you dont gotta see scales, its the mirroryeah always sugar free aha.
couldn't tell you what's the carbs were, but 4 eggs, and 100g of cottage cheese in the wraps, and a 50g protein shake just before, which isn't pictured.
yeah noticing I'm getting leaner, even though the scales aren't moving a heap.
@Brismo waiting on yoru restart brohey fellas! hope y'all been keeping well!
I'm well overdue for a check in, been crook as a dog for nearly two weeks, starting to come out the other side of it now though, so starting to function again.
will be restarting training this week and posting regularly from this coming weekend.
take care all.
you back and you look real clean hard to see on that pic thoughhey all!
been inactive as, life doing life things again.
but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!
lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.
coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.
also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly
will be changing it up to
300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F
all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.
hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.
check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.
Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch
Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise
Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls
Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown
Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck
current physique shot, no actual meal images from this week.
have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.
take care y'all.
@Brismo seems like its been a bit since we heard of you. Nice to see you back on the grind. Nice way to finish the week and go into the weekend.hey all!
been inactive as, life doing life things again.
but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!
lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.
coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.
also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly
will be changing it up to
300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F
all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.
hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.
check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.
Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch
Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise
Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls
Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown
Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck
current physique shot, no actual meal images from this week.
have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.
take care y'all.
@Brismo bro this a good workout session. i want to see more heavy lifting. how about some farmer walks on leg day?hey all!
been inactive as, life doing life things again.
but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!
lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.
coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.
also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly
will be changing it up to
300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F
all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.
hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.
check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.
Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch
Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise
Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls
Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown
Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck
current physique shot, no actual meal images from this week.
have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.
take care y'all.
look, you might be on to something there.
We used to do them as a finisher on event days
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