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Wild caught salmon is an incredible food. Great source of protein and the good fats we need. Gotta stay away from farm raised fish!
@Madmax46 stronger and learn is perfect man!I’m getting stronger but I keep losing weight. Gonna need to do some Dbol soonj/k. Getting some definition in my abs.
no dbol haha you'll ruin the cuts winstrol only
Push 4/19/24
Flat bench
95lbs - 15 reps
135lbs - 12 reps
145lbs - 6, 5 reps
135lbs - 5 reps
Incline press Nautilus leverage machine
70lbs - 15 reps
90lbs - 7, 5 reps
70lbs - 8 reps
Cables
Decline Crossover
30lbs - 15 reps
33lbs - 12 reps
30lbs - 10 reps
Incline crossover
27 lbs - 6 reps
23lbs - 8 reps
20lbs - 10 reps
Crossover
23 lbs - 13, 12, 10 reps
Seated single arm dumbbell over head tricep extension
20lbs - 12 reps
22.5lbs - 12 reps
25lbs - 6, 6 reps
Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 5, 5 reps
Seated dumbbell lateral raise
20lbs - 13, 13, 10, 8 reps
Shoulder mobility exercises
Plank - 1:45min
Stretch
Flat bench
95lbs - 15 reps
135lbs - 12 reps
145lbs - 6, 5 reps
135lbs - 5 reps
Incline press Nautilus leverage machine
70lbs - 15 reps
90lbs - 7, 5 reps
70lbs - 8 reps
Cables
Decline Crossover
30lbs - 15 reps
33lbs - 12 reps
30lbs - 10 reps
Incline crossover
27 lbs - 6 reps
23lbs - 8 reps
20lbs - 10 reps
Crossover
23 lbs - 13, 12, 10 reps
Seated single arm dumbbell over head tricep extension
20lbs - 12 reps
22.5lbs - 12 reps
25lbs - 6, 6 reps
Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 5, 5 reps
Seated dumbbell lateral raise
20lbs - 13, 13, 10, 8 reps
Shoulder mobility exercises
Plank - 1:45min
Stretch
Looks like a good meal
@Madmax46 bench is good but you can up the weights just a bit more bro
meal is hot post workout on point
i'm liking what you are doing, A++
Bro good to see a real man eating his steak
Some good meals!
Good job here
Good diet always help with better progress.........
Perfect meal!
Pull 4/21/24
Pull-ups - 14, 8 reps (14 reps the most I could do back in my late 20s)
Chin-ups - 5, 5 reps
Lat pull downs - wide grip
121 lbs - 13, 11 reps
126 lbs - 8 reps
Seated rows
115lbs - 15 reps
121 lbs -10, 6, 6 reps
Seated rows - single arm
66lbs - 9, 9, 9 reps
55lbs - 10 reps (slow, focus on contraction)
Machine reverse fly / rear delts
70lbs - 14, 13 reps
80lbs - 10, 8 reps
60lbs - 10 reps (slow, focus on contraction)
Seater preacher curls with bar
Not sure how much EZ curl bar weighs - weights don’t include bar
30lbs - 12 reps
40lbs - 5, 5 reps
30lbs - 9, 7 reps
Forearm rotations on flat surface with kettlebells
20lbs - 15, 13, 12 reps
Shoulder mobility exercises
Decline sit ups - holding 10lbs overhead
22, 17, 12, 10 reps
Plank 1:45 min
Full body stretch
Pull-ups - 14, 8 reps (14 reps the most I could do back in my late 20s)
Chin-ups - 5, 5 reps
Lat pull downs - wide grip
121 lbs - 13, 11 reps
126 lbs - 8 reps
Seated rows
115lbs - 15 reps
121 lbs -10, 6, 6 reps
Seated rows - single arm
66lbs - 9, 9, 9 reps
55lbs - 10 reps (slow, focus on contraction)
Machine reverse fly / rear delts
70lbs - 14, 13 reps
80lbs - 10, 8 reps
60lbs - 10 reps (slow, focus on contraction)
Seater preacher curls with bar
Not sure how much EZ curl bar weighs - weights don’t include bar
30lbs - 12 reps
40lbs - 5, 5 reps
30lbs - 9, 7 reps
Forearm rotations on flat surface with kettlebells
20lbs - 15, 13, 12 reps
Shoulder mobility exercises
Decline sit ups - holding 10lbs overhead
22, 17, 12, 10 reps
Plank 1:45 min
Full body stretch
Acne on upper torso and a little on the face not getting better so will slowly lower my trt. Will lower to 160mg/wk. Have been using vit B5 for close to a week, Started at 2gm daily and increased to 3 gm daily. Also using salicylic acid wash and benzoyl peroxide wash. Will gradually lower to where the acne starts to hopefully improve.
@Madmax46 on the preacher curls i suggest pushing more reps like 10lbs with 20-30 reps to get a full arm pump
perfect meal but how about a Post workout shake?
you can do some tanning, you got a tanning bed around you? or some sun?
