Sponsored by @Onyx Labs
- Weigh in
- 92kgs -3.3kgs to go
- Warmup/ stretch
- 20mins inline treadmill walk 7km/hr incline 3
- Pec fly
- 10x 50kg, 10x 57.5kg, 8x 66kgkgs
- Smith machine bench press
- 12x 40kgs, 10x 45kgs, 9x 50kgs
- Tricep extensions
- 12x 18.3kgs, 10x 22.7kgs, 11x 18.3kgs (failure)
- Overhead tricep extension superset
- 12x 22.7kgs (10x 20kg barbell bicep curl), 10x 27.3kg (10x20kg barbell bicep curl), 10x27.3kg (8x20kgs barbell bicep curl)
- Cable chest rows
- 12x59.5kgs, 10x 63.6kgs, 9x 63.kgs
- Hydration
- Electrolytes during training, 4lts water during day
- Breakfast
- Homemade breakfast muffin ( 50g Protein, 18g carbs, 18g fat, 448 cals)
- Lunch
- Soy Chicken, veg and noodles
- (48g protein, 16g carbs, 18g fat)
- Snack
- Homemade chilli cheese naan (16.5g protein, 19.5g carbs, 6g fat, 204 cals)
- Protein shake with 1/4 cup steel cut oats
- Sleep / Work
- 8pm - 3:15am 7.25hrs
- 5:30am - 4:30pm 11hrs
- Actually starting to see some progress considering it’s only been a short time but I’m the lightest I’ve ever been as an adult and can see changes.
getting it done brother1/3/26
Weigh in
92kgs 3kgs to go
Warmup/ stretch
20mins inline treadmill walk 7km/hr incline 3
Pec fly
12x 50kg, 10x 57.5kg, 8x 66kgkgs
Assisted pull-ups (20kg assist)
12x , 10x, 8x
Lat pulldowns
12x 45.5kgs, 10x 50kgs, 8x 59.1kgs
Machin single arm rows
12x 25kgs, 10x 30kgs, 8x 32.5kgs ( per side )
Cable chest rows
12x59.5kgs, 10x 63.6kgs, 9x 63.kgs
Hydration
Electrolytes during training, 4lts water during day
Breakfast
Homemade breakfast muffin ( 50g Protein, 18g carbs, 18g fat, 448 cals)
Lunch
Soy Chicken, veg and noodles
(48g protein, 16g carbs, 18g fat)
Snack
Homemade chilli cheese naan (16.5g protein, 19.5g carbs, 6g fat, 204 cals)
Protein shake with 1/4 cup steel cut oats
Sleep / Work
8pm - 3:15am 7.25hrs
5:30am - 4:30pm 11hrs
Actually starting to see some progress considering it’s only been a short time but I’m the lightest I’ve ever been as an adult and can see changes.
Sponsored by @Onyx Labs
