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Approved Log Log 2023 - Kinlar

*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast
Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice
Snack - cherries, kiwi, 2 tbsp peanut butter
TTL
Protein - 261g
Carbs - 119g
Fat - 61g
Calories - 2112

Deadlift/back
Lat pulldown 100x15 105x15 115x15 110x15
Wide row 145x12 135x15 3 sets
Shrug 90x30 100x30 3 sets
Deadlift 95x10 3 sets 105x10 2 sets

Cardio
Elliptical 20 mins
Cal 240
Avg HR 158
Avg Spd 6.5

More on pulldowns than deadlifts?
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 3oz chicken breast, 6 oz steak
Meal 2 - 8oz steak, 3 small tortilla, 3 tbsp sour cream, 3 tbsp thai chili sauce
Snack -
TTL
Protein - 221g
Carbs - 135g
Fat - 88g
Calories - 2266
Goal - 2200 cal/day

Shoulders/biceps/triceps
Press (machine) 112.5x12 2 sets 115x10 115x8
Hammer curl (cable) 27.5x15 27.5x13 22.5x15
Single arm pulldown 22.5x20 24x14 24x12

Cardio
Elliptical 40 mins
Cal 476
Avg HR 160
Avg Spd 6.5


Core
Abdominal crunches x18
Russain twist x22
In/out x16
Crossover crunch x14
Repeat
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 3oz chicken breast, 6 oz steak
Meal 2 - 8oz steak, 3 small tortilla, 3 tbsp sour cream, 3 tbsp thai chili sauce
Snack -
TTL
Protein - 221g
Carbs - 135g
Fat - 88g
Calories - 2266
Goal - 2200 cal/day

Shoulders/biceps/triceps
Press (machine) 112.5x12 2 sets 115x10 115x8
Hammer curl (cable) 27.5x15 27.5x13 22.5x15
Single arm pulldown 22.5x20 24x14 24x12

Cardio
Elliptical 40 mins
Cal 476
Avg HR 160
Avg Spd 6.5


Core
Abdominal crunches x18
Russain twist x22
In/out x16
Crossover crunch x14
Repeat

you're changing your diet I like it
have you considered adding walnuts almonds for snacks?
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 3oz chicken breast, 6 oz steak
Meal 2 - 8oz steak, 3 small tortilla, 3 tbsp sour cream, 3 tbsp thai chili sauce
Snack -
TTL
Protein - 221g
Carbs - 135g
Fat - 88g
Calories - 2266
Goal - 2200 cal/day

Shoulders/biceps/triceps
Press (machine) 112.5x12 2 sets 115x10 115x8
Hammer curl (cable) 27.5x15 27.5x13 22.5x15
Single arm pulldown 22.5x20 24x14 24x12

Cardio
Elliptical 40 mins
Cal 476
Avg HR 160
Avg Spd 6.5


Core
Abdominal crunches x18
Russain twist x22
In/out x16
Crossover crunch x14
Repeat

nice to see someone doing ab work
 
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