Approved Log My Deca Testosterone Cycle Log

[Pagan]

Daily log
Current weight 83.2 kg @ 6ft
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
Psyllium husk and ACV
11am 2 loin pork chops with Lebanese bread (527)
1pm tin tuna brown rice (448)
3pm cup of tea protein bar 8 high fibre biscuits (736)
Psyllium husk and ACV
6pm chicken and rice naan bread (854)
Kids had butter chicken so done my own meal just chicken rice no sauce but had a piece of naan
9pm 2 serves of yoghurt (188)

Training
Back biceps
3 x close grip pull ups 16,14,12
2 X wide grip pull downs 80kg@12 superset with lat pulldown 25kg@10
2 X seated rows 75kg @14
3 x bent over rows 60kg @12 last set 45kg@16
2 X upright rows 40kg @15
2 X chin ups @8 superset with 25kg straight bar bicep curls @16
2 X ezbar bicep curls 30kg @16,14 superset with dumbbell bicep curls 10kg@12
2x single arm preacher curl 10kg@20 each arm
2x hammer curls 15kg @18
2 back extensions 38 kg kettle @18,20
Shrugs dropset 30 kg@12,25kg@14,20 kg@14
2xface pull 25 kg @18


Cardio 30 min inclined treadmill moderate walking pace

 

[ceo]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

Bros, nothing wrong with this cardio. That's a great way to finish out the workout. You're training like a madman. Keep it up. @Pagan

 

[Ulter]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

diet is decent. has room to improve though @Pagan you will never go wrong with something simple. chicken/brocolli/rice for example

 

[stevesmi]

I'll try brother I'm so use to eating with the kids and what they eat and I do eat a lot of leftovers etc so I might have to dial my diet in by like you said meal preparation just for myself and still feed the kids food they enjoy as simplified foods will be better for me thanks brother

i food prep 2x a week. you cook enough food to last you 3-4 days

 

[2Thick]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

@Pagan good job on the diet and the training. You're never going to beat some eggs. I would definitely pick that over a smoothie or a toast in the morning.

 

[ROIDDERS]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

I got to give you a lot of love for that training. You know how to push that iron for sure. @Pagan weighted dips are some of the best training that you could possibly do.

 

[RoySimpson]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

@Pagan Solid session right here!

 

[LevButlerov]

Daily log
Current weight 83.2 kg @ 6ft
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
Psyllium husk and ACV
11am 2 loin pork chops with Lebanese bread (527)
1pm tin tuna brown rice (448)
3pm cup of tea protein bar 8 high fibre biscuits (736)
Psyllium husk and ACV
6pm chicken and rice naan bread (854)
Kids had butter chicken so done my own meal just chicken rice no sauce but had a piece of naan
9pm 2 serves of yoghurt (188)

Training
Back biceps
3 x close grip pull ups 16,14,12
2 X wide grip pull downs 80kg@12 superset with lat pulldown 25kg@10
2 X seated rows 75kg @14
3 x bent over rows 60kg @12 last set 45kg@16
2 X upright rows 40kg @15
2 X chin ups @8 superset with 25kg straight bar bicep curls @16
2 X ezbar bicep curls 30kg @16,14 superset with dumbbell bicep curls 10kg@12
2x single arm preacher curl 10kg@20 each arm
2x hammer curls 15kg @18
2 back extensions 38 kg kettle @18,20
Shrugs dropset 30 kg@12,25kg@14,20 kg@14
2xface pull 25 kg @18


Cardio 30 min inclined treadmill moderate walking pace

83kgs good start i like your food today, naan a bit too much at night though @Pagan

 

[Pagan]

@Pagan good job on the diet and the training. You're never going to beat some eggs. I would definitely pick that over a smoothie or a toast in the morning.

I've tried but I train in the morning and eggs make the gut feel a little funny afterwards so the smoothie is great for me first thing before training it digest's easy and is loaded with protein and carbs added creatine I've posted a screenshot of recipe tell me what you think please brother

 

[Pagan]

I got to give you a lot of love for that training. You know how to push that iron for sure. @Pagan weighted dips are some of the best training that you could possibly do.

That they are and done correctly work a lot more than just lower chest

 

[Pagan]

83kgs good start i like your food today, naan a bit too much at night though @Pagan

Yeah the naan was little over kill

 

[LevButlerov]

Yeah the naan was little over kill

just 1 time

 

[Pagan]

Daily log (83.7kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am peanut butter sandwich (424)
Psyllium husk and ACV
1pm loin pork chop with rice (478)
3pm cup of tea protein bar muesli and fibre biscuits (512)
Psyllium husk and ACV
6pm chicken Caesar salad wrap (539)
9pm 2 serves of yoghurt (188)

Training
Legs abs
4x seated leg press 160 kg @14,14,12,10
3 x hamstring curl dropset 50kg@12,45 kg@10,40kg@10
3 x leg extension 50kg @20
3 x weighted lunges 10 kg dumbbells @18
3x weighted decline bench crunches 20kg @14 Superset with cable ab machine 40 kg @12
2x Decline bench leg raises @20
2 X hanging leg raises @12
1 min plank followed by 1 min hollow sit

30 min inclined treadmill moderate walking pace

Training always done in the morning cardio in the afternoon when I take kids to the gym

 

[ROIDDERS]

That they are and done correctly work a lot more than just lower chest

yes correct. They work a good part of the body.

 

[2Thick]

I've tried but I train in the morning and eggs make the gut feel a little funny afterwards so the smoothie is great for me first thing before training it digest's easy and is loaded with protein and carbs added creatine I've posted a screenshot of recipe tell me what you think please brother

it sounds to me that you are probably allergic to eggs or maybe you're using low-quality eggs. Also try training fasted all together. You will feel so much better. It might be a little difficult the first couple of weeks but once your body adjusts you won't want to train any other day. It's a more pure way to train.

 

[ballin2504]

Daily log
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am 2 piece of Vegemite toast (280)
Psyllium husk and ACV
1 pm chicken pesto pasta (516)
3 pm cup of tea protein bar muesli and fibre biscuits (498)
Psyllium husk and ACV
6pm loin pork chop chips and vegetables (460)
9pm 2 serves of yoghurt (188)

Training
Chest shoulders triceps
3 x incline dumbbell press 22.5kg @ 16,18,16
3 x shoulder press 20kg @16
2 X weighted dips 15kg @ 16,14
3 x lateral raises dropset 7.5kg@12 5 kg@12
3x Tricep pushdowns 30kg@16 superset rope pushdowns 15 kg@14
3 x overhead tricep extension 22.5kg @16
Hi to low cable flys dropset 20kg @8,17.5kg@10,15kg@10
2 X front raises 20 kg plate @. 18,16
2 X body weight dips full ROM deep stretch @12 , 8

Cardio 45 minutes walking

@Pagan very nice work man. Good quality training for sure

 

[LevButlerov]

Daily log (83.7kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am peanut butter sandwich (424)
Psyllium husk and ACV
1pm loin pork chop with rice (478)
3pm cup of tea protein bar muesli and fibre biscuits (512)
Psyllium husk and ACV
6pm chicken Caesar salad wrap (539)
9pm 2 serves of yoghurt (188)

Training
Legs abs
4x seated leg press 160 kg @14,14,12,10
3 x hamstring curl dropset 50kg@12,45 kg@10,40kg@10
3 x leg extension 50kg @20
3 x weighted lunges 10 kg dumbbells @18
3x weighted decline bench crunches 20kg @14 Superset with cable ab machine 40 kg @12
2x Decline bench leg raises @20
2 X hanging leg raises @12
1 min plank followed by 1 min hollow sit

30 min inclined treadmill moderate walking pace

Training always done in the morning cardio in the afternoon when I take kids to the gym

good mix there but the diet pb sandwich can we swap that for a protein bar? @Pagan

 

[Pagan]

good mix there but the diet pb sandwich can we swap that for a protein bar? @Pagan

I can do I already have a protein bar in the afternoon is two a day ok

 

[Pagan]

@Pagan very nice work man. Good quality training for sure

Thanks brother

 

[LevButlerov]

I can do I already have a protein bar in the afternoon is two a day ok

perfect lets do it

 

[Pagan]

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

 

[LevButlerov]

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

a lot of volume for back and bis, i like the pull ups thats your win but do more pull ups and less pull downs if you need to and with chin ups it sa big win here! @Pagan
food looks good but hard to get the macros on it i tried a min ago, do you have them?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Allupfromhere]

Moving well brother, bit thay is a lot of volume. Could drop some of the curl variations off as the biceps will still be getting hit with all the rows.
I would keep the preachers and hammer curls in and drop the others.

At the end of the day though it all comes down to how well your recovering.
If recovery is strong. Fatigue isnt present and logbook prorgress is still moving fowards productivity then its all good. But would be wise to guage those metrics.

Keep grinding brother

 

[Dreamer]

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

Immense amount of volume brother, how long are you in the gym?

 

[Pagan]

a lot of volume for back and bis, i like the pull ups thats your win but do more pull ups and less pull downs if you need to and with chin ups it sa big win here! @Pagan
food looks good but hard to get the macros on it i tried a min ago, do you have them?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Sorry brother I'll attach screenshot if ok

 

[LevButlerov]

Sorry brother I'll attach screenshot if ok

653 carbs a bit much, how do you feel? @Pagan

 

[Kopite67]

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

That is a really large amount of volume for Back and Bi's bro. Then you add 45 minutes of cardio to this. That is unbelievable commitment to the program. Large amount of carbs there too, though with the volume of work you are doing you probably need the energy.
Love the approach and commitment brother, but if you are feeling a bit depleted then pulling the amount you are doing back a tad might be the go.

 

[Pagan]

653 carbs a bit much, how do you feel? @Pagan

I feel good brother I'll keep the carbs down most days I just have these days every now and again we're I just want to eat

 

[Pagan]

Moving well brother, bit thay is a lot of volume. Could drop some of the curl variations off as the biceps will still be getting hit with all the rows.
I would keep the preachers and hammer curls in and drop the others.

At the end of the day though it all comes down to how well your recovering.
If recovery is strong. Fatigue isnt present and logbook prorgress is still moving fowards productivity then its all good. But would be wise to guage those metrics.

Keep grinding brother

Thanks brother I'll keep that in mind

 

[Pagan]

That is a really large amount of volume for Back and Bi's bro. Then you add 45 minutes of cardio to this. That is unbelievable commitment to the program. Large amount of carbs there too, though with the volume of work you are doing you probably need the energy.
Love the approach and commitment brother, but if you are feeling a bit depleted then pulling the amount you are doing back a tad might be the go.

Thanks brother

 

[waggat]

Daily log (83.7kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am 2 eggs on toast (418)
11am peanut butter sandwich (424)
Psyllium husk and ACV
1pm loin pork chop with rice (478)
3pm cup of tea protein bar muesli and fibre biscuits (512)
Psyllium husk and ACV
6pm chicken Caesar salad wrap (539)
9pm 2 serves of yoghurt (188)

Training
Legs abs
4x seated leg press 160 kg @14,14,12,10
3 x hamstring curl dropset 50kg@12,45 kg@10,40kg@10
3 x leg extension 50kg @20
3 x weighted lunges 10 kg dumbbells @18
3x weighted decline bench crunches 20kg @14 Superset with cable ab machine 40 kg @12
2x Decline bench leg raises @20
2 X hanging leg raises @12
1 min plank followed by 1 min hollow sit

30 min inclined treadmill moderate walking pace

Training always done in the morning cardio in the afternoon when I take kids to the gym

Nice leg and abs workout mate. Good selection and number of exercises.

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

Definitely too much with this workout. You certainly don't need four bicep exercises. Even when people train bi's with tri's they typically limit it to three of each.

I'd maybe go around this much:

3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
3x hammer curls 15kg @18,16
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

 

[Pagan]

Nice leg and abs workout mate. Good selection and number of exercises.

Definitely too much with this workout. You certainly don't need four bicep exercises. Even when people train bi's with tri's they typically limit it to three of each.

I'd maybe go around this much:

3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
3x hammer curls 15kg @18,16
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Thanks brother much appreciated

 

[BeMe]

Daily log (83.6kg)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630am breakfast smoothie (993)
9am creamed rice with whey isolate (715)
Psyllium husk and ACV
12pm tuna brown rice (648)
2pm creamed rice with whey protein (715)
4pm cup of tea protein bar fibre biscuits (434)
Psyllium husk and ACV
6pm chicken rice cauliflower broccoli (689)
9pm 2 serves of yoghurt

Training back biceps
3 x wide grip pull ups @12,10,10
2 X neutral grip wide pull downs 80kg@14,12
2x seated row 70kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14 superset with bent over supinated grip 40kg @18
3x Straight bar bicep curls 30kg @12 superset 10kg dumbbells @16
2x single arm preacher curls 10kg@14
2x ez bar curls 25kg @16
3x hammer curls 15kg @18,16
Superset pronate grip bar curls 20kg @12
2x Chin ups @10,12
3x back extension 38kg kettle @14,1614
3x shoulder shrugs 25 kg @14

Cardio 45 minutes incline treadmill moderate walking

Wow that's a ton of volume. Hardcore workout bro

 

[LevButlerov]

I feel good brother I'll keep the carbs down most days I just have these days every now and again we're I just want to eat

some days look major up on carbs

 

[Pagan]

I do have a extremely high metabolism I feel like I am maintaining around 15% body fat but will be very mindful of carbs from day to day thanks brother

 

[Trenhead3cc]

Training hard! Good to see

 

[Pagan]

Daily log (83.9)

Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630pm breakfast smoothie (993)
930am 2 eggs on toast (418)
11am creamed rice with whey (714)
Husk and ACV
1pm tuna brown rice (438)
3pm cup of tea protein bar muesli (498)
Husk and ACV
6pm chicken pasta bake (523)
9pm 2 serves of yoghurt (188)

No training today had a heap of yard work to do so spent 2 hours mowing and and hour trimming and cutting trees.

Went for a walk 60 min moderate pace

 

[LevButlerov]

Daily log (83.9)

Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
630pm breakfast smoothie (993)
930am 2 eggs on toast (418)
11am creamed rice with whey (714)
Husk and ACV
1pm tuna brown rice (438)
3pm cup of tea protein bar muesli (498)
Husk and ACV
6pm chicken pasta bake (523)
9pm 2 serves of yoghurt (188)

No training today had a heap of yard work to do so spent 2 hours mowing and and hour trimming and cutting trees.

Went for a walk 60 min moderate pace

good day today keeping it high still

 

[Pagan]

good day today keeping it high still

It was over again I feel like I can use the extra thou ATM I'm strictly monitoring my weight, body composition(look) and body fat so if I see an increase I'll drop it back does this sound ok brother

 

[LevButlerov]

It was over again I feel like I can use the extra thou ATM I'm strictly monitoring my weight, body composition(look) and body fat so if I see an increase I'll drop it back does this sound ok brother

lets keep checking closely on weight

 

[Pagan]

Will do brother

 

[Pagan]

Daily log (84.2)
Diet
7am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
730am breakfast smoothie (993)
11am creamed rice with whey protein (682)
130pm Husk and ACV
2pm chicken pasta (516)
4pm cup of tea protein bar ham salad sandwich (646)
6pm husk and ACV
630pm chicken breast with rice (523)
9pm 2 serves of yoghurt (188)

I've had a couple day training off getting the kids ready to return back to school
Start back tomorrow with leg day

Kept my daily cardio up with an hour walk

 

[Kopite67]

Daily log (84.2)
Diet
7am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
730am breakfast smoothie (993)
11am creamed rice with whey protein (682)
130pm Husk and ACV
2pm chicken pasta (516)
4pm cup of tea protein bar ham salad sandwich (646)
6pm husk and ACV
630pm chicken breast with rice (523)
9pm 2 serves of yoghurt (188)

I've had a couple day training off getting the kids ready to return back to school
Start back tomorrow with leg day

Kept my daily cardio up with an hour walk

Nice update brother

 

[LevButlerov]

Daily log (84.2)
Diet
7am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
730am breakfast smoothie (993)
11am creamed rice with whey protein (682)
130pm Husk and ACV
2pm chicken pasta (516)
4pm cup of tea protein bar ham salad sandwich (646)
6pm husk and ACV
630pm chicken breast with rice (523)
9pm 2 serves of yoghurt (188)

I've had a couple day training off getting the kids ready to return back to school
Start back tomorrow with leg day

Kept my daily cardio up with an hour walk

good food today how much cream of rice you talking about 200 grams carbs? @Pagan

 

[Pagan]

97g carbs 34 protein 18 fat
That'll be my meal prep and plan for each day might swap chicken for tuna and dinner meats will vary day to day but I'm going to keep it simple and consistent.
Thanks brothers

 

[Pagan]

97g carbs 34 protein 18 fat
That'll be my meal prep and plan for each day might swap chicken for tuna and dinner meats will vary day to day but I'm going to keep it simple and consistent.
Thanks brothers

I make the creamed rice my self from scratch tablespoon of honey substitute for sugar and add whey cinnamon and nutmeg once cooled I make 6 servings at a time.

 

[LevButlerov]

97g carbs 34 protein 18 fat
That'll be my meal prep and plan for each day might swap chicken for tuna and dinner meats will vary day to day but I'm going to keep it simple and consistent.
Thanks brothers

nice lets see how you do @Pagan

I make the creamed rice my self from scratch tablespoon of honey substitute for sugar and add whey cinnamon and nutmeg once cooled I make 6 servings at a time.

you have pictures? we need them

 

[Pagan]

nice lets see how you do @Pagan

you have pictures? we need them

Of the creamed rice

 

[Pagan]

Minus two serves

 

[LevButlerov]

Minus two serves

not bad needs some protein powder

 

[Pagan]

How much I've got it at 34g per serving

 

[Pagan]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

 

[Pagan]

Daily macros

 

[Kopite67]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

Nice update brother

 

[LevButlerov]

How much I've got it at 34g per serving

got what?

 

[LevButlerov]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

Daily macros

you can get to 270 protein easy here @Pagan

 

[stevesmi]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

@Pagan you're never going to go wrong with this type of training session. Nothing better than a nice leg day and nothing better than really trashing them.

 

[Pagan]

got what?

The creamed rice has 34g protein per serve should I increase this and to how much per serve

 

[Pagan]

@Pagan you're never going to go wrong with this type of training session. Nothing better than a nice leg day and nothing better than really trashing them.

Thanks brother

 

[stevesmi]

Thanks brother

Yep it's a tough workout man.

 

[LevButlerov]

The creamed rice has 34g protein per serve should I increase this and to how much per serve

50 grams if you can

 

[Pagan]

50 grams if you can

Yeah not a problem thankyou brother

 

[LevButlerov]

Yeah not a problem thankyou brother

awesome

 

[Mobster]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

Decent leg session

 

[Pagan]

Decent leg session

Thanks brother

 

[Pagan]

Daily log (84.2kg)

Diet

6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV

7am breakfast smoothie (993)

10am creamed rice (682)

Husk and ACV

1pm chicken rice (516)

3pm cup of tea protein bar muesli bar and fibre biscuits (498)

Husk and ACV

6pm mince beef mash potato and veggies (624) cottage pie

9pm 2 serves of yoghurt (188)



Training chest shoulders triceps

3 x incline dumbbell press 25kg@ 12

3x shoulder press 22.5 kg@ 14

3 x weighted dips 15kg @12

3 x
lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 7.5@14
2 X rear delt kickbacks 10kg @18
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill moderate walking pace

 

[ceo]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

Bros, you pumpin' that iron like a madman! Really good leg day. I like how you start out hitting the hamstrings and quads with those presses and then you do the curls as well. That's good. @Pagan

 

[Ulter]

Daily macros

Nice updates on this. @Pagan I think your calories are pretty good at 3,100. You could always try cycling them a little higher or a little lower and see how you do.

 

[2Thick]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

@Pagan diet is looking good. i love me some ACV. it works great and you can def add it to salad or just drink it

 

[Kopite67]

Daily log (84.2kg)

Diet

6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV

7am breakfast smoothie (993)

10am creamed rice (682)

Husk and ACV

1pm chicken rice (516)

3pm cup of tea protein bar muesli bar and fibre biscuits (498)

Husk and ACV

6pm mince beef mash potato and veggies (624) cottage pie

9pm 2 serves of yoghurt (188)



Training chest shoulders triceps

3 x incline dumbbell press 25kg@ 12

3x shoulder press 22.5 kg@ 14

3 x weighted dips 15kg @12

3 x
lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 7.5@14
2 X rear delt kickbacks 10kg @18
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill moderate walking pace

Quality update brother

 

[ROIDDERS]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

This creamed rice stuff sounds really good and you're getting good carbs and calories from it. And I like your training routine. You're really hitting the hanging leg raises nicely and the planks as well. @Pagan

 

[ballin2504]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

@Pagan very nice training day and some really good food choices!

 

[Pagan]

Thankyou brothers

 

[RoySimpson]

Daily log (83.9)
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm chicken salad roll (437)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm mince beef rice and veggies (513)
9pm 2 serves of yoghurt (188)

Training legs abs
4x seated leg press 160kg@16,14&200kg@12,10
3 x hamstring curls 50kg @14,12,12
3x leg extension 60kg@20,18,18
2x weighted lunges 20kg @12
2x weighted crunches 20kg @18 superset
Ab machine 40kg @14
3x hanging leg raises @16
2x 1 min plank followed by 1 min hollow hold
Cardio 30 min inclined treadmill moderate walking pace

@Pagan Great update and log bro! Keep it going!

 

[Pagan]

Daily log (83.7(
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm chicken breast and salad (429)
9pm 2 serves of yoghurt (188)

Training back biceps
3 x close grip pull ups @16,14,12
Last set superset with 80kg wide grip pull down
2x seated rows 75kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14
3 x straight bar bicep curls 30kg @12 superset with dumbbell bicep curls 12.5kg@12
3x preacher curls 25kg ezcurl bar@16
3x hammer curls 15kg @16
2x back extension 38kg kettle @18
3x shrugs 30kg@12

Cardio 30 min inclined treadmill moderate walking pace

 

[Kopite67]

Daily log (83.7(
Diet
6am vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (682)
Husk and ACV
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm chicken breast and salad (429)
9pm 2 serves of yoghurt (188)

Training back biceps
3 x close grip pull ups @16,14,12
Last set superset with 80kg wide grip pull down
2x seated rows 75kg @14
3x bent over rows 60kg @14
2x upright rows 40kg @14
3 x straight bar bicep curls 30kg @12 superset with dumbbell bicep curls 12.5kg@12
3x preacher curls 25kg ezcurl bar@16
3x hammer curls 15kg @16
2x back extension 38kg kettle @18
3x shrugs 30kg@12

Cardio 30 min inclined treadmill moderate walking pace

Quality update brother

 

[Pagan]

Fresh batch creamed rice
110g carbs 56g protein 18g fat
Post workout meal

 

[LevButlerov]

Fresh batch creamed rice
110g carbs 56g protein 18g fat
Post workout meal

nice

 

[Pagan]

Daily log (83.6)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm loin pork chop sweet potato broccoli cauliflower (648)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training legs abs
4x leg press 160kg @16,14 ,200kg @12
2 X weighted lunges 20kg bar @ 14
2x calf raises done on leg press 160kg@16, 120kg@20
3 x hamstring curls 50kg @14 superset left side calf raises body weight (left side looking a bit smaller than right calf)
3 x quad extension 60kg@20,18,18
3 x weighted crunches 20kg @20 superset hanging leg raises @12
2x cable crunch machine 50 kg @ 18
2x 1 min plank followed by 1 min hollow hold

Cardio 45 minutes walking moderate pace

 

[Kopite67]

Daily log (83.6)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm loin pork chop sweet potato broccoli cauliflower (648)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training legs abs
4x leg press 160kg @16,14 ,200kg @12
2 X weighted lunges 20kg bar @ 14
2x calf raises done on leg press 160kg@16, 120kg@20
3 x hamstring curls 50kg @14 superset left side calf raises body weight (left side looking a bit smaller than right calf)
3 x quad extension 60kg@20,18,18
3 x weighted crunches 20kg @20 superset hanging leg raises @12
2x cable crunch machine 50 kg @ 18
2x 1 min plank followed by 1 min hollow hold

Cardio 45 minutes walking moderate pace

Nice update bro. Solid leg workout

 

[LevButlerov]

Daily log (83.6)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm loin pork chop sweet potato broccoli cauliflower (648)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training legs abs
4x leg press 160kg @16,14 ,200kg @12
2 X weighted lunges 20kg bar @ 14
2x calf raises done on leg press 160kg@16, 120kg@20
3 x hamstring curls 50kg @14 superset left side calf raises body weight (left side looking a bit smaller than right calf)
3 x quad extension 60kg@20,18,18
3 x weighted crunches 20kg @20 superset hanging leg raises @12
2x cable crunch machine 50 kg @ 18
2x 1 min plank followed by 1 min hollow hold

Cardio 45 minutes walking moderate pace

I love your food stability pork chop and sweet potato havent seen a meal like this in a while very nice @Pagan
good leg press work 200kgs!



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Trenhead3cc]

Nice workout, love the 45min low intensity cardio at the end

 

[Dreamer]

Fresh batch creamed rice
110g carbs 56g protein 18g fat
Post workout meal

Perfect post workout meal.

 

[waggat]

Daily log (83.6)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm loin pork chop sweet potato broccoli cauliflower (648)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training legs abs
4x leg press 160kg @16,14 ,200kg @12
2 X weighted lunges 20kg bar @ 14
2x calf raises done on leg press 160kg@16, 120kg@20
3 x hamstring curls 50kg @14 superset left side calf raises body weight (left side looking a bit smaller than right calf)
3 x quad extension 60kg@20,18,18
3 x weighted crunches 20kg @20 superset hanging leg raises @12
2x cable crunch machine 50 kg @ 18
2x 1 min plank followed by 1 min hollow hold

Cardio 45 minutes walking moderate pace

Nice leg workout mate. Good number and selection of exercises. Must have been a nice pump/burn with the high rep leg extensions!

Meals look good too.

 

[Pagan]

I love your food stability pork chop and sweet potato havent seen a meal like this in a while very nice @Pagan
good leg press work 200kgs!



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Thanks brother I'm trying to keep it consistent with subtle changes mainly lunch and dinner for a bit of variety

 

[Pagan]

Nice leg workout mate. Good number and selection of exercises. Must have been a nice pump/burn with the high rep leg extensions!

Meals look good too.

It is that's whyt I start hi reps gets the blood in

 

[Pagan]

Daily log (83.7)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm chicken pasta olive oil and sundries tomatoes (516)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Rest day
Cardio 45 minutes incline treadmill moderate walking pace

 

[LevButlerov]

Thanks brother I'm trying to keep it consistent with subtle changes mainly lunch and dinner for a bit of variety

stay strong and consistent

 

[LevButlerov]

Daily log (83.7)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm chicken pasta olive oil and sundries tomatoes (516)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Rest day
Cardio 45 minutes incline treadmill moderate walking pace

diet is on point

 

[Tiger Salman Khan]

Daily log (83.7)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
10am creamed rice (751)
Husk and ACV teaspoon salt
1pm tuna brown rice (587)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm chicken pasta olive oil and sundries tomatoes (516)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Rest day
Cardio 45 minutes incline treadmill moderate walking pace

@Pagan good updates....keep going........

 

[Pagan]

thanks to you @LevButlerov and the lads my apologies it's taken so long but all your input and knowledge has been much appreciated many thanks

 

[Pagan]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

 

[Kopite67]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

Great update bro. Huge volume in that session, must have been cooked by the end of it especially dropping in a couple of supersets.

 

[Pagan]

Great update bro. Huge volume in that session, must have been cooked by the end of it especially dropping in a couple of supersets.

Definitely feeling it today love it

 

[LevButlerov]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

steady really good chest dips today

 

[stevesmi]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

@Pagan looks really good on this. This is a good layout of the food you're eating. I definitely am a big fan of Porterhouse. That's my favorite steak.

 

[ceo]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

Bros, the cardio definitely looks solid. I like the weight training session. It's really good and I like the body weight dips. That's how you should do it. @Pagan

 

[2Thick]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

One of the hardest things to do is have a consistent diet and training. @Pagan you are showing that it can definitely be done. So far, so good on this log. You keep this up; you're gonna have tremendous results.

 

[Ulter]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

@Pagan that's definitely some hearty meals right there. This creamed rice stuff sounds really good. I might have to look into getting it. I guess it's sort of like oatmeal.

 

[ROIDDERS]

Daily log (84.2)
Diet
6am 1 ltr water teaspoon salt vitamins Omega-3 probiotics ashwagandha psyllium husk and ACV
7am breakfast smoothie (993)
11am creamed rice (751)
Husk and ACV teaspoon salt
1pm chicken pasta sun-dried tomatoes olive oil (612)
3pm cup of tea protein bar muesli bar and fibre biscuits (498)
Husk and ACV
6pm porterhouse steak sweet potato broccoli cauliflower (674)
Teaspoon salt
9pm 2 serves of yoghurt (188)

Training chest shoulders triceps (830am-1030am)

3 x incline dumbbell press 25kg@ 12
3x shoulder press 22.5 kg@ 14
3 x weighted dips 15kg @12
3 x lateral raises dropset 10kg @10 ,7.5kg@10,5kg@12
2 X front raises 15kg plate@14
2 X rear delt kickbacks 12.5kg @20
3 x tricep extensions 35kg@12 superset rope extensions 15kg@16
3x overhead tricep extension 22.5kg@14
3 x single side tricep extension 10kg@16 each arm
Hi to low cable flys dropset 20kg @12,17.5kg@10,15kg@10
2x Body weight dips full ROM deep stretch emphasis on chest not triceps

Cardio 45 minutes incline treadmill (415pm-5pm)

Best thing you did here is the high-quality food and also finishing out with some good cardio. That is a good strategy. @Pagan