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Nicely done on the progressive overload
@Oldmanchops healthy and clean meals are always good......great job........
Log Updates: Some solid sessions done over the last few days, very happy with the progress i am making week to week. Did 45mins cardio to see how far along ive come and felt really good after and wasnt as hard as I expected it to be.
Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
40kg x 8
40kg x 7
100kg x 12
100kg x 12
70kg x 15
70kg x 12
45kg x 12
45kg x 12
20kg x 12
20kg x 12
35kg x 12
35kg x 12
Back Focused Upper along with 15min Cross Trainer at 133bpm
67.5kg x 12
67.5kg x 12
50kg x 12
50kg x 12
100kg x 12
100kg x 12
20kg x 15
20kg x 15
20kg x 10
20kg x 8
20kg x 6
35kg x 10
35kg x 10
Active Rest day with Cardio - 45min Cross Trainer at 136bpm
Legs & Shoulders
55kg x 12
55kg x 12
55kg x 12
220kg x 8
220kg x 8
170kg x 20
22.5kg x 8
22.5kg x 8
75kg x 8
75kg x8
17.5kg x 12
17.5kg x 12
15x
15x
Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
- - Dumbell Chest Incline
40kg x 8
40kg x 7
- - Plate Loaded Chest Press
100kg x 12
100kg x 12
- - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 12
- - Cable Fly
45kg x 12
45kg x 12
- - Cable Lateral Raise
20kg x 12
20kg x 12
- - D Handle Cable Curl
35kg x 12
35kg x 12
Back Focused Upper along with 15min Cross Trainer at 133bpm
- Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
- Dumbbell Bent Over Row
50kg x 12
50kg x 12
- Chest Supported Upper Back Row
100kg x 12
100kg x 12
- Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
- Seated Cuffed Y Raise
20kg x 10
20kg x 8
20kg x 6
- Preacher Curls
35kg x 10
35kg x 10
Active Rest day with Cardio - 45min Cross Trainer at 136bpm
Legs & Shoulders
- Seated Hamstring Curl
55kg x 12
55kg x 12
55kg x 12
- Leg Press
220kg x 8
220kg x 8
170kg x 20
- Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
- Leg Extensions
75kg x 8
75kg x8
- DB Lateral Raise
17.5kg x 12
17.5kg x 12
- Hanging Leg Hip Raise
15x
15x
The cardio is good at 45 but training you need some 15-20 rep sets as well here.
LOG UPDATES:
Here is the recap of the last three days, two sessions and one active rest day.
I have also included comments from my checkin with my coach and what the next week will look like.
All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.
Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
60kg x 12
80kg x 8
80kg x 8
50kg x 15
70kg x10
17.5kg x12
17.5kg x12
70kg x12
70kg x12
70kg x12
Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
100kg x 15
100kg x 15
100kg x 12
100kg x 12
87.5kg x 12
87.5kg x 12
70kg x 12
70kg x 12
230kg x 15
230kg x 15
230kg x 12
Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.
Here is the recap of the last three days, two sessions and one active rest day.
I have also included comments from my checkin with my coach and what the next week will look like.
All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.
Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
- Sternal Cable Press
60kg x 12
- Incline Smith Machine Press
80kg x 8
80kg x 8
- Barbell JM Bench Press
50kg x 15
- Overhead EZ Bar Cable Tricep Extension
70kg x10
- Cabel Lateral Raise
17.5kg x12
17.5kg x12
- Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
- Singel Arm Machine Row
100kg x 15
100kg x 15
- Upper Back Machine Row
100kg x 12
100kg x 12
- Cable Seated Row
87.5kg x 12
87.5kg x 12
- Cable Rope Hammer Curls
70kg x 12
70kg x 12
- Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 12
- - Vaccums
Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.
@Oldmanchops good update, I see some progress in the pics
have you talked to your coach about doing more cardio? 45min at least and more core work?
@Oldmanchops
its very early but i am already seeing changes
keep it going man
the training is working so far
@Oldmanchops awesome work right here! Keep the log coming!
@Oldmanchops bro pushing some good protein. try and hit 300g. up your red meat
@Oldmanchops fat and carbs is looking good
push the macros in the direction you want based on your goals
in this case keep it here or lower IMO
@Oldmanchops overhead training can be good but it can be bad too
just be careful with those shoulders
you don't want to cause tears
Nice brother. Stick to the plan and keep grinding. It is awesome to see some changes. Super motivating.
@Oldmanchops nice update man. Keep em coming
@Oldmanchops good going bro....progress is visible....keep it up........
Nice push day
i like the macors
LOG UPDATES:
Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.
Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.
All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.
Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
40kg x 8
40kg x 7
100kg x 12
100kg x 12
70kg x 15
70kg x 12
45kg x 12
45kg x 12
20kg x 12
20kg x 12
35kg x 12
35kg x 12
Back Focused Upper along with 15min Cross Trainer at 133bpm
70kg x 10
70kg x 10
50kg x 12
50kg x 12
100kg x 12
100kg x 12
20kg x 15
20kg x 15
20kg x 10
20kg x 10
20kg x 8
35kg x 10
35kg x 10
Active Rest day with Cardio - 30min Cross Trainer at 136bpm
Legs & Shoulders
60kg x 8
60kg x 8
60kg x 8
220kg x 10
220kg x 10
180kg x 15
22.5kg x 8
22.5kg x 8
75kg x 12
75kg x 12
17.5kg x 12
17.5kg x 12
20x
20x
Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.
Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.
All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.
Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
- - Dumbell Chest Incline
40kg x 8
40kg x 7
- - Plate Loaded Chest Press
100kg x 12
100kg x 12
- - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 12
- - Cable Fly
45kg x 12
45kg x 12
- - Cable Lateral Raise
20kg x 12
20kg x 12
- - D Handle Cable Curl
35kg x 12
35kg x 12
Back Focused Upper along with 15min Cross Trainer at 133bpm
- Chest Supported T Bar Row
70kg x 10
70kg x 10
- Dumbbell Bent Over Row
50kg x 12
50kg x 12
- Chest Supported Upper Back Row
100kg x 12
100kg x 12
- Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
- Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 8
- Preacher Curls
35kg x 10
35kg x 10
Active Rest day with Cardio - 30min Cross Trainer at 136bpm
Legs & Shoulders
- Seated Hamstring Curl
60kg x 8
60kg x 8
60kg x 8
- Leg Press
220kg x 10
220kg x 10
180kg x 15
- Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
- Leg Extensions
75kg x 12
75kg x 12
- DB Lateral Raise
17.5kg x 12
17.5kg x 12
- Hanging Leg Hip Raise
20x
20x
Dessert below,
Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils
Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils
