Thanks mate, I'm sure you can find a local gym with roomnice clean gym I wish my gym was like that
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Thanks mate, I'm sure you can find a local gym with roomnice clean gym I wish my gym was like that
Thanks matenice job man we are proud of you on this one
It's my pleasure mate, thanksI like that you are showing pictures of your training nice
Thanks mateBros Food looks very clean and impressive
That's beast mode mate, that's got to be hard workI do my version of the tricep extension on the floor
Nice update @sarmsmonster123DAY 55 (BACK):
1. Deadlift: 485Ib x 5 - risky push!
2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)
3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)
4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)
7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)
8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)
9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)
*Cardio: 15-20 mins
View attachment 2938
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
View attachment 2939
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
*4 weeks mini-PCT:
Week 4/day 3
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day
Thank youNice update @sarmsmonster123
Thanks mateKilling this log brother
Thanks mategreat pics and updates
@sarmsmonster123 power top this to the endRecovery weekend:
*4 weeks mini-PCT:
Week 4/day 5
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day
Under consideration mate, thanks@sarmsmonster123 power top this to the end
after pct I think you gotta jump back on cycle
Nice update @sarmsmonster123DAY 56 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 365lb x4
2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)
3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)
4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)
5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
*Cardio: 15-20 mins
View attachment 2956
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
View attachment 2957
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
*4 weeks mini-PCT:
Week 4/day 6
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day
ThanksNice update @sarmsmonster123
Keep up updating your log, it's great @sarmsmonster123DAY 57 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
11. Bulgarian Split Squats - 242lb x 10
*Cardio: 15-20 mins
View attachment 2962
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
View attachment 2963
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
*4 weeks mini-PCT:
Week 4/day 7
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day