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LeFr34k's Training Log

LeFr34k said:
Hey guys,

CARDIO

60mins AM 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(IF 16/8):

3:00pm: 16onz boneless skinless chicken breast + 180g of integral jasmin rice + Guacamole (tbsp flaxseed oil+animal pak+3500mg Fish Oil)
6:00pm: Raw nuts
9:00pm: 8onz salmon + 200g integral jasmin rice+ (3500mg Fish Oil)

- - - Updated - - -



Yes indeed!

Thanks for the good wishes bro
Click to expand...

legit good log, of champions

but you need more fat in diet IMO
 
pumped me up with your log
 
please add more fats like fish oil
 
stevesmi said:
nice job. big improvement on the diet. you will lean up nice
Click to expand...

Thank you Steve! Guys here are asking me to add more fats (fish oil), how much more should I take? I could order Krill-TS from n2bm, but it has less fish oil than the one I have :confused: (I know Krill is better, but is 1000mg per cap vs 3600mg per cap)

Let me know so I can make the changes right away!
 
LeFr34k said:
Hello Eddie, how much fish oil ? 15g daily ? I'm taking about 10.8g, 1x capsule each meal, and each capsule have 3,600mg fish oil, let me know
Click to expand...

I would take liquid fish oil like in tablespoons much easier, 3 tbsp of fish oil per day, 1 tbsp with each meal. That will add the fats you need.
 
LeFr34k said:
Thank you Steve! Guys here are asking me to add more fats (fish oil), how much more should I take? I could order Krill-TS from n2bm, but it has less fish oil than the one I have :confused: (I know Krill is better, but is 1000mg per cap vs 3600mg per cap)

Let me know so I can make the changes right away!
Click to expand...

check your PM man. sent you PM

krill TS from n2bm is a very good brand of seafood oil so i recommend that

i also recommend investing in a tub of unrefined and coldpressed coconut oil to cook with.

your good fats are very healthy for you, avoid bad fats like refined oils especially which are in everything it seems

good fats are the coconut oil i mentioned, fatty fish, homemade bone broth, raw nuts, pastured humane eggs
 
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+tbsp flaxseed oil+animal pak+7000mg Fish Oil
5:30pm (preworkout meal): oatmeal + almond butter + 3500mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 16onz boneless skinless chicken breast + 4onz salmon + 200g integral jasmin rice+7000mg Fish Oil
 
LeFr34k said:
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+tbsp flaxseed oil+animal pak+7000mg Fish Oil
5:30pm (preworkout meal): oatmeal + almond butter + 3500mg Fish Oil + 1500mg Flaxseed Oil
8:30pm (postworkout meal): 16onz boneless skinless chicken breast + 4onz salmon + 200g integral jasmin rice+7000mg Fish Oil
Click to expand...

You've increased fat intake, good keep this going.

Btw chicken breast you can eat with skin to get extra fat.
 
Strong set, great log, keep going
 
Hey guys,


LEG'S day

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps - 122


MEALS:

2:00pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies + (tbsp flaxseed oil+animal pak+7000mg Fish Oil)
6:00pm: green apple w/ almond butter + raw nuts (3500mg Fish Oil)
7:30pm: 16onz boneless skinless chicken breast + 200g integral jasmin rice(7000mg Fish Oil)
 
LeFr34k said:
Hey guys,


LEG'S day

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps - 122


MEALS:

2:00pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies + (tbsp flaxseed oil+animal pak+7000mg Fish Oil)
6:00pm: green apple w/ almond butter + raw nuts (3500mg Fish Oil)
7:30pm: 16onz boneless skinless chicken breast + 200g integral jasmin rice(7000mg Fish Oil)
Click to expand...

Perfect I see fat intake is up but you can boost it up at 6pm meal double the fish oil, overall its great
 
good log, updates are awaited
 
keep fasting you doing great
 
yea agree this fasting log intermittent fasting is the best one on here
 
LeFr34k said:
Hey guys,


LEG'S day

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps - 122


MEALS:

2:00pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies + (tbsp flaxseed oil+animal pak+7000mg Fish Oil)
6:00pm: green apple w/ almond butter + raw nuts (3500mg Fish Oil)
7:30pm: 16onz boneless skinless chicken breast + 200g integral jasmin rice(7000mg Fish Oil)
Click to expand...

nice job man. you are ahead of the curve
 
stevesmi said:
nice job man. you are ahead of the curve
Click to expand...

Thank you man, you have helped me a lot in these few weeks, I am totally grateful to you and all those who have contributed and made suggestions. I am glad to have found this community.

- - - Updated - - -

Masonic Bodybuilder said:
Great updates man. The key now is consistency with that diet and training. If you stick to that, the results will be amazing.
Click to expand...

I certainly hope so, thanks for the help and good wishes.
 
BodyMonster34 said:
bro real men train legs.

yo a real man here, need to come to texas and train wit me
Click to expand...

Thanks man! I will reach out to you, going to Texas for a week in March 2023, for the TX2K23 (Race Event) in the Houston Raceway Park, I am planning to arrive a few days before the event and stay a few days after the event. To visit Houston and Dallas and eat some meat ;)
 
**Photo Updates**

3 Weeks in, starting my 4th week today.

20220711_100928.webp20220711_100730.webp20220711_100844.webp20220711_100659.webp20220711_100621.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
 
LeFr34k said:
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
Click to expand...

You're looking good leaner too. Strong log.

I like that you pushed your fats up, you feeling better?
 
log is hot
fasting is going well
pic you looking wide
 
this is a log I like to follow
you're making good progress
 
LeFr34k said:
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
Click to expand...

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
 
LeFr34k said:
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
Click to expand...

Good update I like your pull ups keep going
 
Hey guys,


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


LEG's Workout

Squats – 5 sets, 8-12 reps
Leg presses – 4 sets, 8-12 reps
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Standing calf raises -10 sets, 10 reps
Seated calf raises – 5 sets, 15 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)
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 7000mg Fish Oil

20220713_211123.webp
 
A trainer at my gym told me that with the diet and training that I am doing, I could stop the SARM's and use Trenbolone / Anadrol and Test or Trenbolone / Anavar for 12 weeks. What do you guys think about this ?
 
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)
6:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 10,500mg Fish Oil + 1500mg FlaxSeed Oil
 
LeFr34k said:
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)
6:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 10,500mg Fish Oil + 1500mg FlaxSeed Oil
Click to expand...

wow that is a nice workout
 
LeFr34k said:
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)
6:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice+ 10,500mg Fish Oil + 1500mg FlaxSeed Oil
Click to expand...

keep the cardio in the AM but try cardio before training
 
this is the #1 training log on EVO after Mobster of course
 
keep logging, we all watching
 
LeFr34k said:
A trainer at my gym told me that with the diet and training that I am doing, I could stop the SARM's and use Trenbolone / Anadrol and Test or Trenbolone / Anavar for 12 weeks. What do you guys think about this ?
Click to expand...

Are you that easily swayed from a plan? Stick to the current cycle. See it out. Do a PCT and plan on a AAS cycle in the future.
 
Remember to do cardio, important
 
Mobster said:
Are you that easily swayed from a plan? Stick to the current cycle. See it out. Do a PCT and plan on a AAS cycle in the future.
Click to expand...

no, I just wanted to know your opinion on what he suggested, since he is an IFBB PRO.

Kk, will do that, thanks.

- - - Updated - - -

Quadsweep said:
the fasting is going well i bet
you getting leaner?
Click to expand...

Yes! I've started to notice the changes :D!
 
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.webp
LEG's Extension...
 
LeFr34k said:
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...
Click to expand...

Good progress, keep pushing the lines will straight coming in
 
LeFr34k said:
thanks brother, a few weeks ago I saw your complete log, extraordinary, amazing changes.
Click to expand...

Thanks mate. Just need to stick with the process, then it all comes together
 
LeFr34k said:
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...
Click to expand...

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

20220718_093637.webp20220718_093201.webp20220718_093232.webp20220718_093359.webp


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.webp20220718_194750.webp

- - - Updated - - -

LeFr34k said:
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.webp20220718_194750.webp
Click to expand...

45mins after workout, not 30.
 
LeFr34k said:
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.
Click to expand...

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