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The Foods looking good man
Pretty Shaw I’ve got a hiatal hernia in a few places of my stomach I’ve had a bit of pain in my grind I thought it was a strained hip flexor but now the pains started shooting into my nuts similar ache after u gets ur nuts hit and I’ve noticed a few lines running across my stomach ones about 2 inches long if tense my core it kinda pops out any one experienced these symptoms
Go see a doctor and find out what they say.
hard to say, you should go check with doctor asap this might be serious @Zacel
but post up a picture of it for us to see please
@LevButlerov nai u can’t them just when u tense ur core and fell around there a couple of lines
Good work
can you try to flex and pic it?
Chest and triceps
Incline dumber press 40kg
reps 14 12 8 30kg 8
Flat barbel bench 80 kg
Reps 10 10 9
Dips 19 16 12
Standing high to low cables flys
Setting 4 reps 13 11 11 9
Seated peck flys
Setting 7 reps 12 11
Seated over head cable extensions
Setting 9 reps 18 14 13
Rope push downs
Setting 4 reps 13 12 11
Ezibar Cabel push downs
Setting 8 reps 12 10 10
Incline dumber press 40kg
reps 14 12 8 30kg 8
Flat barbel bench 80 kg
Reps 10 10 9
Dips 19 16 12
Standing high to low cables flys
Setting 4 reps 13 11 11 9
Seated peck flys
Setting 7 reps 12 11
Seated over head cable extensions
Setting 9 reps 18 14 13
Rope push downs
Setting 4 reps 13 12 11
Ezibar Cabel push downs
Setting 8 reps 12 10 10
@Zacel good calories but lets push fats up by about 10 grams and protein by 20 if you can
training I like the rope push downs but 4 sets you mean not reps right?
@LevButlerov settimg 4 on the machine it’s like 4 plates dosent have kg or pound option on our cables@Zacel good calories but lets push fats up by about 10 grams and protein by 20 if you can
training I like the rope push downs but 4 sets you mean not reps right?
ah ok now thats clear
I'd need a bit more lol
Back and biceps
Barbel rows 80kg reps 13 13 11 8
Wide grip seated row
Setting 5 reps 13 12 12 9
Single arm natural grip row
Setting 12 reps 12 12 12
Wide grip lay pull downs
Setting 9 reps 11 10 9
Face pulls
Setting 9 reps 12 11 9
Seated preachers
20 kg reps 19 18 15
Standing wide grip curls
20kg reps 16 15 13
Cables Hamer curls with ropes
Setting 3 reps 17 16 15
Barbel rows 80kg reps 13 13 11 8
Wide grip seated row
Setting 5 reps 13 12 12 9
Single arm natural grip row
Setting 12 reps 12 12 12
Wide grip lay pull downs
Setting 9 reps 11 10 9
Face pulls
Setting 9 reps 12 11 9
Seated preachers
20 kg reps 19 18 15
Standing wide grip curls
20kg reps 16 15 13
Cables Hamer curls with ropes
Setting 3 reps 17 16 15
@Zacel that breakfast is bomb!
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