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Approved Log Testosterone Transformation Log

Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
Nicely done on the progressive overload
 
Oldmanchops said:
Meal Plan: 2998kcal , 243g P, 376g C, 52g F

Meal 1 - 365kcal, 42g P, 23g C, 11g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
2x Slice Lower Carb Bread

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 328kcal, 31g P, 41g C, 4g F
1 Scoop Protein Powder
4x Rices Cakes
2x Kiwifruit

Meal 3 – 493kcal, 46g P, 56gC, 9g F
130g Tuna Steak
250g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 537kcal, 42g P, 61g C, 14g F
150g Light Greek Yoghurt
80g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

Pre workout meal below,
View attachment 98295
Click to expand...
@Oldmanchops healthy and clean meals are always good......great job........
 
Log Updates: Some solid sessions done over the last few days, very happy with the progress i am making week to week. Did 45mins cardio to see how far along ive come and felt really good after and wasnt as hard as I expected it to be.

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 7
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 12
  • - Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • - Cable Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 8
20kg x 6
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Active Rest day with Cardio - 45min Cross Trainer at 136bpm

Legs & Shoulders
  • Seated Hamstring Curl
55kg x 12
55kg x 12
55kg x 12
55kg x 12
  • Leg Press
220kg x 10
220kg x 8
220kg x 8
170kg x 20
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
75kg x 10
75kg x 8
75kg x8
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
 
Oldmanchops said:
Log Updates: Some solid sessions done over the last few days, very happy with the progress i am making week to week. Did 45mins cardio to see how far along ive come and felt really good after and wasnt as hard as I expected it to be.

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 7
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 12
  • - Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • - Cable Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 8
20kg x 6
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Active Rest day with Cardio - 45min Cross Trainer at 136bpm

Legs & Shoulders
  • Seated Hamstring Curl
55kg x 12
55kg x 12
55kg x 12
55kg x 12
  • Leg Press
220kg x 10
220kg x 8
220kg x 8
170kg x 20
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
75kg x 10
75kg x 8
75kg x8
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
The cardio is good at 45 but training you need some 15-20 rep sets as well here.
 
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.
IMG_3074.webp
IMG_3098.webp
IMG_3099.webp
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops good update, I see some progress in the pics :D have you talked to your coach about doing more cardio? 45min at least and more core work?
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops

its very early but i am already seeing changes
keep it going man
the training is working so far
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops awesome work right here! Keep the log coming!
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops bro pushing some good protein. try and hit 300g. up your red meat
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
good updates man. seeing some gradual changes
lets push it though the next few weeks
@Oldmanchops
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops fat and carbs is looking good
push the macros in the direction you want based on your goals
in this case keep it here or lower IMO
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops overhead training can be good but it can be bad too
just be careful with those shoulders
you don't want to cause tears
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops bros much love for you!
this looks good
pushing some big weight and iron training
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops nice update man. Keep em coming
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
@Oldmanchops good going bro....progress is visible....keep it up........
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
60kg x 12
60kg x 12
  • Incline Smith Machine Press
100kg x 4
80kg x 8
80kg x 8
  • Barbell JM Bench Press
50kg x 15
50kg x 15
  • Overhead EZ Bar Cable Tricep Extension
70kg x10
70kg x10
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x12
70kg x12
70kg x12
70kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day + Cardio – 30min at 135bpm on Cross Trainer

Checkin Info
Coach is happy with the progress that we are making and can see the changes that the test is making. Food is staying the same again this week with no changes there. We are going to be adding in some clen and injectable l carn once it arrives and cardio will be pushed to the morning with 4x 30min completed throughout the week.View attachment 99234View attachment 99235View attachment 99236
Click to expand...
Nice push day 💪 i like the macors
 
LOG UPDATES:

Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 7
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 12
  • - Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • - Cable Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 10
70kg x 10
70kg x 10
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 8
  • Preacher Curls
35kg x 12
35kg x 10
35kg x 10

Active Rest day with Cardio - 30min Cross Trainer at 136bpm

Legs & Shoulders
  • Seated Hamstring Curl
60kg x 8
60kg x 8
60kg x 8
60kg x 8
  • Leg Press
220kg x 10
220kg x 10
220kg x 10
180kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
75kg x 12
75kg x 12
75kg x 12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
20x
20x
20x
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 7
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 12
  • - Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • - Cable Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 10
70kg x 10
70kg x 10
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 8
  • Preacher Curls
35kg x 12
35kg x 10
35kg x 10

Active Rest day with Cardio - 30min Cross Trainer at 136bpm

Legs & Shoulders
  • Seated Hamstring Curl
60kg x 8
60kg x 8
60kg x 8
60kg x 8
  • Leg Press
220kg x 10
220kg x 10
220kg x 10
180kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
75kg x 12
75kg x 12
75kg x 12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
20x
20x
20x
Click to expand...

Oldmanchops said:
Dessert below,

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oilsView attachment 100101
Click to expand...
Nice homemade dessert :D love the protein level. @Oldmanchops volume the training hard.
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 7
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 12
  • - Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • - Cable Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 10
70kg x 10
70kg x 10
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 8
  • Preacher Curls
35kg x 12
35kg x 10
35kg x 10

Active Rest day with Cardio - 30min Cross Trainer at 136bpm

Legs & Shoulders
  • Seated Hamstring Curl
60kg x 8
60kg x 8
60kg x 8
60kg x 8
  • Leg Press
220kg x 10
220kg x 10
220kg x 10
180kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
75kg x 12
75kg x 12
75kg x 12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
20x
20x
20x
Click to expand...
Nice work here
 
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
 

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Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
Steady as you god, clen? how about retatrutide?
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops looking good man!
i got mad respect for what you are doing
i want to see you continue to improve!
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops bro calf raise good
and vacuums good too
rich piana has video on them
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops
nice job on these exercise variations
i like the 200kg X20. that is some heavy volume.
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops bros love to see good old fashioned push day
always fun to do
plus i like its mid week and not monday like everyone else lol
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops very nice job on this !
the workouts look great!
you are pumping it
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
great workout!
cable rope hammer curls
calf raise leg press variation
cable seated rows A+

@Oldmanchops
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops solid work right here! Progress is showing bro!
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops great work getting over 14,000 steps and the workouts look good also. Keep killing it, brother.
 
C
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
Cant wait to see all your success!
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last three days, two sessions and one active rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
80kg x 12
80kg x 12
80kg x 12
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
70kg x15
70kg x15
70kg x15
70kg x15

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 14362 steps completed

Checkin Info
Coach is very happy with how we a tracking. Food is staying the same this week. We are introducing Clen this week at 40mcg daily along with Injectable L-Carnitine 300mgs. We have also moved all cardio to fasted cardio in the morning. Weight training will be completed in the afternoon.
Click to expand...
@Oldmanchops Great numbers man.........
 
Good workout
 
LOG UPDATES:

Hello all, sorry for the slow uptake on this log this recent week, have been getting absolutely smashed with work as its End of Financial Year currently for us in Australia. Have still been able to get all my sessions in along with 4x morning Cardios.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 8
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 8
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders
  • Seated Hamstring Curl
60kg x 12
60kg x 12
60kg x 12
60kg x 12
  • Leg Press
220kg x 10
220kg x 10
220kg x 10
180kg x 15
  • Bulgarian Spilt Squat
22.5kg x 10
22.5kg x 10
22.5kg x 10
  • Leg Extensions
80kg x 12
80kg x 12
80kg x 12
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 5
80kg x 8
80kg x 8
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
75kg x12
75kg x12
75kg x12
75kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 10
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day
 
Oldmanchops said:
LOG UPDATES:

Hello all, sorry for the slow uptake on this log this recent week, have been getting absolutely smashed with work as its End of Financial Year currently for us in Australia. Have still been able to get all my sessions in along with 4x morning Cardios.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
40kg x 8
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 8
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders
  • Seated Hamstring Curl
60kg x 12
60kg x 12
60kg x 12
60kg x 12
  • Leg Press
220kg x 10
220kg x 10
220kg x 10
180kg x 15
  • Bulgarian Spilt Squat
22.5kg x 10
22.5kg x 10
22.5kg x 10
  • Leg Extensions
80kg x 12
80kg x 12
80kg x 12
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 5
80kg x 8
80kg x 8
  • Barbell JM Bench Press
70kg x 8
70kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
17.5kg x12
17.5kg x12
17.5kg x12
  • Cable Rope Hammer Curls
75kg x12
75kg x12
75kg x12
75kg x12

Pull Focused Upper + Cardio : 30min Cross Trainer at 132bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
95kg x 10
95kg x 10
95kg x 10
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
230kg x 15
230kg x 15
230kg x 15
230kg x 12
  • - Vaccums
Active Rest Day
Click to expand...
@Oldmanchops you're still training hard, happy to hear :D hows your food intake going?
 
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
B865562C-8ED2-48FF-A4CB-F4D28BC9EE56.webp
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
nice meal @Oldmanchops you solid on food broly carbs moderate, you want to cut fats a bit?
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops that is a heck of a meal right there. looks pretty damn good. love the toppings
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
How is your body feeling with the drop in cals?
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
Noticing any difference yet?
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops bro i looked through post and no red meat? what the deal with that? you need it to grow!
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
wonderful job on this layout @Oldmanchops thanks for posting up this dessert. it is delicious and also much healthier then other options
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops tuna, potato and salad are good options. some good micronutrients in your meals. very impressive foods!
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops bros seems like you got a nice setup on this. your nutrition is on point. you got a good handle on it
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops Man, that is a heck of a food log update. So many different foods. You make things look so good. I'm gonna have to make one of those desserts.
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops food is on point bro!
 
LOG UPDATES:

Recap of the last few days training. The drop in cals is doing its thing with some slight weight drop. Happy with the overall progress that is being made.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
45kg x 4
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders
  • Seated Hamstring Curl - Single Leg
60kg x 12
60kg x 12
60kg x 12
60kg x 12
  • Leg Press
230kg x 10
230kg x 10
230kg x 10
180kg x 17
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
80kg x 12
80kg x 12
80kg x 12
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
 
Oldmanchops said:
LOG UPDATES:

Recap of the last few days training. The drop in cals is doing its thing with some slight weight drop. Happy with the overall progress that is being made.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
45kg x 4
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders
  • Seated Hamstring Curl - Single Leg
60kg x 12
60kg x 12
60kg x 12
60kg x 12
  • Leg Press
230kg x 10
230kg x 10
230kg x 10
180kg x 17
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
80kg x 12
80kg x 12
80kg x 12
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
This is a good day today @Oldmanchops but I see 3 days training. Start really pushing cardio.
 
Oldmanchops said:
This week we have dropped calories by 350 and we are now consuming 2650cals a week.

Please see breakdown below.

Breakfast 389kcal, 48g P, 43g C, 11g F
Egg x1
Egg Whitss 200g
Shaved Ham Slices x3
Spinach 30g
Low Fat Cheese Slice x1
Low Carb Bread Slice x2
Sugar Free Tomato Sauce 20g

Prework Out Meal 523kcal, 35g P, 79g C, 7g F
Rice Flour 90g
WPI Powder 1scoop
75g Strawberries
12g Almond Butter

Meal 2 593kcal, 51g P, 78g C, 8g F
Eye Fillet 140g
White Rice 200g
Watermelon 150g
Coconut Water 200g

Snack 243kcal, 29g P, 21g C, 3g F
WPI Protein Powder 1scoop
Rice Cakes x3
Raspberries 75g

Dinner 446kcal, 44g P, 46g C, 9g F
Tuna Steak 130g
Baked Potato 200g
Mixed Salad 75g
Asparagus 100g
Avocado 50g

Dessert 456kcal, 46g P, 44g C, 11g F
Light Greek Yoghurt 150g
Quick Oats 50g
WPI Protein Powder .75scoop
Strawberries 250g
Peanut Butter No Added Sugar or Oil 10g

Pre workout meal
View attachment 102353
Click to expand...
@Oldmanchops quality update brother man keep it up. You’re doing great
 
Nice job
 
Oldmanchops said:
LOG UPDATES:

Recap of the last few days training. The drop in cals is doing its thing with some slight weight drop. Happy with the overall progress that is being made.

All sets below are working set's; I complete warm up sets before all exercises. I try and push as close to failure as I can.

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
40kg x 8
40kg x 8
45kg x 4
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders
  • Seated Hamstring Curl - Single Leg
60kg x 12
60kg x 12
60kg x 12
60kg x 12
  • Leg Press
230kg x 10
230kg x 10
230kg x 10
180kg x 17
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
80kg x 12
80kg x 12
80kg x 12
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops Great work so far man......keep progressing.........
 
LOG UPDATES:

Here is the recap of the last few days.

Really starting to notice a difference with the training and pushing harder on all lifts. Happy with the results.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
85kg x 12
85kg x 12
85kg x 12
  • Barbell JM Bench Press
80kg x 8
80kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x12
75kg x12
75kg x12
75kg x12

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
100kg x 8
100kg x 8
100kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 15643 steps completed

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
45kg x 6
45kg x 6
40kg x 8
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12
IMG_3231.webp
IMG_3237.webp
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last few days.

Really starting to notice a difference with the training and pushing harder on all lifts. Happy with the results.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
85kg x 12
85kg x 12
85kg x 12
  • Barbell JM Bench Press
80kg x 8
80kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x12
75kg x12
75kg x12
75kg x12

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
100kg x 8
100kg x 8
100kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 15643 steps completed

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
45kg x 6
45kg x 6
40kg x 8
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12
View attachment 103629View attachment 103630
Click to expand...
lets do before after pics broly looks like you got leaner i think
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last few days.

Really starting to notice a difference with the training and pushing harder on all lifts. Happy with the results.

All sets below are working sets, I complete warm up sets before all exercises. I try and push as close to failure as I can. Really starting to see some improvement on lifts and weights going up.

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
85kg x 12
85kg x 12
85kg x 12
  • Barbell JM Bench Press
80kg x 8
80kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x12
75kg x12
75kg x12
75kg x12

Pull Focused Upper + Cardio 30mins @ 135bpm
  • Singel Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
  • Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Seated Row
100kg x 8
100kg x 8
100kg x 8
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 20
200kg x 20
200kg x 20
200kg x 20
  • - Vaccums
Active Rest Day + 15643 steps completed

Push Focused Upper Day 1 + 30min Cross Trainer at 135bpm
  • - Dumbell Chest Incline
45kg x 6
45kg x 6
40kg x 8
  • - Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • - Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
  • - Cable Fly
50kg x 12
50kg x 12
50kg x 12
  • - Cable Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • - D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12
View attachment 103629View attachment 103630
Click to expand...
Keep it going brother, you are going good🔥🔥🔥
 
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10
B7877593-C86C-4DD6-A12B-14A91BEF60BE.webp
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
Training seems very stable, but the food, how much carbs is this? and are you starting to mod carb intake? @Oldmanchops
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops great job on this little meal prep. the rice looks amazing! nice mix with the protein too
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
bros hell yeah @Oldmanchops this is an amazing training. and i love the meal!
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops Good looking meal, you put together. Mixing in the protein and the carbs like that is a great idea. I would add a side of salad as well.
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
bro all in with this. rice and beef good. i hope that texas beef :P @Oldmanchops
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops That's some good volume right there on that training. You hit the arms and shoulders like a maniac. Nice control on the weights. I like to see that.
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
chest supported upper back row is awesome. nice going on this training. you are throwing the iron around nicely @Oldmanchops
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops awesome work right here bro! Keep it coming!
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops good to see you growing man.....more power to you.........
 
Oldmanchops said:
Log Updates: Here is a recap after the last few days of training. Really starting to see some shift in weights with an increase across a few of my lifts. Body is holding up well so far. Going in for acupuncture and cupping this week. All cardio sessions are now been completed fasted in the morning.

Changed up one meal from steak to lean beef mince, photo below. I make a big batch of this for the week (5x times meals) and then portion out on the day. 508kcals, 50g P, 57g C, 8g F per serve.

Back Focused Upper along with 30min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
70kg x 12
70kg x 12
70kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 10
20kg x 10
20kg x 10
  • Preacher Curls
35kg x 12
35kg x 12
35kg x 12

Legs & Shoulders + Cardio: Cross Trainer 30mins at 134bpm
  • Seated Hamstring Curl - Single Leg
65kg x 8
65kg x 8
65kg x 8
65kg x 8
  • Leg Press
240kg x 8
240kg x 8
240kg x 8
190kg x 15
  • Bulgarian Spilt Squat
22.5kg x 12
22.5kg x 12
22.5kg x 10
  • Leg Extensions
85kg x 10
85kg x 10
85kg x 10
  • DB Lateral Raise
20kg x 12
20kg x 12
20kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Push Focused Upper Day 2 + Cardio : 30min Cross Trainer at 134bpm
  • Sternal Cable Press
65kg x 12
65kg x 12
  • Incline Smith Machine Press
100kg x 6
100kg x 6
100kg x 6
  • Barbell JM Bench Press
75kg x 8
75kg x 8
  • Overhead EZ Bar Cable Tricep Extension
70kg x12
70kg x12
  • Cabel Lateral Raise
20kg x12
20kg x12
20kg x12
  • Cable Rope Hammer Curls
75kg x10
75kg x10
75kg x10
75kg x10View attachment 104284
Click to expand...
@Oldmanchops that’s a good looking meal brother. I might have to try it out.
 
Log Updates: Started a new training block yesterday which i am happy about as we are moving in the right direction with everything. Food has stayed the same this week but will end up changing next week. Little progress photo of my back and shoulders (yes i need to work on my posing, dont come at me) Cardio is now 5x a week fasted in the morning, with training sessions in the afternoon.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
60kgs x 15
60kgs x 15
60kgs x 15

- Incline Dumbbell Press
45kgs x 6
45kgs x 5
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
60kgs x 12
60kgs x 12
60kgs x 12

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
25kgs x 12
25kgs x 12
25kgs x 12
25kgs x 12

- Russian Twists
15reps
15reps
15reps
IMG_3266.webp
 
Oldmanchops said:
Log Updates: Started a new training block yesterday which i am happy about as we are moving in the right direction with everything. Food has stayed the same this week but will end up changing next week. Little progress photo of my back and shoulders (yes i need to work on my posing, dont come at me) Cardio is now 5x a week fasted in the morning, with training sessions in the afternoon.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
60kgs x 15
60kgs x 15
60kgs x 15

- Incline Dumbbell Press
45kgs x 6
45kgs x 5
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
60kgs x 12
60kgs x 12
60kgs x 12

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
25kgs x 12
25kgs x 12
25kgs x 12
25kgs x 12

- Russian Twists
15reps
15reps
15repsView attachment 104853
Click to expand...
Good back, leaning out nicely. have you started to cut carbs? @Oldmanchops
 
Nice work Bru
 
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
59AE13D2-07E7-4719-88C1-C163968F66F4.webp
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
I like this pudding , high protein is the key to growth :D and fasted cardio on the dot. @Oldmanchops
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops pull work and 30 minute fasted cardio is outstanding. this looks tremendous. and the strawberries look good!
 
Oldmanchops said:
Log Updates: Started a new training block yesterday which i am happy about as we are moving in the right direction with everything. Food has stayed the same this week but will end up changing next week. Little progress photo of my back and shoulders (yes i need to work on my posing, dont come at me) Cardio is now 5x a week fasted in the morning, with training sessions in the afternoon.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
60kgs x 15
60kgs x 15
60kgs x 15

- Incline Dumbbell Press
45kgs x 6
45kgs x 5
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
60kgs x 12
60kgs x 12
60kgs x 12

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
25kgs x 12
25kgs x 12
25kgs x 12
25kgs x 12

- Russian Twists
15reps
15reps
15repsView attachment 104853
Click to expand...
Good job brother💪
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
bros this is some legit iron training. i love the food. it is amazing too ! @Oldmanchops
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
bro what kind of meal that? should be eating steak. htat look like vegan food lol @Oldmanchops
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops The training looks really solid. I like the iron training and I like how you start out with a nice hammy curl on leg day. usually people do that at the end
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops nice job man. the strawberries make a good dessert. nothing wrong with those. they have good vitamins
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops pulling workout and cable upright row is looking good. 5x30 minutes a week is solid. nothing wrong with that. any cardio is good cardio as far as i'm concerned man
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops strawberries are on point! Delicious!!
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
Well done bro, it looks like you are in a good spot with training and food 🔥.
 
Oldmanchops said:
LOG UPDATES: Really enjoying this new training block. Strength is going up and really starting to notice changes to the body. Cardio is still 5x 30mins a week. Will be looking to introduce some Mast E soon and potentially some HGH if the coach is happy with the progress we are making.

Below are the last three training sessions that have been completed.

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
40kg x 10
40kg x 10
40kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 16

- Underhand Cable Row
70kg x 8
70kg x 8
70kg x 8

- Cable Pullover
50kg x 12
50kg x 12
50kg x 11

- Superset
Ez Bar Spider Curl
25kg x 10
25kg x 10
25kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 8

LEGS

- Seated Hamstring Curl
85kg x 12
85kg x 12
85kg x 12

- Hack Squat
100kg x 10
100kg x 10
100kg x 10

- Leg Press
200kg x 10 (rest pause)
200kg x 8
200kg x 16

- Leg Extension
85kg x 12
85kg x 10
50kg x 8 (Drop Set)
85kg x 4

- Dumbbell Romanian Deadlift
30kg x 10
30kg x 9
30kg x 8

- Standing Calf Raise
100kg x 12
100kg x 12
100kg x 12

- Hanging Leg Raise
12x
12x
12x

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 18

Superset
- Dumbbell Shoulder Press
32.5kg x 8
32.5kg x 8

- Cable Upright Row
30kg x 12
30kg x 12
30kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 10
70kg x 12
70kg x 10
70kg x 11

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Also here is a glimpse of my current dessert,
Kcal 463, 47g P, 46g C, 10g F
View attachment 105752
Click to expand...
@Oldmanchops great work on this one. The food is looking good also
 
Log Updates : It has been a bit of a crazy end to the week with work and other commitments. Still able to get into the gym and bang out some solid sessions.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
65kgs x 15
65kgs x 15
65kgs x 15

- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
65kgs x 10
65kgs x 10
65kgs x 10

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
30kgs x 12
30kgs x 12
30kgs x 12
30kgs x 12

- Russian Twists
15reps
15reps
15reps

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
45kg x 10
45kg x 10
45kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18

- Underhand Cable Row
70kg x 10
70kg x 10
70kg x 10

- Cable Pullover
50kg x 12
50kg x 12
50kg x 12

- Superset
Ez Bar Spider Curl
35kg x 10
35kg x 10
35kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 10

IMG_3304.webp
 
Oldmanchops said:
Log Updates : It has been a bit of a crazy end to the week with work and other commitments. Still able to get into the gym and bang out some solid sessions.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
65kgs x 15
65kgs x 15
65kgs x 15

- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
65kgs x 10
65kgs x 10
65kgs x 10

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
30kgs x 12
30kgs x 12
30kgs x 12
30kgs x 12

- Russian Twists
15reps
15reps
15reps

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
45kg x 10
45kg x 10
45kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18

- Underhand Cable Row
70kg x 10
70kg x 10
70kg x 10

- Cable Pullover
50kg x 12
50kg x 12
50kg x 12

- Superset
Ez Bar Spider Curl
35kg x 10
35kg x 10
35kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 10

View attachment 106865
Click to expand...
Consistency is key brother and that's what you are showing. Good on you! Keep smashing it.
 
Oldmanchops said:
Log Updates : It has been a bit of a crazy end to the week with work and other commitments. Still able to get into the gym and bang out some solid sessions.

PUSH A + 30mins Cardio on Cross trainer @ 131bpm

- Pec Dec
65kgs x 15
65kgs x 15
65kgs x 15

- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10

- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12

- Machine Shoulder Press
65kgs x 10
65kgs x 10
65kgs x 10

- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12

- Single Arm Tricep Crossover
30kgs x 12
30kgs x 12
30kgs x 12
30kgs x 12

- Russian Twists
15reps
15reps
15reps

Pull + 30min Fasted Cardio 30mins @ 132bpm

- Chest Supported T-Bar Row
45kg x 10
45kg x 10
45kg x 10

- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18

- Underhand Cable Row
70kg x 10
70kg x 10
70kg x 10

- Cable Pullover
50kg x 12
50kg x 12
50kg x 12

- Superset
Ez Bar Spider Curl
35kg x 10
35kg x 10
35kg x 10

Ez Bar Cable Curl
50kg x 10
50kg x 10
50kg x 10

View attachment 106865
Click to expand...
Staying steady at this :D have you been cutting carbs?
 
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12g
414E9DCF-AB01-4DB0-9E37-343004F6A257.webp
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
Good week and waiting on your blood work to come back. :D @Oldmanchops but your cardio we need to push it up and overall macros are what now?
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
Having a week off legs you may find you come back stronger 💪.
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
@Oldmanchops this is a nice meal you put together. the greens and protein is on point. avocado is great fats
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
@Oldmanchops bro want to see the red meat being pumped here. salad aight. i used to grow some stuff in garden but too dry
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
@Oldmanchops Good food and good training. I got to give you a lot of credit for this. That's the way you've got to push it.
 
Oldmanchops said:
Log Updates : Another week in the books, a few extra commitments this week so only got in 4 sessions, missed legs this week. But will be back to cook them this coming week. Four Cardio sessions completed. Food has stayed the same, with training days and rest day meal plans (Dinner below) Went to get blood tests this morning and will post results once I have them back.

PUSH B + Cardio 30mins @ 133bpm

- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20

Superset
- Dumbbell Shoulder Press
32.5kg x 10
32.5kg x 10

- Cable Upright Row
35kg x 12
35kg x 12
35kg x 15

- Shoulder Width Overhand Tricep Extension
70kg x 12
70kg x 12
70kg x 12
70kg x 12

- Close Grip Machine Press
100kg x 12
100kg x 12

- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15

Plank on Elbows
3x 1.30min

Pull B + 30min Cardio @ 132bpm

- Single Arm Lat Pull Down
75kg x 12
75kg x 12
75kg x 12

- Upper Back Bias Pulldown
65kg x 12
65kg x 12
65kg x 12

- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8

- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12

- Reverse Pec Dec
65kg x 12
65kg x 12
65kg x 12

- Cable Rope Hammer Curls
60kg x 12
60kg x 12
60kg x 12

Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs

Kcals 463, P 48g C 40g, F 12gView attachment 107555
Click to expand...
@Oldmanchops bros salad looking strong. chicken and salad is on point. avocado is incredible keep up the good work!
 
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