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There ya goWe've as Perfect PCT sticky
Yep trained chest /back on Monday . Bench P/Lat pull down SS and Fly machine/Seated Row ss but thinking i might Seperate chest and back over 2 workouts or do back again on Fridays as I have a pretty solid chest anyway ?definitely make sure you hit your back
@chris00079 power top day! but again careful with tuna make sure heavy metals you're careful with.Day 3 Workout in and some new meal varations in pics
- steak 190g 55gP
- BCAA 5g 05gP
- Protein Shake 30gP + 19g Fats (3g-sat)
- Steak 190g + 3 xrice cakes and avo with 55gP + Fats
- 2 tins of Tuna in olive oil drained 140g 30gP + 7g Fats (3g-sat)
- Chichen barito bowl 65gP + 21g Fats
- Coconut yoghurt + Protein powder 15gP + 19g fats (18.1-sat)
- ATP Protein Jelly
- TOTAL PROTEIN 265G
Nice update!Day 2
I have changed up my program, same split I have been doing over the last few months
Just changed from 8-12 reps to 15-20 reps and changed a few exercises for each split
1)Chest/Back
2)Legs
3)Bi’s Tri’s and Shoulders
4)Rest or cardio
5)Cardio (usually 5km row (29min)
6)Repeat
Day 2 Diet I drink 1-2 litres of water and 500ml of (celery, apple and lemon Juice 5 days)
I cook in organic Beef Tallow
- steak 200g 60gP
- BCAA 5g 05gP
- Protein Shake 30gP + 19g Fats (3g-sat)
- Steak + Salad with olive oil and goats cheese 55gP + Fats
- 2 tins of Tuna in olive oil 190g 30gP + 7g Fats (3g-sat)
- Roast lamb + Salad with olive oil and goats cheese 60gP + Fats
- Coconut yoghurt + Protein powder 15gP + 19g fats (18.1-sat)
- TOTAL PROTEIN 250G
Day 2 Gym (Legs) sets after warm ups total time 70Min
Standing Hack Squat machine 40kg x15,50kg x15, 55kg x 15, 60kg x 15
Lying hamstring curls (cable) 2x 15, 3x15 3x 15 3x15
Deadlift 60kg x 20, 70kg x 15, 80kg x 15 80kgx 15
@chris00079 super clean meals on rest days, perfect! stay on this pathREST DAY