Approved Log Pre Cycle Training Lifestyle Log

[BodyMonster34]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

bro i hope that red meat in those subs. otherwise no good. gotta increase red meat @bullybreed

 

[Mobster]

As tasty as that looks I avoid if poss

 

[Allupfromhere]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

Bunnings upgrading to rolls now? Dont get the rolls in vic haha just straight sliced bread

 

[2Thick]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

@bullybreed looks good on this man. hip abductors are looking strong. nice carb treat

 

[ROIDDERS]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

this is looking great! @bullybreed i love this. hip abductors is awesome

 

[ceo]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

bros big sub day! Those sandwiches look really good. Hitting those carbs Like A Champion. @bullybreed

 

[bullybreed]

Bunnings upgrading to rolls now? Dont get the rolls in vic haha just straight sliced bread

Yeah as long as i can remember we had rolls over here. First thing we probably are ahead of the time on.
They hit the spot after legs for sure.

I’ll add a calorie dense meal like this per work out day for a month and see if i can put a kilo on.

 

[Allupfromhere]

Yeah as long as i can remember we had rolls over here. First thing we probably are ahead of the time on.
They hit the spot after legs for sure.

I’ll add a calorie dense meal like this per work out day for a month and see if i can put a kilo on.

Just victoria then lol, high cost low return

For rhe meal though would you consider the same calories just in a cleaner meal? Just for a better macro and micro nutrient return? Would most likely get more volume of food in too, or are you struggling with volume consumption already?

Dont get me wrong i could demolish snags n bread all day but there could be a better return option lol just food for thought... apologies again no pun intended

 

[bullybreed]

Just victoria then lol, high cost low return

For rhe meal though would you consider the same calories just in a cleaner meal? Just for a better macro and micro nutrient return? Would most likely get more volume of food in too, or are you struggling with volume consumption already?

Dont get me wrong i could demolish snags n bread all day but there could be a better return option lol just food for thought... apologies again no pun intended

Yeah, i don’t really have a certain meal locked in, but it definitely won’t sausage sizzle every meal, will probably end up being extra peanut butter bagel and a can of tuna or something.
Looking in the mirror there really isn’t too much to cut, i have some reta on hand but i really not if ill need it.
But for the next month as Homer says, food goes in here.

 

[Noah Wixx]

Wednesday - Legs

Bar Squats
60x20
90x12
90x12
92.5x12

Hip thrust plate machine

120x12
120x12
120x12

Quad extension machine

56x15 Good squeeze and 1 second pause at
56x15 top of movement.
54x16

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
30x15

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Forgot earpods, won’t do this again,music they play in gym is shocking, so motivation down but still managed a good session.
12-15 reps max is sweet spot, feeling good pump and muscle connection in this range.

Nice time on the whole session

 

[bullybreed]

Monday - Push

Bench Press

50x15
65x12
65x11
65x10
50x 9 AMRAP

Pec Fly machine

54x13
54x14
54x15

Incline DB press

22.5x 12
22.5x12
22.5x11 + 17.5x 6 reps DS

Shoulder Press Plate machine

25x11
25x11
25x12

Lateral raises DBs
8kgx 15
8x15
8x15

Inc Rear Delt flys cable ( need to work this into pull day)
11x15
11x15
14x12


JM press
20x12
20x12
20x11


Tricep v bar over head extension

34x12
34x12
34x12

Finished with 3 sets push ups to fail.

Completed in 52 minutes

Was feeling extra strong on early reps of bench press, thought for sure was gonna get 12 reps every set but strength really faded on last reps and didn’t get there, not sure what happened.
Massive bush walk with dogs, not sure distance but was out for 2hrs.
Bonus meal was steak sandwich with chips, will have to weight myself fasted tomorrow to keep proper track of weight if/when it goes up.

 

[LevButlerov]

Monday - Push

Bench Press

50x15
65x12
65x11
65x10
50x 9 AMRAP

Pec Fly machine

54x13
54x14
54x15

Incline DB press

22.5x 12
22.5x12
22.5x11 + 17.5x 6 reps DS

Shoulder Press Plate machine

25x11
25x11
25x12

Lateral raises DBs
8kgx 15
8x15
8x15

Inc Rear Delt flys cable ( need to work this into pull day)
11x15
11x15
14x12


JM press
20x12
20x12
20x11


Tricep v bar over head extension

34x12
34x12
34x12

Finished with 3 sets push ups to fail.

Completed in 52 minutes

Was feeling extra strong on early reps of bench press, thought for sure was gonna get 12 reps every set but strength really faded on last reps and didn’t get there, not sure what happened.
Massive bush walk with dogs, not sure distance but was out for 2hrs.
Bonus meal was steak sandwich with chips, will have to weight myself fasted tomorrow to keep proper track of weight if/when it goes up.

Bench moved well at the start, 65kg for multiple sets is solid but the rep drop shows fatigue kicking in quick after the first push, nothing to worry about. The incline dumbbell work with the drop set plus the volume on flys explains the fade, so recovery and food will matter more than anything.

That steak sandwich with chips fits fine given you walked 2hrs, but make sure the rest of your meals stay protein heavy so the scale goes up for the right reasons. Get that fasted weight in so you know if you’re actually climbing or just holding water from the extra food.

 

[bullybreed]

Bench moved well at the start, 65kg for multiple sets is solid but the rep drop shows fatigue kicking in quick after the first push, nothing to worry about. The incline dumbbell work with the drop set plus the volume on flys explains the fade, so recovery and food will matter more than anything.

That steak sandwich with chips fits fine given you walked 2hrs, but make sure the rest of your meals stay protein heavy so the scale goes up for the right reasons. Get that fasted weight in so you know if you’re actually climbing or just holding water from the extra food.

Yeah will report fasted weight tommorow.
My base 4000 calorie 35p/35f/30c 5 meal plan is still my base everyday, these extra meals quoted are on top of that for just a month to see if i can get that scale to move up.

 

[LevButlerov]

Yeah will report fasted weight tommorow.
My base 4000 calorie 35p/35f/30c 5 meal plan is still my base everyday, these extra meals quoted are on top of that for just a month to see if i can get that scale to move up.

That’s a strong base plan, 4000 cals split like that keeps things balanced and easy to track. Adding extra meals on top for a month is a good push, you’ll see if the scale moves without wrecking digestion or condition. Just keep that fasted weight logged so you know if the bump is working the way you want. and digestive aids going to be a must!

 

[25homes]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

Nice workout Bru

 

[RoySimpson]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

@bullybreed solid leg work right here!

 

[Noah Wixx]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

Crushed legs

 

[bullybreed]

Crushed legs

Always feels like legs get crushed bro.

 

[bullybreed]

Tuesday pull -

Chin ups

Assisted @50 x15 reps
0kgx 10 reps
0kgx 10
1.25kgx 10reps keep at this still get tempo on last set.
Assured @50 x11 amrap

T bar row plate machine

30x12
30x12
30x12

Seated rows cable machine closed grip

52x14
54x12
54x14

Lat Pull single arm cable Machine
52x14
54x12
54x14

Bar bell Curls
25x14
25x14
25x15

Reverse Grip Preacher bench curls

20x10
20x10
20x10

Fore arm wrist curls
Up
10kgx 15reps
10x15 Super
10x115

Down
20x15 reps Sets
20x15
20x15

Cable crunch oblique's.


60kgx12 reps
60kgx12
60kgx12
60kgx12
60kgx12
60kgx12


Completed in 49 minutes.

Felt very strong at start of movements today, almost like i selected to light a weight, but similar to yesterday that feeling evened out and was near failure at end.

Fasted weight this morning a bees dick over 80kg.

Blood pressure before bed 127/72
Blood pressure on waking 123/68
Blood pressure middle of day not rested 136/78

Running short on time and imagination today so extra meal ended up being 100g tuna, 100g pasta and 1/4 avocado .

 

[Allupfromhere]

Starting strong and finishing near failure mean your on the money brother bp is solid too! How you finding the single arm lat pulldowns?

 

[bullybreed]

Starting strong and finishing near failure mean your on the money brother bp is solid too! How you finding the single arm lat pulldowns?

Yeah they good. Like you were saying in your update, i’m also sound pull ups first and it really cooks a lot of energy so i don’t really know what my full potential with the one arm PD is so at the moment im using it to feel the whole lay activate and give it a proper
squeeze at bottom and then not quite lock out at top of movement and hold some tension for a second or two.

Yes happy with the BP for 45 YO.

 

[Allupfromhere]

Yeah they good. Like you were saying in your update, i’m also sound pull ups first and it really cooks a lot of energy so i don’t really know what my full potential with the one arm PD is so at the moment im using it to feel the whole lay activate and give it a proper
squeeze at bottom and then not quite lock out at top of movement and hold some tension for a second or two.

Yes happy with the BP for 45 YO.

45 fuck i hope i look that good when i get there geezuz

 

[bullybreed]

45 fuck i hope i look that good when i get there geezuz

Well, still 44, just…

 

[ballin2504]

Saturday - Legs

Bar Squats
60x20
90x12
90x112
95x12 keep at 95x12 next session

Hip thrust plate machine

120x12
120x12
120x13

Quad extension machine

56x15
56x15
56x15

Prone hamstring curl machine

29x15
29x15
29x15

Seated calf raises

30x15
30x15
32.5x15 keep at 32.5x12

Standing BB calf raises

50x15
50x15
50x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 54 minutes

Another honest session, legs were quivering on eccentric movement on hip adductors.

Extra meal today any aussie bros know were i’ve been, gonna guess around 900 calories 35g protein and a million fat/carbs.View attachment 123321

@bullybreed looks like you got a great leg training session in. A lot of great work and some good volume.

 

[Freki]

Running short on time and imagination today so extra meal ended up being 100g tuna, 100g pasta and 1/4 avocado .

Tuna with Avo is a great meal one of my favs
80kg BW is a bit light hey? Thought you were bulking up

 

[bullybreed]

Tuna with Avo is a great meal one of my favs
80kg BW is a bit light hey? Thought you were bulking up

Yeah, i dont really know what’s happening hey. 4000 calories and i got macros pretty dialed i believe. I’ve basically been “bulking”since March when i joined, started at about 3200 calories then kept working way up.

I looked at the start and i said i was 80kg, so probably like 78.5kg fasted.



No cardio, but i am very active.

I’ll keep this extra meal a day up then do a small strip down, go on holidays, eat and drink and have fun then when i’m back ill maybe get in touch with one of the coaches and see what i can do.

 

[Freki]

4000 calories and i got macros pretty dialed i believe.

Metabolism at a guess,
But yeah good plan going forward

 

[bullybreed]

Metabolism at a guess,
But yeah good plan going forward

Good problem to have I guess.

Also probably about a month into using @Wolfenstein 36iu kit @ 4units a night and i believe flab from around my belly/love handles is dropping even at my 4000+calories . Not sure if id be seeing results from it so soon?

 

[LevButlerov]

Good problem to have I guess.

Also probably about a month into using @Wolfenstein 36iu kit @ 4units a night and i believe flab from around my belly/love handles is dropping even at my 4000+calories . Not sure if id be seeing results from it so soon?

That is a good spot to be in, dropping fat around the waist while still eating over 4000 cals means your body is putting the GH to work. A month in at 4iu nightly is enough time to notice changes in midsection fat and a bit tighter look overall. It’ll only keep comp improving as long as food and training stay consistent.

 

[bullybreed]

Yeah thanks Lev, can definitely keep it consistent. Will get done advice when it’s time to drop calories before for holidays.

 

[LevButlerov]

Yeah thanks Lev, can definitely keep it consistent. Will get done advice when it’s time to drop calories before for holidays.

EVO family support

 

[bullybreed]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-

 

[Freki]

Today’s extra meal is this thing that has been in back of freezer for a long time-

Nooooooooooooo

 

[LevButlerov]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

Good leg session, squats pushing into the mid 90s for reps shows steady progress and the hip thrusts at 120 for volume will keep glutes strong. Quads and hams both got hit evenly with extensions and curls, and finishing with calf raises plus the abductor/adductor combo gave you a complete session in under an hour.
Extra meal after that is well deserved, freezer finds always taste better after legs.

 

[stevesmi]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

@bullybreed It definitely consider that a cheat meal. The amount of preservatives in it and the other stuff like canola oil makes it extremely bad for you. i wouldn't put half those ingredients in my body at all. best thing is to cook your own meal like that

 

[bullybreed]

Wednesday - Push

Bench Press

50x15
65x12
65x12
65x10
50x 9 AMRAP

Pec Fly machine

54x15
54x15
59x10

Incline DB press

22.5x 10
22.5x1
22.5x12+ 17.5x 7 reps DS

Shoulder Press Plate machine

25x12
25x12
25x11

Lateral raises DBs
9x12
9x12
9x12

Inc Rear Delt flys cable ( need to work this into pull day)
14x12
14x12
14x14


JM press
20x12
20x12
20x11


Tricep v bar over head extension

34x15
34x15
36x12

Finished with 3 sets push ups to fail.

Completed in 50 minutes


Not much to report, felt good, couple a small improvements. Definitely lacking sleep but that’s shift work.

Today’s extra meal chicken teriyaki. If eating like this don’t put a kilo on in a month for me i quit.

 

[Mobster]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

More weight on hip work than squats?

 

[Allupfromhere]

Today’s extra meal chicken teriyaki. If eating like this don’t put a kilo on in a month for me i quit.

Bro first of that meal looks amazing lol, second your not quitting, its not in you to quit. Anyone who looks like that at your age clearly loves putting in the work.
We just need to find the right strategy here to get the weight to start staying on the frame.
Whats your current macros? Not cals just macros?

 

[bullybreed]

Bro first of that meal looks amazing lol, second your not quitting, its not in you to quit. Anyone who looks like that at your age clearly loves putting in the work.
We just need to find the right strategy here to get the weight to start staying on the frame.
Whats your current macros? Not cals just macros?

First meal looks great cause i didn’t make it

Macros on my base 5 meals before my bonus are approximate 35p/35f/30c.

Not quitting bro, just having a laugh. Always been the skinny kid struggling to put on weight, stopped playing league at 14cause was sick of getting smashed every week by the islander and māori boys that looked like jake the mus in under. 14s

 

[Allupfromhere]

First meal looks great cause i didn’t make it

Macros on my base 5 meals before my bonus are approximate 35p/35f/30c.

Not quitting bro, just having a laugh. Always been the skinny kid struggling to put on weight, stopped playing league at 14cause was sick of getting smashed every week by the islander and māori boys that looked like jake the mus in under. 14s

I know your not quitting, im just tryna pump a brother up

What else you eating during the day brother? Those shown macros x5 meals get you to just a touch over 2800cals.

Whats your carb intake look like around your workouts?

 

[ceo]

First meal looks great cause i didn’t make it

Macros on my base 5 meals before my bonus are approximate 35p/35f/30c.

Not quitting bro, just having a laugh. Always been the skinny kid struggling to put on weight, stopped playing league at 14cause was sick of getting smashed every week by the islander and māori boys that looked like jake the mus in under. 14s

bros we not gonna let you or anyone else quit @bullybreed i was skinny too as a kid. then i gained a ton of weight.

 

[ROIDDERS]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

this was a hardcore leg session. bar squats are always a nice challenge. I also like you're not getting out of control with the amount of weight you do. @bullybreed

 

[2Thick]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

@bullybreed if something can sit in the freezer a long time and still be edible that should tell you something lol. but seriosuly it looks good. but how did it treat your gut?

 

[bullybreed]

I know your not quitting, im just tryna pump a brother up

What else you eating during the day brother? Those shown macros x5 meals get you to just a touch over 2800cals.

Whats your carb intake look like around your workouts?

So i used a combination of myfitnesspal and back of packets to get numbers and portions.

1. Overnight oats -rolled oats, chia seeds. linseed, whey protein, milk, 1 tablespoon peanut butter

2. 180 grams tuna, 150g potatoes, as much broccoli as i want.

3.250g chicken breast, 150g rice, 30ml olive oil over it.

4. Whey protein shake, 20 almonds, large bagel with 4 tblspoon peanut butter

5. Smoothie - bananas, 1 tablespoon peanut butter, milk, whey protein, mixed berries.

I came up with 4020 calories with 350 protein 150 fat and 300 carbs.

Unfortunately with my shift work and on call times it’s hard to time a certain meal around gym and it also sucks for sleep, but that’s what it is, but i won’t miss a meal or a gym session regardless of shifts or fatigue. Gotta pay the bill hey.

 

[bullybreed]

@bullybreed if something can sit in the freezer a long time and still be edible that should tell you something lol. but seriosuly it looks good. but how did it treat your gut?

Not to bad bro, i have a couple pre made “muscle meals” in there for emergencies.

 

[bullybreed]

this was a hardcore leg session. bar squats are always a nice challenge. I also like you're not getting out of control with the amount of weight you do. @bullybreed

To old to risk injury lifting heavy bro.

 

[2Thick]

Not to bad bro, i have a couple pre made “muscle meals” in there for emergencies.

food prep your own food it will be far superior

 

[Ulter]

Nooooooooooooo

yeah that is what i said! he can eat better then those. atleast have some mac n cheese if you are going to eat something like that! lol

 

[RoySimpson]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

@bullybreed solid leg work right here!

 

[Allupfromhere]

So i used a combination of myfitnesspal and back of packets to get numbers and portions.

1. Overnight oats -rolled oats, chia seeds. linseed, whey protein, milk, 1 tablespoon peanut butter

2. 180 grams tuna, 150g potatoes, as much broccoli as i want.

3.250g chicken breast, 150g rice, 30ml olive oil over it.

4. Whey protein shake, 20 almonds, large bagel with 4 tblspoon peanut butter

5. Smoothie - bananas, 1 tablespoon peanut butter, milk, whey protein, mixed berries.

I came up with 4020 calories with 350 protein 150 fat and 300 carbs.

Unfortunately with my shift work and on call times it’s hard to time a certain meal around gym and it also sucks for sleep, but that’s what it is, but i won’t miss a meal or a gym session regardless of shifts or fatigue. Gotta pay the bill hey.

Brother do what you can when you can we arent pros just dads having a crack
I reckon you could shift your macro numbers around though even dropping protien back to 250 grams and moving fats even back to 100g and swapping the change for carbs. Have you tried higher carb and lower fats before?

 

[bullybreed]

Brother do what you can when you can we arent pros just dads having a crack
I reckon you could shift your macro numbers around though even dropping protien back to 250 grams and moving fats even back to 100g and swapping the change for carbs. Have you tried higher carb and lower fats before?

Not really bro, i’m not against it. As you said about getting 250g of protein, i’m not really sure getting 350g is overly beneficial for me, at 80kg 250g of protein is still 3g per kg body weight, i’m still at “natty” test levels and i’m not lifting huge numbers so do i really need such high protein at the 350g?

And yes as you said, we just having a crack, i not competing, couldnt care if i lift 10kg or 100kg, my main objective is to have fun in gym, keeps my mental health good and if i get some muscle that’s a bonus and it’s also the only opportunity for me to listen to Slayer full volume these days.

 

[bullybreed]

bros we not gonna let you or anyone else quit @bullybreed i was skinny too as a kid. then i gained a ton of weight.

I ain’t quitting bro, just joking around, hard to put sarcastic tone on typing comments

 

[Allupfromhere]

Not really bro, i’m not against it. As you said about getting 250g of protein, i’m not really sure getting 350g is overly beneficial for me, at 80kg 250g of protein is still 3g per kg body weight, i’m still at “natty” test levels and i’m not lifting huge numbers so do i really need such high protein at the 350g?

And yes as you said, we just having a crack, i not competing, couldnt care if i lift 10kg or 100kg, my main objective is to have fun in gym, keeps my mental health good and if i get some muscle that’s a bonus and it’s also the only opportunity for me to listen to Slayer full volume these days.

We are a similar weight bro and i build good muscle at 250g protein, fats can be kept at enough for joint health, recovery and hormone optimisation. Having high fats and high carbs your body is going to be competing for the energy source. Bumping the carbs up will help energy through the day too. As for the carbs around your workouts i understand this isnt always flexible that fine though. My suggestion would be have a solid intra workout drink pre and during. Use a high molecular weight Carbohydrate like Karbolyn or cyclic dextrin that absorbes super fast and doesnt need an entire digestion process. This will help not only with energy and being able to push harder in the gym but will help prevent too much muscle catabolism when you body is chasing fuel to keep going. Throw some Eaa's in with it and good to go.
Definitely worth giving it a trial run anyway.

As for the second part you are on the money. We do it for the love of it, it keeps us healthy physically and mentally and muscle is a welcomed bonus. The music is the key

 

[bullybreed]

We are a similar weight bro and i build good muscle at 250g protein, fats can be kept at enough for joint health, recovery and hormone optimisation. Having high fats and high carbs your body is going to be competing for the energy source. Bumping the carbs up will help energy through the day too. As for the carbs around your workouts i understand this isnt always flexible that fine though. My suggestion would be have a solid intra workout drink pre and during. Use a high molecular weight Carbohydrate like Karbolyn or cyclic dextrin that absorbes super fast and doesnt need an entire digestion process. This will help not only with energy and being able to push harder in the gym but will help prevent too much muscle catabolism when you body is chasing fuel to keep goring. Throw some Eaa's in with it and good to go.
Definitely worth giving it a trial run anyway.

As for the second part you are on the money. We do it for the love of it, it keeps us healthy physically and mentally and muscle is a welcomed bonus. The music is the key

Thanks bro, great feedback , I’ll look up the intras you suggested, im already on the eaas during workouts.
As for the muscle catabolism, i use to have post workout 250ml apple juice with 20g l glutamine, but i was told this was no good, was i on the right track for quick fuel to prevent the catabolism?

With my extra meal a day my fats/carbs definitely up, i’ll base these meals more around them. I’ll weigh in monday and see if there has been a change.

 

[bullybreed]

Friday pull -

Chin ups

Assisted @50 x15 reps
0kgx 10 reps
0kgx 10
1.25kgx 9 keep at this still get tempo on last set.
Assured @50 x11 amrap

T bar row plate machine

30x13
30x14
32.5x12

Seated rows cable machine closed grip

54x15
59x10
59x12

Lat Pull single arm cable Machine
54x15
59x11
59x12

Bar bell Curls
25x15
30x11
30x12



Reverse Grip Preacher bench curls

20x12
20x12
20x11

Fore arm wrist curls
Up
12.5x 12
12.5x12 Super
12.5x12

Down
25x12 reps Sets
25x12
25x12

Cable crunch oblique's.


60kgx12 reps
60kgx12
60kgx12
60kgx12
60kgx12
60kgx12


Completed in 53 minutes.

Extra meal is sushi -

 

[Allupfromhere]

Thanks bro, great feedback , I’ll look up the intras you suggested, im already on the eaas during workouts.
As for the muscle catabolism, i use to have post workout 250ml apple juice with 20g l glutamine, but i was told this was no good, was i on the right track for quick fuel to prevent the catabolism?

With my extra meal a day my fats/carbs definitely up, i’ll base these meals more around them. I’ll weigh in monday and see if there has been a change.

I suppose it depends on the apple juice. Organic vs something with high amount of preservatives.
I always have Glutamine post workout with my wpi shake, around 10ish grams and Creatine preworkout.

The intra drink is definitely a better option in my opinion in the sense that it will provide you an energy source during your workouts instead your body trying to steal energy from muscle protien or amino acids and you having replenish aftwards.

See how the next weigh in goes brother and go from there

 

[bullybreed]

I suppose it depends on the apple juice. Organic vs something with high amount of preservatives.
I always have Glutamine post workout with my wpi shake, around 10ish grams and Creatine preworkout.

The intra drink is definitely a better option in my opinion in the sense that it will provide you an energy source during your workouts instead your body trying to steal energy from muscle protien or amino acids and you having replenish aftwards.

See how the next weigh in goes brother and go from there

I can see Karbolyn “Fuel” and Karbolyn “hydrate”.
What one is the go?

 

[Allupfromhere]

I can see Karbolyn “Fuel” and Karbolyn “hydrate”.
What one is the go?

Try glycoject be evogen it does both brother

 

[ceo]

I ain’t quitting bro, just joking around, hard to put sarcastic tone on typing comments

bros okay good!

 

[ROIDDERS]

To old to risk injury lifting heavy bro.

Definitely. We're always never too old.

 

[LevButlerov]

Friday pull -

Chin ups

Assisted @50 x15 reps
0kgx 10 reps
0kgx 10
1.25kgx 9 keep at this still get tempo on last set.
Assured @50 x11 amrap

T bar row plate machine

30x13
30x14
32.5x12

Seated rows cable machine closed grip

54x15
59x10
59x12

Lat Pull single arm cable Machine
54x15
59x11
59x12

Bar bell Curls
25x15
30x11
30x12



Reverse Grip Preacher bench curls

20x12
20x12
20x11

Fore arm wrist curls
Up
12.5x 12
12.5x12 Super
12.5x12

Down
25x12 reps Sets
25x12
25x12

Cable crunch oblique's.


60kgx12 reps
60kgx12
60kgx12
60kgx12
60kgx12
60kgx12


Completed in 53 minutes.

Extra meal is sushi -

View attachment 125468

Solid pull day, hitting unassisted chins for 10s after the assisted sets shows your back strength is moving up fast. Rows and pulldowns both climbing into the 59 kg range with good rep counts will thicken the lats nicely.
Arms got plenty of direct work too, barbell curls at 30 kg and preacher curls after is a strong combo, then finishing with forearm work and heavy cable oblique crunches keeps the detail sharp.
Sushi as the extra meal tops it off with clean carbs and protein to recover from that session.

 

[bullybreed]

Saturday - Legs

Bar Squats
60x20
90x14
90x14
95x12

Hip thrust plate machine

120x14
120x14
130x12

Quad extension machine

59x14
59x14
59x14

Prone hamstring curl machine

32x14
32x1
32x1

Seated calf raises

35x12
35x12
35x14 do same next session, on edge of form failure

Standing BB calf raises

55x15
55x15
55x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Good sessions, couple small steps improvements.
Out for lunch today, so extra meal was ribeye steak with potatoes and salad.

 

[Allupfromhere]

Good sessions, couple small steps improvements.
Out for lunch today, so extra meal was ribeye steak with potatoes and salad.

Great session brother, and cant ever go wrong with a ribeye steak!

A have a couple a tomahawks ready to go soon

 

[ballin2504]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

@bullybreed nice leg session big fella. Keep after it brother

 

[Noah Wixx]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

Food and leg day went great for you

 

[bullybreed]

Great session brother, and cant ever go wrong with a ribeye steak!

A have a couple a tomahawks ready to go soon View attachment 125897

Aww those tomahawks look the goods bro, keen to see them cooked!

Mine was ok, cooked to perfection, but flavour just wasnt there, was out for lunch, no phones rule when out with family so no pics sorry.

Life and work kinda got in way yesterday so i ended up missing my tuna/potato/brocoli meal because i didn’t wake up till 10am yesterday, finished work at 330 and was in bed early last night for an early shift today so just ran out of time, but still got my gym and 5 meals in.

Rest from gym today.

 

[Allupfromhere]

no phones rule when out with family so no pics sorry.

Fucking love this bro! Too nuch i see families out and kids or moreso parents just on there phones. Society losing the value of family time.
My family and i love the no tech times, we all agree the best times is when we are travelling remote in the outback or coastal beaches away from everything but us

 

[bullybreed]

Fucking love this bro! Too nuch i see families out and kids or moreso parents just on there phones. Society losing the value of family time.
My family and i love the no tech times, we all agree the best times is when we are travelling remote in the outback or coastal beaches away from everything but us

I’ve got the mother in law and sister in law here at the moment so i really wasnt valuing the family time yesterday bro

 

[LevButlerov]

Saturday - Legs

Bar Squats
60x20
90x14
90x14
95x12

Hip thrust plate machine

120x14
120x14
130x12

Quad extension machine

59x14
59x14
59x14

Prone hamstring curl machine

32x14
32x1
32x1

Seated calf raises

35x12
35x12
35x14 do same next session, on edge of form failure

Standing BB calf raises

55x15
55x15
55x15

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Good sessions, couple small steps improvements.
Out for lunch today, so extra meal was ribeye steak with potatoes and salad.

Solid lower day and quick turnaround in 52 minutes shows conditioning’s there. Squats and hip thrusts hit the main load fine, 95 kg for 12s is clean work and still moving in range for progressive loading. Calves and ab supersets finish the session well, perfect for a short but dense workout. Adding that ribeye and potatoes after was a good move to replace what you burned and keep recovery tight.

Great session brother, and cant ever go wrong with a ribeye steak!

A have a couple a tomahawks ready to go soon View attachment 125897

real man steak

 

[Allupfromhere]

real man steak

If @BodyMonster34 doesnt approved of that steak then he is the real poosie

 

[bullybreed]

Solid lower day and quick turnaround in 52 minutes shows conditioning’s there. Squats and hip thrusts hit the main load fine, 95 kg for 12s is clean work and still moving in range for progressive loading. Calves and ab supersets finish the session well, perfect for a short but dense workout. Adding that ribeye and potatoes after was a good move to replace what you burned and keep recovery tight.

real man steak

Cheers Lev.
Hip thrusts made me dizzy.

 

[bullybreed]

If @BodyMonster34 doesnt approved of that steak then he is the real poosie

Probably need a Jus of tren to get approval.

 

[Allupfromhere]

Cheers Lev.
Hip thrusts made me dizzy.

Make the mrs dizzy whit that kinda power hahaha

Probably need a Jus of tren to get approval.

I can also get around that when the time is right too hahaha

 

[bullybreed]

Make the mrs dizzy whit that kinda power hahaha

I can also get around that when the time is right too hahaha

Nothing powerful about it, last few were shakey as, then it felt like soul was trying to escape out of ears, completely vulnerable, had to lay on machine not moving till felt normal again.

Isn’t that what tren was made for, fatten live stock up fast?

 

[Allupfromhere]

Nothing powerful about it, last few were shakey as, then it felt like soul was trying to escape out of ears, completely vulnerable, had to lay on machine not moving till felt normal again.

Hahahaha that kinda darkness is where you grow brother

Isn’t that what tren was made for, fatten live stock up fast?

Its what it is used for now but i do believe it was intended for human use initially, is this correct @stevesmi

 

[LevButlerov]

Cheers Lev.
Hip thrusts made me dizzy.

You need to get some electrolytes in the shake pre workout.

 

[LevButlerov]

If @BodyMonster34 doesnt approved of that steak then he is the real poosie

@BodyMonster34 got drunk and was demoted lol no joke

 

[Allupfromhere]

@BodyMonster34 got drunk and was demoted lol no joke

Hahahahaha you joking for sure

 

[Allupfromhere]

Cheeky Post workout meal brother? Lol

 

[bullybreed]

You need to get some electrolytes in the shake pre workout.

It’s was just from the effort i think, like when you just did a heavy deadlift.

I’m looking for best deal on karbolyn at moment, it’s bloody expensive for 36 servings.

 

[bullybreed]

Cheeky Post workout meal brother? Lol View attachment 126017

I think you can use the extra calories at your work effort bro.

Bunnings and Sunday morning might equal painful day for you?

 

[Allupfromhere]

I think you can use the extra calories at your work effort bro.

Bunnings and Sunday morning might equal painful day for you?

I just demolished my hamstrings, got a killer update to put up when i get home

 

[bullybreed]

I just demolished my hamstrings, got a killer update to put up when i get home

No doubt you did, looking forward to update.

I just demolished my hamstrings, got a killer update to put up when i get home

 

[25homes]

Wednesday - Legs

Bar Squats
60x20
90x12
90x14
95x12

Hip thrust plate machine

120x12
120x12
120x14

Quad extension machine

59x13
59x13
59x13

Prone hamstring curl machine

32x13
32x13
32x13

Seated calf raises

32.5x15
32.5x15
32.5x15

Standing BB calf raises

50x17
50x17
50x20

Hip Abductors
50x12
50x12
50x12
Hip Adductors Super
55x12
55x12 Sets
55x12
Cable crunch straight
52x12
52x12
52x12
52x12
52x12
52x12

Session completed in 52 minutes

Legs done, Best time of week cause it’s the longest possible time before next legs session.
Couple of improved rep numbers, will feel it tomorrow.
Today’s extra meal is this thing that has been in back of freezer for a long time-
View attachment 124704

Good workout right here. Good job bro

 

[LevButlerov]

It’s was just from the effort i think, like when you just did a heavy deadlift.

I’m looking for best deal on karbolyn at moment, it’s bloody expensive for 36 servings.

Not sure the price but get some raw electrolytes powders no additives.

 

[LevButlerov]

Hahahahaha you joking for sure

No i'm serious lol @Allupfromhere he threatened to shank mods

 

[LevButlerov]

Cheeky Post workout meal brother? Lol View attachment 126017

what place is this?

 

[bullybreed]

what place is this?

What is it @Allupfromhere? So Lev can understand.
Lowes or Home Depot?

 

[Allupfromhere]

What is it @Allupfromhere? So Lev can understand.
Lowes or Home Depot?

Definitely the aussoe home depot

 

[LevButlerov]

What is it @Allupfromhere? So Lev can understand.
Lowes or Home Depot?

Definitely the aussoe home depot

You guys messing with me lol dont hate on the Yanks

 

[bullybreed]

You guys messing with me lol dont hate on the Yanks

It’s bunnings warehouse bro, like ya home depot, got everything hardware, garden, plumbing , electrical , tools etc.
Saturday and Sundays they have sausage sizzles.
Don’t sell fire arms but, not sure if home depot does?

 

[LevButlerov]

It’s bunnings warehouse bro, like ya home depot, got everything hardware, garden, plumbing , electrical , tools etc.
Saturday and Sundays they have sausage sizzles.
Don’t sell fire arms but, not sure if home depot does?

lol no firearms at homedepot but you can get them at walmart.

 

[bullybreed]

lol no firearms at homedepot but you can get them at walmart.

You can get everything at walmart…

 

[bullybreed]

Fasted weight and update photo this morning.
Unfortunately no real change on the weight, just a tad over 80kg but i think probably holding more slightly more muscle since last photo. The light/shadow in our walk in wardrobe is epic so the picture is flattering.

Monday - Push

Bench Press

50x15
65x12
65x12
65x12
50x 12 AMRAP (drop set)

Pec Fly machine

59x12
59x12
59x14

Incline DB press

22.5x 12
22.5x12
22.5x11 17.5x 8 reps DS

Shoulder Press Plate machine

25x12
25x11
25x11

Lateral raises DBs
9x12
9x12
9x12

Inc Rear Delt flys cable ( need to work this into pull day)
14x12
14x14
14x14


JM press
20x12
20x12
20x111


Tricep v bar over head extension

36x12
36x12
36x14

Finished with 3 sets push ups to fail.

Completed in 54minutes

Pushed it again this session, couple a small improvements in rep numbers, so will slowly progress to small weight increase.

Time poor today, unfortunately will be all week with schedule so my extra meal today was one of these and due to timing didn’t really want it but forced it -

 

[LevButlerov]

Fasted weight and update photo this morning.
Unfortunately no real change on the weight, just a tad over 80kg but i think probably holding more slightly more muscle since last photo. The light/shadow in our walk in wardrobe is epic so the picture is flattering.

View attachment 126513

Monday - Push

Bench Press

50x15
65x12
65x12
65x12
50x 12 AMRAP (drop set)

Pec Fly machine

59x12
59x12
59x14

Incline DB press

22.5x 12
22.5x12
22.5x11 17.5x 8 reps DS

Shoulder Press Plate machine

25x12
25x11
25x11

Lateral raises DBs
9x12
9x12
9x12

Inc Rear Delt flys cable ( need to work this into pull day)
14x12
14x14
14x14


JM press
20x12
20x12
20x111


Tricep v bar over head extension

36x12
36x12
36x14

Finished with 3 sets push ups to fail.

Completed in 54minutes

Pushed it again this session, couple a small improvements in rep numbers, so will slowly progress to small weight increase.

Time poor today, unfortunately will be all week with schedule so my extra meal today was one of these and due to timing didn’t really want it but forced it -
View attachment 126514

Looking really good in your pic, really lean! @bullybreed
Bench and incline work are right where they need to be with those 12s across, so next push session bump bench to 67.5kg for the same rep target and see if you can hold 3x12. Keep flys and laterals locked in that 12–14 range but raise the dumbbells 1–2kg once you hit all 14 clean on every set. JM press volume is good but watch for elbow feedback, if it bites drop the load 10% and stay higher rep to keep pressure off the joint.

Protein should stay near 3.3–4.4 g per kg and with the tighter schedule push carbs around your session and keep fats a bit lower early day.

 

[bullybreed]

Looking really good in your pic, really lean! @bullybreed
Bench and incline work are right where they need to be with those 12s across, so next push session bump bench to 67.5kg for the same rep target and see if you can hold 3x12. Keep flys and laterals locked in that 12–14 range but raise the dumbbells 1–2kg once you hit all 14 clean on every set. JM press volume is good but watch for elbow feedback, if it bites drop the load 10% and stay higher rep to keep pressure off the joint.

Protein should stay near 3.3–4.4 g per kg and with the tighter schedule push carbs around your session and keep fats a bit lower early day.

Thanks Lev. Too lean for a bulking phase!

Yes, i think jm press to heavy, elbows started to flare out at bottom of movement, and felt lats working more then they should.

Protein with base meals around 3.7g per kg.
At the moment my work schedule making it hard to time meals so it’s normally my smoothie as pre workout so carbs will be from 1.5 large bananas in the smoothie.

 

[LevButlerov]

Thanks Lev. Too lean for a bulking phase!

Yes, i think jm press to heavy, elbows started to flare out at bottom of movement, and felt lats working more then they should.

Protein with base meals around 3.7g per kg.
At the moment my work schedule making it hard to time meals so it’s normally my smoothie as pre workout so carbs will be from 1.5 large bananas in the smoothie.

If you going to heavy slow down a bit there

Protein at 3.7 g per kg is ideal while you hold lean mass through the long work days. The banana-based smoothie pre workout is fine so just add 20 to 30 g of oats to extend carbs for the session.

 

[bullybreed]

If you going to heavy slow down a bit there

Protein at 3.7 g per kg is ideal while you hold lean mass through the long work days. The banana-based smoothie pre workout is fine so just add 20 to 30 g of oats to extend carbs for the session.

Great idea, easy to add some oats in blender.

 

[LevButlerov]

Great idea, easy to add some oats in blender.

oats is good add some.

 

[bullybreed]

oats is good add some.

Yes bro, love me oats, i have my overnight oats for first meal every day.
When i work nights i can time my overnight oats as my pre workout meal but at the moment my shifts are all over the place so timing and sleep suck at the moment.