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LeFr34k's Training Log

Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Back/Biceps Workout

Lat Pulldowns: 3 sets 12-15 reps
One Arm Cable Row: 2 sets 15+ reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Underhand Barbell Rows: 2 sets 12-15 reps
Seated Dumbbells Curl: 3 sets 10-12 reps
Barbell Curls: 4 sets 10-12 reps



Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm (postworkout meal): 6onz Skirt Steak + 150g integral jasmin rice+ 7000mg Fish Oil + 1500mg Flaxseed Oil

Next meal, tomorrow at 6pm, 24h IF, will do cardio tomorrow morning, prolly 60mins.

20220712_121430.jpg
LEG's Extension...
 
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Back/Biceps Workout

Lat Pulldowns: 3 sets 12-15 reps
One Arm Cable Row: 2 sets 15+ reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Underhand Barbell Rows: 2 sets 12-15 reps
Seated Dumbbells Curl: 3 sets 10-12 reps
Barbell Curls: 4 sets 10-12 reps



Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm (postworkout meal): 6onz Skirt Steak + 150g integral jasmin rice+ 7000mg Fish Oil + 1500mg Flaxseed Oil

Next meal, tomorrow at 6pm, 24h IF, will do cardio tomorrow morning, prolly 60mins.

View attachment 13850
LEG's Extension...

Good progress, keep pushing the lines will straight coming in
 
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Back/Biceps Workout

Lat Pulldowns: 3 sets 12-15 reps
One Arm Cable Row: 2 sets 15+ reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Underhand Barbell Rows: 2 sets 12-15 reps
Seated Dumbbells Curl: 3 sets 10-12 reps
Barbell Curls: 4 sets 10-12 reps



Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm (postworkout meal): 6onz Skirt Steak + 150g integral jasmin rice+ 7000mg Fish Oil + 1500mg Flaxseed Oil

Next meal, tomorrow at 6pm, 24h IF, will do cardio tomorrow morning, prolly 60mins.

View attachment 13850
LEG's Extension...

you're looking bigger and leaner every time, keep up this great log
 
*4th Week Update*

20220718_093637.jpg20220718_093201.jpg20220718_093232.jpg20220718_093359.jpg


I did a 26h IF from Friday to Saturday, then 16h from Saturday to Sunday (Only 1 meal)/ From Sunday to Monday 24h.

Saturday 60mins fasted cardio
Monday (today) 60mins fasted cardio.

I feel like I'm getting bigger, but not leaner haha. I will add 60mins cardio after the workout.


thoughts on adding 50mgs anavar + 50mgs winstrol + 7caps n2guard to my sarms cycle ?
 
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Chest/Triceps/Shoulders

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8
Front Raise - 15 12 10 8



Meals:
2:30pm: 15onz boneless skinless chicken breast + 200g of integral jasmin rice + guacamole + green peas + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
7:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + green peas + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

IMG-20220718-WA0073.jpg20220718_194750.jpg

- - - Updated - - -

Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Chest/Triceps/Shoulders

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8
Front Raise - 15 12 10 8



Meals:
2:30pm: 15onz boneless skinless chicken breast + 200g of integral jasmin rice + guacamole + green peas + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
7:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + green peas + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

IMG-20220718-WA0073.jpg20220718_194750.jpg

45mins after workout, not 30.
 
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout


Chest/Triceps/Shoulders

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8
Front Raise - 15 12 10 8



Meals:
2:30pm: 15onz boneless skinless chicken breast + 200g of integral jasmin rice + guacamole + green peas + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
7:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + green peas + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

View attachment 13867View attachment 13868

- - - Updated - - -



45mins after workout, not 30.

Meal is looking good, very hot and strong
 
keep training hard
your fasting is going well
 
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