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forgot to upload yesterday
diet
as per photos
single arm cable lat pulldown
set1: 20kg x 10 per side
set2: 30kg x 10 per side
set3: 30kg x 10 per side
set4: 40kg x 5
lower back focused rdls
set1: no weight x 10
set2: 1pps x 10
set3: 2pps x 10
set4: 2.5pps x 4
set5: no weight x 10
lat pulldown s
set1: 20kg x 10 (same as always)
set2: 40kg x 10 (same as before)
set3: 70kg x 7
t bar rows
set1: 1 plate x 10
set2: 2 plates x 10
set3: 2 plates x 10
back extensions with rope
set1: 15kg x 15
set2: 20kg x 9
single arm cable rear delt flies
set1: 2.5kg x 20 iper side
set2: 5kg x 12 per side
set3: 7.5kg x 5 per side
cardio
3km run
diet
as per photos
single arm cable lat pulldown
set1: 20kg x 10 per side
set2: 30kg x 10 per side
set3: 30kg x 10 per side
set4: 40kg x 5
lower back focused rdls
set1: no weight x 10
set2: 1pps x 10
set3: 2pps x 10
set4: 2.5pps x 4
set5: no weight x 10
lat pulldown s
set1: 20kg x 10 (same as always)
set2: 40kg x 10 (same as before)
set3: 70kg x 7
t bar rows
set1: 1 plate x 10
set2: 2 plates x 10
set3: 2 plates x 10
back extensions with rope
set1: 15kg x 15
set2: 20kg x 9
single arm cable rear delt flies
set1: 2.5kg x 20 iper side
set2: 5kg x 12 per side
set3: 7.5kg x 5 per side
cardio
3km run
Attachments
@lukeobz80 Good set of workout bro.......
@lukeobz80 diet is looking on point bro!
good day again bro @lukeobz80 any updates on those digestive aids?
won’t be getting them until thursday next week. going away on my cruise tomorrow so i won’t be able to bring them anyways
you can get something OTC from store now bro
had a few days off logging, still have been dieting and training as much as i could on the cruise. home now so i’ll get back into it
10march 2025
diet
as per photos
training
hack squat
pyramid set went from 1pps to 5pps, all 10 reps except 8x5pps then drop set to 2pps x 10 pulse reps
bb rdls elevated
set1: bar x 10
set2: 1pps x 10
set3: 2pps x 4 dropset to
set4: 1pps x 6
set5: bar x 10
leg extensions
set1: 10kg x 20 (same as always)
set2: 25kg x 20
set3: 85kg x 8
set4: 15kg x 20
lying leg curl
set1: 10kg x 20 (same as extensions)
set2: 30kg x 10 (5 second pause at 5 reps then 5 second top of hold on tenth rep, 5 second hold half way down, 5 second hold just above bottom of rep
set3: 30kg x 6 + 3 partials
abductor and adductor
set1:20kg x 10 both
set2: 35kg x 10 both
calf raises
set1: 1pps x 10
set2; 2pps x 10
set3: 2pps x 10
cardio
as per ohotos
morning fasted weight as of 9th march 92.75kg
10march 2025
diet
as per photos
training
hack squat
pyramid set went from 1pps to 5pps, all 10 reps except 8x5pps then drop set to 2pps x 10 pulse reps
bb rdls elevated
set1: bar x 10
set2: 1pps x 10
set3: 2pps x 4 dropset to
set4: 1pps x 6
set5: bar x 10
leg extensions
set1: 10kg x 20 (same as always)
set2: 25kg x 20
set3: 85kg x 8
set4: 15kg x 20
lying leg curl
set1: 10kg x 20 (same as extensions)
set2: 30kg x 10 (5 second pause at 5 reps then 5 second top of hold on tenth rep, 5 second hold half way down, 5 second hold just above bottom of rep
set3: 30kg x 6 + 3 partials
abductor and adductor
set1:20kg x 10 both
set2: 35kg x 10 both
calf raises
set1: 1pps x 10
set2; 2pps x 10
set3: 2pps x 10
cardio
as per ohotos
morning fasted weight as of 9th march 92.75kg
Attachments
Few days off? its been like 10-11 days not sure how things are going.
are you still eating? @lukeobz80 I see 250 protein 1 day but other days?
had my cruise sunday-thursday last week, ate as clean as i could. moderate portions. lots of fruit. then have stuck to my diet every day since, trained majority of days, just didn’t log it
but yeah still eating good.
diet
as per photos
training
incline bench machine atson brand
set1: 26kg x 10
set2: 43kg x 10
set3: 59.5kg x 10
set4: 80.5kg x 4 dropset to
set5: 59.5 x 10 pulse reps drop setter to
set6: 26kg x 20
flat machine bench press
set1: 1pps x 10
set2: 1pps x 10 pulse reps
set3: 2pps x 9
set4: 2pps x 6 dropset
set5: 1pps x 8 pulse reps
dips
set1: body weight x 4
set2: body weight x 1 + 10 with 28kg assisted
set3: 28kg assisted x 10
flies incline machine bench
set1 and 2: .5pps x 10
set3: 1pps x 8
cardio
as per photo
as per photos
training
incline bench machine atson brand
set1: 26kg x 10
set2: 43kg x 10
set3: 59.5kg x 10
set4: 80.5kg x 4 dropset to
set5: 59.5 x 10 pulse reps drop setter to
set6: 26kg x 20
flat machine bench press
set1: 1pps x 10
set2: 1pps x 10 pulse reps
set3: 2pps x 9
set4: 2pps x 6 dropset
set5: 1pps x 8 pulse reps
dips
set1: body weight x 4
set2: body weight x 1 + 10 with 28kg assisted
set3: 28kg assisted x 10
flies incline machine bench
set1 and 2: .5pps x 10
set3: 1pps x 8
cardio
as per photo
Attachments
eating is key want to see you grow
How about we start bigger drop sets?
what do you mean bigger drop sets?
20 reps low weight to 4 reps high weight something like that, or even 2 reps slow with spotter.
will do
please update us
diet
as per photos
training
single arm bench supported lat pulldown
set1: 15kg x 10
set2: 25kg x 10
set3: 37.5kg x 5 dropset into
set4: 20kg x 20
bb rdls
set1: 60kg x 10
set2: 100kg x 10
set2: 120kg x 4 into back off set
set3: 60kg x 20
lat pulldowns
set1: 35kg x 10
set2: 50kg x 10
set3: 85kg x 4
high plate loaded rows
set1: 1pps x 10
set2: 2pps x 10
set3: 3pps x 5
back cable pullover
set1: 10kg x 15
set2: 20kg x 14
set2: 20kg x 6 into single arm pullovers 5kg x 10
cardio
in pics
as per photos
training
single arm bench supported lat pulldown
set1: 15kg x 10
set2: 25kg x 10
set3: 37.5kg x 5 dropset into
set4: 20kg x 20
bb rdls
set1: 60kg x 10
set2: 100kg x 10
set2: 120kg x 4 into back off set
set3: 60kg x 20
lat pulldowns
set1: 35kg x 10
set2: 50kg x 10
set3: 85kg x 4
high plate loaded rows
set1: 1pps x 10
set2: 2pps x 10
set3: 3pps x 5
back cable pullover
set1: 10kg x 15
set2: 20kg x 14
set2: 20kg x 6 into single arm pullovers 5kg x 10
cardio
in pics
Attachments
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