Approved Log On going transformation Log

[Tiger Salman Khan]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

@Nacho Training updates are awesome man....post up your pics.....

 

[Nacho]

Happy to have a first timer on the Notorious Labs team, super keen to see your progress over the next few months brother

Great start to the log mate, all the OG’s giving valuable info and tips and you’re taking everything on board which is great to see!

Let’s smash these goals for you!

Happy to be apart of the team!

 

[Nacho]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

 

[LevButlerov]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

Putting on size @Nacho start eating more protein bars and shakes and more carbs, we need to get carbs over 400 and protein over 300.

 

[Nacho]

Definitely working towards that mate I’m struggling abit with the increase in amounts, I’m finding I’m just don’t have the appetite I did increase the amount this week so I might sit on this for a few days let the body get used to it, I have added a few more carbs today which will be in tonight’s log either updated later today or tomorrow morning

 

[stevesmi]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho
I can see some development in the arms coming on. Remember this is a marathon and not a Sprint, take your time and build muscle the right way.

 

[BodyMonster34]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho bro i opened this up expecting to see some red meat. what going on with it? we need more red meat in your diet to grow into a man

 

[Nacho]

@Nacho
I can see some development in the arms coming on. Remember this is a marathon and not a Sprint, take your time and build muscle the right way.

Definitely mate, I’m here for the long haul! I wanna do everything right I know a hell of lot of tweaking still needs to be made!

 

[Nacho]

@Nacho bro i opened this up expecting to see some red meat. what going on with it? we need more red meat in your diet to grow into a man

I know mate iv tweaked a few things around this week it is definitely coming!

 

[BodyMonster34]

I know mate iv tweaked a few things around this week it is definitely coming!

bro only thing you should 'tweak' is when you fapping. otherwise get the red meat i command you

 

[Woodiee]

Mate I think you could increase weight, do less reps. Don't get stuck in the 12-15 rep range. Mix it up a little. Throw in some heavy ass sets, 6-8 rep range. You'll grow like a weed

 

[stevesmi]

Definitely mate, I’m here for the long haul! I wanna do everything right I know a hell of lot of tweaking still needs to be made!

yes quality is best

 

[ceo]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho Bros. Looking really good on the food. You won't go the wrong with some chicken breast and potatoes. Make sure you getting your green veggies, too.

 

[Nacho]

Mate I think you could increase weight, do less reps. Don't get stuck in the 12-15 rep range. Mix it up a little. Throw in some heavy ass sets, 6-8 rep range. You'll grow like a weed

Yeah mate gonna start increasing weights and less reps just taking it slow I don’t want to cause my shoulders to act up then limit my training again

 

[Nacho]

@Nacho Bros. Looking really good on the food. You won't go the wrong with some chicken breast and potatoes. Make sure you getting your green veggies, too.

Thanks brother adding some spinach and broccoli in! Will be in the updated log!

 

[Nacho]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

Forgot the most important part! Will not happen again,
Powered by Notorious Labs @bigdawg1

 

[ROIDDERS]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho You are looking fantastic. Keep up the good work. Lots of different exercises hitting your body and the food looks fantastic.

 

[Mobster]

Looking forward to the weight increasing

 

[Ulter]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho this is an excellent meal that you put together. protein, carbs and fats are A+. nice mix of food and you did great

 

[2Thick]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho always tough when you're dealing with some of that tenderness in your deep tissue. Sometimes, our body just needs a little bit of a break. maybe add some deloads