Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

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

Approved Log My Body Composition + Cycle Log

Cardio for 45mins. Mix of sprinting on treadmill, rowing machine then finished off with 30 mins on fast paced (nearly jogging) on treadmill.
  • Squats
    4 sets x12
    60kg 80kg 100kg 120kg
  • Lunges
    4 sets holding 20kg dumbbells
  • Leg press
    4 sets x12
    140kg 160kg 200kg
  • Calfs
    4 sets x12
    70kg 80kg 90kg
@nathanwhit44 cant go wrong with some PHO!
 
Back & Biceps
Pull-ups: weighted 15kgs 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg till failure

Staight Bar Curls- 4 sets 25kg
Hammers - 4 sets 15kg

Cardio - Mixed 45mins treadmill, rower and bike.
 
Back & Biceps
Pull-ups: weighted 15kgs 4 sets
Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg
Rows: 4 sets 12 reps 60kg 80 90kg 110kg
Tbar row: 3 sets till failure 50kg consistent
Deadlifts: 4 sets 100kg till failure

Staight Bar Curls- 4 sets 25kg
Hammers - 4 sets 15kg

Cardio - Mixed 45mins treadmill, rower and bike.
good back day @nathanwhit44

how was your food? any meals?
 
Bench press: 4 sets 12 reps 60kg 80kg 100kg 110kg
Push-ups: 4 sets till failure (range from 40 to 20)
DB incline: 4 sets 12 to 8 reps 30kg 35kg 35kg 40kg
DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg

Fasted cardio this morning - 45mins run
 

Attachments

  • 3454.jpeg
    3454.jpeg
    391.9 KB · Views: 22
a nice back and bicep update
 
I like the Pull-Ups that's how you force growth
 
Top Bottom