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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Dieting and lifting LOG

Today's diet Update: Todays diet been doing this since monday will continue throughout the week with same meal prep and intake.


Lift update:

----Back----

15min Cardio

10min stretch



seated lat pulldown

(1set) 120lbs x 15

(3sets) 120 lbs x 12



seated triangle lat pulldown

(1set) 90lbs x 12

(3sets) 75lbs x 15



Standing Lat Pushdowns

(4sets) 40lbs x 15



standing one hand cable rows

(4sets) 25lbs x 15



Back extension machine

(1sets) 110lbs x 25

(3sets)150lbs x 25



Seated ab crunch machine

(2sets) 110lbs x 30

Laying ab crunch machine

(2sets) 65lbs x 25
That's a good layout but your diet. Can you export it in text?
images hard to see would be good to see the text
 
Heres this weeks diet in text form:
Breakfast at 10:30am:

4 hard boiled eggs
2tbsp mayonnaise
2 tuna pouches 2.5oz
(made into a salad all together)

Lunch 12:30-1pm:

2tbsp of peanut butter crunchy
2 chicken thighs
0.5 cups grape tomorrow
1cup green beans
1protein bar Fit crunch
sprite Zero

Dinner 5:45pm:

2 chicken thighs
0.5cups grape tomatoes
1cup green beans

Snacks: about 10-20 salted almonds


Post workout:
2 scoops of whey protein shake with milk
about 60g of total protein.


Carbs about 50-100g/day (more towards the 50g)
Fat about 90g-100g/day
protein 180-220g /day


This the diet for this whole week keeping it the same. The macros vary a bit due to a bit larger portions of meal or a bit more of healthy snacks.


Thanks everyone.
 
---legs---

15min Cardio

10min Stretch



Leg extension machine

(4sets) 150lbs x 12 reps



Leg Press Machine

(4sets) 210lbs x 15 reps



Seated leg Curl

(4sets) 80lbs x 20



squat rack

(4sets)135lbs x 12 reps



Squat rack calf lifts

(4sets) 135lbs x 25 reps



Hip Adduction machine

(4sets) 100lbs x 25 reps



Hip Abduction Machine

(4sets) 60lbs x 25 reps



Laying Ab crunch machine

(2sets) x 35 reps



Sitting ab crunch machine

(2sets) 90lbs x 35 reps


Same diet for remainder of week as above
today water intake a bit higher at 135.2 oz
 
---legs---

15min Cardio

10min Stretch



Leg extension machine

(4sets) 150lbs x 12 reps



Leg Press Machine

(4sets) 210lbs x 15 reps



Seated leg Curl

(4sets) 80lbs x 20



squat rack

(4sets)135lbs x 12 reps



Squat rack calf lifts

(4sets) 135lbs x 25 reps



Hip Adduction machine

(4sets) 100lbs x 25 reps



Hip Abduction Machine

(4sets) 60lbs x 25 reps



Laying Ab crunch machine

(2sets) x 35 reps



Sitting ab crunch machine

(2sets) 90lbs x 35 reps


Same diet for remainder of week as above
today water intake a bit higher at 135.2 oz
@Maxrep keep these updates coming and up the water intake
 
My update on last few days of lifiting:
----chest----

4-7-23

10 min cardio

5min stretch





incline bench

(1set) 135lbs x 15

(3sets) 135lbs x 12



Decline bench

(4sets) 135lbs x 15



Lower cable fly

(4sets) 15lbs x 15



Upper Cable Fly

(4sets) 20lbs x 15



Extended arm ab push

(4sets) 70lbs x 30







---shoulders--

4-8-23

15 min cardio

10min stretch



Seated shoulder Db press

(4sets) 45 lbs x 15



Seated Db lateral raises

(4sets) 20 lbs x 15



Cable one hand lateral raises

(4sets) 20lbs x 15



Cable straight bar front raises

(4sets) 40lbs x 12



Db Shrugs

(4sets) 55lbs x 20



Db Side lean(abs)

(4sets) 55lbs x 20









--arms--

4-10-23

15min cardio

10min stretch



cable curved bar curls

(1set) 55lbs x 15

(3sets) 62.5 lbs x 10



Cable rope curls

(4sets) 40lbs x 10



Cable one hand curls

(4sets) 20lbs x 12





Cable rope tri extensions

(1set) 40lbs x 15

(3sets) 47.5 x 12



Cable straight bar over head ext

(4sets) 47.5 lbs x 15



cable Straight bar Under grip ext

(4sets) 40lbs x 15



Laying down straight leg raises

(2sets) x 30



Medicine ball side touches

(2sets) x 50



Plank holds

(2sets) 1min each


Diet has stayed pretty much the same as stated above comments. Only difference today dinner was 8 oz steak instead.
Water intake increased a little bit
135-140oz of water/day
 
My update on last few days of lifiting:
----chest----

4-7-23

10 min cardio

5min stretch





incline bench

(1set) 135lbs x 15

(3sets) 135lbs x 12



Decline bench

(4sets) 135lbs x 15



Lower cable fly

(4sets) 15lbs x 15



Upper Cable Fly

(4sets) 20lbs x 15



Extended arm ab push

(4sets) 70lbs x 30







---shoulders--

4-8-23

15 min cardio

10min stretch



Seated shoulder Db press

(4sets) 45 lbs x 15



Seated Db lateral raises

(4sets) 20 lbs x 15



Cable one hand lateral raises

(4sets) 20lbs x 15



Cable straight bar front raises

(4sets) 40lbs x 12



Db Shrugs

(4sets) 55lbs x 20



Db Side lean(abs)

(4sets) 55lbs x 20









--arms--

4-10-23

15min cardio

10min stretch



cable curved bar curls

(1set) 55lbs x 15

(3sets) 62.5 lbs x 10



Cable rope curls

(4sets) 40lbs x 10



Cable one hand curls

(4sets) 20lbs x 12





Cable rope tri extensions

(1set) 40lbs x 15

(3sets) 47.5 x 12



Cable straight bar over head ext

(4sets) 47.5 lbs x 15



cable Straight bar Under grip ext

(4sets) 40lbs x 15



Laying down straight leg raises

(2sets) x 30



Medicine ball side touches

(2sets) x 50



Plank holds

(2sets) 1min each


Diet has stayed pretty much the same as stated above comments. Only difference today dinner was 8 oz steak instead.
Water intake increased a little bit
135-140oz of water/day
8oz steak? you taking probiotics with that.

Training going well cardio gotta go up.
 
happy with your log for sure keep going
 
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