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@ForeverBulk01 that chicken and rice is a staple but it gets old with me quick lol
@ForeverBulk01 yeah thanks. i only wish my daughter would pick up the phone and respect me. she hasn't talked to me since i called her husband a pussy at xmas. he changed the channel from football to another thing and i flipped out. in my house we only watch football on sunday's. i feel stupid now but that was the tren talking.
Hey fellas, did my shoulders and legs today, not part of my regular routine on a Saturday but got it sorted, did the following;
Shoulders;
10x3 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x2 DB trap raises 12.5 kg dbs
10x3 Rope face pulls 18 kg
Legs;
10x4 goblet DB squat 10.5kg db
10x3 leg press (horizontal) 54kg
10x4 DB calf raises 10.5kg dbs
10x4 DB RDLs 10.5kg dbs
Definitely had some more food today, bit of a different breakfast with pancakes, eggs and bacon, also going to start getting back into my turkey mince stir fry with rice, 190g turkey, 240g rice, 45g veg/sauce, I'll be having the same for dinner, just slightly less carbs/more turkey/sauce
I've increased the BPC shots to 300 mcg, three weeks in now and I'm not seeing much results as I usually do, so I'm changing suppliers over to @UGL OZ as I've always had success with their products in the past
Shoulders;
10x3 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x2 DB trap raises 12.5 kg dbs
10x3 Rope face pulls 18 kg
Legs;
10x4 goblet DB squat 10.5kg db
10x3 leg press (horizontal) 54kg
10x4 DB calf raises 10.5kg dbs
10x4 DB RDLs 10.5kg dbs
Definitely had some more food today, bit of a different breakfast with pancakes, eggs and bacon, also going to start getting back into my turkey mince stir fry with rice, 190g turkey, 240g rice, 45g veg/sauce, I'll be having the same for dinner, just slightly less carbs/more turkey/sauce
I've increased the BPC shots to 300 mcg, three weeks in now and I'm not seeing much results as I usually do, so I'm changing suppliers over to @UGL OZ as I've always had success with their products in the past
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@ForeverBulk01 food looks clean, bodybuilder max food. Shoulders not too heavy on overheads I like that.
whats your total macros for the day?
@ForeverBulk01 much respect man. you won't go wrong with this type of setup looks good!
@ForeverBulk01 Bro, looking really nice on the shoulders and the legs. This the way it should be done.
Thanks bro, I try to take it easy with my old shoulder injury, especially before bulking and then starting to push up that progressive overload
Ah it's a bit all over the place lately, but averages approx. 160-175 grams protein, 230-270 grams carbs, 55-80 grams fat, soon I'll try aim for 180+ protein, 300g carbs and keep fat in the 60ish gram range, what are your thoughts on macro distribution? I want to do a relatively lean bulk and increase as needed
@ForeverBulk01 bros EVO family much love and respect. This is the way to do it. This is why you improving so fast. Keep it up.
@ForeverBulk01 shoulders and legs are amazing. this is a top quality workout!
@ForeverBulk01 Looking good on this training. I like the shoulders and the legs, keep up the good work.
@ForeverBulk01 This is some hardcore iron training for sure. You keep this up, you're gonna have some explosive growth.
Food looking great
Shoulders always take it easy because long term damage possible. @ForeverBulk01
Macros, try to push protein to 200 even higher.
Thanks fellas, and yes will gradually increase protein for sure
Monday weigh in: 77.7 kg
Chest;
10x 3 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 4 sets seated press (45.5 kg)
Tris;
10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 18 kg
10x 3 sets DB overhead 10.5 kg
10x 3 tricep dips
As mentioned I increased calories by a bit, definitely feeling fuller and more energetic already, better pumps as well
Still eating the same meals, e.g. turkey/rice, it's been a few days now so i'm going to have a homemade chicken burger with corn and what not, haven't made it yet but I'll take a snap when I do
Monday weigh in: 77.7 kg
Chest;
10x 3 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 4 sets seated press (45.5 kg)
Tris;
10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 18 kg
10x 3 sets DB overhead 10.5 kg
10x 3 tricep dips
As mentioned I increased calories by a bit, definitely feeling fuller and more energetic already, better pumps as well
Still eating the same meals, e.g. turkey/rice, it's been a few days now so i'm going to have a homemade chicken burger with corn and what not, haven't made it yet but I'll take a snap when I do
@ForeverBulk01 As for your nutrition, pancakes, eggs, and bacon is a great breakfast treat. And getting back into your turkey mince stir fry with rice is a good move, it's a lean protein source with complex carbs. Macros look decent too.
@ForeverBulk01 good looking clean meals man.
How much food you doing now on macros? @ForeverBulk01
I want to see some pics if you can.
the training dips, you do weighted too?
