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Approved Log L1keapunts cycle-prep training log

make sure you cook those beans really good so it digests easier
 
N

Niggling right shoulder pain started yesterday morning and real tender today.

Was supposed to hit Push workout but will do cardio instead.

Can't raise my right arm (front raise motion) above my shoulder. It's grabs and has an acute pain around anterior delt. Unsure how it's come about but got into a physio early and doing some exercises. Hopefully just a stinger and can't do chest/shoulders for a couple days
When that happened to me it I had tore a tendon in a few different spots and it required surgery, it was a constant sharp pain all day and night, it sucked.
 
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
Good update bro
 
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 bananas are amazing post workout.....
 
Push workout (yesterday)

Warmup :
Upside down single arm KB press 2x 8 reps 10kg
Banded push ups 2x8

Workout:
Barbell bench press
5x3 reps 105kg
Strict press
5x3 reps 55kg
Single Arm incline DB press
4x8 reps 30kg
Lateral raise (paused)
4x 12 reps 6kg
Single arm tricep extension
5x 10 12kg

Shoulder is feeling good and weights moving well. Have 1 more week of strength routine then moving on to more reps. Played in our teams basketball GF last night and feeling abit bruised after a physical game so taking today off

Breakfast today:
1cup x rolled oats
1tbspx lsa
40gm whey
1x kiwi fruit
 

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Push workout (yesterday)

Warmup :
Upside down single arm KB press 2x 8 reps 10kg
Banded push ups 2x8

Workout:
Barbell bench press
5x3 reps 105kg
Strict press
5x3 reps 55kg
Single Arm incline DB press
4x8 reps 30kg
Lateral raise (paused)
4x 12 reps 6kg
Single arm tricep extension
5x 10 12kg

Shoulder is feeling good and weights moving well. Have 1 more week of strength routine then moving on to more reps. Played in our teams basketball GF last night and feeling abit bruised after a physical game so taking today off

Breakfast today:
1cup x rolled oats
1tbspx lsa
40gm whey
1x kiwi fruit
@L1keapunt shoulder feeling good is important bro :)
you played basketball with your GF and you bruised ? what lol :)

nice meal thanks for the share super clean high protein keep sharing
 
Legs day 2nd last squat sesh of this strength block. Felt really strong todsy

Warm up:
7 min cycle med resistsnce (last 2 minutes up resistance for a nice leg pump)
2x 8 reps banded hip thrusts

Workout:
Barbell squats
5x3 reps 112.5/112.5/112.5/112.5/112.5

Barbell RDL
3x 4 reps 80/80/80

Bulgarian split squats (kettle bells)
4x 6 reps 50/50/50/50

SL 45 leg press
4x 10 60/65/70/70

Calf raise on leg press
4x10 80/80/80/80

Lying ghd with plate press
4x 12 20/20/20/20


Post workout:
40gm whey
1x banana

Breakfast: (the standard)
 
Legs day 2nd last squat sesh of this strength block. Felt really strong todsy

Warm up:
7 min cycle med resistsnce (last 2 minutes up resistance for a nice leg pump)
2x 8 reps banded hip thrusts

Workout:
Barbell squats
5x3 reps 112.5/112.5/112.5/112.5/112.5

Barbell RDL
3x 4 reps 80/80/80

Bulgarian split squats (kettle bells)
4x 6 reps 50/50/50/50

SL 45 leg press
4x 10 60/65/70/70

Calf raise on leg press
4x10 80/80/80/80

Lying ghd with plate press
4x 12 20/20/20/20


Post workout:
40gm whey
1x banana

Breakfast: (the standard)
@L1keapunt post workout what was your PW meal?
i like the training its good
 
nice update on the workout
 
pictures of your training would be fantastic or videos
 
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