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Good update
Approved Log Body Recomp cycle Log
- Thread starter JustMakeItHappen
- Start date
@JustMakeItHappen they still look good man! I like the meal plan
@JustMakeItHappen Food looks awesome bro.....
Yeah that is plenty of cardio lolBrother I do a 6 mile walk twice a week plus I do roughly 10 miles a day walking Monday to Friday at work
Yep, core work absolutely needs to increase. Made a few adjustments for this week, what else would you recommend I add into it ?
Pics coming soon, starting to cook now
meal plan fully cooked up for next week,
Meal 1 -
burrito
100g egg white
200g extra lean beef mince
100g rice
50g potato
Meal 2 -
Honey garlic chicken rice
Meal 3 -
Gochujang chicken and rice
Meal 4 -
Small burrito
120g extra lean beef mince
50g egg whites
30g shortcut bacon
50g rice
These meals total 2740 calories
250C
300P
60F
Current weight is 96.5KG/212LBS
Meal 1 -
burrito
100g egg white
200g extra lean beef mince
100g rice
50g potato
Meal 2 -
Honey garlic chicken rice
Meal 3 -
Gochujang chicken and rice
Meal 4 -
Small burrito
120g extra lean beef mince
50g egg whites
30g shortcut bacon
50g rice
These meals total 2740 calories
250C
300P
60F
Current weight is 96.5KG/212LBS
Attachments
best food prep ive seen in a few days
you making all these yourself?
very clean dude i like thatAppreciate it mate, yeah did it all myself
Copied a few recipes though
Afternoon guys, have taken 3 days off gym this week as I been quite sick
Back into it tomorrow and will post an update of workouts and physique update too.
Back into it tomorrow and will post an update of workouts and physique update too.
Sassy Rep
Active member
Good idea with the little burrito in there, I like it.
Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
Attachments
Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
you looking good bro making improvements for sure
yeah i wouldn't worry about that. you have plenty of room to bulk @JustMakeItHappenMorninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
If you're happy we're happyMorninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
bros you looking lean to me. i think you should keep pushing @JustMakeItHappen 1-2% body fat more loss you would look perfectMorninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
Sassy Rep
Active member
Don't worry if the scales are up just a touch, just keep training hard and stick to your diet and the body will follow. Nice work brother.Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
sounds great man. 7 day meals would be a good plan. this way you can stick to it @JustMakeItHappenMorninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
@JustMakeItHappen bro you look good don't care what nobody says. got a nice strong texas physique. pumping it niceMorninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
what do you attribute weighing in more heavy? @JustMakeItHappen A lot of times a big bowel movement can really drop the weight like 1 or 2 lbs. Sometimes also, we retain water here and there.Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
what do you attribute weighing in more heavy? @JustMakeItHappen A lot of times a big bowel movement can really drop the weight like 1 or 2 lbs. Sometimes also, we retain water here and thereI’d say you’re right. Probably a bowel movement as well as more water rentention
I’d say you’re absolutely right bro!
Water retention plus having a bowel movement there.
@JustMakeItHappen this is looking sweet man! keep up the good work! i like that you aren't worried about the weight. that is good!Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
It is what it is bro, it’ll be gone in a few days.
I think the hardest part of this is actually trying to not over worry about the scales, I’ve spent the last 2.5 years chasing lower numbers but that mentality has to change now and the shift is difficult.
Thanks fellas ! Appreciate the words.
And you’re right Roidders - I’ll make 7 days this week moving forward !
@JustMakeItHappen this is an excellent point. if people weighed their poop and pee they would be surprised lol
@JustMakeItHappen keep it coming bro!Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
Update :
Coach and I have decided to up my PEDS -
New weekly protocol will be as followed
500mg test
400mg equipoise
2.5mg Reta
30mg anavar daily
2.5IU HGH daily
Today’s weight was 96.2 KG/211 LBS
will attach photo
Meal plan this week will be as followed -
Meal 1 : breakfast burrito
150g chicken breast
100g egg whites
100g potato
Meal 2 : gochujang Korean chicken
275g chicken breast
200g rice
(All other ingredients)
Meal 3 :
Chicken, potato and greens
300g chicken breast
350g spudlite potato
100g broccoli/asparagus
Meal 4 :
Dinner burrito
120g XL beef mince
30g bacon
100g spudlite potato
Cals : 2740
C : 250
P : 300
F : 60
Coach and I have decided to up my PEDS -
New weekly protocol will be as followed
500mg test
400mg equipoise
2.5mg Reta
30mg anavar daily
2.5IU HGH daily
Today’s weight was 96.2 KG/211 LBS
will attach photo
Meal plan this week will be as followed -
Meal 1 : breakfast burrito
150g chicken breast
100g egg whites
100g potato
Meal 2 : gochujang Korean chicken
275g chicken breast
200g rice
(All other ingredients)
Meal 3 :
Chicken, potato and greens
300g chicken breast
350g spudlite potato
100g broccoli/asparagus
Meal 4 :
Dinner burrito
120g XL beef mince
30g bacon
100g spudlite potato
Cals : 2740
C : 250
P : 300
F : 60
Attachments
Lat Pulldown – Plate Loaded:
Set 1: 60 kg × 20
Set 2: 80 kg × 15
Set 3: 100 kg × 9
Bent Over Row (Dumbbell):
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 9
Shrug (Dumbbell):
Set 1: 26 kg × 15
Set 2: 34 kg × 12
Set 3: 40 kg × 12
Iso-Lateral High Row (Machine):
Set 1: 40 kg × 15
Set 2: 60 kg × 11
Set 3: 70 kg × 9
Seated Cable Row – V Grip:
Set 1: 8 kg × 12
Set 2: 10 kg × 7
Set 3: 10 kg × 6
Lat Pulldown (Cable):
Set 1: 55 kg × 12
Set 2: 75 kg × 7
Set 3: 75 kg × 6
Bicep Curl (Dumbbell):
Set 1: 12 kg × 12
Set 2: 12 kg × 9
Set 3: 12 kg × 6
Bicep Curl (Machine):
Set 1: 20 kg × 15
Set 2: 30 kg × 11
Set 3: 30 kg × 8
Seated Incline Curl (Dumbbell):
Set 1: 10 kg × 10
Set 2: 10 kg × 6
Set 3: 10 kg × 5
Set 1: 60 kg × 20
Set 2: 80 kg × 15
Set 3: 100 kg × 9
Bent Over Row (Dumbbell):
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 9
Shrug (Dumbbell):
Set 1: 26 kg × 15
Set 2: 34 kg × 12
Set 3: 40 kg × 12
Iso-Lateral High Row (Machine):
Set 1: 40 kg × 15
Set 2: 60 kg × 11
Set 3: 70 kg × 9
Seated Cable Row – V Grip:
Set 1: 8 kg × 12
Set 2: 10 kg × 7
Set 3: 10 kg × 6
Lat Pulldown (Cable):
Set 1: 55 kg × 12
Set 2: 75 kg × 7
Set 3: 75 kg × 6
Bicep Curl (Dumbbell):
Set 1: 12 kg × 12
Set 2: 12 kg × 9
Set 3: 12 kg × 6
Bicep Curl (Machine):
Set 1: 20 kg × 15
Set 2: 30 kg × 11
Set 3: 30 kg × 8
Seated Incline Curl (Dumbbell):
Set 1: 10 kg × 10
Set 2: 10 kg × 6
Set 3: 10 kg × 5
Good spotting on that bro!
The gym I go to has European equipment in it, so it’s an Actual bent over row machine!
check the photo out.
The weight I put in was actually entire weight, not for each arm
so I did max 40 kg/ arm
Attachments
@justmakeothappen looking good man. Making some good progress.Morninggggggg
Attached is a update on physique
I weighed in this morning a little heavier than normal, 98.2KG/216LBS
Happy with how I’m looking so I’m not too worried about the little extra weight this week
I will post an update tomorrow of the meals I am choosing for the next 7 days as well as this weeks workouts.
Sassy Rep
Active member
I wish my gym had that bit of machinery
Half the gear in here I haven’t seen before !
thats one of them new school machines bro
Such a good gym but, once we map it out it will be good
@JimmyO187 what?
We both train at the same gym at different times. The place is huge and a tonne of new equipment you don’t see all the time so getting used it and the location of equipment is the current struggle, a good one to have I must say
I’ve got one going on a different forum, only started on Sunday
On evo
Today’s workout
Chest Supported Y Raise (Dumbbell)
Set 1: 4kg x 20 reps
Set 2: 10kg x 12 reps
Set 3: 10kg x 12 reps
Shoulder Press (Machine Plates)
Set 1: 40kg x 20 reps
Set 2: 80kg x 7 reps
Set 3: 80kg x 5 reps
Lateral Raise (Machine)
Set 1: 60kg x 11 reps
Set 2: 60kg x 8 reps
Set 3: 60kg x 6 reps
Seated Lateral Raise (Dumbbell)
Set 1: 15kg x 12 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 12 reps
Rear Delt Reverse Fly (Machine)
Set 1: 25kg x 20 reps
Set 2: 60kg x 12 reps
Set 3: 75kg x 6 reps
Triceps Pushdown
Set 1: 23kg x 20 reps
Set 2: 32kg x 12 reps
Set 3: 41kg x 7 reps
Set 4: 41kg x 6 reps
Single Arm Triceps Pushdown (Cable)
Set 1: 18kg x 8 reps
Set 2: 18kg x 7 reps
Set 3: 18kg x 5 reps
Set 4: 14kg x 5 reps
Set 5: 9kg x 4 reps
Still not 100% after being sick all week, feeling a little week!
More to come over the weekend !
Chest Supported Y Raise (Dumbbell)
Set 1: 4kg x 20 reps
Set 2: 10kg x 12 reps
Set 3: 10kg x 12 reps
Shoulder Press (Machine Plates)
Set 1: 40kg x 20 reps
Set 2: 80kg x 7 reps
Set 3: 80kg x 5 reps
Lateral Raise (Machine)
Set 1: 60kg x 11 reps
Set 2: 60kg x 8 reps
Set 3: 60kg x 6 reps
Seated Lateral Raise (Dumbbell)
Set 1: 15kg x 12 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 12 reps
Rear Delt Reverse Fly (Machine)
Set 1: 25kg x 20 reps
Set 2: 60kg x 12 reps
Set 3: 75kg x 6 reps
Triceps Pushdown
Set 1: 23kg x 20 reps
Set 2: 32kg x 12 reps
Set 3: 41kg x 7 reps
Set 4: 41kg x 6 reps
Single Arm Triceps Pushdown (Cable)
Set 1: 18kg x 8 reps
Set 2: 18kg x 7 reps
Set 3: 18kg x 5 reps
Set 4: 14kg x 5 reps
Set 5: 9kg x 4 reps
Still not 100% after being sick all week, feeling a little week!
More to come over the weekend !
big training day
you do cardio?
I was bro but my job is quite physical and I walk roughly 6miles a day. I feel that’s adequate for now.
you get used to that easy
add sprint cardio to lean out
Bro!!! That looks awesome
meal prep is real awesome like high protein
the wraps you doing low carbs? and macros? @JustMakeItHappen
Nah bro wraps are normal!
Cals are 2740
C - 250
P - 300
F - 60
Cals are 2740
C - 250
P - 300
F - 60
@JustMakeItHappen food prep is very important. i do it myself 2x a week. i cooked up a bunch of steaks today. along with brocolli and brown rice. will last me a solid 3-4 days
Super important brother
I feel it’s very beneficial, and makes sure there’s no excuse to slip on and get shit food
Not sure I'd have that first
Why?
Evening team,
Had a ripper workout tonight after work, I’ve been training 3:30 AM since starting this thread but I’ve been feeling I can’t completely put the time necessary into the workout as I’m on a time limit to get to work, so switched it up and it was a great workout!
Push Chest Focus tonight - quite weak on triceps, especially single arms but I’ll work on that!
Push 1 - Chest Focus
Monday, Jul 21, 2025 at 6:04pm
Chest Fly (Machine)
Set 1: 40 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Incline Chest Press (Machine)
Set 1: 30 kg x 12
Set 2: 60 kg x 7
Set 3: 60 kg x 8
Incline Bench Press (Dumbbell)
Set 1: 65 kg x 7
Set 2: 65 kg x 5
Shoulder Press (Dumbbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Lateral Raise (Cable)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Triceps Pushdown
Set 1: 23 kg x 12
Set 2: 23 kg x 12
Set 3: 43 kg x 7
Set 4: 43 kg x 5
Skullcrusher (Barbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 6
Set 3: 25 kg x 5
Single Arm Triceps Pushdown (Cable)
Set 1: 9 kg x 11
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Will be posting a progress pic in the coming days!
Had a ripper workout tonight after work, I’ve been training 3:30 AM since starting this thread but I’ve been feeling I can’t completely put the time necessary into the workout as I’m on a time limit to get to work, so switched it up and it was a great workout!
Push Chest Focus tonight - quite weak on triceps, especially single arms but I’ll work on that!
Push 1 - Chest Focus
Monday, Jul 21, 2025 at 6:04pm
Chest Fly (Machine)
Set 1: 40 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Incline Chest Press (Machine)
Set 1: 30 kg x 12
Set 2: 60 kg x 7
Set 3: 60 kg x 8
Incline Bench Press (Dumbbell)
Set 1: 65 kg x 7
Set 2: 65 kg x 5
Shoulder Press (Dumbbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Lateral Raise (Cable)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Triceps Pushdown
Set 1: 23 kg x 12
Set 2: 23 kg x 12
Set 3: 43 kg x 7
Set 4: 43 kg x 5
Skullcrusher (Barbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 6
Set 3: 25 kg x 5
Single Arm Triceps Pushdown (Cable)
Set 1: 9 kg x 11
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Will be posting a progress pic in the coming days!
@JustMakeItHappen burritos look good. i miss the old mexican restaurant i used to go to. they used to cook the fajitas right in front of you
@JustMakeItHappen be careful with those burrito's. what you put inside might be healthy. but the actual wrap itself might not be
@JustMakeItHappen bro sound like some texas food here. i like burrito but with red meat inside. you need to stay away from so much chicken and go with more beef
@JustMakeItHappen bros this a nice little meal you put together. some good looking food. i like it for sure. chicken alfredo hit the spot i like some good italian food
those are some big carb meals @JustMakeItHappen you dipping it with any salsa? you should make ur own its easy to do
Fair point you have there ! We are quite limited in Australia for burritos, especially 12” ones
I needed to drive to a food warehouse 40 minutes away just to get some lol
Ingredients are
- Wheat Flour (66%) (fortified with thiamine & folic acid)
- Water
- Vegetable Shortening (contains antioxidant 307b)
- Sugar
- Baking Powder (mineral salts 450, 500, 341)
- Acidity Regulator (297)
- Iodised Salt
- Mineral Salt (500)
- Preservative (282)
- Yeast
Had red meat last week! Just had excess chicken to use ! Will go back to red meat next week to keep you happy
Nah I’m not, didn’t even think of it until you just said it
got a good low cal recipe ?
Always some awesome meals broski.
100% the key
More and more veins are coming through, had a good sesh tonight
Definitely feeling stronger this week, unsure if it’s just the change in training from AM to PM or the increase in PED’s is starting to take effect, either way I’m fucking loving it
Pull 1 - Width Focus
Tuesday, Jul 22, 2025 at 6:11pm
Iso-Lateral High Row (Machine)
Set 1: 40 kg x 20
Set 2: 80 kg x 4
Set 3: 80 kg x 3
Lat Pulldown - Plate Loaded
Set 1: 105 kg x 4
Set 2: 100 kg x 6
Set 3: 100 kg x 6
Bent Over Row (Dumbbell)
Set 1: 35 kg x 12
Set 2: 40 kg x 10
Set 3: 40 kg x 8
Shrug (Dumbbell)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 12
Set 2: 79 kg x 8
Set 3: 79 kg x 8
Lat Pulldown (Cable)
Set 1: 68 kg x 10
Set 2: 68 kg x 8
Set 3: 68 kg x 7
Bicep Curl (Barbell)
Set 1: 22.5 kg x 12
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 8
Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 7
Set 3: 12.5 kg x 6
Definitely feeling stronger this week, unsure if it’s just the change in training from AM to PM or the increase in PED’s is starting to take effect, either way I’m fucking loving it
Pull 1 - Width Focus
Tuesday, Jul 22, 2025 at 6:11pm
Iso-Lateral High Row (Machine)
Set 1: 40 kg x 20
Set 2: 80 kg x 4
Set 3: 80 kg x 3
Lat Pulldown - Plate Loaded
Set 1: 105 kg x 4
Set 2: 100 kg x 6
Set 3: 100 kg x 6
Bent Over Row (Dumbbell)
Set 1: 35 kg x 12
Set 2: 40 kg x 10
Set 3: 40 kg x 8
Shrug (Dumbbell)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 12
Set 2: 79 kg x 8
Set 3: 79 kg x 8
Lat Pulldown (Cable)
Set 1: 68 kg x 10
Set 2: 68 kg x 8
Set 3: 68 kg x 7
Bicep Curl (Barbell)
Set 1: 22.5 kg x 12
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 8
Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 7
Set 3: 12.5 kg x 6
Attachments
bros lots of ways to cook chicken its crazy.. maybe 20000 ways lolWas pretty tasty bro! The gochujang chicken still first place though
bro red meat everyday is my mottoHad red meat last week! Just had excess chicken to use ! Will go back to red meat next week to keep you happy
you can chop up tomatoes, onions and whatever else. use one of those little cutting gadgetsNah I’m not, didn’t even think of it until you just said it
not the best ingredients but not awful either. maybe find a better quality option with less ingredients and no sugar
2.2g sugar, as I said bro very limited to options
No supermarket in Australia sells 12” burritos
you guys don't have any hispanics i guess2.2g sugar, as I said bro very limited to options
No supermarket in Australia sells 12” burritos
Nah bro, I’d be married by now if their was
@JustMakeItHappen food is looking on point bro!
Thanks man, it’s really helping! Being able to enjoy your meals is a big bonus
enjoy the food and easy to get goals broThanks man, it’s really helping! Being able to enjoy your meals is a big bonus
@JustMakeItHappen awesome job for the meal prep. Keep it coming.
Might switch out the Alfredo this week and make something else ! Will keep you guys posted
Bit of a dud workout yesterday but here it is regardless
Legs 1
Thursday, Jul 24, 2025 at 6:03pm
Leg Extension (Machine)
"First 2 sets warm up
All single legged"
Set 1: 25 kg x 20
Set 2: 45 kg x 15
Set 3: 70 kg x 12
Set 4: 80 kg x 10
Standing Leg Curls
Set 1: 20 kg x 20
Set 2: 35 kg x 9
Hip Adduction (Machine)
Set 1: 55 kg x 12
Set 2: 59 kg x 7
Leg Press (Machine)
Set 1: 120 kg x 15
Set 2: 180 kg x 12
Set 3: 0 kg x 0
Walking Lunge (Dumbbell)
Set 1: 24 kg - 15 m
Set 2: 24 kg - 15 m
Glute Kickback (Machine)
Set 1: 95 kg x 6
Set 2: 80 kg x 12
Hip Thrust (Barbell)
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 0 kg x 0
Standing Calf Raise (Machine)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Seated Calf Raise
Set 1: 80 kg x 10
Set 2: 80 kg x 8
Set 3: 60 kg x 20
Legs 1
Thursday, Jul 24, 2025 at 6:03pm
Leg Extension (Machine)
"First 2 sets warm up
All single legged"
Set 1: 25 kg x 20
Set 2: 45 kg x 15
Set 3: 70 kg x 12
Set 4: 80 kg x 10
Standing Leg Curls
Set 1: 20 kg x 20
Set 2: 35 kg x 9
Hip Adduction (Machine)
Set 1: 55 kg x 12
Set 2: 59 kg x 7
Leg Press (Machine)
Set 1: 120 kg x 15
Set 2: 180 kg x 12
Set 3: 0 kg x 0
Walking Lunge (Dumbbell)
Set 1: 24 kg - 15 m
Set 2: 24 kg - 15 m
Glute Kickback (Machine)
Set 1: 95 kg x 6
Set 2: 80 kg x 12
Hip Thrust (Barbell)
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 0 kg x 0
Standing Calf Raise (Machine)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Seated Calf Raise
Set 1: 80 kg x 10
Set 2: 80 kg x 8
Set 3: 60 kg x 20
good volume bro though on the kickbacks you cant do more reps?
macros?
@JimmyO187 your account upgraded brogetting in there is half the battle and you still got it done bro
Nah man they were heavy af for me
Macros haven’t changed!
Cals : 2740
C - 250
P - 300
F - 60
Several PB’s hit this morning! Very very happy about.
Push 2 - Shoulder Focus
Saturday, Jul 26, 2025 at 6:18am
Chest Supported Y Raise (Dumbbell)
Set 1: 2.5 kg x 30
Set 2: 12.5 kg x 9
Set 3: 12.5 kg x 10 PB
Set 4: 10 kg x 15
Shoulder Press (Machine Plates)
Set 1: 85 kg x 11 PB
Set 2: 60 kg x 15
Set 3: 0 kg x 0
Lateral Raise (Machine)
Set 1: 65 kg x 10 PB
Set 2: 55 kg x 15
Set 3: 0 kg x 0
Cable Dips
Set 1: 25 kg x 10
Set 2: 35 kg x 6 PB
Set 3: 30 kg x 12
Seated Lateral Raise (Dumbbell)
Set 1: 17.5 kg x 6 PB
Set 2: 15 kg x 15
Rear Delt Reverse Fly (Cable)
Set 1: 14 kg x 11
Set 2: 9 kg x 14
Triceps Pushdown
Set 1: 18 kg x 30
Set 2: 23 kg x 20
Set 3: 45 kg x 9 PB
Set 4: 36 kg x 10
Set 5: 36 kg x 6
Skullcrusher (Barbell)
Set 1: 22.5 kg x 12
Set 2: 25 kg x 7
Single Arm Triceps Pushdown (Cable)
Set 1: 14 kg x 10
Set 2: 9 kg x 10
Push 2 - Shoulder Focus
Saturday, Jul 26, 2025 at 6:18am
Chest Supported Y Raise (Dumbbell)
Set 1: 2.5 kg x 30
Set 2: 12.5 kg x 9
Set 3: 12.5 kg x 10 PB
Set 4: 10 kg x 15
Shoulder Press (Machine Plates)
Set 1: 85 kg x 11 PB
Set 2: 60 kg x 15
Set 3: 0 kg x 0
Lateral Raise (Machine)
Set 1: 65 kg x 10 PB
Set 2: 55 kg x 15
Set 3: 0 kg x 0
Cable Dips
Set 1: 25 kg x 10
Set 2: 35 kg x 6 PB
Set 3: 30 kg x 12
Seated Lateral Raise (Dumbbell)
Set 1: 17.5 kg x 6 PB
Set 2: 15 kg x 15
Rear Delt Reverse Fly (Cable)
Set 1: 14 kg x 11
Set 2: 9 kg x 14
Triceps Pushdown
Set 1: 18 kg x 30
Set 2: 23 kg x 20
Set 3: 45 kg x 9 PB
Set 4: 36 kg x 10
Set 5: 36 kg x 6
Skullcrusher (Barbell)
Set 1: 22.5 kg x 12
Set 2: 25 kg x 7
Single Arm Triceps Pushdown (Cable)
Set 1: 14 kg x 10
Set 2: 9 kg x 10
Nah man they were heavy af for me
Macros haven’t changed!
Cals : 2740
C - 250
P - 300
F - 60
good is the right way 300 protein!
training on kulls you gots to drop set
Will do this next time! Thanks brother
@JustMakeItHappen triceps pushdowns are looking good man. i got a lot of love for back of the arms. i find them the most fun to train
@JustMakeItHappen bro the skullcrushers are the best. you won't go wrong with any of this training. hell yeah !
I really want to focus on arms quite a bit more, they are lacking and I know my upper body to start popping!
Thank you bro !! Been loving it
Meals are staying the same this week!
Macros haven’t changed
Also managed another workout this afternoon too!
Pull 2 - Back Thickness
Saturday, Jul 26, 2025 at 3:02pm
Shrug (Dumbbell)
Set 1: 10 kg x 20
Set 2: 20 kg x 20
Set 3: 35 kg x 15
Iso-Lateral Row (Machine)
Set 1: 40 kg x 20
Set 2: 100 kg x 7
Set 3: 60 kg x 16
Pull Up
"Shoulder width"
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Seated Cable Row - V Grip (Cable)
Set 1: 86 kg x 6
Set 2: 73 kg x 13
Iso-Lateral High Row (Machine)
Set 1: 80 kg x 6
Set 2: 60 kg x 13
Rear Delt Reverse Fly (Machine)
Set 1: 60 kg x 7
Set 2: 40 kg x 15
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 25 kg x 10
Set 3: 25 kg x 9
Set 4: 25 kg x 6
Set 5: 20 kg x 8
Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 6
Set 2: 12.5 kg x 6
Set 3: 12.5 kg x 4
Macros haven’t changed
Also managed another workout this afternoon too!
Pull 2 - Back Thickness
Saturday, Jul 26, 2025 at 3:02pm
Shrug (Dumbbell)
Set 1: 10 kg x 20
Set 2: 20 kg x 20
Set 3: 35 kg x 15
Iso-Lateral Row (Machine)
Set 1: 40 kg x 20
Set 2: 100 kg x 7
Set 3: 60 kg x 16
Pull Up
"Shoulder width"
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Seated Cable Row - V Grip (Cable)
Set 1: 86 kg x 6
Set 2: 73 kg x 13
Iso-Lateral High Row (Machine)
Set 1: 80 kg x 6
Set 2: 60 kg x 13
Rear Delt Reverse Fly (Machine)
Set 1: 60 kg x 7
Set 2: 40 kg x 15
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 25 kg x 10
Set 3: 25 kg x 9
Set 4: 25 kg x 6
Set 5: 20 kg x 8
Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 6
Set 2: 12.5 kg x 6
Set 3: 12.5 kg x 4
Attachments
weighted pullups will force growth. monkey bars too
Awesome!!! Thanks brother
@JustMakeItHappen amazing volume on this one. the triceps pushdown and skullcrusher is on point. i also love the rear delt
bros you making it happen @JustMakeItHappen proud of you. keep up the grind we love it
@JustMakeItHappen good job on the tricep pulldowns. and the skullcrushers look good! i like the single arm triceps as well
@JustMakeItHappen skull crushers are amazing. good job. i want to see the triceps pushdowns as well
get after it dude
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