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@Allupfromhere Good detailed updates bro........
Approved Log Chapter 3 - Time to get serious - Testosterone Masteron HGH Retatrutide Cycle Log
- Thread starter Allupfromhere
- Start date
Upper 1 Monday
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
61kg x10
40kg x15
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
60kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
7.5kg x11
5kg x15 - 20 second rest
5kg x11
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
80kg x12
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
59kg x10
41kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
40kg x10
20kg x15 - 20 second rest
20kg x12
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
35kg x13
20kg x15 - Dropset
15kg x12
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
11.25kg x15
11.25kg x14
6.25kg x15 dropset
3.5kg x15
6.25kg x15 dropset
3.5kg x15
Steps 17,406
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
220ml almond milk
Yopro protien yoghurt
2.
250g chicken breast
200g Greek salad
3.
250g chicken breast
200g Greek salad
Preworkout.
Wpi shake
1 Abe's natural bagel
3 rice cakes
25g St dalfour natural jam
Intra.
50g cyclic dextrose
Eaa's
200ml organice coconut water
With added water.
Postworkout.
250g chicken breast
125g cup jasmine rice
100g broccoli
Kcals 2674
Protein 249
Carbs 237
Fats 76
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
61kg x10
40kg x15
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
60kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
7.5kg x11
5kg x15 - 20 second rest
5kg x11
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
80kg x12
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
59kg x10
41kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
40kg x10
20kg x15 - 20 second rest
20kg x12
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
35kg x13
20kg x15 - Dropset
15kg x12
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
11.25kg x15
11.25kg x14
6.25kg x15 dropset
3.5kg x15
6.25kg x15 dropset
3.5kg x15
Steps 17,406
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
220ml almond milk
Yopro protien yoghurt
2.
250g chicken breast
200g Greek salad
3.
250g chicken breast
200g Greek salad
Preworkout.
Wpi shake
1 Abe's natural bagel
3 rice cakes
25g St dalfour natural jam
Intra.
50g cyclic dextrose
Eaa's
200ml organice coconut water
With added water.
Postworkout.
250g chicken breast
125g cup jasmine rice
100g broccoli
Kcals 2674
Protein 249
Carbs 237
Fats 76
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I noticed your protein is very high, how do you feel on the training? must be strong @Allupfromhere
And why do you have intra workout carbs? I dont think you need them imo.
Feeling good with training brother strength is right up there for sure.
Workout out in the afternoon yesterday and most of my carbs are based either side of my workout. Being lasted in the day I moved some of the carbs Intra workout so I didnt have a huge amount post workout right before bed. The actual amount of daily carbs hasnt change and was actually slightly lower then target amount.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Try to get honey if you do intra workout carbs not dextrose or coconut.
Sorry auto correct has mixed that up, it was cyclic dextrin not dextrose. Coconut water was for the electrolytes is all brother.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I understand but like I said go slow maybe consider amino acids mixed with honey.
Good workout bro. And Getting those steps in!
Thanks bro! Wish I could say they steps were by choice
easy bonus for the day none the less.
Legs 1 Tuesday
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Captains chair leg raise
3x10-12
Tempo 3-1-1-1
15
15
12
Abductors
1x8-10 - 1x15-18
Tempo 3-2-1-2
145kg x9
85kg x16
Pendulum squat
1x8-10 1x15-18
Tempo 3-1-1-1
40kg x10
20kg x16
Seated hamstring curl
1x8-10 1x15-18RP
Tempo 3-2-1-2
77.5kg x10
40kg x15 - 20 second rest
40kg x15
Stiff leg Deadlift
1x6-8 1x10-12
Tempo 3-1-1-1
100kg x11
60kg x116
45deg incline leg press
1x8-10 1x12-15
Tempo 3-1-1-1
300kg x10
200kg x17
Standing calf raises
2x8-10 1x15-18DS
175kg x11
175kg x11
125kg x15 dropset
85kg x14
Daily steps 14,479
Food:
TD - 2540kcal - P250/C250/F60
NTD - 2220kcal - P250/C170/F60
1.
95g freedom foods rice puffs
160g chobani fit yoghurt
2.
250g chicken breast
125g cup jasmine rice
Preworkout.
60g rice cakes
30g St dalfour all natural jam
160g chobani fit
Whey shake
Intra.
Eaa's
Carb x cyclic dextrin
Postworkout.
Whey shake
150g 90/10 ground beef
100g smart protien pasta by vetta
Total kcal 2351
Protien 227
Carbs 267
Fats 34
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Captains chair leg raise
3x10-12
Tempo 3-1-1-1
15
15
12
Abductors
1x8-10 - 1x15-18
Tempo 3-2-1-2
145kg x9
85kg x16
Pendulum squat
1x8-10 1x15-18
Tempo 3-1-1-1
40kg x10
20kg x16
Seated hamstring curl
1x8-10 1x15-18RP
Tempo 3-2-1-2
77.5kg x10
40kg x15 - 20 second rest
40kg x15
Stiff leg Deadlift
1x6-8 1x10-12
Tempo 3-1-1-1
100kg x11
60kg x116
45deg incline leg press
1x8-10 1x12-15
Tempo 3-1-1-1
300kg x10
200kg x17
Standing calf raises
2x8-10 1x15-18DS
175kg x11
175kg x11
125kg x15 dropset
85kg x14
Daily steps 14,479
Food:
TD - 2540kcal - P250/C250/F60
NTD - 2220kcal - P250/C170/F60
1.
95g freedom foods rice puffs
160g chobani fit yoghurt
2.
250g chicken breast
125g cup jasmine rice
Preworkout.
60g rice cakes
30g St dalfour all natural jam
160g chobani fit
Whey shake
Intra.
Eaa's
Carb x cyclic dextrin
Postworkout.
Whey shake
150g 90/10 ground beef
100g smart protien pasta by vetta
Total kcal 2351
Protien 227
Carbs 267
Fats 34
Rest day Wednesday
Pretty active rest day poured 1000sqm of concrete
lol. Will throw up my food and steps.
Appetite has been decreasing. Most likely from the reta, started with 1mg for my first week split into 3 doses and didnt feel much change then all of a sudden the last couple of days most of my cravings have disappeared. Was thinking of increasing the dose previously but will wait the week out to see if the current dose has caught up first.
Big shoutout to @ZenithHealth
A couple more weeks and a check in on bloodwork and if everything is still where it needs to be we are looking at pushing androgens up again. Will wait as see and work this part out with the coach.
Still pinning the silk from @ODINLABS and still been powering forward since day one with his support and his products. Definitely looking foward to cranking things up again with his compounds. Cant fault the man or any of his products and gonna see some big progress from the team at odinlabs. A massive thank you brother
Week 3 with @PopRox19 definitely reignited some fire and excitement into my journey with a new approach to training and nutrition. Workouts have been extremely humbling to say the least The bloke is a legend and genuinely loves the support and coaching enjoys answering all my questions maybe more then I like asking all of them haha. Keen for a big year with ya brother to kick things off
Daily steps: 21,270
Food:
1.
95g gluten free rice puffs freedom foods
200ml milk
40g wpi
2.
200g 90/10 ground beef (mince)
125 jasmine rice cup
3.
160g Chobani fit yoghurt
300g pineapple
4.
220g 90/10 lean beef
250g spudlite potato
35g protein water
Kcal 2065
Protein 190g
Carbs 188
Fats 52
Pretty active rest day poured 1000sqm of concrete
lol. Will throw up my food and steps.Appetite has been decreasing. Most likely from the reta, started with 1mg for my first week split into 3 doses and didnt feel much change then all of a sudden the last couple of days most of my cravings have disappeared. Was thinking of increasing the dose previously but will wait the week out to see if the current dose has caught up first.
Big shoutout to @ZenithHealth
A couple more weeks and a check in on bloodwork and if everything is still where it needs to be we are looking at pushing androgens up again. Will wait as see and work this part out with the coach.
Still pinning the silk from @ODINLABS and still been powering forward since day one with his support and his products. Definitely looking foward to cranking things up again with his compounds. Cant fault the man or any of his products and gonna see some big progress from the team at odinlabs. A massive thank you brother
Week 3 with @PopRox19 definitely reignited some fire and excitement into my journey with a new approach to training and nutrition. Workouts have been extremely humbling to say the least
The bloke is a legend and genuinely loves the support and coaching enjoys answering all my questions maybe more then I like asking all of them haha. Keen for a big year with ya brother to kick things offDaily steps: 21,270
Food:
1.
95g gluten free rice puffs freedom foods
200ml milk
40g wpi
2.
200g 90/10 ground beef (mince)
125 jasmine rice cup
3.
160g Chobani fit yoghurt
300g pineapple
4.
220g 90/10 lean beef
250g spudlite potato
35g protein water
Kcal 2065
Protein 190g
Carbs 188
Fats 52
training and diet is right up there bro you doing it right @Allupfromhere i can see protein going to 220 easy thoughRest day Wednesday
Pretty active rest day poured 1000sqm of concrete
Appetite has been decreasing. Most likely from the reta, started with 1mg for my first week split into 3 doses and didnt feel much change then all of a sudden the last couple of days most of my cravings have disappeared. Was thinking of increasing the dose previously but will wait the week out to see if the current dose has caught up first.
Big shoutout to @ZenithHealth
A couple more weeks and a check in on bloodwork and if everything is still where it needs to be we are looking at pushing androgens up again. Will wait as see and work this part out with the coach.
Still pinning the silk from @ODINLABS and still been powering forward since day one with his support and his products. Definitely looking foward to cranking things up again with his compounds. Cant fault the man or any of his products and gonna see some big progress from the team at odinlabs. A massive thank you brother
Week 3 with @PopRox19 definitely reignited some fire and excitement into my journey with a new approach to training and nutrition. Workouts have been extremely humbling to say the least
Daily steps: 21,270
Food:
1.
95g gluten free rice puffs freedom foods
200ml milk
40g wpi
2.
200g 90/10 ground beef (mince)
125 jasmine rice cup
3.
160g Chobani fit yoghurt
300g pineapple
4.
220g 90/10 lean beef
250g spudlite potato
35g protein water
Kcal 2065
Protein 190g
Carbs 188
Fats 52
and i cant wait to see your bloods
quadZILLA bro! tightNow this is nothing to some but it is to me
Finally getting some separation in my legs haha
@Allupfromhere , yeah, that good leg. Training is paying off for you. Definitely seeing some nice growth. You got something growing in your leg.Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
@Allupfromhere bro you lookin good!Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
quads look huge! much respect for this!
@Allupfromhere Bros. Definitely seeing some nice Improvement. Your legs are looking solid. Keep up the good work. We're proud of you.Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
Thanks brother
yeah protein is meant to be 250g daily was just a short day on the macros is all.Thank you brother
Your too kind bro, def not huge but we are starting to make progress haha
Thanks brother, been following your log on anabolex, bro you are a proper weapon! Best chest getting around and fuck your a big fella!!
Awesome manThanks brother
Thank you brother
Your too kind bro, def not huge but we are starting to make progress haha
Thanks brother, been following your log on anabolex, bro you are a proper weapon! Best chest getting around and fuck your a big fella!!
@Allupfromhere nothing better than some strong legs. A tree is most successful when it has a strong root and a strong trunk. That's what we like to see. Keep it up.Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
@Allupfromhere that isn't nothing at all. we can clearly see big growth in your leg. make sure you are hitting both sides and don't forget lower legs as well!Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
@Allupfromhere This is another excellent update. We are definitely seeing some nice improvements to your legs. That's what I like to see. Keep it up.Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
250 protein is big broThanks brother
bro love you !Thanks brother
Thank you brother
Your too kind bro, def not huge but we are starting to make progress haha
Thanks brother, been following your log on anabolex, bro you are a proper weapon! Best chest getting around and fuck your a big fella!!
bros EVO love!Thanks brother
Thank you brother
Your too kind bro, def not huge but we are starting to make progress haha
Thanks brother, been following your log on anabolex, bro you are a proper weapon! Best chest getting around and fuck your a big fella!!
love you man!Thank you brothers appreciate you all
EVO family loves you!Thank you brothers appreciate you all
that is what its all about!Thank you brothers appreciate you all
Look goodNow this is nothing to some but it is to me
Finally getting some separation in my legs haha
@Allupfromhere progress bro!Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
Upper 2 Thursday
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Smith machine shoulder press
2x8-10 1x10-12
Tempo 3-1-1-1
70kg x8
70kg x7
50kg x12
Chest Dips Raw
1x8-10 1x12-15
Tempo 3-1-1-1
8
12
Incline chest press plate load
1x8-10 1x15-18RP
Tempo 3-3-1-1-1
80kg x8
40kg x15 - 20 second rest
40kg x13
Lat pulldown D handle
1x8-10 1x15-18RP
Tempo 3-1-1-1
86kg x8
41kg x12 - 20 sec rest
41kg x9
Dumbbell row
1x8-10 1x12-15
Tempo 3-2-1-1
40kg x10
30kg x13
Machine low row
1x8-10 1x15-18RP
Tempo 3-2-1-1
80kg x9
40kg x15- 20 sec rest
40kg x12
Overhand tricep press down
1x12-15 2x15-20DS
Tempo 3-2-1-2
73kg x12
54kg x15
35kg x18
Machine preacher curls
2x12-15 2x15-20DS
Tempo 3-2-1-2
30kg x15 - 1 min rest
30kg x12
15kg x14
10kg x10
Making progress in different ways each workout. Finally familiar with everything now so to put the pedal down properly!
Daily steps 19,671
Food:
1.
60g oats
50g blueberries
220ml almond milk
20g mayvers organic peanut butter
2.
260g chicken breast
125g jasmine rice cup
Chobani yoghurt
Preworkout.
Whey shake
Cyclic dextrin
200ml coconut water
Eaa's
Postworkout meal.
200g spud lite potato
200g 90/10 ground beef
1 Abe's natural bagel
20g St dalfour all natural jam
35g protien water
Kcal 2520
Protein 239
Carbs 245
Fats 55
Fasted morning weight was 86.7KG
BP 120/62
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Smith machine shoulder press
2x8-10 1x10-12
Tempo 3-1-1-1
70kg x8
70kg x7
50kg x12
Chest Dips Raw
1x8-10 1x12-15
Tempo 3-1-1-1
8
12
Incline chest press plate load
1x8-10 1x15-18RP
Tempo 3-3-1-1-1
80kg x8
40kg x15 - 20 second rest
40kg x13
Lat pulldown D handle
1x8-10 1x15-18RP
Tempo 3-1-1-1
86kg x8
41kg x12 - 20 sec rest
41kg x9
Dumbbell row
1x8-10 1x12-15
Tempo 3-2-1-1
40kg x10
30kg x13
Machine low row
1x8-10 1x15-18RP
Tempo 3-2-1-1
80kg x9
40kg x15- 20 sec rest
40kg x12
Overhand tricep press down
1x12-15 2x15-20DS
Tempo 3-2-1-2
73kg x12
54kg x15
35kg x18
Machine preacher curls
2x12-15 2x15-20DS
Tempo 3-2-1-2
30kg x15 - 1 min rest
30kg x12
15kg x14
10kg x10
Making progress in different ways each workout. Finally familiar with everything now so to put the pedal down properly!
Daily steps 19,671
Food:
1.
60g oats
50g blueberries
220ml almond milk
20g mayvers organic peanut butter
2.
260g chicken breast
125g jasmine rice cup
Chobani yoghurt
Preworkout.
Whey shake
Cyclic dextrin
200ml coconut water
Eaa's
Postworkout meal.
200g spud lite potato
200g 90/10 ground beef
1 Abe's natural bagel
20g St dalfour all natural jam
35g protien water
Kcal 2520
Protein 239
Carbs 245
Fats 55
Fasted morning weight was 86.7KG
BP 120/62
Big workout, sets have increased hey?
When do you measure your BP ?
Not exactly increased im just logging them properly now i completely understand my workouts haha.
Measure bp first thing in the morning fasted bruzzy.
Measure bp first thing in the morning fasted bruzzy.
Ahh cool, ill try first thing, I'm getting crazy readings during the day
It will fluctuate during the day depending on stimulus, has soon you had eaten amongst others. I find morning the best for consistency 
Another thing to remember, I'm going to need memos everywhereIt will fluctuate during the day depending on stimulus, has soon you had eaten amongst others. I find morning the best for consistency
ill probably have to cut coffee back as well I've noticed it gets pretty high the more cups I have
@Allupfromhere can def see some definition coming through.Now this is nothing to some but it is to me
Finally getting some separation in my legs haha
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Trained big and you look amazing, real wide back nowCouple of photos post training from last night
@Allupfromhere
Thanks legend appreciate the kind words!Trained big and you look amazing, real wide back now
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Happy to have you in the EVO familyThanks legend appreciate the kind words!
Legs 2 Friday
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Cable rope crunches
3x10-12
Tempo 3-1-1-1
73kg x11
73kg x11
73kg x8
Machine hip extention
1x8-10 1x15-18RP
Tempo 3-2-1-2
80kg x10
40kg x15 - 20 sec rest
40kg x12
Leg extension
1x8-10 1x15-18
Tempo 3-2-1-2
75kg x10
45kg x12
Hack squat
2x8-10 1x15-18
Tempo 3-2-1-2
120kg x10
120kg x12
40kg x19
Standing hamstring curl
1x8-10 1x12-15
Tempo 3-2-1-2
20kg x10
10kg x14
Unilateral leg press
1x8-10 1x12-15
Tempo 3-2-1-2
80kg x10 - each leg
40kg x16 - each leg
Seated calf machine
2x8-10 1x15-18DS
Tempo 3-2-1-2
60kg x10
60kg x9
40kg x15 - dropset
40kg x8
Daily steps 15,685
Food:
1.
260g chicken breast
125g jasmine rice cup
2.
200g 90/10 lean ground beef
125g jasmine rice cup
3.
160g yopro protein yoghurt
1 can tuna
Preworkout.
60g rice cakes
50g St dalfour all natural jam
Whey shake
Postworkout.
260g chicken breast
100g baby potato
1 Abe's natural bagel
20g mayvers organic peanut butter
Total cals 2480
Protein 247
Carbs 234
Fats 57
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Cable rope crunches
3x10-12
Tempo 3-1-1-1
73kg x11
73kg x11
73kg x8
Machine hip extention
1x8-10 1x15-18RP
Tempo 3-2-1-2
80kg x10
40kg x15 - 20 sec rest
40kg x12
Leg extension
1x8-10 1x15-18
Tempo 3-2-1-2
75kg x10
45kg x12
Hack squat
2x8-10 1x15-18
Tempo 3-2-1-2
120kg x10
120kg x12
40kg x19
Standing hamstring curl
1x8-10 1x12-15
Tempo 3-2-1-2
20kg x10
10kg x14
Unilateral leg press
1x8-10 1x12-15
Tempo 3-2-1-2
80kg x10 - each leg
40kg x16 - each leg
Seated calf machine
2x8-10 1x15-18DS
Tempo 3-2-1-2
60kg x10
60kg x9
40kg x15 - dropset
40kg x8
Daily steps 15,685
Food:
1.
260g chicken breast
125g jasmine rice cup
2.
200g 90/10 lean ground beef
125g jasmine rice cup
3.
160g yopro protein yoghurt
1 can tuna
Preworkout.
60g rice cakes
50g St dalfour all natural jam
Whey shake
Postworkout.
260g chicken breast
100g baby potato
1 Abe's natural bagel
20g mayvers organic peanut butter
Total cals 2480
Protein 247
Carbs 234
Fats 57
Late update forgot to post this over this weekend, back in there tonight for a upper session and will log it up after. Hope everyone had a solid weekend!!
Upper 1 Monday
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
68kg x10
47kg x14
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
60kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x10
5kg x15 - 20 second rest
5kg x10
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
100kg x10
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
64kg x12
45kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
55kg x10
35kg x15 - 20 second rest
35kg x11
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
35kg x13
20kg x18 - Dropset
15kg x15
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
11.25kg x15
11.25kg x14
6.25kg x15 dropset
3.5kg x15
6.25kg x15 dropset
3.5kg x15
Was a little tired before heading to the gym but once I got warmed up clicked it into gear and smashed it. Always happy that I just go in now matter how I feel beforehand because I know how I will feel afterwards
Progressing in one way or another each workout at the moment, have good momentum so just riding it for as long as its there. Even at low dosages right now getting all the goodness from @ODINLABS
compounds and excited to see how i go when we start boosting things up again
Steps 16,621
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
220ml almond milk
Yopro protien yoghurt
2.
2 cans tuna
125g jasmine rice cup
160g yopro protein yoghurt
Preworkout.
Wpi shake
Cyclic dextrin
Eaas
Postworkout.
250g chicken breast
125g cup jasmine rice
100g broccoli
Kcals 1985
Protein 172
Carbs 200
Fats 48
Food lacked pretty bad today. Was out for most of the day which threw out my eating schedule but found myself not hungry at all. The reta from @ZenithHealth is in full swing now and very noticeable from the lack of hunger. Will ride this dose for another week and see where we are at, make look at dropping it back a touch to allow me to get my meals in. Can definitely say it does work a treat though will be super useful in a hard cut no doubt at all.
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
68kg x10
47kg x14
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
60kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x10
5kg x15 - 20 second rest
5kg x10
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
100kg x10
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
64kg x12
45kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
55kg x10
35kg x15 - 20 second rest
35kg x11
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
35kg x13
20kg x18 - Dropset
15kg x15
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
11.25kg x15
11.25kg x14
6.25kg x15 dropset
3.5kg x15
6.25kg x15 dropset
3.5kg x15
Was a little tired before heading to the gym but once I got warmed up clicked it into gear and smashed it. Always happy that I just go in now matter how I feel beforehand because I know how I will feel afterwards
Progressing in one way or another each workout at the moment, have good momentum so just riding it for as long as its there. Even at low dosages right now getting all the goodness from @ODINLABS
compounds and excited to see how i go when we start boosting things up again
Steps 16,621
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
220ml almond milk
Yopro protien yoghurt
2.
2 cans tuna
125g jasmine rice cup
160g yopro protein yoghurt
Preworkout.
Wpi shake
Cyclic dextrin
Eaas
Postworkout.
250g chicken breast
125g cup jasmine rice
100g broccoli
Kcals 1985
Protein 172
Carbs 200
Fats 48
Food lacked pretty bad today. Was out for most of the day which threw out my eating schedule but found myself not hungry at all. The reta from @ZenithHealth is in full swing now and very noticeable from the lack of hunger. Will ride this dose for another week and see where we are at, make look at dropping it back a touch to allow me to get my meals in. Can definitely say it does work a treat though
will be super useful in a hard cut no doubt at all.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Upper 1 Monday
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
68kg x10
47kg x14
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
60kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x10
5kg x15 - 20 second rest
5kg x10
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
100kg x10
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
64kg x12
45kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
55kg x10
35kg x15 - 20 second rest
35kg x11
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
35kg x13
20kg x18 - Dropset
15kg x15
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
11.25kg x15
11.25kg x14
6.25kg x15 dropset
3.5kg x15
6.25kg x15 dropset
3.5kg x15
Was a little tired before heading to the gym but once I got warmed up clicked it into gear and smashed it. Always happy that I just go in now matter how I feel beforehand because I know how I will feel afterwards
Progressing in one way or another each workout at the moment, have good momentum so just riding it for as long as its there. Even at low dosages right now getting all the goodness from @ODINLABS
compounds and excited to see how i go when we start boosting things up again
Steps 16,621
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
220ml almond milk
Yopro protien yoghurt
2.
2 cans tuna
125g jasmine rice cup
160g yopro protein yoghurt
Preworkout.
Wpi shake
Cyclic dextrin
Eaas
Postworkout.
250g chicken breast
125g cup jasmine rice
100g broccoli
Kcals 1985
Protein 172
Carbs 200
Fats 48
Food lacked pretty bad today. Was out for most of the day which threw out my eating schedule but found myself not hungry at all. The reta from @ZenithHealth is in full swing now and very noticeable from the lack of hunger. Will ride this dose for another week and see where we are at, make look at dropping it back a touch to allow me to get my meals in. Can definitely say it does work a treat though
Workout looks intense and your tricep pump is full on maxLittle tricep pump after last night's workout
you are getting huge arms. @Allupfromhere
Triceps looking jacked.Little tricep pump after last night's workout
I see you have the, The fuck around and find out 3000
Last edited:
Hahaha how the fuck did you spot that
Okay now this embarrassing, I was looking at the impressiv3 flower arrangementHahaha how the fuck did you spot that
Thanks brother! Yes the workouts are intenseWorkout looks intense and your tricep pump is full on max
Thats the Mrs lol i have no say in house decor hahaOkay now this embarrassing, I was looking at the impressiv3 flower arrangement
man is looking better by the week and only just getting started !!!! keen to see checkins this week bro killing itLittle tricep pump after last night's workout
Thanks brother!! Just gonna keep putting in the work
@Allupfromhere triceps are looking amazing. next step for you is going to be the other side of the arm nextLittle tricep pump after last night's workout
LevButlerov
Veteran Mod
Head Moderator
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EVO V.I.P.
Domestic-Supply.com
Really intense, you putting iron upThanks brother! Yes the workouts are intense
@Allupfromhere bro you look amazing. one of the best triceps i seenLittle tricep pump after last night's workout
Keep the grind going.
@Allupfromhere bros tricep pump looking good. you need to keep it going. still early in logLittle tricep pump after last night's workout
Looks like my arm lolLittle tricep pump after last night's workout
@Allupfromhere tricep looks great. keep the pump going. always feels good to have that leaving the gym!Little tricep pump after last night's workout
@Allupfromhere looking really good man. tricep pumps aren't the easiest to get either. usually biceps pump much easierLittle tricep pump after last night's workout
@AllupfromhereLittle tricep pump after last night's workout
Definitely seeing the improvements to your triceps. Keep up the good work.
You are going to keep kicking ass. I'm looking forward to it.
Gotta get a picture while that pump is full!
Legs 1 Tuesday
Powered by @ODINLABS
Coached by @PopRox19
Health by @ZenithHealth
Captains chair leg raise
3x10-12
Tempo 3-1-1-1
18
16
15
Adductors
1x8-10 - 1x15-18
Tempo 3-2-1-2
145kg x9
90kg x16
Pendulum squat
1x8-10 1x15-18
Tempo 3-1-1-1
40kg x10
20kg x16
Seated hamstring curl
1x8-10 1x15-18RP
Tempo 3-2-1-2
85kg x10
40kg x15 - 20 second rest
40kg x13
Stiff leg Deadlift
1x6-8 1x10-12
Tempo 3-1-1-1
120kg x11
80kg x16
45deg incline leg press
1x8-10 1x12-15
Tempo 3-1-1-1
310kg x10
240kg x13
Standing calf raises
2x8-10 1x15-18DS
175kg x11
175kg x11
140kg x15 dropset
90kg x14
Daily steps 15,473
Food:
TD - 2540kcal - P250/C250/F60
NTD - 2220kcal - P250/C170/F60
1.
250g chicken breast
125g jasmine rice cup
100g broccoli
2.
250g chicken breast
125g cup jasmine rice
Preworkout.
95g freedom foods rice puffs
Whey shake
Intra.
Eaa's
Carb x cyclic dextrin
Postworkout.
2x mission mini wraps
300g chicken breast
Tomato
Onion
Lettuce
Total kcal 2434
Protien 237
Carbs 262
Fats 41
Powered by @ODINLABS
Coached by @PopRox19
Health by @ZenithHealth
Captains chair leg raise
3x10-12
Tempo 3-1-1-1
18
16
15
Adductors
1x8-10 - 1x15-18
Tempo 3-2-1-2
145kg x9
90kg x16
Pendulum squat
1x8-10 1x15-18
Tempo 3-1-1-1
40kg x10
20kg x16
Seated hamstring curl
1x8-10 1x15-18RP
Tempo 3-2-1-2
85kg x10
40kg x15 - 20 second rest
40kg x13
Stiff leg Deadlift
1x6-8 1x10-12
Tempo 3-1-1-1
120kg x11
80kg x16
45deg incline leg press
1x8-10 1x12-15
Tempo 3-1-1-1
310kg x10
240kg x13
Standing calf raises
2x8-10 1x15-18DS
175kg x11
175kg x11
140kg x15 dropset
90kg x14
Daily steps 15,473
Food:
TD - 2540kcal - P250/C250/F60
NTD - 2220kcal - P250/C170/F60
1.
250g chicken breast
125g jasmine rice cup
100g broccoli
2.
250g chicken breast
125g cup jasmine rice
Preworkout.
95g freedom foods rice puffs
Whey shake
Intra.
Eaa's
Carb x cyclic dextrin
Postworkout.
2x mission mini wraps
300g chicken breast
Tomato
Onion
Lettuce
Total kcal 2434
Protien 237
Carbs 262
Fats 41
@Allupfromhere deads were good and i did like your protein levels just get them to 250
add a bit of fat like 1/2 avocado there
Hell yeah wicked pump!Little tricep pump after last night's workout
@Allupfromhere hell yea man. Triceps look goodLittle tricep pump after last night's workout
LevButlerov
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Head Moderator
Raptor Labs VIP
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I would eat that lol
@Allupfromhere tricep is looking JACKED bro!Little tricep pump after last night's workout
Quick update for yesterday, not much to log was a rest day for me but ended up a 13 hour day at work and over 20k steps in. A touch over the calories for a rest day but being such a big day at work im not too worried.
Feeling it today though, fairly tired. Will still head into the gym tonight for an upper workout. Enjoy the day legends.
Feeling it today though, fairly tired. Will still head into the gym tonight for an upper workout. Enjoy the day legends.
Attachments
OdinLabsRep
Suspended December 2025
Great work brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Lots of walking I see you really cardio beast.
Bit of an update for yesterday apologise that its not normally structured the way the rest of the log has been but the week has been massive and really feeling the fatigue though still have my strength funny enough.
Over 30,000 steps at work yesterday and then into gym last night and back into today with over 16000 steps again.. not sure if ill train tonight or just rest and go early morning tomorrow.
Unfortunately due to some personal things happening in the background I have had to part ways with my current coach but I want to say a huge thank you to @PopRox19 I have learnt heaps in the short amount of time we have just worked together and appreciate it all brother
Over 30,000 steps at work yesterday and then into gym last night and back into today with over 16000 steps again.. not sure if ill train tonight or just rest and go early morning tomorrow.
Unfortunately due to some personal things happening in the background I have had to part ways with my current coach but I want to say a huge thank you to @PopRox19 I have learnt heaps in the short amount of time we have just worked together and appreciate it all brother
Training for yesterday was a little different coming off a huge day at work, sort of broke the structure and just got in the to get something done.
Chest, shoulders, tris.
Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth
Chest machine fly
1x8-10 1x15-18
72kg x10
40kg x16
Iso lateral horizontal chest press
1x8-10 1x12-15
120kg x10
80kg x13
Dumbbell shoulder press
(Weights per side)
1x8-10 1x15-18RP
30kg x10
20kg x15 - 20 sec pause
20kg x12
Incline Y cable lateral raise
(Weights each side)
2x8-10 1X15-18DS
10Kg x10
10kg x10
6.5kg x16 dropset
3.5kg x12
Skull crusher
1x12-15 1x15-18 Dropset
40kg x12
20kg x16 - Dropset
15kg x13
Tricep press down
1x12-15 1X15-18DS
77kg x12
50kg x16 dropset
30kg x15
Not sure if ill head in tonight think i might give my body some rest after the last few days and get after it again tomorrow.
Chest, shoulders, tris.
Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth
Chest machine fly
1x8-10 1x15-18
72kg x10
40kg x16
Iso lateral horizontal chest press
1x8-10 1x12-15
120kg x10
80kg x13
Dumbbell shoulder press
(Weights per side)
1x8-10 1x15-18RP
30kg x10
20kg x15 - 20 sec pause
20kg x12
Incline Y cable lateral raise
(Weights each side)
2x8-10 1X15-18DS
10Kg x10
10kg x10
6.5kg x16 dropset
3.5kg x12
Skull crusher
1x12-15 1x15-18 Dropset
40kg x12
20kg x16 - Dropset
15kg x13
Tricep press down
1x12-15 1X15-18DS
77kg x12
50kg x16 dropset
30kg x15
Not sure if ill head in tonight think i might give my body some rest after the last few days and get after it again tomorrow.
Attachments
Just over 60k steps for the last 3 days..
That can get taxing, not just the steps but also TOF would be crazy high , Your due a rest for sure bro
Whoop band did when I was using it but switched to the Samsung Galaxy watch as it was more suitable for day to day use and my golf but the light doesn't penetrate my tattoos haha
The guys a freak haha
30k steps?!! thats the realest brolyJust over 60k steps for the last 3 days..
Was a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
Attachments
Good work bro!Was a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
Thank you brother
Look at you all mature and shitI took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
great work bro we need to normalise this!!!!
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big protein day and your steps are crazy high, you're really putting in the cardio and training. @AllupfromhereWas a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
@AllupfromhereWas a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
Definitely a nice workout you're putting together. Lots of different foods that you're consuming and very nice nutrition.
@Allupfromhere bro you look great. you showin how its done.Was a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
good job on protein too
@Allupfromhere Very nice workout session on this. You're looking really solid, keep up the good work.Was a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
love your work brother! i can see your progress love how you got a coach in to help im about to do the same. Keep grinding brother!
@Allupfromhere very impressive meals. Lots of good nutrition. I like how you throw in some blueberries, those have good antioxidants.Was a huge week just gone, felt myself genuinely fatigued from work and training so I took the weekend off just to try get some solid rest, sleep and food in. Definitely feeling better for it now and ready to get back to business
Powered by @ODINLABS
Health by @ZenithHealth
Monday
Pull 1
High row plate load
1x8-10 1x12-15
120kg x8
80kg x14
Cable mid row mid back focus
1x8-10 1x12-15
68kg x10
45kg x13
T bar row chest supported
1x8-10 1x15-18RP
60kg x8
40kg x12 20 sec rest
40kg x10
Cable rear delt fly
1x8-10 1x15-18RP
10kg x10
7.5kg x15 20 sec rest
7.5kg x 15
Dumbbell Shrugs
1x12-15 1x15-18DS
50kg x14
50kg x15 dropset
40kg x16
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
12.5kg x15
12.5kg x14
10kg x15 dropset
5kg x15
10kg x15 dropset
5kg x10
Daily steps 22,116
Food:
1.
60g oats
50g blueberries
20g mayvers organic peanut butter
200ml almond milk
Chobani protein yoghurt
2.
250g chicken breast
125g cup jasmine rice
100g broccoli
3. (Preworkout)
250g chicken breast
125g cup jasmine rice
4. (Postworkout)
40g wpi shake
Abe's natural bagel
5g Vegemite
5. Dinner
250g scotch fillet steak
100g broccoli.
Kcal 2810
Protein 254
Carbs 272
Fats 81
Thanks you brother been following your log too legend, your looking proper beast!!
thanks i'm glad you are following it. not many guys are
Would learn alot if they did brother
its because admin wanted me to post it on IO which is still a smaller forum. we are trying to grow that forum which is understandableWould learn alot if they did brother
