Fat to Shredded in 2022 Log

Thantis

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Gonna try the protein waffle
Great log bro
thanks man, I love the protein waffles easy to make stays good in the fridge for a week (unlike the french toast) and its pretty packed and filling
 

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5/12 Food
B-Egg sandwich 12oz coffee - 407
S-Protein Shake -150
L- 4oz salmon 1cup rice + asparagus - 435
D-TBD
 

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Current shape @ 201 its nice to see the progress from the first pictures to now, ive added 2 loops to my belt and probably should just go get a 34 instead of the 36 im using since its super long now with the extra loops
 

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5/12 Legs
Squat - W x10 135 - x8 225 x8 225 x8 225
Leg Press - x8 630 x8 720 x6 810 x4 810 1x 910
Hack Squat Machine - Wide x8 180 x8 180 x6 180
Hack Squat Machine - Middle x8 180 x8 180 x6 180
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 120 x8 140 x4 160
Weighted Calf Extensions - x8 390 x8 395 x8 400
Seated Calve Raises - x10 225 x8 270 x6 295
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x10 body weight x8 120lb x4(failure) 120lb
Treadmill - 15% 2.0 45m
 

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5/13 Food
B- egg sandwich 16oz coffee -450
S- Chicken sandwich - 277
L- 7oz chicken breast - 200
S- Protein shake - 150
D-TBD
 
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5/13 Chest/Shoulder/Tri
Incline bench Barbell - x10 135 x10 185 x10 225
Low Incline bench Dumbbell - x10 65 x10 70 x8 80 x4 95
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 100lb x8 115lb x8 130
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Cable Tricep Rope (behind the head) x8 40lb x8 50lb x4 60lb
Overhead Press Machine - x10 50 x10 90 x8 140
Shoulder Press Machine - x10 40 x10 50 x10 60
DB Pull over - x10 50 x8 50 x6 50
Wide Grip Push-up Incline - x20 x15 x10
Diamond Pushup - x10 x8 x6
Cable Lateral Raise - x10 15 x15 10 x25 5
Machine Lateral Raise - x10 50 x10 60 x8 70
Finished on treadmill 15% incline 2.0sp for 60m
 

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I was on fire today, everything felt light tons of endurance, I had to hold myself back because I didnt want to injure myself but I really felt good today
 
gphagan1

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Current shape @ 201 its nice to see the progress from the first pictures to now, ive added 2 loops to my belt and probably should just go get a 34 instead of the 36 im using since its super long now with the extra loops
Photos, belts, and tape measures never lie….sometimes the scales have you chasing shadows.
 

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Photos, belts, and tape measures never lie….sometimes the scales have you chasing shadows.
Yeah its only a part of the complete picture. 199 today lean I ate solid all weekend another week down
 

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5/16 Food
B- 3 eggs, yogurt + fruit - 436
S-Shake - 150
L- Pasta w/ sausage - 520
D- TBD
 

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5/16 Chest/Tri
Low incline DB bench - Warmup x10 50 - x10 75 x10 85 x6 90
Incline bench Barbell - x8 135lb x8 155lb x6 185lb
Cable Flys Upper - x8 25lb, x8 30lb x6 35lb
Cable Flys Lower - x8 25lb, x8 30lb x6 35lb
Pec-Dec - x8 100lb x8 115lb x6 130
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Seated Tricep Pushdown - x10 80 x8 100 x8 120
Cable Tricep Rope (behind the head) x8 30lb x8 40lb x6 50lb
Cable Tricep EZ Curl Bar- x10 under x10 over no rest 50lb x3
Chest Dips - x10 190 x8 210 x6 215
Finished on treadmill 15% incline 2.0sp for 45m
 

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5/17 Food
B- Eggwhite sandwich 350, 12oz coffee - 550
S- Protein Shake - 150
L- 6oz chicken breast - 200
D-3 chicken soft tacos - 620
 
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Pretty tired today I skipped out on cardio but I felt good otherwise with the lifts, everyone in the house is sick hopefully I dont get it or its mild.
5/17 Pull
Deadlift - Warmup x10 225 x3 315 x3 345 x3 345 x1 365
Bent-over Rows - x10 135 x8 185 x6 225
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x6 188 x4 188
Hammer Strength ISO Low Lat Row - Double arm x3 376 x6 286 x15(failure) 196
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
EZ Curl Bar Curls - x10 75 x8 95 x4 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Cabled EZ Curl Bar - x8 80 x8 90 x4 110
Single Arm Cable Curl - x10 25 x8 30 x6 35
Cable Lat Pulldown Wide Grip - x10 100 x8 120 x8 140
Seated Row - x10 100 x8 120 x6 140
Pull-up x8 3 sets
Chin-up x8 3 sets
ISO Lateral Bicep Curl x10 30 x8 40 x7(failure) 50
 

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5/18 Food
B-1 Chicken egg white sandwich + 16oz coffee -440
S- More eggs + bagel - 340
L- Chicken Breast - 200
S- Yogurt - 200
D-Hamburger 415
 
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5/18 Forearms / Abs
Reverse Grip Curls EZ Bar Thumbless Grip - x8 65 x8 75 x4 95
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x2(failure) 95
Wrist Curls Flat Bar - x10 65 x10 75 x4 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Free hang - 3 sets to failure
Reverse Grip Curls EZ Bar Cabled Thumbless - x8 40 x8 40 x8 40
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x8 30
Farmers Carry - 30 second walk 65lb 30 second walk 70lb 15 second walk 75lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 170 x10 190 x10 205
Cable Crunch - x8 50 x8 50 x6 60
Plank - 30seconds 3 sets
Treadmill 15% 2.0 45m
 

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5/19 Food
B- 2 egg cheese bagel 12oz coffee - 460
S-Protein - 150
L- Hamburger -360
S- Yogurt - 200
D- Pasta w/ pork - 500
 
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So I had made a huge mistake regarding the amount of weight on my leg press, I didnt realize the base weight on the machine is 117lbs 😅 so i'm adding that in starting today
5/19 Legs
Squat - W x10 135 - x8 225 x8 225 x8 225
Leg Press - x8 747 x8 927 x6 927 x2 1027
Hack Squat Machine - Wide x8 180 x8 180 x6 180
Hack Squat Machine - Middle x8 180 x8 180 x6 180
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 120 x8 140 x4 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Seated Calve Raises - x10 225 x8 270 x6 295
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x10 body weight x8 120lb x4(failure) 120lb
Treadmill - 15% 2.0 45m
 

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5/20 Food
B- Chicken egg sandwich 16oz coffee - 450
S- Protein Shake - 150
L - Pasta w/ pork - 360
S- Yogurt - 200
D- Salmon -TBD
 

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5/20 Chest/Shoulders
Incline bench Barbell - x10 135 x10 155 x8 185
Low Incline bench Dumbbell - x10 65 x10 70 x8 75
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 100lb x8 115lb x8 130
Overhead Press Machine - x10 50 x10 90 x8 140
Shoulder Press Machine - x10 50 x10 65 x10 80
DB Pull over - x10 50 x8 50 x6 50
Wide Grip Push-up - x20 x20 x18
Diamond Pushup - x15 10 x8
Cable Lateral Raise - x10 15 x15 10 x25 5
Machine Lateral Raise - x10 50 x10 60 x8 70
Reverse Pec Dec - x10 100 x10 115 x6 130
Cable Lateral Raise - x20 10 x20 15 x20 20 x12 30 x10 40
Finished on treadmill 15% incline 2.0sp for 45m
 
gphagan1

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Yeah you definitely work a lot of volume, but even though some would think it makes your work outs a little too long, it seems like it’s working good for you. I’m one that if it’s working, then no need to change if your enjoying it. That joy of the gym and your results is that motivation so needed to keep you going.
 

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Always impressed by the volume of your workouts man. Good stuff!
Yeah you definitely work a lot of volume, but even though some would think it makes your work outs a little too long, it seems like it’s working good for you. I’m one that if it’s working, then no need to change if your enjoying it. That joy of the gym and your results is that motivation so needed to keep you going.
Thanks!
Yeah It doesnt "feel" like a lot until I write it down haha, My problem is I never feel like i've done enough, I want to do more and train harder each time but an hour and a half later before cardio and im like **** where'd the time go 😅
 

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5/23 Food
B- 2 Eggs sausage english muffin 12oz coffee - 387
S- Protein -150
L- 10oz Brisket -475
S- Quesadilla - 210
D-6oz chicken half sweet potato - 435
 
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Its officially the 1 month mark and I definitely notice some of the gains now, shoulders looking much bigger and round. I've still got fat in my mid section/hip area I want to get rid of but that's a lot slower to burn it seems. I'm going to probably add some Ursa and Flash point in the coming weeks to assist in those areas while keeping everything else the same. My lifts are up I feel stronger, the only caveat is my right shoulder RC is fucked and i've had to completely nix the flat bench and move to DB low incline. I need to add some IYT's and get this **** straightened out before it becomes a real problem. I've got 0 issues with the left side but my rights always been weaker being that im left handed.
 
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So I said I stopped flat bench only to do flat bench because I felt good 😂 kept it at lighter weights and I also am using suicide grip because it feels better on my shoulder for some reason.

5/23 Chest-Tri
Low incline DB bench - Warmup x10 50 - x10 75 x10 85 x6 90
Incline bench Barbell - x8 135lb x8 155lb x6 185lb
Cable Flys Upper - x8 25lb, x8 30lb x8 35lb
Cable Flys Lower - x8 25lb, x8 30lb x8 35lb
Pec-Dec - x8 100lb x8 115lb x8 130 x8 160 x4 190
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Cable Tricep Rope (behind the head) x8 30lb x8 40lb x6 50lb
Flat bench SS grip - x15 135 x10 155 x4 185
DB Pull over - x10 50 x10 50 x10 50
Chest Dips - x10 190 x8 210 x6 215
Finished on treadmill 15% incline 2.0sp for 45m
 

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5/24 Food
B- eggwhite chicken sandwich 12oz coffee -450
S-Protein - 150
L-8oz Brisket - 400
S-Yogurt/Fruit - 200
D- 2x rainbow rolls - 415
 
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5/24 Pull
Deadlift - Warmup x10 225 x3 315 x3 345 x3 365 x1 405
Bent-over Rows - x10 135 x8 185 x6 225
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x6 188 x4 188
Hammer Strength ISO Low Lat Row - Double arm x3 376 x6 286 x18(failure) 196
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Standing Hammer Curls - x8 35 x8 40 x6 45
Cabled EZ Curl Bar - x8 80 x8 90 x4 110
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 50 x10 60 x6 80
Cable Lat Pulldown Wide Grip - x10 100 x8 120 x8 140
Seated Row - x10 100 x8 120 x6 140
Pull-up x8 3 sets
Chin-up x8 3 sets
ISO Lateral Bicep Curl x10 30 x8 40 x5(failure) 50
Finished on treadmill 15% incline 2.0sp for 45m
 

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5/25 Food
B-Egg sausage english muffin 12oz coffee - 345
S-protein 150
L-7oz brisket - 300
D- Pasta w/sausage meat sauce - 540
 
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5/25 Forearm/abs
Reverse Grip Curls EZ Bar Thumbless Grip - x8 65 x8 75 x4 95
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x4(failure) 95
Wrist Curls Flat Bar - x10 65 x10 75 x4 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Free hang - 3 sets to failure
Reverse Grip Curls EZ Bar Cabled Thumbless - x8 40 x8 40 x8 40
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x8 30
Farmers Carry - 30 second walk 65lb 30 second walk 70lb 15 second walk 75lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 170 x10 190 x10 205
Cable Crunch - x8 50 x8 50 x6 60
Plank - 30seconds 3 sets
Treadmill 15% 2.0 45m
 

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5/26 Food
B- 2 egg bagel 16oz coffee - 540
S-Protein - 150
L- 8oz brisket 340
D-Small bowl pasta and a braut - 510
 
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5/26 Chest/Shoulders
Incline bench Barbell - x10 135 x10 155 x8 185
Low Incline bench Dumbbell - x10 65 x10 80 x6 90
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 100lb x8 130lb x4 160
Overhead Press Machine - x10 50 x10 90 x8 140
Shoulder Press Machine - x10 50 x10 65 x10 80
DB Pull over - x10 50 x8 50 x6 50
Wide Grip Push-up - x20 x20 x18
Diamond Pushup - x15 10 x8
Cable Lateral Raise - x10 15 x15 10 x25 5
Machine Lateral Raise - x10 50 x10 60 x8 70
Reverse Pec Dec - x10 100 x10 115 x6 130
Cable Lateral Raise - x20 10 x20 15 x20 20 x12 30 x10 40
 
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5/27 Food
B-2 Egg sausage english muffin 12oz coffee - 410
S-Protein 210
L- Pasta - 500
D- salmon rice green beans - 560
 
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So I had a little mishap with my gear bag, it ended up falling over and my open vial of test leaked out very unfortunate. So I had to order more and in doing so I decided to up my dosage to 600wk for the remainder of my cycle since i'm already getting 2 additional vials might as well use it 😅 I have 1 unopened so im still good to keep pinning till the rest shows up.
 
gphagan1

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So I had a little mishap with my gear bag, it ended up falling over and my open vial of test leaked out very unfortunate. So I had to order more and in doing so I decided to up my dosage to 600wk for the remainder of my cycle since i'm already getting 2 additional vials might as well use it 😅 I have 1 unopened so im still good to keep pinning till the rest shows up.
Ha, so technically your loss becomes your “Gains”. Making the most of a bad situation.
 

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5/27 Legs
Squat - W x10 135 - All pause reps x8 225 x8 225 x8 225
Leg Press - x8 747 x8 927 x4 1027
Hack Squat Machine - Wide x8 180 x8 180 x6 180
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x4 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Seated Calve Raises - x10 225 x8 270 x6 295
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 30m
 

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5/30 Food
B- Sausage egg sandwich 12oz coffee- 430
S- Protein Shake 150
L- 6oz chicken 200
S- Protein Bar - 210
D- tuna wrap + pbj 610
 
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5/30 Chest
BB Bench - x15 135
Low incline DB bench - x8 80 x6 90 x4 90
Incline bench Barbell - x8 135lb x8 185lb x4 225
Cable Flys Upper - x8 40lb, x8 60lb x6 80lb
Cable Flys Lower - x8 30lb, x8 35lb x6 50lb
Pec-Dec - x8 115lb x8 145lb x6 175
Cable Tricep Rope - x8 80lb x8 90lb x6 110lb
Seated Tricep Pushdown - x10 80 x8 100 x8 120
Cable Tricep Rope (behind the head) x8 50lb x8 70lb x6 90l
Chest Dips - x10 200 x8 230 x6 270
Finished on treadmill 15% incline 2.0sp for 45m
 

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5/31 Food
B- chicken + eggwhites 12oz coffee 440
S- 2 eggs sausage - 260
L- 6oz steak - 210
S- greek yogurt + fruit - 200
D- TBD
 

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So I went off the rails today with my workout, felt like a PR day so I went for it.

Deadlift - Wx5 225 x3 315 x2 405 x1 495
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x6 188 x4 213
Single Arm Bent Over Row DBs - x8 100 x8 125 x4 135
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Seated Row - x10 100 x8 120 x6 140
Pull-up x8 3 sets
Chin-up x8 3 sets
ISO Lateral Bicep Curl x10 30 x8 40 x8 50 x4 65
15% 2.0 sp treadmill 30m
 

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I have a question as well, ever since I upped my test ive been extremely hungry and i'm thinking I should up my calories but not sure exactly how much to go up to keep lean but also satisfy my stomach.
 
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gphagan1

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So I went off the rails today with my workout, felt like a PR day so I went for it.

Deadlift - Wx5 225 x3 315 x2 405 x1 495
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x6 188 x4 213
Single Arm Bent Over Row DBs - x8 100 x8 125 x4 135
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Seated Row - x10 100 x8 120 x6 140
Pull-up x8 3 sets
Chin-up x8 3 sets
ISO Lateral Bicep Curl x10 30 x8 40 x8 50 x4 65
15% 2.0 sp treadmill 30m
Nice pull on deadlifts. On upping calories, I would go up about 200 calories, keeping carbs low and the increase coming from protein and some good fats. The best way to track if your changes help without you gaining fat is to measure your waist before increase, and wait 7-10 days and measure again. If no fat gain you could go up another 200 calories and access in another 7-10 days. These are slow changes, but our bodies tend to respond better with gradual changes.
 

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Nice pull on deadlifts. On upping calories, I would go up about 200 calories, keeping carbs low and the increase coming from protein and some good fats. The best way to track if your changes help without you gaining fat is to measure your waist before increase, and wait 7-10 days and measure again. If no fat gain you could go up another 200 calories and access in another 7-10 days. These are slow changes, but our bodies tend to respond better with gradual changes.
Thanks been a long time coming, I'm hoping ill break 500 by the time im done with this cylce, my form went to **** towards the top so I've got a lot of work to go.

I'll add 200 and go from there, the hunger is unreal I was fine for months but now its all the time kinda crazy
 

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6/1-6/2 Food/Workout
B- chicken + eggwhites 12oz coffee 440
S- 2 eggs sausage - 260
L- 6oz steak - 310
S- greek yogurt + fruit granola - 380
D- Salmon + 2cups rice - 620

B-2 eggs sausage English muffin 12oz coffee- 475
S-Protein Shake -150
L- 8oz steak - 510
S-Protein Bar - 210
D-TBD

Forearm/Abs
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x4(failure) 95
Wrist Curls Flat Bar - x10 65 x10 75 x4 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Free hang - 3 sets to failure
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x8 30
Farmers Carry - 30 second walk 65lb 30 second walk 70lb 15 second walk 75lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 170 x10 190 x10 205
Cable Crunch - x8 50 x8 50 x6 60
Plank - 30seconds 3 sets
Treadmill 15% 2.0 45m
 

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6/2 Legs
Squat - W x10 135 - All pause reps x8 225 x8 225 x8 225
Leg Press - x8 747 x8 927 x4 1027
Hack Squat Machine - Wide x8 180 x8 180 x6 180
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x4 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Seated Calve Raises - x10 225 x8 270 x6 295
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 45m
 

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6/3 Food / Workout
B- egg sausage english muffin 16oz coffee - 477
S-Protein Shake - 150
L- 4oz steak - 307
S- 2 eggs sausage - 277
D-TBD

Chest/Shoulders
Incline bench Barbell - x10 135 x8 155 x4 225
Low Incline bench Dumbbell - x10 75 x8 80 x6 85
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 100lb x8 130lb x4 160
Overhead Press Machine - x10 50 x10 90 x8 140
Shoulder Press Machine - x10 50 x10 65 x10 80
DB Pull over - x10 50 x8 50 x6 50
Machine Lateral Raise - x10 50 x10 60 x8 70
Reverse Pec Dec - x10 100 x10 115 x6 130
Cable Lateral Raise - x20 10 x20 15 x20 20 x12 30 x10 40
 

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Got my ursa and flashpoint in today so im starting that now - ill do 2ml a day of each till the bottles run out
 

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6/6 Food
B-sausage egg cheese muffin 12oz coffee - 450
S-Protein Shake - 150
L- Hamburger - 310
S- Protein Bar - 150
S- Chocolate bites - 270
D- TBD
 
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6/6 Chest/Tri
BB Bench - x10 135 x10 155 x4 225
Low incline DB bench - x8 85 x6 90 x6 95
Incline bench Barbell - x8 135lb x8 185lb x4 225
Cable Flys Upper - x8 40lb, x8 60lb x6 80lb
Cable Flys Lower - x8 30lb, x8 35lb x6 50lb
Pec-Dec - x8 115lb x8 145lb x6 175
Cable Tricep Rope - x8 80lb x8 90lb x6 110lb
Seated Tricep Pushdown - x10 100 x8 110 x6 120
Cable Tricep Rope (behind the head) x8 90lb x8 100b x6 110
Chest Dips - x10 200 x8 230 x6 270
Pushup - x20 x15 x10
Finished on treadmill 15% incline 2.0sp for 45m
 

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I didnt workout yesterday ive been having some issues with my feet swelling I believe due to lifting way too heavy on legs last week its just on the inner sides of the foot painful to the touch and inflamed, im going to give it a shot today though

6/7-6/8 Food
Went off the rails and accidentally forgot to swap the fries for fruit 😅
B- chicken egg whites 12oz coffee - 450
S- Protein Shake -150
L- Chicken sandwich + fries - 870
S- Protein Shake -150
D- Hamburger - 310

B- Sausage egg english muffin 12oz coffee - 425
S- Protein Shake -150
L- Hamburger - 310
S- Greek yogurt + fruit - 200
D- TBD
 

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