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Ah it does fluctuate to be honest, but consistently between 165-190g however
Ah it does fluctuate to be honest, but consistently between 165-190g however
LevButlerov
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Try to push protein over 220 with your size
@ForeverBulk01 that a good training session. Also, the food is looking really good.
Hey fellas, good workout today, new thing I've added to my protocol is some sauna time, I'm going to aim for at least 3 times per week for about 15-20 minutes, just overall health benefits wise, for BP and also hopefully increased injury repair
Cardio:
5 minutes exercise bike (lacking I know
)
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x2 47 kg
10x1 54.5 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x1 54 kg
10x2 62 kg
Seated mid-traps shrugs
10x3 12.5 kg dbs
DB Lat Row
None
Kneeling single arm Lat pulldown
10x2 22kg (both arms)
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
Cardio:
5 minutes exercise bike (lacking I know
)Back:
Wide grip lat pull downs
10x1 37.5 kg
10x2 47 kg
10x1 54.5 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x1 54 kg
10x2 62 kg
Seated mid-traps shrugs
10x3 12.5 kg dbs
DB Lat Row
None
Kneeling single arm Lat pulldown
10x2 22kg (both arms)
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
LevButlerov
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Sauna is a good add, have you tried going cardio or training in there? it's wild! @ForeverBulk01Hey fellas, good workout today, new thing I've added to my protocol is some sauna time, I'm going to aim for at least 3 times per week for about 15-20 minutes, just overall health benefits wise, for BP and also hopefully increased injury repair
Cardio:
5 minutes exercise bike (lacking I know
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x2 47 kg
10x1 54.5 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x1 54 kg
10x2 62 kg
Seated mid-traps shrugs
10x3 12.5 kg dbs
DB Lat Row
None
Kneeling single arm Lat pulldown
10x2 22kg (both arms)
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
Haha nah man, I'm barely making it past 20 minutes, plus I'm using a one-man sauna, only enough room to sweat!
Haven't started BPC yet, will mix it tonight an commence been getting side tracked, bit of pain in the elbows, avoided doing standing overhead today. Also had a nice 320g salmon last night with homemade fried rice, using high protein milk as well for the eggs, otherwise standard meals but I have been having some snacks/chocolate here an there, I'll try sharpen up by next week
Cardio;
10 minutes stationary bike
Shoulders;
Standing overhead shoulder press (bar)
n/a
Shoulder press DB (seated)
10x1 10.5 kg
10x3 12.5 kg
Lateral DB raises
10x4 8.5 kg
DB rear delts
10x4 8.5 kg
Seated DB trap raises
10x3 12.5 kg
Front lateral raises
10x2 8.5 kg
- Legs -
Goblet squat
n/a
Leg press (horizontal)
10x1 37.5 kg
10x2 47.5 kg
10x2 54.5 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x3 12.5 kg
Cardio;
10 minutes stationary bike
Shoulders;
Standing overhead shoulder press (bar)
n/a
Shoulder press DB (seated)
10x1 10.5 kg
10x3 12.5 kg
Lateral DB raises
10x4 8.5 kg
DB rear delts
10x4 8.5 kg
Seated DB trap raises
10x3 12.5 kg
Front lateral raises
10x2 8.5 kg
- Legs -
Goblet squat
n/a
Leg press (horizontal)
10x1 37.5 kg
10x2 47.5 kg
10x2 54.5 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x3 12.5 kg
Attachments
that is some damn good healthy fats with those meals man. the fish and the avocado are perfect. love this training @ForeverBulk01
bro fish look good. you should try pond catfish. taste good cooked on grill ! @ForeverBulk01
wow that is a nice looking meal. how did you cook that fish? I have a hard time cooking it, i don't like it in the air fryer at all. @ForeverBulk01
@ForeverBulk01 bros looks good on this training man! i'm really excited about this. i want to try a similar leg training this weekend
@ForeverBulk01 well this is a good setup. i like the leg training the best. maybe a bit too much on the shoulders though
@ForeverBulk01 front lateral raises are a really underrated exercise. The only thing you have to be careful, you don't want to tear up your shoulders too much, it's easy to put a hole in your shoulder. Your rotator is very sensitive.
Stainless steel pan fried on low heat, with olive oil and a touch of butter, yeah becomes a bit flakey in the air fryer
Not wrong, got a bit carried away with it
Yeah definitely so, that was one of my main issues, but I got it from benching a couple years ago, it's been really healthy since my first BPC cycle a year or so ago, alongside proper warmup and avoiding bench press, I always stick to light weights nowadays though, not risking it
yeah gotta warm up for sure
@ForeverBulk01 hoping those peptides work well for you bro!
@ForeverBulk01 quality work man. Keep after it.
Only just started them today, but definitely allowing me to push more weights, otherwise my joints would be screaming
Started BPC today to lower inflammation in elbows and knees, but going well overall, will run this for probably two weeks at 250 mcg a day. Diet was a bit of a free for all on the weekend, mixed it up, had some donuts and crap, the kicker was the tomato sauce and grilled cheese and turkey sandwich though, back on chicken and rice today though.
Monday weigh in: 82 KG (180 pounds)
- Cardio -
14 minutes fasted exercise bike
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 45 kg
10x1 54 kg
8x1 65 kg
10x1 65 kg
Dumbbell Fly
10x2 8 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 24 kg
Monday weigh in: 82 KG (180 pounds)
- Cardio -
14 minutes fasted exercise bike
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 2 sets 12.5 kg
10x 2 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 45 kg
10x1 54 kg
8x1 65 kg
10x1 65 kg
Dumbbell Fly
10x2 8 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 24 kg
Attachments
air fryer is great for chicken for me
@ForeverBulk01 bro give elbows rest for few days avoid heavy lifting....it will heal.......
yeah shoulders don't need to be hit a lot . counter productive.
Hey fellas, been lacking in energy the last week, but pushing through, nothing has really changed, diets the same (added additional egg whites for breakfast), protocol and supps are the same as well (stopped HCG for a week, awaiting order) and just started BPC 3 days ago, I only have 125mg of caffeine a day pre-workout, not super keen to increase it due to my already high RHR.
Threw in a pump pic as well.
Cardio:
12 minutes exercise bike (fasted AM)
10 minute jog
Back:
Wide grip lat pull downs
10x3 47 kg
Close grip pull downs
10x1 47 kg
10x2 54 kg
Close grip seated row
5x1 62 kg
10x2 54 kg
Seated mid-traps shrugs
n/a
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg (both arms)
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
Threw in a pump pic as well.
Cardio:
12 minutes exercise bike (fasted AM)
10 minute jog
Back:
Wide grip lat pull downs
10x3 47 kg
Close grip pull downs
10x1 47 kg
10x2 54 kg
Close grip seated row
5x1 62 kg
10x2 54 kg
Seated mid-traps shrugs
n/a
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg (both arms)
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
Attachments
LevButlerov
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Your arms are huge, big growth there,
Your arms are huge, big growth there,
Thanks Lev!
BP/HR: 131/76 94
Added in egg whites to breakfast for additional protein diet wise at the start of this week, will keep doing it, everything else is the same, still cont with 250 mcg of BPC per day as well
Cardio;
15 minutes fast paced walk
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x2 10.5 kg
10x3 12.5 kg
Lateral DB raises
10x3 8.5 kg
DB rear delts
10x3 8.5 kg
Seated DB trap raises
N/A
Front lateral raises
10x3 8.5 kg
- Legs -
Goblet squat
10x3 10.5 kg
Leg press (horizontal)
10x3 47.5 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x2 12.5kg
Added in egg whites to breakfast for additional protein diet wise at the start of this week, will keep doing it, everything else is the same, still cont with 250 mcg of BPC per day as well
Cardio;
15 minutes fast paced walk
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x2 10.5 kg
10x3 12.5 kg
Lateral DB raises
10x3 8.5 kg
DB rear delts
10x3 8.5 kg
Seated DB trap raises
N/A
Front lateral raises
10x3 8.5 kg
- Legs -
Goblet squat
10x3 10.5 kg
Leg press (horizontal)
10x3 47.5 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x2 12.5kg
@ForeverBulk01 how much would you say you're eating in carbs/protein brother?
your leg training i notice no lunges?
@ForeverBulk01 goblet squat is fantastic. one of the underrated exercises. keep up the good work!
@ForeverBulk01 bro leg training look good. you should add some farmers walks. those make the man
@ForeverBulk01 how much would you say you're eating in carbs/protein brother?
170-180g on average protein, 280-320g on average carbs, also good point, my knee feels okay, might throw in some light lunges as well
I've been doing them here an there, might add it to my core day
Small tweaks
bros i love this DB RDL's. killing it on the legs. also work the lower that is smart @ForeverBulk01
@ForeverBulk01 happy to see these improvements you are doing. You are keeping the weights under control.That's what we like to see.
leg training is on point. the goblet squat is A+. we love the leg press and db calf raises @ForeverBulk01
lateral db raises and db rear delts. this is excellent on this one. the legs are on point @ForeverBulk01
add the lunges if your knee is fine brother
the protein is too low make it 1:1 with carbs
@ForeverBulk01 solid work right here bro!!
bro it make the man
Egg whites are goated
@ForeverBulk01 the egg whites are a great addition for the protein man. One of my favorite protein options
FYI all rest days cardio stays whether bike, walk or bag drills
PEDs update:
Increased test from 250mg a week to 275mg
250 mcg of BPC in the PM
Should get my HCG soon
This is yesterdays log, didn't get a chance to jump on and write it up, so here it is;
Monday weigh in: 82.2 KG (180+ pounds)
BP: 119/73, HR: 92
- Cardio -
10 minutes of boxing drills
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 54 kg
10x3 65 kg
Dumbbell Fly
10x3 8 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
PEDs update:
Increased test from 250mg a week to 275mg
250 mcg of BPC in the PM
Should get my HCG soon
This is yesterdays log, didn't get a chance to jump on and write it up, so here it is;
Monday weigh in: 82.2 KG (180+ pounds)
BP: 119/73, HR: 92
- Cardio -
10 minutes of boxing drills
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 54 kg
10x3 65 kg
Dumbbell Fly
10x3 8 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
Also changed my routine a little for this week to see how I go, currently it's a 4 day split of;
M: Chest/Tris
T: Back/Bis
W: Rest/Cardio
T: Legs/Core
F: Chest/Shoulders
Cardio:
will do in evening (15 min walk)
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x3 54 kg
Seated mid-traps shrugs
None
DB Lat Row
None
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
10x2 30 kg
Bis:
DB hammer curls
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
M: Chest/Tris
T: Back/Bis
W: Rest/Cardio
T: Legs/Core
F: Chest/Shoulders
Cardio:
will do in evening (15 min walk)
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x3 54 kg
Seated mid-traps shrugs
None
DB Lat Row
None
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
10x2 30 kg
Bis:
DB hammer curls
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
LevButlerov
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@ForeverBulk01 checked both day, strong lifts, but all 10x3 on sets, I'd like to see you go up to 10x2 and 15x1 20x1
Hey fellas, was occupied yesterday so adding two training days in the one log below
THURSDAY **
- 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)
10x1 47.5 kg
10x3 54 kg
DB calf raises
12x4 12.5 kg
DB RDLs
10x4 12.5 kg
TODAY **
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 54 kg
10x3 65 kg
Dumbbell Fly
n/a
Shoulders;
Standing overhead shoulder press (bar)
8x3 27 kg
Shoulder press DB (seated)
10x4 12.5 kg
Lateral DB raises
10x4 8.5 kg
DB rear delts
10x3 8.5 kg
Seated DB trap raises
N/A
Front lateral raises
10x3 8.5 kg
Threw in a few 4 set exercises as well as recommended by @LevButlerov will aim on some stronger lifts to do heavier and perhaps 2 sets
THURSDAY **
- 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)
10x1 47.5 kg
10x3 54 kg
DB calf raises
12x4 12.5 kg
DB RDLs
10x4 12.5 kg
TODAY **
- Chest -
Push ups for warm ups
15x 3 sets
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 15.5 kg
Incline 15° degree DB press
10x 4 sets 15.5 kg
Seated press
10x1 54 kg
10x3 65 kg
Dumbbell Fly
n/a
Shoulders;
Standing overhead shoulder press (bar)
8x3 27 kg
Shoulder press DB (seated)
10x4 12.5 kg
Lateral DB raises
10x4 8.5 kg
DB rear delts
10x3 8.5 kg
Seated DB trap raises
N/A
Front lateral raises
10x3 8.5 kg
Threw in a few 4 set exercises as well as recommended by @LevButlerov will aim on some stronger lifts to do heavier and perhaps 2 sets
steady on this ship you growing brother
@ForeverBulk01 chest and shoulders are on point. good job on that! keep up the good work
@ForeverBulk01 bro you pumping some nice shoulders. i got mad love for this one. lateral DB raises on point
@ForeverBulk01 proud of you on this one man. the shoulders and the chest look good. lots of good things happening
@ForeverBulk01 bros you are a champion. i love to see this one. pushing some good training
@ForeverBulk01 you are doing great man! very nice heart and hustle. i love to see the improvements
Not a bad workout session at all. Just don't overdo it too much on those shoulders. You already hit them hard when you're doing your other exercises. @ForeverBulk01
Thanks for all the advice and support bros, much appreciated,
Hey fellas, diets been a bit dicey over the weekend and the tail end of last week, bit more carbs, less protein, mrs made home-made bread an butter so smashed 5 pieces in one night with jam, but tidying it up since today
Monday weigh in: 82.5 KG
BP: 133/76, HR: 96
- Cardio -
10 minute walk
- Chest -
Push ups for warm ups
15x 3 sets
Incline 15° degree DB press
10x 4 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x1 54 kg
10x1 65 kg
6x1 73 kg
8x1 73 kg
Dumbbell Fly
n/a
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
Hey fellas, diets been a bit dicey over the weekend and the tail end of last week, bit more carbs, less protein, mrs made home-made bread an butter so smashed 5 pieces in one night with jam, but tidying it up since today
Monday weigh in: 82.5 KG
BP: 133/76, HR: 96
- Cardio -
10 minute walk
- Chest -
Push ups for warm ups
15x 3 sets
Incline 15° degree DB press
10x 4 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x1 54 kg
10x1 65 kg
6x1 73 kg
8x1 73 kg
Dumbbell Fly
n/a
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
LevButlerov
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You got home made bread and no pics?
lo come on! @ForeverBulk01 Chest best part was push ups, can you do sets of 20 and 5 total?
You got home made bread and no pics?
Chest best part was push ups, can you do sets of 20 and 5 total?
Ah crap I didn't even think too aye haha, guess I'll get her to make more haha
Probably man, but I more so do it as a warm-up, prior to incline presses, but I am doing chest twice weekly now
LevButlerov
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Please do next time
fresh bread I never get to eat it lol@ForeverBulk01 the push ups are the best to pre-bench pump you up. More you do more chest will grow.
Please do next time
@ForeverBulk01 the push ups are the best to pre-bench pump you up. More you do more chest will grow.
Ah damn man, quick to mix up an whatnot from what I see, its just waiting on the oven but worth it for the smell alone
Alright I'll give it a go on Friday bro, let you know how it goes
@ForeverBulk01 got a couple good days of trading in there man. Keep doing your thing
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I can't stand it, I try not to be around bread that's fresh lol
That's right around what i do for all my movements i do a moderate warmup set of 15 one heavy set of 12 and one lighter drop set of 20 its worked out extremely well for me.
Nice work
Awesome bro I'm glad I'm on the right track myself as well then
Hey gents, back and bi's today, workout will be below as usual, but I do have a question and hoping for some guidance, I recently changed my split, to the following;
M: Chest/Tris
T: Back/Bis
W: Rest/Cardio
T: Legs/Core
F: Chest/Shoulders
I would like to hit chest twice for the next 4 weeks with my current routine, however having chest/tris and back/bis day after another fatigues the hell out of me, if anyone can recommend a better way to break it up? Any weekday I workout, thanks in advance!
PEDs Currenty:
Test: 275mg per week (split 2 dose)
HCG: 500 IU per week (split 2 dose)
BPC: 300 mcg daily, evenings
Diet Update:
Slightly increasing calories overall, basic differences, just addition carb with meat, been doing a lot of korean type rice bowels with 90% lean mince, minimal sauce, tend to throw in a egg as well
Cardio:
10 minutes - stationary bike
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x1 54 kg
10x2 63 kg
Seated mid-traps shrugs
10x1 16.5 kg
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
n/a
Bis:
DB hammer curls
10x1 8.5 kg
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
M: Chest/Tris
T: Back/Bis
W: Rest/Cardio
T: Legs/Core
F: Chest/Shoulders
I would like to hit chest twice for the next 4 weeks with my current routine, however having chest/tris and back/bis day after another fatigues the hell out of me, if anyone can recommend a better way to break it up? Any weekday I workout, thanks in advance!
PEDs Currenty:
Test: 275mg per week (split 2 dose)
HCG: 500 IU per week (split 2 dose)
BPC: 300 mcg daily, evenings
Diet Update:
Slightly increasing calories overall, basic differences, just addition carb with meat, been doing a lot of korean type rice bowels with 90% lean mince, minimal sauce, tend to throw in a egg as well
Cardio:
10 minutes - stationary bike
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x1 54 kg
10x2 63 kg
Seated mid-traps shrugs
10x1 16.5 kg
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
n/a
Bis:
DB hammer curls
10x1 8.5 kg
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
Attachments
LevButlerov
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how are you liking the bpc?
Good training so far, arms pumped?
BPC was good, but I finished my final vial last night
Arms are going wild bro haha
I've been slacking on the cardio lately, haven't been pushing as much, going to try improve there, also started getting food fatigue, tired of eating a bit, but pushing through. I might try get on the fish for a bit, currently switching it up between chicken and beef.
Finished my last vial of BPC as well, will cont as going until I end the mini-blast in probably the next 5 weeks or so.
- Cardio -
8 minutes exercise bike
- Core -
Crunches
15x4
Vertical knee raises (chin up station)
n/a
Weighted crunches
10x3 18 kg
Planks
1 1/2 mins x 2
- Legs -
Goblet squat
10x3 10.5 kg
Leg press (horizontal)
10x1 47.5 kg
10x4 54 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x1 10.5 kg
10x3 12.5 kg
Finished my last vial of BPC as well, will cont as going until I end the mini-blast in probably the next 5 weeks or so.
- Cardio -
8 minutes exercise bike
- Core -
Crunches
15x4
Vertical knee raises (chin up station)
n/a
Weighted crunches
10x3 18 kg
Planks
1 1/2 mins x 2
- Legs -
Goblet squat
10x3 10.5 kg
Leg press (horizontal)
10x1 47.5 kg
10x4 54 kg
DB calf raises
10x3 12.5 kg
DB RDLs
10x1 10.5 kg
10x3 12.5 kg
Attachments
LevButlerov
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@ForeverBulk01 good job on this one man! solid work on this. i really love the hard work you are doing!
1) Cardio - steps as the day starts
2) Vary the food more or spice it up
Thanks Steve much appreciated bro
Yeah will have too thanks
250g rice, 250g beef (8.8 oz for each) then some cucumber, avo and tomatoes man, it aint bad
Final workout for the week, going to try throw in some fish throughout the weekend, getting tired of beef, attached post workout meal, 250g beef, 250g rice, 50g natural greek yogurt + avo/greenery
Cardio;
10 minutes stationary bike
- Chest -
Push ups for warm ups
10x 4 sets
Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x 3 65 kg
Dumbbell Fly
n/a
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x 1 10.5 kg
10x 3 12.5 kg
Lateral DB raises
10x 3 8.5 kg
DB rear delts
10x 3 8.5 kg
Seated DB trap raises
10x 3 12.5 kg
Front lateral raises
N/A
Cardio;
10 minutes stationary bike
- Chest -
Push ups for warm ups
10x 4 sets
Incline 15° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x 3 65 kg
Dumbbell Fly
n/a
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x 1 10.5 kg
10x 3 12.5 kg
Lateral DB raises
10x 3 8.5 kg
DB rear delts
10x 3 8.5 kg
Seated DB trap raises
10x 3 12.5 kg
Front lateral raises
N/A
Attachments
@ForeverBulk01 good job on this one man. the goblet squat is on point. and i love the leg press
LevButlerov
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that is a good looking meal right there. i'm very impressed. the legs are on point @ForeverBulk01
bro pumping the iron and eating the red meat. what else you need in life? oh yeah lot lizards! you got it all @ForeverBulk01
bros planks and weighted crunches are amazing. goblet squat and leg press and db calf raises. DB RDL's are the best @ForeverBulk01
@ForeverBulk01 looks good on the core training. legs are on point. the legs and RDL's are all looking good
@ForeverBulk01 ive had great results from bpc!
Tasty yum !!!
The volume of food is the hardest part imo
@ForeverBulk01 I have those time where I slack but life gets at me from being so damn busy. You’ll get back after it
Hope the Evo family has had a good weekend, I definitely didn't stick to the diet over the weekend, enjoyed some ramen, donuts, enchiladas, nachos and what not, back on the chicken and rice today though, attached breakfast and the ramen, other than that going alright on all
Monday weigh in: 82.9 KG
BP: 119/71, HR: 82
- Cardio -
10 minute walk
- Chest -
Push ups for warm ups
12x 4 sets
Incline 15° degree DB press
10x 4 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x4 65 kg
Dumbbell Bench Fly
10x3 8.5 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
Monday weigh in: 82.9 KG
BP: 119/71, HR: 82
- Cardio -
10 minute walk
- Chest -
Push ups for warm ups
12x 4 sets
Incline 15° degree DB press
10x 4 sets 16.5 kg
Incline 30° degree DB press
10x 1 sets 12.5 kg
10x 3 sets 16.5 kg
Seated press
10x4 65 kg
Dumbbell Bench Fly
10x3 8.5 kg
- Tris -
DB overhead
10x 1 set 8.5 kg
10x 3 sets 12.5 kg
Overhead rope triceps extension
10x 4 sets 16 kg
Triceps pushdown
10x 4 sets 28 kg
Attachments
LevButlerov
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Ramen donuts?
you had big cheat meals. Sometimes you just need to throw those in.
@ForeverBulk01 Good updates so far......keep shining........
Ramen donuts?
Definitely bro, too much fatigue from 3+ months of strict dieting, needed to treat myself a bit, bulk after all haha
Not much to update other than just grinding it out, diet's become a bit loosey goosey but ensuring protein is up there, pretty well just ending up with a bit of extra carbs and fat at the moment, other than that here's the workout for yesterday
Cardio:
6 minutes - stationary bike
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x3 63 kg
Seated mid-traps shrugs
10x2 16.5 kg
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
n/a
Bis:
DB hammer curls
10x1 8.5 kg
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
Cardio:
6 minutes - stationary bike
Back:
Wide grip lat pull downs
10x1 37.5 kg
10x3 47 kg
Close grip pull downs
10x3 54 kg
Close grip seated row
10x3 63 kg
Seated mid-traps shrugs
10x2 16.5 kg
DB Lat Row
n/a
Kneeling single arm Lat pulldown
10x3 22kg
Bent over rows
n/a
Bis:
DB hammer curls
10x1 8.5 kg
10x3 12.5 kg
DB bicep curls
10x3 12.5 kg
Ezy bar bicep curls
10x3 27 kg
Reverse curls (ezy bar)
10x3 15 kg
LevButlerov
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have to load up on the cals I get you
Grinding hard, but add some 5 rep drop sets to this arm training.
have to load up on the cals I get you
Grinding hard, but add some 5 rep drop sets to this arm training.
I'll see what I can do bro with the limited weight I currently have, might be able to do a 12.5, 10, 8 fairly quickly, I need to join an actual gym
I've only ever done standard dropsets, guessing 5 reps are do 5 reps, drop weight, 5 reps, until 5 sets?
LevButlerov
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You don't need a gym for it, you can drop weights and go to failure as you drop set with the weights you haveI'll see what I can do bro with the limited weight I currently have, might be able to do a 12.5, 10, 8 fairly quickly, I need to join an actual gym
I've only ever done standard dropsets, guessing 5 reps are do 5 reps, drop weight, 5 reps, until 5 sets?
Last workout of the week fellas, treated myself by going to an actual gym as well, so few new exercises in the mix with a lot better weight on them, I realise how bad my home machines bearings an cables are, I've easily been living an extra 10kg on all lifts from the sheer mechanical strain, anyways here it is;
Pre workout meal was 120g oats, 45g protein powder, 5g creatine, 3g fibre, some fruit, cinnamon and chia seeds along with a wholemeal toast and peanut butter
Cardio;
10 minutes treadmill
- Chest -
Push ups for warm ups
n/a
Incline 15° degree DB press
10x 1 set 10 kg
10x 1 sets 12.5 kg
10x 1 sets 15 kg
10x 1 set 17.5 kg
Incline 30° degree DB press
10x3 17.5 kg
Incline machine press
10x3 55 kg
Seated press
10x 3 65 kg
Dumbbell Fly
n/a
Fly Machine
10x1 55 kg
10x3 70 kg
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x 1 10.5 kg
10x 2 12.5 kg
10x 1 15 kg
Lateral DB raises
10x 3 8 kg
DB rear delts
10x 3 8 kg
DB rear delt machine
10x 3 58 kg
Seated DB trap raises
n/a
Front lateral raises
N/A
Shoulder press machine
10x 3 40kg
Pre workout meal was 120g oats, 45g protein powder, 5g creatine, 3g fibre, some fruit, cinnamon and chia seeds along with a wholemeal toast and peanut butter
Cardio;
10 minutes treadmill
- Chest -
Push ups for warm ups
n/a
Incline 15° degree DB press
10x 1 set 10 kg
10x 1 sets 12.5 kg
10x 1 sets 15 kg
10x 1 set 17.5 kg
Incline 30° degree DB press
10x3 17.5 kg
Incline machine press
10x3 55 kg
Seated press
10x 3 65 kg
Dumbbell Fly
n/a
Fly Machine
10x1 55 kg
10x3 70 kg
Shoulders;
Standing overhead shoulder press (bar)
N/A
Shoulder press DB (seated)
10x 1 10.5 kg
10x 2 12.5 kg
10x 1 15 kg
Lateral DB raises
10x 3 8 kg
DB rear delts
10x 3 8 kg
DB rear delt machine
10x 3 58 kg
Seated DB trap raises
n/a
Front lateral raises
N/A
Shoulder press machine
10x 3 40kg
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Huge leg day and I like that meal how much protein in it?
@ForeverBulk01 Heck of a job on this workout routine. The different training that you're doing is on point. Nice job hitting different dumbbells.
Okay. The food is looking terrific. @ForeverBulk01 DB rear delts are amazing. and we love the shoulder press DB
@ForeverBulk01 bro DB rear delts are the best. i want to push it harder. fly machine is the perfect option
@ForeverBulk01 i'm very impressed with this training. you are showing how its done. always on point
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