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Nice job on the upper body work and the back.
That's a solid workout for sure.
That's a solid workout for sure.
Thanks for the tip! I need to commit more to hitting abs. When I'm strapped for time I find it hard to fit them in at the gym. (Or I could be slack
) I've been hitting lower back on 1 of me leg days per week, generally good mornings or deads.
Mine was. My own gym today and back to the local one tomorrow
Christmas is done and dusted and last night thought to myself might change up my food abit and do some intermittent fasting 16/8. Would be really keen for some guidance when I generally train at 5/6am and 1st meal isn't till 12pm.
Trained this morning at about 10am and hit shoulders/arms/cardio
1. Dumbbell Arnold press
5x5 27.5kg/27.5kg/30kg/30kg/30kg
2.a Seated machine shoulder press
5x 30,10,8,6,4 30kg/60kg/70kg/80kg/90kg
2.b butterfly DB raises
5x 30,10,8,6,4 4kg/6kg/7kg/8kg/9kg
3. Bent over cable single arm rear delt fly
4x 10 5kg/5kg/7.5kg/7.5kg
4.a Barbell bicep curl
5x 30,10,8,6,4 25kg/35kg/40kg/40kg/45kg
4.b straight bar tricep pushdown
5x 30,10,8,6,4 20kg/32.5kg/35kg/37.5kg/40kg
5.a incline DB curl
4x 10 10kg/12.5g/12.5kg/15kg
5.b db kick back
4X 15 8kg/10kg/10kg/12.5kg
Cardio:
Assault bike 10 rounds
20/40. Max output
1st meal of the day 12pm.
100g oats
30g almonds
40g whey protein
1 cup mixed berries
1x banana
Honey
150gm mixture of Turkey and Christmas Ham.
Trained this morning at about 10am and hit shoulders/arms/cardio
1. Dumbbell Arnold press
5x5 27.5kg/27.5kg/30kg/30kg/30kg
2.a Seated machine shoulder press
5x 30,10,8,6,4 30kg/60kg/70kg/80kg/90kg
2.b butterfly DB raises
5x 30,10,8,6,4 4kg/6kg/7kg/8kg/9kg
3. Bent over cable single arm rear delt fly
4x 10 5kg/5kg/7.5kg/7.5kg
4.a Barbell bicep curl
5x 30,10,8,6,4 25kg/35kg/40kg/40kg/45kg
4.b straight bar tricep pushdown
5x 30,10,8,6,4 20kg/32.5kg/35kg/37.5kg/40kg
5.a incline DB curl
4x 10 10kg/12.5g/12.5kg/15kg
5.b db kick back
4X 15 8kg/10kg/10kg/12.5kg
Cardio:
Assault bike 10 rounds
20/40. Max output
1st meal of the day 12pm.
100g oats
30g almonds
40g whey protein
1 cup mixed berries
1x banana
Honey
150gm mixture of Turkey and Christmas Ham.
Attachments
This is high but could be one off
Can you add bp numbers to daily log please?
Also start cutting sodium 50%
High blood pressure impacts kidney too
@AE1079 what do you think of his bp?
Yeah I've done 16/8 a couple of times. I'd be interested in your thoughts on 6am training then waiting till 12pm to eat??Xmas meals looks great
The fasting IF, let’s start with 16/8
Can you do it?
D
I'm adding in some.extra cardio, cutting salt and adding celery seed extract
Definitely on the higher side but not hypertensive.
I'm adding in some.extra cardio, cutting salt and adding celery seed extract
That’s possible but you can’t time training and fasting due to scheduling?
Like eat 8 hours after training straight
Just with the kids and so on it's much much easier to train early morning before they're wake up. My main concern is going an additional 5 hours post training fasted? Would this hinder anything? Or are you of the belief that as long as you hit your calorie intake each day you are good to go
Depends on the goals
I think you’re really cutting well so post training fasting won’t be an issueBut if you plan to recomp we will need food pwo
I think In the back of my mind I don't want to lose any gains with such a long fast post workout. Might try and move my training session around to a more appropriate time to fit in with 16/8Depends on the goals
But if you plan to recomp we will need food pwo
Good workout here
@L1keapunt Good meal updates bro........
I’m trying bg to quit it myself
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@L1keapunt solid work right here!
Enjoying this week off work! I can really focus on training, family, eating and resting.
Very easy 16hour fast, had lots of water and 1 coffee this morning.
Trained legs today:
Warm up.
10min cycle
2x 12 single leg glute bridge
2x 12 crab walk
Workout:
1. Smith machine squats
5x 12/12/10/10/8. 100kg/110kg/115kg/120kg/120kg
2. Barbell deadlift
4x 5 60kg/ 110kg/ 140kg/165kg
3. Good mornings
3x12 35kg/40kg/40kg
4.a leg extensions
4x12. 30kg/40kg/50kg/55kg
4.b lying hamstring curl
4x 12 25kg/ 30kg/35kg/35kg
Had to knock this workout over in bang on 1 hour so didnt get a chance to his calves and some cardio. Will slot these in on a rest day tomorrow.
Meal 1:
5x eggs
100gm rolled oats
1x banana
1 cup mixed berries
Meal 2: (post workout)
50gm whey protein
250ml light milk
80gm nutrigrain
1x pink lady
30gm almonds
Very easy 16hour fast, had lots of water and 1 coffee this morning.
Trained legs today:
Warm up.
10min cycle
2x 12 single leg glute bridge
2x 12 crab walk
Workout:
1. Smith machine squats
5x 12/12/10/10/8. 100kg/110kg/115kg/120kg/120kg
2. Barbell deadlift
4x 5 60kg/ 110kg/ 140kg/165kg
3. Good mornings
3x12 35kg/40kg/40kg
4.a leg extensions
4x12. 30kg/40kg/50kg/55kg
4.b lying hamstring curl
4x 12 25kg/ 30kg/35kg/35kg
Had to knock this workout over in bang on 1 hour so didnt get a chance to his calves and some cardio. Will slot these in on a rest day tomorrow.
Meal 1:
5x eggs
100gm rolled oats
1x banana
1 cup mixed berries
Meal 2: (post workout)
50gm whey protein
250ml light milk
80gm nutrigrain
1x pink lady
30gm almonds
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LevButlerov
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nice egg meal and you looking STRONG AF in the mirror @L1keapunt
only 2 meals today or more?
training power , no matter cardio or not
3 meals yesterday. The last was the same as previous day.
Trained at 8am this morning and was very time restricted. I hit chest and back
Workout:
1.a Barbell bench press
6x 30,5,5,5,5,5 50kg/100kg/100kg/100kg/100kg/100kg
1.b wide grip weight pullups
5x 6 8kg plate
2.a High Incline Dumbbell press
6x 30,5,5,5,5,5. 20kg/37.5kg/37.5kg/37.5kg/37.5kg/37.5kg
2.b barbell bent over row
5x 30,12,10,8,6 40kg/60kg/65kg/70kg/75kg
3.a Dumbbell flyes (flat)
4x 15 12.5kg/15kg/17.5kg/17.5kg
3.b Seated narrow grip cable row
4x 30,10,8,6 40kg/65kg/75kg/85kg
Was really happy with flat bench and pullups felt really good.
Post workout I have never felt so pumped and thick in my life. Workout finished by 9.20am. Had 2 hour and 40mins wait until I could eat. In the back of my mind I felt I was missing out on some gains here...
Anyways 12pm came and smashed a quick meal
macros for meal:
P: 67
C: 114.5
F: 23.4
What are your thoughts on 6am training then continuing fasting till 12pm? Will it hinder anything?
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it wont hinder anything but if you want to keep muscle size it might
so you can drink a shake post workout and fast until 12 pm @L1keapunt
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Ok clear on the meals the 12 meal was good but too high carbs, swap the numbers 110 grams of protein 70 grams carbs
training is pushing it push harder
Bro, Arnold press with dumbbell My favorite. I like barbell and bicep curl too.
assault bike is a great workout for cardio.
this is what we like to see!
this is what we like to see!
Very nice Christmas meals with the turkey in the hand.
Looks like you had quite a bit of protein.
Looks like you had quite a bit of protein.
Love the kiwis low cals and packed with antioxidants.
2 more days off then back at work.. bugger.....
Feeling good this morning had my usual black coffee then got into gym at 11am. Shoulders/arms was on the cards
Workout:
1. Barbell overhead press
5x 5 60kg
2.a Seated dumbbell press
5x 30,12,10,8,6 20kg/ 27.5kg/30kg/30kg/32.5kg
3.a Dumbbell lateral raises
5x 30,12,10,8,6 6kg/10kg/12.5kg/12.5kg/15kg
3. Cable upright row
3x 20,15,10 17.5kg/25kg/30kg
4.a cable straight bar curl
5x 30,12,10,8,6 12.5kg/20g/25kg/27.5kg/30kg
4.b overhead cable rope extensions
5x 30,12,10,8,6 17.5kg/22.5kg/27.5kg/30kg/32.5kg
5.a dumbbell hammer curls (drop set last set)
3x 12,10,8 15kg/15kg/17.5kg- 12.5kg-8kg
5.b dumbbell skull crusher (drop set last set)
3x 12,10,10. 10kg/12.5kg/15kg- 10kg
Great session and the strength in My shoulders has really kicked in these last few weeks. Arms had a ridiculous pump aswell.
Rushed home to break my fast with this baby. If anyone keen to try it!
6x weetbixes
60gm whey protein
250ml light milk or water
160gm Greek.yogurt
Black berries
Banana
Strawberry
Almonds
- crush weetbixes in a bowl
- shake protein with water or milk
- pour onto weetbix. Stir it all up (this should absorb pretty quickly and make it more solid.
- pour Greek yoghurt on top and smooth out with spoon.
- top with fruit can be your choice.
- cover and place in fridge before gym. When you get home it will be ready to go.
Macros of mine were
P: 80.9gm
C: 104.9gm
F: 25.9gm
Feeling good this morning had my usual black coffee then got into gym at 11am. Shoulders/arms was on the cards
Workout:
1. Barbell overhead press
5x 5 60kg
2.a Seated dumbbell press
5x 30,12,10,8,6 20kg/ 27.5kg/30kg/30kg/32.5kg
3.a Dumbbell lateral raises
5x 30,12,10,8,6 6kg/10kg/12.5kg/12.5kg/15kg
3. Cable upright row
3x 20,15,10 17.5kg/25kg/30kg
4.a cable straight bar curl
5x 30,12,10,8,6 12.5kg/20g/25kg/27.5kg/30kg
4.b overhead cable rope extensions
5x 30,12,10,8,6 17.5kg/22.5kg/27.5kg/30kg/32.5kg
5.a dumbbell hammer curls (drop set last set)
3x 12,10,8 15kg/15kg/17.5kg- 12.5kg-8kg
5.b dumbbell skull crusher (drop set last set)
3x 12,10,10. 10kg/12.5kg/15kg- 10kg
Great session and the strength in My shoulders has really kicked in these last few weeks. Arms had a ridiculous pump aswell.
Rushed home to break my fast with this baby. If anyone keen to try it!
6x weetbixes
60gm whey protein
250ml light milk or water
160gm Greek.yogurt
Black berries
Banana
Strawberry
Almonds
- crush weetbixes in a bowl
- shake protein with water or milk
- pour onto weetbix. Stir it all up (this should absorb pretty quickly and make it more solid.
- pour Greek yoghurt on top and smooth out with spoon.
- top with fruit can be your choice.
- cover and place in fridge before gym. When you get home it will be ready to go.
Macros of mine were
P: 80.9gm
C: 104.9gm
F: 25.9gm
Attachments
@L1keapunt dumbbell presses are legit bro you pushing it to the limit in this one
i like the hammers too
on the food try to replace the weetbix or cereals with oatmeal can you do that?
I generally eat oatmeal the majority of the time. Occasionally change it up!
Real juicy legs session this morning to roll into a 2 days of rest from gym. Fasting is going well and trained fasted this morning and still felt really strong!
Warm up
10min cycle
2x 12 overhead squats
2x 12 banded crab walks
Stretching
Workout:
Barbell squats
5x 12,12,12,10,8. 100kg/100kg/100kg/110kg/110kg drop set last set to 70kg
Romanian deadlifts
5x 12 60kg/70kg/75kg/80kg/85kg
3.a 90° leg press
4x 12/12/10/10 180kg/220kg/260kg/260kg
3.b barbell lunges
4x 8 30kg
4.a single leg extensions
4x 12 25kg/25kg/30kg/30kg
4.b lying hamstring curls
4x 12 25kg/30kg/35kg/35kg
5. Standing calf raised (Smith machine)
4x12 50kg/60kg/70kg/70kg
Could barely walk after this one. On the big core lifts rested 2mins between sets and on the super sets rested 1min 30 secs.
Legs starting to get abit of growth about them. Picture taken about 2 hours post workout .
Happy new year to all and thanks heaps for supporting my log and providing tips and feedback. Cheers legends
Warm up
10min cycle
2x 12 overhead squats
2x 12 banded crab walks
Stretching
Workout:
Barbell squats
5x 12,12,12,10,8. 100kg/100kg/100kg/110kg/110kg drop set last set to 70kg
Romanian deadlifts
5x 12 60kg/70kg/75kg/80kg/85kg
3.a 90° leg press
4x 12/12/10/10 180kg/220kg/260kg/260kg
3.b barbell lunges
4x 8 30kg
4.a single leg extensions
4x 12 25kg/25kg/30kg/30kg
4.b lying hamstring curls
4x 12 25kg/30kg/35kg/35kg
5. Standing calf raised (Smith machine)
4x12 50kg/60kg/70kg/70kg
Could barely walk after this one. On the big core lifts rested 2mins between sets and on the super sets rested 1min 30 secs.
Legs starting to get abit of growth about them. Picture taken about 2 hours post workout .
Happy new year to all and thanks heaps for supporting my log and providing tips and feedback. Cheers legends
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legs are big, QUADS popping hard bro legit from legs and squats and deads
Rest day on new years day, focused on eating and trying to get some extra sleep throughout the day.
Back at work today and trained chest back in the afternoon. I've been doing alot of rows over the last 4 weeks so thought I'd change up and add him some lat work.
Workout
1. Barbell bench press
6x 30,5,5,5,5,5 60kg/100kg/105kg/105kg/105kg
2. Cable chest flyes
4x 15,15,12,10 10kg/15kg/15kg/17.5kg
3. Incline Dumbbell bench press
5x 30,6,6,6,5 20kg/37.5kg/37.5kg/37.5kg/37.5kg
4.a chest Dips
4x 10. Bodyweight
4.b wide grip pull ups (weighted)
5x 7,6,6,6,6,5. 8kg plate
5. Iso lateral machine row
5x 30,12,10,8,6 45kg/ 70kg/80kg/90kg/95kg
6. Machine lat pulldown
5x 30,12,10,8,6 40kg/ 75kg/80kg/90kg/95kg
Back was big super strong today, rows were moving really easy and maintained good tempo and squeeze. Bench press weight is still climbing which is nice!
Nothing to really report from a sides perspective, got the pimples under control. However I was dosing arimidex e3d but I've noticed in the last week or 2 nips feeling a touch spicy so have started to take arimidex e2d just to be sure. Any thoughts on why it would start to flare up at around week 9?
Back at work today and trained chest back in the afternoon. I've been doing alot of rows over the last 4 weeks so thought I'd change up and add him some lat work.
Workout
1. Barbell bench press
6x 30,5,5,5,5,5 60kg/100kg/105kg/105kg/105kg
2. Cable chest flyes
4x 15,15,12,10 10kg/15kg/15kg/17.5kg
3. Incline Dumbbell bench press
5x 30,6,6,6,5 20kg/37.5kg/37.5kg/37.5kg/37.5kg
4.a chest Dips
4x 10. Bodyweight
4.b wide grip pull ups (weighted)
5x 7,6,6,6,6,5. 8kg plate
5. Iso lateral machine row
5x 30,12,10,8,6 45kg/ 70kg/80kg/90kg/95kg
6. Machine lat pulldown
5x 30,12,10,8,6 40kg/ 75kg/80kg/90kg/95kg
Back was big super strong today, rows were moving really easy and maintained good tempo and squeeze. Bench press weight is still climbing which is nice!
Nothing to really report from a sides perspective, got the pimples under control. However I was dosing arimidex e3d but I've noticed in the last week or 2 nips feeling a touch spicy so have started to take arimidex e2d just to be sure. Any thoughts on why it would start to flare up at around week 9?
working it hard bro
and the nipples issues you should take tamoxifen 40mgs ed to calm that downnolvadex is for gyno
Getting toward the last month of this cycle. (Feels like it's gone so quickly). Still lots to gain so straight in the gym this morning for shoulders and arms. Went extra on the arms today as I typically dont enjoy training them but also note I could do with some more size.
Workout.
1. Arnold press
6x 30,5,5,5,5,5 17.5kg/30kg/30kg/30kg/32.5kg/30kg
2.a standing overhead press (alternating infront and behind the head)
4x 10 40kg/40kg/45kg/45kg
2.b single arm side lateral cable raise
4x 10 5kg/5kg/6kg/6kg
3.a dumbbell rear delt raises
4x10 6kg/6kg/8kg/8kg
3.b shrugs
4x12. 15kg plates each arm
4.a barbell bicep curl
6x 30,5,5,5,5,5 25kg/40kg/40kg/40kg/40kg/40kg
4.b close grip bench press
6x 30,5,5,5,5,5 45kg/70kg/70kg/70kg/70kg/70kg
5.a overhead cable tricep extension
3x 12/10/8 30kg/35kg/37.5kg
5.b cable hammer curls
3x 12,10,8 17.5kg/20kg/22.5kg
6.a zotman curls
3x10 8kg/10kg/10kg
6.b rope tricep pushdown
3x12 17.5kg/20kg/20kg
Arms blew up deluxe haven't hit them this hard since starting cycle. Rest of the day will be eating and resting
Workout.
1. Arnold press
6x 30,5,5,5,5,5 17.5kg/30kg/30kg/30kg/32.5kg/30kg
2.a standing overhead press (alternating infront and behind the head)
4x 10 40kg/40kg/45kg/45kg
2.b single arm side lateral cable raise
4x 10 5kg/5kg/6kg/6kg
3.a dumbbell rear delt raises
4x10 6kg/6kg/8kg/8kg
3.b shrugs
4x12. 15kg plates each arm
4.a barbell bicep curl
6x 30,5,5,5,5,5 25kg/40kg/40kg/40kg/40kg/40kg
4.b close grip bench press
6x 30,5,5,5,5,5 45kg/70kg/70kg/70kg/70kg/70kg
5.a overhead cable tricep extension
3x 12/10/8 30kg/35kg/37.5kg
5.b cable hammer curls
3x 12,10,8 17.5kg/20kg/22.5kg
6.a zotman curls
3x10 8kg/10kg/10kg
6.b rope tricep pushdown
3x12 17.5kg/20kg/20kg
Arms blew up deluxe haven't hit them this hard since starting cycle. Rest of the day will be eating and resting
Attachments
Good solid session
Good job, doing the chest tips and the Machine lateral pull Downs. Back is looking super strong. Keep it up.
Sorry will continue to update. Very been pretty much recycling everything I've posted.
Will update today's nutrition
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We are all waiting.
Nice job brother. Do you know where e2 values were a few weeks ago? Estrogen might have been high but just took time for the sides to kick in.
Yeah they were sitting about 150 at week 5. Haven't really had any estro sides. Apparent from the other day. Feeling okay now, moved adex to every 2nd day and have nolva on hand .
First meal today at 12.05pm post fast
4x eggs
100gm rolled oats
250ml lite milk
40gm whey protein
1 cup mixed berries
1 banana
Cals: 950
P: 70.4
C: 91.7
F: 32.8
First meal today at 12.05pm post fast
4x eggs
100gm rolled oats
250ml lite milk
40gm whey protein
1 cup mixed berries
1 banana
Cals: 950
P: 70.4
C: 91.7
F: 32.8
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Looking good man. Keep it up
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@L1keapunt nice post fast meal, how long were you fasting?
Been fasting 16 hours and 8 hour eating window.
Trained with my cousin today for a big leg work out. Haven't been pushed this hard in ages
Warm up:
Stretching
15min cycle
2x12 Banded crab walks
2x 12 Overhead squats
2x 12 Walking lunges
Workout
1. Barbell squats
5x 12,12,10,8,6 60kg/100kg/110kg/120kg/130kg - drop set to 100kg
2. Stiff legged deadlifts
4x 12 60kg/70kg/70kg/80kg
3. 90° leg press
3x 12 150kg/200kg/250kg
4.a leg extensions
4x 12 50kg/55kg/60kg/60kg
4.b lying hamstring curl
4x 12 30kg/35kg/40g/40kg
5. Calf raises (45° leg press)
4x 15 70kg/80kg/80kg/80kg
6. Walking lunges
1x failure
Pump was insane, I took a 5mg cialis pre workout and the pumps were through the roof. I will be feeling this one for a few days
Warm up:
Stretching
15min cycle
2x12 Banded crab walks
2x 12 Overhead squats
2x 12 Walking lunges
Workout
1. Barbell squats
5x 12,12,10,8,6 60kg/100kg/110kg/120kg/130kg - drop set to 100kg
2. Stiff legged deadlifts
4x 12 60kg/70kg/70kg/80kg
3. 90° leg press
3x 12 150kg/200kg/250kg
4.a leg extensions
4x 12 50kg/55kg/60kg/60kg
4.b lying hamstring curl
4x 12 30kg/35kg/40g/40kg
5. Calf raises (45° leg press)
4x 15 70kg/80kg/80kg/80kg
6. Walking lunges
1x failure
Pump was insane, I took a 5mg cialis pre workout and the pumps were through the roof. I will be feeling this one for a few days
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I was on a time limit today so just hit solo chest and went for a 1rm on bench
Warm up:
Rotator cuff exercises
Push-ups
Workout
1.Barbell bench press
6x 12,8,8,6,1,8 60kg/100kg/100kg/110kg/127.5kg/100kg
Unfortunately I was a lone ranger in the gym and didn't have a spotter. 127.5kg flew up and I think I could of got 130+ will try again another time.
2. Cable flyes
4x15,15,12,12 25kg/25kg/30kg/30kg
3. incline bench press (Smith machine)
4x 8 85kg
4.a incline Dumbbell flyes
3x 15 12.5kg/12.5kg/15kg
4.b Dips
3x 8 body weight
5.a straight bar tricep push down
3x10 30kg/32.5kg/35kg
5.b over rope cable tricep extension
3x10 12.5kg/15kg/15kg
All in all was a great session and the pump was through the roof. Feeling good and stopped my IF for abit as work schedule is making it hard to fit into my currently lifestyle
Food today.
Breakfast/post workout
100gm rolled oats
250ml lite milk
75g blue berries
1x gold kiwifruit
5x lychees
60 gm whey protein
Snack:
4x hard boiled eggs
1x bagel
Home made apricot marmalade
Lunch
175gm tuna
125gm Brown rice quinoa blend
75gm broccoli/Beans
1x pink lady apple
Dinner:
175gm chicken breast
150gm home made sweet potato gnocci
Warm up:
Rotator cuff exercises
Push-ups
Workout
1.Barbell bench press
6x 12,8,8,6,1,8 60kg/100kg/100kg/110kg/127.5kg/100kg
Unfortunately I was a lone ranger in the gym and didn't have a spotter. 127.5kg flew up and I think I could of got 130+ will try again another time.
2. Cable flyes
4x15,15,12,12 25kg/25kg/30kg/30kg
3. incline bench press (Smith machine)
4x 8 85kg
4.a incline Dumbbell flyes
3x 15 12.5kg/12.5kg/15kg
4.b Dips
3x 8 body weight
5.a straight bar tricep push down
3x10 30kg/32.5kg/35kg
5.b over rope cable tricep extension
3x10 12.5kg/15kg/15kg
All in all was a great session and the pump was through the roof. Feeling good and stopped my IF for abit as work schedule is making it hard to fit into my currently lifestyle
Food today.
Breakfast/post workout
100gm rolled oats
250ml lite milk
75g blue berries
1x gold kiwifruit
5x lychees
60 gm whey protein
Snack:
4x hard boiled eggs
1x bagel
Home made apricot marmalade
Lunch
175gm tuna
125gm Brown rice quinoa blend
75gm broccoli/Beans
1x pink lady apple
Dinner:
175gm chicken breast
150gm home made sweet potato gnocci
time limited but bench was sweet bro
for the foods i like it overall but its a bit high carbs for me
you going to bulk? or this is a cut recomp still?
time limited but bench was sweet bro
for the foods i like it overall but its a bit high carbs for me
you going to bulk? or this is a cut recomp still?
Thanks mate! Bench was feeling really strong
I can definitely lower my carbs, I think I'm just trying to put on some size and stay relatively lean.
@L1keapunt lower carbs, a bit you'll get ripped broThanks mate! Bench was feeling really strong
I can definitely lower my carbs, I think I'm just trying to put on some size and stay relatively lean.
That's easy enough to do! Thanks mate@L1keapunt lower carbs, a bit you'll get ripped bro
Rarely train afternoons but being back at work has put my morning out of back for the week. Trained back today after work.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.
LevButlerov
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@L1keapunt rarely train but you did the afternoon push, session good and the rows are the best with pull downs.
That's why I avoid it like the plague
Yep I hear you. Early morning sessions are god tier!
Started week 10 today with a juicy shoulders/abs/cardio. I've had to change up my routine. Now being back at work the Arnold split was tough to maintain due to how long the sessions take .
Workout
1. Standing barbell overhead press
5x 12,10,8,6,6 50kg/55kg/57.5kg/60kg/60kg
2.a Seated machine shoulder press
4x 12,12,10,10 40kg/60kg/70kg/70kg
2.b front plate raises
4x10 15kg
3. Dumbbell lateral raise (multi dropset last set)
4x 12/12/10/10 8kg/10kg/12.5kg/12.kg
4.a Cable lateral raise
4x 10 5kg
4.b dumbbell shrugs
4x 12 40kg
5.a hanging leg raises
3x10. Bodyweight
5.b cable crunches
3x15 25kg/32.5kg/35kg
6.a assault bike
6.b ski erg
10 rounds x 25 secs on 50 secs off
Nice shoulder pump, backed off the DB lateral raises and i started to get abit of a niggle in my right shoulder. (Happens every now and then, I've had a few dislocations from playing rugby back in the day.)
Workout
1. Standing barbell overhead press
5x 12,10,8,6,6 50kg/55kg/57.5kg/60kg/60kg
2.a Seated machine shoulder press
4x 12,12,10,10 40kg/60kg/70kg/70kg
2.b front plate raises
4x10 15kg
3. Dumbbell lateral raise (multi dropset last set)
4x 12/12/10/10 8kg/10kg/12.5kg/12.kg
4.a Cable lateral raise
4x 10 5kg
4.b dumbbell shrugs
4x 12 40kg
5.a hanging leg raises
3x10. Bodyweight
5.b cable crunches
3x15 25kg/32.5kg/35kg
6.a assault bike
6.b ski erg
10 rounds x 25 secs on 50 secs off
Nice shoulder pump, backed off the DB lateral raises and i started to get abit of a niggle in my right shoulder. (Happens every now and then, I've had a few dislocations from playing rugby back in the day.)
Not a bad workout at all, considering you are on a time limit.
Great job doing the warm-ups, very important to work those rotator cuffs pre-workout.
Great job doing the warm-ups, very important to work those rotator cuffs pre-workout.
Food looks really good. I see a mixed bag with the fruits you are eating.
i like the kiwi and lychees.
i like the kiwi and lychees.
bro where the red meat?
if you don't eat it you won't be a real man.
if you don't eat it you won't be a real man.
Early morning legs sesh.
Warmup
10min cycle
Stretching
2x 12 banded crab walks
2x 12 single leg glute bridge
2x 12 overhead squats
Workout:
1. Smith machine squats
5x 12/12/10/8/6/6 60kg/ 100kg/110kg/115kg/120kg/100kg
2. Barbell deadlifts
5x 12/8/5/3/1/5 60kg/100kg/130kg/150kg/180kg/140kg
3.a single leg extensions
4x12 25kg/25kg/30kg/30kg
3.b Bulgarian split squats
4x10 20kg kettle bells
Absolutely gassed after this workout. Didn't have any more in the tank. Little video below on the 180kg pull
Warmup
10min cycle
Stretching
2x 12 banded crab walks
2x 12 single leg glute bridge
2x 12 overhead squats
Workout:
1. Smith machine squats
5x 12/12/10/8/6/6 60kg/ 100kg/110kg/115kg/120kg/100kg
2. Barbell deadlifts
5x 12/8/5/3/1/5 60kg/100kg/130kg/150kg/180kg/140kg
3.a single leg extensions
4x12 25kg/25kg/30kg/30kg
3.b Bulgarian split squats
4x10 20kg kettle bells
Absolutely gassed after this workout. Didn't have any more in the tank. Little video below on the 180kg pull
Definitely still got a good back session in brother. Nothing wrong with that at all.
LevButlerov
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I bet you had a heck of a shoulder pump
@L1keapunt stay on that grind bro!
Been a busy few days but still training my arse off.
Sunday pull session
Workout
1. Weighted wide grip pullups
4x 6 8kg weight
2. Seated mag grip cable row
4x 12/12/12/10 55kg/75kg/75kg/80kg
3. Cable pull over (rope attachment)
4x 15 15kg/17.5kg/17.5kg/17.5kg
* maintain a 1 sec eccentric and concentric
4. Yates row.
4x 12 50kg/60kg/60kg/60kg
5. Dumbbell hammer curls
3x 12 12.5kg/15kg/17.5kg
6. Incline Dumbbell curls
3x10 10kg/12.5kg/12.kg
Love the gym on a Sunday morning. Not a soul in there . This session was really focused on tempo and getting a good squeeze. Only 2 weeks left then hitting PCT.
Post workout breakfast
60gm whey protein
80gm rolled oats
250ml soy milk
1x banana
blackberries
Strawberry
Honey
Sunday pull session
Workout
1. Weighted wide grip pullups
4x 6 8kg weight
2. Seated mag grip cable row
4x 12/12/12/10 55kg/75kg/75kg/80kg
3. Cable pull over (rope attachment)
4x 15 15kg/17.5kg/17.5kg/17.5kg
* maintain a 1 sec eccentric and concentric
4. Yates row.
4x 12 50kg/60kg/60kg/60kg
5. Dumbbell hammer curls
3x 12 12.5kg/15kg/17.5kg
6. Incline Dumbbell curls
3x10 10kg/12.5kg/12.kg
Love the gym on a Sunday morning. Not a soul in there . This session was really focused on tempo and getting a good squeeze. Only 2 weeks left then hitting PCT.
Post workout breakfast
60gm whey protein
80gm rolled oats
250ml soy milk
1x banana
blackberries
Strawberry
Honey
Attachments
@L1keapunt workout is pumping hard bro
post workout i would cut the soy milk get almond milk or real milk
T
Thanks brother. I generally use real cows milk but unfortunately had none in the fridge ( had to nick wife's soy milk haha)
@Npcclassicphysique champ@L1keapunt workout is pumping hard bro
Thanks brother. I generally use real cows milk but unfortunately had none in the fridge ( had to nick wife's soy milk haha)
I used to rarely train nights and now i train them all the time, actually training right now and its almost 10pm
