Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log My Training Log

Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
 
Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
@VMfreaks cable curls full stack thats super beast
i am following :)
 
Red Meat & Carbs 💪

Treadmill for 45mins

Warmup pushups 4 sets of 30

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90-100kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 45kgs
4x V bar 45kgs
4x Dips 12 to 18 - Superset skull crushers 20kgs
4x Close Grip Bench 60 -80kgs

View attachment 47748
@VMfreaks meal looks good.......
 
Walked for 1.5hrs today.

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 20KG db on each hand. Did 4 sets of 20
 
@VMfreaks squats were good today you did 15 at 100kg i hope right
Walked for 1.5hrs today.

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises

Finsihed off with lunges with 20KG db on each hand. Did 4 sets of 20
 
Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
Cardio did a 45min fast paced walk (near jog)

Egg White & Rice Stir Fry... Healthy version

WhatsApp Image 2024-08-19 at 5.08.38 PM (5).webp
 
Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
Cardio did a 45min fast paced walk (near jog)

Egg White & Rice Stir Fry... Healthy version

View attachment 48399
clean meal again and pumping it hard :)
 
Heck of a job man the food looks terrific
 
all that hard work is paying off
 
I love the hard work you're putting in
 
Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
Cardio did a 45min fast paced walk (near jog)

Egg White & Rice Stir Fry... Healthy version

View attachment 48399
Back & Biceps

12 to 15 each set:
  • 4x Warm up wide grip pull ups
  • 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
  • 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
  • 4x Seated rows close grip full stack
  • 4x Seated row reverse grip 90kgs
  • 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
  • 4x Straight bar cable curls Full Stack
  • 4x Seated preached curls close grip 65kgs
  • superset with reverse rope pull ups 35kgs
Cardio did a 45min fast paced walk (near jog)

Egg White & Rice Stir Fry... Healthy version

View attachment 48399

That’s one of my favorite quick meals
 
Back
Top Bottom