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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
 
VMfreaks said:
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
Click to expand...
@VMfreaks cable curls full stack thats super beast
i am following :)
 
VMfreaks said:
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
Click to expand...
@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
VMfreaks said:
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
Click to expand...
 
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
 
VMfreaks said:
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
Click to expand...
clean meal again and pumping it hard :)
 
all that hard work is paying off
 
great job man you're very inspirational
 
I love the hard work you're putting in
 
VMfreaks said:
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
Click to expand...
VMfreaks said:
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
Click to expand...

That’s one of my favorite quick meals
 
1hr walk for cardio

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

Lunges with 20KG DB on each hand. Did 4 sets of 25
 
VMfreaks said:
1hr walk for cardio

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

Lunges with 20KG DB on each hand. Did 4 sets of 25
Click to expand...
1 hour walk, anything nice you see?
strong squats wwow :) @VMfreaks
 
Back & BI's for a Monday

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
 
VMfreaks said:
Back & BI's for a Monday

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
Click to expand...
@VMfreaks with the full stack you feel any negatives coming in? or you just slamming the weight
 
hey guys I have been MIA due to my shoulder injury last week I did in BJJ, I did a stage 2 ligament tear on my shoulder and also a lot on inflammation around the joints…been getting rehab this week, they say no over head and pushing workouts for at least 6 weeks so I have been going on 1hr walks in the morning and I been only training legs and core and 20mins on treadmill everyday..I’m still continuing my cycle but I’m going to introduce some peptides BPC157xTB500 to fasten the healing process.
 

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VMfreaks said:
hey guys I have been MIA due to my shoulder injury last week I did in BJJ, I did a stage 2 ligament tear on my shoulder and also a lot on inflammation around the joints…been getting rehab this week, they say no over head and pushing workouts for at least 6 weeks so I have been going on 1hr walks in the morning and I been only training legs and core and 20mins on treadmill everyday..I’m still continuing my cycle but I’m going to introduce some peptides BPC157xTB500 to fasten the healing process.
Click to expand...
welcome back @VMfreaks hope you can back on track now, you gotta get hgh in there too :)
 
VMfreaks said:
hey guys I have been MIA due to my shoulder injury last week I did in BJJ, I did a stage 2 ligament tear on my shoulder and also a lot on inflammation around the joints…been getting rehab this week, they say no over head and pushing workouts for at least 6 weeks so I have been going on 1hr walks in the morning and I been only training legs and core and 20mins on treadmill everyday..I’m still continuing my cycle but I’m going to introduce some peptides BPC157xTB500 to fasten the healing process.
Click to expand...
A very common injury (the bone acts as a shock absorber). Be sure to do the rehab too
 
I like how you're simplifying or training
not doing anything too complicated
 
proud of you man good job
we want to see you keep pushing it
 
nice job on this update
this is the type of work out that I love to see
 
you are doing an amazing job
definitely you're pushing things as much as you can
 
any special plans for this weekend
or are you just going to chill
 
VMfreaks said:
hit 23k steps today been walking every morning, trying to walk as much as I can since I’m injured…did my rehab for my shoulder today and still continuing my cycle…hopefully can start training next week
Click to expand...
@VMfreaks you got it bro.....stay on track..........
 
VMfreaks said:
hit 23k steps today been walking every morning, trying to walk as much as I can since I’m injured…did my rehab for my shoulder today and still continuing my cycle…hopefully can start training next week
Click to expand...
push it hard 23k steps lots of cardio :)
 
VMfreaks said:
Still haven’t been training back to normal, just been going on walks and training legs..continuing with my cycle and also bp157 and tb500

Foods are clean and cals low.
Click to expand...
@VMfreaks thats good to hear that you still training though, but you doing legs and meals? share those please :)
 
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
 
VMfreaks said:
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
Click to expand...
I wouldn't start deca until u can start training the injured area.
 
VMfreaks said:
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
Click to expand...
@VMfreaks great to see you back :) I would start deca as you're recovering now, go slow 100mgs/week and boost as you feel it
would add bpc157 and ostarine if you can manage it
 
Man I'm very biased with the whole shoulder thing because I blew mine out about 10 years ago and they told me I would never be able to lift heavy again so I'm so careful when it comes to giving advice on people hitting shoulders again I would honestly consider adjust your training going forward
 
stevesmi said:
Man I'm very biased with the whole shoulder thing because I blew mine out about 10 years ago and they told me I would never be able to lift heavy again so I'm so careful when it comes to giving advice on people hitting shoulders again I would honestly consider adjust your training going forward
Click to expand...
Same after my horrible tendon tear and surgery I'm cautious as well, I still hit shoulders but I keep it much lighter than I used to be in the past and I don't kver train them, I utlize most my pushing movements to hit them.
 
VMfreaks said:
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
Click to expand...
No. It wont do shit
 
we love to see your success keep it up
 
the DECA might be a Band-Aid but long-term not going to be good
 
I would just avoid anything that messes with your shoulder
 
stay away from anything that puts pressure on your joints
 
make sure you're increasing your good fats and maybe supplement with some fish oil more
 
definitely we don't want to see you get any setbacks you've been doing good and working around the injury
 
that's going to be the challenge going forward it's just like a football player or any sport athlete who has to work around and injury
 
VMfreaks said:
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
Click to expand...
@VMfreaks thats the way to do it bro!
 
Don’t push it man. Make sure it’s healed. I’d hate to see you reinjure it
 
VMfreaks said:
Got my steps in at 25,000 and did a leg workout.

Leg press 4 sets of 200kgs
Hamstrings 4 sets of 20kg each leg
Leg Extension 4 sets of 80-100kgs
Lunges in between
Calves in between
Sit-ups and back extension 4 sets
Click to expand...
@VMfreaks good work dude........
 
VMfreaks said:
still in the recovering process, going for my Daily walks keeping the steps up 10k-15k a day.

Training legs every second day
Warm up on bike for 10mins
Leg press 4 sets of 200kgs only
hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
walking lunges in between leg extension
Calves in between all work outs
Sit ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins

Been training light to keep active and no pressure on shoulders

4th week into my injury

Should I include deca into my cycle for recovery ?
Click to expand...
Good work
 
VMfreaks said:
Got my steps in at 25,000 and did a leg workout.

Leg press 4 sets of 200kgs
Hamstrings 4 sets of 20kg each leg
Leg Extension 4 sets of 80-100kgs
Lunges in between
Calves in between
Sit-ups and back extension 4 sets
Click to expand...
legs are strong with lots of walking I see too :) @VMfreaks
 
VMfreaks said:
Hey Guys, another day of legs. I've been getting in about 20 to 30k worth of steps. Diet has been clean and making sure its not going above 2500 cals.

Leg press 4 sets of 200kgs
Hamstrings 4 sets of 20kg each leg
Leg Extension 4 sets of 80-100kgs
Lunges & Calves as supersets
Click to expand...
strong leg day bro @VMfreaks

can you throw up some meal pics?
 
VMfreaks said:
Nothing really new guys but thought I'd just give you an update. Still taking it easy and going through the healing process. As you know these things take time.

Steps were done and legs were done this morning as well. Exercises are pretty much the same.
Click to expand...
you using any peptides like bpc to heal?
 
VMfreaks said:
Started doing some rehab exercises and doing light pull workouts…can’t push yet

Slow recovery but will come back stronger

Still trying to keep my steps up and dieting through out the week
Click to expand...

VMfreaks said:
BPC157xTB500 to fasten the healing process
Click to expand...
bpc works and tb, you doing hgh?

and hows your food for now? @VMfreaks
 
Warm up on bike for 20mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Sit-ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins
 
VMfreaks said:
Warm up on bike for 20mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Sit-ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins
Click to expand...
@VMfreaks good cooldown and walking lunges are beasted, what was the weight?
 
VMfreaks said:
Warm up on bike for 20mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Sit-ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins
Click to expand...
My kinda leg workout
 
that morning cardio goes a long way to boosting your heart health
 
nice job on this training from yesterday no joke at all hitting those legs
 
I bet your legs were nice and sore from that workout
 
very nice work man keep it up
 
glad to see your honest about your diet not being dialed in as much as it could be now let's push to make sure it is
 
VMfreaks said:
Warm up on bike for 20mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Sit-ups and back extension for lower back 4 sets
Cooldown with a 6 incline 6 speed walk for 20mins
Click to expand...
@VMfreaks always important to warm up and cool down!
 
Thanks guys, not much change tbh.

Same leg workout as before. Still on the road to revovery for my upper body.

Warm up on bike for 30mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Back extension for lower back 4 sets
 
VMfreaks said:
Thanks guys, not much change tbh.

Same leg workout as before. Still on the road to revovery for my upper body.

Warm up on bike for 30mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Back extension for lower back 4 sets
Click to expand...
leg workout is a kill @VMfreaks
 
VMfreaks said:
Thanks guys, not much change tbh.

Same leg workout as before. Still on the road to revovery for my upper body.

Warm up on bike for 30mins

Leg press 4 sets of 200kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Back extension for lower back 4 sets
Click to expand...
@VMfreaks Keep up the consistency man.........
 
VMfreaks said:
Just thought I would check in.

Warm up on bike for 20mins

Leg press 4 sets of 220kgs
Hamstring curls 4 sets of 20kg each leg
Leg extension 4 sets of 60-100kgs
Walking lunges in between leg extension
Calves in between all work outs
Back extension for lower back 4 sets
Click to expand...
@VMfreaks we missed you man :) good checking
you going to up the cardio?
 
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