cows milk is for men bro soy is for ladies lol and its estrogenic stay away from itT
@Npcclassicphysique champ
Thanks brother. I generally use real cows milk but unfortunately had none in the fridge ( had to nick wife's soy milk haha)
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cows milk is for men bro soy is for ladies lol and its estrogenic stay away from itT
@Npcclassicphysique champ
Thanks brother. I generally use real cows milk but unfortunately had none in the fridge ( had to nick wife's soy milk haha)
back on track bro love this meal planEarly morning leg session on the cards today. Was a beauty and felt great post workout. Legs have started to show some good size. My shorts are tight around quads which is good for see. May need to up the size
Warmup:
5min. Dynamic stretching
Pyramid squat warmup
10x 10% 1rm
5x 30% 1rm
4x 50% 1rm
3x 60% 1rm
1x 70% 1rm
Workout
1. Barbell squats
4x 5 120kg
2. Stiff legged deadlifts
3x 12 60kg/70kg/70kg
3. 90° single leg press
3x 12 90kg/120kg/120kg
4. Leg extensions (2 seconds squeeze and slow eccentric)
3x 12 50kg
5. Lying hamstring curls (last set drop set)
3x 12 35kg/40kg/40kg/20kg
6. Standing calf raises (Smith machine)
3x 15 60kg/65kg/65kg
The slow leg extensions murders my quads and had them feeling very very full. Different style of workout today wanted to get some heavy squats low reps in for something a little different.
Food today thus far
Postworkout/breakfast
60gm whey protein
1 x cup rolled oats
1x cup lite milk
1x banana
5x strawberries
Honey
30gm almonds
Meal 2
4 eggs
3 rashers shortcut bacon
1 whole meal English muffin
1x apple
Meal 3
175gm chicken breast (baked)
350gm sweet potato
Broccoli and cauliflower
Meal 4 - awaiting consumption
Meal 4back on track bro love this meal plan
meal 4 lets see
good meal bro seems clean but low in fat lets boost that broMeal 4
175gm tuna
150gm homemade spicy rice
Ingredients in 1pot rice cook up
- basmati rice
- red and green peppers
- celery
- black beans
- cajun spice
- Tomatoes
@L1keapunt Amazing work bro........Early morning leg session on the cards today. Was a beauty and felt great post workout. Legs have started to show some good size. My shorts are tight around quads which is good for see. May need to up the size
Warmup:
5min. Dynamic stretching
Pyramid squat warmup
10x 10% 1rm
5x 30% 1rm
4x 50% 1rm
3x 60% 1rm
1x 70% 1rm
Workout
1. Barbell squats
4x 5 120kg
2. Stiff legged deadlifts
3x 12 60kg/70kg/70kg
3. 90° single leg press
3x 12 90kg/120kg/120kg
4. Leg extensions (2 seconds squeeze and slow eccentric)
3x 12 50kg
5. Lying hamstring curls (last set drop set)
3x 12 35kg/40kg/40kg/20kg
6. Standing calf raises (Smith machine)
3x 15 60kg/65kg/65kg
The slow leg extensions murders my quads and had them feeling very very full. Different style of workout today wanted to get some heavy squats low reps in for something a little different.
Food today thus far
Postworkout/breakfast
60gm whey protein
1 x cup rolled oats
1x cup lite milk
1x banana
5x strawberries
Honey
30gm almonds
Meal 2
4 eggs
3 rashers shortcut bacon
1 whole meal English muffin
1x apple
Meal 3
175gm chicken breast (baked)
350gm sweet potato
Broccoli and cauliflower
Meal 4 - awaiting consumption