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[the_alcatraz]

Brother what do you mean..

Rump steak 7 days per week, one of those days I have rump steak twice.
Beef mince 7 days per week.

he wants it all red meat lol

 

[RoySimpson]

Chest & delts

Fueled by @Liquid Gold Labs

All movements today done with 2-3 second negatives. Aiming for slow control with best connection to muscle

Incline DB fly
1 set of 17.5kgs x 20
3 sets of 20kgs x 15

Incline DB press
2 sets of 40kgs x 12
2 sets of 35kgs x 12

Decline chest fly
1) 30kg x 15
2) 25kg x 15
3) 20kg x 15

Incline chest fly
1) 25kg x 15
2) 20kg x 15
3) 20kg x 15

Supersets !

Side delt DB raises with front DB raises
3 sets 12.5kgs x 12

Pushups with rear delt rope pull
pushups - 22/18/12
Face pull - 3 sets 45kg x 15

Iots of things happening right now. Many high carb days this week. Finding spill over point to understand what we can work with moving forward.

Enjoying the process big time.

@TeeGee looking on point bro!

 

[Blackout-]

Chest & delts

Fueled by @Liquid Gold Labs

All movements today done with 2-3 second negatives. Aiming for slow control with best connection to muscle

Incline DB fly
1 set of 17.5kgs x 20
3 sets of 20kgs x 15

Incline DB press
2 sets of 40kgs x 12
2 sets of 35kgs x 12

Decline chest fly
1) 30kg x 15
2) 25kg x 15
3) 20kg x 15

Incline chest fly
1) 25kg x 15
2) 20kg x 15
3) 20kg x 15

Supersets !

Side delt DB raises with front DB raises
3 sets 12.5kgs x 12

Pushups with rear delt rope pull
pushups - 22/18/12
Face pull - 3 sets 45kg x 15

Iots of things happening right now. Many high carb days this week. Finding spill over point to understand what we can work with moving forward.

Enjoying the process big time.

Bro you look absolutely insane
Never met another man more dialled in and focused than you in my life brother and very proud to call u my brother

 

[the_alcatraz]

Bro you look absolutely insane
Never met another man more dialled in and focused than you in my life brother and very proud to call u my brother

agreed @Blackout- , i think @TeeGee is lean and dialed in bro strong personality

 

[TeeGee]

Bro you look absolutely insane
Never met another man more dialled in and focused than you in my life brother and very proud to call u my brother

agreed @Blackout- , i think @TeeGee is lean and dialed in bro strong personality

Thanks brothers. Too kind

 

[TeeGee]

@Liquid Gold Labs fuelled leg day

High carb day yesterday with a cheat meal on top which had me struggling. High carb again today and tomorrow with no cheat meals

Workout
Body weight alt lunges
5 sets x 20

Barbell Squats
2 sets 100kg x 8

Smith machine squats
3 Sets 80kg x 12

Lying hamstring curls
3 sets 30kg x 14

Leg extensions
3 sets 40kg x 16
2 sets 50kg x 14

Calf raises Smith machine
120kg AMRAP 3 sets

Lots of new veins presenting themselves due to getting more food in. Life is good. Work is busy. Still locked in and having a blast.

Photo of cheat meal last night
Triple smashed burger
Loaded fries
Large acai

Pushed the limits on that cheat meal that's for sure

 

[25homes]

Nice update here

 

[the_alcatraz]

@Liquid Gold Labs fuelled leg day

High carb day yesterday with a cheat meal on top which had me struggling. High carb again today and tomorrow with no cheat meals

Workout
Body weight alt lunges
5 sets x 20

Barbell Squats
2 sets 100kg x 8

Smith machine squats
3 Sets 80kg x 12

Lying hamstring curls
3 sets 30kg x 14

Leg extensions
3 sets 40kg x 16
2 sets 50kg x 14

Calf raises Smith machine
120kg AMRAP 3 sets

Lots of new veins presenting themselves due to getting more food in. Life is good. Work is busy. Still locked in and having a blast.

Photo of cheat meal last night
Triple smashed burger
Loaded fries
Large acai

Pushed the limits on that cheat meal that's for sure

best looking cheat meal bro lol wtf is a large acai @TeeGee
and this is going to get you lean actually good for you

 

[TeeGee]

best looking cheat meal bro lol wtf is a large acai @TeeGee
and this is going to get you lean actually good for you

Gotta maintain now bro while we lift the calories up to fill out the muscle whilst keeping shit nice and lean.

Acai - I don't even know what it is but it's good hahahhaa..

 

[the_alcatraz]

Gotta maintain now bro while we lift the calories up to fill out the muscle whilst keeping shit nice and lean.

Acai - I don't even know what it is but it's good hahahhaa..

it looks hella good bro i think sweet too