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Approved Log Log 2023 - Kinlar

*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

nice update
 
Great job man. I know you are getting heat for carbs with fat but remember that eating fat with carbs will slow down and reduce the blood sugar spike from the carbs. If you are not diabetic, obese, this can actually be a really good thing.
 
*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

Good leg workout
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

Solid training session. Your going to see amazing results. Just keep increasing each week.
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

you did a great job on that cardio
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

great job again
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

better every time especially with cardio and diet is great

but where did you get 97 grams of carbs? I dont see it in the diet you posted
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

bro not bad, but eat more ranch food
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

you are doing great on this workout
 
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