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Thanks bro
Put that work in
Saturday morning
Chest
Bench press
Warm up
Just the bar slowly x 20 1 set
Not included the weight of the bar
40kg x 8 reps 1 set
60kg x 5 reps 1 set
65 kg x 6 reps x 5 sets
2 minutes between sets
Very strict and I hold the bar up for 30 seconds before I start my reps then hold it for another 30 seconds after I’m finished my reps.
Incline bench
Not included bar weight
40kg x 8 reps 1 set
60kg x 6 reps 5 sets
Bike
Same as always
Big breakfast at local cafe
Few nudie juices watered down
Homemade Chicken Schnitzel and salad rolls
Then I fasted all day Sunday and Monday due to a Colonoscopy check, the price of getting older.
Tuesday morning
Tuesday
Seated shoulder press,
10kg x 6 reps then hold up high overhead at full stretch for 1 minute
Very strict
5 sets
Jumping up and grabbing chin-up bar
Then hang for 10 seconds, repeat 5 times
5 sets
Standing shoulder Dumbbell press
5kg x 10 reps
3 sets
Still difficult to manage shoulder injury but still feeling like it’s moving towards strength and recovery, but slowly.
Incline press
40kg x 10 reps then hold and push hard for 1 minute before lowering into resting position.
5 sets
Very strict
Dumbbell preacher curls
2 sets of 6kg x 10 reps very slow and strict
4 sets of 10kg each x 8 reps strict
No food yet today but I’ll make another post tomorrow with some photos and meals.
Chest
Bench press
Warm up
Just the bar slowly x 20 1 set
Not included the weight of the bar
40kg x 8 reps 1 set
60kg x 5 reps 1 set
65 kg x 6 reps x 5 sets
2 minutes between sets
Very strict and I hold the bar up for 30 seconds before I start my reps then hold it for another 30 seconds after I’m finished my reps.
Incline bench
Not included bar weight
40kg x 8 reps 1 set
60kg x 6 reps 5 sets
Bike
Same as always
Big breakfast at local cafe
Few nudie juices watered down
Homemade Chicken Schnitzel and salad rolls
Then I fasted all day Sunday and Monday due to a Colonoscopy check, the price of getting older.
Tuesday morning
Tuesday
Seated shoulder press,
10kg x 6 reps then hold up high overhead at full stretch for 1 minute
Very strict
5 sets
Jumping up and grabbing chin-up bar
Then hang for 10 seconds, repeat 5 times
5 sets
Standing shoulder Dumbbell press
5kg x 10 reps
3 sets
Still difficult to manage shoulder injury but still feeling like it’s moving towards strength and recovery, but slowly.
Incline press
40kg x 10 reps then hold and push hard for 1 minute before lowering into resting position.
5 sets
Very strict
Dumbbell preacher curls
2 sets of 6kg x 10 reps very slow and strict
4 sets of 10kg each x 8 reps strict
No food yet today but I’ll make another post tomorrow with some photos and meals.
@Fisherman you're looking leaner and stronger, bigger too, progress is clearly
food looks clean, you doing any shakes or bars?
I haven’t had any shakes or bars for a few days but usually have a combination protein/green drink with some creatine in it@Fisherman you're looking leaner and stronger, bigger too, progress is clearly
food looks clean, you doing any shakes or bars?
Been eating a few bananas lately and just started on a bag of oranges
I haven’t really tried them brother
What do you recommend
yeah you can make your own protein bars just mix up some raw honey and nuts and fruit
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