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let us see about 1 week in, input forward bro
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@o3475x Good detailed updates bro........Back Day 20-3
Cardio 30 min stationary bike
Machine Row 1 warmup + 3 working sets
30kg, 50-60-70kg
Cable Low Row Narrow Grip 3 working sets
50-60-70kg
Cable low row wide grip 2 working sets
50-60kg
Lat Pulldown Wide Grip 3 working sets
50-60-70kg
Narrow Grip 2 working sets
60-70kg
Cable rope lateral push downs 3 working sets
20-22.5-25kg
Abdominal machine 3 working sets
30kg 10-8-6 reps
Macros
Have lowered calories down to 3200cals High protein and dropped carb numbers
Meal 1 - Oat Protein shake
Meal 2 - Rice, Beef Stew (potatoes and carrots)
Meal 3 - Pineapple slices Pre workout Meal
Meal 4 - Sweet Potato, Cottage Cheese, Steak
Meal 5 - Yoghurt, tangerine, apple
Feeling great today, definitely feeling full and strength is feeling strong. Been listening to the podcasts during work 10/10
Excuse the horrible cooking, food is fuel!
Shoulders 22-3
Cable Rear Delt 1 Warmup + 3 working sets
5kg, 7.5kg-10-8-8 reps
Cable lateral raises 3 working sets
5-7.5-10kg
Straight bar shoulder front raise on cable 2 working sets
15-17.5kg
Incline Shoulder press smith machine 3 working sets
40-50-60-kg
Seated dumbell rear delt fly 3 working sets
8-10-12kg
Straight bar trap raises - 3 sets
15-20-25kg
Cardio 30 min stationary bike post
3000cals 300P/260C/80F~
Feeling good this week overall, made adjustments and will continue for the rest of the cycle.
Will get more photos in the coming days to update
Cable Rear Delt 1 Warmup + 3 working sets
5kg, 7.5kg-10-8-8 reps
Cable lateral raises 3 working sets
5-7.5-10kg
Straight bar shoulder front raise on cable 2 working sets
15-17.5kg
Incline Shoulder press smith machine 3 working sets
40-50-60-kg
Seated dumbell rear delt fly 3 working sets
8-10-12kg
Straight bar trap raises - 3 sets
15-20-25kg
Cardio 30 min stationary bike post
3000cals 300P/260C/80F~
Feeling good this week overall, made adjustments and will continue for the rest of the cycle.
Will get more photos in the coming days to update
@o3475x 300 grams of protein, wonderful! would like meal pics please.
Will have to definitely remember to take more photos
Back Day 25-3
Machine row 1 Warmup 3 working sets
30kg 40-50-60kg
Cable Low row Narrow grip 3 working sets
40-50-60kg
Wide grip low row 3 working sets
30-40-50kg
Lat Pulldown 3 working sets
50-55-65kg
Cardio 30min stationary bike (will be switching to treadmill)
Wasn't feeling great yesterday had an average chest day so won't log it as didnt do much.
3000Cals~ 340P/260C/65F
Have attached some photos ive taken of food Ive made over the past week.
So far Beef Mince, Chicken breast and white fish are my go-tos. Generally meals are similar as I am always on the road due to work. Only having protein shake in the morning with blended oats and the rest are whole foods.
Machine row 1 Warmup 3 working sets
30kg 40-50-60kg
Cable Low row Narrow grip 3 working sets
40-50-60kg
Wide grip low row 3 working sets
30-40-50kg
Lat Pulldown 3 working sets
50-55-65kg
Cardio 30min stationary bike (will be switching to treadmill)
Wasn't feeling great yesterday had an average chest day so won't log it as didnt do much.
3000Cals~ 340P/260C/65F
Have attached some photos ive taken of food Ive made over the past week.
So far Beef Mince, Chicken breast and white fish are my go-tos. Generally meals are similar as I am always on the road due to work. Only having protein shake in the morning with blended oats and the rest are whole foods.
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clean meals bro i think you doing good cardio too but switch to treadmill for sure better for you
340 grams of protein! 400 grams you get the protein kind EVO title just so you know @o3475x
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