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Approved Log Log 2023 - Kinlar

*question*
Do yall this is a decent routine to run? Any advice or changes. Goal is to recomp would like to get down in the 20% range before throwing a cycle in unless y'all think it would help before then
Sitting around 30% right now I believe


Day 1 - monday

Squat
Leg press
Seated leg curl
Laying leg curl
Calf press
Hip thrust

Day 2 - Wednesday

Flat bench
Incline bench
Flat dumbbell press
Incline dumbbell press


Day 3 - Friday
Deadlift
Romanian deadlift
Seated cable row
Landmine row

Tuesday & Thursday - 45min cardio and ab routine

Tuesday
Tricep extension
Reverse grip pulldown
Hammee curl (cable)
Ez bar curl

Thursday
Palm up wrist curl
Palm down wrist curl
Lateral raise
Face pull
Lat pulldown
 
*question*
Do yall this is a decent routine to run? Any advice or changes. Goal is to recomp would like to get down in the 20% range before throwing a cycle in unless y'all think it would help before then
Sitting around 30% right now I believe


Day 1 - monday

Squat
Leg press
Seated leg curl
Laying leg curl
Calf press
Hip thrust

Day 2 - Wednesday

Flat bench
Incline bench
Flat dumbbell press
Incline dumbbell press


Day 3 - Friday
Deadlift
Romanian deadlift
Seated cable row
Landmine row

Tuesday & Thursday - 45min cardio and ab routine

Tuesday
Tricep extension
Reverse grip pulldown
Hammee curl (cable)
Ez bar curl

Thursday
Palm up wrist curl
Palm down wrist curl
Lateral raise
Face pull
Lat pulldown

Too many exercises. For instance get rid of one of your leg curls. You dont need hip thrusts. Get rid of Romanian deadlift. You can alternate each week on deadlift to romanian deadlifts. No reason to overtrain. If you train hard enough on your Squat, deadlift, and bench you dont need to do so many others on the same day. If your doing bench and incline you dont need to do the same thing with dumbells on the same day. Waste of time and overtraining. What I would do if I were you below.

Day 1 - monday

Squat
Leg press
Seated leg curl
Seated calf machine

Day 2 - Wednesday

Flat bench
Closegrip Bench
Tricep pushdowns or dips
Cable Flys


Day 3 - Friday
Deadlift
Seated cable row or Lat pulldown
Shrugs
Rear delts

Tuesday & Thursday - 45min cardio and ab routine
 
*question*
Do yall this is a decent routine to run? Any advice or changes. Goal is to recomp would like to get down in the 20% range before throwing a cycle in unless y'all think it would help before then
Sitting around 30% right now I believe


Day 1 - monday

Squat
Leg press
Seated leg curl
Laying leg curl
Calf press
Hip thrust

Day 2 - Wednesday

Flat bench
Incline bench
Flat dumbbell press
Incline dumbbell press


Day 3 - Friday
Deadlift
Romanian deadlift
Seated cable row
Landmine row

Tuesday & Thursday - 45min cardio and ab routine

Tuesday
Tricep extension
Reverse grip pulldown
Hammee curl (cable)
Ez bar curl

Thursday
Palm up wrist curl
Palm down wrist curl
Lateral raise
Face pull
Lat pulldown

Honestly, anything that you will stick to is better than any specific routine.

In your scenario, I would split big lifts + shorter assistance work and add conditioning right after and on your alternate days so cardio with core like you're already doing.

Like you can rotate :
Squats + 1 or 2 assistance exercises + 20min hard intervals
Bench day + 2 assistances
Deadlift day + 1 or 2 assistance + 20min hard intervals
Shoulder press day + 2 assistances

Slow cardio and abs on other days to recover, get some blood flow, etc.

I am a big big fan of wendler 5/3/1. There's a calculator online with various programs at https://blackironbeast.com/5/3/1/calculator
 
*update*
Have begun 18-6 fasting
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 10oz steak, 1/2 cup rice, 3 tortillas, 3 tbsp sour cream, 3 tbs A1
Snack - none
TTL
Protein - 238g
Carbs - 154g
Fat - 66g
Calories - 2205

Push 2

Single arm crossover 60x12 3 sets
Fly (high) 50x12 50x11
Fly (cable) 35x12 35x10
Fly (low) 15x15 2 sets
Shoulder press 100x11 105x10 110x9
Reverse grip pulldown 47.5x15 2 sets 52.5x15
Chest fly (machine) 260x13 260x11 260x9
Tricep ext machine 100x15 110x14 115x15

Cardio -(treadmill)
incline 5
speed 3-4
17 mins
Intervals till 2 miles
28mins Total
 
*update*
Have begun 18-6 fasting
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 10oz steak, 1/2 cup rice, 3 tortillas, 3 tbsp sour cream, 3 tbs A1
Snack - none
TTL
Protein - 238g
Carbs - 154g
Fat - 66g
Calories - 2205

Push 2

Single arm crossover 60x12 3 sets
Fly (high) 50x12 50x11
Fly (cable) 35x12 35x10
Fly (low) 15x15 2 sets
Shoulder press 100x11 105x10 110x9
Reverse grip pulldown 47.5x15 2 sets 52.5x15
Chest fly (machine) 260x13 260x11 260x9
Tricep ext machine 100x15 110x14 115x15

Cardio -(treadmill)
incline 5
speed 3-4
17 mins
Intervals till 2 miles
28mins Total

18 6 fasting perfect i like what you're doing
but the meal 1 if you do high protein like a shake and breast, add some fats to it like fish oil or almonds
 
*update*

7/21/23
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 9oz chicken breast 1/2 cup rice
Snack - 200g trail mix
TTL
Protein - 234
Carbs - 147
Fat - 84
Calories - 2203

Pull 2

Seated row (wipe grip) 145x15 2 sets 135x15 2 sets
Lat pull 100x15 3 set 105x15
Curl (bar) 40x20 5 sets 30 sec rest
Shrug 135x30 135x28 135x24
Preacher curl 125x20 125x14 120x12
Palm down wrist curl 20x12 20x10 20x8 20x6 3 sets
Palm up wrist curls 80x40 80x30 80x40

Core
Standing bicycle crunches 26
Abdominal crunches 18
Russian twist 20
90/90 crunch 14
Leg in/out 14
Bicycle crunches 14
Repeat
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150

trail mix snack? change that to nuts like almonds walnuts

and meal 2 the steak time you have high fat and high carbs with tortillas and rice, you should do fats and carbs seperate

and your meal 1 you need a fat source in it protein shake chicken breast and some almond butter for example

and up the cardio to 30min
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150

i like to cut up the london broil into squares for shish kabob
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150

no veggies?
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150

bro real men eat 16oz steak
 
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