Approved Log Chrissyontest Muscle Building and Carnivore Diet Log

[chrissyontest]

lots of creative protein choices
I love the ribeye steak and the chicken thighs

Thank you Sir

 

[chrissyontest]

Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (234lb)

#2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (55lb)

#3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (143lb)

#4. Lying Leg Raise - 3x20, 15, 15 (R: 90 sec)

#5. Cable Crunch - 3x20, 15, 15 (R: 90 sec) - (155lb)

#6. Barbell Curl - 3x20, 15, 15* (R: 90 sec) - (142lb)

#7. Hammer Curl - 3x20, 15, 15+ (R: 90 sec) - (71lb)

#8. Cable Curl - 3x20, 15, 15^ (R: 90 sec) - (153lb)

Cardio 15 mins

Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken

 

[chrissyontest]

Workout 4: Legs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Deadlift - 3x20 - (451lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (171 lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (171 lb)

#4. Back Squat - 3x15 - (390lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (243lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (106lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (243lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (449lb)

Cardio 15 mins

Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Tuna
Dinner: Bison burgers

 

[chrissyontest]

Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (212lb)

#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (114lb)

#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (109lb)

#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (114lb)

#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (64lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon

 

[chrissyontest]

Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (217lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (81lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (179lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (113lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (126lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (125lb)

Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops

 

[chrissyontest]

Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (234lb)

#2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (55lb)

#3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (143lb)

#4. Lying Leg Raise - 3x20, 15, 15 (R: 90 sec)

#5. Cable Crunch - 3x20, 15, 15 (R: 90 sec) - (155lb)

#6. Barbell Curl - 3x20, 15, 15* (R: 90 sec) - (142lb)

#7. Hammer Curl - 3x20, 15, 15+ (R: 90 sec) - (71lb)

#8. Cable Curl - 3x20, 15, 15^ (R: 90 sec) - (153lb)

Cardio 15 mins

Diet
Breakfast: Bacon and eggs
Lunch: Grilled chicken tenders
Snack: Steak bites
Dinner: Prime rib

 

[chrissyontest]

Workout 4: Legs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Deadlift - 3x20 - (451lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (171 lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (171 lb)

#4. Back Squat - 3x15 - (390lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (243lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (106lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (243lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (449lb)

Cardio 15 mins


Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties