Approved Log My Pre-cycle Diet Training Log

[MONSTRO]

monstro says keep up the good work with the food

 

[Vadim Fedorov]

Keep up with the fasted cardio it works great

 

[2Thick]

nice leg routine and that is a lot of volume

 

[e2]

great leg workout if you can't walk the next day you know you did it right

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I like how you mix up your legs and your upper body in the same workout

 

[chesty]

nice workout man you can definitely get a lot of progress with that

 

[ROIDDERS]

you hit your quadriceps hot and heavy

 

[ceo]

Bros we are proud of you keep up the good work

 

[Noah Wixx]

Try adding in some additional core work, while the Hanging Leg Raises are great, much more that goes into core work, add in a medicine ball for added weight, also torso rotation with a 25lb plate works excellent for oblique work, or you can take a bar and set it on your back like you are squatting sit on a bench and do Ab rotations while controlling the breathing it's a great workout for abs because you can get a full rotation each side.

 

[co8ba]

Try adding in some additional core work, while the Hanging Leg Raises are great, much more that goes into core work, add in a medicine ball for added weight, also torso rotation with a 25lb plate works excellent for oblique work, or you can take a bar and set it on your back like you are squatting sit on a bench and do Ab rotations while controlling the breathing it's a great workout for abs because you can get a full rotation each side.

will try thanks

 

[co8ba]

30min fasted cardio
Midday Workout
Tuesday, 23 January 2024 at 13:36
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: 85 kg × 6
Set 5: 80 kg × 7
Set 6: 80 kg × 14 [Drop Set]
Set 7: 60 kg × 14

Incline Bench Press (Smith Machine)
Set 1: 30 kg × 10
Set 2: 50 kg × 8
Set 3: 50 kg × 12 [Drop Set]
Set 4: 30 kg × 12

Pec Deck (Machine)
Set 1: 15 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 25 [Drop Set]

Chest Press (Machine)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
FRONT DELT
Shoulder Press (Plate Loaded)
Set 1: 20 kg × 12
Set 2: 40 kg × 8
Set 3: 40 kg × 20 [Drop Set]
TRI
Triceps Extension (Cable)
Set 1: 15 kg × 15
Set 2: 15 kg × 8
Set 3: 20 kg × 10
Set 4: 10 kg × 12
Set 5: 20 kg × 20 [Drop Set]
Set 6: 10 kg × 25 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30

 

[25homes]

30min fasted cardio
Afternoon Workout
Monday, 22 January 2024 at 15:00
QUADS
Squat (Barbell)
Set 1: 60 kg × 5 [Warm-up]

Leg Extension (Machine) one leg
Set 1: 20 kg × 10
Set 2: 40 kg × 10
Set 3: 50 kg × 8
Set 4: 55 kg × 8
Set 5: 55 kg × 20 [Drop Set]

Leg Press
Set 1: 40 kg × 12
Set 2: 80 kg × 10
TRI/Bi
Triceps Extension super sets lateral/long head
Set 1: 10 kg × 20 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 12
Set 5: 30 kg × 10
Set 6: 10 kg × 10
Set 7: 30 kg × 10
Set 8: 10 kg × 10
Set 9: 25 kg × 20 [Drop Set]
Set 10: 10 kg × 20 [Drop Set]

Bicep Curl (Barbell)
Set 1: 5 kg × 20
Set 2: 25 kg × 10
Set 3: 30 kg × 7
Set 4: 30 kg × 12 [Drop Set]
Set 5: 15 kg × 20

Hammer Curl (Dumbbell)
Set 1: 12 kg × 15
Set 2: 16 kg × 12
Set 3: 16 kg × 20 [Drop Set]

Triceps Dip
Set 1: +40 kg × 10
Set 2: +60 kg × 10
Set 3: +80 kg × 10
Set 4: +80 kg × 30

Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 25 [Drop Set]

SIDE
Lateral Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 14 kg × 10
Set 3: 14 kg × 28 [Drop Set]
Set 4: 10 kg × 50 [Drop Set]

CORE
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30

thats a great workout

 

[Masonic Bodybuilder]

Nice job man. Fasted training and super sets. Sounds like a great combo.

 

[LevButlerov]

30min fasted cardio
Midday Workout
Tuesday, 23 January 2024 at 13:36
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: 85 kg × 6
Set 5: 80 kg × 7
Set 6: 80 kg × 14 [Drop Set]
Set 7: 60 kg × 14

Incline Bench Press (Smith Machine)
Set 1: 30 kg × 10
Set 2: 50 kg × 8
Set 3: 50 kg × 12 [Drop Set]
Set 4: 30 kg × 12

Pec Deck (Machine)
Set 1: 15 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 25 [Drop Set]

Chest Press (Machine)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
FRONT DELT
Shoulder Press (Plate Loaded)
Set 1: 20 kg × 12
Set 2: 40 kg × 8
Set 3: 40 kg × 20 [Drop Set]
TRI
Triceps Extension (Cable)
Set 1: 15 kg × 15
Set 2: 15 kg × 8
Set 3: 20 kg × 10
Set 4: 10 kg × 12
Set 5: 20 kg × 20 [Drop Set]
Set 6: 10 kg × 25 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30

@co8ba chest thats the volume i want to see, dont stop with high volume, thats key to bodybuilding growth like Arnold

 

[co8ba]

30min fasted cardio
Afternoon Workout
Wednesday, 24 January 2024 at 14:44
Teres major WS
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 10
Set 4: 140 kg × 8
Set 5: 120 kg × 14
Set 6: 120 kg × 25
LATS WS
Iso-Lateral Row (Machine) SINGLE HAND---- SLOW/CONTROLLED 5 SEC EACH SET
Set 1: 40 kg × 12
Set 2: 50 kg × 12
Set 3: 60 kg × 12
Set 4: 70 kg × 12

Bent Over Row (Barbell)
Set 1: 20 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
TM SS
Lat Pulldown (TRIANGLE BAR)
Set 1: 40 kg × 10
Set 2: 60 kg × 8
Set 3: 50 kg × 25
LATS SS
Bent Over Row (Dumbbell)
Set 1: 16 kg × 10
Set 2: 20 kg × 10
Set 3: 24 kg × 9
Set 4: 20 kg × 20 [Drop Set]
FINISHER
Lat Pulldown (Cable)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
REAR
Face Pull (Cable)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 20 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 15 kg × 15 BFR'1
Set 2: 15 kg × 10 BFR'2
Set 3: 15 kg × 5 BFR'3
Set 4: 15 kg × 10
Set 5: 15 kg × 10
LOWER ABS
Hanging Leg Raise
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30

 

[Mobster]

Yet N2Guard is needed

 

[Mobster]

Good lat work

 

[Eddie Haskell]

30min fasted cardio
Afternoon Workout
Wednesday, 24 January 2024 at 14:44
Teres major WS
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 10
Set 4: 140 kg × 8
Set 5: 120 kg × 14
Set 6: 120 kg × 25
LATS WS
Iso-Lateral Row (Machine) SINGLE HAND---- SLOW/CONTROLLED 5 SEC EACH SET
Set 1: 40 kg × 12
Set 2: 50 kg × 12
Set 3: 60 kg × 12
Set 4: 70 kg × 12

Bent Over Row (Barbell)
Set 1: 20 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
TM SS
Lat Pulldown (TRIANGLE BAR)
Set 1: 40 kg × 10
Set 2: 60 kg × 8
Set 3: 50 kg × 25
LATS SS
Bent Over Row (Dumbbell)
Set 1: 16 kg × 10
Set 2: 20 kg × 10
Set 3: 24 kg × 9
Set 4: 20 kg × 20 [Drop Set]
FINISHER
Lat Pulldown (Cable)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
REAR
Face Pull (Cable)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 20 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 15 kg × 15 BFR'1
Set 2: 15 kg × 10 BFR'2
Set 3: 15 kg × 5 BFR'3
Set 4: 15 kg × 10
Set 5: 15 kg × 10
LOWER ABS
Hanging Leg Raise
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30

@co8ba lower abs I think volume is important try a 20-25rep set to close

and curls you need negatives a LOT slow negatives

Yet N2Guard is needed

i agree with @Mobster n2guard is key to organ liver support

 

[stevesmi]

keep up with the fasted cardio