20mins on the bike today.
Single leg extensions x 3 sets
Double leg extensions x 3 sets
Single leg curl x 3 sets
Double leg curl x 3 sets hug the thigh pad to get a better stretch
3 sets of hack squats
2/3 belted squat machine 2 sets
I watch charles glass on youtube the other day on bicep training, he is all about isolation and placing more blood in the muscle before starting the working sets
Got a good session in today.
20 mins on the bike
Incline bench with just the bar to get blood pumping.
3 sets x60kgs x 10 reps.
Incline flys for a great stretch
Flat dunbell press 3x 30kgs x 10 reps
Then bi's
2/3 barbell curl to push blood in the muscle. Till failure
3min seated curls
4 sets...
Busy day at the gym for a western australia public holiday.
Got 20mins on the bike then started back day.
Back workout
Lat pull downs 4 x 15 increase weight
Chest supported row 3 x 15
Single high lat pull down 4x 12
Pulls ups assisted 40reps
Single hand cable row 3 x 12
Face pulls 3 x 15
Smith...
I got Chat GPT do do me a very basic 5-6 meal plan at 200gms protein at 1800 cals for the cut stage.
7-Day High-Protein Meal Plan (200g Protein / 1800 Calories)
Day 1
Meal 1: High-Protein Greek Yogurt Bowl
Greek yogurt (200g)
-
Blueberries & raspberries (50g)
-
Oats (20g)
Calories: ~250 |...