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@Allupfromhere Love to see this hard work that you're doing. I love the machine preacher curls and I love the machine low row.
Approved Log Chapter 3 - Time to get serious - Testosterone Masteron HGH Retatrutide Cycle Log
- Thread starter Allupfromhere
- Start date
@Allupfromhere That is definitely the way it should be done. I like the overhand tricep press downs.
@Allupfromhere solid workout right here bro!
Nothing wrong with some assessments and finding what works for you and what doesn't.
Thanks bro
I love Vegemite on toast with fried egg
It sounds like it wouldn’t work but it does
Me too bro haha, get through this cruise for a bit then get into the next cycle
@Allupfromhere quality update man. You’re getting after it.
Upper 1 Monday
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
61kg x10
40kg x12
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
50kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x9
5kg x15 - 20 second rest
5kg x9
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
80kg x11
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
59kg x10
41kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
40kg x10
20kg x15 - 20 second rest
20kg x12
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
30kg x15
20kg x15 - Dropset
15kg x10
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
10kg x15
10kg x12
7.5kg x13 dropset
5kg x7
This exercise is proper brutal, may be some time before I can reach the rep range on the drop sets as im governed by what weight options the machine has.
Still fine tuning the weight for the backoff sets to reach the set rep range. Was fatiguing early later in the workout but may not have been resting enough after the top set towards the end. Form and tempo on the top set will always remain supe strict i do however allow the tempo to speed up a little to push the reps if needed on the back off sets. Form stays tight and a soon as this is compromised i stop.
Workout felt really good tonight. We stared fresh for this rotation to get a more accurate indication of how i will deal with this volume over the next fortnight. I had a few personal issues going on last week which absorbed most of my attention, focus and energy. Just done what I could when I could. Sleep was real shit because of all this but got some solid rest in over the weekend and had a chance to process everything.
So new and fresh week to get back to business.
Ill log all nutrition and meals daily starting this week and will have food pics for you all too.
1.
90g freedom foods rice puffs
1 scoop whey shake 32g protein
Then was off to play a comp at another local golf course. Played really well and still feel I left a couple more shots out there that could have been avoided but super happy with my score for the day regardless at 38 stableford points iykyk.
Always get some good steps in on golf days.
2.
250g chicken breast
125g cooked jasmine rice
3.
Mandarin
200g yopro protien yoghurt
Whey shake
Pre workout.
5 rice cakes
20g all natural jam
1 whey shake
1 pear
Post workout.
220 scotch fillet steak
100g sweet potato
200g spud lite potato
100g broccoli
Total daily steps - 15,324
Kcal - 2485
Protein - 254
Carbs - 204
Fats - 56.5
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
61kg x10
40kg x12
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
50kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x9
5kg x15 - 20 second rest
5kg x9
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
80kg x11
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
59kg x10
41kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
40kg x10
20kg x15 - 20 second rest
20kg x12
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
30kg x15
20kg x15 - Dropset
15kg x10
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
10kg x15
10kg x12
7.5kg x13 dropset
5kg x7
This exercise is proper brutal, may be some time before I can reach the rep range on the drop sets as im governed by what weight options the machine has.
Still fine tuning the weight for the backoff sets to reach the set rep range. Was fatiguing early later in the workout but may not have been resting enough after the top set towards the end. Form and tempo on the top set will always remain supe strict i do however allow the tempo to speed up a little to push the reps if needed on the back off sets. Form stays tight and a soon as this is compromised i stop.
Workout felt really good tonight. We stared fresh for this rotation to get a more accurate indication of how i will deal with this volume over the next fortnight. I had a few personal issues going on last week which absorbed most of my attention, focus and energy. Just done what I could when I could. Sleep was real shit because of all this but got some solid rest in over the weekend and had a chance to process everything.
So new and fresh week to get back to business.
Ill log all nutrition and meals daily starting this week and will have food pics for you all too.
1.
90g freedom foods rice puffs
1 scoop whey shake 32g protein
Then was off to play a comp at another local golf course. Played really well and still feel I left a couple more shots out there that could have been avoided but super happy with my score for the day regardless at 38 stableford points iykyk.
Always get some good steps in on golf days.
2.
250g chicken breast
125g cooked jasmine rice
3.
Mandarin
200g yopro protien yoghurt
Whey shake
Pre workout.
5 rice cakes
20g all natural jam
1 whey shake
1 pear
Post workout.
220 scotch fillet steak
100g sweet potato
200g spud lite potato
100g broccoli
Total daily steps - 15,324
Kcal - 2485
Protein - 254
Carbs - 204
Fats - 56.5
Super clean, really impressive options
@Allupfromhere training which exercise is brutal you mean the cable curls? i love those myselfUpper 1 Monday
(Only working sets shown)
Coached by @PopRox19
Powered by @ODINLABS
Health by @ZenithHealth
Machine pec fly
1x8-10 - 1x12-15
Tempo 3-2-1-1
61kg x10
40kg x12
Lower incline Smith machine press
1x8-10 - 1x12-15
Tempo 3-1-1-1
90kg x8
50kg x12
Cable incline Y lateral raise
1x8-10 - 2x15-18RP
Tempo 3-1-1-1
(Weights per side)
10kg x10
10kg x9
5kg x15 - 20 second rest
5kg x9
High row plate load (hammer strength)
1x8-10 - 1x12-15
Tempo 3-1-1-1
80kg x11
60 x15
Cable row mid back focus
1x8-10 - 1x12-15
Tempo 3-2-1-1
59kg x10
41kg x15
Chest supported t-bar row
1x8-10 - 1x15-18RP
Tempo 3-2-1-1
40kg x10
20kg x15 - 20 second rest
20kg x12
Incline ez bar skull crusher
1x12-15 - 2x15-20DS
Tempo 3-2-1-1
30kg x15
20kg x15 - Dropset
15kg x10
Bicep Cable curl
2x12-15 - 2x15-20DS
Tempo 3-2-1-2
10kg x15
10kg x12
7.5kg x13 dropset
5kg x7
This exercise is proper brutal, may be some time before I can reach the rep range on the drop sets as im governed by what weight options the machine has.
Still fine tuning the weight for the backoff sets to reach the set rep range. Was fatiguing early later in the workout but may not have been resting enough after the top set towards the end. Form and tempo on the top set will always remain supe strict i do however allow the tempo to speed up a little to push the reps if needed on the back off sets. Form stays tight and a soon as this is compromised i stop.
Workout felt really good tonight. We stared fresh for this rotation to get a more accurate indication of how i will deal with this volume over the next fortnight. I had a few personal issues going on last week which absorbed most of my attention, focus and energy. Just done what I could when I could. Sleep was real shit because of all this but got some solid rest in over the weekend and had a chance to process everything.
So new and fresh week to get back to business.
Ill log all nutrition and meals daily starting this week and will have food pics for you all too.
1.
90g freedom foods rice puffs
1 scoop whey shake 32g protein
Then was off to play a comp at another local golf course. Played really well and still feel I left a couple more shots out there that could have been avoided but super happy with my score for the day regardless at 38 stableford points iykyk.
Always get some good steps in on golf days.
2.
250g chicken breast
125g cooked jasmine rice
3.
Mandarin
200g yopro protien yoghurt
Whey shake
Pre workout.
5 rice cakes
20g all natural jam
1 whey shake
1 pear
Post workout.
220 scotch fillet steak
100g sweet potato
200g spud lite potato
100g broccoli
Total daily steps - 15,324
Kcal - 2485
Protein - 254
Carbs - 204
Fats - 56.5
the macros are leveled out and protein is perfect too
best looking meals on EVO bro! prize just won i love the steak my fav
Yep they're the ones, make my arms feel like they're about to explode
food looks great mate, hows the Retatrutide effecting you so far?
Only started it yesterday brother as per our discussed dosage protocol. Will give a full update on how the first week goes, excited to see how it goes! Thank you again brother
cable curls for the ARNOLD arms broYep they're the ones, make my arms feel like they're about to explode
@Allupfromhere Food looks fantastic man. I gotta start eating more eggs again.
@Allupfromhere bro eggs and red meat. i hope those from texas raised.
Austrian beef brother haha
