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Approved Log Chrissyontest Muscle Building and Carnivore Diet Log

Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

IMG-20240211-WA0007.jpg



Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Steak
Dinner: Bison burgers

IMG-20240229-WA0000.jpg
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
 
chrissyontest said:
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
Nice one @chrissyontest
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

IMG-20240211-WA0007.jpg


Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

IMG-20240708-WA0027.jpg


Diet
Breakfast: Bacon and eggs
Lunch: Grilled chicken tenders
Snack: Steak bites
Dinner: Prime rib
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties
IMG-20240306-WA0003.jpg
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak
Click to expand...
Nice update @chrissyontest
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

IMG-20240708-WA0032.jpg


Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

IMG-20240410-WA0006.jpg


Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Steak
Dinner: Bison burgers
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

IMG-20240211-WA0006.jpg


Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

IMG-20240408-WA0002.jpg


Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

IMG-20240306-WA0006.jpg


Diet
Breakfast: Bacon and eggs
Lunch: Grilled chicken tenders
Snack: Steak bites
Dinner: Prime rib
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties
IMG-20240721-WA0008.jpg
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

IMG-20240211-WA0005.jpg


Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)

#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)

#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)

#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)

#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)

IMG-20240301-WA0007.jpg


Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)

Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Steak
Dinner: Bison burgers

IMG-20250811-WA0018.jpg
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)

#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)

#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)

#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)

#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)

#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)

#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)

#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
 
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