20.07.25
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Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Really tryna get the form perfect on this weight before moving up shoulders still need a bit to get used to it for stability
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Gonna go up weights next session
Tricep extension
3 sets
Tempo 1-1-2-1
40kg x 12
40kg x 12
40kg x 12
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
Dumbell side lateral raises and bent over fly superset
3 sets
Tempo 1-1-3-2
5kg x 12 x 12
5kg x 12 x 12
5kg x 12 x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
Lads I tried to hit pull after this got done with back exercises and I was absolutely cooked tried hitting the dumbbells but the focus and energy was done,
21.07.25
Pull
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Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Left is still feeling it a lot more then right gonna sit on this till left catches up
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 12
Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x12
Biceps
Hammer curls
3 sets
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 11
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 12
Shoulders
Smith machine shrugs
3 sets
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
So bloods are due in a week I might need to push them out 2 just with work it’s abit hard to get into docs, feeling good started running the mk677 during the day, I thought I noticed myself being quiet lethargic over weekend but I also just come off night shift so it could be the body returning to day time hours, I have noticed I’m considerably hungrier in mornings now, haven’ted noticed a night and day difference with appetite but slowing increasing so excited to run it for the week to see if it helps
*
Last copy and paste so there isn’t a big gap in the log. *
Content will be different moving forward
22.07.25
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Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
20kg x 12
20kg x 12
20kg x 12
20kg x 12
Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 14
40kg x 12
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Dumbell lunges
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Leg extension drop set
3 sets
30kg x 12 25kg x 12
30kg x 12 25kg x 11
30kg x 12 25kg x 10
Laying hamstring curls
3 sets
20kg x 12
20kg x 11
20kg x 9
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
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