Bros, that's up to you. At the end of the day I think you got a good plan so far. You can always change course though down the line. It's really up to you. This is your log. You do what you want. @Warthog61Man i could hardly recognize it. Was thinking of just continuing to log the health phase on this to close this log out officially before the next one
I spun mine off into a test and primo cruise log. But I just considered continuing my original one also. Just would've been easier lol.Man i could hardly recognize it
.
Yeah i figured keep a blast and post cruze on one to tie it together for the phase. Introduce a new log with next cycle and repeatI spun mine off into a test and primo cruise log. But I just considered continuing my original one also. Just would've been easier lol.
Looking great brother just keep it up
I see a lot of guys do thatI spun mine off into a test and primo cruise log. But I just considered continuing my original one also. Just would've been easier lol.
Looking great brother just keep it up
gonna be solid!
I love kettle bell work. I need to get back to doing it more often. Good for explosive movements.
Definitely! Helps to loosen and warm me up too. Biggest thing getting older is a proper warmup and a lot of range of motion work/stretching when the weight you are pushing is getting heavier
pushing hard
strong kettlebell work in the start
@Warthog61 Great update bro! Looking lean and strong!
Bros, that's the way to do it.
Iron grind is the way to go.
Keep up the good work boss. I love it.
How high are we talking? 60-65g?
about 80 if you can
Sure i can. I am all for more eggs and walnuts. Plus i havent had avacados in a while. May contribute to my health too with some added fat. Thanks for keeping me on track @LevButlerov !about 80 if you can
@Warthog61 looking thick man. I really think you could compete. You have the work ethic. Let’s make it happen
Thanks bro! Even just a local show in a few years to say i did it, i'm sure there is a young masters class somewhere in new england.
@Warthog61 volume looks good.......
dips are perfect add some weight as well
I'm at that point i thinkdips are perfect add some weight as well
@Tiger Salman Khan all as eccentric as possible. Addicted to the burn
You are pushing hard lat pulls 160 is huge half the stack? @Warthog61 and good curl volume!
Thanks man, nothing super crazy the past 2 weeks weight training wise, just lifting with emphasis on eccentric movement.
Jealous of that sleep score brother. Do you do / take anything to help with your sleep?
Measure as many metrics as you can and look at trends, not single days.
Magnesium Glycinate
Feel free to hit me up whenever man
Waist is definitely shrinking. My work pants from my new job i started 7 weeks ago have become loose all ready, doing it the recomp way (heard can be harder) but it seems to be working for me, coming from being massivley overweight just last summer
Brother looking over of photos from previous to now your a different person! If changes are continuing to happen based on all those metrics theb dont change a thing! Just let the process continue to work. If you shift now to speed things up it can backfire, only pivot because we have to due to a legitimate stall.
True that brother! I honestly like the weight i am at so recomp for the win! You all are inspiring really, at the end of the day we are all grinding to get to where we all want and you mods all of you take a lot of time out of your busy lives to keep us all going!Brother looking over of photos from previous to now your a different person! If changes are continuing to happen based on all those metrics theb dont change a thing! Just let the process continue to work. If you shift now to speed things up it can backfire, only pivot because we have to due to a legitimate stall.
Always brother - feel free to DM or we can do it on the thread here!
Going over some macros with a few of the guys. The upcoming plan is to continue and pish the recomp. Trying to get a baseline to start.
I used to train in the evening, same thing I begrudginly started training in the early AM, I have come to really love it
It does definitely get me ready and pumped for the day, i just have that anticipation or anxiety of time, getting home showering and racing to work. I prep a lot the nights before but its still in the back of my mind while training early if that makes sense
Me too man, and yet I am never late
. But that feeling is pretty shit sometimes I look at the time and think fuck I have so much left to do and its nearly time but I seem to get it done
Nice workout mate. Good selection of exercises.
quick carbs, try cream of rice you eat that before? @Warthog61
I usually have grits but will swap it
I would call it a rest
try it
carbs are good levelAM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
but I like this treat a bit. you should have had some cake with it 
@Warthog61 good training today
Man i haven't had a piece of cake in almost a year hahah. Hitting the store in the am for a protein and carb haul, chicken, rice, sweet potatos, cream of rice, rice cakes, greek yogurt, egg whites, see if and fish is on sale etc.carbs are good level
on a sunday you can do 1 cheat meal
some cake I know I'm bad @Warthog61 just add a protein shake to it
Tomorrow is leg day so i will see what they have in the bakery........on a sunday you can do 1 cheat meal
go for it
@Warthog61 excellent results man. I like the blood pressure effect and I like the carbs, protein, and fats. Great job.AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
Bros, this is really good on this. I like the different exercises you're hitting and weight 220 lb while keeping your blood pressure low is very impressive. @Warthog61AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
Wow this is fantastic. Keep up the good work. I like the chest support lateral raises. @Warthog61 you don't see too many people hitting those hard.AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
No, we have gone over this @Mobster all ready, see below for a lat pushdown, it is also know as yes a straight arm pulldown, if done properly yo tarket the lats the hardest. My gym doesnt have a lat pullover so i substitute on cables
BP for me has always been decent, i started logging it more because i had a slight uptick in my resting heart rate which has since came back down, thinking my e2 was too low for a while, i am all around feeling better every day (sleep,rhr,joints) since last cycle of eq wrapped up, crazy how some guys can run it at 600mg's or more
Awesome. Make sure you also check hematocrit as well
For sure! This coming friday i have post cycle bloods to see where i am at
@Warthog61 yeah you don't want to be eating crap for sure. That five or six seconds of pleasure, taking a bite in it, isn't worth the hours of stomach pain and bloating.AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
Never ever eat junk food. There's nothing good that can come from it. Otherwise looking really good on this man. I like the chest supported lat raises and the low high cable. That's a good mix. @Warthog61AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
So you are saying i should throw out this chocolate cake i just bought?
Good idea.
Peri-training nutrition is vital for sure bro. A good mix of low and high GI carbs pre-workout, and a mix of low GI carbs and protein post-training is the way to go.
@Warthog61 Smashed it bro! Great update!AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
Bros, hell yeah, that's a good deal!
Maybe give it to your neighbor as a gift haha.So you are saying i should throw out this chocolate cake i just bought?
@Warthog61 awesome work with the update! Looks like it’s going great for you! Keep killing this.AM cardio
40 min speed 3.0 incline 8
Afternoon training
Warmup on cables
Cable Lat pushdown
100x12
100x12
110x10
Incline press machine
180x12
270x11
290x11
310x10
Incline cable chest flys
40x12
50x12
70x10
Cable rev flys
3x20x12-14
Chest supp. Lat raises
25x12
30x12
30x11
Low-hi cable
3x40x12
BP 119/68
HR 70
Wt 220lb
Recovery is good, sleep is good, these extra carbs are making me feel great in the gym. Ordered up some cyclic dextrin from true nutrition.
Carbs = 344g
Protein = 258g
Fat = 84g
I've been such a good boy!
See below as to why macros were a little elevated....... this is a treat and not the normal trust me. Ohh soo good but back to normal operations tomorrow so roast away!!!!
Just a reminder of why not to eat crap all the time, had slight bubble gut after eating this
View attachment 191149
@Warthog61 solid work....keep growing.....
Thats what it's about! I am glad I replaced a lot of things in my life with eating right and training hard!
i dont know exactically but i will stay on trending the right direction because this is now my high.
Health markers looking great brother. Would be curious to see a fasting BG.Rest Day
Morning treadmill speed 3.2 incline 7 40 minutes
Worked 11 hours on a pipe job today, i can't wait for this cold weather to break.
Bp 122/68
HR 72
Carbs = 271g
Protein = 234g
Fats = 50
I am feeling clear minded and focused. I have noticed a change in my, i guess "view" on life in general over the past 8 months or so. Could it be getting healthy? Going deeper in sobriety? Finding faith again? Getting closer to 40?
I had a CGM on a little while back, i could dig up some pics of that but nothing super recent.
Good rest dayRest Day
Morning treadmill speed 3.2 incline 7 40 minutes
Worked 11 hours on a pipe job today, i can't wait for this cold weather to break.
Bp 122/68
HR 72
Carbs = 271g
Protein = 234g
Fats = 50
I am feeling clear minded and focused. I have noticed a change in my, i guess "view" on life in general over the past 8 months or so. Could it be getting healthy? Going deeper in sobriety? Finding faith again? Getting closer to 40?
its from getting healthy you feel better!
They are definitely handy to have just in case. Wouldn’t say super necessary for most people but handy nonetheless.
god day for you I like the BP levelMorning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
clean foods we can go up in carbs though @Warthog61
More? Damn ill be eating all daygod day for you I like the BP level
. Next food prep i will add in some more carbs, maybe i can stuff in a bowl of rolled oats in somewhere, tough working out of a crane truck on the road all day.
@Warthog61 God I love the meal that you're putting together. It looks really solid. Keep up the good work.Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
You can add some oats and riceMore? Damn ill be eating all day
No excuses, I gotta try oats overnight again. Should be easy for work
Bros, the meals look fantastic. You kidding me? Looking really good. You sure like your chicken and rice, ha ha. @Warthog61Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
I agree this is a lot of pressure on the shoulders. @Warthog61 don't wanna end up backstabbing yourself and being out for a while with a short shoulder tear. Maybe split it up more.Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
Will do, i will keep my push day chest focused and move more shoulder on upper day. It makes sense
make sure you're warming up and stretching. That goes a long way with that joint.
Ohh yeah, every day, range of motion exercises and light cable warmup. Usually 15 or so minutes of that every day no matter what
@Warthog61 good job pounding on that chicken and I like the added vegetables. Sweet potato and spinach are some of the best options and they're easy to make.Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
Nice update on the meals and nice update on the blood pressure. You're eating extremely healthy; that's why your numbers are so good. Keep it up. About your toothache, hopefully it's nothing serious. @Warthog61Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
Bros, that's what I like to see.
that's good to see that you are adjusting things.
@Warthog61 Solid workout and update bro!Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
@Warthog61 it is tough logging on a phone and texting everything that way. Looks like it’s going good though.Morning warmup
Pec deck warmup
2X120x12
Flat bench
135x12
185x12
225x10
245x8
255x5
Shoulder press machine
90x10
140x10
160x10
Dumbell Lat raises
15x18
20x18
25x15
Skull crushers ez-bar
3x80x10-12
Low high dumbell
3x30x10
Rope tricep extension
120x10
130x10
140x8
Cable flys
40x12
60x10
70x10
Treadmill 40min speed 3.3 incline 7
PRE
Cream of rice 45g, blueberries 48g, honey 2tbsp, cinnamon 1tsp, 1 scoop cyclic dextrin
Carb 97 Protein 2g
POST
Egg whites 1 cup, 1 whole egg, 1 piece sourdough bread, 1 tbsp butter, 1 scoop whey
3 rice cakes on way to work
Carb 47g Protein 74g Fat 18g
MEAL 1
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 2
Chicken breast 160g, white rice 150g
Kale 70g, 2tbsp no sugar bbq
Carb 46g Protein 41g Fat 5g
MEAL 3
Chicken breast 160g, sweet potato 150g
Spinach 70g, 2tbsp no sugar bbq, 1 scoop whey
Carb 44g protein 69g Fat 4g
Daily total
Carbs = 313g
Protein = 268g
Fat = 37g
"Feels Report"
BP 122/66
HR 75
Feeling healthy and strong, focusing on fourm and eccentric movement still. Body seems to like the added carbs, I should have taken a pic t h os morning at the gym, i looked really "full" shoulder pop. Plenty of time for that.
Plan to make log a little more organized before my next phase, i need a mini laptop, logging on this phone is for the birds
Pain in the ass tooth ache so i gotta deal with that asap joy joy
nice selection of meals
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