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Im currently running PPLRepeat..., had a few days off over the weekend so it just happened that leg day fell on a tuesday.
That's good to hear. At least you got it out of the way.
@BritishCanadian Bros, hell of a job on this. I like the leg press and I like to see the leg curls. They look fantastic if you ask me.
Solid workout mate! You should look into alternatives to surgery to treating that arthritis.
Any ideas? Losing a few pounds will help, and the stationary bike seems to help
Always good reading your updates. You put together some great training sessions. I like the seated leg curls as well. @BritishCanadian
Keep up the iron game.Thanks @ROIDDERS
My knowledge is limited on the the matter but from what I read up, both those two should definitely help. Might help to find out what type of arthritis (osteoarthritis or rheumatoid) is affecting you. I know my father has suffered from it and his arm or leg would freeze up, he started taking wild krill oil supplements and said it has helped with the issue.
Thanks, ill look into that
@BritishCanadian those bands can really put you through the workout. They are a great purchase
Oh yeah, for tricep pushdowns I find it incredible!
@BritishCanadian Smashed this session bro!
Push day may6th
(1 min rest)
Converging chest press
Incline press
70lbs x 20
70lbs x 20
90lbs x 15
110lbs x 10
130lbs x 5
150lbs x 3
170lbs x 1
Decline
130lbs x 5
150lbs x 3
170lbs x 1
Converging shoulder press
Close grip
1 minute
Lowest seat
50lbs x 20
70lbs x 10
90lbs x 5 half reps
110lbs x 3 half reps
130lbs x 1 half rep
Resistance band purple
Tricep push downs
Neutral grip
1 minute
X20
X15
X10
Switch grip
X15
X15
Stationary bike 5
5 mins hiit 30seconds fast 30 seconds slow
(1 min rest)
Converging chest press
Incline press
70lbs x 20
70lbs x 20
90lbs x 15
110lbs x 10
130lbs x 5
150lbs x 3
170lbs x 1
Decline
130lbs x 5
150lbs x 3
170lbs x 1
Converging shoulder press
Close grip
1 minute
Lowest seat
50lbs x 20
70lbs x 10
90lbs x 5 half reps
110lbs x 3 half reps
130lbs x 1 half rep
Resistance band purple
Tricep push downs
Neutral grip
1 minute
X20
X15
X10
Switch grip
X15
X15
Stationary bike 5
5 mins hiit 30seconds fast 30 seconds slow
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fair always 1 step at a time
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good chest work you put in a lot of chess press volume must be pumped
Maybe try getting another gym membership somewhere else just to keep it fun.
Oh yeah a good pump todaygood chest work you put in a lot of chess press volume must be pumped
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pump looking good, massive! @BritishCanadian making gains! big arms good shoulders.
@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
just got to bring the traps up now to keep things in proportion...big trap day programmed for today's gym session
Thanks man, starting to get into a really nice rhythm at the gym, things are progressing nicely
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traps already looking goodjust got to bring the traps up now to keep things in proportion...big trap day programmed for today's gym session
@BritishCanadian lets pump them up
Thats some rowdy volume bro! I bet you could feel the blood flowing! Good work
Felt great! And leg day again tomorrow, maybe not so hard on tthe weights, and more time on the bike for that session
Seated row
Close vert grip (chest setting 5)
I minute rests
50lbs x 20!
50lbs x 15!
70lbs x 10!
90lbs x 5!
110lbs x 3!
130lbs x 1!
Diverging lat pulldown
1minute
50lbs x 20!
50lbs x 15!
70lbs x 10!
90lbs x 5!
110lbs x 3!
130lbs x 1!
Bicep curl ez bar
Bar x 20!
Bar x 20!
Bar x 20!
Chest supported dumbbell rows
20lbs each side x 20
X20
X20
Face pulls
20
Kettlebell shrugs
20
... ...
Worked out fasted
Post workout meal, dates, beef, brocolli, feta
Spaghetti dinner, mango slices
Close vert grip (chest setting 5)
I minute rests
50lbs x 20!
50lbs x 15!
70lbs x 10!
90lbs x 5!
110lbs x 3!
130lbs x 1!
Diverging lat pulldown
1minute
50lbs x 20!
50lbs x 15!
70lbs x 10!
90lbs x 5!
110lbs x 3!
130lbs x 1!
Bicep curl ez bar
Bar x 20!
Bar x 20!
Bar x 20!
Chest supported dumbbell rows
20lbs each side x 20
X20
X20
Face pulls
20
Kettlebell shrugs
20
... ...
Worked out fasted
Post workout meal, dates, beef, brocolli, feta
Spaghetti dinner, mango slices
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@BritishCanadian love to see a healthy diet like this. That's what you have to do to food prep.
The diet needs work, I can keep it good and clean until after dinner when I snack too much.
But the change i made this week is to stay fasted until mid/post workout...that will shrink the eating window way down and hopefully shift a few pounds
I like this way of doing sets, get the high reps in, but also have a higher weight to work withnice meal pics
lat pulls 130 strong today!
Bros, hell yeah, this is a good update! That broccoli looked pretty good along with that protein as well. @BritishCanadian
Solid workout bro! Would have been feeling the burn in the chest and shoulders!
Fuck yeh brother! Looking big and strong!
I have always had the same issue with the snacking at night. I try to keep my yoghurt and berries for the night when I get those cravings and then try to get to sleep early.
The Reta definitely helps too
I swear its not my fault...I watch an hour of TV after dinner with my wife, and about half way in I hear her rustling something...and I just dont have the willpower that I do earlier in the day lol
I keep seeing people doing well with reta, but theres something about it that just turns me off, maybe its all the weird looking celebs on it. And im no stranger to unknown substances, but certain things I just want nothing to do with.
And I think where I've been lean before, I know I can do it again, just hard to stay disciplined
make it healthy snacks
Oh yeah I heard you on that brother! It's almost a guarantee the wife's bringing out the goodies (naughty stuff) once we sit down to relax at the end of the night.
As long as you stick to natural foods and prep that is the best way to do it
Yeah, gotta get those baby carrots bags
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high reps are legit the best way to get good pumps
Truth!high reps are legit the best way to get good pumps
Very impressive job on this. @BritishCanadian I like how consistent you keep your training, and it's very structured.
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for sure
I find it really helps to know exactly what im going to do when I go to the gym, otherwise I get confused and lose track of things
This seated row and lat pull down looks fantastic. I got a lot of love and respect for it. @BritishCanadian
wonderful meal you put together here. looks like stuff they sell at the chinese restaurant near my house @BritishCanadian
@BritishCanadian nice training update man! Keep it up
I literally have a chinese restaurant next door...but its no good, they use the fake chicken...better off making it myself.
But the one across town is great, Shanghai noodles for the win
Nice workout man! I never thought about resistance bands for triceps push downs. I hate going to the gym not a people person.. but I love triceps push downs just don't have a cable machine at home, definitely gonna pick up a sent of bands and try to work this into my triceps workouts.
Keep it up man.
Thanks brother... theres a video on YouTube, arm workout with bron breakker and Sheamus, they do an arm workout with the bands, go back and forth with pushdowns and curls...its quite the thing to witness
Gonna check it out while I mow down on this rice. haha
Warm up,stationary bike level 5
5mins, 2160m
Leg press (seat 5)
1 minute rests
85lbs x 20*
105lbs x 15*
125lbs x 10*
145lbs x 5*
165lbs x 3*
185lbs x 1*
105lbs AMRAP
Seated leg curl
Back 7, feet 6, knee 3
75lbs x 20*
85lbs x 20*
95lbs x 15*
105lbs x 10*
125lbs x 5*
145lbs x 3
165lbs x 1
Stationary bike, level 5
Hiit 5 mins 20 on 40 slow
10 mins full incline treadmill speed 1.7
... ...
Took my daughter to the gym, she got on the leg press and killed it (she's a real gym rat and strong as hell)
New log coming soon!
... ...
5mins, 2160m
Leg press (seat 5)
1 minute rests
85lbs x 20*
105lbs x 15*
125lbs x 10*
145lbs x 5*
165lbs x 3*
185lbs x 1*
105lbs AMRAP
Seated leg curl
Back 7, feet 6, knee 3
75lbs x 20*
85lbs x 20*
95lbs x 15*
105lbs x 10*
125lbs x 5*
145lbs x 3
165lbs x 1
Stationary bike, level 5
Hiit 5 mins 20 on 40 slow
10 mins full incline treadmill speed 1.7
... ...
Took my daughter to the gym, she got on the leg press and killed it (she's a real gym rat and strong as hell)
New log coming soon!
... ...
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love your meals you're eating good
clean, and your daughter is training hard, the leg press is the win! and you really pushed it hard with the volume!
I didnt photograph the dessert lollove your meals you're eating good
But thats all changing on the new log, going to photograph everything i eat, and I have a very clear goal in mind for the log
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dessert? no pic come on
@BritishCanadian look at what fantastic meals that you're putting together. That's a good piece of steak.
I wish it was a steak, thats pork ribs
yeah definitely, restaurants have to make a profit.
Not bad at all on the diet. Those eggs and cheese actually look pretty good. @BritishCanadian
My wife had it waiting for me and my daughter when we got back from the gym...it hit the spot!
Yeah it looks good. That's definitely Canadian-looking food.
How in the world do you make your legs so damn smooth? @BritishCanadian that's pretty crazy stuff right there.
That's my daughter
Ha ha, I thought so.That's my daughter
I got to 185lbs for 1, and she repped 235lbs like it was nothing, she's tiny as well (but she's in the gym 2/3 times per day)
Great way to look at it.
@BritishCanadian heck of a job on this update, bros. I like how you put together your workouts and you structure them.
With a bit more experience ill be able to freestyle it a bit more, but for now this way works, just go in, follow the plan, and then afterwards tweak for next time if necessary
that makes sense.
She has been visiting for a few days, so it was nice to be able to workout together. I would workout with her every day if I could, but she lives 8 hours away
Bros, that school that she visited and you took her to the gym. That's a good activity you could do together. I wish my wife would go with me to the gym but she hates exercise and she hates training. Ha ha. @BritishCanadian
@BritishCanadian love a good fasted training day. Seems like I get a good pump
I noticed a slight drop off in endurance, but for now im going to stick with it, the pounds are moving down and I like the idea of "earning" my food
Oh wow she's got some strong legs.
Bros, you kidding me? Plumbers are all out of shape and fat. I can't get any of my co-workers to go, haha.
@BritishCanadian Solid work....keep going.....
Great stuff brother!!That's awesome that your hitting the gym with your daughter! Proud moment as a father!!
Thanks man
I couldn't be prouder of my daughters...that one has always been a great athlete, when she was 15 she competed in biathalon, and beat every girl AND BOY ,in the whole province.
She wants to get into powerlifting soon, and I think she'll fo great at that.
Just a quick update today
Hit the gym this morning just for some cardio as its an area I really need to step up moving forward...
Rower 5 mins level 3
Bike 4.5 5mins hiit 15sec on 45 normal
Treadmill incline 15 speed 20 5 mins
Rower 5 mins level 3
Bike 5 mims hiit 15 seconds 4.5
I will be using this as a base for cardio days and stepping it up, mainly to increase weight and possibly lower hematocrit.
Hit the gym this morning just for some cardio as its an area I really need to step up moving forward...
Rower 5 mins level 3
Bike 4.5 5mins hiit 15sec on 45 normal
Treadmill incline 15 speed 20 5 mins
Rower 5 mins level 3
Bike 5 mims hiit 15 seconds 4.5
I will be using this as a base for cardio days and stepping it up, mainly to increase weight and possibly lower hematocrit.
Looks like a good cardio day man. Have you done HIIT for a while? Does it work well? I tried it a couple times and say screw that.
I dread cardio unless it's something fun. lol
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I generally hate cardio also, thats why I keep changing machines every 5 mins to beat the boredom.Looks like a good cardio day man. Have you done HIIT for a while? Does it work well? I tried it a couple times and say screw that.
But the times in my life that I got in best shape was when cardio and hiit was unavoidable...
I used to have this job that finished at 2am, and I lived about 5 km away...so I would run home, but i would sprint from one street light to the next, then walk to the next one, and repeat. That got me lean real quick
Now the hiit I do is on the stationary bike at the gym, but I have only been doing it for about a week, and I just do 15 second sprints, and then cruise for 45, and repeat.
At my age I have to start taking cardio seriously,.so as much as I hate it, ill be doing it much more regularly regardless.
I also do vr boxing for 20/30 minutes in the morning, that used to be great cardio, but im much better at pacing myself with boxing so its hard to go 100%
I could probably have gone longer but the treadmills got taken up, got more in the last time which is what mattersgood quick one
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you got it done thats main point
That's awesome brother. I am sure she will do well in anything she puts her mind to!! Your gonna have some competition on the gym soon haha!
Good on you getting that cardio in brother!!
Thanks bro
Yeah I tried doing it with a weighted skipping rope for a bit but didn't stick with it. The first time I just lifted for a while and jumped right into it and puked every where. Tried it a few more times and was like yeah I'm skipping cardio every chance I can. lol
I just bought like a $100 mountain bike on Kijiji last year and used it a few times but probably gonna start doing like a 30-40 minute ride a few times a week or something just for the heart/lungs or probably even try HIIT with it.
Thanks for following everyone 
New log here
https://www.evolutionary.org/forums/threads/cruiserweight-challenge-sponsored-by-oxygenpharm.110958/
Team OxygenPharm Champions
@Shakey @wye @HarleyGuy @BritishCanadian @zucchini @LevButlerov @OxygenPharm
New log here
https://www.evolutionary.org/forums/threads/cruiserweight-challenge-sponsored-by-oxygenpharm.110958/Team OxygenPharm Champions
@Shakey @wye @HarleyGuy @BritishCanadian @zucchini @LevButlerov @OxygenPharm
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will approve soon in mod queThanks for following everyone
New log here
Team OxygenPharm Champions
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View attachment 228859
24 hours
Definitely worth having “healthy” snacks on hand. For me when I first started out and had those late night cravings I use to have which I turned to chips, meat sticks etc I switch having dill pickled sunflower seeds as a fix and pickles and hard boiled eggs. Stuff like that. Either low cals and or high protein. Definitely helped me out.
As for the Reta I hear you. I laughed when I heard about ozempic. I was like give it a year and there dummies will be dropping. But fast forward 2-3 years later to this fall I used bpc/tb500 & kpv for my wrist that killed from carpal tunnel syndrome I was experiencing. It went away completely. So I started listening to hundreds of hours of research from all sorts of people on peptides and wanted to actually try Reta out as it seems almost too good to be true. I’m only 7 weeks in and lost an additional 12lbs so now I’m tapering back off. Definitely never noticed anything from it and I went up to 4mg a week. 2.5mg now and dropping .50mg a week till I’m off. So I figured I’d use it as a get it and get out kinda thing. Excited to see my bloodwork next week to see if all my markers have improved with using it. I can say though I feel the same as normal on it 100%
Ps not trying to sell it to you lmfao
Ive got the night snacking under control, wife bought chips to bed again last night and I just ignored them, it was just a mindset switch waiting to happen.Definitely worth having “healthy” snacks on hand. For me when I first started out and had those late night cravings I use to have which I turned to chips, meat sticks etc I switch having dill pickled sunflower seeds as a fix and pickles and hard boiled eggs. Stuff like that. Either low cals and or high protein. Definitely helped me out.
As for the Reta I hear you. I laughed when I heard about ozempic. I was like give it a year and there dummies will be dropping. But fast forward 2-3 years later to this fall I used bpc/tb500 & kpv for my wrist that killed from carpal tunnel syndrome I was experiencing. It went away completely. So I started listening to hundreds of hours of research from all sorts of people on peptides and wanted to actually try Reta out as it seems almost too good to be true. I’m only 7 weeks in and lost an additional 12lbs so now I’m tapering back off. Definitely never noticed anything from it and I went up to 4mg a week. 2.5mg now and dropping .50mg a week till I’m off. So I figured I’d use it as a get it and get out kinda thing. Excited to see my bloodwork next week to see if all my markers have improved with using it. I can say though I feel the same as normal on it 100%
Ps not trying to sell it to you lmfao
Amd im still waiting for all the peptide users to grow a second head
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