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12-01-2023 Logs
Wake up
10 G Fish oil
Work out before breakfast
Breakfast Oatmeal with 2% milk and protein
Lunch Pecan-Crusted Chicken with Honey Mustard Sauce & Mixed Greens Apple Salad with 2% Milk
Dinner Brown Rice and Beans with cheese, peppers and walnuts with water
Last Meal 2 Eggs, 1 Chicken breast and avocado with water
Treadmill Running
Set 1: 00:20:00
Kcal: 230
Distance: 2.3 mile
Speed: 6.5 mph Lap/Rep: 9
Leg Raise
Set 1: 20
Set 2: 20
Rep Max: 20
Crunch
Set 1: 40
Set 2: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Set 2: 20 lbs x 10
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Pull-Up
Set 1: 12
Set 2: 12
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Leg Raise
Set 1: 26
Set 2: 32
Crunch
Set 1: 60
Set 2: 80
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Chin-Up
Set 1: 20 lbs x 14
Set 2: 20 lbs x 16
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 32
Set 2: 50 lbs x 40
12-02-2023 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 Over Creamy Parmesan Couscous with Roasted Carrots with 2% Milk
Dinner Brown Rice and Beans with cheese with water
Last Meal 2 Eggs, 1 fish 1 protein bar with water
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 95 lbs x 12
Set 3: 135 lbs x 8
Set 4: 165 lbs x 8
Set 5: 165 lbs x 8
Set 6: 165 lbs x 8
Set 7: 175 lbs x 8
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Set 4: 105 lbs x 8
EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8
Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
Dumbbell Hammer Curl
Set 1: 35 lbs x 8
Set 2: 35 lbs x 8
Set 3: 35 lbs x 8
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
EZ Bar Close Grip Curl
Set 1: 55 lbs x 20
Wake up
10 G Fish oil
Work out before breakfast
Breakfast Oatmeal with 2% milk and protein
Lunch Pecan-Crusted Chicken with Honey Mustard Sauce & Mixed Greens Apple Salad with 2% Milk
Dinner Brown Rice and Beans with cheese, peppers and walnuts with water
Last Meal 2 Eggs, 1 Chicken breast and avocado with water
Treadmill Running
Set 1: 00:20:00
Kcal: 230
Distance: 2.3 mile
Speed: 6.5 mph Lap/Rep: 9
Leg Raise
Set 1: 20
Set 2: 20
Rep Max: 20
Crunch
Set 1: 40
Set 2: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Set 2: 20 lbs x 10
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1: 40
Set 2: 40
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Pull-Up
Set 1: 12
Set 2: 12
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Leg Raise
Set 1: 26
Set 2: 32
Crunch
Set 1: 60
Set 2: 80
Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24
Chin-Up
Set 1: 20 lbs x 14
Set 2: 20 lbs x 16
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Decline Bench Weighted Twist
Set 1: 50 lbs x 32
Set 2: 50 lbs x 40
12-02-2023 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 Over Creamy Parmesan Couscous with Roasted Carrots with 2% Milk
Dinner Brown Rice and Beans with cheese with water
Last Meal 2 Eggs, 1 fish 1 protein bar with water
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 95 lbs x 12
Set 3: 135 lbs x 8
Set 4: 165 lbs x 8
Set 5: 165 lbs x 8
Set 6: 165 lbs x 8
Set 7: 175 lbs x 8
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Set 4: 105 lbs x 8
EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8
Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
Dumbbell Hammer Curl
Set 1: 35 lbs x 8
Set 2: 35 lbs x 8
Set 3: 35 lbs x 8
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
EZ Bar Close Grip Curl
Set 1: 55 lbs x 20
Attachments
16 sets of biceps? Too much.
@Lipster omega 3 fish oil is up PERFECT keep going
did you add psyllium husk?
@RoidRage69 i actually like high volume arm training, gives those full muscle bellies @Lipster you keep going high volume bro
Yes I have added the Husk too. I did not see I did not add to the log for the fast.
Yes it's only two muscles no reason to hit it that hard can definitely over train them
unless the person just wants to get a crazy pump and walk out of the gym with balloon arms. Yes I used to do that a lot when I used to go look for chicks LOL
It is oats, but I use milk and put a little peanut butter in it with a fruit. It's my home version of oatmeal I think since it's not just plain oats and water.
make sure your peanut butter is quality and pure no additions of sugar
APPROVED LOG
Awesome training sessions!!!
Good point. In general, peanuts and peanut butter are garbage. Peanuts are not even nuts. You are better off to go with another natural nut butter like walnut.
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