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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log VitalGains Log — Learning in the Present, Gaining in the Future

bros welcome to the forum.
i think all of us have some sort of mental issues.
our ancestors used to live to our teenage years then die, we were lucky to make it to 20 or 25.

today people live so long. its a huge mental struggle to go through so much we go through.
So true, the world has changed so much. I agree Mental Health affects all works of life it doenst discriminate.
 
Last edited:
Date: 10/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - I cant escape the rain - 45 Minute walk on treadmil post workout
Bodyweight: 110 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis
ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Seated Leg Curl33859kg91 minYou want your knee in line with the hinge joint
of the leg curl, push your hips down into the seat and then
lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide4312200kg103 minGo as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell2310 each side24kg93 minIf you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Barbell Stiff Leg Deadlift231060kg93 minFlat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Horizontal Calf - Sing Leg131070kg91 minNO bouncing out of the bottom, and then drive all the way up onto your toes.
Hanging Leg Raise4102 minStomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.
 
Diet:
Stuggling to get the food down today, not sure why but really not that hungry at the moment.

1736503451595.webp
 
Date: 10/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - I cant escape the rain - 45 Minute walk on treadmil post workout
Bodyweight: 110 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis
ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Seated Leg Curl33859kg91 minYou want your knee in line with the hinge joint
of the leg curl, push your hips down into the seat and then
lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide4312200kg103 minGo as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell2310 each side24kg93 minIf you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Barbell Stiff Leg Deadlift231060kg93 minFlat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Horizontal Calf - Sing Leg131070kg91 minNO bouncing out of the bottom, and then drive all the way up onto your toes.
Hanging Leg Raise4102 minStomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.
can you switch out running to walking up a treadmill bro? it would burn more fat
or you got a "running" high? @VitalGains
 
Good base
 
can you switch out running to walking up a treadmill bro? it would burn more fat
or you got a "running" high? @VitalGains
Hey mate, no running for me anymore. I think the combo of 100kgs and poor form destroys my lower body, so i just do 45 minutes cardio post workout - Incline 5 at 5 km/h. When the weather is clear ive taken up cycling and i have a nice 25 km route that i do. If its sunny ill be out there on the bike fasted.
 
Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Incline Bench Press33875kg94 min1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press231085kg103 min
Peck-Deck Flys231066kg91.5 min
Single Arm Dumbbell Rows44842.5kg92 min2 warm-up + 2 feeder sets
Assissted Pull-Ups141079kg93 minSlightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press23875kg93 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise231031kg91 min
Alternating Hammer Curls121112.5kg101 minSingle-arm, seated sideways
Preacher Cable Curls221035kg101 min15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions221029.5kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex
 
Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Incline Bench Press33875kg94 min1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press231085kg103 min
Peck-Deck Flys231066kg91.5 min
Single Arm Dumbbell Rows44842.5kg92 min2 warm-up + 2 feeder sets
Assissted Pull-Ups141079kg93 minSlightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press23875kg93 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise231031kg91 min
Alternating Hammer Curls121112.5kg101 minSingle-arm, seated sideways
Preacher Cable Curls221035kg101 min15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions221029.5kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex
@VitalGains working sets really good bro i like your load PUMP up
 
Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Incline Bench Press33875kg94 min1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press231085kg103 min
Peck-Deck Flys231066kg91.5 min
Single Arm Dumbbell Rows44842.5kg92 min2 warm-up + 2 feeder sets
Assissted Pull-Ups141079kg93 minSlightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press23875kg93 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise231031kg91 min
Alternating Hammer Curls121112.5kg101 minSingle-arm, seated sideways
Preacher Cable Curls221035kg101 min15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions221029.5kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex
Excellent! Keep progressing my man!

Big numbers on the decline press too! Love to see it.
 
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