Approved Log My $5k Competition Log - El negro tigro

[El negro tigro]

Pull session



20 mins cardio





seated row



20 x 45 kg

12 x 86 kg

12 x 86 kg

8x 108 kg





Assisted. Pull ups



10 x 47 kg assist

10 x 40 kg assist

8 x 27 kg assist



lat pull-down ( machine )



20 x 41 kg

15 x 72 kg

12 x 90 kg

8 x 104 kg







Rear delt fly (machine )

12 x 36 kg

12 x 41 kg

7 x 41 kg

8 x 41 kg







Face pull



9 kg x 12

13 kg x 12

18 kg



Close grip lat pull-down



12 x 52 kg

12 x 52 kg

8 x 73 kg



Arms

21 ‘s super set with hammer curls

15 kg x 3



Reverse grip ezy bar curls



15 kg x 20 x 3



Dumbel arm curls



15 kg x 10 x 3



















10 mins cardio

 

[El negro tigro]

1 hour fasted cardio done .
Really feeling last nights pull session

 

[Dunstone]

1 hour fasted cardio done .
Really feeling last nights pull session

Looks like still progressing with some awesome numbers in the pull session

 

[El negro tigro]

Legs


20 mins cardio warm up

leg extensions
16 x 50 kg
15 x 63 kg
10 x 81 kg
6 x 95 kg

Calf extensions
20 x 72 kg
20 x 117 kg
20 x142 kg


Leg curls

12 x 36 kg
12 x 54 kg
12x 59 kg
10 x 63 kg
8 x 63kg

Sissy squat
Body weight x 12
Body weight x 10
Body weight x 10

35 mins cardio


You read that right . 35 mins of cardio after legs
After those sissy squats my legs were spent .
Had wobbly jelly legs .

I wasted some time after the work out so that is complete 24 hours of fasting .

Ate a 250 gram steak , about 200 grams of mixed organ meat .
Some butter .
And some green pepper corns . That was nice. .
Sipping on water now and will hit the sack soon
.
Bring on tommorow

 

[El negro tigro]

Looks like still progressing with some awesome numbers in the pull session

I’m not focusing on getting stronger or building muscle , and I’m in a weakened state because of my diet , well I should be , but I feel ****en good bro .
Sissy squats ****ed me good today though

 

[El negro tigro]

1 hour fasted cardio done .
I’ve added a shot of black coffee just before . Holy shit the difference

 

[Dunstone]

1 hour fasted cardio done .
I’ve added a shot of black coffee just before . Holy shit the difference

Bit of caffeine is perfect prior for fasted cardio, helps metabolize some fat…

 

[El negro tigro]

Bit of caffeine is perfect prior for fasted cardio, helps metabolize some fat…

Man ! The way it raises my body temperature……. We drink so much coffee these days that we can’t feel what it actually does to the body

 

[NickLovesCybexHack]

1 hour fasted cardio done .
I’ve added a shot of black coffee just before . Holy shit the difference

Let me introduce you to clen my friend

 

[chinz]

Double espresso my preworkout for many years

 

[El negro tigro]

Let me introduce you to clen my friend

I know clen very well .
I’ve used injectable clen aswell .
That’s on another level .

 

[El negro tigro]

Push session



20 mins cardio





Assisted dips



27 kg assist x 12

27kg assist x 12

20 kg assist x 10





Incline Bench press smith machine

12 x 60 kg

10x 80 kg

10 x 80 kg

5 x 100 kg





Pec fly ( machine )



41 kg x 20

54 kg x 15

72 kg x 12

72 kg x 12

90 kg x 10



Shoulder press (machine)



40 kg x 12

40 kg x 12

40 kg x 12



Side laterals super set with front laterals



10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front











Triceps pull downs rope

11kg x 20

18 kg x 20

18 kg x 20

18 kg x 10



10 mins cardio






Was planning on doing half hour cardio after the weights but I had to leave and go pick up my daughter.
I was pumped for it too . Oh well .
25 hour fast today .
Ate steak eggs and organ meats and butter

 

[El negro tigro]

45 mins fasted cardio this morning

 

[Fletch Elliot]

Push session



20 mins cardio





Assisted dips



27 kg assist x 12

27kg assist x 12

20 kg assist x 10





Incline Bench press smith machine

12 x 60 kg

10x 80 kg

10 x 80 kg

5 x 100 kg





Pec fly ( machine )



41 kg x 20

54 kg x 15

72 kg x 12

72 kg x 12

90 kg x 10



Shoulder press (machine)



40 kg x 12

40 kg x 12

40 kg x 12



Side laterals super set with front laterals



10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front











Triceps pull downs rope

11kg x 20

18 kg x 20

18 kg x 20

18 kg x 10



10 mins cardio






Was planning on doing half hour cardio after the weights but I had to leave and go pick up my daughter.
I was pumped for it too . Oh well .
25 hour fast today .
Ate steak eggs and organ meats and butter

Still smashing it. Great to see

 

[El negro tigro]

Still smashing it. Great to see

Thanks bro

 

[El negro tigro]

I’ve had gastro since Friday , only tiday I was brave enough to go train

Push session



25 mins cardio





Assisted dips



27 kg assist x 12

27kg assist x 12

20 kg assist x 12





Bench press smith machine

12 x 60 kg

12 x 80 kg

10 x 100 kg







Pec fly ( machine )



41 kg x 20

54 kg x 20

72 kg x 14

72 kg x 12

90 kg x 19



Shoulder press (machine)



40 kg x 12

40 kg x 12

64 kg x 8



Side laterals super set with front laterals



10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front

10 kg x 10 Side , 10 x front

12.5 kg x 10 side , 10 x 10kg front

15 kg x 10 side , 10 x 10 kg front













Triceps pull downs rope

11kg x 20

18 kg x 12

18 kg x 11

18 kg x 7



Over head triceps pull rope

20 x 9 kg

20 x 9 kg

16 x 9 kg



20 mins cardio


Food was same as normal . Meat and fat . Organ meat aswell . 2 eggs .

Calories way down last few days , was Tok scared to eat . Just had fluids mostly

 

[El negro tigro]

Fasted cardio …. 1 hour

 

[El negro tigro]

Pull session



30 mins cardio





seated row



20 x 45 kg

12 x 86 kg

10 x 95 kg

8x 108 kg





Assisted. Pull ups



10 x 47 kg assist

10 x 40 kg assist

8 x 27 kg assist



Rear delt fly (machine )

12 x 36 kg

12 x 36 kg

12 x 41 kg

8 x 45 kg



lat pull-down ( machine )



20 x 41 kg

14 x 77 kg

10x 90 kg

8 x 104 kg





1 arm low cable row

11 kg x 10

20 kg x 10

20 kg x 10















Face pull



9 kg x 12

13 kg x 12

18 kg



Close grip lat pull-down



10 x 66kg

10x 66kg

3 x 86 kg



Arms

21 ‘s super set with reverse grip curls amd Dumbel hammer curls

15 kg x 3 reverse grip x 10 10kg hammer x 10

X 3

















20mins cardio

 

[El negro tigro]

45 mins fasted cardio

 

[El negro tigro]

Legs

20 mins cardio warm up



leg extensions

15x 50 kg

12 x 68 kg

12 x 81 kg

9x 90kg



Calf extensions

20 x 72 kg

20 x 117 kg

19 x142 kg





Leg curls



12 x 36 kg

12 x 54 kg

12x 59 kg

10 x 63 kg



Leg press

280 kg x 10

280 kg x 10

320 kg x 8







Sissy squat

Body weight x 10

Body weight x 10

Body weight x 10



Abductors

59 kg x 12

59 kg x 12

72 kg x 12



Adductor

45 kg x 12

63 kg x 12



20 mins cardio




25 hour fast today .
I feel good today. .very happy .