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Always bro. Usually treadmill
Approved Log My Body Composition + Cycle Log
- Thread starter nathanwhit44
- Start date
Shoulders
- Dumbell shoulder presses: 4 sets till failure 15kg 20kg 27.5kg 32kg
- Dumbell front raises: 4 sets 12 reps 17.5kg 17.5kg 20kg 22kg
- Sides dumbell: 3 sets 12 reps 12.5kg 15kg 15kg
- Rear delts cable 4 sets 12 reps 32kg consistent
Back
Did the step machine for 20mins and also walked to the gym and back for cardio... 30mins there and 30mins walk back... fast paced.
Did the step machine for 20mins and also walked to the gym and back for cardio... 30mins there and 30mins walk back... fast paced.
- Pull ups: no weight till failure 4 sets
- Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
- Rows: 4 sets 12 reps
- 60kg 80 90kg 110kg
- Tbar row: 3 sets till failure 50kg consistent
- Deadlifts: 4 sets 100kg consistent till failure
- Eggs & Smoked Salmon
- Steak
high protein is here
I do the same for my cardio etc
1hr walk for cardio.
Chest
Chest
- Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg
- Push ups: 4 sets till failure
- Dumbledd incline: 3 sets 30kg 32kg 35kg till failure
- Cable flys: 4 sets 12 reps
- 12.5kg 15kg 20kg 20kg
- Dips: 4 sets till faure
I'm very proud of you you're showing how it's done
Man that looks good
Friday pump session. Push-ups, dips, pullups, flat bench, squats, skull crushers and wide grip lat pull downs. Kept the weights moderate and high reps.
@nathanwhit44 meal looks good.......
Shoulders for a Monday with 45mins on the stepper machine
Dumbell shoulder presses: 4 sets till failure 15kg 20kg 27.5kg 32kg
Dumbell front raises: 4 sets 12 reps 17.5kg 17.5kg 20kg 22kg
Sides dumbell: 3 sets 12 reps 12.5kg 15kg 15kg
Rear delts cable 4 sets 12 reps 32kg consistent
Dumbell shoulder presses: 4 sets till failure 15kg 20kg 27.5kg 32kg
Dumbell front raises: 4 sets 12 reps 17.5kg 17.5kg 20kg 22kg
Sides dumbell: 3 sets 12 reps 12.5kg 15kg 15kg
Rear delts cable 4 sets 12 reps 32kg consistent
Keep grinding!
Keep grinding!
wow food is like a pro and nice cardio day @nathanwhit44
What is that food? I want it in my belly!!!
Chicken skewers
Back and cardio for 10mins on rowing machine and 30mins on treadmill
Pull ups: no weight till failure 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg consistent till failure
Pull ups: no weight till failure 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg consistent till failure
Perfect back workout. I love the exercise selection.
Chest & 45mins on the stepper machine
Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg
Push ups: 4 sets till failure
Dumbledd incline: 3 sets 30kg 32kg 35kg till failure
Cable flys: 4 sets 12 reps 12.5kg 15kg 20kg 20kg
Dips: 4 sets till failure
Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg
Push ups: 4 sets till failure
Dumbledd incline: 3 sets 30kg 32kg 35kg till failure
Cable flys: 4 sets 12 reps 12.5kg 15kg 20kg 20kg
Dips: 4 sets till failure
@nathanwhit44 push this cardio to 60 min you close
Legs & 30mins fast walk on Treadmill at the gym and 1 hr walk around the area after work.
- 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
how about foods, any changes?
Yeah foods is the same bro, I actually go out a lot for food. I should actually be prepping more often.
Did an all-around workout today. I didn't write it down as I just did everything with 30 seconds to 1 min rests in between. Loads of supersets.. non-stop for 40mins. Worked up a sweat.. lol
are you prepping foods now? lets do it this weekend
would like some training update next time
I wish ... im too fricken lazy!are you prepping foods now? lets do it this weekend
would like some training update next time
Cardio ... 1hr walk & a grilled meat platter (lamb skewers, steak, beef mince skewers) for dinner
Dumbell shoulder presses: 4 sets till failure 15kg 20kg 27.5kg 32kg
Dumbell front raises: 4 sets 12 reps 17.5kg 17.5kg 20kg 22kg
Sides dumbell: 3 sets 12 reps 12.5kg 15kg 15kg
Rear delts cable 4 sets 12 reps 32kg consistent
Dumbell shoulder presses: 4 sets till failure 15kg 20kg 27.5kg 32kg
Dumbell front raises: 4 sets 12 reps 17.5kg 17.5kg 20kg 22kg
Sides dumbell: 3 sets 12 reps 12.5kg 15kg 15kg
Rear delts cable 4 sets 12 reps 32kg consistent
Back
Pull ups: no weight till failure 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg till failure
Pull ups: no weight till failure 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg till failure
@nathanwhit44 perfect i like the failure deads
Too light
looking forward to seeing your success continue
I like the back workout but I would typically do it backwards to have more energy for deads.
9,500 steps in today.
Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg
Push ups: 4 sets till failure
DB incline: 3 sets 30kg 32kg 35kg till failure
DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg
Dips: 4 sets till failure
Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg
Push ups: 4 sets till failure
DB incline: 3 sets 30kg 32kg 35kg till failure
DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg
Dips: 4 sets till failure
Short but effective
Love following these logs!
@nathanwhit44 going good bro....keep it up......
Back
- Pull-ups: no weight till failure 4 sets
- Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
- Rows: 4 sets 12 reps 60kg 80 90kg 110kg
- Tbar row: 3 sets till failure 50kg consistent
- Deadlifts: 4 sets 100kg till failure
good back day but no foods?
thats a pizza? daymn you thick eating
Nice food pics.
I want to see you keep pushing into the weekend
That pizza looks good
Shoulders
1. Overhead Press:
- Seated Dumbbell Press
- Arnold Press
- Push Press
2. Lateral Raises:
- Cable Lateral Raises
- Machine Lateral Raises
3. Front Raises:
- Plate Front Raises
- Cross-Body Front Raises
- Cable Front Raises
4. Rear Deltoid Flyes:
- Face Pulls
- Reverse Pec Deck Flyes
1. Overhead Press:
- Seated Dumbbell Press
- Arnold Press
- Push Press
2. Lateral Raises:
- Cable Lateral Raises
- Machine Lateral Raises
3. Front Raises:
- Plate Front Raises
- Cross-Body Front Raises
- Cable Front Raises
4. Rear Deltoid Flyes:
- Face Pulls
- Reverse Pec Deck Flyes
Attachments
@nathanwhit44 updates are legit dude.........
hot training but no weights no reps? any updates on details please
Jobs a good 'un
hopefully this weekend you can put in some good sessions
That looks like a great back workout brother.
@nathanwhit44 solid program right here!!
Great updates.
@nathanwhit44 Keep going bro....you doing good work.........
good steps today but would like a bit more cardio @nathanwhit44
training you pushed it with dips NICE
Cardio for 45mins. Mix of sprinting on treadmill, rowing machine then finished off with 30 mins on fast paced (nearly jogging) on treadmill.
- Squats
4 sets x12
60kg 80kg 100kg 120kg - Lunges
4 sets holding 20kg dumbbells - Leg press
4 sets x12
140kg 160kg 200kg - Calfs
4 sets x12
70kg 80kg 90kg
Attachments
My kinda workout
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