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keep up the good work man you're looking really good
I think it's mandatory to do cardio before you hit your legs this way your nice and warmed up
bro red meat gets a positive grade from me
@Zacel Awesome food right here!
Always nice to see a good steak and eggs picture! 2 key foods.
Back and biceps
Wide grip late pull downs
Setting 13 reps 12 10 7
Seated wide row
Setting 6 reps 11 10 9
Netrual close grip lay pull down
Setting 10 reps 11 11 9
Close grip seated row
Setting 5 reps 11 10 10
Straight arm pull downs
Setting 8 reps 14 10 8
Ezi bar Cabel curls
Reps 22 19 15
Dumber hammer curls
12.5kg reps 12 12 12
Wide grip late pull downs
Setting 13 reps 12 10 7
Seated wide row
Setting 6 reps 11 10 9
Netrual close grip lay pull down
Setting 10 reps 11 11 9
Close grip seated row
Setting 5 reps 11 10 10
Straight arm pull downs
Setting 8 reps 14 10 8
Ezi bar Cabel curls
Reps 22 19 15
Dumber hammer curls
12.5kg reps 12 12 12
Your meals look good man
Shoulders
Cabel laterals
Setting 3 reps 13 13 12 12
10kg Dumbbell lateral rasies
Reps 14 13 12 12
Wide grip upright rows 40kg
Reps 12 10 11 9
Standing reverse cable flat
Setting 2 reps 16 15 15 14 13
Shrugs 60kg reps 20 18 19 16
Seated reverse peck dec
Setting 9 reps 15 15 13 12
Cabel laterals
Setting 3 reps 13 13 12 12
10kg Dumbbell lateral rasies
Reps 14 13 12 12
Wide grip upright rows 40kg
Reps 12 10 11 9
Standing reverse cable flat
Setting 2 reps 16 15 15 14 13
Shrugs 60kg reps 20 18 19 16
Seated reverse peck dec
Setting 9 reps 15 15 13 12
So good
Cheers mate I always warm up every session I just don’t add that part to log but I’ve never stretched after
I'd have you do ONE side lateral movement only
@Mobster i do single raises with the cabels booth arms with the dumbels
gonna definitely copy some of these meals you're putting together
bro nice beef ribs my favorite
seeing some solid protein there with your foods
@Zacel Good updates so far bro........
@Zacel solid workout right here!
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.
LevButlerov
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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
LevButlerov
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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
LevButlerov
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@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?
LevButlerov
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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!
I always love to see your meal pics. I am a huge fan of how you eat.
keep up the good work man I like the cable hammer curls that's fun
that's good that you're adjusting your grips on the training
bro keep up the good work!
That steak looks awesome
@Zacel Meal looking nice man........
Bone me some ribs!!
a burrito can be perfectly fine just depends on the type of rap they use
bro nice grilling ribs that's a real man lunch right there
I like to eat the ribs and then give the bones to my dogs
Ribs on the BBQ are so good man.
@Zacel looks incredible!
Them ribs look amazing
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