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

[VitalGains]

Add the planks and you'll have a tight core along with the quadzilla quads

Thanks mate, ill add them in, no reason why i cant be doing some whilst im at home on days off too. Dont need a gym to get that midsection in check !

 

[Npcclassicphysique champ]

Thanks mate, ill add them in, no reason why i cant be doing some whilst im at home on days off too. Dont need a gym to get that midsection in check !

Getting tight in the core is legit bro thats what i have all my clients do

 

[VitalGains]

Getting tight in the core is legit bro thats what i have all my clients do

@LevButlerov @Npcclassicphysique champ

Thanks for all the help legends, all the advice is really paying off. Already starting to notice the outlines of my obliques coming in in the mirror. Ill definetley start adding in extra core exercises as super sets on my programming !

 

[Npcclassicphysique champ]

@LevButlerov @Npcclassicphysique champ

Thanks for all the help legends, all the advice is really paying off. Already starting to notice the outlines of my obliques coming in in the mirror. Ill definetley start adding in extra core exercises as super sets on my programming !

you're going to even get better bro stay dedicated and stay logging @VitalGains

 

[VitalGains]

you're going to even get better bro stay dedicated and stay logging @VitalGains

Will do mate

 

[Allupfromhere]

How you travelling brother, you still grinding away?

 

[VitalGains]

Hey mate thanks for checking in ! I sure am back in the gym Thursday Friday

 

[Npcclassicphysique champ]

Hey mate thanks for checking in ! I sure am back in the gym Thursday Friday

waiting for you to be back bro

 

[VitalGains]

Date: 05/03/2025

Back from 6 weeks of holidays and was happy to see that my weight didnt go up that much. I enjoyed my break but i tried to eat sensible meals.

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 108.8 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	80kg	9	4 min
Slight Decline Machine Press	2	3	10*	90	10	3 min
Incline Dumbbell Flys	2	3	10*	17.5kg	9	3 min
Landmin Single Arm Rows	4	4	8	25kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	75kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8*	70kg	9	3 min
Watson Lateral Raise	2	3	10*	36.5kg	9	1 min
Seated Inlince Bench Curls	1	2	11	7.5kg	10	1 min
Preacher Cable Curls	2	2	15/15	10/5kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10*	18.75kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:

 

[LevButlerov]

Date: 05/03/2025

Back from 6 weeks of holidays and was happy to see that my weight didnt go up that much. I enjoyed my break but i tried to eat sensible meals.

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 108.8 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	80kg	9	4 min
Slight Decline Machine Press	2	3	10*	90	10	3 min
Incline Dumbbell Flys	2	3	10*	17.5kg	9	3 min
Landmin Single Arm Rows	4	4	8	25kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	75kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8*	70kg	9	3 min
Watson Lateral Raise	2	3	10*	36.5kg	9	1 min
Seated Inlince Bench Curls	1	2	11	7.5kg	10	1 min
Preacher Cable Curls	2	2	15/15	10/5kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10*	18.75kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:

View attachment 79375

Deep sleep is good, do you have fiber count on this? and any fish oils?

 

[stevesmi]

This is a really good update on your training and your diet

 

[ceo]

Bros. It's been a while since we heard from you. Glad you enjoyed your holidays.

 

[ROIDDERS]

6 weeks of vacation. You are something.

What in the world kind of job allows you to go for 6 weeks of vacation?

 

[chesty]

Get some pictures up of the trip you that you took. Sounds like you had a heck of a break.

 

[Ulter]

Not bad on the food.

I think you're one weak. Spot is probably the liquid calories that you're getting in.

 

[e2]

Thank you for this update, man. It's a good training session.

 

[2Thick]

I like how you mix up the upper body workouts.

Nice job on the chest specifically,

 

[Vadim Fedorov]

You are doing an amazing job. The assisted pull-ups and the hammer strength shoulder. Are great workouts.

 

[Wootoom]

I love the hammer equipment for sure.

Make sure you get some meal pictures up too as soon as possible.

 

[Mobster]

Nothing, from the holiday, that can't be sorted real quick.