Approved Log On going transformation Log

[ceo]

12.09.25

Arms

Powered by @GENTEXLaboratories



Warm up
3min skipping
20push ups
3min skipping
20 squats



Biceps


Hamer Dumbell curls
3 sets
11kg x 12
11kg x 12
11kg x 12



Cable curls straight bar
3 sets
30kg x 12
30kg x 12
30kg x 12



Cable curls individual
3 set
12.5kg x 12
12.5kg x 12
12.5kg x 12

Triceps

Tricep extension individual
3 sets
12.5kg x 12
12.5kg x 12
12.5kg x 12


Tricep extension straight bar
3 sets
40kg x 12
40kg x 12
40kg x 12



Skull crusher close grip bench super set
3 sets
15 kg SC x 12 CG x 12
15 kg SC x 12 CG x 12
15kg SC x 12 CG x 12



Will be adjusting weights next run


Gone back to old food intake weights been stagnant this last month need to grow

Foods

1.
Bagel jam
Yo pro yogurts x2
Protein shake

2.
2x mission wraps
250g chicken breast
250g potatos
50g spinach

3.
250g chicken breast
250g potato

Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water

Post work out.
Shake banana honey powdered oats



Kcal 4488
Protein 300
Carb 606
Fat 94

@Nacho bros this is a good one. the food and training on point. always appreciate you

 

[RoySimpson]

12.09.25

Arms

Powered by @GENTEXLaboratories



Warm up
3min skipping
20push ups
3min skipping
20 squats



Biceps


Hamer Dumbell curls
3 sets
11kg x 12
11kg x 12
11kg x 12



Cable curls straight bar
3 sets
30kg x 12
30kg x 12
30kg x 12



Cable curls individual
3 set
12.5kg x 12
12.5kg x 12
12.5kg x 12

Triceps

Tricep extension individual
3 sets
12.5kg x 12
12.5kg x 12
12.5kg x 12


Tricep extension straight bar
3 sets
40kg x 12
40kg x 12
40kg x 12



Skull crusher close grip bench super set
3 sets
15 kg SC x 12 CG x 12
15 kg SC x 12 CG x 12
15kg SC x 12 CG x 12



Will be adjusting weights next run


Gone back to old food intake weights been stagnant this last month need to grow

Foods

1.
Bagel jam
Yo pro yogurts x2
Protein shake

2.
2x mission wraps
250g chicken breast
250g potatos
50g spinach

3.
250g chicken breast
250g potato

Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water

Post work out.
Shake banana honey powdered oats



Kcal 4488
Protein 300
Carb 606
Fat 94

@Nacho solid log right here bro!

 

[Tiger Salman Khan]

12.09.25

Arms

Powered by @GENTEXLaboratories



Warm up
3min skipping
20push ups
3min skipping
20 squats



Biceps


Hamer Dumbell curls
3 sets
11kg x 12
11kg x 12
11kg x 12



Cable curls straight bar
3 sets
30kg x 12
30kg x 12
30kg x 12



Cable curls individual
3 set
12.5kg x 12
12.5kg x 12
12.5kg x 12

Triceps

Tricep extension individual
3 sets
12.5kg x 12
12.5kg x 12
12.5kg x 12


Tricep extension straight bar
3 sets
40kg x 12
40kg x 12
40kg x 12



Skull crusher close grip bench super set
3 sets
15 kg SC x 12 CG x 12
15 kg SC x 12 CG x 12
15kg SC x 12 CG x 12



Will be adjusting weights next run


Gone back to old food intake weights been stagnant this last month need to grow

Foods

1.
Bagel jam
Yo pro yogurts x2
Protein shake

2.
2x mission wraps
250g chicken breast
250g potatos
50g spinach

3.
250g chicken breast
250g potato

Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water

Post work out.
Shake banana honey powdered oats



Kcal 4488
Protein 300
Carb 606
Fat 94

@Nacho Numbers look good....keep killing it.......

 

[ballin2504]

12.09.25

Arms

Powered by @GENTEXLaboratories



Warm up
3min skipping
20push ups
3min skipping
20 squats



Biceps


Hamer Dumbell curls
3 sets
11kg x 12
11kg x 12
11kg x 12



Cable curls straight bar
3 sets
30kg x 12
30kg x 12
30kg x 12



Cable curls individual
3 set
12.5kg x 12
12.5kg x 12
12.5kg x 12

Triceps

Tricep extension individual
3 sets
12.5kg x 12
12.5kg x 12
12.5kg x 12


Tricep extension straight bar
3 sets
40kg x 12
40kg x 12
40kg x 12



Skull crusher close grip bench super set
3 sets
15 kg SC x 12 CG x 12
15 kg SC x 12 CG x 12
15kg SC x 12 CG x 12



Will be adjusting weights next run


Gone back to old food intake weights been stagnant this last month need to grow

Foods

1.
Bagel jam
Yo pro yogurts x2
Protein shake

2.
2x mission wraps
250g chicken breast
250g potatos
50g spinach

3.
250g chicken breast
250g potato

Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water

Post work out.
Shake banana honey powdered oats



Kcal 4488
Protein 300
Carb 606
Fat 94

@Nacho can’t be a good arm day, but you got a great pump on this one. I really like the food and the volume that you put in on the workout.

 

[25homes]

12.09.25

Arms

Powered by @GENTEXLaboratories



Warm up
3min skipping
20push ups
3min skipping
20 squats



Biceps


Hamer Dumbell curls
3 sets
11kg x 12
11kg x 12
11kg x 12



Cable curls straight bar
3 sets
30kg x 12
30kg x 12
30kg x 12



Cable curls individual
3 set
12.5kg x 12
12.5kg x 12
12.5kg x 12

Triceps

Tricep extension individual
3 sets
12.5kg x 12
12.5kg x 12
12.5kg x 12


Tricep extension straight bar
3 sets
40kg x 12
40kg x 12
40kg x 12



Skull crusher close grip bench super set
3 sets
15 kg SC x 12 CG x 12
15 kg SC x 12 CG x 12
15kg SC x 12 CG x 12



Will be adjusting weights next run


Gone back to old food intake weights been stagnant this last month need to grow

Foods

1.
Bagel jam
Yo pro yogurts x2
Protein shake

2.
2x mission wraps
250g chicken breast
250g potatos
50g spinach

3.
250g chicken breast
250g potato

Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water

Post work out.
Shake banana honey powdered oats



Kcal 4488
Protein 300
Carb 606
Fat 94

Great update good workout bro