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Back and biceps
Lat pull downs wide grip
Setting 8 reps 13 12 12 8
Supported row machine (these felt great )
Setting 9 reps 12 12 12 11
Close grip lat pull down
Setting 9 reps 13 12 11
Rope face pulls (these felt even better )
Setting 7 reps 16 15 11 9
Rope straight up pull downs
Setting 4 reps 11 11 8
Lay pull downs
Setting 7 reps 20 18 11
Preacher curls calves while resting 16 14 11 13 11 12
20kg reps 17 16 14 14
Standing wide grip curls
20kg reps 15 15 14
Hammer curls 12 kg dumbells
Reps 12 10 10
Lat pull downs wide grip
Setting 8 reps 13 12 12 8
Supported row machine (these felt great )
Setting 9 reps 12 12 12 11
Close grip lat pull down
Setting 9 reps 13 12 11
Rope face pulls (these felt even better )
Setting 7 reps 16 15 11 9
Rope straight up pull downs
Setting 4 reps 11 11 8
Lay pull downs
Setting 7 reps 20 18 11
Preacher curls calves while resting 16 14 11 13 11 12
20kg reps 17 16 14 14
Standing wide grip curls
20kg reps 15 15 14
Hammer curls 12 kg dumbells
Reps 12 10 10
Didn’t end up makeing it mate going to be a 4 day weekvery nicehow was training? @Zacel
LevButlerov
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Medium rare is what I iam for matesuper nice meals @Zacel steak was close to rare?
LevButlerov
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medium rare PERFECT bro
Love my steak medium rare also
Food is looking real good!
@Zacel always careful with shoulders thats my #1 concern
but your training still go I see some pull downs and push downs niceon the food looks very clean
I do have one, I just get high fiber pancake mix and add 2 scoops of chocolate casein /whey protein
stacks hard
Thanks mate I made one yesterday 50g of oats 3 eggs one banana dash of milk table spoon of baking powder and a scoop banana whey protein tasted like ass@Zacel always careful with shoulders thats my #1 concern
on the food looks very clean
I do have one, I just get high fiber pancake mix and add 2 scoops of chocolate casein /whey protein
@Zacel oats and eggs wouldnt work with baking powder lol
you need like buckwheat high fiber pancake mix, something premade, and add a scoop of protein as you mix them
@Zacel food looks delicious man
on the sickness, you have vitamin C / D right? take 10,000 IU of D and 5000mgs of vitamin C spread in 3 doses, add elderberry echinacea and olive leaf along with 3x/ the dose of multi vitamins and increase liquid intake to 1 gallon minimu.
Thanks bro yea i take vitamin c I need to get proper injectable vitmain d@Zacel food looks delicious man
on the sickness, you have vitamin C / D right? take 10,000 IU of D and 5000mgs of vitamin C spread in 3 doses, add elderberry echinacea and olive leaf along with 3x/ the dose of multi vitamins and increase liquid intake to 1 gallon minimu.
injectable D not needed, up your oral dose to 10-15000 IU asap
burritos would definitely hit the spot
It’s my favorite!
Chicken burritos are a staple for me! Can't go wrong with steak and eggs either. Perfect meal for fuel.
Tonight’s training legs
5 minute exercise bike
Leg press 200kg reps 20 15 12 11 11 8
Leg extensions
Setting 9 reps 14 12 11 11
Straight leg dead lifts
60kg reps 19 11 9 8
Seated calf machine 20 kg 19 16 14
Seated hamstring curls
Setting 11 reps 12 11 11
Standing calf machine
Setting 6 reps 11 11 10
5 minute exercise bike
Leg press 200kg reps 20 15 12 11 11 8
Leg extensions
Setting 9 reps 14 12 11 11
Straight leg dead lifts
60kg reps 19 11 9 8
Seated calf machine 20 kg 19 16 14
Seated hamstring curls
Setting 11 reps 12 11 11
Standing calf machine
Setting 6 reps 11 11 10
@Zacel Love mexican food!
checking but seems fat is low gotta up omega 3 @Zacel
How many grams of fats do u think
Todays training
Chest and triceps
Flat barbel bench
100kg reps 8 6 5
Incline double press 32.5kg 12 10 8
Weight 25kg 12 10
Chest press setting 11 reps 12 11 9
Seated pec deck
Setting 7 reps 17 13 12 11
Seated over head cable extension
Setting 5 reps 17 13 11
Setting 4 10 9
Rope pull downs
Setting 3 reps 14 12 11
Cable wide drip push downs
Setting 4 reps 11 9 9
10 minute post cardio
Incline walk
Chest and triceps
Flat barbel bench
100kg reps 8 6 5
Incline double press 32.5kg 12 10 8
Weight 25kg 12 10
Chest press setting 11 reps 12 11 9
Seated pec deck
Setting 7 reps 17 13 12 11
Seated over head cable extension
Setting 5 reps 17 13 11
Setting 4 10 9
Rope pull downs
Setting 3 reps 14 12 11
Cable wide drip push downs
Setting 4 reps 11 9 9
10 minute post cardio
Incline walk
@Zacel i would add 30 grams to start spread the whole day
nice you can add some walnuts to those overnight oats bro
do you have time to boost PW cardio from 10 to 20min? would be good
Yea I don’t normally have a lot time on weeknight finshed work early casue of the rain today
Yea been meaning to get some walnuts
Looks good
I take for caps a day
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Tonight’s training
Back and biceps
Bent over barbel row
80 kg reps 16 12 10 60kg 12 10
Lay pull downs
Setting 10 reps 14 11 8
Supported row machine
Setting 10 reps 12 12
Close grip pull down
Setting 11 reps 11 11 9
Face pulls
Setting 4 reps 11 12 13 10
Cabel ezi curls
Setting 3 reps 17 16 16
Cabel hammer curls
Setting 3 reps 15 14 14
Back and biceps
Bent over barbel row
80 kg reps 16 12 10 60kg 12 10
Lay pull downs
Setting 10 reps 14 11 8
Supported row machine
Setting 10 reps 12 12
Close grip pull down
Setting 11 reps 11 11 9
Face pulls
Setting 4 reps 11 12 13 10
Cabel ezi curls
Setting 3 reps 17 16 16
Cabel hammer curls
Setting 3 reps 15 14 14
@Zacel meals looks good bro..........
LevButlerov
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First picture when I started my log second picture today just over 3 weeks I can see some good growth still progressing with weights and reps at gym every week few things I’ve changed was more carbs pumped the cals up a touch and 2iu of gh thanks to @HybridLabs for that and coaching advice test is still the same 500mg a week
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keep up the good work my man you look great
Shoulders biceps triceps
Thought I’d mix my training up Aiming more for volume today priming the muscle
Standing barbell press
40kg reps 25 22 17 13
Seated dumbbell lateral raises
9kg reps 17 16 13
Reverse peck deck machine
Setting 9 reps 20 20 18
Cable lateral raises
Setting 2 reps 13 13 setting 13 13
Triceps and biceps supersets
Single arm reverse grip push down
Setting 3 reps 17 16 13
Cable ezi curl setting 7 reps 20 18 16
Reverse grip curl cables
Setting 5 reps 15 17 14
Rope push downs
Setting 3 reps 20 20 16
Thought I’d mix my training up Aiming more for volume today priming the muscle
Standing barbell press
40kg reps 25 22 17 13
Seated dumbbell lateral raises
9kg reps 17 16 13
Reverse peck deck machine
Setting 9 reps 20 20 18
Cable lateral raises
Setting 2 reps 13 13 setting 13 13
Triceps and biceps supersets
Single arm reverse grip push down
Setting 3 reps 17 16 13
Cable ezi curl setting 7 reps 20 18 16
Reverse grip curl cables
Setting 5 reps 15 17 14
Rope push downs
Setting 3 reps 20 20 16
Had a family day yesterday today training and just whatching the ufc got a new kettle bbq yesterday might smoke up wings
Good session man. Food looks really good too!
Cheers man
Those fruits look great
@Zacel Food pics are awesome........
@Zacel This routine is looking great!
nice super quality
food looks fantastic what a nice meal
Legs and calves
5 minute exercise bike
leg extensions
Setting 12 reps 14 12 10 9
Seated hamstring curls
Setting 11 reps 14 11 11
Walking lunges 15 kg doubles
Steps 24 22 20 16
Hip thrust machine first time trying these
20kg reps 14 13 12 11
Leg extensions setting 8 reps 16 14 13 10
Standing calves machine
Setting 7 reps 16 14 11
Seated calf raise single leg 9 12 11
5 minute exercise bike
leg extensions
Setting 12 reps 14 12 10 9
Seated hamstring curls
Setting 11 reps 14 11 11
Walking lunges 15 kg doubles
Steps 24 22 20 16
Hip thrust machine first time trying these
20kg reps 14 13 12 11
Leg extensions setting 8 reps 16 14 13 10
Standing calves machine
Setting 7 reps 16 14 11
Seated calf raise single leg 9 12 11
Attachments
very nice nutrition is so crucial
bro nice work outstanding barbell press is a real man lift
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