Approved Log Coming Back Training log

[GHgut4life]

15-7-26

Weigh in:
90kgs
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Cable Rows
12x 54.5kgs, 12x 59.1kgs, 10x63.6kgs
Cable Tricep Extension
12x 18.7kgs, 12x22.7kgs, 8x27.3kgs (each side)
Lat Pulldowns
12x40.9kgs, 12x 45.5kgs, 12x 50kgs
Cable Bicep Curls
12x 45.5kgs, 10x 50kgs, 5x54.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 20kgs, 12x 27.5kgs, 10x 30kgs ( each side )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Back at it tommorrow. Cheers for the responses and motivation.

welcome back to anabolex brother
pumping the mass back up!

 

[SteveSmi]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

@Justaguy looking really strong on this. Machine shoulder press and lateral dumbbell raises are on point. Keep up the good work.

 

[CEO]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Bros, that's really cool you are logging all the things that happened today, from the workout to breakfast, lunch, snack, dinner, and everything in between. @Justaguy

 

[ROIDDERS]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Glad to see that you're satisfied. @Justaguy 89 kg is a good weight and it gives you more flexibility whether you want to keep cutting or bulk.

 

[Ulter]

Back at it tommorrow. Cheers for the responses and motivation.

@Justaguy that's good that you took a little bit of a break on the weekend. Give your mind and body a little bit of a back off. Then come back hard tomorrow.

 

[2Thick]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Nice job on this man. The machine shoulder press and rope overhead extensions are really good and I like the chest flies. @Justaguy

 

[Mobster]

Good popping side triceps