Glad to have you bro......
Training A bit about me
- Thread starter Enoch
- Start date
Enoch
New member
Hey y'all have not been active here for sometime now, kinda busy....hope y'all have been pushing.....
Day 1
Upper Body Strength (Push Focus)
- Bench Press: 4x6-8 (progressive overload)
- Incline Dumbbell Press: 3x8-10
- Overhead Press: 4x6-8
- Tricep Dips (Weighted): 3x10-12
- Lateral Raises: 3x12-15
- Boxing: 30 minutes (focusing on technique and power)
Meal 1: Breakfast (Post-Morning Workout)
-6 egg whites + 2 whole eggs (scrambled)
-1 cup oatmeal (cooked) with 1 tablespoon maple syrup
-1 tablespoon almond butter (added to oatmeal)
-1 cup spinach (cooked )
-Black coffee
-Supplements: Multivitamin, fish oil, and creatine (5g)
Meal 2: Mid-Morning Snack
-1 scoop whey protein (mixed with almond milk)
-1 cup mixed berries
-1 handful (1 oz) of walnuts
Meal 3: Lunch
- 8 oz grilled chicken breast
- 1 cup cooked brown rice
-2 cups steamed asparagus
-1 tablespoon olive oil (drizzled over veggies)
Meal 4: Pre-Afternoon Workout Snack
-1 cup Greek yogurt (low-fat)
-1 medium apple
-1 tablespoon chia seeds (sprinkled on yogurt)
Meal 5: Dinner
-8 oz grilled salmon
-1 medium sweet potato (baked)
-2 cups mixed greens (spinach, kale, arugula) with 1 tablespoon balsamic vinaigrette
- 1/2 avocado (sliced)
Meal 6: Evening Snack (Before Bed)
1 tablespoon peanut butter (added to protein shake and eaten with cottage cheese
Daily Totals
- Calories: 2,900-3,000
- Protein: 215g
- Carbs: 225g
- Fats: 85g
Not to also forget my daily dose of UPsteroid sarms cycle stack, lgd, cardarine and osta
Day 1
Upper Body Strength (Push Focus)
- Bench Press: 4x6-8 (progressive overload)
- Incline Dumbbell Press: 3x8-10
- Overhead Press: 4x6-8
- Tricep Dips (Weighted): 3x10-12
- Lateral Raises: 3x12-15
- Boxing: 30 minutes (focusing on technique and power)
Meal 1: Breakfast (Post-Morning Workout)
-6 egg whites + 2 whole eggs (scrambled)
-1 cup oatmeal (cooked) with 1 tablespoon maple syrup
-1 tablespoon almond butter (added to oatmeal)
-1 cup spinach (cooked )
-Black coffee
-Supplements: Multivitamin, fish oil, and creatine (5g)
Meal 2: Mid-Morning Snack
-1 scoop whey protein (mixed with almond milk)
-1 cup mixed berries
-1 handful (1 oz) of walnuts
Meal 3: Lunch
- 8 oz grilled chicken breast
- 1 cup cooked brown rice
-2 cups steamed asparagus
-1 tablespoon olive oil (drizzled over veggies)
Meal 4: Pre-Afternoon Workout Snack
-1 cup Greek yogurt (low-fat)
-1 medium apple
-1 tablespoon chia seeds (sprinkled on yogurt)
Meal 5: Dinner
-8 oz grilled salmon
-1 medium sweet potato (baked)
-2 cups mixed greens (spinach, kale, arugula) with 1 tablespoon balsamic vinaigrette
- 1/2 avocado (sliced)
Meal 6: Evening Snack (Before Bed)
1 tablespoon peanut butter (added to protein shake and eaten with cottage cheese
Daily Totals
- Calories: 2,900-3,000
- Protein: 215g
- Carbs: 225g
- Fats: 85g
Not to also forget my daily dose of UPsteroid sarms cycle stack, lgd, cardarine and osta
Welcome. Glad you are posting your training and diet.
Enoch
New member
Thanks
Enoch
New member
Day 2:
Lower Body Strength (Quad Focus)
- Back Squats: 4x6-8 (progressive overload)
- Dumbbell Lunges: 3x10-12 (each leg)
- Leg Press: 3x10-12
- Leg Extensions: 3x12-15
- Calf Raises: 4x15-20
- Swimming: 30 minutes (moderate pace, focus on endurance)
MEAL
Breakfast
Smoothie bowl with a scoop of whey protein powder, a cup of frozen mixed berries, 1/2 cup of Greek yogurt, and 1/2 cup of unsweetened almond milk, topped with sliced almonds, shredded coconut, and sliced banana
Snack
Peanut Butter & Banana Rice Cakes –2 rice cakes topped with 2 tbsp natural peanut butter and sliced banana
Lunch
Grilled salmon , quinoa and roasted broccoli
Snacks
Cottage Cheese & Honey – 1/2 cup cottage cheese with 1 tbsp honey and a handful of walnuts
Dinner
Grilled chicken breast, with roasted chicken thighs and mixed vegetables
Lower Body Strength (Quad Focus)
- Back Squats: 4x6-8 (progressive overload)
- Dumbbell Lunges: 3x10-12 (each leg)
- Leg Press: 3x10-12
- Leg Extensions: 3x12-15
- Calf Raises: 4x15-20
- Swimming: 30 minutes (moderate pace, focus on endurance)
MEAL
Breakfast
Smoothie bowl with a scoop of whey protein powder, a cup of frozen mixed berries, 1/2 cup of Greek yogurt, and 1/2 cup of unsweetened almond milk, topped with sliced almonds, shredded coconut, and sliced banana
Snack
Peanut Butter & Banana Rice Cakes –2 rice cakes topped with 2 tbsp natural peanut butter and sliced banana
Lunch
Grilled salmon , quinoa and roasted broccoli
Snacks
Cottage Cheese & Honey – 1/2 cup cottage cheese with 1 tbsp honey and a handful of walnuts
Dinner
Grilled chicken breast, with roasted chicken thighs and mixed vegetables
Enoch
New member
LEG
Back Squats: 4x15 – 390 lb
Barbell Hack Squats: 4x18 – 185 lb
Heel Elevated Sissy Squats: 4x22 – 450 lb
Leg Extensions (Banded): 4x20 – 240 lb
Dumbbell Lunges: 4x18 each – 75 lb
Stiff-Legged Deadlifts: 5x12 – 155 lb
Seated Leg Curls: 4x18 – 85 lb
Standing Calf Raises: 5x30
Donkey Calf Raises: 4x20
Seated Calf Raises: 4x18 – 80 lb
Breakfast
4 scrambled eggs with cheese & spinach along with 2 slices whole wheat toast with a tbsp peanut butter, 1 large banana and 1 cup Greek yogurt with honey and granola
Mid-Breakfast
2 scoops of whey protein shake with 12 oz whole milk and 1.5 cups cooked oats with 1 tbsp almond butter and berries plus a handful of mixed nuts (cashews, almonds, walnuts)
Lunch
Grilled chicken breast, 2 cups jasmine rice, steamed broccoli & carrots and 1 large whole wheat tortilla
Mid-Lunch
Scoop of whey protein with 8 oz water, 1 banana, 10g dextrose and a rice cake with almond butter
Dinner
8 oz ground turkey with 2 cups pasta and sautéed vegetables (bell peppers, zucchini, onions)
Macros
Protein: 400g
Carbs: 500g
Fats: 150g
Supplements
creatine 5g, vitamin d3, omega 3, multivitamin, zinc, magnesium
Back Squats: 4x15 – 390 lb
Barbell Hack Squats: 4x18 – 185 lb
Heel Elevated Sissy Squats: 4x22 – 450 lb
Leg Extensions (Banded): 4x20 – 240 lb
Dumbbell Lunges: 4x18 each – 75 lb
Stiff-Legged Deadlifts: 5x12 – 155 lb
Seated Leg Curls: 4x18 – 85 lb
Standing Calf Raises: 5x30
Donkey Calf Raises: 4x20
Seated Calf Raises: 4x18 – 80 lb
Breakfast
4 scrambled eggs with cheese & spinach along with 2 slices whole wheat toast with a tbsp peanut butter, 1 large banana and 1 cup Greek yogurt with honey and granola
Mid-Breakfast
2 scoops of whey protein shake with 12 oz whole milk and 1.5 cups cooked oats with 1 tbsp almond butter and berries plus a handful of mixed nuts (cashews, almonds, walnuts)
Lunch
Grilled chicken breast, 2 cups jasmine rice, steamed broccoli & carrots and 1 large whole wheat tortilla
Mid-Lunch
Scoop of whey protein with 8 oz water, 1 banana, 10g dextrose and a rice cake with almond butter
Dinner
8 oz ground turkey with 2 cups pasta and sautéed vegetables (bell peppers, zucchini, onions)
Macros
Protein: 400g
Carbs: 500g
Fats: 150g
Supplements
creatine 5g, vitamin d3, omega 3, multivitamin, zinc, magnesium
Enoch
New member
Today's workout
Morning Workout – Lower Body Strength
Back Squats – 5x5 (strength & power)
Romanian Deadlifts – 4x8 (posterior chain)
Bulgarian Split Squats – 3x10 each leg (single-leg stability)
Seated Calf Raises – 4x12-15 (ankle strength & endurance)
Hanging Leg Raises – 3x15 (core activation)
Evening Workout – Conditioning & Endurance
Boxing Drills (Heavy Bag, Speed Work, Defense Drills) – 30 minutes
Swimming – Interval Sprints (50m sprint, 30s rest, repeat x10)
Mobility Work & Stretching – 15 minutes
Breakfast
4 whole eggs with 3 egg whites, 2 slices of whole grain toast, half avocado, with a cup of mixed berries and a 12 oz black coffee
Snack
40g whey protein with 1 banana, a tbsp of honey and 8 oz almond milk
Lunch
8 oz lean ground beef with 1.5 cups whole wheat pasta, roasted zucchini & mushrooms and 1 tbsp olive oil drizzled over veggies
Mid-lunch
Greek yogurt with a tbsp of almond butter and half cup of granola
Dinner
Salmon with 1 large sweet potato, a cup of roasted
broccoli & asparagus
Morning Workout – Lower Body Strength
Back Squats – 5x5 (strength & power)
Romanian Deadlifts – 4x8 (posterior chain)
Bulgarian Split Squats – 3x10 each leg (single-leg stability)
Seated Calf Raises – 4x12-15 (ankle strength & endurance)
Hanging Leg Raises – 3x15 (core activation)
Evening Workout – Conditioning & Endurance
Boxing Drills (Heavy Bag, Speed Work, Defense Drills) – 30 minutes
Swimming – Interval Sprints (50m sprint, 30s rest, repeat x10)
Mobility Work & Stretching – 15 minutes
Breakfast
4 whole eggs with 3 egg whites, 2 slices of whole grain toast, half avocado, with a cup of mixed berries and a 12 oz black coffee
Snack
40g whey protein with 1 banana, a tbsp of honey and 8 oz almond milk
Lunch
8 oz lean ground beef with 1.5 cups whole wheat pasta, roasted zucchini & mushrooms and 1 tbsp olive oil drizzled over veggies
Mid-lunch
Greek yogurt with a tbsp of almond butter and half cup of granola
Dinner
Salmon with 1 large sweet potato, a cup of roasted
broccoli & asparagus
Enoch
New member
How's everyone
Morning Workout
Upper Body Strength & Power
Flat Bench Press – 5x5
Weighted Pull-Ups – 4x6-8
Overhead Press – 4x6
Dumbbell Rows – 3x10 each arm
Barbell Curls + Triceps Dips Superset – 3x12 each
Ab Wheel Rollouts – 3x10-15
Evening Workout
Battle Ropes Intervals – 30s on / 30s off x 10 rounds
Plyometric Circuit (3 rounds):
Jump Squats x15
Burpees x10
Lateral Bounds x20 (10 each side)
Push-Up to Knee Tuck x10
Swimming Cooldown Laps – 5-10 minutes steady pace
Stretching & Foam Rolling – 15 minutes
Morning Workout
Upper Body Strength & Power
Flat Bench Press – 5x5
Weighted Pull-Ups – 4x6-8
Overhead Press – 4x6
Dumbbell Rows – 3x10 each arm
Barbell Curls + Triceps Dips Superset – 3x12 each
Ab Wheel Rollouts – 3x10-15
Evening Workout
Battle Ropes Intervals – 30s on / 30s off x 10 rounds
Plyometric Circuit (3 rounds):
Jump Squats x15
Burpees x10
Lateral Bounds x20 (10 each side)
Push-Up to Knee Tuck x10
Swimming Cooldown Laps – 5-10 minutes steady pace
Stretching & Foam Rolling – 15 minutes
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