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LeFr34k's Training Log

Very exciting and informative log, keep going
 
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg


Meals:
2:30pm: 8onz chicken breast + 8onz pork steak + 200g of integral jasmin rice + guacamole + Onions + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (post-workout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

20220719_134936.webp20220719_210055.webp
 
LeFr34k said:
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg


Meals:
2:30pm: 8onz chicken breast + 8onz pork steak + 200g of integral jasmin rice + guacamole + Onions + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (post-workout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

View attachment 13869View attachment 13870
Click to expand...

Your meals look aweome.

You getting leaner? how you feeling overall?
 
LeFr34k said:
Hey guys,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg


Meals:
2:30pm: 8onz chicken breast + 8onz pork steak + 200g of integral jasmin rice + guacamole + Onions + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (post-workout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + guacamole + a few sweet potato chips (air fryer) + 10,500mg Fish Oil + 1500mg FlaxSeed Oil

View attachment 13869View attachment 13870
Click to expand...

that meal looks amazing. i will have to try that too
 
Hey brothers,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


Back/Biceps Workout

Pull-Ups: 3 sets 10 reps
Neutral Grip Pulldown: 3 sets 15-12-10-10 reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Seated Cable Row: 4 sets 13,12,10,8 reps
Chest Supported Row: 3 sets 12,10,8 reps
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps


Meals:
3:30pm: 15onz chicken breast (homemade chimichurri) + 200g of integral jasmin rice + guacamole + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
9:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + 7000mg Fish Oil + 1500mg FlaxSeed Oil

20220720_151404.webp20220720_213547.webp

Postworkout Photos:
20220720_202857.webp20220720_202848.webp

- - - Updated - - -

Npcclassicphysique champ said:
Your meals look aweome.

You getting leaner? how you feeling overall?
Click to expand...

Yes! Leaner and bigger (don't know how tho hahaha)
 
log respect for quality
 
the best LOG gaining high training respect
 
Looking spectacular, keep going
 
Hey brothers,

Today when I woke up I saw myself in the mirror and I was leaner, I am very happy with the results ;)

Not very noticeable in the photo.
20220721_175648.webp

60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


Chest/Triceps/Shoulders

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:
2:00pm: 16onz chicken breast+ 200g of integral jasmin rice + guacamole + baked Sweet Plantains (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 16onz chicken breast (w/ homemade chimichurri) + 100g integral jasmin rice + baked Sweet Plantains + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil
20220721_134743.webp20220721_222543.webp
 
LeFr34k said:
Hey brothers,

Today when I woke up I saw myself in the mirror and I was leaner, I am very happy with the results ;)

Not very noticeable in the photo.
View attachment 13875

60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


Chest/Triceps/Shoulders

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:
2:00pm: 16onz chicken breast+ 200g of integral jasmin rice + guacamole + baked Sweet Plantains (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 16onz chicken breast (w/ homemade chimichurri) + 100g integral jasmin rice + baked Sweet Plantains + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil
View attachment 13876View attachment 13877
Click to expand...

Actually you're much leaner, I notice it on the picture already.

Remember you just started will take time.
 
LeFr34k said:
Hey brothers,

Today when I woke up I saw myself in the mirror and I was leaner, I am very happy with the results ;)

Not very noticeable in the photo.
View attachment 13875

60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
35mins AFTER my workout


Chest/Triceps/Shoulders

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:
2:00pm: 16onz chicken breast+ 200g of integral jasmin rice + guacamole + baked Sweet Plantains (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 16onz chicken breast (w/ homemade chimichurri) + 100g integral jasmin rice + baked Sweet Plantains + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil
View attachment 13876View attachment 13877
Click to expand...

bro come to texas if yo want best guac and mexican food
 
your fasting is going well
 
lean city lean city LOG uP
 
Looking strong and leaner, great log
 
Hey brothers,


60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
40mins AFTER my workout


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg



Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + guacamole + baked sweet plantains (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + 5onz chicken breast + 200g integral jasmin rice + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil
20220722_141111.webp20220722_213652.webp

- - - Updated - - -

Npcclassicphysique champ said:
Actually you're much leaner, I notice it on the picture already.

Remember you just started will take time.
Click to expand...

Yes! Thank you man

- - - Updated - - -

stevesmi said:
you look leaner but also bigger

baby steps. keep this up and 2 years from now you will look back and be pleased at your progress
Click to expand...

Thank you so much man, for all the help

- - - Updated - - -

JasonPriest said:
those meals look good. what kind of rice is that and how are you cooking it?
Click to expand...

Is Jasmine Rice. I cook it on the stove, 1 1/4 cups of water for each cup of rice, i put coconut oil in the water and salt and that's it
 
Hey brothers,

I was very busy all morning, I didn't have time to take the pictures or do the morning cardio.
45mins AFTER my workout


Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8


Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + 5onz skirt steak + 200g integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

*NOTE* I use Trader Joe's Chile Lime Seasoning Blend in all my meals, taste amazing.

20220725_133704.webp20220725_215735.webp
 
LeFr34k said:
Hey brothers,

I was very busy all morning, I didn't have time to take the pictures or do the morning cardio.
45mins AFTER my workout


Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8


Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + 5onz skirt steak + 200g integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

*NOTE* I use Trader Joe's Chile Lime Seasoning Blend in all my meals, taste amazing.

View attachment 13904View attachment 13905
Click to expand...

I use the trader joes chile lime seasoning too, tastes awesome1

make sure you keep those fats up
 
stevesmi said:
very interesting food here. is this Dominican authentic food?
Click to expand...

Hey Steve, yes, Dominican Authentic Food. Pigeons peas, coconut milk, onions, garlic, kabocha, parsley. thyme, etc. Check it out here: Dominican's Pigeons Peas w/ Coconut , my wife makes it a little different, but they are delicious, with rice, you should try it some day.

- - - Updated - - -

Npcclassicphysique champ said:
I use the trader joes chile lime seasoning too, tastes awesome1

make sure you keep those fats up
Click to expand...

Yes sir!!!!!!
 
Hey brothers,


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


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg



Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + chicken breast + 200g integral jasmin rice + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

- - - Updated - - -

JasonPriest said:
I like these workouts. what type of gym are you working at?
Click to expand...

Hey bro, I go to a gym near my house, it has 3 floors of machines. I do cardio where I live, there is a small gym with cardio and weight machines on the first floor. Check it out: Gym IG link
 
LeFr34k said:
Hey brothers,


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


LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg



Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + chicken breast + 200g integral jasmin rice + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

- - - Updated - - -



Hey bro, I go to a gym near my house, it has 3 floors of machines. I do cardio where I live, there is a small gym with cardio and weight machines on the first floor. Check it out: Gym IG link
Click to expand...

20220726_141223.webp20220726_205932.webp
 
BodyMonster34 said:
bro yo gym look good. we got gym like that on tanker small
Click to expand...

Yes indeed, the best thing is I have been there almost a year and I have never had to wait for a machine, at the time I go there 7pm, there are not many people, the third floor is always empty at that time.
 
i like your log you making good pushes
 
awesome log man
 
LeFr34k said:
Hey brothers,

I was very busy all morning, I didn't have time to take the pictures or do the morning cardio.
45mins AFTER my workout


Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8


Meals:
2:00pm: 16onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
8:30pm (postworkout meal): 7onz Salmon + 5onz skirt steak + 200g integral jasmin rice + Pigeon Peas in Coconut Cream + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

*NOTE* I use Trader Joe's Chile Lime Seasoning Blend in all my meals, taste amazing.

View attachment 13904View attachment 13905
Click to expand...

Can't do spicy but the food still looks good
 
Exciting log, keep it going
 
How come my BF % is 0.2% higher than when I started? I was at 20.8, now is 21%. I'm using the RENPHO Body Fat Scale to measure ( RENPHO Body Fat Scale ). Also, 20 days ago my weight was 204, now is 206.2 :confused:
 
LeFr34k said:
How come my BF % is 0.2% higher than when I started? I was at 20.8, now is 21%. I'm using the RENPHO Body Fat Scale to measure ( RENPHO Body Fat Scale ). Also, 20 days ago my weight was 204, now is 206.2 :confused:
Click to expand...

those scales are simply not accurate. not even close to accurate at all .. they are more a measure of BMI and are of no help to bodybuilders.

best way to guess body fat is post an updated pic next to your original pic. that will be the iron clad way to tell what changes happened
 
stevesmi said:
those scales are simply not accurate. not even close to accurate at all .. they are more a measure of BMI and are of no help to bodybuilders.

best way to guess body fat is post an updated pic next to your original pic. that will be the iron clad way to tell what changes happened
Click to expand...

Perfect, thank you Steve, I will post them tomorrow!
 
LeFr34k said:
How come my BF % is 0.2% higher than when I started? I was at 20.8, now is 21%. I'm using the RENPHO Body Fat Scale to measure ( RENPHO Body Fat Scale ). Also, 20 days ago my weight was 204, now is 206.2 :confused:
Click to expand...

Those scales are not fully accurate but you could easily gain muscle mass so that's not a surprise.
 
Hey brothers,

CHANGES ARE COMING!!!

New Meal Plan:
After Cardio AM: 4-6onz chicken breast + guacamole + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
Lunch: 200g jasmin rice + 7onz salmon + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
Dinner (postworkout meal): 200g jasmin rice + 8-10onz chicken breast




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


Back/Biceps Workout

Pull-Ups: 3 sets 10 reps
Neutral Grip Pulldown: 3 sets 15-12-10-10 reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Seated Cable Row: 4 sets 13,12,10,8 reps
Chest Supported Row: 3 sets 12,10,8 reps
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps



Meals:
2:00pm: 8onz chicken breast + 8onz pork fillet + 200g of integral jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
9:00pm (postworkout meal): 7onz Salmon + 4onz chicken breast + 200g integral jasmin rice + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

20220727_145833.webp20220727_215156.webp
 
LeFr34k said:
Hey brothers,

CHANGES ARE COMING!!!

New Meal Plan:
After Cardio AM: 4-6onz chicken breast + guacamole + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
Lunch: 200g jasmin rice + 7onz salmon + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
Dinner (postworkout meal): 200g jasmin rice + 8-10onz chicken breast




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


Back/Biceps Workout

Pull-Ups: 3 sets 10 reps
Neutral Grip Pulldown: 3 sets 15-12-10-10 reps
Chest Supported Dumbbell Row: 3 sets ~12 reps
Seated Cable Row: 4 sets 13,12,10,8 reps
Chest Supported Row: 3 sets 12,10,8 reps
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps



Meals:
2:00pm: 8onz chicken breast + 8onz pork fillet + 200g of integral jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
9:00pm (postworkout meal): 7onz Salmon + 4onz chicken breast + 200g integral jasmin rice + guacamole + 7000mg Fish Oil + 1500mg FlaxSeed Oil

View attachment 13908View attachment 13909
Click to expand...

Changes are coming, we are waiting
 
Hey brothers,


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

New Supplements: N2Guard


Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8



Meals:
11:00am: 6onz chicken breast + guacamole + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
1:40pm: 200g jasmin rice + 7onz salmon + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm(postworkout meal): 200g jasmin rice + 10onz chicken breast
20220728_111034.webp20220728_134001.webp20220728_180126.webp
 
Hey brothers,



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



LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg



Meals:
12:00am: 6onz Skirt Steak + guacamole + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
2:30pm: 200g jasmin rice + 8onz chicken breast + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm(postworkout meal): 200g jasmin rice + 8onz chicken breast

20220729_122819.webp20220729_145820.webp20220729_180555.webp
 
LeFr34k said:
Hey brothers,



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



LEG's Workout

Squats – 5 sets, 8-12 reps - 163kg
Leg presses – 4 sets, 8-12 reps - 326kg
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Barbell lunges – 4 sets, 15 reps
Abductors - 4 sets, 20,20,17,14 reps
Seated calf raises – 4 sets, 20 reps - 131kg



Meals:
12:00am: 6onz Skirt Steak + guacamole + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
2:30pm: 200g jasmin rice + 8onz chicken breast + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
6:00pm(postworkout meal): 200g jasmin rice + 8onz chicken breast

View attachment 13922View attachment 13923View attachment 13924
Click to expand...

I like your meals, always looking tasty. Well prepped.
 
loving the udpates and loving your log
 
log is pumped up to the max
 
Nice log, keep it going
 
Hey brothers,


45mins cardio after workout

(The cleaning lady came over today and I had my chicken breast defrosting outside and she put it in the freezer again, she thought I had forgotten it, when I got home I had to improvise and make the cream of rice.)


Back/Biceps

Pull-Up (wide grip) / Outer Lats 3x12, 10, 8
Bentover Barbell Row (wide) / Outer Lats 3x8, 10, 12
Close-Grip Seated Cable Row / Middle Back 3x8, 10, 12
Reverse-Grip Pulldown / Lower Lats 3x12, 10, 8
Back Extension / Lower Back 3x12, 12, 12
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps



Meals:
1:00pm: 8onz pork fillet + jasmin rice w/ bacon bites and sweet corn + cherry tomatoes w/ garlic, balsamic vinegar, oregano + red bean cream + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
2:30pm: 60g cream of rice + 2 scoop or protein
6:00pm: 80g jasmin rice + 8onz chicken breast

20220730_130555.webp20220730_154703.webp20220730_181743.webp
 
LeFr34k said:
Hey brothers,


45mins cardio after workout

(The cleaning lady came over today and I had my chicken breast defrosting outside and she put it in the freezer again, she thought I had forgotten it, when I got home I had to improvise and make the cream of rice.)


Back/Biceps

Pull-Up (wide grip) / Outer Lats 3x12, 10, 8
Bentover Barbell Row (wide) / Outer Lats 3x8, 10, 12
Close-Grip Seated Cable Row / Middle Back 3x8, 10, 12
Reverse-Grip Pulldown / Lower Lats 3x12, 10, 8
Back Extension / Lower Back 3x12, 12, 12
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps



Meals:
1:00pm: 8onz pork fillet + jasmin rice w/ bacon bites and sweet corn + cherry tomatoes w/ garlic, balsamic vinegar, oregano + red bean cream + 2g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
2:30pm: 60g cream of rice + 2 scoop or protein
6:00pm: 80g jasmin rice + 8onz chicken breast

View attachment 13933View attachment 13934View attachment 13935
Click to expand...

Pork is fine temporarily, but get back on the chicken train
waiting on more updates from you
 
Hey brothers,


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




Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8



Meals:
2:00pm: 3onz Skirt Steak + 7onz Salmon + 200g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + 1g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 7onz Chicken breast + 80g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 200g jasmin rice + 8onz chicken breast + Pigeon Peas in Coconut Cream + guacamole + baked sweet plantain

20220801_133046.webp20220801_161546.webp20220801_194729.webp
 
LeFr34k said:
Hey brothers,


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




Chest/Triceps/Shoulders

Bench Press. - 12 10 8 8 reps X 3 sets - 114kg
Incline bench - 12 15 reps X 4 sets - 60 80kg
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Skullcrusher - 3 sets X 12 10 8
Rope pushdowns. - 12 reps X 3 sets
Cable Push-Down - 4 sets x 15 12 10 8
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8



Meals:
2:00pm: 3onz Skirt Steak + 7onz Salmon + 200g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + 1g Vitamin C (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 7onz Chicken breast + 80g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 200g jasmin rice + 8onz chicken breast + Pigeon Peas in Coconut Cream + guacamole + baked sweet plantain

View attachment 13939View attachment 13940View attachment 13941
Click to expand...

Skirt steaks hows that? is it tough or you good with it? mine were hard to chew lol

overall loving your log
 
stevesmi said:
good update man. you sure do like chicken and rice
Click to expand...

Yes I do hahaha, will post pics tomorrow morning :cool:

- - - Updated - - -

Eddie Haskell said:
Skirt steaks hows that? is it tough or you good with it? mine were hard to chew lol

overall loving your log
Click to expand...

Yea bro, this cut has some tough muscle fibers, so it lacks tenderness hahaha but I have a trick, Marinade the meat with lime juice, citrus juice, or a vinegar marinade and I let it rest for 16-24h and I cook it medium rare.

- - - Updated - - -

BodyMonster34 said:
bro that style food look tex mex.
Click to expand...

hahahaha I wish! :p
 
always respect these updates
the best fasting log we got
 
log is gold style
 
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