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Approved Log My Pre-cycle Diet Training Log

Took my polymer exam in the morning, so no fasted cardio. Anyway, I walked for about 30 minutes to uni; I'll count that as my cardio.

Afternoon Workout
Monday, 11 December 2023 at 15:47

Lat Pulldown (Cable)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]

CHEST
Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 60 kg × 15

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 12
Set 2: 20 kg × 12
Set 3: 24 kg × 8

Chest Press (Machine)
Set 1: 40 kg × 10
Set 2: 40 kg × 10

Cable Crossover
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 5 kg × 10
Set 4: 15 kg × 10
Set 5: 15 kg × 10
Set 6: 15 kg × 10 [Drop Set]
Set 7: 10 kg × 10 [Drop Set]

Chest Press (Machine)
Set 1: 40 kg × 10
Set 2: 20 kg × 20

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 10 kg × 20

TRI SUPER CETS (one lateral head/ one long head)
Triceps Extension
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 15 kg × 10
Set 4: 12,5 kg × 20

Triceps Extension (Cable)
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 5 kg × 10
Set 4: 5 kg × 20

FRONT
Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 20 kg × 20

MID
Lateral Raise (Dumbbell)
Set 1: 12 kg × 30 [Drop Set] 12*15/10*5/8*5/6*5
Set 2: 12 kg × 30 [Drop Set]
Set 3: 4 kg × 30

Leg
Leg Extension (Machine)
Set 1: 20 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12

Core
Decline Crunch
Set 1: 12 reps
Set 2: +20 kg × 12
Set 3: +20 kg × 10
Set 4: 20 reps

Cycling (Indoor)
Set 1: 15 km | 0:30
 
8/12 LOG
Immaculate Conception Day so my gym didn't open.
30min fasted cardio.

diet:
50g oatmeal
500g chicken breast
250g rice
4 eggs
50g nuts
90carbs 140 protein 50fats
lil rest day for you bro
 
Took my polymer exam in the morning, so no fasted cardio. Anyway, I walked for about 30 minutes to uni; I'll count that as my cardio.

Afternoon Workout
Monday, 11 December 2023 at 15:47

Lat Pulldown (Cable)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]

CHEST
Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 60 kg × 15

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 12
Set 2: 20 kg × 12
Set 3: 24 kg × 8

Chest Press (Machine)
Set 1: 40 kg × 10
Set 2: 40 kg × 10

Cable Crossover
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 5 kg × 10
Set 4: 15 kg × 10
Set 5: 15 kg × 10
Set 6: 15 kg × 10 [Drop Set]
Set 7: 10 kg × 10 [Drop Set]

Chest Press (Machine)
Set 1: 40 kg × 10
Set 2: 20 kg × 20

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 10 kg × 20

TRI SUPER CETS (one lateral head/ one long head)
Triceps Extension
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 15 kg × 10
Set 4: 12,5 kg × 20

Triceps Extension (Cable)
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 5 kg × 10
Set 4: 5 kg × 20

FRONT
Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 20 kg × 20

MID
Lateral Raise (Dumbbell)
Set 1: 12 kg × 30 [Drop Set] 12*15/10*5/8*5/6*5
Set 2: 12 kg × 30 [Drop Set]
Set 3: 4 kg × 30

Leg
Leg Extension (Machine)
Set 1: 20 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12

Core
Decline Crunch
Set 1: 12 reps
Set 2: +20 kg × 12
Set 3: +20 kg × 10
Set 4: 20 reps

Cycling (Indoor)
Set 1: 15 km | 0:30
@co8ba this polymer exam what did you do there? tell us

great training day PUSH up the volume
 
nice man I'm so proud of you for getting a excellent education that's going to pay off in life like you wouldn't believe

without my education I have no clue where I would be right now
 
nice man I'm so proud of you for getting a excellent education that's going to pay off in life like you wouldn't believe

without my education I have no clue where I would be right now
❤️ ❤️ ❤️
 
@co8ba this polymer exam what did you do there? tell us

great training day PUSH up the volume
It's about the durability of polymers, something like Griffith's fracture theory, modern fracture design criteria, source of strength reduction, etc.

Will push more next time
 
Forgot bout yesterday's diet
4 eggs
500g chicken breast
50g sweet potato
250g rice
70g nuts
150 protein 60 fats 80 carbs

354d4355ca74a9523ab2bb0b8237889.jpg
 
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mobster pushing everybody today in the logs
 
how you do on your exam?
 
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