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yeah use to be able to do weighted dips hahaha, just no strength in them rn
on the dips work your way up to not only non assisted.
but also make it so you are adding weight!
but also make it so you are adding weight!
94 kg. Not bad at all.
Try and limit your cheat meals.
Try and limit your cheat meals.
bro instead of sushi rolls with chicken, get some beef and brocolli.
man up with that, more read meat is good.
man up with that, more read meat is good.
23 feb 2025
diet
as per photos
training
db shoulder press
set1: 10kg x 10
set2: 20kg x 10
aet3: 30kg x 9
set4: 30kg x 4
cable front raise with rope
set1: 7.5kg x 15
set2: 10kg x 15
set3: 15kg x 6
dual arm cross body cable side raise making an X shape with cables on 30 degree bench. (don’t know how to deacribe it but it’s basically a leaning back side raise with two cuffs, cables crossing and forming an X. just think of a cable Y raise but leaning back on a bench and more side delt focused.
set1: 2.5kg x 15
set2: 5kg x 13
set3: 5kg x 12
set4: 7.5kg x 4
machine lat raise
set1: 32kg x 10
set2: 42kg x 4
single arm rear delt cable fly
set1: 2.5kg x 15 per side
set2: 5kg x 15 per side
set3: 7.5kg x 4 per side
wide grip tricep push down
set1: 20kg x 15
set2: 30kg x 10
set3: 32.5kg x 7 dropset to
set4: 20kg x 10
rope pull downs for long head
set1: 10kg x 10
set2: 15kg x 9
single arm cross body pull downs
set1: 5kg x 10 per
set2: 7.5kg x 8 per
concentration curls against knee.
set1: 10kg x 10 per
set2: 15kg x 6 per
set3: 10kg x 10 per
db hammer curl against straight bench so no momentum
set1: 5kg x 6
set2: 15kg x 10
set3: 17.5kg x 6
cardio
10mins bike forgot to take pic
+
20 min jog. i’ll track with apple watch n upload pic
diet
as per photos
training
db shoulder press
set1: 10kg x 10
set2: 20kg x 10
aet3: 30kg x 9
set4: 30kg x 4
cable front raise with rope
set1: 7.5kg x 15
set2: 10kg x 15
set3: 15kg x 6
dual arm cross body cable side raise making an X shape with cables on 30 degree bench. (don’t know how to deacribe it but it’s basically a leaning back side raise with two cuffs, cables crossing and forming an X. just think of a cable Y raise but leaning back on a bench and more side delt focused.
set1: 2.5kg x 15
set2: 5kg x 13
set3: 5kg x 12
set4: 7.5kg x 4
machine lat raise
set1: 32kg x 10
set2: 42kg x 4
single arm rear delt cable fly
set1: 2.5kg x 15 per side
set2: 5kg x 15 per side
set3: 7.5kg x 4 per side
wide grip tricep push down
set1: 20kg x 15
set2: 30kg x 10
set3: 32.5kg x 7 dropset to
set4: 20kg x 10
rope pull downs for long head
set1: 10kg x 10
set2: 15kg x 9
single arm cross body pull downs
set1: 5kg x 10 per
set2: 7.5kg x 8 per
concentration curls against knee.
set1: 10kg x 10 per
set2: 15kg x 6 per
set3: 10kg x 10 per
db hammer curl against straight bench so no momentum
set1: 5kg x 6
set2: 15kg x 10
set3: 17.5kg x 6
cardio
10mins bike forgot to take pic
+
20 min jog. i’ll track with apple watch n upload pic
Attachments
The whole single arm pulldown thing is a waste of time. It's become a thing in the last few years which makes it more of a fashion. Plus, even if used as an isolation thing, at the very least do the two handed version of a row, pulldown etc after.
One example of why it's pointless is how often do you see those with the best genetics and a great back do it? Very rarely.
One example of why it's pointless is how often do you see those with the best genetics and a great back do it? Very rarely.
only reason i do it is because it helps me focus on the connection and i feel it a lot more than a regular pulldown because of that.
Very balanced right now @lukeobz80 you are keeping protein high.
You want to gain how much mass when on cycle?
i’m in between gaining mass and thinning out
ideally i’d want to have visible abs while i gain mass and bulk up, so i just need to get to the visible abs part first hahaha.
goals would be to stay lean for content creation and modelling.
It's a cheat meal so enjoy it! It is only 1 meal and not going to throw you off track.
Easier to get abs first but you can work on a recomp as well if we up the cardio. @lukeobz80
diet
as per photos
(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)
training
single arm last pulldown bench supported
set1: 10kg x 10per side
set2: 25kg x 10per side
set3: 30kg x 10 per side
set4: 40kg x 3 dropper to
set5: 15kg x 20 per side
rdls bb
set1: bar x 10
set2: 1pps x 10
set3: 1pps x 10
set4: 2pps x 10
set5: 1pps x 10
lat pulldown
set 1: 30kg x 10 (see other back days for how i do them)
set2: 50kg x 10
set3: 70kg x 9 (normal reps) dropped into
set4: 30kg x 10 (same style of rep as first two sets)
chest supported t bar row
set 1: no weight x 10
set2: 1 plate x 10
set2: 2 plates x 9
bench supported lat cable row single arm
set1: 15kg x 10 per side
set2: 25kg x 10 per side
back extensions
set1: 17.5kg x 10
skipping rear delt n biceps cuz doing shoulder n arms tmrw
cardio
as per photos
weight as i said in my last reply, this morning, was 94.2kg roughly
definitely getting leaner
here are some updated physique pics after my cardio with a little lighting editing
Some great pics man
@lukeobz80 lets see how leg day goes bro
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