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Approved Log My Training Log

VMfreaks said:
4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises
Click to expand...
Great leg day! Keep up the hard work brother.
 
VMfreaks said:
4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

View attachment 44386
Click to expand...
@VMfreaks Arms looking solid bro........
 
Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
5674.webp
6586.webp
6456.webp

4x Cable flys bottom 15kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs


6575.webp
 
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
 
VMfreaks said:
I've stopped calcualting bro. It's a decent amount
Click to expand...
@VMfreaks a few meal pics would be nice forget the calculations bro :)
VMfreaks said:
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
training of a champ right there
 
back and bicep there are my favorite split day
 
yes don't forget to post up some meal pictures
 
I don't blame you for not counting your calories or protein it's actually smart sometimes
 
a dude your size can benefit from some cutting as well
 
VMfreaks said:
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
Good work
 
VMfreaks said:
Warm up - push ups

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Dips 10 to 15

Eggplant stuffed with Beef Mince

View attachment 45209
Click to expand...
@VMfreaks nice looking meal
you're a real cook, making this yourself? :)

training is STRONG
 
LevButlerov said:
@VMfreaks nice looking meal
you're a real cook, making this yourself? :)

training is STRONG
Click to expand...
with a bit of help :)

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Indian cheat tonight some curry beef
546457.webp
 
VMfreaks said:
with a bit of help :)

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Indian cheat tonight some curry beef
View attachment 45415
Click to expand...
@VMfreaks Meal looks good bro........
 
VMfreaks said:
with a bit of help :)

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Indian cheat tonight some curry beef
View attachment 45415
Click to expand...
@VMfreaks curry beef looks intense love that bro :)

volume is staying on point
 
Back and Biceps!

12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

Chicken Breast on the pan with minimal oil and for Greens Broccoli

4536563.webp
 
I would eat up those meals and a heartbeat
 
looking really good on that training
 
nice leg day you got some good volume in
 
26 sets on your legs you are a beast
 
good to see people working their legs as hard as their upper body I like that
 
looking really good my man keep it up
 
Meals look fantastic very creative
 
VMfreaks said:
Back and Biceps!

12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

Chicken Breast on the pan with minimal oil and for Greens Broccoli

View attachment 45503
Click to expand...
@VMfreaks Strong update bro........
 
Doin great
 
VMfreaks said:
Warm up - 30mins walk and 3 sets of 35 pushups

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Dips 10 to 15

View attachment 45887
Click to expand...
@VMfreaks DAMN your arms are huge, legs huge you're a real beast bro :) impressive training as well
 
Apologies for not posting boys, I went for a little get away to the snow and came back yesterday. Started with legs today..

Warm up on the treadmill for 20 mins fast paced walk

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 15KG db on each hand. Did 4 sets of 20
 
VMfreaks said:
Apologies for not posting boys, I went for a little get away to the snow and came back yesterday. Started with legs today..

Warm up on the treadmill for 20 mins fast paced walk

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 15KG db on each hand. Did 4 sets of 20
Click to expand...
@VMfreaks big leg day, beasting it again
 
VMfreaks said:
Apologies for not posting boys, I went for a little get away to the snow and came back yesterday. Started with legs today..

Warm up on the treadmill for 20 mins fast paced walk

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 15KG db on each hand. Did 4 sets of 20
Click to expand...
And didn't train?
 
VMfreaks said:
Treadmill for 45mins

Warmup pushups 4 sets of 30

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90-100kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 45kgs
4x V bar 45kgs
4x Dips 12 to 18 - Superset skull crushers 20kgs
4x Close Grip Bench 60 -80kgs
Click to expand...
The rest looks great but 20kg?? The bar weighs 9 so this looks crazy light compared to everything else
 
I'm late to the party but nice to see your last workout was pretty strong
 
I like how you keep your training simple and effective
 
you're showing how it's done keep up the good work
 
good work out I like how you're training on point
 
Back & Biceps


12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
 
VMfreaks said:
Back & Biceps


12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
@VMfreaks full stack? daymn you can throw up the weights impressive bro :)
you doing a lot of 15 reps?
 
Cardio on the treadmill for 50 mins.

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 15KG db on each hand. Did 4 sets of 20

34253.webp
 
VMfreaks said:
Cardio on the treadmill for 50 mins.

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 15KG db on each hand. Did 4 sets of 20

View attachment 47506
Click to expand...
@VMfreaks food is nice , would love to see some steak too :) push on the training
 
Good job
 
finishing with lunges as not a bad idea I might try that myself
 
very nice chest they you hit it hard
 
I like your different meals try not to eat anything too heavy though
 
tomato sauce is a little tough on the gut maybe eat it in moderation
 
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