Please Scroll Down to See Forums Below 
APPROVED LOG
Excellent log, keep going, we like it
Food looks amazing......
Amazing log man. Great updates on training and diet. Food always looks amazing.
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: 4onz chicken breast + 7onz Salmon + 180g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 15onz Chicken breast + 200g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 95g jasmin rice + 8onz chicken breast
- - - Updated - - -
Vascularity starting to show
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: 4onz chicken breast + 7onz Salmon + 180g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 15onz Chicken breast + 200g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 95g jasmin rice + 8onz chicken breast
- - - Updated - - -
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: 4onz chicken breast + 7onz Salmon + 180g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 15onz Chicken breast + 200g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 95g jasmin rice + 8onz chicken breast
Vascularity starting to show
vascularity is showing well, you are in the right direction
Attachments
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
****PHOTO UPDATES (SAME PICS W/ LOW LIGHT)********
View attachment 13953View attachment 13954View attachment 13955View attachment 13956View attachment 13957[/QUO
Good improvements brother keep pushing and get lean
Hey brothers,
*NOTE* I'm going from tomorrow until next Monday to a hotel for my birthday, I'll be training there since there is a gym with everything I need.
60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
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:
2:00pm: 4onz chicken breast + 7onz Salmon + 180g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 15onz Chicken breast + 200g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 95g jasmin rice + 8onz chicken breast
- - - Updated - - -
*NOTE* I'm going from tomorrow until next Monday to a hotel for my birthday, I'll be training there since there is a gym with everything I need.
60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
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:
2:00pm: 4onz chicken breast + 7onz Salmon + 180g jasmin rice + Pigeon Peas in Coconut Cream + guacamole + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:15pm: 15onz Chicken breast + 200g jasmin rice + (7000mg Fish Oil + 1500mg Flaxseed Oil)
7:30pm (postworkout): 95g jasmin rice + 8onz chicken breast
- - - Updated - - -
****PHOTO UPDATES (SAME PICS W/ LOW LIGHT)********
View attachment 13953View attachment 13954View attachment 13955View attachment 13956View attachment 13957[/QUO
Good improvements brother keep pushing and get lean
Thank you brother!
- - - Updated - - -
Hey zaccass, I put my cell phone on top of the table with a small tripod I have.
seeing a huge improvement in your arms for sure
keep staying consistent, you are still RAW. a year from now if you stay consistent you will look back and see the difference.
Great progress so far man.
Hello brothers,
as I had told you, I was going to be away for a few days on vacation, I still trained every day at the hotel (the gym is huge and extremely complete, it has all kinds of machines), I ate well (except for my birthday day when I ate a hamburger), all kinds of meats, fruits, etc.
***HOTEL Photos***
as I had told you, I was going to be away for a few days on vacation, I still trained every day at the hotel (the gym is huge and extremely complete, it has all kinds of machines), I ate well (except for my birthday day when I ate a hamburger), all kinds of meats, fruits, etc.
***HOTEL Photos***
***BODY PROGRESS (while in the hotel)*****
**LEG Today***
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:
11:00AM (preworkout meal): 2 Scoop's protein + 50g Cream of Rice + Sarm's + 3x Cardazol
1:00pm: 8onz salmon + 200g jasmin rice + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
**LEG Today***
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:
11:00AM (preworkout meal): 2 Scoop's protein + 50g Cream of Rice + Sarm's + 3x Cardazol
1:00pm: 8onz salmon + 200g jasmin rice + (2g Vitamin C + ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
Arms are looking big and pumped, have been waiting for your update for a while
hows your energy? you're looking leaner
hows your energy? you're looking leaner
great update bro. looks delicious
nice i am liking your diet too. looks really good.
bro in dominican yo got salmon? no way. they up north only
what native fish yo got?
what native fish yo got?
APPROVED LOG
Excellent log, keep going, we like it
Thanks man! My energy is on point, I feel good the whole day, training hard, doing my everyday cardio, everything's going good so far!
Hey bro, to eat I always buy Norwegian or Scottish Wild Salmon, but there's a diversity of fish here, such as Barracuda, Snappers, Groupers, Rainbow Runner, Jacks, Bonito, and Triggerfish
Great update.....you look strong.......
Hello brothers,
60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
20mins cardio after workout
Back/Biceps/Forearms/Traps 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
Dumbbell Shrug: 4 sets, 15,15,15,15
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps
Barbell Reverse Biceps Curl: 4 sets 15x15x15x15 reps
Meals:
2:00pm: 12onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
5:30pm (preworkout): 50g cream of rice + 2 scoops of protein
8:00pm (postworkout meal): 8onz Salmon + 2onz chicken breast + 100g integral jasmin rice + 7000mg Fish Oil + 1500mg FlaxSeed Oil
60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
20mins cardio after workout
Back/Biceps/Forearms/Traps 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
Dumbbell Shrug: 4 sets, 15,15,15,15
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps
Barbell Reverse Biceps Curl: 4 sets 15x15x15x15 reps
Meals:
2:00pm: 12onz chicken breast + 200g of integral jasmin rice + Pigeon Peas in Coconut Cream + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak)
5:30pm (preworkout): 50g cream of rice + 2 scoops of protein
8:00pm (postworkout meal): 8onz Salmon + 2onz chicken breast + 100g integral jasmin rice + 7000mg Fish Oil + 1500mg FlaxSeed Oil
Hey brothers,
30mins cardio after 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:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 40g Cream of rice + 2 Scoop protein
6:00pm (postworkout): 2 scoops protein
8:00pm: 8onz Salmon + 5onz chicken breast + 100g jasmin rice + 2tbsp guacamole
30mins cardio after 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:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 40g Cream of rice + 2 Scoop protein
6:00pm (postworkout): 2 scoops protein
8:00pm: 8onz Salmon + 5onz chicken breast + 100g jasmin rice + 2tbsp guacamole
nice workout, are you getting a little sore ?
Hey Steve,
I am only taking it for this week, since they are doing some work in the kitchen and they are working the whole afternoon, it is complicated to cook while they are working, a lot of dust, but next week I will continue with the previous plan.
Do you want me to make any changes in the diet, less carbs, more protein, less fat? any suggestions are welcome.
Also, I only have 3 weeks left with the sarms, after the PCT I will go and do my bloodwork and if everything is ok, I was thinking on doing 500 test ew, 50g anavar ed (meaby 50g winny ed?), Some people like to use one of the two alone, I would chose anavar (obviously) and of course n2guard 7x ed, what do you think ?
- - - Updated - - -
Every single day hahaha, my calves are on fire since Tuesday, my chest is sore since monday hahahaha, any recommendation ?
bro nice workout, that good one i gonna try too
APPROVED LOG
Excellent log, keep going, we like it
Amazing diet dude......
Hey brothers,
60mins cardio AM w/ 3x cardazol pills
30mins cardio after workout
*NOTE*
Today I tried some keto snacks, they are refined sugar free and gluten free. They use almond flour, coconut, dairy free and as sweetener they use monkfruit. They all come with their macros, they taste amazing.
Blondie (9g Fat / 1g Carbs / 2g Protein / 3g Fiber)
Double Chocolate Chip (12g Fat / 1.7g Carbs / 3g Protein / 5g Fiber)
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:
1:00pm: 14onz chicken breast + 230g jasmin rice + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 50g Cream of rice + 2 Scoop protein + 1tbs Almond Butter
8:00pm(postworkout): 8onz Salmon + 5onz chicken breast + 100g jasmin rice + cherry tomatoes + onions
*Photos Before/After morning Cardio (vascularity is showing already)*
- - - Updated - - -
LEG'S DAY, NO CHEST
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
60mins cardio AM w/ 3x cardazol pills
30mins cardio after workout
*NOTE*
Today I tried some keto snacks, they are refined sugar free and gluten free. They use almond flour, coconut, dairy free and as sweetener they use monkfruit. They all come with their macros, they taste amazing.
Blondie (9g Fat / 1g Carbs / 2g Protein / 3g Fiber)
Double Chocolate Chip (12g Fat / 1.7g Carbs / 3g Protein / 5g Fiber)
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:
1:00pm: 14onz chicken breast + 230g jasmin rice + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 50g Cream of rice + 2 Scoop protein + 1tbs Almond Butter
8:00pm(postworkout): 8onz Salmon + 5onz chicken breast + 100g jasmin rice + cherry tomatoes + onions
*Photos Before/After morning Cardio (vascularity is showing already)*
- - - Updated - - -
Hey brothers,
60mins cardio AM w/ 3x cardazol pills
30mins cardio after workout
*NOTE*
Today I tried some keto snacks, they are refined sugar free and gluten free. They use almond flour, coconut, dairy free and as sweetener they use monkfruit. They all come with their macros, they taste amazing.
Blondie (9g Fat / 1g Carbs / 2g Protein / 3g Fiber)
Double Chocolate Chip (12g Fat / 1.7g Carbs / 3g Protein / 5g Fiber)
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:
1:00pm: 14onz chicken breast + 230g jasmin rice + (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 50g Cream of rice + 2 Scoop protein + 1tbs Almond Butter
8:00pm(postworkout): 8onz Salmon + 5onz chicken breast + 100g jasmin rice + cherry tomatoes + onions
*Photos Before/After morning Cardio (vascularity is showing already)*
LEG'S DAY, NO CHEST
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
You're looking good, very lean.
Ok we are waiting.
Great job man. Also, congrats on staying on track while vacationing. Not the easiest thing to do.
Thank you man, yea, it was really hard hahaha
- - - Updated - - -
Hey brothers,
60mins cardio AM w/ 3x cardazol pills
*NOTE*
today I started taking the N2Gerenerate
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans +(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 6onz chicken breast + 50g jasmin rice + 1tbs Almond Butter + 7000mg Fish oil + 1500mg flaxseed oil
8:00pm(postworkout): 8onz Salmon + 4onz chicken breast + 100g jasmin rice + onions
- - - Updated - - -
Forgot to mention the guacamole.
Weird thing you can't edit the post
Thank you man, yea, it was really hard hahaha
- - - Updated - - -
Hey brothers,
60mins cardio AM w/ 3x cardazol pills
*NOTE*
today I started taking the N2Gerenerate
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans +(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 6onz chicken breast + 50g jasmin rice + 1tbs Almond Butter + 7000mg Fish oil + 1500mg flaxseed oil
8:00pm(postworkout): 8onz Salmon + 4onz chicken breast + 100g jasmin rice + onions
View attachment 14020View attachment 14021
- - - Updated - - -
Forgot to mention the guacamole.
Weird thing you can't edit the post
Great to hear you started n2generat today, give it 2-3 weeks it will get better and better, I'm on 5 caps n2generate now split dose 3/2.
Your meals looking better everytime.
Thank you man, yea, it was really hard hahaha
- - - Updated - - -
Hey brothers,
60mins cardio AM w/ 3x cardazol pills
*NOTE*
today I started taking the N2Gerenerate
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans +(ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard)
4:00pm (preworkout): 6onz chicken breast + 50g jasmin rice + 1tbs Almond Butter + 7000mg Fish oil + 1500mg flaxseed oil
8:00pm(postworkout): 8onz Salmon + 4onz chicken breast + 100g jasmin rice + onions
View attachment 14020View attachment 14021
- - - Updated - - -
Forgot to mention the guacamole.
Weird thing you can't edit the post
looks really good man.
bro nice n2generate good
APPROVED LOG
Hey brothers,
*NOTE*
no cardio in the morning on leg days
LEG's Workout
Squats – 4 sets, 8-12 reps - 315 pounds
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Single leg extension - 2 sets - max reps
Abductors - 3 sets, 15,12,max reps
Seated calf raises – 4 sets, 20 reps - 54kg
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate + 2000mg Vitamic C)
4:00pm (preworkout): 50g jasmin rice + 4onz chicken breast + (7000mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon + 150g jasmin rice + onions
*NOTE*
no cardio in the morning on leg days
LEG's Workout
Squats – 4 sets, 8-12 reps - 315 pounds
Leg extensions – 4 sets, 12-15 reps
Leg curls – 4 sets, 10-12 reps
Single leg extension - 2 sets - max reps
Abductors - 3 sets, 15,12,max reps
Seated calf raises – 4 sets, 20 reps - 54kg
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate + 2000mg Vitamic C)
4:00pm (preworkout): 50g jasmin rice + 4onz chicken breast + (7000mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon + 150g jasmin rice + onions
Excellent log, keep going, we like it
Food is super clean, very nice
Those meals are great....looks amazing.......
Hey brothers,
60mins cardio AM
Back/Biceps/Forearms/Traps 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
Dumbbell Shrug: 4 sets, 15,15,15,15
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps
Barbell Reverse Biceps Curl: 4 sets 15x15x15x15 reps
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 50g jasmin rice + 4onz chicken breast + (7000mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon + 3onz chicken breast + 150g jasmin rice
- - - Updated - - -
Current Weight: 203 pounds
BF %: Unknown
60mins cardio AM
Back/Biceps/Forearms/Traps 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
Dumbbell Shrug: 4 sets, 15,15,15,15
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps
Barbell Reverse Biceps Curl: 4 sets 15x15x15x15 reps
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 50g jasmin rice + 4onz chicken breast + (7000mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon + 3onz chicken breast + 150g jasmin rice
- - - Updated - - -
Current Weight: 203 pounds
BF %: Unknown
Hey brothers,
60mins cardio AM
Back/Biceps/Forearms/Traps 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
Dumbbell Shrug: 4 sets, 15,15,15,15
Incline Dumbbell Curl: 3 sets 10-12 reps
Hammer Curls: 4 sets 10-12 reps
Cable Curl: 3 sets 10-12 reps
Barbell Reverse Biceps Curl: 4 sets 15x15x15x15 reps
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + guacamole (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +7000mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 50g jasmin rice + 4onz chicken breast + (7000mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon + 3onz chicken breast + 150g jasmin rice
View attachment 14031View attachment 14032
- - - Updated - - -
Current Weight: 203 pounds
BF %: Unknown
what sauce is that? mustard? meal is hella good
Hey man, the green thing is guacamole, sometimes I put mustard on top of the salmon, 1 or 2 times a week
Thank you all for giving me the help, the support, the encouragement to keep going, in these last months I have learned a lot, I have improved my workouts, my nutrition (thank you Steve), everything, thanks!
Every single message you guys leave me is an encouragement for me to keep on going.
" In the Middle of Difficulty Lies Opportunity"
- - - Updated - - -
Same Photo: Better Quality
Every single message you guys leave me is an encouragement for me to keep on going.
" In the Middle of Difficulty Lies Opportunity"
- - - Updated - - -
Same Photo: Better Quality
This is a great log.
Thank you brother
Keep it going brother. Food is amazing and you are looking great!
Hello brothers,
60mins cardio AM
Chest/Triceps/Shoulders/Forearms
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +10,800mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 4onz chicken breast + (7,200mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon +200g jasmin rice + creamy red beans
- - - Updated - - -
Body Progress: Body Progress 10 months
60mins cardio AM
Chest/Triceps/Shoulders/Forearms
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +10,800mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 4onz chicken breast + (7,200mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon +200g jasmin rice + creamy red beans
- - - Updated - - -
Hello brothers,
60mins cardio AM
Chest/Triceps/Shoulders/Forearms
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
Wrist Roller - 15pounds - 4 sets - 15 15 15 15
Meals:
1:00pm: 14onz chicken breast + 230g jasmin rice + Creamy red beans (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +10,800mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 4onz chicken breast + (7,200mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon +200g jasmin rice + creamy red beans
Body Progress: Body Progress 10 months
Hey brothers,
*NOTE*
no cardio on legs days
LEG's Workout
Squats:
1 set x 15 reps - 90pounds
1 set x 12 reps - 180pounds
1 set x 10 reps - 270pounds
1 set x 5 reps - 360pounds
Dropset
1 set x 4 reps - 360 pounds
1 set x 5 reps - 270 pounds
1 set x 5 reps - 180 pounds
1 set x 6 reps - 90pounds
Leg curls – 4 sets, 10-12 reps / dropset
Leg extensions – 4 sets, 12-15 reps
Abductors - 3 sets, 15,12,max reps
Seated calf raises – 4 sets, 20 reps - 54kg
Meals:
1:00pm: 14onz chicken breast + 200g jasmin rice + Creamy red beans + baked ripe plantain (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +10,800mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 5onz chicken breast + (10,800mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon +230g jasmin rice + baked ripe plantain + onions
*NOTE*
no cardio on legs days
LEG's Workout
Squats:
1 set x 15 reps - 90pounds
1 set x 12 reps - 180pounds
1 set x 10 reps - 270pounds
1 set x 5 reps - 360pounds
Dropset
1 set x 4 reps - 360 pounds
1 set x 5 reps - 270 pounds
1 set x 5 reps - 180 pounds
1 set x 6 reps - 90pounds
Leg curls – 4 sets, 10-12 reps / dropset
Leg extensions – 4 sets, 12-15 reps
Abductors - 3 sets, 15,12,max reps
Seated calf raises – 4 sets, 20 reps - 54kg
Meals:
1:00pm: 14onz chicken breast + 200g jasmin rice + Creamy red beans + baked ripe plantain (ALA 7230mg + LA 1800mg + Oleic Acid 2100mg +10,800mg Fish Oil+ Animal Pak + N2Guard + N2Gerenerate)
4:00pm (preworkout): 5onz chicken breast + (10,800mg fish oil + 1500mg Flaxseed Oil)
8:00pm(postworkout): 8onz Salmon +230g jasmin rice + baked ripe plantain + onions
Thank you Steve!
You're looking good and your progress pics amazing too btw
on leg day you should still do 10min warm up cardio
oh yea I do 10mins before every workout, then strech
bro try and hit more reps
