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Nice job man. Meal prep is the key!
Legs today -
Front Squat
60 x 10 reps
60 x 10
60 x 10
80 x 6
80x 5
RDLs
70x12
70x12
70x12
100x6
100x7
Seated Quad leg extensions
77x12
77x13
77x13
79x12
Seated Hamstring leg curls
36x12
36x12
36x12
36x13
Seated leg press machine calf raise
75x20
75x20
75x
30x 13
Smith machine standing calf raises
50x17
50x 15
50x16
50x18
Cable crunch
45x13
45x13
45x15
45x17
Completed in 1h13 minutes.
Really pushing to progress weight/reps. Added weight on front squats, couldn’t achieve reps i was aiming for on the 2 heavy sets. Added some some on RDLs, maintained reps and full rom but form was definitely failing on the heavy sets.
Once again same meal plan as yesterday except back with the tuna/potato/broccoli meal.
Front Squat
60 x 10 reps
60 x 10
60 x 10
80 x 6
80x 5
RDLs
70x12
70x12
70x12
100x6
100x7
Seated Quad leg extensions
77x12
77x13
77x13
79x12
Seated Hamstring leg curls
36x12
36x12
36x12
36x13
Seated leg press machine calf raise
75x20
75x20
75x
30x 13
Smith machine standing calf raises
50x17
50x 15
50x16
50x18
Cable crunch
45x13
45x13
45x15
45x17
Completed in 1h13 minutes.
Really pushing to progress weight/reps. Added weight on front squats, couldn’t achieve reps i was aiming for on the 2 heavy sets. Added some some on RDLs, maintained reps and full rom but form was definitely failing on the heavy sets.
Once again same meal plan as yesterday except back with the tuna/potato/broccoli meal.
That looks awesome
Update Pics when i make some progress bro, not much changing at the moment.,.1 hour 13min of legs bro and no pics? or legs or meal? come onthrow up them pics @neilb
That looks awesome
I change the portion sizes to suit the macros i want.
Lev suggested cinnamon and walnuts, i might substitute them in next time i redo macros.
@neilb nice job with the prep man. That’s how you do it.
Nice work on food
@neilb keep up the consistency bro.....you will achieve the desired numbers...........
try do do pics every 2 weeks bro we need progress @neilb
Yesterday was Back and Biceps -
Pull ups wide grip
Assisted @ 45kg - 15reps
Assisted @ 45kg - 15
Assisted @ 45kg - 14
Non assisted till fail 8 reps
No assisted till fail 8 reps
Rack Pull
100x 12
100x 13
100x 13
120x9
120x 8
Plate Machine row
65x15
65x15
70x12
75x12
Bar bell shrugs
60x20
60x19
60x20
60x15
Standing bicep cable curl
41x15
41x15
45x12
45x11
Seated reverse grip preacher curls
14x10
14x11
14x13
14x12
Incline bench crunches
15 reps
13
13
14
Completed in 1h 5 minutes
Managed to force out a few extra reps on most exercises without losing to much form or rom, will try again next workout then possibly add weight.
Today was -
Chest, Shoulders and Triceps
Bench Press incline
40kg x12 reps
40x12
40x10
45x 7
45x8
Seated Machine Chest Press
60x12
60x11
60x10
65x8
65x
Seated Military DB press
15kg x 12
15x12
17.5x10
17.5x10
Cable Machine Lateral Side Raises
11kg x 12
11x 12
14x10
14x10
Tricep angle bar push down
45x14
45x14
47x12
47x
Body weight dips parallel bars till fail
12 reps
11
10
9
Hanging leg raise
15 reps
12
14
14
Completed in 58 minutes.
Trying to force reps on bench press before adding weight but can’t hit my number of reps i’m aiming for let alone force any, been very stuck on these numbers….
My current weight is 83kg.
Same 5 meal plan both days.
Pull ups wide grip
Assisted @ 45kg - 15reps
Assisted @ 45kg - 15
Assisted @ 45kg - 14
Non assisted till fail 8 reps
No assisted till fail 8 reps
Rack Pull
100x 12
100x 13
100x 13
120x9
120x 8
Plate Machine row
65x15
65x15
70x12
75x12
Bar bell shrugs
60x20
60x19
60x20
60x15
Standing bicep cable curl
41x15
41x15
45x12
45x11
Seated reverse grip preacher curls
14x10
14x11
14x13
14x12
Incline bench crunches
15 reps
13
13
14
Completed in 1h 5 minutes
Managed to force out a few extra reps on most exercises without losing to much form or rom, will try again next workout then possibly add weight.
Today was -
Chest, Shoulders and Triceps
Bench Press incline
40kg x12 reps
40x12
40x10
45x 7
45x8
Seated Machine Chest Press
60x12
60x11
60x10
65x8
65x
Seated Military DB press
15kg x 12
15x12
17.5x10
17.5x10
Cable Machine Lateral Side Raises
11kg x 12
11x 12
14x10
14x10
Tricep angle bar push down
45x14
45x14
47x12
47x
Body weight dips parallel bars till fail
12 reps
11
10
9
Hanging leg raise
15 reps
12
14
14
Completed in 58 minutes.
Trying to force reps on bench press before adding weight but can’t hit my number of reps i’m aiming for let alone force any, been very stuck on these numbers….
My current weight is 83kg.
Same 5 meal plan both days.
@neilb Nice job, man, you got a hell of a workout in and under an hour.
That is definitely what I try to do as well. There's no need to go for hours in the gym.
@neilb bro yo lookin tight in the waist. strong lifting and hardcore training love this!
@neilb bros you won't go wrong with Consistent diet and training.
It's working for you, your stomach is getting leaner and more hard.
@neilb A fantastic job. Look how lean and tight your physique is
Also, seeing your traps getting bigger.
@neilb Keep up the intensity, bro! Remember, consistency is key. You're already seeing results (83kg!), so keep listening to your body and making smart progressions. Remember proper form to avoid injury! You’re killing it!
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