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Only way I can go ! Always moving forward.
Approved Log On the road of redemption cutting phase starting now
- Thread starter Topps_Baseball88
- Start date
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- Tags
- body builders cutting diet training
I typically am going for 3-4 cardio days a week along with my resistance training. I can always bump it up if it is a necessary tweak you think would be beneficial !
I can definitely see there has been progress
I see myself so much it's nice to have all you see my photos and be a better judge of progress, I appreciate that
I decided I would add and extra workout today and focused specifically on chest today.
40 minutes cardio before work
60 minute chest workout after work
40 minutes of cardio after chest workout
502 calories burned on cardio
3.55 miles walked ( slow steady state)
Incline Smith Machine Bench Press 1x10@115lbs 2x10@145lbs1x10@150lbs 1x8@160lbs 1x3@170lbs
Body weight Dips.( 219lbs) 3x10
Machine Pec FLY 1x10@135lbs 1x10 @145lbs 1x10@150lbs
Machine Incline Press 1x10@60lbs 2x10@50lbs
Cable chest Press 1x15@20lbs
1x10@27lbs 1x10@32lbs
Added some Dumbbell isolation work for chest at the end 3x15 @25lbs.
Calories 1,714
Protein 170g
Carbs 142g
Fat 54.7g
40 minutes cardio before work
60 minute chest workout after work
40 minutes of cardio after chest workout
502 calories burned on cardio
3.55 miles walked ( slow steady state)
Incline Smith Machine Bench Press 1x10@115lbs 2x10@145lbs1x10@150lbs 1x8@160lbs 1x3@170lbs
Body weight Dips.( 219lbs) 3x10
Machine Pec FLY 1x10@135lbs 1x10 @145lbs 1x10@150lbs
Machine Incline Press 1x10@60lbs 2x10@50lbs
Cable chest Press 1x15@20lbs
1x10@27lbs 1x10@32lbs
Added some Dumbbell isolation work for chest at the end 3x15 @25lbs.
Calories 1,714
Protein 170g
Carbs 142g
Fat 54.7g
Add A few pounds to those lifts and you'll grow!
We are certainly working on It !
Thank you for that ! Appreciate the follow
Great job hitting that cardio man. I think 3-4 days per week is perfect.
Yeah I am trying to find that synergy between the weights and cardio
Solid updates as always dude..........
( Today is a rest day for me )
I wanted to supply everyone with a quick update for my day today. I just left my appointment with the endocrinologist I am with ( which she is laid back and progressive with my suggestions and ideas to optimize myself)
I currently do 50mg a day split am and pm dosing for 5% testosterone compounding cream, I spoke with her and she agreed to let me bump my dose up into 75mg a day which is a nice 25mg bump up.
Last time I did 75mg if the blood test was correct my total t number spiked from 1058 up to 2100 total.
I go back in 2 months for blood work to see how everything is looking ( which will be fine as I've been here before on accident when I thought I had to prime the toppiclick each time I've used it.
Numbers looked great at 75mg will update down the line with blood work in 2 months.
New protocol is 50mg am and 25mg pm 8-10 hours apart daily.
I wanted to supply everyone with a quick update for my day today. I just left my appointment with the endocrinologist I am with ( which she is laid back and progressive with my suggestions and ideas to optimize myself)
I currently do 50mg a day split am and pm dosing for 5% testosterone compounding cream, I spoke with her and she agreed to let me bump my dose up into 75mg a day which is a nice 25mg bump up.
Last time I did 75mg if the blood test was correct my total t number spiked from 1058 up to 2100 total.
I go back in 2 months for blood work to see how everything is looking ( which will be fine as I've been here before on accident when I thought I had to prime the toppiclick each time I've used it.
Numbers looked great at 75mg will update down the line with blood work in 2 months.
New protocol is 50mg am and 25mg pm 8-10 hours apart daily.
Just out of curiosity why don't you do injections? I heard the cream is a messy PITA.
I started out with Injections for a while I didn't mind them, my libido wasn't the greatest on Injections moving up or down with mg or frequency of injections.
The cream I got convinced to give it a shot so I did, for me my bloodwork looks much better my Blood pressure is better and my libido is stronger my numbers are higher end optimal with utilizing way less. I never had and issue with it being a mess mine comes in a toppiclick application it comes out of a dispenser that looks like a deodorant tube and I just rub it into my forearms, drys in a few minutes time. It is actually really easy use for me.
@Topps_Baseball88 I've seen a few EF guys use creams but I would add injections to creams if you can.
I also brought that idea up to my endocrinologist and she said let's try to up the cream dosage first and if it doesn't work out we can Try the hybrid method of cream and injections. That could very well be in the works at a later date a combination of fast acting test cream with a long acting Ester test cyp.
killer workout broSaturday Legs/Caves/Abs/Forearms
Machine Leg Press
3X10@250lbs
Machine Seated Hamstring Curls
3X10@140lbs
Smith Machine Back Squats
1X10@ 175lbs
2X10@ 225lbs
1X6@315lbs
1X20@145lbs
Stiff Leg Deadlift
1x10@145lbs
1X10@175lbs
2X10@225lbs
1X6@255lbs
Seated Calf Machine Press
3X10@100lbs
Standing Calf Raise
3X10
body weight ( 219lbs while holding 25lb plates)
Torso Machine Twists
3X20@100lbs
Abs Machine Crunch
3X10@50lbs
Abs Machine Press
3X10@100lbs
Hanging Leg lifts
3X10
Barbell Wrist Extension
3X15@30lbs
Barbell Wrist Flexion
3X15@30lbs
Dead Hang Pull-Up
1x10@219lbs body weight.
No Cardio today, overall I felt really strong today and I can tell the tweaks in programming has helped improve my progress and my strengths so far in a cutt and calorie deficit I've kept majority of strength still and my lifts are going up in reps or weight sometimes both.
Will update later with food log and calorie break down.
Enjoy everyone
Topps
I definitely enjoyed that one !
Yeah also need to add primobolan and possibly anavar lol. For sure down the road I am looking into running 12 weeks of primobolan at 300-400mg a week as a small addition with my trt. One compound I've always been really interested in is primobolan.@Topps_Baseball88 you'll need to do test cyp yourself no doctor
Currently I am to fat to run anything other then my trt or possibly sarms. Need to get the BF down first.
Phase One
Week Two
Wednesday Chest/Shoulders
Smith Machine Barbell Flat Bench
Warm ups
1x15@ 115lbs
1x15@145lbs
1x10@175lbs
Working sets
1x8@225lbs
4x5@225lbs
1x4@245lbs
1x2@255lbs
DB Incline Press
Warm ups
1x10@45lbs
1x10@50lbs
Working sets
1x10@55lbs
1x6@60lbs
1x6@65lbs
1x6@70lbs
Bodyweight Dips
1x20@219lbs
4x6@219lbs
Machine Shoulder Press
2x15 @115lbs
2x6@145lbs
DB Shoulder Press
1x20@35lbs
1x10@40lbs
Side Lateral Raises
1x10@10lbs
1x10@15lbs
1x6@20lbs
1x6@25lbs
1x6@30lbs
Front Shoulder RaisesDB
1x10@20lbs
1x6@25lbs
1x6@30lbs
1x6@35lbs
Cardio split into Am&Pm
452 calories burned
3 miles up hill walked
60 minutes total
Week Two
Wednesday Chest/Shoulders
Smith Machine Barbell Flat Bench
Warm ups
1x15@ 115lbs
1x15@145lbs
1x10@175lbs
Working sets
1x8@225lbs
4x5@225lbs
1x4@245lbs
1x2@255lbs
DB Incline Press
Warm ups
1x10@45lbs
1x10@50lbs
Working sets
1x10@55lbs
1x6@60lbs
1x6@65lbs
1x6@70lbs
Bodyweight Dips
1x20@219lbs
4x6@219lbs
Machine Shoulder Press
2x15 @115lbs
2x6@145lbs
DB Shoulder Press
1x20@35lbs
1x10@40lbs
Side Lateral Raises
1x10@10lbs
1x10@15lbs
1x6@20lbs
1x6@25lbs
1x6@30lbs
Front Shoulder RaisesDB
1x10@20lbs
1x6@25lbs
1x6@30lbs
1x6@35lbs
Cardio split into Am&Pm
452 calories burned
3 miles up hill walked
60 minutes total
I decided to go a bit heavier on the calories and refeed. I've been going pretty low in my calories each day, way lower then i should be. I figured it would do my my body some good to spike the calorie intake for 1 day out of the week
I did 2 Keto style meals along with 3 smaller snacks today 1 package almonds ( I bag protein chips 1 bag of pork rhinds.
Calories 3271
Fat 372g
Carbs 140g
Protein 240.1g
Including my cardio only it would bring my calories down to 2819 total right under where I need to sit to maintain weight, not sure how many calories I burned during resistance training as well.
Enjoy the update
Topps
I did 2 Keto style meals along with 3 smaller snacks today 1 package almonds ( I bag protein chips 1 bag of pork rhinds.
Calories 3271
Fat 372g
Carbs 140g
Protein 240.1g
Including my cardio only it would bring my calories down to 2819 total right under where I need to sit to maintain weight, not sure how many calories I burned during resistance training as well.
Enjoy the update
Topps
Quick photo updates from today's back/trap workout. Felt amazing today !
Height 5'11
Current weight 219lbs
Goal cutting
( will post workout and food log later tonight)
Height 5'11
Current weight 219lbs
Goal cutting
( will post workout and food log later tonight)
Attachments
Lighting was hitting today and I was very proud of the pump today. Training a bit heavier this week has really been paying off .
@Topps_Baseball88 every update you're looking better and more strong
Appreciate the very kind words brother
definitely going all in and I am happy seeing the changes week after week. I definitely feel I am getting stronger
APPROVED LOG
Brother only option is continuing climbing this mountain ahead of me, no looking back nothing back there for me. I only can move forward.
We are definitely trying to do it that way !
Appreciate that been trying to get some good ones and today it worked out.
Appreciate the kind words
Nice shape to arms
Back/Traps/Biceps
Bodyweight Pull-Up
1x10@219lbs
4x6@219lbs
Rack Deadlift
1x10@145lbs
1x10@175lbs
2x6@225lbs
2x6@ 255lbs
2x6@315lbs
2x3@355lbs
Seated Cable Rows
2x10@180lbs
1x6@200lbs
2x6@220lbs
1x6@240lbs
Barbell Reverse Grip Shrugs
1x20@145lbs
1x10@175lbs
2X6@225lbs
1x6@245lbs
1x6@255lbs
DB Shrugs
1x10@50lbs
1x10@55lbs
1x6@60lbs
1x6@65lbs
1x6@70lbs
Bicep Curl
1x20@15lbs
1x10@20lbs
1x6@25lbs
1x6@30lbs
1x6@35lbs
1x6@40lbs
Barbell Curl
1x20@30lbs
1x6@40lbs
2X6@50lbs
Hammer Curl DB
1x10@20lbs
1x10@25lbs
1x8@30lbs
1x6@35lbs
Seated Cable Curl
2x10@20lbs
2x10@40lbs
25lb plate curls
4x6@25lbs
Machine One Arm Curls
4x6@135lbs
1x10@100lbs
Cardio 45 minutes up hill
2.37 Miles
3.3 Speed
520 Calories burned.
Missed a chance to log food as its late and I need rest for tomorrow's workout.
I apologize about that ( it's all written down and I will post it later today.
Enjoy everyone
Topps
Bodyweight Pull-Up
1x10@219lbs
4x6@219lbs
Rack Deadlift
1x10@145lbs
1x10@175lbs
2x6@225lbs
2x6@ 255lbs
2x6@315lbs
2x3@355lbs
Seated Cable Rows
2x10@180lbs
1x6@200lbs
2x6@220lbs
1x6@240lbs
Barbell Reverse Grip Shrugs
1x20@145lbs
1x10@175lbs
2X6@225lbs
1x6@245lbs
1x6@255lbs
DB Shrugs
1x10@50lbs
1x10@55lbs
1x6@60lbs
1x6@65lbs
1x6@70lbs
Bicep Curl
1x20@15lbs
1x10@20lbs
1x6@25lbs
1x6@30lbs
1x6@35lbs
1x6@40lbs
Barbell Curl
1x20@30lbs
1x6@40lbs
2X6@50lbs
Hammer Curl DB
1x10@20lbs
1x10@25lbs
1x8@30lbs
1x6@35lbs
Seated Cable Curl
2x10@20lbs
2x10@40lbs
25lb plate curls
4x6@25lbs
Machine One Arm Curls
4x6@135lbs
1x10@100lbs
Cardio 45 minutes up hill
2.37 Miles
3.3 Speed
520 Calories burned.
Missed a chance to log food as its late and I need rest for tomorrow's workout.
I apologize about that ( it's all written down and I will post it later today.
Enjoy everyone
Topps
I owe you and Steve some credit had you guys on during cardio and in one of thr podcasts you spoke about getting people motivated and lighting a fire under them to train, it got me hyped up , also took your advice on adding heavier weight and its working out great so far.
These numbers looks amazing dude............
Thank you brother
really been honing in on heavier training as of this week. At some point when I'm low enough BF I will have to add some milder components to my trt and log it so I can compare and contrast the differences.
Primobolan @Topps_Baseball88 is the gear you have to add light trt dosing.Thank you brother
Looking thick brother
At some point that is what I would like to run is primo nothing greedy, more along the lines of complimenting the trt .
Thats a hell of a praise coming from you brother, I appreciate that
I apologize for not posting yesterday's training, I was pressed for time I can't make excuses so I still went and got it done in the gym with the time I had.
( Triceps)
Tricep extension machine
2X10@100lbs
4x6@150lbs
Tricep Push Down Machine
2x10@150lbs
4x6@200lbs
Tricep Cable Push Down
2x10@50lbs
2x6@70lbs
1x6@80lbs
1x6@100lbs
Assisted Dip Machine ( used for Tricep Push Down)
2x10@100lbs
4x6@170lbs
Tricep Close Grip Bench
2x10@115lbs
1x10@145lbs
1x6@150lbs
Cardio time = 25 minutes
Walked =1.4 miles
Calories burned = 170
Total calories = 2115
Protein = 229.5g
Carbs = 177g
Fat = 74g
Fiber = 22g
( Triceps)
Tricep extension machine
2X10@100lbs
4x6@150lbs
Tricep Push Down Machine
2x10@150lbs
4x6@200lbs
Tricep Cable Push Down
2x10@50lbs
2x6@70lbs
1x6@80lbs
1x6@100lbs
Assisted Dip Machine ( used for Tricep Push Down)
2x10@100lbs
4x6@170lbs
Tricep Close Grip Bench
2x10@115lbs
1x10@145lbs
1x6@150lbs
Cardio time = 25 minutes
Walked =1.4 miles
Calories burned = 170
Total calories = 2115
Protein = 229.5g
Carbs = 177g
Fat = 74g
Fiber = 22g
@Topps_Baseball88 If you can start getting your fats to 100grams or higher and protein up to 250grams of higher, you're low on protein and fats with this diet. I like the log it's one of the best on EF.
I appreciate that alot brother and I appreciate the insightful help and advice, I will see what I can switch up to approach those number's.
I have to post yesterday's log and tonight's when I'm out the gym.
good update man. nice sets
APPROVED LOG
Appreciate that brother, sticking with the 3 phase program I found and adding in some little variations I feel are lacking.
Means alot brother, I am pushing hard for myself, secondly this log and all of you are keeping my fire lit, I like being under pressure to earn it.
That is always the goal.
I am going to combine last nights log and tonight's log together so everyone is updated.
Saturday forearms/Caves
Seated cave pressing machine
1x20@100lbs
1x10@150lbs
4x6@200lbs
Leg Press machine ( Caves)
2x10@100lbs
1x20@50lbs
Standing cave raises ( 25lb plates in hands)
4x10@25lbs
Forearm cable Flexion
4x10@20lbs
Db wrist curls
4x10@25lbs
BB behind back wrist curls
4x10@40lbs
Body weight pull up ( half reps forearms flexed)
4x10@219lbs
Carido 35 minutes
Stair climber
Calories burned 210
Sunday Leg day
We only Have Smith machines so I work with what I have sadly no free bench or squat rack.
I was so pumped up after hitting these numbers the rest of my work out was spot on in every aspect.
High Bar Squat
1x10@225lbs
1x10@250lbs
1X10@315lbs
4x6@315lbs
1x1@415lbs ( PR since being back )
1x1@415lbs
1x2@415lbs
I needed to push my limits I had to know I had it in me.
Stiff Leg Deadlift
1x10@145lbs
1x10@225lbe
1x10@250lbs
4x6@315lbs
I really feel bringing back DL into my routine has paid off huge for my strength increase with squatting)
Leg Extension
2x10@100lbs
1x10@150lbs
1x10@200lbs
Seated Leg Curl
2x10@120lbs
2X10@150lbs
Hip abductor machine
4x10@120lbs
Abs Torso rotation Machine
8x10@100lbs
Seated abdominal machine
4x10@50lbs
No cardio tonight as I already hit my 4 days of cardio this week and I could barely walk after pushing tonight.
It felt wonderful just as Tom Platz describes about squatting I felt alive afterwards and dead all at once.
Enjoy the workout log everyone
Topps
Saturday forearms/Caves
Seated cave pressing machine
1x20@100lbs
1x10@150lbs
4x6@200lbs
Leg Press machine ( Caves)
2x10@100lbs
1x20@50lbs
Standing cave raises ( 25lb plates in hands)
4x10@25lbs
Forearm cable Flexion
4x10@20lbs
Db wrist curls
4x10@25lbs
BB behind back wrist curls
4x10@40lbs
Body weight pull up ( half reps forearms flexed)
4x10@219lbs
Carido 35 minutes
Stair climber
Calories burned 210
Sunday Leg day
We only Have Smith machines so I work with what I have sadly no free bench or squat rack.
I was so pumped up after hitting these numbers the rest of my work out was spot on in every aspect.
High Bar Squat
1x10@225lbs
1x10@250lbs
1X10@315lbs
4x6@315lbs
1x1@415lbs ( PR since being back )
1x1@415lbs
1x2@415lbs
I needed to push my limits I had to know I had it in me.
Stiff Leg Deadlift
1x10@145lbs
1x10@225lbe
1x10@250lbs
4x6@315lbs
I really feel bringing back DL into my routine has paid off huge for my strength increase with squatting)
Leg Extension
2x10@100lbs
1x10@150lbs
1x10@200lbs
Seated Leg Curl
2x10@120lbs
2X10@150lbs
Hip abductor machine
4x10@120lbs
Abs Torso rotation Machine
8x10@100lbs
Seated abdominal machine
4x10@50lbs
No cardio tonight as I already hit my 4 days of cardio this week and I could barely walk after pushing tonight.
It felt wonderful just as Tom Platz describes about squatting I felt alive afterwards and dead all at once.
Enjoy the workout log everyone
Topps
Some decent weights there
bro ranch cardio best
I never forgot the comment you made about going heavier, since then I have been working on it, slowly making progress with the numbers.
You doing that liver king cardio ?
nice workout bro
Log updates are good........
Great update brother
Appreciate that
We are trying our best to push them out each week , thank you for the support brother
We are getting there one week at a time !
Phase One
Week 3
Wednesday
Chest/Shoulders
Cable Flys
2X20@20lbs
3x10@25lbs
Flat Bench Smith Machine
1x10@115lbs
1x10@145lbs
1x10@175lbs
1x10@185lbs
1x10@195lbs
1x8@205lbs
6X5@225lbs
Bodyweight Dips
5x10@219lbs
Shoulder Press Machine
1x10@60
1x10@70
1x10@80
2x10@100lbs
Side Lateral
1x10@10lbs
2x10@20lbs
2x10@25lbs
Front plate Shoulder raise
5x10@25lbs
Front raise DB
5x10@25lbs
DB Seated Shoulder Press
3x15@25lbs
Week 3
Wednesday
Chest/Shoulders
Cable Flys
2X20@20lbs
3x10@25lbs
Flat Bench Smith Machine
1x10@115lbs
1x10@145lbs
1x10@175lbs
1x10@185lbs
1x10@195lbs
1x8@205lbs
6X5@225lbs
Bodyweight Dips
5x10@219lbs
Shoulder Press Machine
1x10@60
1x10@70
1x10@80
2x10@100lbs
Side Lateral
1x10@10lbs
2x10@20lbs
2x10@25lbs
Front plate Shoulder raise
5x10@25lbs
Front raise DB
5x10@25lbs
DB Seated Shoulder Press
3x15@25lbs
Nice session broski!
Appreciate the kind words brother we are still here grinding, tonight is back and Traps
@Topps_Baseball88 you are training hard I can see you pushing it
I need to keep pushing I have to test my body and my body and get ready for high high volume at some point. I appreciate that brother.
Thursday
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
Attachments
arms and shoulders growing big @Topps_Baseball88Thursday
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
Those two aspects for me always come in first and are most noticeable when my body starts to take some shape. I really appreciate that brother
nice job man. stay lean and mean. don't fall prey to the perma bulking trend in americaThursday
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
that is good volume
bro should post some pics, no clothes. let see the packageThursday
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
1/2 the pictures - it's like 2 shots of each. One will do
Thanks mobster will work on it
Working om getting upwards on the volume again. Appreciate that
Yes I definitely agree not trying to stay bulked, the goal is definitely leaning back out again.
Nice workoutThursday
Back/Traps
Lat pull downs
2x10@100lbs
1x10@120lbs
1x10@140lbs
1x10@160lbs
1x10@180lbs
Rack pulls
1x10@115lbs
1x10@145lbs
1x10@175lbs
5x10@315lbs
Seated machine rows
2x10@100lbs
2x10@120lbs
5x10@150lbs
Standing upright cable rows
5x10@120lbs
Smith Machine Shoulder Shrugs
Reverse Grip
1x20@115lbs
1x20@145lbs
1x15@175lbs
3x10@225lbs
Neutral grip
( same sets and weights as Reverse Grip BB Smith Shrugs)
DB Shrugs
1x30@35lbs
1x20@35lbs
plate Shrugs
1x30@25lbs
40 minutes cardio uphill
360 calories burned
2miles walked
Some progress photos of me tonight.
Enjoy.
Topps
Good updates.....looking strong............
Have to keep pushing to do better
Appreciate that brother
one day at a time we are making progress.
Looking wide brother
Gym closed early last night short staffed so I had to get cooking had 1hour for all in. I modified the workout a bit.
Bicep/Tricep
Bicep BB Curl
1x20@20lbs
1x20@30lbs
1x10@40lbs
1x10@50lbs
DB Hammer Curl
5x10@20lbs
DB Curl
5x10@20lbs
Cable Curl
5x10@20lbs
Seated Curl
5x10@20lbs
Tricep cable push down
1x50@30lbs
Tricep Push Down ( rope )
1x50@30lbs
Tricep Push Down Machine
5x10@150lbs
Skull crushers
1x50@20lbs
Close Grip tricep bench
5x10@115lbs
Uphill cardio
Calories burned 320
1.55 miles walked
Duration 30 minutes.
Bicep/Tricep
Bicep BB Curl
1x20@20lbs
1x20@30lbs
1x10@40lbs
1x10@50lbs
DB Hammer Curl
5x10@20lbs
DB Curl
5x10@20lbs
Cable Curl
5x10@20lbs
Seated Curl
5x10@20lbs
Tricep cable push down
1x50@30lbs
Tricep Push Down ( rope )
1x50@30lbs
Tricep Push Down Machine
5x10@150lbs
Skull crushers
1x50@20lbs
Close Grip tricep bench
5x10@115lbs
Uphill cardio
Calories burned 320
1.55 miles walked
Duration 30 minutes.
Attachments
@Topps_Baseball88 you're growing really well. And I like you have cardio up to 30min.
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