ThanksNice update @sarmsmonster123
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ThanksNice update @sarmsmonster123
Great log update @sarmsmonster123DAY 64 (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
* I included this Larsen Press - 363lb x 5 today, my shoulders hurt like hell though
View attachment 3073
*Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
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,
- orange - 2,
- strawberry banana & apple smoothie - 500 mL.
View attachment 3072
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.
ThanksGreat log update @sarmsmonster123
Another good post @sarmsmonster123DAY 65 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Leg Press Sissy Squats: 2x12
View attachment 3085
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)
*Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.
View attachment 3086
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.
Another good post @sarmsmonster123
@sarmsmonster123 super man it broDAY 66 (CHEST):
1. Bench Press: (2x10 warm-up sets) - 3x12 - 82Ib (1RM-103Ib)
2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)
3. DB Fly: 3x12 - 41Ib (1RM-52Ib)
4. Cable Press Fly: 3x12 - 68Ib (1RM-85Ib)
View attachment 3092
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)
6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)
7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)
*Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 846 kcal
- chicken stir fry - 400g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 580 kcal
- salmon - 125g,
- lentils - 200g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 449 kcal
- banana - 1,
- mixed nuts - 60g.
View attachment 3093
Snack: 422 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 140g.
ThanksNice form
You're on the money matebananas are a great way to sweeten naturally
LoL thanks mate@sarmsmonster123 super man it bro