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definitely training for aesthetics. every movement i do i really focus on slowing it down and contracting and feeling the muscle. never really been one to focus for increasing strength.
it’s honestly just very easy to. don’t know what else i’d eat it i didn’t get 300g protein hahhaa.
its not an issue at all price wise or food wise, can stop or limit it if it affects health in any way
yeah will try to.
13 feb 2025
diet
as per photos
training
plate loaded shoulder press
set1: 1pps x 10
set2: 2pps x 10
set3: 3pps x failed dropped to 2pps x 9
set4: 1pps x 8 pulse reps
cable front raises
set1: 2.5kg x 15
set2: 7.5kg x 15
set3: 12.5kg x 10
set4: 15kg x 3 dropped into
set5: 7.5kg x 16
dual cuffed seated cable side raise
set1: 2.5kg x 20
set2: 5kg x 15
set3: 7.5kg x 8
rear delt cable flies single arm
set 1: 2.5kg x 20
set2: 5kg x 15
set3: 5kg x 10
wide grip tricep push downs
set : 20kg x 10 slow
set2: 35kg x 6 mechanical drop set into
single arm cross body push downs
set1: 5kg x 15
set2: 7.5kg x 12
single arm push downs
set1: 5kg x 14
rope push downs
set1: 15kg x 15
set2: 20kg x 10
set3: 15kg x 10 slow
db skull crusher
set1: 15kg x 15
set2: 15kg x 10
set3: 25kg x 6 dropset into
set4: 7.5 x 10 single arm
cardio
only did 20mins today as i had to be up for work at 3am and i finished the gym at 9:30pm
see photos
diet
as per photos
training
plate loaded shoulder press
set1: 1pps x 10
set2: 2pps x 10
set3: 3pps x failed dropped to 2pps x 9
set4: 1pps x 8 pulse reps
cable front raises
set1: 2.5kg x 15
set2: 7.5kg x 15
set3: 12.5kg x 10
set4: 15kg x 3 dropped into
set5: 7.5kg x 16
dual cuffed seated cable side raise
set1: 2.5kg x 20
set2: 5kg x 15
set3: 7.5kg x 8
rear delt cable flies single arm
set 1: 2.5kg x 20
set2: 5kg x 15
set3: 5kg x 10
wide grip tricep push downs
set : 20kg x 10 slow
set2: 35kg x 6 mechanical drop set into
single arm cross body push downs
set1: 5kg x 15
set2: 7.5kg x 12
single arm push downs
set1: 5kg x 14
rope push downs
set1: 15kg x 15
set2: 20kg x 10
set3: 15kg x 10 slow
db skull crusher
set1: 15kg x 15
set2: 15kg x 10
set3: 25kg x 6 dropset into
set4: 7.5 x 10 single arm
cardio
only did 20mins today as i had to be up for work at 3am and i finished the gym at 9:30pm
see photos
Attachments
here are some
updated physique photos from sunday
will include raw photos and the edited versions
just edited the photos with adobe lightroom
height 6’1
weight: 92-94kg (fasted a few days ago i weighed in at 92.75kg)
Attachments
Attachments
still at a high body fat %, definitely need to start training abs more too as i quite literally don’t. no excuse really, just haven’t been focused on it and or i just rush to finish a workout.
plus i don’t know what really to do. i hear hanging leg raises and cable crunches are all you need. can’t perform cable crunches for shit though
plus i don’t know what really to do. i hear hanging leg raises and cable crunches are all you need. can’t perform cable crunches for shit though
Good updates brother. Love how you are laying out all the detail.
@lukeobz80 you're looking good very tight bro
fasted weight is good and i like your overall lookyou truly are dedicated and lets do bloods to start off
@lukeobz80 diets looking on point man. Great work
16th march 2025
diet
as per photos
training
incline machine bench press watson brand
26.5kg x 10
37.5kg x 10
56kg x 10
70.5kg x 7
81.5kg x 0 failed dropset into
37.5 x 10 pulse reps
flat machine press plate loaded
no weight x 10 pulse reps
1pps x 10 reps
2pps x 10 reps
3pps x 0 failed
1pps x 15 pulse reps
dips
body weight x 10
+10kg weighted x 4 + 2 bodyweight after
medium resistance band assisted dips x 6
wide cable flies high to low
7.5kg x 15
12.5kg x 8
10kg x 10
cable side raises with cuff
2.5kgx 20
5kg x 15
7.5kg x 8
db side raises (10 reps with high weight, 10 partials with high weight, 15 reps with light weight)
12.5kg and 5kg set1
10kg and 5kg set2
cable tricep push downs
set1: 10kg x 15
set2: 20kg x 15
set3: 30kg x 12
single arm push downs
5kg x 15
7.5kg x 10
cardio
run in photos
diet
as per photos
training
incline machine bench press watson brand
26.5kg x 10
37.5kg x 10
56kg x 10
70.5kg x 7
81.5kg x 0 failed dropset into
37.5 x 10 pulse reps
flat machine press plate loaded
no weight x 10 pulse reps
1pps x 10 reps
2pps x 10 reps
3pps x 0 failed
1pps x 15 pulse reps
dips
body weight x 10
+10kg weighted x 4 + 2 bodyweight after
medium resistance band assisted dips x 6
wide cable flies high to low
7.5kg x 15
12.5kg x 8
10kg x 10
cable side raises with cuff
2.5kgx 20
5kg x 15
7.5kg x 8
db side raises (10 reps with high weight, 10 partials with high weight, 15 reps with light weight)
12.5kg and 5kg set1
10kg and 5kg set2
cable tricep push downs
set1: 10kg x 15
set2: 20kg x 15
set3: 30kg x 12
single arm push downs
5kg x 15
7.5kg x 10
cardio
run in photos
Attachments
some edited photos from last nights sesh
seeing more and more definition slowly. still don’t like how i look with my chubby waist
i hate my lat spread too. i feel like i have good lays from the front but when i do a lat spread facing the back, i feel like it looks shit. maybe because lack of size or fat waist. can anyone recommend some back exercises to target the weak points in my back?
Attachments
@lukeobz80 not bad at all but its hard to say if you need to target your back because pics so far away bro
though doing pull ups and dead lifts would help INCREASE
is a test cycle coming? I do think you dedicated enough here
test cycle will definitely be coming soon. going to ge my bloods done this week and once i know im all good and healthy, im ready to start whenever
when the bloods ready bro?
later this week or early next week. haven’t got them taken yet
almost 300 grams of protein bro amazing @lukeobz80
kind of freeballed the trainijgntoday
diet
as per photos
training
pull-ups
set1: bodyweight x 10
set2: bodyweight x 4 + 3 with medium resistance band
set3: medium resistance band x 9
plate loaded pull downs
set1: 1 pps x 10
set2: 2pps x 10
set3: 3pps x 8
set4: 1pps x 20
seated close grip cable rows
set1: 40kg x 10
set2: 60kg x 10
set3: 80kg x 8
set4: 50kg x 20
lat pulldown
set1: 40kg x 10 (same movement as always)
set2: same as one. just did this as a finisher following the plate loaded lat pulldowns
back cable pullovers/extensions whatever they’re called
set1: 10kg x 15
set2: 15kg x 10
set3: 20kg x 8
cardio forgot to take pic. 31mins of bike same as always so probably burnt around the 300 calorie mark
included unedited pics for fun. feeling better about how i look recently
noticing more definition slowly coming
diet
as per photos
training
pull-ups
set1: bodyweight x 10
set2: bodyweight x 4 + 3 with medium resistance band
set3: medium resistance band x 9
plate loaded pull downs
set1: 1 pps x 10
set2: 2pps x 10
set3: 3pps x 8
set4: 1pps x 20
seated close grip cable rows
set1: 40kg x 10
set2: 60kg x 10
set3: 80kg x 8
set4: 50kg x 20
lat pulldown
set1: 40kg x 10 (same movement as always)
set2: same as one. just did this as a finisher following the plate loaded lat pulldowns
back cable pullovers/extensions whatever they’re called
set1: 10kg x 15
set2: 15kg x 10
set3: 20kg x 8
cardio forgot to take pic. 31mins of bike same as always so probably burnt around the 300 calorie mark
included unedited pics for fun. feeling better about how i look recently
noticing more definition slowly comingAttachments
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