Approved Log 7UncleWong7 bodybuiding log

[7UncleWong7]

After work I will be making 7 days worth of meals. Love the process it's a great journey ️

 

[Noah Wixx]

After work I will be making 7 days worth of meals. Love the process it's a great journey ️

Absolutely i invested in a 150 usd 5 cubic ft freezer for my garage months back, best decision ive ever made for making meals in mass and freezing it, grab and go super simple.

 

[Yuri]

Absolutely i invested in a 150 usd 5 cubic ft freezer for my garage months back, best decision ive ever made for making meals in mass and freezing it, grab and go super simple.

Million ways to go about it right, personally I prep all my chicken breast every 4 days then put on a fresh pot of rice daily, then weight out all melas the day day before - keeps them fresh as fuck and gives me the ability to change the veggie and salad component each day depending on what I have

That being said I’m a chicken and rice guy so not like I need to prep much

 

[CypherOCE]

Love a good prep day on an RDO less stress cooking can chuck the chicken in the slow cooker and hit the gym and finish when I get back home

 

[7UncleWong7]

Love a good prep day on an RDO less stress cooking can chuck the chicken in the slow cooker and hit the gym and finish when I get back home

Exactly right brother, it's a marvellous thing meal propping for a while week

 

[Npcclassicphysique champ]

Hello everyone, I am new to the forum/community but would like to introduce myself

I am 37 years old and compete in classic physique and have so for 15 years now

I am currently 108kgs and I am trying to harden my physique and build some more fullness, I love body-building and everything about its day to day life from food choices to the healthy eating and drinking and lifestyle choices

I hope you follow along and enjoy the log

Little thirst photo View attachment 62307

Breakfast:
1 cup of sheep's yoghurt with a handful of blueberries

Pre workout meal: chicken pesto and sundried tomatoes

Pre workout supplements: 5g creatine monohydrate - 4g magnesium citrate - 250ml sugar free redbul

Workout-shoulders:

Delt-Mass Routine ·
1. Seated dumbbell shoulder press 40kgs x 14 reps ·
2. Barbell upright row 40kgs x 20 reps
3. Seated rear delt fly 20kg a side 16 reps
4. Side Lateral Raise 15kg dumbbels x 15 reps
5. Overhead bar front raise 30kgs x 15 reps

Post workout: zombie labs musclez
1 Cup of sheep's yoghurt and blueberries

Current cycle
1ml Bayer primotestin 250mg/ml every 4 days

Morning supplements before work

liver supplement
Red and Greens powder mixed with coconut water

breakfast at work
1 and a half cups of basmati rice. 250g pulled chicken, pureed pumpkin
View attachment 62438

@7UncleWong7 welcome to the EVO family bro happy to see this log.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, more updates as you get results
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/'
thank you and share more

 

[s.gentz]

Hello everyone, I am new to the forum/community but would like to introduce myself

I am 37 years old and compete in classic physique and have so for 15 years now

I am currently 108kgs and I am trying to harden my physique and build some more fullness, I love body-building and everything about its day to day life from food choices to the healthy eating and drinking and lifestyle choices

I hope you follow along and enjoy the log

Welcome bro. Following.

 

[7UncleWong7]

@7UncleWong7 welcome to the EVO family bro happy to see this log.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, more updates as you get results
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/'
thank you and share more

Will post all this up later today at the gym brother. Appreciate the warm welcome

 

[Npcclassicphysique champ]

Will post all this up later today at the gym brother. Appreciate the warm welcome

EVO family positivity for you bro

 

[stevesmi]

You've got a solid upper body let's make sure we balance everything going forward

 

[7UncleWong7]

EVO family positivity for you bro

Appreciate it boys

 

[7UncleWong7]

You've got a solid upper body let's make sure we balance everything going forward

200% I will be focusing 2x weekly legs this week onwards

 

[Npcclassicphysique champ]

200% I will be focusing 2x weekly legs this week onwards

leg power bro

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

just make sure you're not overdoing it on your shoulders
you don't want to end up tearing something

 

[2Thick]

don't forget to include your warm-ups and your cardio
that's gonna be very important to do

 

[7UncleWong7]

leg power bro

Facts brother, legs need more work due to being bigger muscle groups

 

[Npcclassicphysique champ]

Facts brother, legs need more work due to being bigger muscle groups

also good for hgh levels

 

[7UncleWong7]

Pre workout meal
Muslie, chobani high protein yoghurt, blueberries

Preworkout: 5 grams creatine, 5 grams magnesium citrate, oxyshred proton plasma (can)

Workout: ARMS

SET 1: triceps pushdowns - 10x4 35kgs
Set 2: forearm curls - 10x4 20kg dumbbells
Set 3: overhead triceps extensions 10x4 40kgs
Set 4: wrist curls 15kgs 7 sets 25 reps
Set 5: single arm cable triceps pushdowns 15kgs 20x4
Set 6: triceps rope pushdowns 30kgs drop setted with standing forearm curls 15kg dumbbels 20 reps each (till failure really)

Cardio: 30 mins stair master

 

[7UncleWong7]

also good for hgh levels

Oh most definitely brother, increased hormone levels also