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

Approved Log Dieting and lifting LOG

9/26/23
Back and Biceps

session one:

20min stepper cardio

Cable one arm pull down

2sets 30lbs x 15



cable side lat pull down one hand

2 sets 25lbs x15



One arm dumbell row

4sets 40lbs x 15



Seated machine close grip row

3sets 85lbs x 12





Second session-

15min cardio

Dumbell Bicep warmup



3sets 30lbs hammer curls 12reps

3sets curved bar close grip curls 15reps

3sets curved bar wide grip curls 15 reps



4 set curl machine

2 sets 60lbs 10 reps

2sets 40lbs 15 reps



Ab cable sit machine

4 sets 80lbs 25reps


Macros:
carbs 40g
Fat 95g
Protein 150g


Meals:

Breakfast 8am:
Banana
2 boiled eggs
Orange celcius

Snack 9:30am:
2 cans of chunk salmon in water
4boiled eggs

Lunch:
5meatballs
2cups italian sausage

Dinner:
2 large pieces of Jewel osco fried chicken

Water: 152oz
 
9/26/23
Back and Biceps

session one:

20min stepper cardio

Cable one arm pull down

2sets 30lbs x 15



cable side lat pull down one hand

2 sets 25lbs x15



One arm dumbell row

4sets 40lbs x 15



Seated machine close grip row

3sets 85lbs x 12





Second session-

15min cardio

Dumbell Bicep warmup



3sets 30lbs hammer curls 12reps

3sets curved bar close grip curls 15reps

3sets curved bar wide grip curls 15 reps



4 set curl machine

2 sets 60lbs 10 reps

2sets 40lbs 15 reps



Ab cable sit machine

4 sets 80lbs 25reps


Macros:
carbs 40g
Fat 95g
Protein 150g


Meals:

Breakfast 8am:
Banana
2 boiled eggs
Orange celcius

Snack 9:30am:
2 cans of chunk salmon in water
4boiled eggs

Lunch:
5meatballs
2cups italian sausage

Dinner:
2 large pieces of Jewel osco fried chicken

Water: 152oz
Also just fyi 🤣 my wife is mexican so i get a lot of latino food, but i am lithuanian and i got my european cravings (mayo) 😂 grew eating that stuff like a yogurt.
@Maxrep I like latino food so you're good with it

cardio you can up to 30min start now
 
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