Recent content by Anomly

💪 Maintenance Plan (≈3,200 kcal) 🍳 Meal 1 80g oats 40g whey 20g almond butter 1 banana ≈ 720 kcal P: 50g | C: 80g | F: 18g 🍚 Meal 2 200g cooked jasmine rice 170g lean beef mince (5%) 100g veg 1 whole egg ≈ 750 kcal P: 50g | C: 80g | F: 22g 🥣 Meal 3 250g YoPro Greek yogurt 2...

posting it now!

💪 AGW Gym Log – Chest & Shoulders 1️⃣ Pec Deck 75kg – 11 reps × 2 sets 2️⃣ Incline Dumbbell Press 35kg – 8 reps × 2 sets 25kg – 10 reps × 1 set (back-off set) 3️⃣ Dumbbell Shoulder Press 25kg – 12 reps × 3 sets 4️⃣ Standing Machine Lateral Raises 32kg – 10 reps × 3...

AGW – Back & Arms 🧗 Pull Ups 2 sets to failure Bodyweight only. Full stretch at bottom. Chest to bar mentality. 🦍 Single Arm Lat Pulldown 73kg – 3 x 8 Controlled reps. Elbow driving down into the hip. No twisting. Pure lat work. 🧱 Seated Row 73kg – 3 x 8 Neutral spine. Pause and...

🏋️‍♂️ AGW – Chest & Delts Focus: Upper chest + shoulder cap Phase: Transitioning off TRT / Holding strength 1️⃣ Pec Deck – 75kg Set 1: 11 reps Set 2: 11 reps Good controlled squeezes. Chest activated early. 2️⃣ Incline Dumbbell Press Set 1: 35kg × 7 Set 2: 35kg × 7 Set 3: 25kg ×...

Thanks bro 💪

AGW GYM LOG – LOWER BODY Focused. Controlled. Building the base. 1️⃣ Pendulum Squats 35kg – 8 reps 35kg – 8 reps 35kg – 8 reps 2️⃣ Leg Extensions 103kg – 10 reps 103kg – 10 reps 103kg – 10 reps 3️⃣ Bulgarian Dumbbell Split Squats 20kg – 10 reps 20kg – 10 reps 4️⃣ Adductor...

AGW Gym Log – Pull (Back & Arms) Pull-Ups 2 sets to failure Bodyweight. Controlled reps. Single Arm Lat Pulldown 73kg – 3 × 8 Seated Row 73kg – 3 × 8 EZ Bar Curls 35kg – 3 × 10 Hammer Curls 17.5kg – 2 × 12 Session Notes: Solid pull session. Strength consistent on...

AGW GYM LOG – CHEST & SHOULDERS 1️⃣ Pec Deck 75kg • 2 sets × 10 reps Controlled reps, solid squeeze — chest switched on early. 2️⃣ Incline Dumbbell Press • 35kg × 7 reps (2 sets) • 25kg × 10 reps (1 back-off set) Heavy incline work, strength focused, then dropped weight to keep...

AGW TRAINING LOG Session: Arm Day Date: 6 Feb Locked in and focused. Simple session, full intent. Every set controlled, no wasted reps. 1. EZ-Bar Curls 35kg — 3 sets × 10 reps Solid tension, clean reps start to finish. 2. Dumbbell Hammer Curls 17.5kg — 3 sets × 9 reps Heavy and...

🏋️‍♂️ AGW GYM LOG — BACK & ARMS (Short but Strong) Not a long session today — but I showed up, put in focused work, and pushed extra reps. Progress doesn’t always come from marathon workouts; sometimes it comes from turning up and executing. 🔹Pull-Ups 2 sets to failure Pure...

Thanks mate, appreciate the feedback. Still focusing on clean reps and building volume the right way. Push phase coming up soon so things are about to get more dialled in.

AGW – Chest & Shoulders 📈🔥🔥 Session Focus: Upper chest gains with shoulder volume. Overall Feel: Strong session with clear progress on pressing movements. 1. Pec Deck 68kg × 10 reps × 2 sets Good activation to get the chest working before presses. 2. Incline Dumbbell Press 35kg...

TRAINING SPLIT – SIMPLE & EFFECTIVE 📈 Day 1 – Chest & Shoulders Big presses first. Chest and shoulders work together, so you hit them hard in one session and get a massive upper-body stimulus without overthinking it. Day 2 – Back & Hamstrings Posterior chain day. Rows, pulls, and hinges...

Thanks bro new to this logging so trying my best! @traxxed