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genezapharmateuticals
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UGL OZUGFREAKeudomestic
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LeFr34k's Training Log

**Photo Updates Part 2**

20220711_100538.webp20220711_100443.webp
 
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 w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
5:30pm (preworkout meal): Green Apple + almond butter + 7000mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 7000mg Fish Oil



****This week photos updates page 14.*****

20220711_204049.webp
 
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 w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
5:30pm (preworkout meal): Green Apple + almond butter + 7000mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 7000mg Fish Oil



****This week photos updates page 14.*****

View attachment 13845

You're looking good leaner too. Strong log.

I like that you pushed your fats up, you feeling better?
 
this is a log I like to follow
you're making good progress
 
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 w/ 150g of integral jasmin rice + guacamole(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
5:30pm (preworkout meal): Green Apple + almond butter + 7000mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 7000mg Fish Oil



****This week photos updates page 14.*****

View attachment 13845

nice job man, looking good
 
Great log, looking strong, keep going
 
Hey guys,


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


Back/Bicep Workout!

Pull-ups. X 3 sets
T-Bar Row. X 12 reps X 3 sets
Nautilus seated low row. X 12 reps X 3 sets
Single-Arm Smith Machine Row. X 12 reps X 3 sets
Lat Pull-Down. X 12 reps X 3 sets
Seated Incline Dumbbell Bicep Curl. X 12 reps X 3 sets
Ezcurl bicep curls X 3 sets
Hammer Curl x 3 sets



Meals:
4:00pm: 3onz Steak + 12onz boneless skinless chicken breast w/ 200g of integral jasmin rice + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak
6:00pm (preworkout meal): Green Apple + almond butter + 7000mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 3onz Skirt Steak + 200g integral jasmin rice+ 7000mg Fish Oil
 
Hey guys,


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


Back/Bicep Workout!

Pull-ups. X 3 sets
T-Bar Row. X 12 reps X 3 sets
Nautilus seated low row. X 12 reps X 3 sets
Single-Arm Smith Machine Row. X 12 reps X 3 sets
Lat Pull-Down. X 12 reps X 3 sets
Seated Incline Dumbbell Bicep Curl. X 12 reps X 3 sets
Ezcurl bicep curls X 3 sets
Hammer Curl x 3 sets



Meals:
4:00pm: 3onz Steak + 12onz boneless skinless chicken breast w/ 200g of integral jasmin rice + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak
6:00pm (preworkout meal): Green Apple + almond butter + 7000mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 3onz Skirt Steak + 200g integral jasmin rice+ 7000mg Fish Oil

Good update I like your pull ups keep going
 
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