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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log My 2023-2024 log

Npcclassicphysique champ said:
@Lipster i see last meal fish, how much was that? from the pic looks small not sure bro :)

volume on training is perfect but close grip you need to go up
Click to expand...
4 oz Fish. They had small filets for sure. The close grip is the last set I do. I'll start to add a little weight though. Wanted to make sure I was getting the reps in. The change in work and getting sick sure interrupted my goals a little
 
Lipster said:
4 oz Fish. They had small filets for sure. The close grip is the last set I do. I'll start to add a little weight though. Wanted to make sure I was getting the reps in. The change in work and getting sick sure interrupted my goals a little
Click to expand...
@Lipster i would like to see that 8oz fish next time bro :) up the fish/protein a bit at night
add a bit of weight but dont overdo
 
Lipster said:
05-27-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg Muffin With Protein Drink

No Work out with Amino Gatorade

Lunch Chicken with Maple Dijon Sauce plus Sweet Potatoes Zucchini & Red Onion Jumble with Milk

Dinner Egg burrito and protein bread apple With Water

Last Meal Egg Fish strawberries blueberries yogurt walnuts with Protein Drink



05-28-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg mixed bowl with vegetables and turkey bacon With water

Work out with Amino Gatorade

Lunch Peachy Keen Bbq-Rubbed Pork Chops with Lemony Green Beans & Garlic Rice with Milk

Dinner Eggs Chicken Apple almonds With milk

Last Meal yogurt walnuts blueberries strawberries Protein Drink

Hip impingement.
Set 1: 60 lbs x 20
Set 2: 60 lbs x 20
Set 3: 60 lbs x 20

Reverse Cable Squat
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 10

Barbell Hip Thrust
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Barbell Squat
Set 1: 45 lbs x 8
Set 2: 135 lbs x 8
Set 3: 185 lbs x 8
Set 4: 235 lbs x 3
Set 5: 265 lbs x 8
Set 6: 265 lbs x 8
Set 7: 265 lbs x 10

Barbell Standing Calf Raise
Set 1: 310 lbs x 20
Set 2: 310 lbs x 20
Set 3: 310 lbs x 20

Machine Leg Extension
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

Barbell Standing Calf Raise
Set 1: 310 lbs x 20

Machine Leg Curl Prone
Set 1: 80 lbs x 12
Set 2: 85 lbs x 12
Set 3: 85 lbs x 12

Cable Pull Through
Set 1: 90 lbs x 12
Set 2: 90 lbs x 12
Set 3: 90 lbs x 12

Smith Machine Squat
Set 1: 110 lbs x 10
Set 2: 130 lbs x 15
Set 3: 150 lbs x 20



05-29-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Breakfast bowl With water

Work out with Amino Gatorade

Lunch Sweet Thai Chili Pork Filet with Zesty Rice & Roasted Broccoli with Milk

Dinner Walnuts Almonds banana egg burrito protein Loaf Almond butter With milk

Last Meal Chicken strawberries blueberries yogurt with Protein Drink

**Barbell Bench Press:**
- Set 1: 45 lbs x 12 reps
- Set 2: 165 lbs x 8 reps
- Set 3: 185 lbs x 3 reps
- Set 4: 205 lbs x 8 reps
- Set 5: 205 lbs x 7 reps
- Set 6: 205 lbs x 6 reps

**Barbell Bench Press Set 2**
- Set 1: 135 lbs x 20 reps

**Barbell Incline Bench Press:**
- Set 1: 45 lbs x 12 reps
- Set 2: 135 lbs x 6 reps

**Barbell Incline Bench Press**
- Set 1: 155 lbs x 10 reps
- Set 2: 155 lbs x 10 reps
- Set 3: 155 lbs x 10 reps

**Dumbbell Bench Press:**
- Set 1: 110 lbs x 10 reps
- Set 2: 110 lbs x 10 reps
- Set 3: 110 lbs x 10 reps

**Machine Fly:**
- Set 1: 80 lbs x 10 reps
- Set 2: 80 lbs x 10 reps
- Set 3: 80 lbs x 10 reps

**EZ Bar Decline Curl:**
- Set 1: 45 lbs x 12 reps
- Set 2: 45 lbs x 12 reps
- Set 3: 45 lbs x 12 reps

**Dumbbell One-Arm Tricep Kickback:**
- Set 1: 30 lbs x 12 reps
- Set 2: 30 lbs x 12 reps
- Set 3: 30 lbs x 12 reps

**Cable Tricep Pushdown:**
- Set 1: 80 lbs x 12 reps
- Set 2: 80 lbs x 12 reps
- Set 3: 80 lbs x 12 reps

**Barbell Bench Press Close Grip**
-Set 1:135 lbs x 12 reps
-Set 2:135 lbs x 12 reps
-Set 3:135 lbs x 12 reps

**Barbell Bench Press Close Grip**
-Set 1:135 lbs x 12 reps
-Set 2:135 lbs x 12 reps
Click to expand...
@Lipster Awesome work man.....consistency is appreciable.........
 
05-30-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg bake bowl with protein roll With water

Work out with Amino Gatorade

Lunch Creamy Dijon Dill Chicken with Roasted Potatoes & Green Beans with Milk

Dinner Fish Eggs beef protein Loaf with water

Last Meal yogurt blueberries strawberries walnuts Protein Drink

**Running**
- Set 1: 01:20:00
- Calories Burned: 228
- Distance Covered: 2.2 miles
- Average Speed: 6.0 mph
- Laps/Repetitions: 2

**Hip Impingement**
- Set 1: 60 lbs x 20 repetitions
- Set 2: 60 lbs x 20 repetitions
- Set 3: 60 lbs x 20 repetitions


Super Set

**Barbell Ab Rollout**
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Set 3: 20 repetitions
- Set 4: 20 repetitions
- Set 5: 25 repetitions
- Set 6: 30 repetitions

**Dumbbell Side Bend**
- Set 1: 50 lbs x 20 repetitions
- Set 2: 50 lbs x 20 repetitions
- Set 3: 50 lbs x 20 repetitions
- Set 4: 50 lbs x 20 repetitions
- Set 5: 50 lbs x 25 repetitions
- Set 6: 50 lbs x 30 repetitions

**Hanging Leg Raise**
- Set 1: 12 repetitions
- Set 2: 12 repetitions
- Set 3: 12 repetitions
- Set 4: 12 repetitions
- Set 5: 12 repetitions
- Set 6: 12 repetitions

**Push-Up**
- Set 1: 30 repetitions
- Set 2: 30 repetitions
- Set 3: 30 repetitions
- Set 4: 30 repetitions
- Set 5: 40 repetitions
- Set 6: 70 repetitions





05-31-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg bowl bake protein bar With water

Work out with Amino Gatorade

Lunch Monterey Jack Un-Fried Chicken with Buttery Green Beans, Potato Wedges & Sriracha Mayo with Milk

Dinner With milk

Last Meal with Protein Drink

Running Set 1

• Time: 00:20:00

• Calories Burned: 228

• Distance: 2.2 miles

• Speed: 6.0 mph

• Laps/Reps: 2.0


Leg Raise Sets

• Set 1: 20 reps

• Set 2: 20 reps


Crunch Sets

• Set 1: 80 reps

• Set 2: 80 reps


Rear Pull-Up (Wide Grip) Sets

• Set 1: 25 lbs x 12 reps

• Set 2: 25 lbs x 12 reps


Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps


Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 30 reps

• Set 2: 50 lbs x 30 reps

Leg Raise Sets

• Set 1: 20 reps

• Set 2: 20 reps


Crunch Sets

• Set 1: 80 reps

• Set 2: 80 reps


Pull-Up Sets

• Set 1: 14 reps

• Set 2: 14 reps

Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps


Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 30 reps

• Set 2: 50 lbs x 30 reps


Leg Raise Sets

• Set 1: 25 reps

• Set 2: 30 reps

• Rep Max: 30


Crunch Sets

• Set 1: 90 reps

• Set 2: 100 reps

• Rep Max: 90


Chin-Up Sets

• Set 1: 25 lbs x 16 reps

• Set 2: 25 lbs x 22 reps

Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps



Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 40 reps

• Set 2: 50 lbs x 50 reps
 

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Lipster said:
05-30-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg bake bowl with protein roll With water

Work out with Amino Gatorade

Lunch Creamy Dijon Dill Chicken with Roasted Potatoes & Green Beans with Milk

Dinner Fish Eggs beef protein Loaf with water

Last Meal yogurt blueberries strawberries walnuts Protein Drink

**Running**
- Set 1: 01:20:00
- Calories Burned: 228
- Distance Covered: 2.2 miles
- Average Speed: 6.0 mph
- Laps/Repetitions: 2

**Hip Impingement**
- Set 1: 60 lbs x 20 repetitions
- Set 2: 60 lbs x 20 repetitions
- Set 3: 60 lbs x 20 repetitions


Super Set

**Barbell Ab Rollout**
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Set 3: 20 repetitions
- Set 4: 20 repetitions
- Set 5: 25 repetitions
- Set 6: 30 repetitions

**Dumbbell Side Bend**
- Set 1: 50 lbs x 20 repetitions
- Set 2: 50 lbs x 20 repetitions
- Set 3: 50 lbs x 20 repetitions
- Set 4: 50 lbs x 20 repetitions
- Set 5: 50 lbs x 25 repetitions
- Set 6: 50 lbs x 30 repetitions

**Hanging Leg Raise**
- Set 1: 12 repetitions
- Set 2: 12 repetitions
- Set 3: 12 repetitions
- Set 4: 12 repetitions
- Set 5: 12 repetitions
- Set 6: 12 repetitions

**Push-Up**
- Set 1: 30 repetitions
- Set 2: 30 repetitions
- Set 3: 30 repetitions
- Set 4: 30 repetitions
- Set 5: 40 repetitions
- Set 6: 70 repetitions





05-31-2024 Logs

Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
1000 Mg Vitamin C

Before sleep
50mg Puerarin
50 mg L-Dopa

Breakfast Egg bowl bake protein bar With water

Work out with Amino Gatorade

Lunch Monterey Jack Un-Fried Chicken with Buttery Green Beans, Potato Wedges & Sriracha Mayo with Milk

Dinner With milk

Last Meal with Protein Drink

Running Set 1

• Time: 00:20:00

• Calories Burned: 228

• Distance: 2.2 miles

• Speed: 6.0 mph

• Laps/Reps: 2.0


Leg Raise Sets

• Set 1: 20 reps

• Set 2: 20 reps


Crunch Sets

• Set 1: 80 reps

• Set 2: 80 reps


Rear Pull-Up (Wide Grip) Sets

• Set 1: 25 lbs x 12 reps

• Set 2: 25 lbs x 12 reps


Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps


Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 30 reps

• Set 2: 50 lbs x 30 reps

Leg Raise Sets

• Set 1: 20 reps

• Set 2: 20 reps


Crunch Sets

• Set 1: 80 reps

• Set 2: 80 reps


Pull-Up Sets

• Set 1: 14 reps

• Set 2: 14 reps

Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps


Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 30 reps

• Set 2: 50 lbs x 30 reps


Leg Raise Sets

• Set 1: 25 reps

• Set 2: 30 reps

• Rep Max: 30


Crunch Sets

• Set 1: 90 reps

• Set 2: 100 reps

• Rep Max: 90


Chin-Up Sets

• Set 1: 25 lbs x 16 reps

• Set 2: 25 lbs x 22 reps

Cable Kneeling Crunch Sets

• Set 1: 150 lbs x 12 reps

• Set 2: 150 lbs x 12 reps



Decline Bench Weighted Twist Sets

• Set 1: 50 lbs x 40 reps

• Set 2: 50 lbs x 50 reps
Click to expand...
@Lipster you have some amazing looking meals bro :) clean up
meat loaf? whats in it

your volume and reps PERFEcT
 
Npcclassicphysique champ said:
@Lipster nice share a recipe if you can bro :)
Click to expand...

INGREDIENTS
1 pound lean ground pork
1 green bell pepper
1/2 onion
1 clove garlic 2 large eggs
1/2 cup almond flour *see note
1/2 cup shredded cheddar
1/4 cup powdered Parmesan cheese
1 tablespoon Worcestershire sauce
1 teaspoon salt
1 teaspoon ground black pepper
3 slices thin-cut turkey bacon
3 tablespoons sugar free ketchup
1 tablespoon bottled Italian salad dressing


INSTRUCTIONS
1. Preheat oven to 375 degrees

2. Mince the green pepper, onion, and garlic.
3. Add to large bowl with the ground pork, eggs, almond flour, cheddar, Parmesan cheese, Worcestershire sauce, salt, and pepper. Use your hands to combine

4. Shape mixture into a loaf, about 7x4 inches, and place in a 9x13 baking dish.

5. Cut the bacon slices in half and drape over the meatloaf.

6. Bake for 25 minutes

7. Whisk together the ketchup and Italian dressing. Spoon half of the mixture over the meatloaf.

8. Increase heat to 425 and bake an additional 10 minutes and then spread the remaining sauce over the meatloaf.

9. Continue baking for 10-15 minutes or until the internal temperature reaches 160 degrees.

10. Let rest 5 minutes before slicing and serving:
 
wow the food looks tremendous man I am gonna have to make a really good meal tomorrow to compete against what you're putting together
 
I like the vegetable editions it looks good
 
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