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Approved Log Log 2023 - Kinlar

Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat
 
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat

no rice this time smart moves on diet
 
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat

nice dedication with these workouts
 
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat

thank you for this excellent update
 
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat

great work bro
 
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - chicken Cesar wrap, pineapple juice
Snack - 45 almonds
TTL
Protein - 222g
Carbs - 127g
Fat - 82
Calories - 2147
Goal - 2200 cal/day

Arms
Tri pushdown 72.5x8 4 sets
Curl (cable) 82.5x8 4 sets
Single arm pulldown 37.5x10 29x8 3 sets


Cardio
Elliptical 20 mins
Cal 237
Avg HR 160
Avg Spd
Walking - 4.5
Sprint - 12

Core
Mt climbers x30
Russian twist x22
90/90 crunch x16
Plank 50sec
Reclined oblique twist x18
Bicycle crunch x14
Repeat
@Kinlar where you at? I hope you didnt give up
 
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