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Approved Log VitalGains Log — Learning in the Present, Gaining in the Future
- Thread starter VitalGains
- Start date
John Meadows is definitely a legend and he's helped so many people, one of the few dudes that are respected
Noticing changes in the mirror is awesome. That and when clothes start fitting differently.
@VitalGains nice work man. Like the update
@VitalGains awesome work right here!!
Thanks guys, feeling fitter by the day and my mindset is changing also !
Thank you, by having the notes when i get to the exercise it slows me down. I really try and read the notes and concertrate on the feeling im trying to achieve. Makes it easier with my progession also, if i have to stay at the same weight for a few weeks and increase rep targets to get the right feeling then so be it
I have learnt so much from John Meadows exercise advice, he really was a legend. We lost a good one too early ! Every person that has interviewed him or worked with him on youtube speaks to highly of him also, he must have been a great person to work with/get to know.
Date: 17/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 106.1 kg
Training: Day 1: Upper body focused - Chest Emphasis
+ 1 next to reps means that each week i will increase the reps by +1,+2,+3 etc until ive done this 4 times then i increase the weight and go back to sets of 10, my way of doing double progression.
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 106.1 kg
Training: Day 1: Upper body focused - Chest Emphasis
+ 1 next to reps means that each week i will increase the reps by +1,+2,+3 etc until ive done this 4 times then i increase the weight and go back to sets of 10, my way of doing double progression.
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Incline Bench Press | 3 | 3 | 8 | 65kg | 9 | 4 min | |
| Slight Decline Machine Press | 2 | 3 | 10+1 | 90 | 10 | 3 min | |
| Incline Dumbbell Flys | 2 | 3 | 10+1 | 15kg | 9 | 3 min | |
| Landmine Single Arm Rows | 3 | 4 | 8 | 27.5kg | 9 | 2 min | |
| Assissted Pull-Ups | 1 | 4 | 10 | 73kg | 9 | 3 min | Slightly wider than shoulder width, pronated grip |
| Hammer Strength Shoulder Press | 2 | 3 | 8+1 | 65kg | 9 | 3 min | |
| Dumbell Lateral Raise | 2 | 3 | 10+1 | 16kg | 9 | 1 min | |
| Seated Inlince Bench Curls | 1 | 2 | 10+1 | 10g | 10 | 1 min | |
| Preacher Cable Curls | 2 | 2 | 15/15 | 15/7.5kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Dual Rope Triceps Extensions | 2 | 2 | 10+1 | 18.kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
Smashing it bruzzy!!
LevButlerov
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You kept waking up? Have you gotten Valerian root into your routine? @VitalGains
+1 will be good and add +2 on some.
Thanks mate
No ive been sleeping really well. Getting up early is making me tired by the end of the day and my mind is doing alot better at turning off.
Thank you!
Date: 06/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 03mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 106
Diet:
Nil changes eating the same meals.
Training: Day 2: Lower Body - Quad Emphasis
Continuing to see that my legs are getting stronger and stronger week by week. Im hoping ill have some beast legs by the wedding ! Calves are looking great !
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 03mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 106
Diet:
Nil changes eating the same meals.
Training: Day 2: Lower Body - Quad Emphasis
Continuing to see that my legs are getting stronger and stronger week by week. Im hoping ill have some beast legs by the wedding ! Calves are looking great !
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Lying Leg Curl | 3 | 3 | 8 | 55.5kg | 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 | 137.5kg | 10 | 4 min | |
| V-Stance Cybex Squat Press | 2 | 3 | 10 | 177.5kg | 9 | 3 min | |
| Leg Extensions | 2 | 3 | 10 | 65kg | 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 | 187.5kg | 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. |
Update:
Everything is progressing nicely. The weight is coming down steadily and my strength for the most part is maintaing the way id want. Upper body is weaker then the lower, in the sense that legs are continuing to progress in weight week by week, but the upper has reached a stinking point. Having to utilise double progression on the upper body by keeping the weight the same and increasing the reps week to week.
PED's/Supplements:
Today marks a week that i have started taking @Driven-Nutrition Kaizen. Im taking 1mL 30 minutes before pre-workout. All i can say is wow, im definetley noticing an increase in energy during the workout im also noticing improvements in my recovery. Last week for example i had overlapping DOM's from my upper day 1 - Chest focus, whereby i had to delay my second upper day 2 - Back focus. This was also the same story for the lower body day 1 - Quads focus and lower day 2 - Glute/Ham focus. Being able to recover and not having overlapping DOM's is massive for me and i will continue to monitor as its to early to definitively say after 1 week.
Further, i have added in @Driven-Nutrition SLU-PP-332 at 1500 mcg daily - or 500 mcg (0.25mL) upon waking before fasted cardio/breakfast, lunch and dinner. To early to state what my verdict is, but i feel like i have a noticeable change in my face and body overall, ill continue these alone for now as they are working and i feel great. Big thank you to @B3rnie who has provided some great information over on Drivens thread, im very happy with the products thus far !
I was going to add in some Cardarine from @Raptor Labs but what im taking now is working so i dont want to overcomplicate my regimen. When i hit a plateau ill add in some cardarine and see what happens. Sorry @Raptor Labs for not getting back to you and your rep on Threema but i feel that i need to understand what im taking is doing for my body. If i add in too many things to early i want know whats doing what and i really want to learn how my body/supplementation works for me.
Everything is progressing nicely. The weight is coming down steadily and my strength for the most part is maintaing the way id want. Upper body is weaker then the lower, in the sense that legs are continuing to progress in weight week by week, but the upper has reached a stinking point. Having to utilise double progression on the upper body by keeping the weight the same and increasing the reps week to week.
PED's/Supplements:
Today marks a week that i have started taking @Driven-Nutrition Kaizen. Im taking 1mL 30 minutes before pre-workout. All i can say is wow, im definetley noticing an increase in energy during the workout im also noticing improvements in my recovery. Last week for example i had overlapping DOM's from my upper day 1 - Chest focus, whereby i had to delay my second upper day 2 - Back focus. This was also the same story for the lower body day 1 - Quads focus and lower day 2 - Glute/Ham focus. Being able to recover and not having overlapping DOM's is massive for me and i will continue to monitor as its to early to definitively say after 1 week.
Further, i have added in @Driven-Nutrition SLU-PP-332 at 1500 mcg daily - or 500 mcg (0.25mL) upon waking before fasted cardio/breakfast, lunch and dinner. To early to state what my verdict is, but i feel like i have a noticeable change in my face and body overall, ill continue these alone for now as they are working and i feel great. Big thank you to @B3rnie who has provided some great information over on Drivens thread, im very happy with the products thus far !
I was going to add in some Cardarine from @Raptor Labs but what im taking now is working so i dont want to overcomplicate my regimen. When i hit a plateau ill add in some cardarine and see what happens. Sorry @Raptor Labs for not getting back to you and your rep on Threema but i feel that i need to understand what im taking is doing for my body. If i add in too many things to early i want know whats doing what and i really want to learn how my body/supplementation works for me.
LevButlerov
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@VitalGains Good training and I'm happy to see you're on cardarine and slu, want to see you really lean out.
No. The underlined is what he did
Thank you, really looking forward to what the next 12 months brings.
Date: 20/03/2025
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 - 1 hr walk fasted upon waking.
Bodyweight: 105.7 kg
Training: Day 3: Upper body focused - Back emphasis
Every week i train my back my mind muscle connection is improving. I can feel my lats and other back muscles engaging now
Diet:
Slight change to the food, was feeling abit bored of eggs first thing in the morning, was especially hard to stomach them at 4:30 am when i head off to work.
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 - 1 hr walk fasted upon waking.
Bodyweight: 105.7 kg
Training: Day 3: Upper body focused - Back emphasis
Every week i train my back my mind muscle connection is improving. I can feel my lats and other back muscles engaging now
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Meadows Row | 4 | 3 | 8 | 22.5 kg | 9 | 4 min | Get a solid base, keep your back flat and drive your elbow up |
| Seated Cable Row | 3 | 3 | 10 | 56.5 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+1 | 555 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 | 55 kg | 9 | 3 min | |
| Slight Decline Machine Press - Neutral Grip | 3 | 4 | 10 | 62.5 kg | 9 | 3 min | Go up in weight next week to 70kg to easy ! |
| Cable Y Raise | 2 | 3 | 8 | 7.5 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 | 15 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 | 10+1 | 18 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 |
Diet:
Slight change to the food, was feeling abit bored of eggs first thing in the morning, was especially hard to stomach them at 4:30 am when i head off to work.
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Im walking a track in the national park near my house daily its a 4.8 km round trip with alot of elevation. My whoop broke so cant post the stats on it but im sweating and in sections i can feel it would be hard to hold a conversation. The only day i dont do this is before my day shifts as i start work at 5:30.
I also play 18 holes of golf on my days off, i have a golf simulator in my garage and practice on it heaps. Plus we live on a pretty large block and the yard work alone makes me very tired.
I really should have posted more about what im doing cardio wise !
Thanks mate
ill keep updating as things change !
You're giving some good tips along with your workouts.
That's really cool to see.
That's really cool to see.
Eating the same meals might sound boring but it provides consistency which is the key.
Killing it bro! Side note what's simulator you running? Was thinking of trying to set up with the rapsodo pro so I can take it on the range too. What are you playing off?
@VitalGains im interested too bro had to look up these golf simulators to understand lol
Hey mate, I have a uneekor eye mini, I love taking mine to the range and I also use it in my garage with GSPRO ! My current handicap is 3.4 I try and play comp at my local course once a fortnight as im very spoiled having the sim downstairs, I turn on the AC and play with no wait times
If you are thinking of getting one you should, they are worth it if you have time to use it and practice, plus it great cardio.Ps. I forgot to add I have used my mates rapsodo pro many times and it's great. Plus they have integration with GSPRO coming very soon if its not already out
@Npcclassicphysique champ They are great fun, I get the guys over from work and we play on a team together all the time. My brothers kids love it too ! As I said above the launch monitor I have is a uneekor eye mini and the software I run is called GSPRO.
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I want one so bad haha, im off ga 7.2 currently but just dont have time with work to get it down further. If nothing else it can keep me swinging frequently, short game will take the biggest hit in winter when daylight savings disappears. Oh well only a club golfer at the end of the day haha.Hey mate, I have a uneekor eye mini, I love taking mine to the range and I also use it in my garage with GSPRO ! My current handicap is 3.4 I try and play comp at my local course once a fortnight as im very spoiled having the sim downstairs, I turn on the AC and play with no wait times
Ps. I forgot to add I have used my mates rapsodo pro many times and it's great. Plus they have integration with GSPRO coming very soon if its not already out
@Npcclassicphysique champ They are great fun, I get the guys over from work and we play on a team together all the time. My brothers kids love it too ! As I said above the launch monitor I have is a uneekor eye mini and the software I run is called GSPRO.
Well you have achieved what less then %5 of golfers do, so well done for being such a great club golfer. Id say its still a worthy investment and if you can set up a structured wedge matrix, and practice it atleast twice a weak i promise your HC will come down. The best part of my game is within 110 metres and i can thank that to my LM. Sure i miss greens and fairways just like everyone else, but i get out of trouble alot. LMs are great for repeating hard shots. I set my self up in the rough behind treess, all sorts of shitty situations and try and get out. Sure a mat is more forgiving but it does help me on the course knowing the feeling, i just think about not hitting it thin and im golden.
Not a big golf guy here bro im more of a muscle guy lol
@VitalGains awesome log right here! Great info!
@VitalGains nice work man. Really putting it in.
Thanks mate and yes for sure inside 100 every shot can either apply or reduce pressure of the next shot so this is definitely where the magic needs to happen. I think im gonna pull the trigger, what projector or you running?
I have a short throw distance from my mat to the wall so my options were limited. I went with the Optoma GT2160HDR, but to be honest before i had the projector screen i was just using a 4k TV. Sure doesnt have the same cool factor as the projector set up, but it worked just the same.
Yeah I think i might go down the TV route the money I save i can put towards the better software. Thanks again mate and sorry to hijack you log for golf talk haha. Getting me excited pennant again today. Lucky for me the district I play in has scratch, div 1 and div 2. So it gives alot of golfers a chance to play.
I think that's the best decision I played with a TV for 2 years before upgrading to the projector
Ahh nice good luck !No problem at all if you have any questions always happy to help !
LevButlerov
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This golf talk is making me research doing this at home lolI think that's the best decision I played with a TV for 2 years before upgrading to the projector
No problem at all if you have any questions always happy to help !
Hahhahah yes you totally should !
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I'm too into muscles to do it I think lol
Thank you
Date: 21/03/25
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Went to the gym after work.
Bodyweight: 105.8 kg
Training: Day 4: Lower Body - Ham/Glute Emphasis
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Went to the gym after work.
Bodyweight: 105.8 kg
Training: Day 4: Lower Body - Ham/Glute Emphasis
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Seated Leg Curl | 3 | 3 | 8 | 63.5kg | 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 | 177.5kg | 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 | 25kg | 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 | 55.5kg | 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. |
| Horizontal Calf - Sing Leg | 1 | 3 | 10 | 82.5kg | 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 | 2 min | Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum. |
Date: 26/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 104.2
Training: Day 1: Upper body focused - Chest Emphasis
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 104.2
Training: Day 1: Upper body focused - Chest Emphasis
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Incline Bench Press | 3 | 3 | 8 | 67.25kg | 9 | 4 min | |
| Slight Decline Machine Press | 2 | 3 | 10+1 | 90kg | 10 | 3 min | |
| Incline Dumbbell Flys | 2 | 3 | 10+2 | 15kg | 9 | 3 min | |
| Landmine Single Arm Rows | 3 | 4 | 8 | 30kg | 9 | 2 min | |
| Assissted Pull-Ups | 1 | 4 | 10 | 68kg | 9 | 3 min | Slightly wider than shoulder width, pronated grip |
| Hammer Strength Shoulder Press | 2 | 3 | 8+2 | 65kg | 9 | 3 min | |
| Watson Lateral Raise | 2 | 3 | 10+2 | 33kg | 9 | 1 min | |
| Seated Inlince Bench Curls | 1 | 2 | 10+2 | 10kg | 10 | 1 min | |
| Preacher Cable Curls | 2 | 2 | 15/15 | 15/7.5kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps - 20/10 next week. |
| Single Arm Rope Tricep Extension | 2 | 2 | 10+2 | 9kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex |
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Keep up the good work, boss, we love what you're doing here.
@VitalGains keep out the good work man.
Yes mate that is correct
Nice update man. Loving this upper body session.
@VitalGains Great workout log! You've got a well-structured upper body routine with a good mix of compound and isolation exercises. The detailed notes on target reps, load, RPE, and rest times are helpful for tracking progress and making adjustments. Awesome work!
good sets I see you growing from this
Thank you everyone
Thanks guys, feeling really good. Definetley noticing improvements in the mirror. Will do progress photo updates shortly im almost at 10kg of weight loss.
Date: 27/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 03mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 104.4
Training: Day 2: Lower Body - Quad Emphasis
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 03mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 104.4
Training: Day 2: Lower Body - Quad Emphasis
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Lying Leg Curl | 3 | 3 | 8 | 58kg | 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 | 140kg | 10 | 4 min | |
| V-Stance Cybex Squat Press | 2 | 3 | 10 | 180kg | 9 | 3 min | |
| Leg Extensions | 2 | 3 | 10 | 67.5kg | 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 | 190kg | 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. |
Date: 29/03/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 104.5 kg
Training: Day 3: Upper body focused - Back emphasis
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 104.5 kg
Training: Day 3: Upper body focused - Back emphasis
| Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
|---|---|---|---|---|---|---|---|
| Meadows Row | 4 | 3 | 8 | 25 kg | 9 | 4 min | Get a solid base, keep your back flat and drive your elbow up. 30 kg next week |
| Seated Cable Row | 3 | 3 | 10 | 59 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+2 | 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 | 60 kg | 9 | 3 min | |
| Slight Decline Machine Press - Neutral Grip | 3 | 4 | 10 | 70 kg | 9 | 3 min | 80 kg next week |
| Cable Y Raise | 2 | 3 | 8 | 8.75 kg | 9 | 1 min | |
| Reverse Cable Cross Over - Bench | 2 | 3 | 10 | 20 kg | 9 | 1 min | |
| Preacher Cable Curls | 1 | 2 | 15/15 | 20/10 | 10 | 2 min | Single-arm, seated sideways |
| Single Arm Triceps Extensions | 2 | 2 | 10+2 | 9 kg | 10 | 1 min | 15 reps drop weight by 50% followed by another 15 reps |
| Overhead Tricep Extension | 2 | 2 | 10 | 20 kg | 10 | 1 min | Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex Noticing left tricep significantly weaker then the left. Isolation work next block. |
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10kgs weight loss I'm guessing all fat loss is perfect! love the strong effort you're putting in. The latest training is perfect but what about cardio?
It is massive, cardio is going smoothy. I do 1 hr of walking fasted upon waking. Working a treat so far !
Killer effort legend
Thanks mateKiller effort legend
1 hour of fasted walking bro! sweet up
@VitalGains Good detailed updates bro.......
