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I'll get a portrait of you across my back xx
coles brand spiral pasta !
sister hope you okay being step mom to 15 kids. plus i got 2 more on way.
we can be like the brady bunch. good news is not many chores on ranch needed from you. hope you okay shoveling mule shit every morning for about 4 hours and prepping breakfast for kids
Darling lets talk about this when you and @Pigsy go head to head and get everything out that needs to come out then we are all friends again - we need a grandfather for the babies remember
Grandfather Pigsy
. Have the little ones sitting on my lap. Telling them stories of the legend of Pigsy 
That is about as hot as it gets here in the summer! Right now we are sitting around -10 most days, lol. Not fun shovelling snow!
@mads looking jacked!!!
Keep killin it sis! Bicep on point
See if you can find egg pasta. Extra protien!!!
egg pasta is legit broSee if you can find egg pasta. Extra protien!!!
Hey everyone
Attched below is some updated progress pics
Between work and life and organising my kids birthday parties its been go go go so i do appoligise for the slow updates that ive been giving out the last 2 weeks ! But promise will get back on track with it all once this week is over !
Tuesday was my lower Session 1 - Been feeling really good with training and how thats been progressing - I think for so far strength has been going up as it should be weight is hovering around the same as it is around that 69 mark - I'm getting leaner but starting to recomp as-well so i might just run with this but I will see how I'm feeling just because i am getting quite hungry and if your anything like me I cant function if I'm hungry lol
Strength for this session stayed some what same as last week I didnt want to put it too much as I thin i have got to the point where now reps need to go up before i start pushing more weight
Food Same as last week - getting more hungry now but will try and ride the wave for a few more weeks until increasing.
Ill make sure to take photos of food aswell I've just been that hungry as soon as its made its going in my mouth lol
@BodyMonster34 Hi x
Date : Tuesday 4th February 2025
Fasted Weight : 69.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
W4: 131 x 10 133.5 x 8. 133.5 x 7
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
W4: 41.5 x 10. 41.5 x 10. 41.5 x 9
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
W4: 90 x 7 75 x 12
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
W4: 180 x 8. 180 x 6. 100 x 20 ( dropped the weight right back to get more reps )
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
W4: 54 x 12. 54 x 9. 49 x 9+3
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
W4: 15 x 14 13.75 x 12
Attched below is some updated progress pics
Between work and life and organising my kids birthday parties its been go go go so i do appoligise for the slow updates that ive been giving out the last 2 weeks ! But promise will get back on track with it all once this week is over !
Tuesday was my lower Session 1 - Been feeling really good with training and how thats been progressing - I think for so far strength has been going up as it should be weight is hovering around the same as it is around that 69 mark - I'm getting leaner but starting to recomp as-well so i might just run with this but I will see how I'm feeling just because i am getting quite hungry and if your anything like me I cant function if I'm hungry lol
Strength for this session stayed some what same as last week I didnt want to put it too much as I thin i have got to the point where now reps need to go up before i start pushing more weight
Food Same as last week - getting more hungry now but will try and ride the wave for a few more weeks until increasing.
Ill make sure to take photos of food aswell I've just been that hungry as soon as its made its going in my mouth lol
@BodyMonster34 Hi x
Date : Tuesday 4th February 2025
Fasted Weight : 69.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
W4: 131 x 10 133.5 x 8. 133.5 x 7
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
W4: 41.5 x 10. 41.5 x 10. 41.5 x 9
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
W4: 90 x 7 75 x 12
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
W4: 180 x 8. 180 x 6. 100 x 20 ( dropped the weight right back to get more reps )
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
W4: 54 x 12. 54 x 9. 49 x 9+3
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
W4: 15 x 14 13.75 x 12
Attachments
Last edited:
Great work!!! Keep pushing!!
sister you gonna keep your streak of picking the bad boys alive when we meatup. lolz. And it good you got mop ready in background in pic. You gonna have to mop trailer
but serious that a damn good workout. nice volume, you train your balls off that impressive .. gots mad respeks for that
What weight are you trying to get up to? Have you ever done any Barbell squats? Or smith Mach squats. I think squats could really help you build some mass esp legs cuz you eat enough calories, if you like to train hard, you’re young, build that mass now!! You got the peds to asst. Do reg bb squats, wide smith squats. Add them with your RDLs do the foo foo exercises around that. I really feel real squats are tremendous mass builders as well as full body workers esp core. They make you strong sister!! Happy lifting!
Nice work
Looking forward to the updates @mads. All rested up, ready to kick ass
Hey everyone
This is going to be a kind of long one today so strap yourselves in
I wasn’t planning on de loading for another two weeks or so but my body had other plans. I woke up last Monday morning and felt like absolute shit. I honestly felt like I had been hit by a bus. I wasn’t recovering and I just needed to take some time off and give my body the rest that it needed ! And to be honest with you, it worked out well because my daughter was super sick all last week so I had her home with me.
So I had a bit of a diet break still making sure I got my protein in but wasn’t overly too concerned about the calories but it’s definitely what my body needed and I’m honestly feeling so much better now that I’ve done it
Coming forward to Monday the 17th - 1st leg session back and to be fair. It felt amazing. I felt well rested. I felt recovered and everything just felt really smooth
I didn’t feel as strong so some of my lifts did go down but that’s obviously due to eating a little bit less food than what I have been and obviously having a couple days off as well but I am not mad about it
But this week we are full steam ahead. I will be pushing this growth phase for another 6 to 8 weeks before going back to maintenance and then starting my deficit / tidy up phase just to strip back a little bit and make it easier for me to build again !
Okayyy below time to go through numbers of the day
Date : Monday 17th Febuary 2025
Fasted Weight : 71.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Kaizen @Driven-Nutrition
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
W4: DELOAD
W5: 131x 11 x 131 x 8 124 x 7
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
W4: DELOAD
W5: 41.5 x 12 41.5 x 10. 32 x 15 + 25 x 20 ( PUMP SET)
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
W4: DELOAD
W5: 95 x 6. 75 x 10
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
W4: DELOAD
W5: 160 x 8 160 x 8 100 x 15 ( Felt heavy as fuck after RDLS )
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
W4: DELOAD
W5: MACHINE BROKEN
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
W4: DELOAD
W5: 13.75 x 15 12.5 x 14
Back tomoz ! - YES ill get photos and vids this week lol
This is going to be a kind of long one today so strap yourselves in
I wasn’t planning on de loading for another two weeks or so but my body had other plans. I woke up last Monday morning and felt like absolute shit. I honestly felt like I had been hit by a bus. I wasn’t recovering and I just needed to take some time off and give my body the rest that it needed ! And to be honest with you, it worked out well because my daughter was super sick all last week so I had her home with me.
So I had a bit of a diet break still making sure I got my protein in but wasn’t overly too concerned about the calories but it’s definitely what my body needed and I’m honestly feeling so much better now that I’ve done it
Coming forward to Monday the 17th - 1st leg session back and to be fair. It felt amazing. I felt well rested. I felt recovered and everything just felt really smooth
I didn’t feel as strong so some of my lifts did go down but that’s obviously due to eating a little bit less food than what I have been and obviously having a couple days off as well but I am not mad about it
But this week we are full steam ahead. I will be pushing this growth phase for another 6 to 8 weeks before going back to maintenance and then starting my deficit / tidy up phase just to strip back a little bit and make it easier for me to build again !
Okayyy below time to go through numbers of the day
Date : Monday 17th Febuary 2025
Fasted Weight : 71.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Kaizen @Driven-Nutrition
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
W4: DELOAD
W5: 131x 11 x 131 x 8 124 x 7
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
W4: DELOAD
W5: 41.5 x 12 41.5 x 10. 32 x 15 + 25 x 20 ( PUMP SET)
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
W4: DELOAD
W5: 95 x 6. 75 x 10
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
W4: DELOAD
W5: 160 x 8 160 x 8 100 x 15 ( Felt heavy as fuck after RDLS )
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
W4: DELOAD
W5: MACHINE BROKEN
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
W4: DELOAD
W5: 13.75 x 15 12.5 x 14
Back tomoz ! - YES ill get photos and vids this week lol
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