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Approved Log Log 2023 - Kinlar

*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

If those weights are in kilos they're good
 
*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 work bro
 
If those weights are in kilos they're good

He is lifting in lbs. He is undertraining doing cardio weights. Too many people undertrain and are afraid to push heavier weights. My wife warms up with his weights.
 
He is lifting in lbs. He is undertraining doing cardio weights. Too many people undertrain and are afraid to push heavier weights. My wife warms up with his weights.

You're right, gonna raise weight an aim for 6-8 reps from now on
 
You're right, gonna raise weight an aim for 6-8 reps from now on

Good idea. Dont be afraid to push yourself. Also make sure to stretch good before and during your lifting session. Also listen to your body. You know when something doesnt feel right. That way you can stay injury free.
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5

I like you changed the snacks, smart move

cardio is here VERy nice
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5

i like snacking on almonds too. i always rotate my nuts though to prevent allergies
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5

can you do HIIT instead of elliptical?
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5

bro try bigger steak
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach
Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake
Snack - 45g almonds
TTL
Protein - 239g
Carbs - 103g
Fat - 90g
Calories - 2202
Goal - 2200 cal/day

Legs
Calf press 180x20 200x20 210x20 2 sets
Seated leg curl 115x15 115x12 125x8 125x8
Squat 95x8 115x8 4 sets
Leg press 270x10 280x9 290x8 300x8

Cardio
Elliptical 30 mins
Cal 280
Avg HR 160
Avg Spd 6.5

kinlar great update
 
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