Recent content by Steven

Wednesday No cardio Lat pull down 60kg 4x12 High row 65kg 4x10 Iso lateral row underhand 80kg 4x12 Breakfast: Ham and Eggs on toast Post workout: Protein shake + dextrose Dinner: Big serve of chicken breast and some vegetables Snacks: Coffee Iced coffee Banana Berries Apple Tuna...

For sure! I rebounded ban to 96.2 though today😂

Tuesday: 30 min cardio Leg curls 50kg 4x9 Glute runner 75kg 4x8 Leg extension 75kg 3x9 Leg press 120kg 3x15 Breakfast: Eggs on toast Lunch: Chicken breast and greens Post workout: Protein + dextrose Dinner: Chicken breast and greens Snacks: Hot coffee Iced coffee Banana Tuna Milk...

Thanks bro!

Thanks mate I try just make sure I don't go overboard when I do give myself those days off or let the days keep rolling like that haha. Yeah I think I lucked out a bit being able to stay down!

Monday: 45min cardio Abs 40kg 8x8x8 Calves 125kg 9, 135kg 8, 145kg 5 Incline hammer strength iso 89kg 4x8 Bodyweight Dips 4x9 Chest flyes 61kg 4x8 Lateral raises 60kg 4x9 Pushdowns 15kg 3x12 Dumbbell curls 13kg 3x12 Breakfast: Coffee, twice (early start) Snacks: A few bananas Tuna Sour patch...

Saturday and Sunday was busy family weekend, kept my calories below 1500 though to make up a bit for the Friday. Didn't do cardio however. Weighed in at 96.2kg today and back to gym and cardio today also maybe dropping calories to 2300

Friday Cardio 45 mins Shoulder press 30kg 4x8 slow rep Pushdowns 15kg 15,12,12 Single arm pushdowns 7.5kg 3x8 Barbell 25kg 20,18,15 Dumbbell 12kg 3x8 Preacher 27kg 12,12 32kg 10 rep Had a late shift last nightni think contributed to the heavier weight. Today was a birthday so I didnt...

Yeah and I am curious to see how close I am to 10k on the standard day

Thursday 30 min cardio Calves 125kg 5x5 Laterals 60kg 4x10 Cable laterals 7.5kg 3x8 Rear laterals 62kg 3x15 Breakfast: Weetbix Banana Protein powder Milk Lunch: Chicken bagel Dinner: Chicken rice + veg Snacks: Coffee Iced coffee Tuna Banana 2354cal 172P 43F 319C 96.6kg

Wednesday 30 min treadmill Hammer strength iso low row 100kg 4x8 High row Neutral grip 75kg 4x10 Wide grip pull down 57kg 4x10 Breakfast: Eggs on toast Coffee with syrup Lunch: Chicken and potato + broccoli Post workout: Juice Protein water Dinner: Iced coffee Coffee Coffee...

Thanks mate!

Tuesday 30 min cardio Lying Leg curls 45kg 5x10 slow rep Glute runner 70kg 3x8 Leg extensions 75kg 4x10 Leg press 120kg 20,18,20 Legs nice and pumped after. Glad I went, was feeling a bit tired after work. Breakfast: Chicken, rice and veggies Lunch: Chicken + potato Afternoon...

Monday 30 min cardio treadmill Abs 30kg 15,12,10,10 Standing calf raises 125kg 5-8 reps for 3 sets with Lyle McDonald's tempo for fun Incline hammer strength 80kgx9, 90kgx8, 90kgx7, 80kgx9 Dips 11,10,10,10 Standing chest flyes 90kg 4x8 Lateral raises machine 60kg 4x10 Triceps pushdown 15kg...

True I don't have a step counter yet haha been considering it though. Yeah I might get onto some HIIT in the coming weeks maybe on non-weight days or something