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Absolutely brother, just be open and receptive and we will handle the rest
Weighed in at 109.9kg this morning, so down 3kg in the last three weeks, which I see as pretty decent considering the holiday food and only one weight session. I did significantly increase my daily steps (from an average of 8000 to 15000) through a combination of fasted walks in the morning and getting out and about with the kids/ family.
First proper day back in the gym will be this afternoon. Feeling good and pumped to get back in there. Still a slight niggle in the forearm/ elbow joint from the tennis elbow that I have come and go, but it's about 90-95% better. Will continue to get needling and deep tissue massage on it over the next month to ensure that it doesn't flare up any more.
First proper day back in the gym will be this afternoon. Feeling good and pumped to get back in there. Still a slight niggle in the forearm/ elbow joint from the tennis elbow that I have come and go, but it's about 90-95% better. Will continue to get needling and deep tissue massage on it over the next month to ensure that it doesn't flare up any more.
good weight bro want to see some meals up
Breakfast was 50g of oats, scoop of WPI and 3/4 cup of milk. Blended up and then into the microwave for 90 seconds.
Lunch was a Strength Meals Co butter chicken (pressed for time, the macros work for me, and they're actually seriously tasty).
Preworkout will be cup of rice and 95g of tuna. Just making it up now.
And dinner is left over stir fry and rice (pic from last night).
Lunch was a Strength Meals Co butter chicken (pressed for time, the macros work for me, and they're actually seriously tasty).
Preworkout will be cup of rice and 95g of tuna. Just making it up now.
And dinner is left over stir fry and rice (pic from last night).
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Good to be back. Felt a bit gassed by the end, but I was keeping the rest periods to 60 seconds (30 seconds between sets on the face pulls) and the initial rowing warm up got a bit more full on than I originally intended as I got into it. Matched all lifts from the last back session, so feeling confident that I didn’t lose too much miscue in the two week break.
Rowing (Machine)
Set 1: 1 km | 4:15
Bent Over Row - Underhand (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Set 5: 70 kg × 6
Lat Pulldown - Underhand (Cable)
Set 1: 125 kg × 10
Set 2: 125 kg × 10
Set 3: 125 kg × 10
Set 4: 125 kg × 10
Bent Over One Arm Row (Dumbbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Cable Rope Pullover
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
Face Pull (Cable)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Set 5: 30 kg × 12
Set 6: 30 kg × 12
Set 7: 30 kg × 12
Rowing (Machine)
Set 1: 1 km | 4:15
Bent Over Row - Underhand (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Set 5: 70 kg × 6
Lat Pulldown - Underhand (Cable)
Set 1: 125 kg × 10
Set 2: 125 kg × 10
Set 3: 125 kg × 10
Set 4: 125 kg × 10
Bent Over One Arm Row (Dumbbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10
Cable Rope Pullover
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
Face Pull (Cable)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Set 5: 30 kg × 12
Set 6: 30 kg × 12
Set 7: 30 kg × 12
@hypogaeum back is wide and strong bro looks thick
Today’s more along the lines of what you have in mind?
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this is much better bro
what did you up?
Stellar improvement!
Threw in some jasmine rice and a some smoked salmon to get both the overall calories and protein into the right space.this is much better bro
nice i love salmon bro
Is that chicken with the rice in that picture?
It looks like you added some sauce.
It looks like you added some sauce.
