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@Mobster would you recommend me going heavier for less reps? (i.e 6 reps rather than 10?)That's a lot of reps for rows
Diet
Brekky - bowl of oats, protein shake
Morning snack - protein yoghurt
Lunch - last of the pre packaged ‘fit meals’ 39g protein, 45gm carb, 22gm fat (13 sat fat) .
Arvo snack - protein shake
Dinner - 150gm oven roasted chicken, 1/2 cup rice, zucchini, carrot, lentils
Workout -
Incidental cardio of loading and unloading 100 roof tiles after work!
Low on time this evening:
Back:
Bent over barbell rows:
Hi rep bar weight warm up then
40kg/60/80/80 reps 10/10/9/8
Wide grip Pull-ups:
12/8/7
Cable pull-overs slow eccentric
Lvl 4/6/8/10 all 10 reps
Triceps:
Tricep push down cable machine
Lvl 4/7/10/12 all 10 reps
Overhead single arm cable tricep ext
Lvl 2/3/3 reps 10/8/10 (last 2 assisted)
Tricep kickbacks on cable
Lvl 1/2/2 reps 10/10/10
Close elbow push ups till failureView attachment 37374View attachment 37375
@rizzlekdizzle good training lunch I would add a protein shake with itDiet
Brekky - 3 egg omelette
Morning snack - protein yoghurt
Lunch - chicken burrito bowl - lots of grains and beans
Arvo snack - carrot and hummus, protein shake
Dinner - 200gm chicken breast, 50g of pork jerky (I know that’s seems strange) 1/2 cup of rice and pile of green vegetables and okra
WORKOUT
SHOULDERS
Presses DB
10kg/17.5/25/32.5 - reps 10/10/10/9
Lat raises
7.5/10/12.5/12.5/12.5 all 10 reps
rear delts cable reverse fly’s
Lvl 5/7.5/10 reps -10/10/8/10 drop-set
Dumbbell bent over shrugs
20/30/40 all 10 reps
LEGS - again not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/20 10 reps
Leg press machine
Lvl 35/45/65/75 all 10 reps
bicep curl drop sets as a finisher
17.5/15/12.5 for reps till failure
@rizzlekdizzle nice I like the meal pic beef right? thats your lunchDiet
View attachment 37612
Brekky - oats and protein shake
Morning snack- protein yoghurt
Lunch- pulled beef and veges 48gm protein 11g carbs
Arvo snack- protein shake
Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli
No training today, back to it tomorrow evening
Arvo snack- protein shake
Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli
No training today, back to it tomorrow evening
Morning snack- protein yoghurt
Lunch- pulled beef and veges 48gm protein 11g carbs
Arvo snack- protein
Yeah pulled beef was lunch.@rizzlekdizzle nice I like the meal pic beef right? thats your lunch
arvo snack? whats that clarify
also can you add fiber daily psyllium husk? and more omega 3 like fish oil
@rizzlekdizzle oh lol I dont know AU slang but now I get itYeah pulled beef was lunch.
Arvo snack = afternoon snack (australian slang)
Have not added any psylium husk, I am pretty regular with my bowel
Will get some omega 3!