Very true bro. I need to find a way to format my lifts week to week to track my progress rather than memorising particular lifts only.
lets start deep diet drive for sure and move to training from there man
@TeeGee real fun day bro
real deal pump i see it
Honestly regret the workout. I had a fun idea in mind but I didn’t execute it the way I wanted to.@TeeGee real fun day bro
bench press you can go up in weight IMO
and no need 6 setse 4 is fine
how were the macros?
I think a pump set is awesome here and there but I tried to make this a pump workout and it just didn’t go in my favour. But iv learned now
@TeeGee checking your macros
I believe I posted at beginning of week that meals will stay the same throughout the week for simplicity.@TeeGee checking your macros
seems fat is low
how much fats you have in omega 3 form?
think walnuts
think fish oil
whats your omege 3 ratio
and see if you can share actual meals with us please
and dont mind the bench press just work on it and you'll get stronger bro
I think my main issue with flat bench is I always chose to neglect it rather then improve. Majority of my other lifts progress but I have also been watching a few other logs because the info you gain seems to be endless
Above is my exact meals all details calories and macros
Photos of the meals ? They have all been posted as I keep it the same but I will also repost these again to keep everyone in the loop I guess. Thanks bro
@TeeGee this is fine bro I thought you changing it
Done. Adjustment made moving forward@TeeGee this is fine bro I thought you changing it
i would stick to at least 5000mgs of omega 3 to up it
Absolutely going to throw this in. Thank you
@TeeGee Meals looks amazing man.......Morning back workout
Pull ups
10,8,8
Low row machine (pin)
55kg x 20
65kg x 15
75kg x 12
Bent over barbell row
80kg x 12
80kg x 14
80kg x 14
80kg x 16
Lat pull down (pin)
55kg x 20
77.5kg x 12
72.5kg x 14
Rope pullover
40kg x 18
47.5kg x 18
47.5kg x 14
Low row single arm row plate load
50kg x 12
50kg x 16
60kg x 12
Ez bar curls
30kg x 3 sets of 10
10km standard on bike as usual.
Photos of meals also attached for those needing to see them. All macros posted in above post.
Walnuts and rice cakes not in photos as I really don’t see the need
Thanks bro I appreciate it
@TeeGee i highly suggest replacing orange juice with an extra protein shake broWeighing in at 102kg on the dot this morning.
Got in meal number 1 - 70g rolled oats with 1 scoop gold standard and 80g raspberry. Also 1 cup orange juice before going gym 1 hour later
Shoulders and traps today
Band stretching to warm up the joints.
Side lateral cable raise
13.6kg x 16 per side
13.6kg x 18 per side
18.2kg x 14 per side
Seated shoulder press (dumbbells) minimal rest periods 45-60 seconds
32.5kg x 16
35kg x 10
35kg x 11 (failed 12th rep)
Seated shoulder press machine (plate loaded) hammer gripped
40kg x 20
40kg x 16
40kg x 22
Dumbbell front raise (hammer)
12.5kg x 13 per side
15kg x 12 per side
15kg x 14 per side
Face pulls (rope)
27.3kg x 14
27.3kg x 14
27.3kg x 18
Barbell shrugs
100kg x 10 squeeze reps
100kg x 20 pump set
120kg x 12 > 60kg x 20
Upright row barbell
40kg x 14
40kg x 14
40kg x 12
Recumbent bike
10km - first time using this one and quite enjoyed it to be honest
Tricep rope push downs
(15 second rest periods)
54kg x 16
54kg x 14
40kg x 22
40kg x 16
In conclusion feeling pretty lean at the moment but still pushing. To really pull down the fat % hopefully going to get my bf% checked within the next 2 weeks.
Will also post up some mirror selfies over the weekend. Trying to keep a week or two between them.
I’ll scrap the orange juice completely bro.@TeeGee i highly suggest replacing orange juice with an extra protein shake bro
you pushing hard but you gotta get the sugar carbs like orange juice out
can you share more diet a bit?
@TeeGee would be good to see daily food bro
but lets start making some cuts if you can
Done deal bro. If meals stay the same I may use same photos just for effort purposes.@TeeGee would be good to see daily food bro
starting with orange juice
Good workout
Thank you brother. Gotta give alot or the credit to you guys though. I just listen and execute the best I can
Looks like a decent chest workout brother. I sometimes train with my mate at his gym similar thing his machines are all weird haha.Morning weight this morning is 101.2kg bit of a weight drop over the weekend. I expect it may bounce back up a little bit.
Workout for yesterday was chest which took place with a friend at his gym I’m unfamiliar with but was still a decent workout in my opinion. Chest felt full by the end.
Incline dumbbell flies
17.5kg x 20
20kg x 16
22.5kg x 14
Incline dumbbell press
35kg x 14
35kg x 14
37.5kg x 12
30kg x 13
Decline cable flies
12.5kg x 18
15kg x 14
17.5kg x 14
10kg x 12 (2 second squeeze on reps)
Peck deck flies
68kg x 14
68kg x 14
Chest press machine
40kg x 2 sets of 30 for finisher
Meals remained the same yesterday once again. Today will be back workout which will be posted up at some point during today. Hope everyone had a great weekend
Plenty of hammer strength back machines in his gym. Made me want to switch to back day but it is what it is. Something different from time to time never hurt. Same exercises just different equipment.
Ahhh right I always run his workout when I go to train with him for for a heavy day so we can spot each other etc. It's always a little different to my own work out.
That’s what I wanted to do. Let him take the reins but he wanted to see my routine so it is what it is I guess. Workout still went well enough.
@TeeGee dumbbells stick to 3 sets but at least 1 set 15-20 reps more of a pump manMorning weight this morning is 101.2kg bit of a weight drop over the weekend. I expect it may bounce back up a little bit.
Workout for yesterday was chest which took place with a friend at his gym I’m unfamiliar with but was still a decent workout in my opinion. Chest felt full by the end.
Incline dumbbell flies
17.5kg x 20
20kg x 16
22.5kg x 14
Incline dumbbell press
35kg x 14
35kg x 14
37.5kg x 12
30kg x 13
Decline cable flies
12.5kg x 18
15kg x 14
17.5kg x 14
10kg x 12 (2 second squeeze on reps)
Peck deck flies
68kg x 14
68kg x 14
Chest press machine
40kg x 2 sets of 30 for finisher
Meals remained the same yesterday once again. Today will be back workout which will be posted up at some point during today. Hope everyone had a great weekend
Thank you brother. I’m definitely leaning out a lot. It really opens your eyes to how much fat your holding though when you begin to strip it all away@TeeGee the meals are looking very clean man
Done deal bro
it hurt my soul seeing how unflattering the photos are but it is what it is haha.
@TeeGee you're looking great in photos manMorning back workout with some delts
Pull-ups
10,8,9
Lay pull-down pin
62.5kg x 15
70kg x 12
70kg x 12
Bent over barbell row
80kg x 14
90kg x 12
100kg x 12
80kg x 14
Seated low row pin
60kg x 12
60kg x 16
65kg x 14
Rope pullovers
40kg x 20,16,12
Rope face pulls
47.5kg x 20
55kg x 16
55kg x 16
Cable side delt
15kg x 2 sets of 10 per side
Dumbbell front raise
15kg x 2 sets of 12 per side
Updated photos attached.
Please be advised I felt like I looked phenomenal in the mirror and my partner thought that a rapid fire of 178 photos in a matter of 30 seconds would capture this
like to gunning it
Thanks brother. Appreciate the kind words. Still work to be done though
but your base is good and you staying updated on log which is crucial for gains @TeeGee
Good work looking solid brother keep it upMorning back workout with some delts
Pull-ups
10,8,9
Lay pull-down pin
62.5kg x 15
70kg x 12
70kg x 12
Bent over barbell row
80kg x 14
90kg x 12
100kg x 12
80kg x 14
Seated low row pin
60kg x 12
60kg x 16
65kg x 14
Rope pullovers
40kg x 20,16,12
Rope face pulls
47.5kg x 20
55kg x 16
55kg x 16
Cable side delt
15kg x 2 sets of 10 per side
Dumbbell front raise
15kg x 2 sets of 12 per side
Updated photos attached.
Please be advised I felt like I looked phenomenal in the mirror and my partner thought that a rapid fire of 178 photos in a matter of 30 seconds would capture this
Looking great dude!!Morning back workout with some delts
Pull-ups
10,8,9
Lay pull-down pin
62.5kg x 15
70kg x 12
70kg x 12
Bent over barbell row
80kg x 14
90kg x 12
100kg x 12
80kg x 14
Seated low row pin
60kg x 12
60kg x 16
65kg x 14
Rope pullovers
40kg x 20,16,12
Rope face pulls
47.5kg x 20
55kg x 16
55kg x 16
Cable side delt
15kg x 2 sets of 10 per side
Dumbbell front raise
15kg x 2 sets of 12 per side
Updated photos attached.
Please be advised I felt like I looked phenomenal in the mirror and my partner thought that a rapid fire of 178 photos in a matter of 30 seconds would capture this
Can you elaborate a little brother so I can adjust for next session.
So much better than smith machine
Thanks bro. Nice steady pace but I’m happy with the current progress
No prison for me brother. Just art
Honestly one of my favourites to do towards the end of my session as long as I keep my ego out of it and pull with my lats and not my arms
@TeeGee shoulders you have to train slowly and carefully 1 injury and long term issues with training bro
I find that I’ve made the most progress with the fly movements. And really put my focus on the chest activation
Understood brother. I can’t say I’ve ever really had a shoulder issue but I’m going to be a bit more aware of it moving forward. With chest exercises I do my best to focus on the chest activation and controlling my movement rather than using ego.@TeeGee shoulders you have to train slowly and carefully 1 injury and long term issues with training bro
KillerMorning weight this morning is 101.2kg bit of a weight drop over the weekend. I expect it may bounce back up a little bit.
Workout for yesterday was chest which took place with a friend at his gym I’m unfamiliar with but was still a decent workout in my opinion. Chest felt full by the end.
Incline dumbbell flies
17.5kg x 20
20kg x 16
22.5kg x 14
Incline dumbbell press
35kg x 14
35kg x 14
37.5kg x 12
30kg x 13
Decline cable flies
12.5kg x 18
15kg x 14
17.5kg x 14
10kg x 12 (2 second squeeze on reps)
Peck deck flies
68kg x 14
68kg x 14
Chest press machine
40kg x 2 sets of 30 for finisher
Meals remained the same yesterday once again. Today will be back workout which will be posted up at some point during today. Hope everyone had a great weekend
@TeeGee meals looking good bro i like itI seem to be feeling leaning each day now. Woke up at 101.4kg. Looked like a skinny bitch until I got my first meal and water into me.
Just want to make a note that no longer having orange juice with breakfast every few days is hurting my soul
Meal 1
70g rolled oats
1 scoop gold standard whey
80g raspberry
(Favourite meal by far)
452 calories,32p/53c/10f
Preworkout
350mg caffeine “alternate state”
Pump juice
6g creatine
Today should be a rest day but I feel good so I decided to do a bit of an arm day
Intra. Staminade 2 serves in 1L water
127 calories, 30c & 30 sugar
Alternating DB curls
15kg x 15,14,14
Rope extensions
90lb x 30
110lb x 20,16
Ez bar curls
30kg x 12
35kg x 12,10
Overhead dumbbell extension
35kg x 12,12,12
Alternating DB hammer curl
17.5kg x 20
20kg x 20,18
Tricep push down
130lb x 20
150lb x 16,12
Post workout whey shake
110 calories, 25p/2c/0.5f
Cardio will be later tonight after work.
Meal 2
50g steel cut oats with cinnamon
250g egg whites
2 whole eggs
446 calories,45p/31c/13.5f
Snack
24g rice cake
95 calories, 1.7p/17c/2f
Meal 3
250g extra lean 95/5 beef mince
250g jasmine rice
15g light sour cream
50g salsa
729 calories, 58.5p/83c/16f
Meal 4
300g chicken breast
200g jasmine rice
15g light sour cream
50g salsa
20g burrito seasoning
40g walnuts
986calories,78p/83c/36f
Needed a day break from the butter chicken to feel like I’m indulging with the Mexican style
Have also recently added in some DHB for these final weeks on cycle. Using @RequiemLabs DHB and also his test e. Chatting to him has been an absolute pleasure and keen to see how I feel and what I can do on these final weeks pushing harder. Blood work will also be provided before I finish up. I’m already quite confident in requiem. Injections have been super smooth which I always appreciate
Unsure if I will rest tomorrow or push a nice leg workout. Body is feeling really good. Sleeping well, mentally very positive. But also don’t want to over do things. But my body tells me I’ve got more in the tank
Abs not showing yet but I feel like I’m getting very close to the top coming through.
but it is being covered up in a few weeks in Bali so I’ll post photos once that takes place. Gives me some extra time to tighten up more
i get it broAbs not showing yet but I feel like I’m getting very close to the top coming through.
My stomach is tattooed which identifies me in a big way
keep pushing you get super tight @TeeGee
Sticking to the plan. Following the advice. I’m happy so far.i get it bro
I think I just need to part ways with the juice but continue to tell myself it’s not forever.
Awesome workout brother killing it.Morning leg workout
Barbell squat
60kg x 20
80kg x 16
100kg x 10
Hack squat machine
60kg x 16
80kg x 14
100kg x 12
Lying hamstring curl plate
40kg x 16
50kg x 14
50kg x 12
Extensions plate
60kg x 18
60kg x 20
40kg x 18 slower
Seated claves plate
40kg x 3 sets of 25
10km on the bike.
Conclusion is I need to switch things up. Session felt good. But I’m wanting to venture into lunges which have always been an exercise I avoid due to tweaking my back when younger (ego)
Perhaps switching to quad focused and hamstring focused workouts across two days each week.
Food remains the same today except chicken is switched back to butter chicken sauce 50g
Feeling good but tomorrow will be a rest day from lifting. Will still hit some cardio though.
I think I just need to part ways with the juice but continue to tell myself it’s not forever.
yeh bro I think the lunges really need to come into play now because I’m well aware that I’m avoiding them and while my leg workouts feel good I feel like I’m not pushing it enoughAwesome workout brother killing it.
Lunges are crazy as a finisher I found I love them and hate them at the same time
Yeah I get that haha look forward to seeing your log with lunges
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