Approved Log Coming Back Training log

[GHgut4life]

07-09-26
Weigh in:
88.9 kgs ?
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Close Grip Cable Rows
12x 59.1kgs, 12x 63.6kgs, 12x 68.2kgs
Cable Tricep Extension
12x 22.7kgs, 12x 25kgs, 12x 27.3kgs (each side)
Lat Pullowns
12x 45.5kgs, 12x 50kgs, 12x 52.5kgs
Cable Bicep Curls
12x 45.5kgs, 12x 50kgs, 11.5x 54.5kgs (failure/ half rep)
Assisted Pull Ups ( 10kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 30kgs, 12x 25kgs, 12x 20kgs ( each side - drop set)
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Homemade chicken skewers with satay dip, rice with egg and greens
Snack
Can of chilli tuna and homemade banana and coconut bread
Dinner
Steak, small serve homemade chips, with rice and spinach
Sleep
9pm - 2:30am, 5.5hrs ( Gym 3:00am - 4:15am 1.25hr)
Work
5:00am - 430pm , 11.5 hrs
SPONSORED BY @ONYXLABS

rows are big brother

 

[Justaguy]

rows are big brother

I was pretty pumped with this session yesterday. First heavy session for me anyway that I completed full sets and good weight. Strength is really starting to come back and I can definitely feel the difference. Working with my Chiro to fix a couple issues from the last few decades of neglect but I’ll get there. Honestly wish I had could just get an extra couple hours a day to put more work into logging and logging food better with macro breakdowns and stuff. It’ll all fall into place soon enough. I can see why bodybuilding ( not that’s my goal) would be a full time job essentially if you had to out everything on paper as well. Props to those guys.

 

[GHgut4life]

I was pretty pumped with this session yesterday. First heavy session for me anyway that I completed full sets and good weight. Strength is really starting to come back and I can definitely feel the difference. Working with my Chiro to fix a couple issues from the last few decades of neglect but I’ll get there. Honestly wish I had could just get an extra couple hours a day to put more work into logging and logging food better with macro breakdowns and stuff. It’ll all fall into place soon enough. I can see why bodybuilding ( not that’s my goal) would be a full time job essentially if you had to out everything on paper as well. Props to those guys.

you are doing massages brother?

 

[Justaguy]

When funds allow yep. Try at least once a month.

 

[Justaguy]

09-09-26
POWERED BY @ONYXLABS
Weigh in:
88kgs
Warmup
Treadmill x 10mins (7 speed x 5 incline)
Pec Flys
12x 57.5kgs, 12x 65kgs, 12x 72.5kgs
Smith Machine Incline Bench Press
8x 50kgs ,10x 40kgs ,12x 30kgs
Machine Chest Press
12x 50kgs, 12x 57.5kgs, 12x 65kgs
Machine Shoulder Press
12x 40kgs, 12x 45kgs, Nearly 12x 50kgs
Rope Push Downs - EZ Bar curls in between sets x5 (25kg)
12x 40.9kgs, 12x 45.5kgs, 12x 50kgs
Assisted Pull Ups ( 10kg assist )
1x15, 1x15, 1x 15
Warm down
10mins slow walk on treadmill and stretching
Hydration
4 litres water during the day. Powerade in the afternoon
Intra / Post workout
Electrolytes during training
Protein shake with steel cut oats in it
252cals, 29g Carbs, 4.3G Fat, 25g Protein
Breakfast
Homemade breakfast muffins
514 cals, 20g carbs, 21g fat, 59g protein
Lunch
Homemade Pad Kra Pao
650cals, 55g Carbs, 24g Fat, 50g Protein
Snack
2x Redbull
436cals
2x Homemade Double chocolate protein muffins
300cals, 22g Carbs, 4g Fat, 15g Protein
Dinner
Char Siu pork belly bites, rice, egg, steamed Asian greens
850cals, 75g Carbs, 35g Fat, 55g Protein
Macro Totals
3002cals, 179g Carbs, 88g Fat, 204g Protein
Sleep
9:00pm - 2:30am, 5.5hrs ( Gym 3:00am - 4:15am 1.25hrs )
Work
5:30pm - 430pm , 11hrs
SPONSORED BY @ONYXLABS

 

[GHgut4life]

09-09-26
POWERED BY @ONYXLABS
Weigh in:
88kgs
Warmup
Treadmill x 10mins (7 speed x 5 incline)
Pec Flys
12x 57.5kgs, 12x 65kgs, 12x 72.5kgs
Smith Machine Incline Bench Press
8x 50kgs ,10x 40kgs ,12x 30kgs
Machine Chest Press
12x 50kgs, 12x 57.5kgs, 12x 65kgs
Machine Shoulder Press
12x 40kgs, 12x 45kgs, Nearly 12x 50kgs
Rope Push Downs - EZ Bar curls in between sets x5 (25kg)
12x 40.9kgs, 12x 45.5kgs, 12x 50kgs
Assisted Pull Ups ( 10kg assist )
1x15, 1x15, 1x 15
Warm down
10mins slow walk on treadmill and stretching
Hydration
4 litres water during the day. Powerade in the afternoon
Intra / Post workout
Electrolytes during training
Protein shake with steel cut oats in it
252cals, 29g Carbs, 4.3G Fat, 25g Protein
Breakfast
Homemade breakfast muffins
514 cals, 20g carbs, 21g fat, 59g protein
Lunch
Homemade Pad Kra Pao
650cals, 55g Carbs, 24g Fat, 50g Protein
Snack
2x Redbull
436cals
2x Homemade Double chocolate protein muffins
300cals, 22g Carbs, 4g Fat, 15g Protein
Dinner
Char Siu pork belly bites, rice, egg, steamed Asian greens
850cals, 75g Carbs, 35g Fat, 55g Protein
Macro Totals
3002cals, 179g Carbs, 88g Fat, 204g Protein
Sleep
9:00pm - 2:30am, 5.5hrs ( Gym 3:00am - 4:15am 1.25hrs )
Work
5:30pm - 430pm , 11hrs
SPONSORED BY @ONYXLABS

progress in photo brother

@floridaman1984 @bss @HarleyGuy

 

[Justaguy]

progress in photo brother

@floridaman1984 @bss @HarleyGuy

Thankyou sir. Appreciate your encouragement and pointing me in the right direction when I need it. Thankyou ?

 

[GHgut4life]

Thankyou sir. Appreciate your encouragement and pointing me in the right direction when I need it. Thankyou ?

you in right way now brother