Recent content by samuel888

Back day 3 sets pullups x 10 3 sets chinups x 10 3 sets close grip pullups x 6 3 sets cable rows x 10 60kg 80kg 90kg 3 sets iso rows x 10,8,6 60kg 70kg 80k 3 sets Bent over barbel rows (bicep.grip) x 10 reps 40kg 60kg 70kg lat pulldowns 3 sets x 15 reps 70kg

Chest + shoulders Incline dumbells 4 sets x 10 reps 30kg 32kg 35kg 35kg Side lateral raisers 3 sets x 15 reps 10kg dips 3 sets x 10 reps (bodyweight) Machine flys 3 sets x 15 reps 40kg 45kg 60kg Rear delts machine 4 sets x 10 reps 40kg 50kg 50kg 60kg Machine chest incline 3 sets x 10 reps...

1.5hrs walk Chest day: 5 sets bench 80kg x 6 reps 100kg x 6 reps 120kg x 6 reps 100kg x 5 reps 80kg x 6 reps Incline dumbells: 4 sets 30kg x 8 reps 37kg x 8 reps 40kg x 6 reps 42.5kg x 5 reps Flys on ropes 2 sets incline 2 sets decline 15kg x 8 reps for 4 sets Dips bodyweight x 4 sets 6 reps...

Shoulders + arms 5 sets millitary press x 8-10 reps 40kg, 50kg 60kg (4 reps) Side lateral raisers 3 sets x 10 reps 12kg Front delts dumbells 3 sets x 10 reps 12kg Rear delts inc bench 3 sets x 15 reps 5kg Tricep skullcrushers 4 sets x 10 reps 30kg Bicep curls 4 sets x 10 reps 12kg 15kg...

Back day 3 sets pullups x 10 3 sets chinups x 10 3 sets close grip pullups x 6 3 sets cable rows x 10 60kg 80kg 90kg 3 sets iso rows x 10,8,6 60kg 70kg 80k 3 sets Bent over barbel rows (bicep.grip) x 10 reps 40kg 60kg 70kg lat pulldowns 3 sets x 15 reps 70kg

Couldn't go gym today so had to imporvise. 7am: 50 pushups 50 dips 50 chinups 3pm 90 minute walk

Did Cardio today,, 7 am: 45 minute walk 5pm: 1 hour walk 6 incline on the machine

Thanks bro. Foods are beef,egg and rice. Also avo with honey.

8am 60 minute walk 4pm after work: Chest day: 5 sets bench press 80kg x 6 reps 100kg x 6 reps 120kg x 6 reps (strugled) 100kg x 5 reps 80kg x 6 reps Incline dumbells: 4 sets 30kg x 8 reps 37kg x 8 reps 40kg x 6 reps 42.5kg x 5 reps Flys on ropes 2 sets incline 2 sets decline 15kg x 8 reps...

Fullbody workout: 30 minutes skipping 200 pushups 60 dips 100 squats (bodyweight)

thanks bro. I'm feeling fit and healthy.

Full body workout bench press: 6 sets x 6 reps 60kg 80kg 100kg 120kg 125kg last set 80kg Bent over rows: 6 sets x 6 reps 40kg 40kg 60kg 70kg 80kg Squats (introducing legs again aftee knee injury) 6 reps x 6 sets 40kg 40kg 40kg 50kg 60kg Millitary shoulder press 6sets x 6 reps 40kg 40kg...

Back day: Lat pulldowns wide grip 3 sets x 10 reps 50kg 70kg 90kg Bicep pulldowns 3 sets x 10 reps 60kg 70kg 100kg Cable rows 3 sets x 10 reps 70kg 75kg 80kg Bent over rows single arm 5 sets x 10 reps 30kg 35kg 37kg 40kg 42.5kg

60

30 minutes skipping Chest: 3 sets incline dumbells 25kg x 15 reps 3 sets flat bench dumbells 3 sets x 15 reps 27kg 3 sets weighted dips 8 reps x 10kg plate 5 sets pushups till failure