Thanks bro .Solid amount of protein
Approved Log My $5k Competition Log - El negro tigro
- Thread starter El negro tigro
- Start date
1 hour Fasted cardio this morning and an arms session for some reason . Just felt like it .
Rest this evening. Ate some meat and butter and had a nap
Rest this evening. Ate some meat and butter and had a nap
Enjoy the weekend bro!
Did a legs session . Just some leg extensions amd some leg curls .
20 mins cardio both before and after .
Ate some chicken and garlic sauce before and I got sick from the garlic
never again
20 mins cardio both before and after .
Ate some chicken and garlic sauce before and I got sick from the garlic
never again
Feel like I’ve been poisoned
40 mins fasted cardio
Garlic sauce doesn't sit well with me either.Did a legs session . Just some leg extensions amd some leg curls .
20 mins cardio both before and after .
Ate some chicken and garlic sauce before and I got sick from the garlic
Push session
10 mins cardio
Bench press
20 x 27 kg.
15 x 50 kg
12 x 72 kg
10 x 81 kg
Assisted dips
27 kg assist x 10
27kg assist x 10
20 kg assist x 9
Pec fly ( dumbbells )
10 kg x 15
10 kg x 15
12 .5 kg x 12
12 . 5 kg x 12
Shoulder press ( dumbbells )
12.5 kg x 15
15 kg x 15
20 kg x 11
20 kg x 12
Side laterals
12 x 10 kg
12 x 10 kg
12 x 12 .5 kg
10x 15 kg
super set with 10 x 8kg
Cable cross over flies ( high )
17 x 9.1 kg
14 x 13.6 kg
( low )
15 x 6.8 kg
8 x 11.3 kg
Triceps extension
20 x 11 kg
20 x 18 kg
12 x 24 kg
12 x 24 kg
25 mins cardio
So I’m trying to cut down volume on weights so I can increase cardio with the time I have. .
Still I’m trying to increase intensity ( shorter breaks , slower reps etc . )
Food was a steak , 2 eggs , salmon belly , lambs lung and spinal cord ,
Drizzled with ghee with some butter on the side .
Just so you guys know , I couldn’t finish this plate . Tommorow gonna be a rough day. .
10 mins cardio
Bench press
20 x 27 kg.
15 x 50 kg
12 x 72 kg
10 x 81 kg
Assisted dips
27 kg assist x 10
27kg assist x 10
20 kg assist x 9
Pec fly ( dumbbells )
10 kg x 15
10 kg x 15
12 .5 kg x 12
12 . 5 kg x 12
Shoulder press ( dumbbells )
12.5 kg x 15
15 kg x 15
20 kg x 11
20 kg x 12
Side laterals
12 x 10 kg
12 x 10 kg
12 x 12 .5 kg
10x 15 kg
super set with 10 x 8kg
Cable cross over flies ( high )
17 x 9.1 kg
14 x 13.6 kg
( low )
15 x 6.8 kg
8 x 11.3 kg
Triceps extension
20 x 11 kg
20 x 18 kg
12 x 24 kg
12 x 24 kg
25 mins cardio
So I’m trying to cut down volume on weights so I can increase cardio with the time I have. .
Still I’m trying to increase intensity ( shorter breaks , slower reps etc . )
Food was a steak , 2 eggs , salmon belly , lambs lung and spinal cord ,
Drizzled with ghee with some butter on the side .
Just so you guys know , I couldn’t finish this plate . Tommorow gonna be a rough day. .
Thats alot of protein
Fasted cardio done
Pull session
20 mins cardio
Assisted. Pull ups
10 x 47 kg assist
10 x 34 kg assist
8 x 27 kg assist
seated row
15 x 45 kg
15 54 kg
12 x 86 kg
10 x 108 kg
lat pull-down ( machine )
20 x 41 kg
15 x 72 kg
10 x 90 kg
8 x 104 kg
Rear delt fly (machine )
12 x 36 kg
12 x 41 kg
12 x 41 kg
10 x 45 kg
Hyperexentions
Body weight x 12
Body weight x 12
Body weight x 12
arm curls super setted with hammer curls
EZ BAR for curls and reverse , dumbels for Hammer curls
15 x 20 kg followed by 10 x 10 hammer curls
17 x 20 kg followed by 10 x 10 hammer curls
17 x 20 kg followed by 10 x 10 hammer curls
Reverse grip ezybar curl
10 x 15 kg
12 x 15 kg
10 x 15 kg
Dumbels curls
10 x 10 kg
10 x 15 kg
10 x 15 kg
20 mins cardio
Food was same as usual . Meat . With fat. .
20 mins cardio
Assisted. Pull ups
10 x 47 kg assist
10 x 34 kg assist
8 x 27 kg assist
seated row
15 x 45 kg
15 54 kg
12 x 86 kg
10 x 108 kg
lat pull-down ( machine )
20 x 41 kg
15 x 72 kg
10 x 90 kg
8 x 104 kg
Rear delt fly (machine )
12 x 36 kg
12 x 41 kg
12 x 41 kg
10 x 45 kg
Hyperexentions
Body weight x 12
Body weight x 12
Body weight x 12
arm curls super setted with hammer curls
EZ BAR for curls and reverse , dumbels for Hammer curls
15 x 20 kg followed by 10 x 10 hammer curls
17 x 20 kg followed by 10 x 10 hammer curls
17 x 20 kg followed by 10 x 10 hammer curls
Reverse grip ezybar curl
10 x 15 kg
12 x 15 kg
10 x 15 kg
Dumbels curls
10 x 10 kg
10 x 15 kg
10 x 15 kg
20 mins cardio
Food was same as usual . Meat . With fat. .
Another day and other 1 hour of fasted cardio .
Legs
10 mins cardio warm up
leg extensions
20x 45 kg
15 x 63 kg
12 x 77 kg
10 x 95 kg
Calf extensions
20 x 72 kg
20 x 108 kg
20 x135 kg
Leg curls
12 x 36 kg
12 x 50 kg
12x 59 kg
12 x 63 kg
8 x 63kg
leg press
12 x 240 kg
12 x 320 kg
10x 350 kg
10 mins cardio
Food was meat organs and butter
10 mins cardio warm up
leg extensions
20x 45 kg
15 x 63 kg
12 x 77 kg
10 x 95 kg
Calf extensions
20 x 72 kg
20 x 108 kg
20 x135 kg
Leg curls
12 x 36 kg
12 x 50 kg
12x 59 kg
12 x 63 kg
8 x 63kg
leg press
12 x 240 kg
12 x 320 kg
10x 350 kg
10 mins cardio
Food was meat organs and butter
Push session
10 mins cardio
Assisted dips
27 kg assist x 10
27kg assist x 10
20 kg assist x 9
Pec fly ( machine )
41 kg x 15
54 kg x 15
63 kg x 12
81 kg x 12
Side laterals shoulder press and front laterals supersets (dumbels )
15 x 8kg side lateral
10 x 8 kg shoulder press
10 x front laterals
X 3
Incline Bench press smith machine
12 x 60 kg
7 x 100 kg
8 x 100 kg
Triceps press ( machine )
50 kg x 20
50 kg x 20
50 kg x 20
65 kg x 10
10 mins cardio
10 mins cardio
Assisted dips
27 kg assist x 10
27kg assist x 10
20 kg assist x 9
Pec fly ( machine )
41 kg x 15
54 kg x 15
63 kg x 12
81 kg x 12
Side laterals shoulder press and front laterals supersets (dumbels )
15 x 8kg side lateral
10 x 8 kg shoulder press
10 x front laterals
X 3
Incline Bench press smith machine
12 x 60 kg
7 x 100 kg
8 x 100 kg
Triceps press ( machine )
50 kg x 20
50 kg x 20
50 kg x 20
65 kg x 10
10 mins cardio
This morning did 1 hour fasted cardio
Later in the day evening did 25 mins cardio
A pull session amd another 29 mins cardio
Later in the day evening did 25 mins cardio
A pull session amd another 29 mins cardio
Thanks bro . Still a long way to go. .I just went through your logthe amount of weight loss is phenomenal. Great job brother!!!
Just finished 1 hour of fasted cardio
Push session
10 mins cardio
Bench press smith machine
12 x 60 kg
12 x 60 kg
10 x 80 kg
9 x 100 kg
Pec fly ( machine )
41 kg x 20
54 kg x 15
54 kg x 12
72 kg x 12
90 kg x 9
Assisted dips
27 kg assist x 10
27kg assist x 6
20 kg assist x 9
Side Laterals
12 x 10 kg
12 x 10 kg
10 x 15 kg
15 x 15 kg
Overhead press ( smith machine )
40 kg x 8
40 kg x 10
40 kg x 10
Front laterals .
10 kg x 10
10 kg x 10
10 kg x 10
Triceps pull
11kg x 20
18 kg x 20
18 kg x 20
18 kg x 10
10 mins cardio
10 mins cardio
Bench press smith machine
12 x 60 kg
12 x 60 kg
10 x 80 kg
9 x 100 kg
Pec fly ( machine )
41 kg x 20
54 kg x 15
54 kg x 12
72 kg x 12
90 kg x 9
Assisted dips
27 kg assist x 10
27kg assist x 6
20 kg assist x 9
Side Laterals
12 x 10 kg
12 x 10 kg
10 x 15 kg
15 x 15 kg
Overhead press ( smith machine )
40 kg x 8
40 kg x 10
40 kg x 10
Front laterals .
10 kg x 10
10 kg x 10
10 kg x 10
Triceps pull
11kg x 20
18 kg x 20
18 kg x 20
18 kg x 10
10 mins cardio
Did 1 hour fasted cardio at 6 am
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