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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log L1keapunts cycle-prep training log

02/04

Woke up feeling good this morning, shoulder still dicky so taking a week or so off any push exercises.

Workout: Legs (anterior dominant)

Warmup - 5min cycle (decent resistance until you get a pump)
2x 8 banded hip thrusts W abduction

Barbell squats
5x3 reps 125kg

RDL
4x4 reps 75kg

Bulgarian split squat
3x6 reps 40kg

SL 45° leg press
3x10 reps 65kg

Seated calf raise
4x12 reps 75kg

Lying Ghd with plate press
4x 15 reps 15kg plate
nice update
 
04/04

Shoulder pain has subsided, been doing a range of cuff exercises over the last 7 days. Thought I'd have a crack at a back workout

Workout: Back

5x5 weighted pull ups 10kg plate
5x5 bench pull - 40kg
4x 10 Close grip lat pull down 55/60/60/60
4x 10 mag grip seated row 45/50/55/55/
5x10 Barbell bicep curl

Started off slow but shoulder seem to feel fine. (still feels good 5 hours later)

Post workout:
40gm whey
1x banana

Breakfast:
1 cup rolled oats
1/2 cup blueberries
1/4 cup sunflower seeds
20gm whey
1tbsp honey

Snack #1
1 Cup Greek yoghurt
Handful of walnuts and almond mix
1/2 kiwi fruit
 

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04/04

Shoulder pain has subsided, been doing a range of cuff exercises over the last 7 days. Thought I'd have a crack at a back workout

Workout: Back

5x5 weighted pull ups 10kg plate
5x5 bench pull - 40kg
4x 10 Close grip lat pull down 55/60/60/60
4x 10 mag grip seated row 45/50/55/55/
5x10 Barbell bicep curl

Started off slow but shoulder seem to feel fine. (still feels good 5 hours later)

Post workout:
40gm whey
1x banana

Breakfast:
1 cup rolled oats
1/2 cup blueberries
1/4 cup sunflower seeds
20gm whey
1tbsp honey

Snack #1
1 Cup Greek yoghurt
Handful of walnuts and almond mix
1/2 kiwi fruit
@L1keapunt replace kiwi with blueberries more of them i know lol
training we need more reps from you i only see 5x5
 
@L1keapunt replace kiwi with blueberries more of them i know lol
training we need more reps from you i only see 5x5
I had a bunch of blueberries for breako so thought I'd throw some kiwi.

Yeha I've got 2 weeks left of this strength block I've been working on. (don't want to stop halfway through)

Lunch
Curried tuna,
Baby Spinach
Green beans
Lebanese bread
 

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I had a bunch of blueberries for breako so thought I'd throw some kiwi.

Yeha I've got 2 weeks left of this strength block I've been working on. (don't want to stop halfway through)

Lunch
Curried tuna,
Baby Spinach
Green beans
Lebanese bread
@L1keapunt nice that looks good but keep breads out swap with yams or sweet potatoes if you can
 
don't push those shoulders it won't end well trust me
 
don't push it with the shoulders they can tear easy
 
pull-ups and biceps look solid
 
that's a solid workout looks like you're doing a solid 5x5 program
 
Bros those fruits good they have antioxidants
 
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