Approved Log Esp competition log

[Esp401]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

 

[Esp401]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

Had a bit of a pump

 

[Esp401]

Macros from yesterday
202 pro
284 carb
43 fat
Cals 2355
Steps
10 k

 

[snowman]

EQ can shine a bit more when you're already lean, especially for vascularity, fullness and appetite support. Just keep an eye on your hematocrit with bloods mid-cycle since EQ still thickens the blood no matter your age. Look into tweaking your calories, 2355 seems way too low if your goal is to grow. Maybe bump that up by 500–700 cals, see how your weight trends and adjust from there.

 

[Esp401]

EQ can shine a bit more when you're already lean, especially for vascularity, fullness and appetite support. Just keep an eye on your hematocrit with bloods mid-cycle since EQ still thickens the blood no matter your age. Look into tweaking your calories, 2355 seems way too low if your goal is to grow. Maybe bump that up by 500–700 cals, see how your weight trends and adjust from there.

Just gonna try to drop down to 82-84 kgs first then, I’ll probs be trying to eat around 3000-3500
Eq is starting to come thru this week veins coming out

 

[Esp401]

 

[Dunstone]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

Great job! I appreciate your emphasis on time under tension; it's a crucial aspect to consider. Keep up the good work!

 

[Esp401]

Pre workout meal
60 grams oats
53 grams honey
0 cal maple syrup
Does not look edible but I enjoy eating it ngl

 

[Esp401]

Post work out meal
111 grams jasmine rice
250 grams extra lean beef stir fry
33 grams superior light soy sauce

 

[snowman]

Meals are looking well structured. They'll fuel your workouts and also aid in recovery.

 

[darkHORSE]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

That’s a well rounded pull day with some shoulder finishers.. love it

4 sec down + 3 sec hold? Back must’ve been pumped.

Only thing I’d say, if you're finishing with laterals after all that pulling, maybe throw in a front raise or upright row next time to round out the delts. But overall, killer work man.

 

[Esp401]

yeah back was pumped and sore for days I didt really focus on Shoulders or arms that day as sat is my shoulder and arms and I just throw in a couple exercises on Thursday to get a bit of a pump

 

[Esp401]

Woke up With abs for the first time ever in my life pre cool ngl

 

[SpoonT]

Woke up With abs for the first time ever in my life pre cool ngl

Living the dream!

 

[Esp401]

 

[Esp401]

View attachment 4150View attachment 4152

Morning body weight 86 kg starting to lean bulk atm eating between 3-4 k cals daily 10 k steps

 

[darkHORSE]

Woke up With abs for the first time ever in my life pre cool ngl

How goods that!