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Thanks.you're keeping things fun and Lively
I appreciate you manCore is tight man
killin it dudeJuly 24/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
View attachment 23971
View attachment 23972
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
(Week 3 - 50 mg Anavar)
July 17/Diet
Breakfast: - Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack: - Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch: - Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner: - Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
Snack: - Whole grain crackers (10) with a serving of cheese (2 oz)
Great jobJuly 24/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
View attachment 23971
View attachment 23972
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
(Week 3 - 50 mg Anavar)
July 17/Diet
Breakfast: - Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack: - Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch: - Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner: - Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
Snack: - Whole grain crackers (10) with a serving of cheese (2 oz)
obrigadoGood job
killin it dude
Great updateAugust 5/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps 25 lbs
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
View attachment 24336
View attachment 24337
View attachment 24338
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
August 5/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
Snack (for muscle gain)
- Whole grain crackers (10) with a serving of cheese (2 oz)
Week 5 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
ObrigadoGreat update![]()
big leg day manAugust 9/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 225 lbs
3. Leg Press
- 3 sets of 15 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 55 lbs dumbbells
View attachment 24438
View attachment 24439
5. Leg Curls
- 3 sets of 20 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
August 912/Diet
Breakfast: - Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack: - Pear (1 medium) with a handful of mixed nuts (1/4 cup)
Lunch: - Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)
Snack: - Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Week 5 - 50 mg Anavar and 1.5 mg Arimidex)