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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log My 2023-2024 log

That's my big pinch. No spotter. That makes me hold back a little itself. I work 3rd so my work out schedule is different from everyone I know. I did get the sling shot to help especially with negative motion.
@Lipster you have to try a lifting shirt and maybe bar spotters
 
I do have a Smith machine. So I sorta have a bar spotter. Just my head I feel stronger with a spotter then alone. I've seen the lifting shirts, I've just never tried one.
@Lipster lets see you work on it, put that on top of your list bro
 
11-29-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Pork Chops With Zesty Green Onion Salsa & Buttery Black Beans over Rice with 2% Milk

Dinner Brown Rice and Beans with cheese, peppers and walnuts with water

Last Meal 2 Eggs, 1 Chicken breast banana and melon with water

Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Set 3: 245 lbs x 3
Set 4: 275 lbs x 5
Set 5: 275 lbs x 5
Set 6: 275 lbs x 5
Set 7: 275 lbs x 5
Set 8: 275 lbs x 5
Set 9: 295 lbs x 3

Barbell Standing Calf Raise
Set 1: 270 lbs x 15
Set 2: 270 lbs x 15
Set 3: 270 lbs x 15
Set 4: 270 lbs x 15

Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10

Machine Leg Curl (Prone)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10
Set 3: 105 lbs x 10

Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

11-30-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Crispy Caesar Chicken with Herby Potato Wedges and Brussel Sprouts with 2% Milk

Dinner Brown Rice and Beans with cheese, peppers and nuts with water

Last Meal 2 Eggs, 1 Fish filet apple and yogurt with water

Treadmill Running
Set 1: 00:20:00
Kcal: 255
Distance: 2.4 mile
Speed: 6.5 mph Lap/Rep: 8.5

Barbell Ab Rollout (Kneeling)
Set 1:15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25

Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25

Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65

Hanging Leg Raise
Set 1: 10
Set 2:
Set 3: 10
Set 4:
Set 5: 10
Set 6:
 

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11-29-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Pork Chops With Zesty Green Onion Salsa & Buttery Black Beans over Rice with 2% Milk

Dinner Brown Rice and Beans with cheese, peppers and walnuts with water

Last Meal 2 Eggs, 1 Chicken breast banana and melon with water

Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Set 3: 245 lbs x 3
Set 4: 275 lbs x 5
Set 5: 275 lbs x 5
Set 6: 275 lbs x 5
Set 7: 275 lbs x 5
Set 8: 275 lbs x 5
Set 9: 295 lbs x 3

Barbell Standing Calf Raise
Set 1: 270 lbs x 15
Set 2: 270 lbs x 15
Set 3: 270 lbs x 15
Set 4: 270 lbs x 15

Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10

Machine Leg Curl (Prone)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10
Set 3: 105 lbs x 10

Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

11-30-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Crispy Caesar Chicken with Herby Potato Wedges and Brussel Sprouts with 2% Milk

Dinner Brown Rice and Beans with cheese, peppers and nuts with water

Last Meal 2 Eggs, 1 Fish filet apple and yogurt with water

Treadmill Running
Set 1: 00:20:00
Kcal: 255
Distance: 2.4 mile
Speed: 6.5 mph Lap/Rep: 8.5

Barbell Ab Rollout (Kneeling)
Set 1:15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25

Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25

Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65

Hanging Leg Raise
Set 1: 10
Set 2:
Set 3: 10
Set 4:
Set 5: 10
Set 6:
@Lipster training is good but banana at night maybe not needed, you can do blueberries
 
no fasted training today?
 
go hard but go smart
 
Also lunges are really good
 
nice run on the treadmill that's pretty good two and a half miles in just 20 minutes
 
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