Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.

[zucchini]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal

 

[zucchini]

I was up at around 430am and couldn't sleep again. So here's a 6 AM Legs workout today:

30 mins treadmill 3 speed 3 incline

Seated Leg Curls: 3x10 100lbs (fucking hate this machine here)
Glutes Drive: 3x10 90lbs

Barbell Squats: 3x8 135lbs (so squats felt awkward to do, i did one set with just the bar and my knees were not liking it, my right knee right after the 1st set felt like it was making creaking sounds. But i still wanted to push and see what i do so i stopped at 8 reps each set. I might have to get used to this amd take it super slow if doing regular squats over hack squats is the goal here, legs were extremely pumped and sore right after the squats thou, i couls compare the feeling to a high intensity heavy leg press sets - need advice, what are your thoughts? @Mobster )
Leg extensions: 3x12 140lbs
Leg press: 3x8 360lbs (those squats really did kick my ass)

Leg press calves extensions: 3x21 270lbs
Seated calves raises: 3x21 80lbs

 

[Npcclassicphysique champ]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

fasting was good 46 hours! you should have pushed to 48 hours and meal looks tasty

I was up at around 430am and couldn't sleep again. So here's a 6 AM Legs workout today:

30 mins treadmill 3 speed 3 incline

Seated Leg Curls: 3x10 100lbs (fucking hate this machine here)
Glutes Drive: 3x10 90lbs

Barbell Squats: 3x8 135lbs (so squats felt awkward to do, i did one set with just the bar and my knees were not liking it, my right knee right after the 1st set felt like it was making creaking sounds. But i still wanted to push and see what i do so i stopped at 8 reps each set. I might have to get used to this amd take it super slow if doing regular squats over hack squats is the goal here, legs were extremely pumped and sore right after the squats thou, i couls compare the feeling to a high intensity heavy leg press sets - need advice, what are your thoughts? @Mobster )
Leg extensions: 3x12 140lbs
Leg press: 3x8 360lbs (those squats really did kick my ass)

Leg press calves extensions: 3x21 270lbs
Seated calves raises: 3x21 80lbs

training on point with cardio but sleep you need to get some sleep aids too @zucchini
and add taurine for the pump

 

[stevesmi]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

nice job on the fasting. anything past 20 hours is very beneficial. the health benefits are 100+ in the body @zucchini

 

[2Thick]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

after a long fast eat something light and clean. you don't want to go overboard. maybe some melon or something light @zucchini

 

[BodyMonster34]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

bro that look like beef to me @zucchini That is good. It means you're a real man.

 

[Ulter]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

@zucchini Make sure you continue to do the fasting in the future. It will help you burn off some stubborn body fat. Keep up the good work. You're doing great.

 

[ROIDDERS]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

@zucchini i like this update. congrats on a long fast. 40+ hours is not shabby at all. did you a lot of good

 

[ceo]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

bros yeah fasting got lots of benefits. how do you feel the next day ? @zucchini very zen i hope

 

[Mobster]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

Why?

 

[RoySimpson]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

@zucchini solid work on 46 hours bro!

 

[ballin2504]

Arms today:

Cardio: 30 mins treadmill 3 speed 3 incline

Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells (i am keeping it at 45s and will keep on increasing reps)
Incline dumbbell curls: 1x12 30lbs 2x10 35lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Ez bar Preacher curls: 3x10 70lbs


Triceps:
Body weight dips: 3x10 (doing these after 7 years, tough today)
Tricep pushdowns 3x12 82.5lbs
Overhead cable tricep ext: 3x12 82.5lbs
Overhead one arm dumbbell ext: 3x12 25lbs

Treadmill 20 mins 3 speed


Sooooo excited for food today. Easting after 46 hours 0 cal
View attachment 106600

@zucchini nice work man. Foods looking good

 

[zucchini]

Joined a new gym today, got super good meat head vibes here.
Back workout:

Treadmill 3 speed 8 incline 30 mins. Fuck this incline kicked my ass!

Pullups: 2x12 1x10
Bent over barbell rows: 3x10 160lbs
Iso lateral rows: 3x12 180lbs on the deck (loved this machine, i remember being on a machine like this back in pakistan about 8 years ago)
Seated cable rows: 2x12 185lbs 1x10 190lbs
Machine lat pulldowns 1x8 180lbs 2x10 170lbs

Treadmill 20 mins 3 speed 0 incline.

Loved this gym - the vibes were like how they were in old school gyms in pakistan but with the addition of cleanliness, hot chicks (hopefully i get to make friends with a few) and better/well maintained equipment.

 

[LevButlerov]

Joined a new gym today, got super good meat head vibes here.
Back workout:

Treadmill 3 speed 8 incline 30 mins. Fuck this incline kicked my ass!

Pullups: 2x12 1x10
Bent over barbell rows: 3x10 160lbs
Iso lateral rows: 3x12 180lbs on the deck (loved this machine, i remember being on a machine like this back in pakistan about 8 years ago)
Seated cable rows: 2x12 185lbs 1x10 190lbs
Machine lat pulldowns 1x8 180lbs 2x10 170lbs

Treadmill 20 mins 3 speed 0 incline.

Loved this gym - the vibes were like how they were in old school gyms in pakistan but with the addition of cleanliness, hot chicks (hopefully i get to make friends with a few) and better/well maintained equipment.

@zucchini sounds like you found a solid new spot. That kind of old school meathead energy mixed with good equipment is rare so definitely a win. Back day looked strong too with a nice mix of free weights and machines. That incline walk at the start probably lit your legs up before you even touched a weight.

You’re pulling good numbers and that iso row machine clearly hit a nostalgic spot too. Topping it off with a second treadmill session is a good touch for the cut. Cardio start moving up no matter what. And hows are you macros?

 

[zucchini]

Brought some chicken n beef salad today, all it was was pan fried chicken and pan fried beef with some veggies and sauces.

Trained Shoulders today:

Treadmill: 30 mins 3 speed 3 incline.

Seated dumbbell presses: 3x15 27.5lbs dumbbells + 3x10 60lb dumbbells
Upright barbell rows: 3x10 78lbs
Standing machine lateral raises 1x12 60lbs 1x12 70lbs 1x12 75lbs
Rear delt fly: 1x15 130lbs 2x12 170lbs
Reverse cable delt flyes: 1x12 30lbs each side 2x12 40lbs each side.
Machine shoulder press: 3x10 90lbs on the machine

Treadmill 20 mins 3 speed.

The lunch today really fueled me. Felt the power and the grit.
Tomorrow is a brisket day at work so i am excited for that.

@zucchini sounds like you found a solid new spot. That kind of old school meathead energy mixed with good equipment is rare so definitely a win. Back day looked strong too with a nice mix of free weights and machines. That incline walk at the start probably lit your legs up before you even touched a weight.

You’re pulling good numbers and that iso row machine clearly hit a nostalgic spot too. Topping it off with a second treadmill session is a good touch for the cut. Cardio start moving up no matter what. And hows are you macros?

Macros have been okayish i would say, i haven't really been logging and just keeping it as clean as i can. No sugar n stuff but there have been carbs here n there with all the work stuff n what not.
A few days its good and then a few not so much. + there's a huge change coming my way (positive one - no woman or relationshipstuff) soon so i am involved in that as well. And just a bit all over the place.

I do have to clean it all up soon!!

 

[LevButlerov]

Brought some chicken n beef salad today, all it was was pan fried chicken and pan fried beef with some veggies and sauces.

Trained Shoulders today:

Treadmill: 30 mins 3 speed 3 incline.

Seated dumbbell presses: 3x15 27.5lbs dumbbells + 3x10 60lb dumbbells
Upright barbell rows: 3x10 78lbs
Standing machine lateral raises 1x12 60lbs 1x12 70lbs 1x12 75lbs
Rear delt fly: 1x15 130lbs 2x12 170lbs
Reverse cable delt flyes: 1x12 30lbs each side 2x12 40lbs each side.
Machine shoulder press: 3x10 90lbs on the machine

Treadmill 20 mins 3 speed.

The lunch today really fueled me. Felt the power and the grit.
Tomorrow is a brisket day at work so i am excited for that.

Macros have been okayish i would say, i haven't really been logging and just keeping it as clean as i can. No sugar n stuff but there have been carbs here n there with all the work stuff n what not.
A few days its good and then a few not so much. + there's a huge change coming my way (positive one - no woman or relationshipstuff) soon so i am involved in that as well. And just a bit all over the place.

I do have to clean it all up soon!!

@zucchini happy to see you still getting after it even with everything going on. Shoulder session looked strong and the food clearly hit the spot that combo of chicken and beef probably gave you a real kick mid session. Pressing and rear delt volume were on point and the treadmill work shows you're keeping output consistent.

Macros being hit and miss is normal when life’s a bit chaotic especially with work meals and whatever that upcoming change is but you’re still keeping things mostly clean which matters. Just aim to tighten it up a bit more when things settle. You need to start really going into ketogenic levels again.

 

[25homes]

Great fast

 

[zucchini]

Had some good brisket today at work and wanted to train legs in the wake of it!

Legs:

30 mins treadmill 5 incline 3 speed.

Pendulum squats: 1x12 45lbs on the machine 2x10 70lbs on the machine (did this for the 1st time and gotta say its super quad dominant and i loved it. Didn't feel bad in the knees or back and felt all the weight in my quads.
Reverse V-Squats: 1x12 90lbs 1x12 180lbs 1x10 270lbs on the machine. (Man i missed these so damn much - felt so good to do)
Leg extensions: 3x10 150lbs

Seated leg curls: 2x12 120lbs 1x10 135lbs
Lying leg curls: 2x10 100lbs 1x10 115lbs

Have to say the leg curls machines here (seated and lying) are a bit tough, prefer the hammer strength or at the very least, Cybex ones. These here are atlantis. But I'll get used to these in a few weeks

Standing calves raises: 3x21 80lbs
Seated calves raises 3x12

 

[LevButlerov]

Had some good brisket today at work and wanted to train legs in the wake of it!
View attachment 107816
Legs:

30 mins treadmill 5 incline 3 speed.

Pendulum squats: 1x12 45lbs on the machine 2x10 70lbs on the machine (did this for the 1st time and gotta say its super quad dominant and i loved it. Didn't feel bad in the knees or back and felt all the weight in my quads.
Reverse V-Squats: 1x12 90lbs 1x12 180lbs 1x10 270lbs on the machine. (Man i missed these so damn much - felt so good to do)
Leg extensions: 3x10 150lbs

Seated leg curls: 2x12 120lbs 1x10 135lbs
Lying leg curls: 2x10 100lbs 1x10 115lbs

Have to say the leg curls machines here (seated and lying) are a bit tough, prefer the hammer strength or at the very least, Cybex ones. These here are atlantis. But I'll get used to these in a few weeks

Standing calves raises: 3x21 80lbs
Seated calves raises 3x12

Brisket is tasty, but avoid the bread chips and desert just eat the meat.

 

[zucchini]

I was extremely tired, sleepy and not so pumped for the workout today. My sleep has been ass as well. Friday Chest day:

Treadmill 3 speed 3 incline 30 mins.

Barbell bench press 3x13 155lbs 2x8 187lbs
Incline barbell press 1x8 165lbs 2x8 180lbs
Iso lateral Chest press: 3x10 180lbs
Pec dec: 3x8 190lbs
Cable flyes: 1x12 55lbs each side 1x12 60 lbs each side 1x12 70lbs each side.

Chest felt super week but the angle and exercises did give me a super pump. Chest feels rock solid!

 

[Npcclassicphysique champ]

I was extremely tired, sleepy and not so pumped for the workout today. My sleep has been ass as well. Friday Chest day:

Treadmill 3 speed 3 incline 30 mins.

Barbell bench press 3x13 155lbs 2x8 187lbs
Incline barbell press 1x8 165lbs 2x8 180lbs
Iso lateral Chest press: 3x10 180lbs
Pec dec: 3x8 190lbs
Cable flyes: 1x12 55lbs each side 1x12 60 lbs each side 1x12 70lbs each side.

Chest felt super week but the angle and exercises did give me a super pump. Chest feels rock solid!

what did you eat that you tired and sleepy?

 

[zucchini]

what did you eat that you tired and sleepy?

Yesterday i had ground beef with a tortilla.
Will see what to have today.

 

[Npcclassicphysique champ]

Yesterday i had ground beef with a tortilla.
Will see what to have today.

at your size you need to start talking about food more and cardio brother @zucchini

 

[zucchini]

at your size you need to start talking about food more and cardio brother @zucchini

It was a rest day today but I went out walked the city.

 

[Rurx7]

It was a rest day today but I went out walked the city.
View attachment 108411

how accurate are apple watches/these apps or the cardio machines when it comes to calories????

asking for myself lol cause I never trust them

 

[zucchini]

how accurate are apple watches/these apps or the cardio machines when it comes to calories????

asking for myself lol cause I never trust them

for calories, I do not think they can be as accurate as you want them to be as calorie burning is different and depends on your body and metabolism. I use gps only for the distance travelled.

 

[Npcclassicphysique champ]

It was a rest day today but I went out walked the city.
View attachment 108411

a lot of steps good rest day and very active brother

 

[zucchini]

Monday, Off day from work today. Came in at 9am to train back.

Treadmill: 30 mins 3 speed 5 incline.

Pullups: 1x12 2x10
Barbell rows: 3x8 155lbs
Iso lateral back machine: 1x12 90lbs. 2x10 160lbs
Seated cable rows: 3x10 185lbs
Cable pulldowns: 3x10 170lbs

Treadmill 15 mins 3 speed.

 

[LevButlerov]

Monday, Off day from work today. Came in at 9am to train back.

Treadmill: 30 mins 3 speed 5 incline.

Pullups: 1x12 2x10
Barbell rows: 3x8 155lbs
Iso lateral back machine: 1x12 90lbs. 2x10 160lbs
Seated cable rows: 3x10 185lbs
Cable pulldowns: 3x10 170lbs

Treadmill 15 mins 3 speed.

How was your food with this training? @zucchini
and pull ups not assisted?

 

[zucchini]

How was your food with this training? @zucchini
and pull ups not assisted?

Unassisted pullups. Food was beef and chicken with tandoori bread.

 

[LevButlerov]

Unassisted pullups. Food was beef and chicken with tandoori bread.

Need some food macros to follow please.

 

[zucchini]

Need some food macros to follow please.

I will start logging from today.

 

[LevButlerov]

I will start logging from today.

Ok that will be good

 

[zucchini]

Legs:

30 mins treadmill 5 incline 3 speed.

Pendulum squats: 1x8 90lbs on the machine 2x8 80lbs on the machine
Reverse V-Squats: 3x10 270lbs on the machine
Leg extensions: 3x10 150lbs

Seated leg curls: 1x12 135lbs 2x12 150lbs
Lying leg curls: 2x10 1x9 (9th partial) 120lbs

Standing calves raises: 6x21 80lbs

Legs are cooked!

 

[LevButlerov]

Legs:

30 mins treadmill 5 incline 3 speed.

Pendulum squats: 1x8 90lbs on the machine 2x8 80lbs on the machine
Reverse V-Squats: 3x10 270lbs on the machine
Leg extensions: 3x10 150lbs

Seated leg curls: 1x12 135lbs 2x12 150lbs
Lying leg curls: 2x10 1x9 (9th partial) 120lbs

Standing calves raises: 6x21 80lbs

Legs are cooked!

You need to increase volume to 15-20 reps and drop the weights, volume is key for you not size. @zucchini

 

[zucchini]

 

[LevButlerov]

View attachment 109037View attachment 109038

This is ALL day?

 

[zucchini]

This is ALL day?

Yes that was ALL day yesterday.
Arms today:

Cardio: 30 mins treadmill 3 speed 6 incline

Biceps:
Dumbbell alt Hammer Curls: 3x28 45lbs dumbbells
Incline dumbbell curls: 3x16 27.5lbs dumbbells
Concentration curls: 1x15 22.5lbs dumbbells 2x15 20lbs dumbbell each arm
Ez bar Preacher curls: 1x8 72.5lbs 2x15 52.5lbs

Triceps:
Tricep pushdowns 4x20 130lbs (this pully is light)
Body weight dips: 1x12 2x10
Overhead cable tricep ext: 1x20 90lbs 2x20 125lbs
Overhead one arm dumbbell ext: 3x15 20lbs

Forearms:
Fat bar forearm curls: 3x20 30lbs on the bar
Fat bar rev forearm curls: 3x10 20lbs on the bar

Keeping the weight mostly low and reps high since @LevButlerov says no to lifting heavy and yes to more reps

I got out of the gym to go look at a mma gym today. Attended their trial kickboxing class. It was an hour of brutal sets.
Started with 5 minutes of rope and then some circuit training and then moved on to 35 mins of high intensity back to back combo drills. Followed by light body strikes sparring. It was fun but I am fucking gassed!

Will post nutrition.

 

[LevButlerov]

Yes that was ALL day yesterday.
Arms today:

Cardio: 30 mins treadmill 3 speed 6 incline

Biceps:
Dumbbell alt Hammer Curls: 3x28 45lbs dumbbells
Incline dumbbell curls: 3x16 27.5lbs dumbbells
Concentration curls: 1x15 22.5lbs dumbbells 2x15 20lbs dumbbell each arm
Ez bar Preacher curls: 1x8 72.5lbs 2x15 52.5lbs

Triceps:
Tricep pushdowns 4x20 130lbs (this pully is light)
Body weight dips: 1x12 2x10
Overhead cable tricep ext: 1x20 90lbs 2x20 125lbs
Overhead one arm dumbbell ext: 3x15 20lbs

Forearms:
Fat bar forearm curls: 3x20 30lbs on the bar
Fat bar rev forearm curls: 3x10 20lbs on the bar

Keeping the weight mostly low and reps high since @LevButlerov says no to lifting heavy and yes to more reps

I got out of the gym to go look at a mma gym today. Attended their trial kickboxing class. It was an hour of brutal sets.
Started with 5 minutes of rope and then some circuit training and then moved on to 35 mins of high intensity back to back combo drills. Followed by light body strikes sparring. It was fun but I am fucking gassed!

Will post nutrition.

You're not eating enough and you're note Keto we need to change your macros. @zucchini

 

[zucchini]

You're not eating enough and you're note Keto we need to change your macros. @zucchini

Increase protein and increase fat? 150 protein and 150 fats enough? carbs below 100?

 

[zucchini]

 

[LevButlerov]

Increase protein and increase fat? 150 protein and 150 fats enough? carbs below 100?

If you want to be in ketosis, fat needs to go up and protein needs to moderate, and carbs below 50.

 

[zucchini]

If you want to be in ketosis, fat needs to go up and protein needs to moderate, and carbs below 50.

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.

Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:

Nutrition:

 

[Npcclassicphysique champ]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

this is way closer to keto from the looks
@zucchini you consider pinning a GLP-1 like retatrutide or you aint got appetite issues?

 

[stevesmi]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

wow those chicken thighs look solid man. really good looking food! @zucchini keep up the good work and keep it going!

 

[2Thick]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

that chicken dipped in cottage cheese looks like a good idea. or dipped in yogurt. you should try coconut yogurt with it @zucchini

 

[Ulter]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

@zucchini this one is solid man! the food is on point. i love the delicious eats!

 

[ROIDDERS]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

i will admit that chicken looks very good. the more fasting you do, the better keto results. that is the key @zucchini

 

[BodyMonster34]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

@zucchini bro this one looking good! the cottage cheese and yogurt on point. the chicken amazing!

 

[zucchini]

this is way closer to keto from the looks
@zucchini you consider pinning a GLP-1 like retatrutide or you aint got appetite issues?

Yeah I am just gonna dial it down again.

wow those chicken thighs look solid man. really good looking food! @zucchini keep up the good work and keep it going!

Thanks man!

that chicken dipped in cottage cheese looks like a good idea. or dipped in yogurt. you should try coconut yogurt with it @zucchini

These were dipped in yogurt. I have never had Coconut yogurt. I will try it next time I go to get groceries.

@zucchini this one is solid man! the food is on point. i love the delicious eats!

Thanks sir!

i will admit that chicken looks very good. the more fasting you do, the better keto results. that is the key @zucchini

Yeah man. Usually I do OMAD and that's fasting enough, until one day I will just not eat and make it a 48 hour fast.

@zucchini bro this one looking good! the cottage cheese and yogurt on point. the chicken amazing!

Thanks man!

TODAY:
Chest day:

Treadmill 3 speed 5 incline 30 mins.

Iso lateral Chest press: 1x20 90lbs 2x20 140lbs
Barbell bench press: 2x15 155lbs 1x101x5 (shoulder gave out) 176lbs
Incline barbell press 3x12 135lbs
Pec dec: 3x15 170lbs
Cable flyes: 3x20 50lbs each side.

Treadmill 3 speed 20 mins


We gotta do something about the shoulder... I'll share my mri diagnostic soon. Its mostly my right shoulder.

 

[Mobster]

I can see me eating that chicken dish

 

[ceo]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

bros how digestion with cottage cheese. most black dudes like me can't digest dairy. learned that a while back @zucchini

 

[Npcclassicphysique champ]

Yeah I am just gonna dial it down again.

dial down and dial up the fats

TODAY:
Chest day:

Treadmill 3 speed 5 incline 30 mins.

Iso lateral Chest press: 1x20 90lbs 2x20 140lbs
Barbell bench press: 2x15 155lbs 1x101x5 (shoulder gave out) 176lbs
Incline barbell press 3x12 135lbs
Pec dec: 3x15 170lbs
Cable flyes: 3x20 50lbs each side.

Treadmill 3 speed 20 mins


We gotta do something about the shoulder... I'll share my mri diagnostic soon. Its mostly my right shoulder.

shoulder? when was your MRI?

 

[RoySimpson]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

@zucchini food is looking so bomb bro!

 

[zucchini]

Very tight meal eggs and butter, you're not hungry? @zucchini

Nope. not hungry atall that day. let me show you today in the end of next post.

I can see me eating that chicken dish

Yeah man it's soooo good!

bros how digestion with cottage cheese. most black dudes like me can't digest dairy. learned that a while back @zucchini

Man I didn't know black guys have a problem with dairy. I am brown, so if anything I am in between white and black lol
I have never had any problem with anything. I can literally eat anything, drink raw milk right as it leave the uter and would have no problems atall!

dial down and dial up the fats

shoulder? when was your MRI?

I got an MRI done right before I left Pakistan, it was the day after I got PRP done. Prp helped alot but I think I need alot more of that.

@zucchini food is looking so bomb bro!

Thanks man!!

 

[zucchini]

So today, Sunday, was a rest day but I have just been waiting for the sun to shine good since I moved here to the new city and wanted to go hiking in the mountains. Today was that day:

This was my hike for the day:

Not gonna say my time was very good but on the other hand, I was impressed by myself. I only stopped once for 5 minutes while going up and 5 minutes while coming down. stayed up on the mountain for 2 hours and read my book, ate some baby carrots and feed them to some squirrels as well:

Had chicken thighs and yogurt once I got home.
Nutrition for the day:

 

[LevButlerov]

So today, Sunday, was a rest day but I have just been waiting for the sun to shine good since I moved here to the new city and wanted to go hiking in the mountains. Today was that day:

This was my hike for the day:
View attachment 110184
Not gonna say my time was very good but on the other hand, I was impressed by myself. I only stopped once for 5 minutes while going up and 5 minutes while coming down. stayed up on the mountain for 2 hours and read my book, ate some baby carrots and feed them to some squirrels as well:
View attachment 110185View attachment 110186
Had chicken thighs and yogurt once I got home.
Nutrition for the day:
View attachment 110187View attachment 110188

Nice day and you found a little guy to feed @zucchini

Nope. not hungry atall that day. let me show you today in the end of next post.

I got an MRI done right before I left Pakistan, it was the day after I got PRP done. Prp helped alot but I think I need alot more of that.

did you start BPC tb injections?

 

[BodyMonster34]

Yeah I am just gonna dial it down again.

Thanks man!

These were dipped in yogurt. I have never had Coconut yogurt. I will try it next time I go to get groceries.

Thanks sir!

Yeah man. Usually I do OMAD and that's fasting enough, until one day I will just not eat and make it a 48 hour fast.

Thanks man!

TODAY:
Chest day:

Treadmill 3 speed 5 incline 30 mins.

Iso lateral Chest press: 1x20 90lbs 2x20 140lbs
Barbell bench press: 2x15 155lbs 1x101x5 (shoulder gave out) 176lbs
Incline barbell press 3x12 135lbs
Pec dec: 3x15 170lbs
Cable flyes: 3x20 50lbs each side.

Treadmill 3 speed 20 mins


We gotta do something about the shoulder... I'll share my mri diagnostic soon. Its mostly my right shoulder.

bro but we need red meat

 

[ceo]

Nope. not hungry atall that day. let me show you today in the end of next post.

Yeah man it's soooo good!

Man I didn't know black guys have a problem with dairy. I am brown, so if anything I am in between white and black lol
I have never had any problem with anything. I can literally eat anything, drink raw milk right as it leave the uter and would have no problems atall!

I got an MRI done right before I left Pakistan, it was the day after I got PRP done. Prp helped alot but I think I need alot more of that.

Thanks man!!

bros people from near equator got most dairy issues. people northern europe got less. just way we evolved

 

[zucchini]

bros people from near equator got most dairy issues. people northern europe got less. just way we evolved

Bro I am from Pakistan, super close to the equator. I think it could be a regional thing thou?

 

[zucchini]

bro but we need red meat

Today is chicken day. Tomorrow beef day.

Nice day and you found a little guy to feed @zucchini



did you start BPC tb injections?

I only did BPC and TB once back 5 months or so ago.


Breakfast/Snack today:

Cottage cheese with nuts

 

[2Thick]

Yeah I am just gonna dial it down again.

Thanks man!

These were dipped in yogurt. I have never had Coconut yogurt. I will try it next time I go to get groceries.

Thanks sir!

Yeah man. Usually I do OMAD and that's fasting enough, until one day I will just not eat and make it a 48 hour fast.

Thanks man!

TODAY:
Chest day:

Treadmill 3 speed 5 incline 30 mins.

Iso lateral Chest press: 1x20 90lbs 2x20 140lbs
Barbell bench press: 2x15 155lbs 1x101x5 (shoulder gave out) 176lbs
Incline barbell press 3x12 135lbs
Pec dec: 3x15 170lbs
Cable flyes: 3x20 50lbs each side.

Treadmill 3 speed 20 mins


We gotta do something about the shoulder... I'll share my mri diagnostic soon. Its mostly my right shoulder.

yeah try raw coconut yogurt

 

[Tiger Salman Khan]

=

Today is chicken day. Tomorrow beef day.

I only did BPC and TB once back 5 months or so ago.


Breakfast/Snack today:
View attachment 110394
Cottage cheese with nuts

@zucchini bro that is the one of the best breakfast one can have....healthy and tasty as well........

 

[ROIDDERS]

Yeah I am just gonna dial it down again.

Thanks man!

These were dipped in yogurt. I have never had Coconut yogurt. I will try it next time I go to get groceries.

Thanks sir!

Yeah man. Usually I do OMAD and that's fasting enough, until one day I will just not eat and make it a 48 hour fast.

Thanks man!

TODAY:
Chest day:

Treadmill 3 speed 5 incline 30 mins.

Iso lateral Chest press: 1x20 90lbs 2x20 140lbs
Barbell bench press: 2x15 155lbs 1x101x5 (shoulder gave out) 176lbs
Incline barbell press 3x12 135lbs
Pec dec: 3x15 170lbs
Cable flyes: 3x20 50lbs each side.

Treadmill 3 speed 20 mins


We gotta do something about the shoulder... I'll share my mri diagnostic soon. Its mostly my right shoulder.

yeah @stevesmi does a lot of fasting. so does @PrinceDaddy and others

 

[zucchini]

yeah @stevesmi does a lot of fasting. so does @PrinceDaddy and others

These guys are robots!!! I am usually a hungry glutton!

 

[ROIDDERS]

These guys are robots!!! I am usually a hungry glutton!

yeah they are something else.

 

[zucchini]

=

@zucchini bro that is the one of the best breakfast one can have....healthy and tasty as well........

It surely is. Especially when the nuts are tasting good its just amazing!

 

[LevButlerov]

Today is chicken day. Tomorrow beef day.

I only did BPC and TB once back 5 months or so ago.


Breakfast/Snack today:
View attachment 110394
Cottage cheese with nuts

Good food today

I only did BPC and TB once back 5 months or so ago.

You should start again.

 

[zucchini]

Good food today


You should start again.

Gotta buy em.

Probably budget it next month

 

[zucchini]

Stairmaster: 30 mins at level 5-6 110 floors in total.

Barbell rows: 3x10 155lbs
Iso lateral high rows machine: 3x16 140lbs
Cable pulldowns: 2x15 150lbs 1x15 135lbs.
Seated hammer row machine: 1x20 90lbs 2x15 140lbs
Pullups: 3x8 unassisted. I think going for Pullups at the end is a bad idea. Especially after a brutal stairmaster the next day of a brutal hike.

 

[LevButlerov]

Gotta buy em.

Probably budget it next month

Start with just bpc to get things going 1 bottle.

Stairmaster: 30 mins at level 5-6 110 floors in total.

Barbell rows: 3x10 155lbs
Iso lateral high rows machine: 3x16 140lbs
Cable pulldowns: 2x15 150lbs 1x15 135lbs.
Seated hammer row machine: 1x20 90lbs 2x15 140lbs
Pullups: 3x8 unassisted. I think going for Pullups at the end is a bad idea. Especially after a brutal stairmaster the next day of a brutal hike.

Pull ups are the big win even if you think bad, you pulled it off @zucchini

 

[zucchini]

Start with just bpc to get things going 1 bottle.

Pull ups are the big win even if you think bad, you pulled it off @zucchini

I will place an order as soon as I get paid.

Here's the Dinner:
510 grams of boneless chicken breast with 180 grams of yogurt.

Nutrition so far:

I know that is ALOT of protein but it was good! I ended up cooking some chicken in tomatoes and chilli spices for tomorrow as well.

I will eat some nuts and get some plysium husk in the water before I sleep.

 

[25homes]

Nice work

 

[zucchini]

Mri Results from 14th June 2025:

 

[LevButlerov]

I will place an order as soon as I get paid.

Here's the Dinner:
510 grams of boneless chicken breast with 180 grams of yogurt.
View attachment 110505
Nutrition so far:
View attachment 110506View attachment 110507

I know that is ALOT of protein but it was good! I ended up cooking some chicken in tomatoes and chilli spices for tomorrow as well.

I will eat some nuts and get some plysium husk in the water before I sleep.

Nice and tasty dinner very good.

 

[BodyMonster34]

Today is chicken day. Tomorrow beef day.

I only did BPC and TB once back 5 months or so ago.


Breakfast/Snack today:
View attachment 110394
Cottage cheese with nuts

bro there is no tomorrow. everyday needs to be beef

 

[ceo]

Bro I am from Pakistan, super close to the equator. I think it could be a regional thing thou?

bros you should look it up or maybe ask @stevesmi he the one who taught me that. i still take some dairy, i like it a lot and grew up on it from alabama. but i take my enzymes so i can digest it okay

 

[ballin2504]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

@zucchini man I know cottage cheese is a good food but I’ll never understand how someone can eat it. That stuff is terrible lol

 

[Noah Wixx]

So today I tidy up a bit. will keep on working towards this - brought groceries today as well.
Had 200 grams of cottage cheese for lunch today.
View attachment 109736
Shoulders:

Treadmill: 30 mins 3 speed 5 incline.

Seated dumbbell presses: 3x10 60lb dumbbells
Seated machine presses: 2x20 1x15 90lbs on the machine
Standing machine lateral raises: 3x15 60lbs
Reverse pec fly: 3x20 150lbs
Reverse cable delt flyes: 3x20 25lbs each side.

Treadmill 20 mins 3 speed.

Dinner was Chicken thighs skin on with yogurt:
View attachment 109737
Nutrition:
View attachment 109738View attachment 109739

I love chicken thighs so damn good, brave man with the cottage cheese ive tried it i cant do the texture or taste.

 

[zucchini]

@zucchini man I know cottage cheese is a good food but I’ll never understand how someone can eat it. That stuff is terrible lol

I love chicken thighs so damn good, brave man with the cottage cheese ive tried it i cant do the texture or taste.

Man I love cottage cheese. as long as it's not dry, it's good.

Extremely busy day today, was able to get 150grams of cooked chicken curry (cooked in tomatoes) with one tortilla in.

Shoulders:

Treadmill: 30 mins 3 speed 5

Seated machine presses: 3x20 90lbs on the machine 3x16 140lbs on the machone
Standing machine lateral raises: 4x20 60lbs
Reverse cable delt flyes: 3x20 30lbs each side.
Reverse pec fly: 3x20 150lbs

Not doing post cardio. And tomorrow will have a leg day.

 

[LevButlerov]

Man I love cottage cheese. as long as it's not dry, it's good.

Extremely busy day today, was able to get 150grams of cooked chicken curry (cooked in tomatoes) with one tortilla in.

Shoulders:

Treadmill: 30 mins 3 speed 5

Seated machine presses: 3x20 90lbs on the machine 3x16 140lbs on the machone
Standing machine lateral raises: 4x20 60lbs
Reverse cable delt flyes: 3x20 30lbs each side.
Reverse pec fly: 3x20 150lbs

Not doing post cardio. And tomorrow will have a leg day.

Days you busy you need to add protein bars, we need to get your macros up. @zucchini and we havent seen your pic update? please update a pic for us.

 

[zucchini]

Days you busy you need to add protein bars, we need to get your macros up. @zucchini and we havent seen your pic update? please update a pic for us.

Let's do pics this weekend!
I will buy protein bars.

 

[LevButlerov]

Let's do pics this weekend!
I will buy protein bars.

lets do

 

[zucchini]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

 

[LevButlerov]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

Good arm day but cardio 30 30 push it up. what you eating?

 

[stevesmi]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

nice job on this. the cardio looks great. so does the biceps and triceps. @zucchini

 

[Mobster]

Nice arm session

 

[2Thick]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini make sure you weight train. the biceps are amazing. and the triceps also are on point!

 

[Ulter]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini was hoping to see some pics on your update. but the workouts are looking strong. i'm very impressed man

 

[BodyMonster34]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

bro @zucchini you should put together a nice zucchini and red meat dish. that will make the man

 

[zucchini]

Good arm day but cardio 30 30 push it up. what you eating?

Thanks man! I will push it for sure I just don't want to over exhaust my brain into hating it lol

nice job on this. the cardio looks great. so does the biceps and triceps. @zucchini

Thankyou sir!

Nice arm session

Thanks man!

@zucchini make sure you weight train. the biceps are amazing. and the triceps also are on point!

YES SIR!! we decided to actually go light on the weight so not lifting heavier, just more reps and pushing the moderate weight.

@zucchini was hoping to see some pics on your update. but the workouts are looking strong. i'm very impressed man

Pics coming this weekend!!! I am pretty much the same for now thou lol

bro @zucchini you should put together a nice zucchini and red meat dish. that will make the man

HAHAHAH
Well, I ended up making eggs and turkey bacon stips. so that worked. I also forgot to post yesterday, I had a bunch of nuts. just like today>





BELOW IMAGIE IS FOR THE NUTS TODAY IT WAS THE SAME AMOUNT YESTERDAY:

50 gram Almonds
50 gram Cashews
50 gram Walnuts

Gonna drive about 50km to eat a Brisket today at a different work location Cannot skip on the Brisket! Will hit a good leg day today. will try to push 20 reps on each exercise until I cannot.

 

[ceo]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini bros this workout looks on point. the biceps and triceps are amazing. and the treadmill work is on point

 

[ROIDDERS]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini biceps and triceps are amazing. the cardio is on point. looking good on this i give you a lot of props

 

[zucchini]

@zucchini bros this workout looks on point. the biceps and triceps are amazing. and the treadmill work is on point

@zucchini biceps and triceps are amazing. the cardio is on point. looking good on this i give you a lot of props

Thanks guys!!


So it wasn't brisket at the other work branch it was was just burgers. I had two beef burger patties grilled with lettuce and mayo n mustard n a bit of relish.

Legs:

30 mins stairmaster (felt good on this today, not as tired as last time)

Pendulum squats: 3x16 90lbs on the machine
Reverse V-Squats: 3x12 2
180lbs on the machine
Leg extensions: 3x16 135lbs

Lying leg curls: 3x16 105lbs
Seated leg curls: 3x14 105lbs

Standing calves raises: 3x21 70lbs
Seated calves raises: 3x21 65lbs

Not gonna lie i actually DO NOT like lower weight high volume legs. Lets see how i feel tomorrow n day after. Just finishing up legs in the next 10 mins then home.

Will train chest tomorrow, might also go hiking tomorrow or day after on the weekend. Not sure yet.

 

[LevButlerov]

Thanks guys!!


So it wasn't brisket at the other work branch it was was just burgers. I had two beef burger patties grilled with lettuce and mayo n mustard n a bit of relish.

Legs:

30 mins stairmaster (felt good on this today, not as tired as last time)

Pendulum squats: 3x16 90lbs on the machine
Reverse V-Squats: 3x12 2
180lbs on the machine
Leg extensions: 3x16 135lbs

Lying leg curls: 3x16 105lbs
Seated leg curls: 3x14 105lbs

Standing calves raises: 3x21 70lbs
Seated calves raises: 3x21 65lbs

Not gonna lie i actually DO NOT like lower weight high volume legs. Lets see how i feel tomorrow n day after. Just finishing up legs in the next 10 mins then home.

Will train chest tomorrow, might also go hiking tomorrow or day after on the weekend. Not sure yet.

But no picture of the burger?

Thanks man! I will push it for sure I just don't want to over exhaust my brain into hating it lol

Your brain will always hate it lol

Gonna drive about 50km to eat a Brisket today at a different work location Cannot skip on the Brisket! Will hit a good leg day today. will try to push 20 reps on each exercise until I cannot.

I was waiting for brisket pics LOL

 

[BodyMonster34]

Thanks man! I will push it for sure I just don't want to over exhaust my brain into hating it lol

Thankyou sir!

Thanks man!

YES SIR!! we decided to actually go light on the weight so not lifting heavier, just more reps and pushing the moderate weight.

Pics coming this weekend!!! I am pretty much the same for now thou lol

HAHAHAH
Well, I ended up making eggs and turkey bacon stips. so that worked. I also forgot to post yesterday, I had a bunch of nuts. just like today>





BELOW IMAGIE IS FOR THE NUTS TODAY IT WAS THE SAME AMOUNT YESTERDAY:
View attachment 111351
50 gram Almonds
50 gram Cashews
50 gram Walnuts

Gonna drive about 50km to eat a Brisket today at a different work location Cannot skip on the Brisket! Will hit a good leg day today. will try to push 20 reps on each exercise until I cannot.

bro my wife eat a lot of bacon

 

[ceo]

Thanks guys!!


So it wasn't brisket at the other work branch it was was just burgers. I had two beef burger patties grilled with lettuce and mayo n mustard n a bit of relish.

Legs:

30 mins stairmaster (felt good on this today, not as tired as last time)

Pendulum squats: 3x16 90lbs on the machine
Reverse V-Squats: 3x12 2
180lbs on the machine
Leg extensions: 3x16 135lbs

Lying leg curls: 3x16 105lbs
Seated leg curls: 3x14 105lbs

Standing calves raises: 3x21 70lbs
Seated calves raises: 3x21 65lbs

Not gonna lie i actually DO NOT like lower weight high volume legs. Lets see how i feel tomorrow n day after. Just finishing up legs in the next 10 mins then home.

Will train chest tomorrow, might also go hiking tomorrow or day after on the weekend. Not sure yet.

@zucchini bros killing it!

 

[RoySimpson]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini solid upper body sesh right here!!

 

[Noah Wixx]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

Crushed the arms

 

[ballin2504]

Arms today:

Cardio: 30 mins treadmill 3 speed 7 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 3x16 25lbs dumbbells
Alt Concentration curls: 3x15 22.5 dumbbell each arm
Machine Preacher curls: 3x14 95lbs on the machine (i honestly like free weight on Preacher curls alot more)


Triceps:
Body weight dips: 3x10
Tricep pushdowns 1x20 110lbs 3x20 140lbs (light pully)
Overhead cable tricep ext (high): 3x15 125lbs
Overhead one arm dumbbell ext: 3x12 22.5lbs

Fat bar forearm curls: 3x20 30lbs on the bar
Far bar rev forearm curls: 3x15 naked barbell

Treadmill 20 mins 3 incline 3 speed

Gonna eat something now

@zucchini nice work on the arms big fella. Glad to see the cardio there also