Thank you very much sir@SkipErr Bro, you looking really sweet. Got a lean body and a tight waist. Keep up the good work.
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Thank you very much sir@SkipErr Bro, you looking really sweet. Got a lean body and a tight waist. Keep up the good work.
Thank you very much sir@SkipErr You are. Getting some amazing progress. Physique is looking to be on point. Keep it up.
@SkipErr the food is looking good man. You’re doing a great job with this. Keep it up.Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
20 minutes Cardio
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk
View attachment 28882
Thanks sirGreat update
Thanks sir@SkipErr the food is looking good man. You’re doing a great job with this. Keep it up.
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (240 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (140 lbs)
3. Chest Flyes
- 3 sets of 20 reps (85 lbs dumbbells)
4. Tricep Dips
- 3 sets of 30 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (115 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (115 lbs)
20 minutes Cardio
Breakfast:
- Oatmeal: 1 cup oats with 1 scoop protein powder, berries, and a tablespoon of almond butter
Morning Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Lunch:
- Turkey burger: 8 oz on a whole grain bun, lettuce, tomato, and avocado
- Sweet potato fries: baked
Afternoon Snack:
- Hard-boiled eggs: 2
- Almonds: 1 handful
Dinner:
- Steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Casein protein shake: with almond milk
looking good lean quadsTuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991
@SkipErr Wow. Great job on this man. You can see the vascularity in your legs. It means you have very little body fat, keep it up.Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991
@SkipErr Bro, you look tight.Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991
@SkipErr Bros. Look at the vascularity in your calves looking really good. Keep it up.Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991
Very impressive stuffTuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991
@SkipErr Looking really good on this man. I think you got a lot of room to grow, but you're getting there.Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (280 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)
5. Barbell Curls
- 3 sets of 20 reps (120 lbs)
6. Hammer Curls
- 3 sets of 20 reps (95 lbs)
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 28991