Approved Log My Body Composition + Cycle Log

[Shrine]

chest workout looks really good you're really showing how it's done

 

[caligirl85]

I like how you're doing nice variations of the exercises

 

[zedhed]

hitting different angles of the muscles are important you're doing a great job with that

 

[nathanwhit44]

how many reps do you think you're doing on those pull-ups

about 15

 

[nathanwhit44]

I had a mixed workout today, just did what I felt like... bit of shoulders, chest, legs and 40mins cardio on step machine.

 

[ballin2504]

I had a mixed workout today, just did what I felt like... bit of shoulders, chest, legs and 40mins cardio on step machine.

Sometimes those are the best workouts

 

[ceo]

Bros keep up the good work we're proud of you

 

[ROIDDERS]

as long as you're staying consistent that's all that counts

 

[chesty]

you're doing a great job you're really pushing yourself and you're getting good results from it

 

[Ulter]

I like how you're mixing up your workouts that's smart

 

[e2]

any special plans for the weekend?

 

[2Thick]

The key is you stay healthy and you stay consistent

 

[Vadim Fedorov]

one of the best things you could do it is mixing the training and the cardio

 

[wootoom]

very pleased with your progress you're getting there

 

[Noah Wixx]

Nice pull day dead hang pull up is my favorite

 

[25homes]

@MUSTANG_18 I pushed harder this time bro!

Back

1. Pull-ups: Aim for 3 sets of as many reps as possible
2. Seated Cable Rows: Perform 3 sets of 10-15 reps, 70kg 90kg 100kg
3. T-bar Rows: Do 3 sets of 10-15 reps
4. Single-arm Dumbbell Rows: 3 sets of 10-15 reps 27kg

Nice job

 

[Tiger Salman Khan]

Legs

1. Squats: Start with 3 sets of 12 - 16 reps, 60kg 80kg 100kg
2. Lunges: Perform 3 sets of 10 - 15 reps on each leg
3. Leg Press: Do 3 sets of 12 -15 reps 120kg 150kg 180kg
4. Hamstring Curls: Aim for 3 sets of 12 - 14 reps
5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight

@nathanwhit44 leg workout looks strong........

 

[nathanwhit44]

Had a relaxing weekend .. no training just chilling.

1. Dumbbell Shoulder Press: Do 3 sets of 10-12 reps.
2. Lateral Raises: Do 3 sets of 10-12 reps.
3. Front Raises: Do 3 sets of 10-12 reps.
4. Rear Delt Flyes: Do 3 sets of 10-12 reps.
5. Upright Rows: Do 3 sets of 10-12 reps.
6. Arnold Press: Do 3 sets of 10-12

 

[Dylz]

Thanks for the welcome guys.

Todays workout:

Chest & Triceps
Push-ups: 10 sets of 10-12 reps
Dumbbell Bench Press: 4 sets of 8-12 reps 90kgs (heaviest)
Incline Dumbbell : 4 sets of 10-12 reps 30kg DBs
Peck Deck: 4 sets of 10-12 reps 35kgs
Ropes Extentions: 4 sets of 10-12 reps 30kgs
Bar Push downs: 4 sets of 10-12 reps 30kgs
Dips: 4 sets of 12- 14 reps

That's a crazy amount of volume bro, 34 sets! How's the systemic fatigue? Personally I'd cut the volume down by half and focus more on the intensity your giving each set.

Not to mention might prevent injury from over training

 

[MUSTANG_18]

Had a relaxing weekend .. no training just chilling.

1. Dumbbell Shoulder Press: Do 3 sets of 10-12 reps.
2. Lateral Raises: Do 3 sets of 10-12 reps.
3. Front Raises: Do 3 sets of 10-12 reps.
4. Rear Delt Flyes: Do 3 sets of 10-12 reps.
5. Upright Rows: Do 3 sets of 10-12 reps.
6. Arnold Press: Do 3 sets of 10-12

@nathanwhit44 10-12 reps at what weight bro? not clear here

how about food?

 

[nathanwhit44]

That's a crazy amount of volume bro, 34 sets! How's the systemic fatigue? Personally I'd cut the volume down by half and focus more on the intensity your giving each set.

Not to mention might prevent injury from over training

I actually cope ok with it brother, but will definelty look into taking your advice.

 

[nathanwhit44]

Back
1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg
5. pullups... aim for 3 sets of as many reps as possible.

 

[nathanwhit44]

Meat and Mushroom dish

 

[MUSTANG_18]

Back
1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg
5. pullups... aim for 3 sets of as many reps as possible.

Meat and Mushroom dish

View attachment 145951

@nathanwhit44 meat and mushrooms NICE meal i want to try bro and training PUSHED IT MAX

 

[stevesmi]

mushrooms have a lot of health benefits not found in other Foods

 

[SteveMobsterG]

I like that dish

 

[nathanwhit44]

Squats for 3 sets of 10-12 reps. 50kg 80kg 110kg

Lunges, doing 3 sets of 12 reps per leg

Deadlifts hamstrings and lower back; try 3 sets of 8-10 reps. 100kg consistent

Finish with leg presses for 3 sets of 12-15 reps. 100kg 150kg 200kg

 

[JasonPriest]

nothing at all wrong would that work out

 

[BodyMonster34]

bro that's good you should try weighted Pull-Ups

 

[Quadsweep]

meat and mushroom looks really good together

 

[Austin316]

the only thing I'm holding there is the onions stinky breath lol

 

[sambee38]

very interesting meal it very healthy as well

 

[BookerTNY]

it's amazing the different types of dishes we see on these logs

 

[Arabian]

very impressive job with the lunges those aren't easy

 

[Zyglamail]

damn man those shrimp look really good

 

[Shrine]

Fruits and veggies hit the spot

 

[caligirl85]

you're doing a great job of prepping your own food

 

[zedhed]

those squats look incredible keep up the good work

 

[MasonicBodybuilder]

Meat and mushrooms is super simple and sounds amazing. Definitely a proper bodybuilding meal.

 

[nathanwhit44]

Full body workout today...
1. Warm-up: 5-10 minutes of cardio
2. Legs:squats 90kg consistent, lunges, lighter weights and Aim for 3-4 sets of 8-12 reps for each exercise.
3. Shoulders: shoulder presses 30kg consistent, lateral raises, front raises straight bar 15kg 20kg 20kg, 3-4 sets of 8-12 reps for each exercise.
4. Chest:bench press 80kg consistent push-ups, chest flies cable 15kg , dips 3-4 sets of 8-12 reps
5. Back: pull-ups, lat pulldowns, 3-4 sets of 8-12 reps. 60kg 70kg 70kg
6. Core: planks, crunches, and leg raises to strengthen 3-4 sets of 15-20 reps for each
7. Cool down: finish with stretching

 

[25homes]

Back
1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg
5. pullups... aim for 3 sets of as many reps as possible.

Nice work

 

[Tiger Salman Khan]

Full body workout today...
1. Warm-up: 5-10 minutes of cardio
2. Legs:squats 90kg consistent, lunges, lighter weights and Aim for 3-4 sets of 8-12 reps for each exercise.
3. Shoulders: shoulder presses 30kg consistent, lateral raises, front raises straight bar 15kg 20kg 20kg, 3-4 sets of 8-12 reps for each exercise.
4. Chest:bench press 80kg consistent push-ups, chest flies cable 15kg , dips 3-4 sets of 8-12 reps
5. Back: pull-ups, lat pulldowns, 3-4 sets of 8-12 reps. 60kg 70kg 70kg
6. Core: planks, crunches, and leg raises to strengthen 3-4 sets of 15-20 reps for each
7. Cool down: finish with stretching

@nathanwhit44 Incredible updates bro....warm up is necessary before every workout......good going........

 

[ballin2504]

I love mushrooms

 

[Noah Wixx]

Meat and Mushroom dish

View attachment 145951

That looks delicious nicely done

 

[nathanwhit44]

Chest pumps for a Monday !

1. Barbell Bench Press: 4 sets of 8-10 reps - 60 to 80kgs
2. Dumbbell Flyes: 3 sets of 12-15 reps - 15kgs
3. Incline Dumbbell Press: 4 sets of 8-10 reps - 30kgs
4. Push-ups: 3 sets to failure
5. Cable Chest Press: 3 sets of 10-12 reps - 60kgs
6. Chest Dips: 3 sets of 8-10 reps

 

[MUSTANG_18]

Chest pumps for a Monday !

1. Barbell Bench Press: 4 sets of 8-10 reps - 60 to 80kgs
2. Dumbbell Flyes: 3 sets of 12-15 reps - 15kgs
3. Incline Dumbbell Press: 4 sets of 8-10 reps - 30kgs
4. Push-ups: 3 sets to failure
5. Cable Chest Press: 3 sets of 10-12 reps - 60kgs
6. Chest Dips: 3 sets of 8-10 reps

@nathanwhit44 stay steady bro we watching this

meals? share

 

[nathanwhit44]

I started off with pull ups just to get the blood pumping and body stretching. Did 4 sets of 12 -15

1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg

Finished off with some cardio on the rowing machine for 15mins also did a 4km walk today.

 

[the_alcatraz]

I started off with pull ups just to get the blood pumping and body stretching. Did 4 sets of 12 -15

1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg

Finished off with some cardio on the rowing machine for 15mins also did a 4km walk today.

View attachment 146217View attachment 146218

@nathanwhit44 meals of a champ CLEAN
and training u pushing to the top

 

[stevesmi]

food looks really good man I like that little wrap

 

[SteveMobsterG]

Food looks good.

 

[nathanwhit44]

Chest workout today

bench press, 3x12 60kg 80kg 110kg
incline bench press 3x12 80kg consistent
dumbbell flyes 3x15 15kg 20kg 25 kg
push-ups.5 sets till failure

 

[Quadsweep]

Food is looking really good I love the broccoli and seafood mix with a lemon

 

[BodyMonster34]

bro that wrap looks really good

 

[JasonPriest]

lat pull Downs are solid keep it up

 

[wootoom]

up looking forward to seeing you do more deadlifts

 

[Vadim Fedorov]

not bad 120 kg as long as its proper form that's the key

 

[2Thick]

keep up the good work we're right behind you

 

[e2]

make sure you're getting in some fruit as well helps with digestion

 

[Ulter]

love that chest workout from Monday you hit it pretty hard

 

[chesty]

good job on the push-ups I'm going to start adding a couple sets as well

 

[ROIDDERS]

keep up the good work my man keep pushing into the weekend

 

[ceo]

Bros awesome updates with the workouts and the meal pictures

 

[MasonicBodybuilder]

That fish looks really good right about now.

 

[nathanwhit44]

Thanks bros, finished off the week with legs. Looking forward for to the weekend to relax

Warm-up/cardio - 45min fast paced walk on machine.

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg

 

[Noah Wixx]

Food looking on point.

 

[MUSTANG_18]

Thanks bros, finished off the week with legs. Looking forward for to the weekend to relax

Warm-up/cardio - 45min fast paced walk on machine.

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg

View attachment 146345

@nathanwhit44 wow what a meal mix love it man

 

[ballin2504]

I started off with pull ups just to get the blood pumping and body stretching. Did 4 sets of 12 -15

1. Lat Pulldowns: 3 sets of 10-12 reps. 60kg 70kg 90kg
2. Rows: 3 sets of 8-10 reps 25kg 30kg 30kg
3. Deadlifts: Aim for 3 sets of 6-8 reps. 120kg consistent
4. Seated Cable Rows: Perform 3 sets of 10-12 reps, 70kg 70kg 90kg

Finished off with some cardio on the rowing machine for 15mins also did a 4km walk today.

View attachment 146217View attachment 146218

Dang that looks good

 

[Tiger Salman Khan]

Thanks bros, finished off the week with legs. Looking forward for to the weekend to relax

Warm-up/cardio - 45min fast paced walk on machine.

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg

View attachment 146345

@nathanwhit44 meal looks incredible........

 

[nathanwhit44]

Chest Day

• bench press, 3x 10 to 15 - 60kg 80kg 110kg
• incline bench press 3x 10 to 15 -60kg, 70kg, 80kg
• dumbbell flys 3x 10 to 15 -15kg 20kg 25 kg
• Push ups 5 sets to failure

 

[nathanwhit44]

 

[the_alcatraz]

Chest Day

• bench press, 3x 10 to 15 - 60kg 80kg 110kg
• incline bench press 3x 10 to 15 -60kg, 70kg, 80kg
• dumbbell flys 3x 10 to 15 -15kg 20kg 25 kg
• Push ups 5 sets to failure

strong training day to failure push ups you did how many?

View attachment 146423View attachment 146424View attachment 146425View attachment 146426

beef looks great, super nice marble

 

[stevesmi]

that's some fancy looking meals

 

[SteveMobsterG]

Food looks amazing

 

[nathanwhit44]

strong training day to failure push ups you did how many?


beef looks great, super nice marble

my max started at 30+ on set 1 and then gradually decreased on the remaining sets.

 

[nathanwhit44]

Back Workput

Bent-over rows, 3 × 12 - 15 40kg 60kg 70kg
Lat pulldowns, 3 x 12 - 15 60kg 80kg 70kg
Deadlifts 3 x 12 - 15 60kg 80kg 100kg
Pull-ups, 4 sets till failure

 

[RoySimpson]

That looks delicious!!

 

[zedhed]

The food looks really good man

 

[caligirl85]

keep up the good work that's not an easy like day

 

[Shrine]

nice to see you pushing the legs

 

[Zyglamail]

I like how you mix in cardio along with the legs

 

[Arabian]

keep up the good work we're really impressed

 

[BookerTNY]

nice chest day !! sweet into the point

 

[sambee38]

that's the way it's done man delicious food and healthy

 

[Austin316]

those are some good cuts of steak it looks like

 

[Quadsweep]

is that sushi ?

 

[BodyMonster34]

bro i want the red meat grassfed always

 

[JasonPriest]

you definitely love high quality food I can tell

 

[Noah Wixx]

That good looks incredible

 

[MasonicBodybuilder]

Food looks amazing! Not just the standard chicken and rice, lol.

 

[the_alcatraz]

Back Workput

Bent-over rows, 3 × 12 - 15 40kg 60kg 70kg
Lat pulldowns, 3 x 12 - 15 60kg 80kg 70kg
Deadlifts 3 x 12 - 15 60kg 80kg 100kg
Pull-ups, 4 sets till failure

@nathanwhit44 big back day bro

 

[nathanwhit44]

is that sushi ?

Its beef brother

 

[nathanwhit44]

Legs

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg

My go to... mixed grill platter

 

[the_alcatraz]

Legs

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg

My go to... mixed grill platter

View attachment 146526

@nathanwhit44 grill platter is amazing like bodybuilder max food bro
volume is perfect

 

[nathanwhit44]

Shoulders

• shoulder press dumbbell 3x12 20kg 25kg 32.5kg
• front raises, 3x12 15kg 15kg 17.5kg
• Side raises dumbbell 3x12 12.5kg consistent
• Machine shoulder press 3x12 46kg consistent

 

[Tiger Salman Khan]

Shoulders

• shoulder press dumbbell 3x12 20kg 25kg 32.5kg
• front raises, 3x12 15kg 15kg 17.5kg
• Side raises dumbbell 3x12 12.5kg consistent
• Machine shoulder press 3x12 46kg consistent

@nathanwhit44 shoulder work looks legit........

 

[MUSTANG_18]

Shoulders

• shoulder press dumbbell 3x12 20kg 25kg 32.5kg
• front raises, 3x12 15kg 15kg 17.5kg
• Side raises dumbbell 3x12 12.5kg consistent
• Machine shoulder press 3x12 46kg consistent

@nathanwhit44 perfect shoulder day but slow i see
how was cardio?

 

[nathanwhit44]

@nathanwhit44 perfect shoulder day but slow i see
how was cardio?

I didn't have a chance to do cardio yesterday but made sure I got it in today. 25mins on the step machine and 40 mins walk on the treadmill.

I did an all round quick pump session today. Loads of supersets from push-ups, dips, pullups, flat bench, squats, skull crushers and wide grip lat pull downs. Weights were not that heavy just manageable to do 3 sets of each at 15 to 20 reps. Nice way to finish off the week.

 

[MUSTANG_18]

I didn't have a chance to do cardio yesterday but made sure I got it in today. 25mins on the step machine and 40 mins walk on the treadmill.

I did an all round quick pump session today. Loads of supersets from push-ups, dips, pullups, flat bench, squats, skull crushers and wide grip lat pull downs. Weights were not that heavy just manageable to do 3 sets of each at 15 to 20 reps. Nice way to finish off the week.

@nathanwhit44 you're legit as they get, stay strong on this dont stop

 

[nathanwhit44]

Chest Work to start off the week...

1. bench press, 3x12 60kg 80kg 110kg
2. incline bench press 3x12 80kg consistent
3. dumbbell flyes 3x15 15kg 20kg 25 kg
4. push-ups.5 sets till failure

 

[the_alcatraz]

Chest Work to start off the week...

1. bench press, 3x12 60kg 80kg 110kg
2. incline bench press 3x12 80kg consistent
3. dumbbell flyes 3x15 15kg 20kg 25 kg
4. push-ups.5 sets till failure

@nathanwhit44 great training day
cardio?