Approved Log 2025 Female Training Log

[Tiger Salman Khan]

Wednesday Log

- Food Log

over night weetbix w biscoff
440 calories 45g protein 65carbs

mince w sweet potato
465 calories 35g protein 35 carbs
View attachment 96495

Went out for dinner and ate only rice cakes and beef strips


- Workout

Lat pulldown ( close grip )
22kg 4x10
18kg 4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10
10kg 4x10

Reverse pec
15kg 4x10
10kg 4x10

Assisted chin ups
( first time ever trying to do a chin up lol)
45kg 1x8

@Amba.zx Meal and updates look on point....keep shining.........

 

[SassyPharmaRep]

Overnight biscoff weetbix

 

[Amba.zx]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs

Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs


Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

 

[LevButlerov]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

Meals are on point sister you're growing and leaning out from the pics. @Amba.zx

 

[rizzlekdizzle]

nice work!
You got some strong glutes and legs there you are definitely gonna be able to build on those

 

[stevesmi]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@amba
wow you look amazing.
we featured your log on our last podcast. it is inspiring many other both women and men the way you are overcoming your obstacles and succeeding. very inspirational

 

[BodyMonster34]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

sister you look good in those shorts. you need to train my wife next. she need to get into good shape like you. yo remind me of daughter same physique
@Amba.zx

 

[Mobster]

As nice as that ready meal is I'd still prefer to see it scratch cooked

 

[2Thick]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

your calves are incredible for someone your age. you are genetically blessed take advantage of that. it takes some people decades to achieve those calves
@Amba.zx

 

[Ulter]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

young lady you look amazing. you are absolutely beautiful and you are showing everyone how to be a champion. i love this!

@Amba.zx

 

[ROIDDERS]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

those calves are a thing of beauty. you are showing them off for sure. glutes also are A+. impressive job!

@Amba.zx

 

[RoySimpson]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@Amba.zx looking great! Putting in serious work! Dig the Jordan 1's!!!

 

[ceo]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

sister you are impressive. looking strong and muscular.
but also beautiful at same time. you got great conditioning

@Amba.zx

 

[Noah Wixx]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

Caves are looking awesome

 

[ballin2504]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@Amba.zx nice update sis! You’re looking killer.

 

[playfields]

Happy to see someone trying to
Improve their mental and physical wellbeing. I’ve also struggled with an ED since 14 and have been in ICU and forcibly admitted to a ward as result of my toxic relationship with obsession. It’s still here but I try to manage it as best as I can and logging is a good way to support that growth.

 

[Npcclassicphysique champ]

Happy to see someone trying to
Improve their mental and physical wellbeing. I’ve also struggled with an ED since 14 and have been in ICU and forcibly admitted to a ward as result of my toxic relationship with obsession. It’s still here but I try to manage it as best as I can and logging is a good way to support that growth.

Hopefully you stay healthy yourself bro @playfields

 

[Amba.zx]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10

 

[LevButlerov]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx great pic share, you're gaining good size, quads are growing and training is on point. how do you feel?

 

[Mobster]

If you meal prep you'll know what you're eating regardless of work schedules