I'll try to post some pictures next time around mate, thanksshould post some pictures of your chicken stir fry that sounds good
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I'll try to post some pictures next time around mate, thanksshould post some pictures of your chicken stir fry that sounds good
Lol thanks mateyou got ourselves a strong man right here
Thanks mate, it's hard work thoughBros you are an absolute monster doing three plates like it's nothing
Thanks mateputting on three plates like it's nothing strong man right here
Thanks mateFood sounds good.
@sarmsmonster123 i like your snacks add a protein bar too here and thereHappy Christmas to everyone.
DAY 7 (BACK):
1. Deadlift: (2x10 warm-up sets) - 3x12 - 257Ib (1RM-322Ib)
2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)
3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)
4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)
7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)
8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)
9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)
View attachment 2203
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
DAY 7:
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
View attachment 2204
Thanks mate, yah, I spend about 20 minutes on post-workout cardio
Thank you mateTriceps looking awesome man
Thanks mateSolid bench man!
Nice update @sarmsmonster123DAY 8 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 108Ib (1RM-136Ib)
2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)
3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)
4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)
5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
View attachment 2209
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
DAY 8:
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
View attachment 2208
Thank youNice update @sarmsmonster123
Thank you mateExcellent work with this log! I like seeing that
DAY 9 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
View attachment 2219
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
DAY 9:
Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.
Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.
Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.
Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.
Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.
Time to indulge!
View attachment 2218
DAY 9 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
View attachment 2219
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
DAY 9:
Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.
Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.
Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.
Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.
Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.
Time to indulge!
View attachment 2218