your diet is pretty good try not to mix so many things up in your meals to Aid your digestion
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
good pictures of your meals looks really good I like it
I enjoy using a low carb wrap as a lunch option. But yeah I agree breads in excess aren’t the best option. I plan to incorporate more potato’s and other low gi carb sources into my diet. I love oatmeal so that’s always a staple meal for me.I would avoid bread
focus on more fruits and vegetables in good quality proteins
True bro there is still time.bros you only 26. You have many years ahead of you to where you want to go
Yeah endurance cardio is brutal.nice job man I have a lot of respect for endurance athlete because I was one and I know how much it takes
it's way way way harder than just going to the gym and jerking around for an hour like most weight trainers do
Yeah as would I.I'd like to see the numbers go up
Potatoes are a great source of potassium. Micronutrients are very important whether bulking or cutting.I enjoy using a low carb wrap as a lunch option. But yeah I agree breads in excess aren’t the best option. I plan to incorporate more potato’s and other low gi carb sources into my diet. I love oatmeal so that’s always a staple meal for me.
Potatoes are a great source of potassium. Micronutrients are very important whether bulking or cutting.
Is good you plan to add some red meat, it will help a lot with hormones.
Once you get your macro goals worked out, I recommend learning to fill them with a vertical diet approach that will cover all micronutrient needs. It is very simple to learn.
View attachment 18929
Once your diet is a bit more optimised for things like hormone production and accurate macro goals, training should also get modified towards those same ends.
You’ll need a program that focuses on weight training, I think a full body routine composed of compound movements, especially should include squats. Also should be done in the afternoon or evening to have the maximum benefit for testosterone production, both short term and long term increase.
Slowly we can get you on a program that is completely optimised at every level for testosterone production, from diet + supplements to sleep to the actual training in the gym. You’ll smash this goal bro, off to an awesome start here![]()
@gunelanie4987 checking your log and i like the detailsPull day and calves
10 min cross trainer warm-up
Close grip lat pull down
1st set warm-up 33 kg 20 reps
2nd warm-up set 40kg 12 reps
3rd warm-up set 47kg
1st working set 77kg 15 reps
2nd working set 77kg 12 reps
3rd working set 87kg failed on 8th rep I think I can start with this weight for my first working set next session. 77 kg felt easy for me back has always been one of my stronger body parts. While enhanced i expereinced the most strength gains in my pulling movements.
Drop set burn out 57 kg 20 reps just focusing on the mind-muscle connection here and driving the elbows into my hips/ pockets.
Single arm rope pull down- I use a handle for this movement. Placing myself in a stable position using an incline bench for support. I love the mind muscle connection I get from this movement. I like to rotate slightly to the side just as my elbow drives into my hip
Set 1 15 reps 25.00kg
Second set 35.50 kg 15 reps
Third set 35.50 12 reps hit failure on 10th rep
Upper back
Seated row
Set 1- 61 kg- 15 reps 2 mins rest
Set 2 68kg- 10 reps
Set 3 68 kg-10 reps reached failure 2 partial reps
Lat finisher 1 min rest between sets
Set - Body weight pull ups 10 reps hit failure on 10th rep- I felt strong so opted to start with body weight before using the assisted pull up pad.
Assisted pull ups 19kg assistance - 15 reps
Set 3 19kg - 18 reps
Biceps
Machine preacher curls 1 min rest
First set 60lbs 8-10 reps
Second set 60lbs hit failure at 9 reps
Third set 60lbs hit failure at 8 reps
Drop set 46 kg 10 reps
Barbell curls. I use this movement as a finisher. I just use an Olympic barbell without added weight.
High-rep burn out
20 lbs 20 reps slow controlled
3 sets
I am not training arms that heavy at the moment. Due to elbow tendonitis I don't want to exacerbate my injury as it recovers.
Rear delts
Machine fly
First set 61 kg - warm-up set 15 reps
Set 2 68kg 10 reps
Set 3- 68kg - 15rep
Drop set-54 kg 20 reps
Calves
Seated calf raises
Set 1 135 kg 12 reps
Set 2 135kg 12 reps
Set 3- 135 12 reps
post workout cardio 10 mins incline walk at 5.5km/h 15-degree incline.
I have attached a video of one of my working sets performing lats pulls downs.
Thank you for checking out my log post. Hope you are all doing well.
Thanks brother.@gunelanie4987 checking your log and i like the details
watched your video good form and you're doing really well, keep going strong
@gunelanie4987 never give up push to the max upThanks brother.
I strive to train with the best technique I can to avoid injury and stimulate the most muscle fibres. I’m obsessed with the gym.
@gunelanie4987 never give up push to the max up
@gunelanie4987 you have the body and genetics from the look of it, you can easily get a pro card and get into IFBB and we'll help youYeah definitely bro.
I’ve been obsessed with training ever since I was 16. It was something that I instantly became obsessed with.
I’d love to have an Ifbb men’s physique level physique one day. I originally always wanted to be a mass monster but I believe with my genetics I would need a lot of gear to pack on that level of mass.