@JackSmithBoye i see you doing better on the trainingPinned yesterday in right glute, feels way better than in thighs
Lost a bit of weight over weekend due to activity levels and calorie intake, was 202 this morning
Breakfast was 2 eggs and protein chia shake
845 meal was walnuts yogurt granola oatmeal and blueberries
Lunch was 4 eggs sausage bacon and salsa with spinach (low/no carbs)
Preworkout
Stretch 10 min
3x13 floor chest press 35 dumbbells
3x13 floor chest press 40 dumbbells
3x10 floor chest press 50 dumbbells
1x20 45 plate floor chest press (with a plate)
1x20 55 plate floor chest press
1x15 65 plate floor chest press
1x12 70 plate floor chest press
1x15 tricep pushdown v handle 47.5
1x10 pushdown sideways grip v handle palm out
1x10 tri push down v handle 52.5
1x7 tri kick backs 17.5 per arm
1x10 strap handle tri push downs 32.5
2x10 isolateral chest press 45 on each side
1x20 8 lb medicine ball throws laying on floor warmup leg lifts 6” entire duration
3x20 15 lb med ball throws laying on floor leg lifts 6”
3x20 20 lb med ball throws laying on floor leg lifts 6”
3x10 25 lb med ball throws laying on floor leg lift 6”
Left shoulder feeling slightly stronger but still shaky
Cardio: stair stepper 14 min 82 spm last minute 115, cooldown
202 after workout
Protein shake,
Cold shower
Dinner was thin steak and broccoli
I haven’t checked macros but based on everything I’m betting I’m under 100 g carbs, the granola is only 18 g carbs per 3/4 cup (I only use 1/2 cup)
Took 12.5 aromasin this morning. Got the Cardarine in, will start dosing a few hours before workout at 20 mg
can you up the cardio bro?
i do see you need more protein iMO
why you nervous ? losing bodyfat is good means you monitoring the situation wellBreakfast was same as usual
Lunch was chicken thighs, avocado and broccoli
Took 20 mg Cardarine 1.5 hrs before workout
Stretch 10 min
1x13 250 seated left press per leg warmup
3x12 leg extension machine single leg 70 per leg
2x10 260 incline leg press per leg calf raises per leg same weight 2x11
1x10 300 incline leg press per leg calf raises per leg same weight 1x11
3x12 440 incline leg press both legs calf raises same weight 3x13
2x12 Calf raise bench 240
2x15 kettlebell circuits (3 exercises 15 reps per) 20 kg
2x10 kettlebell circuits 25 kg
3x15 modified left lift (6”) Russian twist with 8 kg kettlebell superset with 3x10 low crunch
Leg lift 3x30 seconds
2x30 seconds single leg and arm plank
Cardio is same as always
Was 198 after workout
Kinda nervous as I’m loosing weight very quickly
Protein shake
Cold shower
Workout felt awful today, felt really weak
Dinner was 4-5 eggs sausage bacon and salsa with broccoli
LOGGING gets results
EF family will make you lean and big