Recent content by Skays

Been tweaking my diet by cutting carbs and hitting about 17,000 steps daily. Today’s workout was Chest, Tris, and Shoulders: hit incline dumbbells up to 45kg for 7 reps, smashed 4 sets of seated incline press at 80kg, and got through pec flys and tricep pulldowns at solid weights. Wrapped up...

Beef mince :) The machine I use is called 'Long Pulls' its seated pulls.

Back and biceps, focusing on form and controlled movements. I started with seated long pulls, warming up at 50kg for 12 reps, then pushing through four sets at 59kg for 10 reps each. Next came seated rows at 80kg for 10 reps across four sets, followed by lat pulldowns at 63kg for three...

Starting with incline dumbbell presses, I warmed up with 20kg for 20 reps, gradually increasing to 45kg for 7 reps, focusing on strength and form. Next, I hit seated incline presses, sticking with 80kg for four sets of 12 reps to pump up the chest. Moving to pec deck seated flys, I maintained...

Did about 7k steps yesterday Leg Press 80kgx17 160kgx 16 200kgx 13 240kgx 12 Prone Leg Curl 45kg x 10 45kg x 9 45kg x 9 Leg Extension 109kg x 11 109kg x 11 109kg x 11 Sitting Calf Raises 30kgx 20 30kgx 20 30kgx 18 30kg x12 Bicep High Cable Biceps Curl. 3 x 22kg x 12 Sitting - Preacher...

yep, thats egg whites and rice. Today’s back and biceps session focused on building strength and muscle definition with a mix of heavy lifts and supersets. The workout started with seated long pulls (up to 59kg for sets of 10) and seated rows (80kg for consistent sets of 10), followed by lat...

Today's workout hit legs and biceps hard with some added shrugs to round it off. Started with leg press, climbing up to 240kg for 12 solid reps, followed by 45kg prone leg curls and 109kg leg extensions, both for controlled sets of 9-11 reps. Sitting calf raises burned out the lower legs with...

Not super strict with the macros. Solid chest, triceps, and shoulders session today! Hit incline dumbbell press with a top set of 45kg for 8 reps, followed by 3 solid sets of 80kg on flat bench. Wrapped up chest with pec flys at 64kg, pushing to failure. Triceps got hammered with rope...

Today’s back and bicep session was solid and focused. I started with lat pull-downs, gradually upping the weight from 59kg to 63kg to hit those upper-back muscles hard. Followed that up with seated long pulls at 54kg for a few intense sets, and then finished off with some heavy seated rows at...

Chest and tricep workout focusing on both strength and hypertrophy. Started with incline dumbbell presses, working up to 35 kg for controlled sets, then moved to flat bench presses with 80 kg for a consistent 12 reps across three sets. Followed up with seated incline presses at the same weight...

The middle one is egg whites with black rice

Monday Chest & Triceps Incline DB 20kgx 20 30kgx 13 42.5kgx8 35kgx10 Flat Bench 80kgx 10 80kgx 10 80kgx10 Seated Incline Press 80kgx8 80kgx8 80kgx8 Pec Seated Flys 64kgx12 64kgx12 64kgx10 Tricep Ropes Pull down 45.5kgx15 45.5kgx11 45.5kgx10 Tricep Bar Pull down 45.5kgx10 45.5kgx11...

Legs Leg Press 80kgx17 160kgx 16 200kgx 13 240kgx 10 Prone Leg Curl 45kg x 9 45kg x 9 45kg x 9 Leg Extension 109kg x 11 109kg x 11 109kg x 11 Sitting Calf Raises 30kgx 16 30kgx 18 30kgx 18 Biceps Sitting - Preacher Curl Bar 35kg x 9 35kg x 10 35kg x 10 Standing - DB Hammers 17.5kg x 11...

Monday - Chest & Triceps Incline DB 20kgx 20 32.5kgx 13 32.5kgx 12 Flat Becnch 80kgx 10 80kgx 10 80kgx10 Seated Incline Press 80kgx8 80kgx8 80kgx8 Pec Seated Flys 64kgx12 64kgx12 64kgx10 Tricep Ropes Pull down 45.5kgx15 45.5kgx11 45.5kgx10 Tricep Bar Pull down 45.5kgx10 45.5kgx11 45.5kgx11...

Chest & Triceps Incline DB 20kgx 20 30kgx 13 42.5kgx8 35kgx10 Flat Bench 80kgx 10 80kgx 10 80kgx10 Seated Incline Press 80kgx8 80kgx8 80kgx8 Tricep Ropes Pull down 45.5kgx15 45.5kgx11 45.5kgx10 Tricep Bar Pull down 45.5kgx10 45.5kgx11 45.5kgx11 Tricep Single Arm cable 18kgx11 18kgx12...