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that is a good looking meal @phill Good protein source and good carbs as well. Makes for a good mixture.
Approved Log PuritySourceLabs LOG
- Thread starter PhillDragon
- Start date
dead upside down
Current diet:
10 whole eggs to start the day
250g chicken breast for 4 meals. 1kg total
600g rice, divided into 4 meals
10 tablespoons peanut butter, approximately 150g throughout the day
80-100g dextrose and 10g creatine intraworkout
Final diet result on paper:
Protein: 452.5g
Carbohydrates: 502g
Fat: 167.6g
Total: ~5,326kcal
Supplementation:
350-400kcal from dextrose
Approximate total greater than 5500kcal/day
Current weight: 178.57 lb or 81kg, depending on your preference
10 whole eggs to start the day
250g chicken breast for 4 meals. 1kg total
600g rice, divided into 4 meals
10 tablespoons peanut butter, approximately 150g throughout the day
80-100g dextrose and 10g creatine intraworkout
Final diet result on paper:
Protein: 452.5g
Carbohydrates: 502g
Fat: 167.6g
Total: ~5,326kcal
Supplementation:
350-400kcal from dextrose
Approximate total greater than 5500kcal/day
Current weight: 178.57 lb or 81kg, depending on your preference
You can't get a cleaner diet than that. You should put on a good amount of muscle.
eggs are life
Eggs are the most anabolic food you can eat.
After a restful Sunday,
today's chest and biceps
incline dumbbell bench press
dips
superset:
-peck deck machine
-dumbbell floor press chest
barbell curls straight bar
preacher curls
rope curls
today's chest and biceps
incline dumbbell bench press
dips
superset:
-peck deck machine
-dumbbell floor press chest
barbell curls straight bar
preacher curls
rope curls
PSL make my body great again
PSL is hot bro
nice workout @phill this is the way its done. good consistency
that looks like some good gear. i will guess either tren or primo? either way PSL rocks! @phill
Ulter guessing... what is your cycle Phil?
bros PSL the best. it make the best physiques for sure. proud of you !
puritysourcelabs is the best @phill that is why pros use them. so happy you are part of the community sharing this!
Phil ready for even more gains!!!
@phill yes sir. Gotta love that liquid gold
Very nice
The first 4-week block of the 12 planned weeks has ended.
Today I begin the second cycle of another 4 weeks.
Today I begin the second cycle of another 4 weeks.
When you peel them like this, they’re just right
to start the week off right
This Repeats over 4 Weeks
Day 1: Back, Rear Delts, and Traps
Day 2: Hamstrings, Glutes, and Calves
Day 3: Quads, Calves, and Abs
Day 4: REST DAY
Day 5: Shoulders, Triceps, and Forearms
Day 6: Chest and Biceps
Day 7: REST DAY
Day 1: Back, Rear Delts, and Traps
Day 2: Hamstrings, Glutes, and Calves
Day 3: Quads, Calves, and Abs
Day 4: REST DAY
Day 5: Shoulders, Triceps, and Forearms
Day 6: Chest and Biceps
Day 7: REST DAY
It’s been like 3 or 4 years since I last showed up. Today I’m finally jumping back into a passion I dropped a while ago and it feels good to start again.
Leg day today, but first a quick run to the gun range for round 8 of the championship
#bangbang
#bangbang
What competition?
And now what? How do I progress if there are no more plates to throw on?
Today workout
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
Last week of the 12-week plan.
Next week, new training protocol.
Next week, new training protocol.
hour 4: meal prep.
damn u big bro
Starting a new push pull legs routine today
That's a nice shot - get some Brazilian suntan going too
very nice man. i love those weights. that is some nice equipment you have to train with too @phill
Can always depend on you to put up a motivational post. @phill Seeing you kick ass like this is very impressive. We love to see the hard work you're doing.
@phill Bros. You got some thickness on your back and I'm digging those tattoos. Looking really good. Looks like you got a bunch of chains on there.
This is a great way to meal prep right here. The food looks absolutely tremendous. It's so fresh and appealing. @phill
@PhillDragon back is looking broly bro!
Monday again. Time for push day. Have a solid week, y'all.
push day
I know it is not something people use a lot, but chicken hearts smack, they are fire.
Love chicken hearts. I add mushrooms to mine.
massive back bro
bros you look like a stud. you big dude. back also looking hardcore and scary ! @phill
Super wide chest for sure. Shoulders are looking big, arms are looking vascular. You are the man. @phill
@phil never tried this. you cook these up. i'm sure they are pretty healthy
I'd eat those chicken hearts no problem.
Good back shot
Good back shot
are chicken hearts that good for you? do you just swallow them whole? i know that organ meat is some of the best @phil
@PhillDragon looking jacked bro! Back is chiseled!
@phill looking wide man! Good looking back shot
push day
CHEST
Incline Hammer Strength Bench Press – 5 x 12-10-10-8 Reps
Incline Flies on Preacher Bench – 3 x 12 Reps
Hammer Strength Wide Chest – 4 x 10-8-8-6 Reps
Cable Crossover – 4 x 12 Reps
SHOULDERS
Seated Glass Dumbbell Lateral Raise – 3 x 10 Reps
Lying Cable Upright Row – 3 x 10 Reps
EZ Bar Front Raise – 3 x 10 Reps
TRICEPS
Overhead Cable Pulley Triceps Extension – 4 x 12-12-10-10 Reps
Wide Grip EZ Bar Handle Triceps Pushdowns – 4 x 12-12-10-10 Reps
Rest 120 seconds between sets
CHEST
Incline Hammer Strength Bench Press – 5 x 12-10-10-8 Reps
Incline Flies on Preacher Bench – 3 x 12 Reps
Hammer Strength Wide Chest – 4 x 10-8-8-6 Reps
Cable Crossover – 4 x 12 Reps
SHOULDERS
Seated Glass Dumbbell Lateral Raise – 3 x 10 Reps
Lying Cable Upright Row – 3 x 10 Reps
EZ Bar Front Raise – 3 x 10 Reps
TRICEPS
Overhead Cable Pulley Triceps Extension – 4 x 12-12-10-10 Reps
Wide Grip EZ Bar Handle Triceps Pushdowns – 4 x 12-12-10-10 Reps
Rest 120 seconds between sets
pics bro?
that's how it's work
Let's start the new week
thick bro
Daym bro
You hella wide
Crop and swivel this one dude. Looking good.
You look great. Nice masculine physique, wide shoulders and you're sporting that PSL tank top I love it. @phill
looking great man! that PSL shirt is on fire! @phil i gotta get me one of those!
@phill Nice job man. You throw around those dumbbells like they're nothing. Can definitely tell your arms are huge.
bros you look like a stud. your tats are the best too. make you look like a bad boy @phil
@phill looking great man. Love your dedication
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