your Growth, Get Large !
This week we are heading into Week 3 - How the time has flown !
This was a super late night session that i had so wasn't feeling 100% energised but we got in and got it done
I didn't do my last exercise because I left my ankle straps at home and I have been training out of a different gym the last few days , but if they had a plate loaded kick back I would have done that !
As you can below food has been increased , and honestly feels so much better having a bit of extra food , strength is still going up which is a plus ! But i like to keep my food basic because then i dont have to think to much about things lol
Date : Monday 27th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
Train Hard , Eat your Food , Pin your Growth, Get Large !
Attachments
This been my jam lately!! Been using no yolks egg noodels.
@mads Sourdough bread with organic butter is so bomb!
@mads great glute back video sister
thank you and i have to say the ladies have the BEST looking food, like something nice to look at, the bros always throwing up crewed up steak (no hate brothers i eat just like that too lol)
your volume is very good i see a lot of 11-15 reps sista stay strong
I like the kicks also
Happy Tuesday everyone !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
lets get it sister!! 
Hey Everyone
Like I said few days behind with logging but lets pretend today is Wednesday lol !
I will drop my back and shoulder session from today ( Friday ) on Saturday then back with legs again on Sunday
Day 2 of menstrual cycle and not going to lie if I had the option to lay in bed all day I would - I felt like utter shit , super tired , sluggish , cravings for food that I haven't had in forever , didn't want to train - but when i finally got into the gym i wasn't going in with the expectation of pushing heavy shit because I knew my body wasn't going to be up for it , some movements felt good and others felt shit . My leg press went up in weight and so did my lunges but other than that the others stayed the same / less than last week and thats totally okay - as females especially during this time we are going to feel weaker and less energised than other times but its how we handle it and if we give into those cravings and thoughts just to get a quick hit of dopamine and then we feel like fucking shit again after is what matters !
Anyways enough of me going on time for the numbers of the day !
Stats :
BF %. 23.7%
SMM 29.9KG
BW: 68.9KG
Date : Wednesday 29 January 2025
Fasted Weight : 68.9 g
Training Split : Quads
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
W1 : 89 x 10 89 x 10 89 x 10
W2: 103 x 10. 103 x 10. 103 x 10
W3: 124 x 10. 117 x 10. 117 x 10
B2: Standing Hamstring curl 3 x 10
W1 : 7.5 x 10 7.5 x 10 5 x 10
W2 : 10 x 10. 10 x 10. 7.5 x 10
W3: 12.5 x 10. 10 x 10. 10 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
W1 : 50x8. 30 x 12
W2 : ----------
W3: 45 x 8 ( Only completed 1 set just wasn't feeling it at all )
B1: Leg press 3 x 10-12
W1 : 140 x 10 120 x 15. 120 x 12
W2 : 160 x 15 180 x 10. 150 x 12
W3: 190 x 10 160 x 12 160 x 9
C1: Leg extension 3 x 12-15
W1 : 54 x 15. 54 x 11. 47 x 15
W2 : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
W3: 56.5 x 13 56.5 x 10 54 x 8 + 5
D1: Front Foot Elevated lunge 3 x 10
W1 : 15 x 13 15 x 10. 12.5 x 11
W2: 17.5 x 12 17.5 x 10. 15 x 12
W3: 22.5 x 13. 22.5 x 10. 17.5 x15
Super slack with photos and vidoes of the week training . Ive actually been using a log book to log my sessions instead of google sheets this week just to keep off my phone in the gym , as I've been leaving it at the front desk as i find myself scrolling through social media during rest periods and next thing I know its been nearly 5 mins - would leave in the car but you know I cant train without my music playing !
Like I said few days behind with logging but lets pretend today is Wednesday lol !
I will drop my back and shoulder session from today ( Friday ) on Saturday then back with legs again on Sunday
Day 2 of menstrual cycle and not going to lie if I had the option to lay in bed all day I would - I felt like utter shit , super tired , sluggish , cravings for food that I haven't had in forever , didn't want to train - but when i finally got into the gym i wasn't going in with the expectation of pushing heavy shit because I knew my body wasn't going to be up for it , some movements felt good and others felt shit . My leg press went up in weight and so did my lunges but other than that the others stayed the same / less than last week and thats totally okay - as females especially during this time we are going to feel weaker and less energised than other times but its how we handle it and if we give into those cravings and thoughts just to get a quick hit of dopamine and then we feel like fucking shit again after is what matters !
Anyways enough of me going on time for the numbers of the day !
Stats :
BF %. 23.7%
SMM 29.9KG
BW: 68.9KG
Date : Wednesday 29 January 2025
Fasted Weight : 68.9 g
Training Split : Quads
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
W1 : 89 x 10 89 x 10 89 x 10
W2: 103 x 10. 103 x 10. 103 x 10
W3: 124 x 10. 117 x 10. 117 x 10
B2: Standing Hamstring curl 3 x 10
W1 : 7.5 x 10 7.5 x 10 5 x 10
W2 : 10 x 10. 10 x 10. 7.5 x 10
W3: 12.5 x 10. 10 x 10. 10 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
W1 : 50x8. 30 x 12
W2 : ----------
W3: 45 x 8 ( Only completed 1 set just wasn't feeling it at all )
B1: Leg press 3 x 10-12
W1 : 140 x 10 120 x 15. 120 x 12
W2 : 160 x 15 180 x 10. 150 x 12
W3: 190 x 10 160 x 12 160 x 9
C1: Leg extension 3 x 12-15
W1 : 54 x 15. 54 x 11. 47 x 15
W2 : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
W3: 56.5 x 13 56.5 x 10 54 x 8 + 5
D1: Front Foot Elevated lunge 3 x 10
W1 : 15 x 13 15 x 10. 12.5 x 11
W2: 17.5 x 12 17.5 x 10. 15 x 12
W3: 22.5 x 13. 22.5 x 10. 17.5 x15
Super slack with photos and vidoes of the week training . Ive actually been using a log book to log my sessions instead of google sheets this week just to keep off my phone in the gym , as I've been leaving it at the front desk as i find myself scrolling through social media during rest periods and next thing I know its been nearly 5 mins - would leave in the car but you know I cant train without my music playing !
