Approved Log Weight Loss Journey to 90kgs Log

[bss]

Update: Feeling good, weight went up I don't know why but yeh, appearance wise looking leaner and leaner. Trusting in my calorie deficit and gym. Flying back to work on Tuesday, took some extended leave.

weight: 97.3kg

Thanks to my sponsor @Prymal
2mg reta weekly

today's meal plan
breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• 5g nuts
• 30g prunes

lunch and dinner

• 100g peach
• 70g pineapple
• Greek yoghurt 180g with frozen blueberries

scoop of whey protein 24g protein w/ 200ml full cream milk and 1 banana
2x youfoodz meals

Calories: ~2,110 kcal
Protein: ~170g
Carbs: ~188g
Fat: ~67g

today's gym workout
Romanian Deadlift 3 sets
Leg press 3 sets
Seated Leg curl 3 sets
Leg extension 3 sets
Standing calf raise 3 sets
Crunch 2 sets

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

Love the new name brother! Good to see you logging the meals consistently, that's where the real progress comes from. Listen to Lev on the protein, bump it up and the body comp changes will really start showing

 

[G8MARC]

Update: Feeling great, weight is 95 so excited for 90, 1 week left of my swing

weight: 95.3 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 3/4

2 scoop emrald labs 100% whey protein 46g of protein 262 calories

200ml of full cream milk

Calories: 1,972 kcal
Protein: 195g
Carbs: 131g
Fat: 59g


today's gym workout
incline bench press
bench press smith machine
chest fly machine
skull crusher dumbbell
triceps pushdown
single arm lateral raise
superman

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

 

[jenkemj]

Update: Feeling great, weight is 95 so excited for 90, 1 week left of my swing

weight: 95.3 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 3/4

2 scoop emrald labs 100% whey protein 46g of protein 262 calories

200ml of full cream milk

Calories: 1,972 kcal
Protein: 195g
Carbs: 131g
Fat: 59g


today's gym workout
incline bench press
bench press smith machine
chest fly machine
skull crusher dumbbell
triceps pushdown
single arm lateral raise
superman

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

Great macros bro!

Nice exercises how many reps and sets are you doing on the exercises?

 

[Yeahnah]

Update: Feeling great, weight is 95 so excited for 90, 1 week left of my swing

weight: 95.3 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 3/4

2 scoop emrald labs 100% whey protein 46g of protein 262 calories

200ml of full cream milk

Calories: 1,972 kcal
Protein: 195g
Carbs: 131g
Fat: 59g


today's gym workout
incline bench press
bench press smith machine
chest fly machine
skull crusher dumbbell
triceps pushdown
single arm lateral raise
superman

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

Nice bro you got a decent gym at your camp or just standard like the rest haha

 

[LevButlerov]

Update: Feeling great, weight is 95 so excited for 90, 1 week left of my swing

weight: 95.3 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 3/4

2 scoop emrald labs 100% whey protein 46g of protein 262 calories

200ml of full cream milk

Calories: 1,972 kcal
Protein: 195g
Carbs: 131g
Fat: 59g


today's gym workout
incline bench press
bench press smith machine
chest fly machine
skull crusher dumbbell
triceps pushdown
single arm lateral raise
superman

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

good macros stay high on protein any big weights? @G8MARC how much is the incline bench?

 

[G8MARC]

good macros stay high on protein any big weights? @G8MARC how much is the incline bench?

hey incline bench with dumbbells is 17.5 per hand, yeh lifting heavier and heavier

 

[G8MARC]

Nice bro you got a decent gym at your camp or just standard like the rest haha

hey bro, yeh its pretty nice, love the camp im at

 

[G8MARC]

Great macros bro!

Nice exercises how many reps and sets are you doing on the exercises?

8-14

 

[LevButlerov]

hey incline bench with dumbbells is 17.5 per hand, yeh lifting heavier and heavier

17.5s good weight keep going

 

[G8MARC]

latest touchdown from @Prymal good quality stuff

 

[LevButlerov]

latest touchdown from @Prymal good quality stuff

nice

 

[bss]

latest touchdown from @Prymal good quality stuff

Always good seeing those Prymal pickups land safely brother, packaging + build quality on every TD has been spot on for me too Stocked up proper now ready to roll into the next phase.

 

[G8MARC]

Update: Flying home tomorrow, feeling good, weight has been a bit all over the place but im locked in with the meal plan and gym routine

weight: 96 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

200ml of full cream milk

Calories: ~1,950 kcal
Protein: ~160g
Carbs: ~110g
Fat: ~67g

today's gym workout
8-12 reps goal

lat pulldown 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly machine 3 sets
bicep curl 3 sets
hammer curl 3 sets
crunch 2 sets
leg raise parallel bars 2 sets

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[Nasser1997o2]

Update: Flying home tomorrow, feeling good, weight has been a bit all over the place but im locked in with the meal plan and gym routine

weight: 96 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

200ml of full cream milk

Calories: ~1,950 kcal
Protein: ~160g
Carbs: ~110g
Fat: ~67g

today's gym workout
8-12 reps goal

lat pulldown 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly machine 3 sets
bicep curl 3 sets
hammer curl 3 sets
crunch 2 sets
leg raise parallel bars 2 sets

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Nice work bro.

So close to the goal now!

 

[G8MARC]

Nice work bro.

So close to the goal now!

Yeh brother, almost there!

 

[LevButlerov]

Update: Flying home tomorrow, feeling good, weight has been a bit all over the place but im locked in with the meal plan and gym routine

weight: 96 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey

Breakfast
- 2 strips bacon, 3 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

200ml of full cream milk

Calories: ~1,950 kcal
Protein: ~160g
Carbs: ~110g
Fat: ~67g

today's gym workout
8-12 reps goal

lat pulldown 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly machine 3 sets
bicep curl 3 sets
hammer curl 3 sets
crunch 2 sets
leg raise parallel bars 2 sets

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

i see the reps what were the weights?

 

[G8MARC]

i see the reps what were the weights?

heavy mate ill include weights next time and reps

 

[LevButlerov]

heavy mate ill include weights next time and reps

lets do it update us

 

[G8MARC]

Update: Today has been feeling great, pull day today, felt pumped, weight slowly dropping, eating good.

weight: 94 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
Adding test soon

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey
no oat clusters
pasta reduced to 35g cooked

Breakfast
- High protein clusters garmans 30g
- Whole eggs 2
- 1 piece of toast
- Greek yoghurt 180g with 1 teaspoon honey and frozen blueberries
- 5g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 60g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- Extra-lean beef mince (5%) 150g cooked with 200g tomato sauce (44 calories)
- Pasta 70g cooked
- Beetroot 80g
- Apple 80g or 150g rockmelon

2 scoops of whey protein
242 calories
46g protein
200ml lite milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: ~2000 kcal
Protein: ~185-195g
Carbs: ~180+
Fat: ~60g

today's gym workout
8-12 reps goal

lat pulldown 3 sets 60kg
single arm cable row 3 sets 35kg
seated cable row 3 sets 60kg
rear delt reverse fly machine 3 sets 42.5kg
bicep curl 3 sets 20kg
hammer curl 3 sets 9kg
crunch 2 sets 20~ reps
leg raise parallel bars 2 sets 20~ reps

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[bss]

Update: Today has been feeling great, pull day today, felt pumped, weight slowly dropping, eating good.

weight: 94 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
Adding test soon

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey
no oat clusters
pasta reduced to 35g cooked

Breakfast
- High protein clusters garmans 30g
- Whole eggs 2
- 1 piece of toast
- Greek yoghurt 180g with 1 teaspoon honey and frozen blueberries
- 5g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 60g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- Extra-lean beef mince (5%) 150g cooked with 200g tomato sauce (44 calories)
- Pasta 70g cooked
- Beetroot 80g
- Apple 80g or 150g rockmelon

2 scoops of whey protein
242 calories
46g protein
200ml lite milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: ~2000 kcal
Protein: ~185-195g
Carbs: ~180+
Fat: ~60g

today's gym workout
8-12 reps goal

lat pulldown 3 sets 60kg
single arm cable row 3 sets 35kg
seated cable row 3 sets 60kg
rear delt reverse fly machine 3 sets 42.5kg
bicep curl 3 sets 20kg
hammer curl 3 sets 9kg
crunch 2 sets 20~ reps
leg raise parallel bars 2 sets 20~ reps

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Weight slowly dropping thats what I like to hear brother! Slow and controlled is the way =)

 

[Grumpy]

Great pull day good to see the weight coming down

 

[LevButlerov]

Update: Today has been feeling great, pull day today, felt pumped, weight slowly dropping, eating good.

weight: 94 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
Adding test soon

today's meal plan
2000 calories training days
1800 calories rest days

on rest day:
no rice
no honey
no oat clusters
pasta reduced to 35g cooked

Breakfast
- High protein clusters garmans 30g
- Whole eggs 2
- 1 piece of toast
- Greek yoghurt 180g with 1 teaspoon honey and frozen blueberries
- 5g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 60g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- Extra-lean beef mince (5%) 150g cooked with 200g tomato sauce (44 calories)
- Pasta 70g cooked
- Beetroot 80g
- Apple 80g or 150g rockmelon

2 scoops of whey protein
242 calories
46g protein
200ml lite milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: ~2000 kcal
Protein: ~185-195g
Carbs: ~180+
Fat: ~60g

today's gym workout
8-12 reps goal

lat pulldown 3 sets 60kg
single arm cable row 3 sets 35kg
seated cable row 3 sets 60kg
rear delt reverse fly machine 3 sets 42.5kg
bicep curl 3 sets 20kg
hammer curl 3 sets 9kg
crunch 2 sets 20~ reps
leg raise parallel bars 2 sets 20~ reps

30 minutes cardio

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

weight dropping is the win but the sets i see any reps?

 

[G8MARC]

Update: Hopped on a low dose of test, weight fluctuating up and down a bit. Feeling great at gym, made some big changes to meal plan

weight: 94.1kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

lat pulldown
3 sets, 10-12 reps, 60kg
seated cable row
3 sets, 10-12 reps, 60kg
face pull
3 sets , 12 reps, 17.5kg
rear delt reverse fly machine
3 sets, 10 reps, 45kg
bicep curl
3 sets, 12-14 reps, 20kg
hammer curl
3 sets, 12 reps, 9kg each hand
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[LevButlerov]

Update: Hopped on a low dose of test, weight fluctuating up and down a bit. Feeling great at gym, made some big changes to meal plan

weight: 94.1kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

lat pulldown
3 sets, 10-12 reps, 60kg
seated cable row
3 sets, 10-12 reps, 60kg
face pull
3 sets , 12 reps, 17.5kg
rear delt reverse fly machine
3 sets, 10 reps, 45kg
bicep curl
3 sets, 12-14 reps, 20kg
hammer curl
3 sets, 12 reps, 9kg each hand
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

good training today nice lat pulls 60s and moving the crunches but add some planks too

 

[bss]

Update: Hopped on a low dose of test, weight fluctuating up and down a bit. Feeling great at gym, made some big changes to meal plan

weight: 94.1kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

lat pulldown
3 sets, 10-12 reps, 60kg
seated cable row
3 sets, 10-12 reps, 60kg
face pull
3 sets , 12 reps, 17.5kg
rear delt reverse fly machine
3 sets, 10 reps, 45kg
bicep curl
3 sets, 12-14 reps, 20kg
hammer curl
3 sets, 12 reps, 9kg each hand
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Layering 175 test e onto the 2mg reta is the recomp tilt that pulls the cut into a leaner end shape than the reta running solo would brother

 

[G8MARC]

good training today nice lat pulls 60s and moving the crunches but add some planks too

alright I will add planks bro

 

[G8MARC]

Layering 175 test e onto the 2mg reta is the recomp tilt that pulls the cut into a leaner end shape than the reta running solo would brother

Ahh okay, good to know brother cheers

 

[LevButlerov]

alright I will add planks bro

perfect

 

[G8MARC]

Update: Feeling great, good rest day, went to the sauna for recovery, weight fluctuating around 93 kg, I think due to muscle gain, because I am eating at around 2000-2100 calories

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

rest day
30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[LevButlerov]

Update: Feeling great, good rest day, went to the sauna for recovery, weight fluctuating around 93 kg, I think due to muscle gain, because I am eating at around 2000-2100 calories

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

rest day
30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

good macros but protein is low for your size, lets get to 200 at least @G8MARC

 

[bss]

Update: Feeling great, good rest day, went to the sauna for recovery, weight fluctuating around 93 kg, I think due to muscle gain, because I am eating at around 2000-2100 calories

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

rest day
30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Sauna is soo good for recovery

 

[G8MARC]

Sauna is soo good for recovery

yeh bro loving it

 

[G8MARC]

good macros but protein is low for your size, lets get to 200 at least @G8MARC

alright bro ill try

 

[LevButlerov]

alright bro ill try

perfect

 

[bss]

Update: Feeling great, good rest day, went to the sauna for recovery, weight fluctuating around 93 kg, I think due to muscle gain, because I am eating at around 2000-2100 calories

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout

rest day
30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Hitting the sauna on a clean rest day to chase recovery is the small training-week hack that pays the harder sessions back tenfold by the time the next leg day rolls around brother

 

[G8MARC]

Update: Have a bit of a sore left arm, it completely went dead on Saturday's workout so people have advised me to do a deload week, so I will be doing 50% of my max weight all week long which I will be doing starting today, also expect more regular logs from me.

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

lat pulldown
3 sets, 10-12 reps, 30kg
seated cable row
3 sets, 10-12 reps, 30kg
face pull
3 sets , 12 reps, 12.5kg
rear delt reverse fly machine
3 sets, 10 reps, 22kg
bicep curl
3 sets, 12-14 reps, 12.5kg
hammer curl
3 sets, 12 reps, 4.5kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[G8MARC]

some updated photos.

 

[jenkemj]

some updated photos.

Looking great mate, not long till 90kg now!

 

[G8MARC]

Looking great mate, not long till 90kg now!

cheers brother

 

[Nasser1997o2]

Wow dude. Awesome update, massive improvement!

 

[G8MARC]

Wow dude. Awesome update, massive improvement!

cheers man, big up to you for all the help and the crew

 

[bss]

Update: Have a bit of a sore left arm, it completely went dead on Saturday's workout so people have advised me to do a deload week, so I will be doing 50% of my max weight all week long which I will be doing starting today, also expect more regular logs from me.

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

lat pulldown
3 sets, 10-12 reps, 30kg
seated cable row
3 sets, 10-12 reps, 30kg
face pull
3 sets , 12 reps, 12.5kg
rear delt reverse fly machine
3 sets, 10 reps, 22kg
bicep curl
3 sets, 12-14 reps, 12.5kg
hammer curl
3 sets, 12 reps, 4.5kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Smart call on the deload brother, arm going dead is the body asking for a reset and 50% is the right gear to honour it.

 

[G8MARC]

Smart call on the deload brother, arm going dead is the body asking for a reset and 50% is the right gear to honour it.

yeh thanks for letting me know what a deload week is man, today I went 50-60% on everything and 8-12 reps, arm slowly feeling better its a bit painful now, wasnt painful on the day it went dead.

 

[bss]

yeh thanks for letting me know what a deload week is man, today I went 50-60% on everything and 8-12 reps, arm slowly feeling better its a bit painful now, wasnt painful on the day it went dead.

Glad to help brother also glad you heard what I said and didnt push any further, otherwise today perhaps would have been a lot more painful.

 

[LevButlerov]

Update: Have a bit of a sore left arm, it completely went dead on Saturday's workout so people have advised me to do a deload week, so I will be doing 50% of my max weight all week long which I will be doing starting today, also expect more regular logs from me.

weight: 93~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 172g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

lat pulldown
3 sets, 10-12 reps, 30kg
seated cable row
3 sets, 10-12 reps, 30kg
face pull
3 sets , 12 reps, 12.5kg
rear delt reverse fly machine
3 sets, 10 reps, 22kg
bicep curl
3 sets, 12-14 reps, 12.5kg
hammer curl
3 sets, 12 reps, 4.5kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

some updated photos.

you look good @G8MARC making progress ,soon 90 coming

 

[G8MARC]

Update: Arm feels a lot better, today was push day. Deload week still 50% of max weights been done

weight: 92 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Incline Bench Press Dumbbell
3 sets, 10-12 reps, 10kg
seated cable row
3 sets, 10-12 reps, 25kg
Lateral Raise dumbbell
3 sets , 10 reps, 5kg
Chest Fly (machine)
3 sets, 10 reps, 30kg
Skull Crusher
3 sets, 10 reps, 6kg
Tricep Pushdown
3 sets, 10 reps, 15kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[Grumpy]

Nice deload session glad arms are feeling better

 

[LevButlerov]

Update: Arm feels a lot better, today was push day. Deload week still 50% of max weights been done

weight: 92 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Incline Bench Press Dumbbell
3 sets, 10-12 reps, 10kg
seated cable row
3 sets, 10-12 reps, 25kg
Lateral Raise dumbbell
3 sets , 10 reps, 5kg
Chest Fly (machine)
3 sets, 10 reps, 30kg
Skull Crusher
3 sets, 10 reps, 6kg
Tricep Pushdown
3 sets, 10 reps, 15kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Deload is on point training going well!

 

[G8MARC]

Nice deload session glad arms are feeling better

cheers bro, yeh was a bit scared i was injured

 

[G8MARC]

Deload is on point training going well!

yep! thanks man keen to get back into heavy training next week

 

[LevButlerov]

yep! thanks man keen to get back into heavy training next week

lets do it

 

[bss]

Update: Arm feels a lot better, today was push day. Deload week still 50% of max weights been done

weight: 92 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Incline Bench Press Dumbbell
3 sets, 10-12 reps, 10kg
seated cable row
3 sets, 10-12 reps, 25kg
Lateral Raise dumbbell
3 sets , 10 reps, 5kg
Chest Fly (machine)
3 sets, 10 reps, 30kg
Skull Crusher
3 sets, 10 reps, 6kg
Tricep Pushdown
3 sets, 10 reps, 15kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Holding the bar at 50% on push day while the arm comes back online is exactly the patience play that protects the next training block brother

 

[Ohdamn]

Update: Arm feels a lot better, today was push day. Deload week still 50% of max weights been done

weight: 92 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked
- Pineapple 100g

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Incline Bench Press Dumbbell
3 sets, 10-12 reps, 10kg
seated cable row
3 sets, 10-12 reps, 25kg
Lateral Raise dumbbell
3 sets , 10 reps, 5kg
Chest Fly (machine)
3 sets, 10 reps, 30kg
Skull Crusher
3 sets, 10 reps, 6kg
Tricep Pushdown
3 sets, 10 reps, 15kg
crunch
2 sets 20~ reps
leg raise parallel bars
2 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Arm healing nicely, deload working perfectly, consistency wins

 

[G8MARC]

Update: Did leg day today, last deload session before Monday, keen to get back into it. Sauna, steam room, ice bath and magnesium pool tomorrow for recovery. Only change, took pineapple out of my meal plan.

weight: 92~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Leg Press Horizontal Machine
3 sets, 10 reps, 80kg
Seated Leg Curl
3 sets, 10 reps, 50kg
Leg Extension
3 sets, 10 reps, 60kg
Lunge Dumbbell
3 sets, 8-10 reps, 6kg
Calf Press Machine
3 sets, 10 reps, 95 kg
Crunch
3 sets, 18 reps
Push Up
1 set, 25 reps

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[LevButlerov]

Update: Did leg day today, last deload session before Monday, keen to get back into it. Sauna, steam room, ice bath and magnesium pool tomorrow for recovery. Only change, took pineapple out of my meal plan.

weight: 92~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Leg Press Horizontal Machine
3 sets, 10 reps, 80kg
Seated Leg Curl
3 sets, 10 reps, 50kg
Leg Extension
3 sets, 10 reps, 60kg
Lunge Dumbbell
3 sets, 8-10 reps, 6kg
Calf Press Machine
3 sets, 10 reps, 95 kg
Crunch
3 sets, 18 reps
Push Up
1 set, 25 reps

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

good day strong 80s on leg press and i like the push ups there!

digestive aids like what? @G8MARC

 

[HarleyGuy]

Update: Did leg day today, last deload session before Monday, keen to get back into it. Sauna, steam room, ice bath and magnesium pool tomorrow for recovery. Only change, took pineapple out of my meal plan.

weight: 92~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Leg Press Horizontal Machine
3 sets, 10 reps, 80kg
Seated Leg Curl
3 sets, 10 reps, 50kg
Leg Extension
3 sets, 10 reps, 60kg
Lunge Dumbbell
3 sets, 8-10 reps, 6kg
Calf Press Machine
3 sets, 10 reps, 95 kg
Crunch
3 sets, 18 reps
Push Up
1 set, 25 reps

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Just got caught up on your log bro your update pics last Monday looking good some great progress already.
Nice to see your protein have gone up too since you started your log.

Keep up the hard work bro.

 

[bss]

Update: Did leg day today, last deload session before Monday, keen to get back into it. Sauna, steam room, ice bath and magnesium pool tomorrow for recovery. Only change, took pineapple out of my meal plan.

weight: 92~ kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Whole eggs 2
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2000
Protein: 180g
Carbs: 170g
Fat: 65g

today's gym workout (deload week)

Leg Press Horizontal Machine
3 sets, 10 reps, 80kg
Seated Leg Curl
3 sets, 10 reps, 50kg
Leg Extension
3 sets, 10 reps, 60kg
Lunge Dumbbell
3 sets, 8-10 reps, 6kg
Calf Press Machine
3 sets, 10 reps, 95 kg
Crunch
3 sets, 18 reps
Push Up
1 set, 25 reps

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

Leg day ticked off and sauna, steam room, ice bath and mag pool all queued up for tomorrow, coming into Monday fresh as mate

 

[G8MARC]

good day strong 80s on leg press and i like the push ups there!

digestive aids like what? @G8MARC

Cheers, Digestive Enzyme Supplements

Leg day ticked off and sauna, steam room, ice bath and mag pool all queued up for tomorrow, coming into Monday fresh as mate

Hopefully no more fatigued arms.

Just got caught up on your log bro your update pics last Monday looking good some great progress already.
Nice to see your protein have gone up too since you started your log.

Keep up the hard work bro.

Thank you for that!

 

[LevButlerov]

Cheers, Digestive Enzyme Supplements

good add

 

[G8MARC]

Update: First session pushing heavy again after a week, broke a lot of PR's which was great, maybe the test kicking in haha. Got my protein to 193g

weight: 91.8 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- 2 eggs
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2065
Protein: 193g
Carbs: 175g
Fat: 65g

today's gym workout

Incline Bench Press Dumbbell
3 sets, 8-12 reps, 22.5kg
Bench Press Smith Machine
3 sets, 8-10, 44kg
Lateral Raise dumbbell
3 sets , 8-12 reps, 7kg
Chest Fly (machine)
3 sets, 10-14 reps, 52.5
Skull Crusher
3 sets, 10 reps, 10kg
Tricep Pushdown
3 sets, 10-14 reps, 28.75
crunch
3 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

 

[Nasser1997o2]

Nice new low brother!

 

[G8MARC]

Nice new low brother!

thank you bro, almost there

 

[LevButlerov]

Update: First session pushing heavy again after a week, broke a lot of PR's which was great, maybe the test kicking in haha. Got my protein to 193g

weight: 91.8 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- 2 eggs
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2065
Protein: 193g
Carbs: 175g
Fat: 65g

today's gym workout

Incline Bench Press Dumbbell
3 sets, 8-12 reps, 22.5kg
Bench Press Smith Machine
3 sets, 8-10, 44kg
Lateral Raise dumbbell
3 sets , 8-12 reps, 7kg
Chest Fly (machine)
3 sets, 10-14 reps, 52.5
Skull Crusher
3 sets, 10 reps, 10kg
Tricep Pushdown
3 sets, 10-14 reps, 28.75
crunch
3 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

going hard and making progress love it

 

[bss]

Update: First session pushing heavy again after a week, broke a lot of PR's which was great, maybe the test kicking in haha. Got my protein to 193g

weight: 91.8 kg

Thanks to my sponsor @Prymal
Contact Details
Threema: XB7R9CS4 (Preferred)
Telegram: @prymalpeptides

use my code G8MARC for 10% off

2mg reta weekly
175mg test e weekly

today's meal plan

Breakfast
- High protein porridge
- Greek yoghurt 160g with 1 teaspoon honey and frozen blueberries
- 1 piece of toast
- 15g nuts
- 30g prunes

Lunch
- Chicken breast 190g cooked
- Jasmine rice 90g cooked
- Mixed veg 100g cooked

Dinner
- 180g steak
- rice 70g cooked
- vegetables 80g
- 2 eggs
- Apple 80g or 150g rockmelon

1 scoops of whey protein
200ml full cream milk
1 banana

1 scoop dr hydrate electrolyte drink
20 calories

Calories: 2065
Protein: 193g
Carbs: 175g
Fat: 65g

today's gym workout

Incline Bench Press Dumbbell
3 sets, 8-12 reps, 22.5kg
Bench Press Smith Machine
3 sets, 8-10, 44kg
Lateral Raise dumbbell
3 sets , 8-12 reps, 7kg
Chest Fly (machine)
3 sets, 10-14 reps, 52.5
Skull Crusher
3 sets, 10 reps, 10kg
Tricep Pushdown
3 sets, 10-14 reps, 28.75
crunch
3 sets 20~ reps

30 minutes cardio

supplements:
creatine
pre workout
vitamin d
fish oil
magnesium
zinc
digestive aid

Prymal crew
@Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Demon_throne @Ohdamn

First heavy session back and already breaking PRs, that test is well and truly online now bro