Approved Log My Pre-cycle TRT BPC157 healing Log

[ForeverBulk01]

Hey bros, nothing crazy today, but took it out of me, legs, cardio and core; I'll do my full leg day as per usual on Friday, simply exhausted today from all the workouts, goal is to reach 10 minutes on the exercise bike first, then 10 minutes thereafter on the rowing machine for my cardio.

Cardio;

5 minutes exercise bike
5 minutes rowing machine
10 minutes boxing drills

Core;

15x3 crunches
10x3 vertical knee raises (chin up station)
40 sec x2 planks

Legs;

10x5 leg press (horizontal) 47.5 kg
10x3 DB calf raises 12.5 kg dbs
10x3 DB RDLs 10.5 kg dbs

Meals have been basic, haven't bothered posting too much up lately with food, but here's my lean ground beef mince and rice

 

[LevButlerov]

Hey bros, nothing crazy today, but took it out of me, legs, cardio and core; I'll do my full leg day as per usual on Friday, simply exhausted today from all the workouts, goal is to reach 10 minutes on the exercise bike first, then 10 minutes thereafter on the rowing machine for my cardio.

Cardio;

5 minutes exercise bike
5 minutes rowing machine
10 minutes boxing drills

Core;

15x3 crunches
10x3 vertical knee raises (chin up station)
40 sec x2 planks

Legs;

10x5 leg press (horizontal) 47.5 kg
10x3 DB calf raises 12.5 kg dbs
10x3 DB RDLs 10.5 kg dbs

Meals have been basic, haven't bothered posting too much up lately with food, but here's my lean ground beef mince and rice

Nothing crazy but good to see cardio. @ForeverBulk01

Food is a big, I see 1 meal there, how about others?

 

[ForeverBulk01]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

 

[LevButlerov]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

Coming back strong, but why gummies during training? better drink a protein shake.
are you bulking or cutting?

 

[stevesmi]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

breakfast and lunch looks good man
that is some yummy sounding food
i like it !

@ForeverBulk01

 

[BodyMonster34]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01 bro you pushing some good training
i love the hardcore pushing on this
i want to see you keep grinding hard

 

[Mobster]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

I want those weights to climb

 

[2Thick]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01 i love me some nice eggs. they are the best
you won't go wrong with eating them!

 

[ceo]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01 bros always good to see you pushing it
nice meals and protein
nice workouts what else could you want

 

[Ulter]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

you are looking good. 3 large eggs is a good option
the snacks and dinner are on point
@ForeverBulk01

 

[ROIDDERS]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01
pretty good diet
not sure though why you need sour gummies. you taking insulin or something?

 

[RoySimpson]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01 solid work right here! Progress has been coming!

 

[ForeverBulk01]

Coming back strong, but why gummies during training? better drink a protein shake.
are you bulking or cutting?

Bulking, little bit of simple carbs gets me through it if my lunch was awhile prior to the workout, I can't do shakes during or pre workouts, stomach has to be relatively empty

 

[ForeverBulk01]

Thanks for everyone's comments, aiming to improve on all factors

Meanwhile, glad it's Friday bro's, here's the last workout of the week, I went light an easy on the legs due to the knee, had it sleeved for the whole workout as well, should be all good by next week.

I'm also going to change my split, instead of doing mon, tues, weds, thurs, i'll move into mon, tues, thurs, fri, same workout routine, chest/tris, legs/core, back/bis, shoulders/legs

Cardio;

8 minutes stationary bike
10 minutes boxing drills

Shoulders;

10x4 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x3 seated DB trap raises 12.5 kg dbs

Legs;

10x3 leg press (horizontal) 45kg
10x3 DB calf raises 12.5kg dbs
10x3 DB RDLs 10.5kg dbs

 

[LevButlerov]

Bulking, little bit of simple carbs gets me through it if my lunch was awhile prior to the workout, I can't do shakes during or pre workouts, stomach has to be relatively empty

Amino acids much better pick.

Thanks for everyone's comments, aiming to improve on all factors

Meanwhile, glad it's Friday bro's, here's the last workout of the week, I went light an easy on the legs due to the knee, had it sleeved for the whole workout as well, should be all good by next week.

I'm also going to change my split, instead of doing mon, tues, weds, thurs, i'll move into mon, tues, thurs, fri, same workout routine, chest/tris, legs/core, back/bis, shoulders/legs

Cardio;

8 minutes stationary bike
10 minutes boxing drills

Shoulders;

10x4 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x3 seated DB trap raises 12.5 kg dbs

Legs;

10x3 leg press (horizontal) 45kg
10x3 DB calf raises 12.5kg dbs
10x3 DB RDLs 10.5kg dbs

Good workout, can add a bit of cardio

 

[ballin2504]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

@ForeverBulk01 quality update man. Some good weight you’re pushing there. The food looks good also

 

[Noah Wixx]

Hey fellas, bit of a bigger breakdown including whole day of eating for todays log so you guys know where I'm at

Cardio:

None (knees playing up, didn't want to push it too far, was limping a bit walking today)

Back:

Wide grip lat pull downs
10x2 37.5 kg
10x2 47 kg

Close grip pull downs
10x1 37.5 kg
10x3 47 kg

Close grip seated row
10x3 47 kg

Bent over shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x1 9 kg
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 9 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

Diet:

Whole day of eating looks like so as of now; @LevButlerov

Breakfast:
3 whole large eggs, 2x full grain toast, 35g prime cut bacon, 50g cottage cheese or 50g natural greek yogurt + coffee with low fat milk

Lunch:
250g meat (90% lean beef mince or chicken thigh) 250g carbs (white rice or pasta) + occasional veg

Snack:
10g of sour gummies during training

Dinner:
Same as lunch, otherwise occasional alternatives are pork steak, salmon or beef steak in equal weight with 250g of carbs + veg

Snack:
Protein shake 40g protein powder, 250ml low fat milk, fibre supplement, 30g oats, small piece 85% dark chocolate

Macros varied whether using beef or chicken with protein/fat changing but normally do about 3-4 days of each in rotation

Definitely a nice full day of eating

 

[Tiger Salman Khan]

Thanks for everyone's comments, aiming to improve on all factors

Meanwhile, glad it's Friday bro's, here's the last workout of the week, I went light an easy on the legs due to the knee, had it sleeved for the whole workout as well, should be all good by next week.

I'm also going to change my split, instead of doing mon, tues, weds, thurs, i'll move into mon, tues, thurs, fri, same workout routine, chest/tris, legs/core, back/bis, shoulders/legs

Cardio;

8 minutes stationary bike
10 minutes boxing drills

Shoulders;

10x4 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x3 seated DB trap raises 12.5 kg dbs

Legs;

10x3 leg press (horizontal) 45kg
10x3 DB calf raises 12.5kg dbs
10x3 DB RDLs 10.5kg dbs

@ForeverBulk01 Legit updates man........

 

[ForeverBulk01]

I've been having some stomach issues the last few days, not sure what's causing it as my diet hasn't changed at all, I've added drinking bone broth once a day that the mrs has made, hopefully it helps it a bit, also doubled my probiotics, normally I have one first thing in the morning but added another in the evening, was hoping to push a little harder today but it's holding me back a bit, here's the workout though;

Monday weigh in: 81.0 KG

- Cardio -
10 minutes - exercise bike

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 14 kg

Incline 15° degree DB press
10x 4 sets 14 kg

Seated press
10x2 45 kg
10x2 54 kg

- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

 

[25homes]

Great job

 

[LevButlerov]

I've been having some stomach issues the last few days, not sure what's causing it as my diet hasn't changed at all, I've added drinking bone broth once a day that the mrs has made, hopefully it helps it a bit, also doubled my probiotics, normally I have one first thing in the morning but added another in the evening, was hoping to push a little harder today but it's holding me back a bit, here's the workout though;

Monday weigh in: 81.0 KG

- Cardio -
10 minutes - exercise bike

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 14 kg

Incline 15° degree DB press
10x 4 sets 14 kg

Seated press
10x2 45 kg
10x2 54 kg

- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Chest and tris that's the way to really get deep and grow but we need more cardio.

 

[ForeverBulk01]

Chest and tris that's the way to really get deep and grow but we need more cardio.

I'll do it just for you Lev haha, you'll be happier with todays efforts

 

[ForeverBulk01]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

 

[LevButlerov]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

Bone broth works, happy you're enjoying it. @ForeverBulk01

Cardio is tight with leg work today.

 

[Mobster]

Look at ginger tea too

 

[stevesmi]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 the legs and cardio look good! crunches are outstanding on this. RDL's are on point as well let's keep this one going

 

[ROIDDERS]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

I like how you mix up your cardio. i bet you find it more fun doing it that way. @ForeverBulk01 i know it can be boring for many

 

[BodyMonster34]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 bro always love the hardcore iron training. pushing legs like a champion. love the RDL's that is how it should be

 

[ceo]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 bros i like the goblet squat because it harder to cheat on those. a lot of dudes cheat to much with squatting and its no good. squats are an important lift and should be done right

 

[Ulter]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 i like the idea of horizontal leg press. but is it really optimal? maybe or maybe not. i still put my money on hack squats over them

 

[2Thick]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 good to see the bone broth is helping. the stuff is magic for many. that tiger balm is hardcore stuff too

 

[Freki]

Monday weigh in: 81.0 KG

Good to see its trending in the right direction.
Still have BPC in your stack?

 

[ballin2504]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 way to get it in man. You’re doing great.

 

[RoySimpson]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 love me some bone broth! Cannot go wrong!

 

[Noah Wixx]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

Glad you are on the mend and doing better

 

[Tiger Salman Khan]

Hey gents, stomach seems to be finally healing, I'm going to try continue doing what I was doing with the green/peppermint teas and bone broth drink, knee is also better from last week, rubbed in tiger balm and sleeved it, I know, still low weight, but I'm more focusing on volume with 2 leg days a week instead of going hard at it, I will try increase reps first then probably drop down to 8 reps with some more weights hopefully by next week, other than that all as usual, cheers fellas

- Cardio -

8 minutes exercise bike
6 minutes rowing machine
5 minutes boxing drills

- Core -

Crunches
12x3

Vertical knee raises (chin up station)
12x3

Weighted crunches
10x3 18 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x2 47.5 kg
10x2 54 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

@ForeverBulk01 solid work bro....keep it up........

 

[ForeverBulk01]

Hey fellas, sorry for no update, but the site wasn't working for me on Thursday night, so I got two logs, both for Thursday and Fridays session, I'll post them as separate posts, here's Thursday; along with a couple snaps too

Cardio:

20 minute fast paced walk

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg

Close grip pull downs
10x3 47 kg

Close grip seated row
10x1 47 kg
10x2 54 kg

Seated mid-traps shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

 

[ForeverBulk01]

This is for Fridays workout, went a bit more on the shoulders, throwing it front raises and whatnot just for fun, knee played up again a bit so didn't want to push the weight up

Cardio;

10 minutes stationary bike
3-4 minutes Farmers walk 10.5 kg DBs

Shoulders;

Standing overhead shoulder press (bar)
10x2 20 kg
10x2 25kg

Shoulder press DB (seated)
10x2 10.5 kg
10x1 12 kg

Lateral DB raises
10x4 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
10x3 12.5 kg

Front lateral raises
10x2 8.5 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x4 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x3 12.5 kg

 

[ForeverBulk01]

Good to see its trending in the right direction.
Still have BPC in your stack?

I haven't had BPC since the 16/06, other than minor inflammation and what not I've been going okay, however I'm trying to push harder with some more weights each week so we'll see how we end up, but will be happy to reconstruct another vial with any sign of on-going inflammation and pain

 

[Npcclassicphysique champ]

I haven't had BPC since the 16/06, other than minor inflammation and what not I've been going okay, however I'm trying to push harder with some more weights each week so we'll see how we end up, but will be happy to reconstruct another vial with any sign of on-going inflammation and pain

you should get back on BPC imo broly

 

[Npcclassicphysique champ]

Hey fellas, sorry for no update, but the site wasn't working for me on Thursday night, so I got two logs, both for Thursday and Fridays session, I'll post them as separate posts, here's Thursday; along with a couple snaps too

Cardio:

20 minute fast paced walk

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg

Close grip pull downs
10x3 47 kg

Close grip seated row
10x1 47 kg
10x2 54 kg

Seated mid-traps shrugs
10x3 12.5 kg

Bis:

DB bicep curls
10x3 10.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

big arms there broly and you eating good, clean big?

This is for Fridays workout, went a bit more on the shoulders, throwing it front raises and whatnot just for fun, knee played up again a bit so didn't want to push the weight up

Cardio;

10 minutes stationary bike
3-4 minutes Farmers walk 10.5 kg DBs

Shoulders;

Standing overhead shoulder press (bar)
10x2 20 kg
10x2 25kg

Shoulder press DB (seated)
10x2 10.5 kg
10x1 12 kg

Lateral DB raises
10x4 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
10x3 12.5 kg

Front lateral raises
10x2 8.5 kg

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x4 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x3 12.5 kg

i like the leg work real tight

 

[ForeverBulk01]

big arms there broly and you eating good, clean big?

i like the leg work real tight

Thanks heaps man, haha one of my favourite dbz characters and what got me into Pantera but yes sir, although on the weekend did have a bit of a cheat day, chinese food, chocolate and what not

Also yeah I'm thinking of getting back onto the BPC as well

 

[ForeverBulk01]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

 

[25homes]

Good work

 

[LevButlerov]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 8 weeks into the blast and you're really strong

 

[stevesmi]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

triceps are looking good. chest workout is amazing. @ForeverBulk01 seated press and incline degree DB press is looking great!

 

[BodyMonster34]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 bro pushing it nicely important. i want to see more training like this. iron training the best

 

[Mobster]

I have Tiger Balmn et al in my stash

 

[ROIDDERS]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 i'm pleased with your results so far on this log. the angles and how you show the degrees is smart. it is paying off bigtime

 

[2Thick]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 chest training looks outstanding so far. i'm very pleased with your results for sure man. keep up the good work and keep the grind going

 

[ceo]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

bros i expect nothing less from you. you are outstanding! pushups for warm ups and seated press is A+. @ForeverBulk01

 

[Ulter]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 I gotta put a lot of respect on this iron training. it is looking fantastic. the pushups look solid as well. really enjoy reading this

 

[ForeverBulk01]

Thank you all for the support, definitely helps keep me on track! I'm posting yesterdays log now, I was feeling sluggish but still managed a bit; Todays a rest day for me but might try squeeze in some biking and boxing.

- Cardio -

5 minutes exercise bike
5 minutes rowing machine

- Core -

Crunches
15x3

Vertical knee raises (chin up station)
10x3

Weighted crunches
15x1 9 kg
10x2 18 kg

- Legs -

Leg press (horizontal)
10x5 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x1 10.5 kg
10x3 12.5 kg

Nothing crazy or impressive, but keeping that joint health as a priority, especially with my right knee patella, but because of the lower weight, I do legs twice a week to increase the volume at least

 

[RoySimpson]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 Ive had great results from using BPC & TB500!!

 

[ballin2504]

Hey gents, log for the day, had a great workout, little tension on the elbows, but kept them sleeved and tiger balmed for comfort during the triceps exercises, I'm thinking I might start my next run at BPC soon

Also I'm now 8 weeks into my first mini-blast of 250mg a week.

Monday weigh in: 80.7 KG
BP: 128/77 HR: 94

- Cardio -

None

- Chest -

Push ups for warm ups
10x 3 sets

Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 14 kg
10x 1 sets 15.5 kg

Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Seated press
10x3 45 kg
6x1 54 kg

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 10.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 killing the training brother. Keep after it big guy.

 

[Masonic Bodybuilder]

Nice job brother. Keep grinding through!

 

[ForeverBulk01]

@ForeverBulk01 Ive had great results from using BPC & TB500!!

I definitely fixed myself up, in saying that, what's limiting me from training harder right now is my joints, definitely not a muscle issue, thinking of maybe doing another 2-4 weeks of BPC to perhaps lower overall inflammation and try push those weights harder

 

[ForeverBulk01]

Back an Bi's today, workout went great, felt strong, smashing through it, diets been alright, chicken and rice at the moment, was on beef mince and pasta for the last few days, pretty well same rotation

Also thinking whether I should do a short BPC run again (2-4 weeks), don't have any strong pains or anything, not sure whether it would help as BPC isn't really a preventive like HGH, but certain exercises (more so chest/tris) are definitely limited by joints, not by the muscle. Let me know your thoughts fellas, appreciate the guidance!

Cardio:

7 minute stationary bike

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg

Close grip pull downs
10x3 47 kg
8x1 54 kg

Close grip seated row
10x1 47 kg
10x2 54 kg

Seated mid-traps shrugs
10x3 12.5 kg

DB Lat Row
10x3 15kg (light but need more plates)

Bis:

DB bicep curls
10x1 10.5 kg
10x3 12.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 10.5 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x4 15 kg

 

[Tiger Salman Khan]

Back an Bi's today, workout went great, felt strong, smashing through it, diets been alright, chicken and rice at the moment, was on beef mince and pasta for the last few days, pretty well same rotation

Also thinking whether I should do a short BPC run again (2-4 weeks), don't have any strong pains or anything, not sure whether it would help as BPC isn't really a preventive like HGH, but certain exercises (more so chest/tris) are definitely limited by joints, not by the muscle. Let me know your thoughts fellas, appreciate the guidance!

Cardio:

7 minute stationary bike

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg

Close grip pull downs
10x3 47 kg
8x1 54 kg

Close grip seated row
10x1 47 kg
10x2 54 kg

Seated mid-traps shrugs
10x3 12.5 kg

DB Lat Row
10x3 15kg (light but need more plates)

Bis:

DB bicep curls
10x1 10.5 kg
10x3 12.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 10.5 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x4 15 kg

@ForeverBulk01 Good updates man....numbers look solid.........

 

[LevButlerov]

Back an Bi's today, workout went great, felt strong, smashing through it, diets been alright, chicken and rice at the moment, was on beef mince and pasta for the last few days, pretty well same rotation

Also thinking whether I should do a short BPC run again (2-4 weeks), don't have any strong pains or anything, not sure whether it would help as BPC isn't really a preventive like HGH, but certain exercises (more so chest/tris) are definitely limited by joints, not by the muscle. Let me know your thoughts fellas, appreciate the guidance!

Cardio:

7 minute stationary bike

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg

Close grip pull downs
10x3 47 kg
8x1 54 kg

Close grip seated row
10x1 47 kg
10x2 54 kg

Seated mid-traps shrugs
10x3 12.5 kg

DB Lat Row
10x3 15kg (light but need more plates)

Bis:

DB bicep curls
10x1 10.5 kg
10x3 12.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x1 10.5 kg
10x3 12.5 kg

Reverse curls (ezy bar)
10x4 15 kg

Back and Bis is the way to get the big pump clear here.

 

[ForeverBulk01]

Hey bros, good workout today, tiny bit of pain but sleeved up and got through it, only thing I couldn't really push out were the standing overheads, right elbow wasn't too keen but didn't use any balm either to be fair, have a good weekend all, workout below;

Cardio;

10 minutes stationary bike
2 minutes Farmers walk 12.5 kg DBs

Shoulders;

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12.5 kg

Standing overhead shoulder press (bar)
10x2 20 kg
6x1 27kg

Lateral DB raises
10x3 9 kg

DB rear delts
10x3 9 kg

Seated DB trap raises
10x3 12.5 kg

- Legs -

Goblet squat
10x1 Bodyweight
10x3 10.5 kg

Leg press (horizontal)
10x1 36.5 kg
10x1 47.5 kg
10x2 54.5 kg
8x1 54.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x3 12.5 kg

 

[Npcclassicphysique champ]

Hey bros, good workout today, tiny bit of pain but sleeved up and got through it, only thing I couldn't really push out were the standing overheads, right elbow wasn't too keen but didn't use any balm either to be fair, have a good weekend all, workout below;

Cardio;

10 minutes stationary bike
2 minutes Farmers walk 12.5 kg DBs

Shoulders;

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12.5 kg

Standing overhead shoulder press (bar)
10x2 20 kg
6x1 27kg

Lateral DB raises
10x3 9 kg

DB rear delts
10x3 9 kg

Seated DB trap raises
10x3 12.5 kg

- Legs -

Goblet squat
10x1 Bodyweight
10x3 10.5 kg

Leg press (horizontal)
10x1 36.5 kg
10x1 47.5 kg
10x2 54.5 kg
8x1 54.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
10x3 12.5 kg

press them legs hard broly really dig deep into leg press next time +2 sets

 

[Freki]

broly

Hey NP In Aus a " brolly " is slang for umbrella.

 

[Npcclassicphysique champ]

Hey NP In Aus a " brolly " is slang for umbrella.

no way LOL!

 

[ForeverBulk01]

press them legs hard broly really dig deep into leg press next time +2 sets

Yes sir

Hey NP In Aus a " brolly " is slang for umbrella.

I've never heard that in my life here in Aus aye, must be a specific state thing haha

 

[ForeverBulk01]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

 

[Freki]

I've never heard that in my life here in Aus aye, must be a specific state thing haha

Could be, i thought it would be aus wide.

BP: 123/77 HR: 92

Food looks great mate, real clean.

Still can't get over your HR. 90 is my hr on a brisk walk . Rhr is 45-50

 

[LevButlerov]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

All high protein food TASTY! @ForeverBulk01 you're going to get really good mass from this.

 

[Mobster]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Loving those meal pics

 

[ForeverBulk01]

Could be, i thought it would be aus wide.

Food looks great mate, real clean.

Still can't get over your HR. 90 is my hr on a brisk walk . Rhr is 45-50

I only knew a couple blokes at 45-50 and they were borderline professional athletes haha, but yeah most people definitely sit around 60-80... I know everyone says this but I have some genuine stress in my life and I know that's a big factor, alongside other stress related health issues. Even sitting here writing this my RHR is 98 with medication and baby aspirin unfortunately

 

[ForeverBulk01]

Hey, wasn't feeling it at all today, dead tired, long day, etc etc, only did a partial workout, nothing else to report

- Cardio -

10 minutes exercise bike
8 minutes rowing machine

- Core -

Crunches
15x3

Vertical knee raises (chin up station)
10x3

Weighted crunches
15x1 9 kg
10x2 18 kg

 

[stevesmi]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 triceps look good on this. seated press and dumbbell fly are on point. i also like the pushups

 

[ceo]

bros the meals look good!. nice and clean and nutritious. i love this keep it up! @ForeverBulk01

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

 

[ROIDDERS]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 That's some good-looking meals. You're putting together. The protein and the vegetables are good.

 

[BodyMonster34]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

bro in texas we call them dognuts and not doughnuts lol. people actually eat nuts from cattle. you should try it @ForeverBulk01

 

[Ulter]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 this one is looking great! pushups for warm ups and seated press also on point. i love it all !

 

[2Thick]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

nice food. nice workouts! next go reverse the triceps exercises. a lot of people finish with the pushdowns try and trick the body next split IMO @ForeverBulk01

 

[RoySimpson]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 food is definitely on point!

 

[ballin2504]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

@ForeverBulk01 great training brother. Keep it up.

 

[ForeverBulk01]

No workout today, unfortunately feeling ill.

However, did 10 minutes of cardio followed by 20 minutes of boxing drills in the morning fasted.

 

[LevButlerov]

No workout today, unfortunately feeling ill.

However, did 10 minutes of cardio followed by 20 minutes of boxing drills in the morning fasted.

Get rest and sleep with extra vitamins.

 

[ForeverBulk01]

Get rest and sleep with extra vitamins.

Thanks Lev much appreciated, feeling good today, so pushing my workouts forward a day and will just finish up Sat instead of Fri

 

[LevButlerov]

Thanks Lev much appreciated, feeling good today, so pushing my workouts forward a day and will just finish up Sat instead of Fri

Feel good and look good doing it

 

[ForeverBulk01]

Friday solid day, back and bi's, went up on weight for every one of my regular back lift exercises, feeling stronger, test is definitely in effect, no issues on joints with proper warmups and accessories (heated sleeves, tiger balm and other trickery)

Diet got a little dirty today, had some honey mustard chicken wings for lunch with fries, other than that regular breakfast, dinner is 250g 90% lean mince, 250g pasta, 50g sauce

Cardio:

15 minute fast paced walk

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x2 47 kg
8x1 54.5 kg

Close grip pull downs
10x3 54 kg

Close grip seated row
10x2 54 kg
10x1 62 kg

Seated mid-traps shrugs
None

DB Lat Row
None

Kneeling single arm Lat pulldown
10x3 22kg (both arms of course)

Bis:

DB bicep curls
10x1 10.5 kg
10x3 12.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

 

[Npcclassicphysique champ]

Friday solid day, back and bi's, went up on weight for every one of my regular back lift exercises, feeling stronger, test is definitely in effect, no issues on joints with proper warmups and accessories (heated sleeves, tiger balm and other trickery)

Diet got a little dirty today, had some honey mustard chicken wings for lunch with fries, other than that regular breakfast, dinner is 250g 90% lean mince, 250g pasta, 50g sauce

Cardio:

15 minute fast paced walk

Back:

Wide grip lat pull downs
10x1 37.5 kg
10x2 47 kg
8x1 54.5 kg

Close grip pull downs
10x3 54 kg

Close grip seated row
10x2 54 kg
10x1 62 kg

Seated mid-traps shrugs
None

DB Lat Row
None

Kneeling single arm Lat pulldown
10x3 22kg (both arms of course)

Bis:

DB bicep curls
10x1 10.5 kg
10x3 12.5 kg

Ezy bar bicep curls
10x3 27 kg

DB hammer curls
10x3 12.5 kg

Reverse curls (ezy bar)
10x3 15 kg

solid for sure back and bis pumped

 

[ForeverBulk01]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

 

[25homes]

Hey all, Mondays clock in, ate a bit different on the weekend, some steak, lamb, still relatively clean, but a couple donuts got involved as well (didn't snap the donuts vanished pretty quick) overall good workout today, bit delayed, had a hot flush from my HCG but cleared up within an hour. Only other thing that's changed is I've been drinking a bit of green tea lately.

Monday weigh in: 81.5 KG
BP: 123/77 HR: 92

- Cardio -

12 minutes stationary bike

- Chest -

Push ups for warm ups
12x 3 sets

Incline 30° degree DB press
10x1 sets 10.5 kg
10x 1 sets 12.5 kg
10x 2 sets 15.5 kg

Incline 15° degree DB press
10x 3 sets 15.5 kg

Seated Press
10x2 45 kg
10x2 54 kg

Dumbbell Fly
10x3 4 kg (More of a physio exercise for my shoulder at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 1 sets 10.5 kg
8x 2 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Good work on food

 

[Npcclassicphysique champ]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

pasta steak and potatoes the meal of real champs you should get bpc in again if you feel it especially tight places

 

[stevesmi]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

very similar meal for what i had today. i had steak, a potato and asparagus. just about the perfect meal @ForeverBulk01

 

[Mobster]

Even though it's ideal to get more sleep I've still hit PRs if I prepped properly during training

 

[BodyMonster34]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

bro best thing to do when not good sleep to wake you up is a nice head kick. its the only way to beat it out of you. i only sleep 3-4 hours tops a night. wife rides me for hours @ForeverBulk01

 

[2Thick]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

leg training is looking strong! you won't go wrong with this food. bolognese sounds interesting, haven't had that in a while @ForeverBulk01

 

[Ulter]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

@ForeverBulk01 goblet squat is on point. and i love the calf raises. very important to train lower legs with weights people forget

 

[ceo]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

bros you put together some nice protein and carb meals. looking realy good. @ForeverBulk01 love this for sure!

 

[ROIDDERS]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

you won't go wrong i love this. the steak and potatoes looks lovely. same with the pasta @ForeverBulk01

 

[25homes]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

Nice work

 

[ForeverBulk01]

Thanks gents, appreciate all the feedback, I'll add another food pic just for you guys haha

Monday weigh in: 81.6 KG
BP/HR: 118/73 - 91

- Cardio -

Will do in evening didn't have time to do it this morning

- Chest -

Push ups for warm ups
15x 3 sets

Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 15 kg

Incline 15° degree DB press
10x 4 sets 15 kg

Seated press
10x1 45 kg
10x3 54 kg

Dumbbell Fly
10x3 6 kg (More of a physio exercise at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Nothing else to report, everything remains the same, will mix and start my BPC tonight, still slowly gaining weight, so diet hasn't changed, but switched to 4 whole eggs for breakfast from 3, other than that cont as I'm going

 

[Tiger Salman Khan]

Thanks gents, appreciate all the feedback, I'll add another food pic just for you guys haha

Monday weigh in: 81.6 KG
BP/HR: 118/73 - 91

- Cardio -

Will do in evening didn't have time to do it this morning

- Chest -

Push ups for warm ups
15x 3 sets

Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 15 kg

Incline 15° degree DB press
10x 4 sets 15 kg

Seated press
10x1 45 kg
10x3 54 kg

Dumbbell Fly
10x3 6 kg (More of a physio exercise at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Nothing else to report, everything remains the same, will mix and start my BPC tonight, still slowly gaining weight, so diet hasn't changed, but switched to 4 whole eggs for breakfast from 3, other than that cont as I'm going

@ForeverBulk01 we love the food pics bro....share your training pics as well.....

 

[RoySimpson]

Hey all, didn't have a good sleep at all last night, got 5 hours, so paying for it today with very little energy (caffeine didn't do shit all), didn't push PR's as I've wanted too with sets or weights, just pushed through and got it done as best as I could, keen for a rest

Also thinking of starting BPC again for perhaps 2 weeks at 250 mcg per day, tidy up some overall body inflammation, primarily right knee and most recently a chest pain on my left pec that's been there for about two weeks now, will let you guys know when I start it but most likely tonight or tomorrow.

Cardio;

14 minutes stationary bike

Shoulders;

Standing overhead shoulder press (bar)
10x3 20 kg

Shoulder press DB (seated)
10x2 10.5 kg
10x2 12 kg

Lateral DB raises
10x3 8.5 kg

DB rear delts
10x3 8.5 kg

Seated DB trap raises
N/A

Front lateral raises
N/A

- Legs -

Goblet squat
10x3 10.5 kg

Leg press (horizontal)
10x3 47.5 kg

DB calf raises
10x3 12.5 kg

DB RDLs
N/A

Diet:
Last night had a steak with potatoes and veg, today just the same old pasta and lean Bolognese

@ForeverBulk01 man sleep is important! hopefully you can recover!

 

[LevButlerov]

Thanks gents, appreciate all the feedback, I'll add another food pic just for you guys haha

Monday weigh in: 81.6 KG
BP/HR: 118/73 - 91

- Cardio -

Will do in evening didn't have time to do it this morning

- Chest -

Push ups for warm ups
15x 3 sets

Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 15 kg

Incline 15° degree DB press
10x 4 sets 15 kg

Seated press
10x1 45 kg
10x3 54 kg

Dumbbell Fly
10x3 6 kg (More of a physio exercise at this point so light weight)

- Tris -

DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg

Overhead rope triceps extension
10x 3 sets 16 kg

Triceps pushdown
12x 4 sets 24 kg

Nothing else to report, everything remains the same, will mix and start my BPC tonight, still slowly gaining weight, so diet hasn't changed, but switched to 4 whole eggs for breakfast from 3, other than that cont as I'm going

Meal is big and good egg intake, whats your protein intake now?