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Great job man, keep pushing!
Approved Log My Body Composition + Cycle Log
- Thread starter nathanwhit44
- Start date
thanks brother... thats red meat
Chest pumps!
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 15kg 17.5kg 20kg
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Cable Chest Press: 3 sets of 10-15 reps consistent weight 15kg
5. Push-Ups: 3 sets of as many reps as possible with form
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 15kg 17.5kg 20kg
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Cable Chest Press: 3 sets of 10-15 reps consistent weight 15kg
5. Push-Ups: 3 sets of as many reps as possible with form
I didnt eat the waffles lol
Definitely making progress
come on you ate the waffles bro
training is hot
whats the last meal bbq?
What's with that choc looking dish at breakfast?
Turkish dish, beef stripscome on you ate the waffles bro
training is hot
whats the last meal bbq?
I didn't touch that lol (melted chocolate for the waffles)
Back day Thursday!!!!
1. Bent-Over Rows: 3 sets of 10-12 reps 50kg consistent
2. Lat Pulldowns: 3 sets of 10-12 reps 60kg 70kg 90kg
3. Seated Cable Rows: 3 sets of 10-12 reps 60kg 80 kg 90kg
4. Dumbbell Rows: 3 sets of 10-12 reps 20kg 25kg 30kg
5. Pull-ups: 3 sets of 8-10 reps
6. Hyperextensions: 3 sets of 12-15 reps
1. Bent-Over Rows: 3 sets of 10-12 reps 50kg consistent
2. Lat Pulldowns: 3 sets of 10-12 reps 60kg 70kg 90kg
3. Seated Cable Rows: 3 sets of 10-12 reps 60kg 80 kg 90kg
4. Dumbbell Rows: 3 sets of 10-12 reps 20kg 25kg 30kg
5. Pull-ups: 3 sets of 8-10 reps
6. Hyperextensions: 3 sets of 12-15 reps
fresh sushi is an amazing thing
those are some good cuts of steak
bro sushi not my thing, some dudes on tank are like it but I don't I just eat my fish whole
looolll I was planning to and by the time I remebered ... gone man. Next time
@nathanwhit44 amazing food bro........
Damn lol waste of waffles lol
Monday Shoulders 
1. Dumbbell Shoulder Press: 3 sets of 8-12 reps 15 kg 20kg 30kg
2. Lateral Raises: 3 sets of 10-15 reps 20kg consistent
3. Front Raises: 3 sets of 10-15 reps 15kg consistent
4. Bent-Over Rear Delt Raises: 3 sets of 10-15 reps
5. Upright Rows: 3 sets of 8-12 reps
1. Dumbbell Shoulder Press: 3 sets of 8-12 reps 15 kg 20kg 30kg
2. Lateral Raises: 3 sets of 10-15 reps 20kg consistent
3. Front Raises: 3 sets of 10-15 reps 15kg consistent
4. Bent-Over Rear Delt Raises: 3 sets of 10-15 reps
5. Upright Rows: 3 sets of 8-12 reps
@nathanwhit44 i like this training but you're recomping we need to see cardio in thereMonday Shoulders
1. Dumbbell Shoulder Press: 3 sets of 8-12 reps 15 kg 20kg 30kg
2. Lateral Raises: 3 sets of 10-15 reps 20kg consistent
3. Front Raises: 3 sets of 10-15 reps 15kg consistent
4. Bent-Over Rear Delt Raises: 3 sets of 10-15 reps
5. Upright Rows: 3 sets of 8-12 reps
Thanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).@nathanwhit44 i like this training but you're recomping we need to see cardio in there
Tuesday Chest DAY
Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight
@nathanwhit44 bench press finish off with 20 reps manThanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).
Tuesday Chest DAY
Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight
View attachment 145089
whats that meal? chicken?
Chicken Breast Skewers
Wednesday Back day 
1. Pull-ups: 3 sets of 8-12 reps
2. row machine : 3 sets of 10-12 reps 60kgs 80kgs 90kgs
3. Lat pulldowns: 3 sets of 10-12 reps 70kg 70kg 80kg
4. Seated cable rows: 3 sets of 10-12 reps 70kg consistent
5. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
1. Pull-ups: 3 sets of 8-12 reps
2. row machine : 3 sets of 10-12 reps 60kgs 80kgs 90kgs
3. Lat pulldowns: 3 sets of 10-12 reps 70kg 70kg 80kg
4. Seated cable rows: 3 sets of 10-12 reps 70kg consistent
5. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
Liking that plate of food.
a very nice meal picture
bro add some steak to that Rice we'll be better
very nice routine and nice progress
Grilled it
Legs
1. Squats: Start with 3 sets of 12 reps, 60kg 80kg 100kg
2. Lunges: Perform 3 sets of 10 reps on each leg
3. Leg Press: Do 3 sets of 12 reps 120kg 150kg 180kg
4. Hamstring Curls: Aim for 3 sets of 12 reps
5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight
1. Squats: Start with 3 sets of 12 reps, 60kg 80kg 100kg
2. Lunges: Perform 3 sets of 10 reps on each leg
3. Leg Press: Do 3 sets of 12 reps 120kg 150kg 180kg
4. Hamstring Curls: Aim for 3 sets of 12 reps
5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight
That’s a good day
Arms - Need to get them bigger lol
1. Bicep Curls: 3 sets of 12 reps 15kg 20kg 25kg
2. Tricep Dips: 3 sets of 10 reps
3. Hammer Curls: 3 sets of 12 reps 17.5kg 20kg 22kg
4. Overhead Tricep Extension cable: 3 sets of 10 reps
5. Concentration Curls: 3 sets of 12 reps
6. Skull Crushers: 3 sets of 10 reps 25kg consistent
1. Bicep Curls: 3 sets of 12 reps 15kg 20kg 25kg
2. Tricep Dips: 3 sets of 10 reps
3. Hammer Curls: 3 sets of 12 reps 17.5kg 20kg 22kg
4. Overhead Tricep Extension cable: 3 sets of 10 reps
5. Concentration Curls: 3 sets of 12 reps
6. Skull Crushers: 3 sets of 10 reps 25kg consistent
@nathanwhit44 good meal bro.......Thanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).
Tuesday Chest DAY
Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight
View attachment 145089
Shoulderssssssss
1. Dumbbell Shoulder Press: 3 sets of 12 reps 20kg 25kg 35kg
2. Lateral Raises: 3 sets of 12 reps 30 kg consistent
3. Front Raises: 3 sets of 12 reps 20kg
4. Bent-Over Rear Delt Raises: 3 sets of 12 reps
5. Upright Rows: 3 sets of 12
1. Dumbbell Shoulder Press: 3 sets of 12 reps 20kg 25kg 35kg
2. Lateral Raises: 3 sets of 12 reps 30 kg consistent
3. Front Raises: 3 sets of 12 reps 20kg
4. Bent-Over Rear Delt Raises: 3 sets of 12 reps
5. Upright Rows: 3 sets of 12
@nathanwhit44 shoulder day is good bro
meals very nice i like the beef rice last one right thats beef rice?
Watch the total volume on shoulders as it can leave them sore
it sure is!
Chest Day
1. Barbell Bench Press: allows for proper form. Aim for 3 sets of 8-10 reps. 60kg 80kg 110kg
2. Dumbbell Flyes: Lie on a flat bench Lower your arms out to the sides, keeping a slight bend in your elbows. Aim for 3 sets of 10-12 reps. Comfortable weight consistent
3. Push-Ups: Aim for 3 sets of 12-15 reps, or as many as you can do with good form.
4. Incline Dumbbell Press: Adjust the bench to a 45-degree angle and perform dumbbell presses. 3 sets of 8-10 reps. 35kg consistent
5. Cable Chest Press: 3 sets of 12
1. Barbell Bench Press: allows for proper form. Aim for 3 sets of 8-10 reps. 60kg 80kg 110kg
2. Dumbbell Flyes: Lie on a flat bench Lower your arms out to the sides, keeping a slight bend in your elbows. Aim for 3 sets of 10-12 reps. Comfortable weight consistent
3. Push-Ups: Aim for 3 sets of 12-15 reps, or as many as you can do with good form.
4. Incline Dumbbell Press: Adjust the bench to a 45-degree angle and perform dumbbell presses. 3 sets of 8-10 reps. 35kg consistent
5. Cable Chest Press: 3 sets of 12
bro i like the pushups, real men do them
we used to do them in the army
we used to do them in the army
great work my man keep it up
rice mixed with the salad I like it
Damn that looks good
I had a rest day yesterday but Back today.. literally.. lol
1. Pull-ups: 3 sets of 8-12 reps
2. Bent-over rows: 4 sets of 10 reps 60kg consistent
3. Lat pulldowns: 3 sets of 12 reps 70kg 80kg 90kg
4. Deadlifts: 3 sets of 8 reps 70kg 90kg 110kg
1. Pull-ups: 3 sets of 8-12 reps
2. Bent-over rows: 4 sets of 10 reps 60kg consistent
3. Lat pulldowns: 3 sets of 12 reps 70kg 80kg 90kg
4. Deadlifts: 3 sets of 8 reps 70kg 90kg 110kg
@nathanwhit44 Rest days are important.....
Yeah brother, usually a protein shake during the day and one late night.
Shoulders today ...
1. Shoulder Press: 3 sets of 10 reps
2. Lateral Raises: 3 sets of 12 reps
3. Front Raises: 3 sets of 12 reps
4. Bent-Over Raises: 3 sets of 10 reps
5. Arnold Press: 3 sets of 10 reps
1. Shoulder Press: 3 sets of 10 reps
2. Lateral Raises: 3 sets of 12 reps
3. Front Raises: 3 sets of 12 reps
4. Bent-Over Raises: 3 sets of 10 reps
5. Arnold Press: 3 sets of 10 reps
@nathanwhit44 all 10 reps? maybe add 12-15 set there in future
chicken breast right?
chicken breast right?
It sure is
Chest
1. Barbell Bench Press: 4 sets of 8-10 reps
2. Dumbbell Flyes: 3 sets of 12-15 reps
3. Incline Dumbbell Press: 4 sets of 8-10 reps
4. Push-ups: 3 sets to failure
5. Cable Chest Press: 3 sets of 10-12 reps
6. Chest Dips: 3 sets of 8-10 reps
1. Barbell Bench Press: 4 sets of 8-10 reps
2. Dumbbell Flyes: 3 sets of 12-15 reps
3. Incline Dumbbell Press: 4 sets of 8-10 reps
4. Push-ups: 3 sets to failure
5. Cable Chest Press: 3 sets of 10-12 reps
6. Chest Dips: 3 sets of 8-10 reps
I will... thanks for that brother.
@MUSTANG_18 I pushed harder this time bro!
Back
1. Pull-ups: Aim for 3 sets of as many reps as possible
2. Seated Cable Rows: Perform 3 sets of 10-15 reps, 70kg 90kg 100kg
3. T-bar Rows: Do 3 sets of 10-15 reps
4. Single-arm Dumbbell Rows: 3 sets of 10-15 reps 27kg
Back
1. Pull-ups: Aim for 3 sets of as many reps as possible
2. Seated Cable Rows: Perform 3 sets of 10-15 reps, 70kg 90kg 100kg
3. T-bar Rows: Do 3 sets of 10-15 reps
4. Single-arm Dumbbell Rows: 3 sets of 10-15 reps 27kg
Much more my kinda workout
Legs
1. Squats: Start with 3 sets of 12 - 16 reps, 60kg 80kg 100kg
2. Lunges: Perform 3 sets of 10 - 15 reps on each leg
3. Leg Press: Do 3 sets of 12 -15 reps 120kg 150kg 180kg
4. Hamstring Curls: Aim for 3 sets of 12 - 14 reps
5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight
1. Squats: Start with 3 sets of 12 - 16 reps, 60kg 80kg 100kg
2. Lunges: Perform 3 sets of 10 - 15 reps on each leg
3. Leg Press: Do 3 sets of 12 -15 reps 120kg 150kg 180kg
4. Hamstring Curls: Aim for 3 sets of 12 - 14 reps
5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight
Another great workout with the legs
bro the food looks fantastic
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