Thank you sir@SkipErr good back and bi day man. Really good volume
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Thank you sir@SkipErr good back and bi day man. Really good volume
LoL you're not the first to banter me on those socksGreat job, man. Nothing wrong with this style of training. It's fantastic volume.. and good to see those long socks too. you are old school ha! @SkipErr
Thank you sirbig back bro you growing nicely
Thank you sirGood volume on chins
Thank you sir. Yes. I'll try to post up pictures.Another amazing update from you. @SkipErr Those meals look really good on paper. any chance of getting some pictures of your meals as well?
Thank you sir@SkipErr Bros. I'm definitely proud of you. You show some good Improvement. The diet looks really good and the training very consistent.
Thank you sir@SkipErr bro you are looking good. i see a lot of potential in you. but big changes from when you started so mad props!
True TBH.Wow, that is a great workout for the back. @SkipErr
do you find it more advantageous to do deads on back day? i think people should rotate them IMO
Thank you siralways good to see an update from you. Posting the picture. It's very inspirational to see you killing it.
@SkipErr
@SkipErr awesome work bro keep the log coming!Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (200 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (165 lbs)
5. Barbell Curls
- 3 sets of 20 reps (125 lbs)
6. Hammer Curls
- 3 sets of 20 reps (100 lbs)
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
I'mView attachment 30024
haha. but seriously i like it !LoL you're not the first to banter me on those socks
MM family loveThank you sir. Yes. I'll try to post up pictures.
Crushed itTuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (200 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (165 lbs)
5. Barbell Curls
- 3 sets of 20 reps (125 lbs)
6. Hammer Curls
- 3 sets of 20 reps (100 lbs)
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
I'mView attachment 30024
Thanks sir@SkipErr awesome work bro keep the log coming!
Thanks sirCrushed it![]()
haha. but seriously i like it !
@SkipErr good pic and update bro.........Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (217 lbs)
2. Lateral Raises
- 4 sets of 20 reps (109 lbs)
3. Front Raises
- 4 sets of 20 reps (114 lbs)
4. Shrugs
- 4 sets of 20 reps (176 lbs)
5. Cable Crunches
- 4 sets of 20 reps (167 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Rice cakes: with 2 tbsp almond butter
Lunch:
- Tuna salad: 1 can tuna, mixed greens, tomatoes, cucumber, olives, and olive oil dressing
- Whole grain bread: 2 slices
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled pork chops: 8 oz
- Mashed potatoes: 1 cup
- Brussels sprouts: roasted
Evening Snack:
- Cottage cheese: 1 cup with berries
View attachment 30055