Approved Log My Sarms rad140, mk677, yk11 bulking journal

[ceo]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB Bros this, a solid job. I like how you laid out the different foods. You're eating. And the macros look pretty solid. Nice job on the protein.

 

[Mobster]

A great leg workout

 

[ROIDDERS]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB food is looking good! i like your training and the food you are eating. keep up the good work!

 

[Ulter]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB What a fantastic update on this. You're looking amazing. I got to give you a lot of credit for a very thorough update in the food. Looks fantastic.

 

[2Thick]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB you are amazing. proud of you man. looking solid on this diet !

 

[ballin2504]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB solid update man. I like the macros also.

 

[Masonic Bodybuilder]

Good weight on those squats broski

 

[RoySimpson]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

@JohnnyB Hey, great plan! Your workouts look intense with heavy Back Squats and Hip Thrusts. Your meals seem solid with good protein and variety. Keep up the awesome work!

 

[Noah Wixx]

Nice wuad and hammy work

 

[25homes]

Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15

Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15

Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)

Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg

Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top

Snack
Protein smoothie

Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach

Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes

Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g

Good work here

 

[JohnnyB]

Thanks bro

 

[JohnnyB]

Thanks bro

@JohnnyB Hey, great plan! Your workouts look intense with heavy Back Squats and Hip Thrusts. Your meals seem solid with good protein and variety. Keep up the awesome work!

Thank you

 

[JohnnyB]

@JohnnyB solid update man. I like the macros also.

Thanks bro

 

[JohnnyB]

@JohnnyB you are amazing. proud of you man. looking solid on this diet !

Thank thank you

 

[JohnnyB]

Workout for Today
Upper Body (Chest, Back, Shoulders, Arms)
1. Bench Press – 5x5 @ 225-275 lb
2. Pull-Ups – 4x10
3. Standing Overhead Press – 4x6-8 @ 115-135 lb
4. One-Arm Dumbbell Row – 4x10 @ 80-100 lb
5. Incline Dumbbell Press – 3x10-12 @ 70-90 lb DBs
6. Cable Lateral Raises – 3x15 (each arm)
7. Barbell Curl Superset with Triceps Rope Pushdown – 3x12 each


MEAL
BREAKFAST
Peanut butter raisin oatmeal and cottage fruit salad

SNACK
Protein yogurt and blueberries

LUNCH
Blueberry shake and chopped salad

SNACK
Avocado tuna sandwich

DINNER
Beef stir fry along with pomegranate salad

 

[2Thick]

Thank thank you

EVO power!

 

[LevButlerov]

Workout for Today
Upper Body (Chest, Back, Shoulders, Arms)
1. Bench Press – 5x5 @ 225-275 lb
2. Pull-Ups – 4x10
3. Standing Overhead Press – 4x6-8 @ 115-135 lb
4. One-Arm Dumbbell Row – 4x10 @ 80-100 lb
5. Incline Dumbbell Press – 3x10-12 @ 70-90 lb DBs
6. Cable Lateral Raises – 3x15 (each arm)
7. Barbell Curl Superset with Triceps Rope Pushdown – 3x12 each


MEAL
BREAKFAST
Peanut butter raisin oatmeal and cottage fruit salad

SNACK
Protein yogurt and blueberries

LUNCH
Blueberry shake and chopped salad

SNACK
Avocado tuna sandwich

DINNER
Beef stir fry along with pomegranate salad
View attachment 90245

perfect side chest we love this kind of look ripped.

 

[JohnnyB]

CHEST & SHOULDERS
•Incline Barbell Bench Press.4 sets of 6–8 reps@ 230–280 lbs
•Flat Dumbbell Bench Press; 4 sets of 8–10 reps@ 95–115 lb DBs
•Seated Overhead Barbell Press
4 sets of 8 reps@140–180 lbs
•Cable Chest Flys (mid to low angle); 4 sets of 15–20 reps (up from 3 sets)
•Dumbbell lateral raises (strict form): 4 sets of 15–20 reps @ 20–35 lb DBs


Meal plan
Breakfast
Peanut butter protein milkshake

Brunch
Avocado and Veggie Salad

Lunch
Fruited curry chicken salad along with an avocado

Snack
Pumpkin spread with toasted pita

Dinner
Cheesy-crust skillet pizza with
arugula salad with grapefruit dressing

Snack
Greek yogurt with blueberries, walnuts & honey

 

[LevButlerov]

CHEST & SHOULDERS
•Incline Barbell Bench Press.4 sets of 6–8 reps@ 230–280 lbs
•Flat Dumbbell Bench Press; 4 sets of 8–10 reps@ 95–115 lb DBs
•Seated Overhead Barbell Press
4 sets of 8 reps@140–180 lbs
•Cable Chest Flys (mid to low angle); 4 sets of 15–20 reps (up from 3 sets)
•Dumbbell lateral raises (strict form): 4 sets of 15–20 reps @ 20–35 lb DBs


Meal plan
Breakfast
Peanut butter protein milkshake

Brunch
Avocado and Veggie Salad
View attachment 97922
Lunch
Fruited curry chicken salad along with an avocado

Snack
Pumpkin spread with toasted pita

Dinner
Cheesy-crust skillet pizza with
arugula salad with grapefruit dressing

Snack
Greek yogurt with blueberries, walnuts & honey

Looks good, clean food.