Approved Log Coming Back Training log

[GHgut4life]

15-7-26

Weigh in:
90kgs
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Cable Rows
12x 54.5kgs, 12x 59.1kgs, 10x63.6kgs
Cable Tricep Extension
12x 18.7kgs, 12x22.7kgs, 8x27.3kgs (each side)
Lat Pulldowns
12x40.9kgs, 12x 45.5kgs, 12x 50kgs
Cable Bicep Curls
12x 45.5kgs, 10x 50kgs, 5x54.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 20kgs, 12x 27.5kgs, 10x 30kgs ( each side )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Back at it tommorrow. Cheers for the responses and motivation.

welcome back to anabolex brother
pumping the mass back up!

 

[SteveSmi]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

@Justaguy looking really strong on this. Machine shoulder press and lateral dumbbell raises are on point. Keep up the good work.

 

[CEO]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Bros, that's really cool you are logging all the things that happened today, from the workout to breakfast, lunch, snack, dinner, and everything in between. @Justaguy

 

[ROIDDERS]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Glad to see that you're satisfied. @Justaguy 89 kg is a good weight and it gives you more flexibility whether you want to keep cutting or bulk.

 

[Ulter]

Back at it tommorrow. Cheers for the responses and motivation.

@Justaguy that's good that you took a little bit of a break on the weekend. Give your mind and body a little bit of a back off. Then come back hard tomorrow.

 

[2Thick]

16-7-26

Weigh in:
89.8kgs (FUCK YEAH)
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Machine Shoulder Press
12x 50kgs, 10x 58.5kgs, 8x 65kgs
Smith Machine Incline Press
12x 40kgs, 12x50kgs, 8x55kgs (failed)
Rope Overhead Extensions
12x18.2kgs, 12x 22.7kgs, 10x 25kgs
Lateral Dumbell Raises
12x 15kgs, 12x 15kgs, 9x 17.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Chest Flys
12x 57.5kgs, 10x 65kgs, 8x 72.5kgs ( New PR )
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
Steak strips with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Nice job on this man. The machine shoulder press and rope overhead extensions are really good and I like the chest flies. @Justaguy

 

[Mobster]

Good popping side triceps

 

[Justaguy]

20-7-26

Weigh in:
90kgs
Warm up
Treadmill x 15mins (6.5 speed x 5 incline)
Cable Rows
12x 54.5kgs, 12x 59.1kgs, 10x63.6kgs
Cable Tricep Extension
12x 18.7kgs, 12x22.7kgs, 10x27.3kgs (each side)
Lat Pullowns
12x40.9kgs, 12x 45.5kgs, 12x 50kgs
Cable Bicep Curls
12x 45.5kgs, 10x 50kgs, 7x54.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 20kgs, 12x 27.5kgs, 12x 30kgs ( each side )
Warm down
Slow treadmill walk for 10mins / stretching
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
Satay chicken breast with rice, egg and spinach
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Grilled chicken with roast potatoes and chilli/lime rice
Sleep
8:30 - 3am, 6.5hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs
Sponsored by @ onyx labs

 

[Justaguy]

21/07/26

Weigh in
88.7kgs
Warmup
20mins inline treadmill walk 7km/hr incline 3
Cable Pec Fly
12x 50kgs, 12x 65kgs, 8x72.5kgs
Smith machine bench press
12x 40kgs, 10x 45kgs, 10x 50kgs
Tricep extensions
12x 18.3kgs, 12x 22.7kgs, 8x 27.3kgs
Overhead tricep extension superset
12x 22.7kgs (10x 20kg barbell bicep curl), 10x 27.3kg (10x20kg barbell bicep curl), 10x27.3kg (8x20kgs barbell bicep curl)
Machine chest press
12x50kgs, 10x 57.5kgs, 7x 65kgs
Pushups
2x sets to failure
Hydration
Electrolytes during training, 4lts water during day
Post workout
Protein shake with 1/4 cup steel cut oats
Breakfast
Homemade breakfast muffin ( 50g Protein, 18g carbs, 18g fat, 448 cals)
Lunch
Homemade Satay chicken and rice
(47g protein, 69.5g carbs, 5.5g fat, 531 cals)
Snack
Homemade chilli cheese naan (16.5g protein, 19.5g carbs, 6g fat, 204 cals)
Dinner
Steak and roast potatoes and rice
Sleep
8:00pm - 2:30am ( gym 3:00am - 4:15am )
Work
5:00am - 4:30pm

Sponsored by @Onyx Labs

 

[Justaguy]

22/07/26

Weigh in
88.5kgs
Warmup
30mins inline treadmill walk 7km/hr incline 3
T Bar Row
12x 20kgs, 12x 25kgs, 8x27kgs
Assisted Pull ups (20kg assist)
12x,, 12x
Single Arm Dumbell Row
12x 15kgs, 12x 20kgs, 8x 22.5kgs ( both sides )
Rear Delt Fly
12x 30kgs, 12x 35kgs , 10x 37.5kgs
Preacher Curls (ezy bar )
12x25kgs, 12x 27.5kgs, 7x 30kgs ( failure )
Planks
2x to failure
Hydration
Electrolytes during training, 4lts water during day
Breakfast
Homemade breakfast muffin ( 50g Protein, 18g carbs, 18g fat, 448 cals)
Lunch
Homemade Satay chicken and rice
(47g protein, 69.5g carbs, 5.5g fat, 531 cals)
Snack
Homemade chilli cheese naan (16.5g protein, 19.5g carbs, 6g fat, 204 cals)
Protein shake with 1/4 cup steel cut oats
Dinner
Steak and roast potatoes and rice
Sleep
8:00pm - 2:30am (gym 3:00am -4:15am )
Work
5:00am - 4:30pm

Sponsored by @Onyx Labs