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Hell of a workout brother.
Circa my average. More needed if you wanna get in shape.
Good work
Starting with incline dumbbell presses, I warmed up with 20kg for 20 reps, gradually increasing to 45kg for 7 reps, focusing on strength and form. Next, I hit seated incline presses, sticking with 80kg for four sets of 12 reps to pump up the chest. Moving to pec deck seated flys, I maintained 64kg across four sets of 12 reps for maximum contraction. For triceps, I started with rope pulldowns at 45.5kg for four sets of 12, followed by bar pulldowns with the same weight and rep scheme, finishing with lighter bar pulldowns at 25kg for 15 reps per set to burn out. Shoulders wrapped up the session, with front plate raises using 15kg for four sets of 12 and side plate raises at 10kg for another four sets of 12. Between sets, I added hanging leg raises to keep the core engaged throughout.
@Skays your training is like a story bro
I like that , leg raises between sets are solid, add some knee ups too
Back and biceps, focusing on form and controlled movements. I started with seated long pulls, warming up at 50kg for 12 reps, then pushing through four sets at 59kg for 10 reps each. Next came seated rows at 80kg for 10 reps across four sets, followed by lat pulldowns at 63kg for three challenging sets. I added a superset of standing lat pushdowns at 27.5kg for 12 reps and hammer curls with 20kg dumbbells for 9 reps, each for four rounds. To finish, I hit 30kg kettlebell shrugs for four sets of 10, wrapping up with preacher bar curls at 30kg for 9 reps across three sets.
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wraps look nice, whats inside?
training on the dot here, 12 reps and long pulls you mean pull ups? @Skays
Been tweaking my diet by cutting carbs and hitting about 17,000 steps daily. Today’s workout was Chest, Tris, and Shoulders: hit incline dumbbells up to 45kg for 7 reps, smashed 4 sets of seated incline press at 80kg, and got through pec flys and tricep pulldowns at solid weights. Wrapped up with front and side raises using plates, mixing in hanging leg raises between sets.
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whats in the meal @Skays? seems clean but hard to tell.
Training not sure looks good but king of overall so hard to say.
