Recent content by Madmark73

Thanks Eddie, No calibers in our gym - it's more of a small-town gym . I definitely need more Cardio..I'll look in to buying some calibers soon too

A couple of trains pics from yesterdays Back and Bi's Pulldowns - to Chest. 4 Sets 35kg x 15 45kg x 12 50kg x 10 50kg x 10 Pulldowns Rear ( I get a better stretch and pump )4 Sets 35kg x 10 45kg x 10 50kg x8 50kg x 8Close grip palms facing Pulldowns - focus is on Bicep contraction 4 sets 35kg...

I have never had Bodyfat measured properly , don't know how to correctly. I seem to carry a fair bit around the waist and even my chest.

@LevButlerov thanks mate! Eating while travelling was pretty much steak or chicken and salads for Lunch and dinner . Breakfast 250g Steak and scrambled eggs. 40g Protein bars in between.I think I eat better away than at home. I didn't keep track of the exact details. I actually dropped 2kg...

My trip for work included Sweden for a week - very basic gym in the mid part of Sweden where I stayed Daily Workout was 4km walk plus a body part each day Shoulders : Lateral raises 5 sets 8-12 reps Warmup with 6kg 25 reps then 4 strict sets 10kg,12kg 15kg ,15kg Front raises -Dumblells - 10kg 4...

Quick update , now I am back in the country, I Had an unexpected work opportunity to be sent overseas for 5 months - which is why I haven't posted... Have to continue my Log in the next few days - as travelling between Europe and the states for work made it real hard tome consistent!

Not to much cardio- other than a 60min mountain bike ride twice a week .Aiming for Min 10,000 step/day as well during work etc. I do Take Fish oil 4000mg /day - will add Walnuts or almonds as a snack now ..to avoid eating the junk food I crave after dinner!! Thanks to you all for the tips and...

Tuesday Training log Shoulders Machine side raises to warm up: 20 kg 20 reps 28kg 15 reps 35kg 15 reps Rear delts -Peck Deck . 28 kg 20 reps 35kg 15 reps 42kg 12 reps 49 kg 12 reps 56kg 10 reps Dumbell Lateral raises 5kg 25 reps 10kg 15 reps 15 kg 12 reps 17.5 kg 10 reps High Lateral raises 5kg...

Always loved doing legs .. tore my Meniscus 18 months ago. Legs went backwards fast ..

Monday 22nd April Legs Leg extensions 35kg 45 kg 55kg 65kg 75kg 10 reps each Leg Curls 18kg 25kg 32kg 32 kg Leg press 60kg 80 kg 100 kg 140kg 160 kg 180 kg10 reps each then 200kg at 8 reps Squats - light( Have old back injury - 2 bulged discs) Calf raises 55kg 72kg 84kg,96kg 108 kg 10 reps on...

Added Weights to above...

I used to do one body part per day- but now really find I get a better workout doing 2 body parts, other than legs per session. Typical split currently is Back & Biceps Chest & Triceps Shoulders & Traps Legs Abs... need to do more of !!

Daily Supplements- Magnesium 300mg /day Fish Oil 4000mg/day Vitamin D 50,000 iu 1st of each month - Prescribed then 100 mcg Vit D3 capsules Preworkout Disorder - 1 scoop

Sundays food - April 21 2024 4 Boiled eggs for Breakfast and 100g of Yoghurt (15g protein per tub) Lunch - Cold Meat and Salad Dinner - Steak (cooked on BBQ) & Sweet potato - baked in oven - no oil.

Sunday April 21 - Training Chest & Triceps Currently working around a rotator cuff irritation - due to Bench press last year Reverse Peck deck Flyes to warm up Shoulders ( Rotator cuff has a minor tear ) Pec Deck Flyes - 5 sets Dumbell Press - 5 sets up to 37.5 Kg 8-12 reps Incline Dumbell...