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

Approved Log Dieting and lifting LOG

sleep is going to be your best friend if you are training like that. I would get at least 8 to 9 hours of sleep
 
9/28/23 log

Macros:
75g carbs
100g fat
160g protein

Breakfast:
Tuna can
2 boiled eggs
Banana

Lunch:
2 pieces fried chicken breast
Core power elite protein shaje
Orange celcius

dinner:
Cobb salad from chik-file

Workout was only able to do pm lifting session
Shoulder day

30min cardio stepper

2 set of cable rotator cuff 5lbs 15 reps

3 sets cable rows
25lbs x 15reps

3 sets cable squat to face rows
35lbs x 15

Smith machine shoulder press
3 sets 95lbs x 15 reps

Seated Lat raises
3sets 15lbs x 15 reps
 
9/28/23 log

Macros:
75g carbs
100g fat
160g protein

Breakfast:
Tuna can
2 boiled eggs
Banana

Lunch:
2 pieces fried chicken breast
Core power elite protein shaje
Orange celcius

dinner:
Cobb salad from chik-file

Workout was only able to do pm lifting session
Shoulder day

30min cardio stepper

2 set of cable rotator cuff 5lbs 15 reps

3 sets cable rows
25lbs x 15reps

3 sets cable squat to face rows
35lbs x 15

Smith machine shoulder press
3 sets 95lbs x 15 reps

Seated Lat raises
3sets 15lbs x 15 reps
Nice update
 
whats is "deload"? Also i am getting an average 8-9hrs of sleep. Nutrition is been best so far i ever done. Taking vitamins and supplements to help my body
9/28/23 log

Macros:
75g carbs
100g fat
160g protein

Breakfast:
Tuna can
2 boiled eggs
Banana

Lunch:
2 pieces fried chicken breast
Core power elite protein shaje
Orange celcius

dinner:
Cobb salad from chik-file

Workout was only able to do pm lifting session
Shoulder day

30min cardio stepper

2 set of cable rotator cuff 5lbs 15 reps

3 sets cable rows
25lbs x 15reps

3 sets cable squat to face rows
35lbs x 15

Smith machine shoulder press
3 sets 95lbs x 15 reps

Seated Lat raises
3sets 15lbs x 15 reps
@Maxrep you can up the protein more even 200 grams

on the deload, like 1 time every 12 weeks you can take 1 week to go light weights and lower protein
 
whats is "deload"? Also i am getting an average 8-9hrs of sleep. Nutrition is been best so far i ever done. Taking vitamins and supplements to help my body
a simple deload strategy is dropping all your weights and workouts by fifty percent

so if you usually do 12 reps and 4 sets of bench going up to 300 pounds.
then do 6 reps nad 2 sets of bench going up to 150 pounds

you will be surprised at how well your body reacts to that ain't actually gets stronger than next week
it's like how players in the NFL do a walk-through practice before a game
 
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