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Approved Log My Training Log

love the picture of the eggs and the bananas look really good too
 
very nice eggs are a delicious meal one of my favorites
 
make sure you cycle off the eggs though you could develop an allergy eating them every day
 
it's a smart choice cycling the way you make your eggs
 
Hey guys, I did a light workout today due to shoulder pain and elbows.

Started with a seated shoulder press on the smith machine.
1st set with 1 plate.
2nd set with 2 plates.
3rd set with 2 and a half plates.
4th set repeat.

In between sets, I was doing bicep curls with the bar 40kgs.
Second workout was seated dumbbell shoulder press.
Only did 40kgs due to shoulder.
Smashed 4 sets of 12.
In between, bicep hammers with dumbbells 22kgs.

Third workout, cable fly for rear delts super set with side raises with dumbbells and with a curl bar to finish off biceps 4 sets of 12.

Last workout was traps, shrugs, and bar pull-ups super sets, 4 sets of 12.
I do 20 minutes of cardio on the treadmill, 6 incline and 6 speed.
I also introduced jujitsu with my workouts. I have class 5 days a week for an hour to up my cardio and also love the sport.
 
VMfreaks said:
Hey guys, I did a light workout today due to shoulder pain and elbows.

Started with a seated shoulder press on the smith machine.
1st set with 1 plate.
2nd set with 2 plates.
3rd set with 2 and a half plates.
4th set repeat.

In between sets, I was doing bicep curls with the bar 40kgs.
Second workout was seated dumbbell shoulder press.
Only did 40kgs due to shoulder.
Smashed 4 sets of 12.
In between, bicep hammers with dumbbells 22kgs.

Third workout, cable fly for rear delts super set with side raises with dumbbells and with a curl bar to finish off biceps 4 sets of 12.

Last workout was traps, shrugs, and bar pull-ups super sets, 4 sets of 12.
I do 20 minutes of cardio on the treadmill, 6 incline and 6 speed.
I also introduced jujitsu with my workouts. I have class 5 days a week for an hour to up my cardio and also love the sport.
Click to expand...
@VMfreaks training day is going well but shoulder/elbow pain not good, you taking some BPC?

you consider infrared therapy? and deep tissue?
 
VMfreaks said:
Hey guys, I did a light workout today due to shoulder pain and elbows.

Started with a seated shoulder press on the smith machine.
1st set with 1 plate.
2nd set with 2 plates.
3rd set with 2 and a half plates.
4th set repeat.

In between sets, I was doing bicep curls with the bar 40kgs.
Second workout was seated dumbbell shoulder press.
Only did 40kgs due to shoulder.
Smashed 4 sets of 12.
In between, bicep hammers with dumbbells 22kgs.

Third workout, cable fly for rear delts super set with side raises with dumbbells and with a curl bar to finish off biceps 4 sets of 12.

Last workout was traps, shrugs, and bar pull-ups super sets, 4 sets of 12.
I do 20 minutes of cardio on the treadmill, 6 incline and 6 speed.
I also introduced jujitsu with my workouts. I have class 5 days a week for an hour to up my cardio and also love the sport.
Click to expand...
Might be time to rest
 
Nice workout man good volume
 
I like these workouts they are simple into the point
 
A+++ training, keep it up !
 
sometime these light workouts are most effective
 
those are still pretty good amount of Weights two and a half plates
 
looking forward to seeing what you can do on your next update
 
Hey brothers, here are some food pics over the past few days. I try to take these photos... most times I forget to snap and remember once I finished the plate lol

756476.webp


884554.webp


4575644.webp
 
Food looks so good man! Definitely be careful with the shoulder. Don't push and risk further issues. Not to mention the elbow is acting up too. Just play it safe.
 
I had a good rest and started back strong today.

Flat Bench 4 sets - 2 plates to 3.5 plates 8 x 12 reps
Incline Bench 4 sets - 1st set 2 plates, 2nd set 3 plates and 3rd and 4th sets 3.5 plates x 8 - 12 reps
Chest press machines incline - 4 sets 80kgs x 12 reps
Peck dec machine - 4 sets 80kgs x 12 reps
Flys Machines - 4 sets 17kgs x 12 reps

Superset all the above with different bicep workouts (Hammers, Preacher, straight bar and single arm)
 
VMfreaks said:
I had a good rest and started back strong today.

Flat Bench 4 sets - 2 plates to 3.5 plates 8 x 12 reps
Incline Bench 4 sets - 1st set 2 plates, 2nd set 3 plates and 3rd and 4th sets 3.5 plates x 8 - 12 reps
Chest press machines incline - 4 sets 80kgs x 12 reps
Peck dec machine - 4 sets 80kgs x 12 reps
Flys Machines - 4 sets 17kgs x 12 reps

Superset all the above with different bicep workouts (Hammers, Preacher, straight bar and single arm)
Click to expand...
@VMfreaks good day back bro :) pec dec close that at 20 reps next time
how was the food intake today?
 
VMfreaks said:
Leg workout for today

4x Squats smith machine 90 to 100kgs
4x Standing Hack squat 80 to 95kgs
4x Single leg Seated Hamstring curls 20 to 30kgs
4x Lying hamstring curls 60- 75kgs
4x Leg Extensions 100kgs - super set walking lunges
6x Seated calf raises 40 to 55kgs
Click to expand...
legs must be SUPER pumped @VMfreaks
VMfreaks said:
I forgot to take my pics bro, but for sure tomorrow
Click to expand...
please do :)
 
love to see your great workouts
 
make sure you continuously update us
 
food definitely looks delicious that's high quality
 
Very strong lifting keep it up
 
wow you are looking huge your biceps are humongous
 
you are definitely a big dude I wouldn't want to run into you in an alley
 
legs look huge and your biceps are the size of your head nice job
 
VMfreaks said:
Thanks for all the comments guys! appreciate it :)

Chest
4x Flat Chest Press 120 -135 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 20kgs
4x Cable flys bottom 12kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
Click to expand...
@VMfreaks straight training nice
cardio though where is it?

VMfreaks said:
View attachment 41668View attachment 41669View attachment 41670View attachment 41671
Click to expand...
i like your meals look CLEAN bro :)
how about fiber intake? whats that like now?
 
I get my cardio in with walks and Jujitsu throughout the week.

Got my legs in today...

4x Squats 100 to 120kgs
4x Standing Hack squat 85 to 100kgs
4x Single leg Seated Hamstring curls 25 to 35kgs
4x Lying hamstring curls 65- 75kgs
4x Leg Extensions 100kgs - super set walking lunges
6x Seated calf raises 45 to 60kgs superset with standing calf raises

5546436.webp
3645673.webp
64356566.webp
6453656.webp
 
VMfreaks said:
I get my cardio in with walks and Jujitsu throughout the week.

Got my legs in today...

4x Squats 100 to 120kgs
4x Standing Hack squat 85 to 100kgs
4x Single leg Seated Hamstring curls 25 to 35kgs
4x Lying hamstring curls 65- 75kgs
4x Leg Extensions 100kgs - super set walking lunges
6x Seated calf raises 45 to 60kgs superset with standing calf raises

View attachment 41762View attachment 41763View attachment 41764View attachment 41765
Click to expand...
VMfreaks said:
View attachment 41770
Click to expand...
@VMfreaks training on point man and you looking huge in the pic
wow you're big nice :)
and meals CLEAN
thats a coffee or protein coffee?
 
make sure the sauce has some good stuff in it
 
I like how you add in the green veggies
 
yes you are blessed with major size
from here tighten things up and you'll be incredible
 
and that food looks really good I like that mix of meat
 
Nice job
 
Good work
 
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
 
VMfreaks said:
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
Click to expand...
@VMfreaks big pump is super power top bro :) do it up with supersets
 
VMfreaks said:
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
Click to expand...
back and bicep day has become my favorite as I've gotten older
 
VMfreaks said:
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
Click to expand...
solid workout brother, got to love hitting a full stack for reps 💪
 
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