Approved Log My Journey to Shredded Physique Log

[RoidRage69]

Nothing wrong with that workout. Perfect exercise selection.

 

[Npcclassicphysique champ]

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs
Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Breakfast, Egg white 400grams & Overnight oats
Lunch, Rice & 250grams of Roasted chicken
Dinner, 300gram eye fillet with veggies

good to see you update us, you adding anymore fats to the diet? @powerlifts

training HARD i see those legs pumped post lunges

 

[powerlifts]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 6 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams eye fillet

Cardio: 6km Jog & 40 push-ups every 1km

 

[LevButlerov]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 6 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams eye fillet

Cardio: 6km Jog & 40 push-ups every 1km

@powerlifts training looks same but you trying hard the cardio, you jogging outside or treadmill?

stay training hard

 

[stevesmi]

Nothing better than a fun back day

 

[Mobster]

Nice solid back workout

 

[JasonPriest]

you should also throw in some fish here and there as well wild fish is good

 

[BodyMonster34]

bro nice you getting some red meat

 

[JasonPriest]

definitely go with the full eggs they're much healthier

 

[Wootoom]

egg whites are just a process type of egg

 

[Vadim Fedorov]

overall I like your diet it's very clean

 

[2Thick]

I would add some vegetables to your diet add some more

 

[e2]

add some fruit it's good fiber and helps with digestion things like pineapple

 

[Ulter]

yes overall diet looks on point but add some more fruits and veggies

 

[chesty]

nice job on the volume of the training

 

[ROIDDERS]

I got nauseous just reading this type of workout very intense

 

[ceo]

Bros very nice volume on that leg day that's how it's done

 

[Noah Wixx]

Back day is my favorite day

 

[ballin2504]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 6 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams eye fillet

Cardio: 6km Jog & 40 push-ups every 1km

Great training update

 

[RoySimpson]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 6 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams eye fillet

Cardio: 6km Jog & 40 push-ups every 1km

@powerlifts Food is on point! Love a good back & bi's day!

 

[Tiger Salman Khan]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 6 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams eye fillet

Cardio: 6km Jog & 40 push-ups every 1km

@powerlifts amazing numbers bro.......

 

[powerlifts]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

5km Jog & 40 push-ups every 1km

Breakfast: 350gram Egg White Omelette, 1/2 an Avocado, 2 Wholemeal Toast
Lunch: 350gram Poached Chicken, 250gram Rice
Dinner: 350gram Chicken Breast Crumbed, Steamed Veggies

 

[Npcclassicphysique champ]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

5km Jog & 40 push-ups every 1km

Breakfast: 350gram Egg White Omelette, 1/2 an Avocado, 2 Wholemeal Toast
Lunch: 350gram Poached Chicken, 250gram Rice
Dinner: 350gram Chicken Breast Crumbed, Steamed Veggies

@powerlifts you just do 3 meals? thats hardcore
can you do oatmeal in AM instead of toast?

training strong bro

 

[powerlifts]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

 

[LevButlerov]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

@powerlifts staying on point with squats I like it, strong

 

[stevesmi]

Nice job on the leg workouts keep it up

 

[Mobster]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

The whole thing is a workout. Looks good.

 

[25homes]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Nice

 

[Austin316]

One hell of a job on this training

 

[sambee38]

anything fun going on this weekend

 

[BookerTNY]

hopefully you can push hard for a Sunday workout

 

[Arabian]

food looks good you're getting good quality nutrition

 

[Zyglamail]

keep the pictures coming we want to see more yummy food

 

[Shrine]

good job keeping the diet clean and healthy

 

[caligirl85]

this training sounds really good and on point

 

[zedhed]

much respect on this I like your progress keep it up

 

[ballin2504]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Still looks like a solid workout

 

[Noah Wixx]

Keep getting after it

 

[powerlifts]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 5 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams Rib Eye

Cardio: 8km Jog

 

[RoySimpson]

Had to rush today and left out a few workouts.

Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

@powerlifts these are some solid lifts right here!

 

[Eddie Haskell]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 5 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 250grams Rice & 350grams Rib Eye

Cardio: 8km Jog

@powerlifts very steady man but 350grams rib eye any pics?

 

[stevesmi]

excellent work my man keep it up nice back day

 

[powerlifts]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

 

[Npcclassicphysique champ]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

@powerlifts staying real steady on this bro

you getting stronger?

 

[powerlifts]

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs
Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Breakfast, 5 eggss & overnight oats
Lunch, Rice & 300grams of Breast chicken
Dinner, 350gram Salmon

 

[LevButlerov]

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs
Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Breakfast, 5 eggss & overnight oats
Lunch, Rice & 300grams of Breast chicken
Dinner, 350gram Salmon

walking lunges? impressive weights @powerlifts
food is very clean, just 3 meals? no protein shakes?

 

[stevesmi]

excellent leg day I really respect it

 

[Mobster]

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs
Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Breakfast, 5 eggss & overnight oats
Lunch, Rice & 300grams of Breast chicken
Dinner, 350gram Salmon

Little bit too much - esp with it being legs etc - in one session. Split it up

 

[zedhed]

Excellent updates as usual keep it up

 

[caligirl85]

food looks on point you're being consistent

 

[Shrine]

nice protein and clean carbs

 

[Zyglamail]

I love what you're doing here you're making us all proud

 

[Arabian]

keep up the good work my man I love the updates

 

[BookerTNY]

workouts are simple and on point

 

[sambee38]

I love that you're building some good consistency with your training

 

[Austin316]

very proud of you man your diet and your training is consistent and on point

 

[RoySimpson]

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs
Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs
Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs
Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand
Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs
Leg Extensions:4 sets 12 reps 75kgs, 10 reps 75kgs, 10 reps 80kgs, 10 reps 80kgs
Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs
Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

Breakfast, 5 eggss & overnight oats
Lunch, Rice & 300grams of Breast chicken
Dinner, 350gram Salmon

@powerlifts Awesome log right here!

 

[ballin2504]

That’s a good leg day

 

[powerlifts]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 5 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 300grams Rice & 300grams Scotch Fillet

Cardio: 4km Quick Jog

 

[Eddie Haskell]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 5 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 300grams Rice & 300grams Scotch Fillet

Cardio: 4km Quick Jog

4k good job, you do pre training warm up?
clean food today @powerlifts

 

[Tiger Salman Khan]

Back & Bi's

Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs
Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs
Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs
Shrugs: 6 sets 35kg DB
Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps 40kgs, 10 reps 40kgs
DB Hammer Curls:3 sets 12 reps 15kgs, 10 reps 20kgs, 10 reps 20kgs
Preacher Curls:3 sets 12 reps 30kgs, 10 reps 30kgs, 10 reps 30kgs


Breakfast, 5 Eggs, 35g Creamy Rice with 300mls Full cream milk
Lunch, 350grams of Poached Chicken, 1/2 AVO with 350grams Rice
Dinner, 300grams Rice & 300grams Scotch Fillet

Cardio: 4km Quick Jog

@powerlifts Amazing numbers bro....good work..........

 

[Noah Wixx]

Excellent work so far

 

[powerlifts]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

Breakfast: 300grams egg whites omelette, cream of rice 250grams,
Lunch: 400grams Chicken Shawarma + 300gram Rice
Dinner: 350gram Scotch Fillet, Steamed Veges

Cardio: 6km jog

 

[Eddie Haskell]

Chest & Triceps

Flat Bench
4 sets, 8 to 12 reps
Weight: 95-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline bench
4 sets, 8-12 reps
Weight: 70-90 kg

Peck Deck
4 sets, 10-12 reps
Weight: 55kg - 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

Breakfast: 300grams egg whites omelette, cream of rice 250grams,
Lunch: 400grams Chicken Shawarma + 300gram Rice
Dinner: 350gram Scotch Fillet, Steamed Veges

Cardio: 6km jog

@powerlifts big days but you planning to go up in volume man?

food, 3 meals, no shakes?

 

[motterbug]

Can you post a physique update?