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It was 200g shredded chicken, 300g rice, 40g salad.I like that post workout mealtasty, how much protein you think?
About 50g I would say, I try and keep protien in my meals at about 190-200g.
About 50g I would say, I try and keep protien in my meals at about 190-200g.
Today’s workout - Arms and core
10 min walk
Reverse grip pull ups - 12/12/12/12
Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)
Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps
Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps
Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps
Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps
Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps
Lying leg raise
4 sets AMRAP
Ab wheel
4 sets 12/12/12/12 reps
Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (will probably end up at 12k coz I’m working till midnight)
Sleep last night was very good, woke up with drool on my pillow
Digestion is good, cold is a little better, feeling a bit flat today because of it.
Breakfast remains the same with rice flakes/banana/peanut butter and protien, added apple to it today.
Workout was really good, felt like I could push more weight but focused more on TUT and proper form. Recovery is good, pumps are good.
Intra workout was 10g EAAs, pink salt and glutamine
Post workout was 3 scoops whey, 90g hbcd, 10g glutamine
Post workout meal was coconut chicken with rice and spinach.
3rd meal will be the same.
Dinner is 3 beef tacos with sour cream and lettuce
10 min walk
Reverse grip pull ups - 12/12/12/12
Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)
Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps
Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps
Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps
Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps
Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps
Lying leg raise
4 sets AMRAP
Ab wheel
4 sets 12/12/12/12 reps
Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (will probably end up at 12k coz I’m working till midnight)
Sleep last night was very good, woke up with drool on my pillow
Digestion is good, cold is a little better, feeling a bit flat today because of it.Breakfast remains the same with rice flakes/banana/peanut butter and protien, added apple to it today.
Workout was really good, felt like I could push more weight but focused more on TUT and proper form. Recovery is good, pumps are good.
Intra workout was 10g EAAs, pink salt and glutamine
Post workout was 3 scoops whey, 90g hbcd, 10g glutamine
Post workout meal was coconut chicken with rice and spinach.
3rd meal will be the same.
Dinner is 3 beef tacos with sour cream and lettuce
Attachments
bros even 5 minutes high intensity goodYeah tbh I’m just being lazy with it. Need to get my head outta my ass and start smashing more cardio. Starts today bro. Not skipping cardio from now.
@DonaldPumps you have good volumeToday’s workout - Arms and core
10 min walk
Reverse grip pull ups - 12/12/12/12
Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)
Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps
Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps
Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps
Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps
Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps
Lying leg raise
4 sets AMRAP
Ab wheel
4 sets 12/12/12/12 reps
Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (will probably end up at 12k coz I’m working till midnight)
Sleep last night was very good, woke up with drool on my pillow
Breakfast remains the same with rice flakes/banana/peanut butter and protien, added apple to it today.
Workout was really good, felt like I could push more weight but focused more on TUT and proper form. Recovery is good, pumps are good.
Intra workout was 10g EAAs, pink salt and glutamine
Post workout was 3 scoops whey, 90g hbcd, 10g glutamine
Post workout meal was coconut chicken with rice and spinach.
3rd meal will be the same.
Dinner is 3 beef tacos with sour cream and lettuce
I would like you to see add planks to the ad wheel.
Yeah mate, been doing just leg raises and crunches, will add planks for sure.@DonaldPumps you have good volume
bros i would mix it based on time
but i like HIT it less time and more fun
Yesterday's leg workout
Came home very late, couldn't post it yesterday. Legs are the weakest part of my body. Almost got pinned by the pendulum squat yesterday, first time trying it out, definetly need someone to show me how to work it safely. It was a good workout, weight moved easy, RDLs were shit, felt it more on my back than hammies, need to work on the hip hinge or change the exercise.
Started with a 10 minute walk on the treadmill followed by stretching and then onto leg curls for warmup. 2 sets 40kg 25/25 reps .
Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps
Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)
Walking lunges
4*15 kg each hand 12/12/12/12 reps
pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead
Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps
Standing calf raise (no weights)
12/12/12/12 reps
Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps
Rope crunches
5*30 kg 12/12/15/15/15
Hanging leg raises (no weights)
13/10/10/10/8 reps
No cardio yesterday, was running late for work after this.
Step count - 7652
Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine
Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD
Work was slammed, skipped a meal. workout was good, legs are sore, this workout takes too much time to complete. Will switch to 2 leg days instead of 1. not satisfied with how my leg training is going at the moment. maybe i need to drp weights i favour of TUT or approach it with a different mindset.
sleep was good, digestion is good, getting solid 7-8 hours of sleep. food can be better, was not prepped. Cooked my meals for the next 3 days tonight, looking forward to a better week. onwards and upwards.
Came home very late, couldn't post it yesterday. Legs are the weakest part of my body. Almost got pinned by the pendulum squat yesterday, first time trying it out, definetly need someone to show me how to work it safely. It was a good workout, weight moved easy, RDLs were shit, felt it more on my back than hammies, need to work on the hip hinge or change the exercise.
Started with a 10 minute walk on the treadmill followed by stretching and then onto leg curls for warmup. 2 sets 40kg 25/25 reps .
Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps
Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)
Walking lunges
4*15 kg each hand 12/12/12/12 reps
pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead
Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps
Standing calf raise (no weights)
12/12/12/12 reps
Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps
Rope crunches
5*30 kg 12/12/15/15/15
Hanging leg raises (no weights)
13/10/10/10/8 reps
No cardio yesterday, was running late for work after this.
Step count - 7652
Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine
Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD
Work was slammed, skipped a meal. workout was good, legs are sore, this workout takes too much time to complete. Will switch to 2 leg days instead of 1. not satisfied with how my leg training is going at the moment. maybe i need to drp weights i favour of TUT or approach it with a different mindset.
sleep was good, digestion is good, getting solid 7-8 hours of sleep. food can be better, was not prepped. Cooked my meals for the next 3 days tonight, looking forward to a better week. onwards and upwards.
Attachments
Sunday check-ins
1st check in for this phase 22/06/2025
Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.
step count - 3115
This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.
No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.
Stats
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch
Pictures for reference.
As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.
1st check in for this phase 22/06/2025
Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.
step count - 3115
This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.
No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.
Stats
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch
Pictures for reference.
As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.
Attachments
@DonaldPumps good checking. I like those type of rest days.
@DonaldPumps big size here, really growing and staying lean is what I like
start going up in cardio though.
@DonaldPumps I think that you are showing some improvement already, it's only been a couple weeks on this log. Keep up the good work, the cardio is working.
@DonaldPumps It looks like you're getting there. Definitely good size on your frame. Seems like you've leaned out a little bit too in the past couple weeks.
@DonaldPumps wow this one looks sweet!
good job on the specs of your measurements.
its good to see these numbers improve, now you have to beat them down the log
@DonaldPumps bros you looking good
88kg on point
waist 30 inch is solid. not many can say that in america atleast
nice work my man
i got a lot of love for this update
keeping a tight waist and arms are almost 19" @DonaldPumps
Good job getting that cardio in broski.
@DonaldPumps recovery is just as important as the working days! Keep it going!
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