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I like how your portions are small, keep that gut health, good and keep lean.
I think cardio's important personally, I think we should be doing it daily.
bro i don't do cardio, but i lift like crazy. that my cardio
The food looks great
Good going dude......
food looks killer
Doing excellent on the food
Training update: 9/19
Breakfast: 4 eggs, two pieces of high fiber whole grain toast, Greek yogurt with grapes, and pineapple
Lunch: two chicken breasts, Greek yogurt with pineapple and a nectarine
Training: shoulders
Weight: 216.2
Treadmill warmup: 15 minutes
Medial delt raises (machine): 50 lbs xs 10,10,10
Front delt raises (machine): 50 lbs xs 10,10,10
Bent over (supported) rear delt dumbbell flys: 20lbs xs 12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 75lbs xs 12, 100lbs xs 12, 125lbs xs 10, 8, 100lbs xs 10, 8, 75lbs xs 12
Zero shoulder issues today BTW!!!
Single arm Medial delt cable raises: 30lbs xs 10, 40lbs xs 10,10,10, 30lbs xs 10
Hammer strength underhanded iso lateral pull downs: 80lbs per side xs 12,12,11, 55lbs xs 12+1, 12+1 (first number is regular reps and second number is after a negative)
Pec deck reverse flys: 100lbs xs 10,10,10
Upright rows: 40lbs xs 12,10,12
Single arm rear delt horizontal cable pulls: 30lbs xs 10,10,10,10,10
Dumbbell shrugs: 50lbs xs 15,15,15,15,15
Glider: 31 minutes (I always do at least one more minute than my target on the glider) 102 strides per minute
Heart rate: 112
Ab wheel: 3 sets of 15
Blood pressure: 114/75
Post workout protein shake
CRUSHED IT TODAY!!!!!
Strength is way up, endurance is almost neverending, great pump!!! No shoulder pain. Was able to get in the extensive, intensity that is going to get me to my shredded goals. All this at only 250mg TE. Will pin 150 more which will put me into the 300 a week zone. Going to finish this week out and then add the var. So far the pharmaqo is very impressive!! This pic was an hour after I got home.
Breakfast: 4 eggs, two pieces of high fiber whole grain toast, Greek yogurt with grapes, and pineapple
Lunch: two chicken breasts, Greek yogurt with pineapple and a nectarine
Training: shoulders
Weight: 216.2
Treadmill warmup: 15 minutes
Medial delt raises (machine): 50 lbs xs 10,10,10
Front delt raises (machine): 50 lbs xs 10,10,10
Bent over (supported) rear delt dumbbell flys: 20lbs xs 12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 75lbs xs 12, 100lbs xs 12, 125lbs xs 10, 8, 100lbs xs 10, 8, 75lbs xs 12
Zero shoulder issues today BTW!!!
Single arm Medial delt cable raises: 30lbs xs 10, 40lbs xs 10,10,10, 30lbs xs 10
Hammer strength underhanded iso lateral pull downs: 80lbs per side xs 12,12,11, 55lbs xs 12+1, 12+1 (first number is regular reps and second number is after a negative)
Pec deck reverse flys: 100lbs xs 10,10,10
Upright rows: 40lbs xs 12,10,12
Single arm rear delt horizontal cable pulls: 30lbs xs 10,10,10,10,10
Dumbbell shrugs: 50lbs xs 15,15,15,15,15
Glider: 31 minutes (I always do at least one more minute than my target on the glider) 102 strides per minute
Heart rate: 112
Ab wheel: 3 sets of 15
Blood pressure: 114/75
Post workout protein shake
CRUSHED IT TODAY!!!!!
Strength is way up, endurance is almost neverending, great pump!!! No shoulder pain. Was able to get in the extensive, intensity that is going to get me to my shredded goals. All this at only 250mg TE. Will pin 150 more which will put me into the 300 a week zone. Going to finish this week out and then add the var. So far the pharmaqo is very impressive!! This pic was an hour after I got home.
Attachments
Training update 9/20
Breakfast: 4 eggs, whole wheat toast, Greek yogurt fruit bowl
Lunch: 2 chicken breast with hot sauce, Greek yogurt with strawberry, grapes, and pineapple
Training: Biceps, triceps
Standing concentration curls: 35 lb dumbbells xs 12,12,12
Tricep rope pull downs: 75 lbs xs 15 reps between each set of biceps (every exercise)
Wide grip straight bar curls: 55lbs total weight xs 15, 15, 15, 15, 15
Spider curls with 25lb dumbbells xs 12,12,12,12,12
Seated concentration curls: 25lb dumbbells xs 12,12,12,12,12
Ab wheel 3 sets of 15
Post workout was 2 cans of chicken. 36 grams protein per can. Forgot my protein powder but I keep cans of chicken and tuna in my car for emergencies lol.
Will get a good dinner when I get home.
Huge pump!!!! Great endurance!! Hated to cut it short but was at the wellness center at work and had time constraints. Was able to get in an hour and a half but I've been going two and a half at my regular gym so I felt a little bit cheated. Better than nothing though!! Pinned the second 150mg this morning (4th day from last pin) so I'm now at 300 a week. Can't wait to add the var!!
Breakfast: 4 eggs, whole wheat toast, Greek yogurt fruit bowl
Lunch: 2 chicken breast with hot sauce, Greek yogurt with strawberry, grapes, and pineapple
Training: Biceps, triceps
Standing concentration curls: 35 lb dumbbells xs 12,12,12
Tricep rope pull downs: 75 lbs xs 15 reps between each set of biceps (every exercise)
Wide grip straight bar curls: 55lbs total weight xs 15, 15, 15, 15, 15
Spider curls with 25lb dumbbells xs 12,12,12,12,12
Seated concentration curls: 25lb dumbbells xs 12,12,12,12,12
Ab wheel 3 sets of 15
Post workout was 2 cans of chicken. 36 grams protein per can. Forgot my protein powder but I keep cans of chicken and tuna in my car for emergencies lol.
Will get a good dinner when I get home.
Huge pump!!!! Great endurance!! Hated to cut it short but was at the wellness center at work and had time constraints. Was able to get in an hour and a half but I've been going two and a half at my regular gym so I felt a little bit cheated. Better than nothing though!! Pinned the second 150mg this morning (4th day from last pin) so I'm now at 300 a week. Can't wait to add the var!!
Attachments
Oh yeah. Used to be a chef. I enjoy cooking. These meals are delicious and don't take much time at all.
@MarkusMcGuire i'm waiting for you to add the anavar too
nice fruit bowl and I like your meals very clean
arms are thick you are growing!
Mobster would break the machine if he had to do that much weight, haha.
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