Jup! that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.Nice
Morning cardio ?
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Jup! that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.Nice
Morning cardio ?
morning, afternoon and evening... with dogs it's always cardio timeJup! that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.
What a great idea for cardio (walking the dog). Dogs are just the best! What kind of dog do you have? I have an Australian Shepherd.Jup! that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.
A french bulldog, normally this bread is lazy AF lol but he’s used to the walking routine since we got him as a puppy so no problems over hereWhat a great idea for cardio (walking the dog). Dogs are just the best! What kind of dog do you have? I have an Australian Shepherd.
Yeah if you keep them active you can generally train out their genetic disposition to lay on the couch and get fat lol/A french bulldog, normally this bread is lazy AF lol but he’s used to the walking routine since we got him as a puppy so no problems over here
Thankyou!Nice log brother. I'll be following along
Just did this starting now, its amazing. Walk to the sunset especially, with dog alwaysWhat a great idea for cardio (walking the dog). Dogs are just the best! What kind of dog do you have? I have an Australian Shepherd.
The moment i realised i don’t need crazy amount of gear to get a great physiqueHello guys!
Since this is a busy forum, I thought it would be nice to start a logbook here and share my bodybuilding journey and interact with you!
i have been sponsored by PSL for a little over a year now and can only speak highly of them. last May I did my last npc competition in the -102kg class. I placed second at the regionals. My goal ofcourse is to do better and become pro in the near future.
After May 2022 i did a 3 month health phase followed by a push phase which i ended in the end of 2022 at 114-115kg / 251-253 lbs with decent BF levels. After that i’ve been in a holding / maintainance phase until March and followed it with a minicut since 3 weeks ago. Well it turned out a little crazier the. expected got in pretty good conditioning, almost in comp shape. Right now i’m holding 101kg steady at around 4200 kcals on TD and 3500 NTD.
I thought it would be nice to share my progress and giving honest reviews about the PEDS i’m using.
Current Stats:
28 years
1,85 m
101kg
Bodyfat 5-6%
Workout split (following a program from John Meadows called “The high Evolutionary”):
Legs
Chest/shoulders
Back/Abs
Rest
Arms
Legs
Rest
Repeat
Current food intake
TD 4230 kcals
300 P
600 C
70 F
NTD 3500 kcals
300 P
350 C
100 F
Current cycle
Test e 500mg / wk
Mast p 400mg / wk
Tren a 300mg / wk
4 iu HGH ED
Current shape pics attacht
Feel free to ask me questions
It’s really a great way to start your day off!Just did this starting now, its amazing. Walk to the sunset especially, with dog always
Dam dude good stuff!!!time for an update again!
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10
Glute bridge
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press
135kg x 9
100kg x 14
Bodyweight dips
16x
13x
12x
Incline cable fly
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row
80kg x 12
82,5kg x 10
Single arm HS front pulldown
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift
155kg x 10
155kg x 10
155kg x 10
Glute bridge
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Thanks bro!Dam dude good stuff!!!