Approved Log Road to pro

[Anomly]

AGW – Back & Arms



Pull Ups
2 sets to failure
Bodyweight only.
Full stretch at bottom. Chest to bar mentality.





Single Arm Lat Pulldown
73kg – 3 x 8

Controlled reps.
Elbow driving down into the hip.
No twisting. Pure lat work.




Seated Row
73kg – 3 x 8

Neutral spine.
Pause and squeeze.
Make the weight move with your back — not momentum.




EZ Bar Curls
35kg – 3 x 10

Strict form.
Slow negative. Burn the last 3 reps.





Hammer Curls
17.5kg – 2 x 12

Control.
Full stretch.
Finish the arms properly.




Session Note
Good session. Strength holding steady off cycle.
Back work felt strong and controlled. Arms finished solid without forcing reps.

Moving to maintenance calories now — focus is keeping size, recovering properly, and staying consistent.



New diet update soon

 

[ozzyboy]

AGW – Back & Arms



Pull Ups
2 sets to failure
Bodyweight only.
Full stretch at bottom. Chest to bar mentality.





Single Arm Lat Pulldown
73kg – 3 x 8

Controlled reps.
Elbow driving down into the hip.
No twisting. Pure lat work.




Seated Row
73kg – 3 x 8

Neutral spine.
Pause and squeeze.
Make the weight move with your back — not momentum.




EZ Bar Curls
35kg – 3 x 10

Strict form.
Slow negative. Burn the last 3 reps.





Hammer Curls
17.5kg – 2 x 12

Control.
Full stretch.
Finish the arms properly.




Session Note
Good session. Strength holding steady off cycle.
Back work felt strong and controlled. Arms finished solid without forcing reps.

Moving to maintenance calories now — focus is keeping size, recovering properly, and staying consistent.



New diet update soon

Nice work

 

[nikzblitz]

New diet update soon

What's the new diet?

 

[Anomly]

AGW Gym Log – Chest & Shoulders











Pec Deck

• 75kg – 11 reps × 2 sets

Incline Dumbbell Press

• 35kg – 8 reps × 2 sets
• 25kg – 10 reps × 1 set (back-off set)

Dumbbell Shoulder Press

• 25kg – 12 reps × 3 sets

Standing Machine Lateral Raises

• 32kg – 10 reps × 3 sets

Solid push session.
Next time goal :

• Pec deck → hit 12 reps both sets
• Incline DB → try 35kg for 9 reps on first set
• Laterals → aim for 11–12 reps per set

 

[Anomly]

What's the new diet?

posting it now!

 

[Anomly]

Maintenance Plan (≈3,200 kcal)


Meal 1

• 80g oats
• 40g whey
• 20g almond butter
• 1 banana

≈ 720 kcal
P: 50g | C: 80g | F: 18g





Meal 2

• 200g cooked jasmine rice
• 170g lean beef mince (5%)
• 100g veg
• 1 whole egg

≈ 750 kcal
P: 50g | C: 80g | F: 22g






Meal 3

• 250g YoPro Greek yogurt
• 2 Weet-Bix
• 20g honey

≈ 500 kcal
P: 40g | C: 65g | F: 5g





Pre/Post Workout

• 1 scoop whey
• 60g oats OR 2–3 rice cakes
• 30g honey

≈ 500 kcal
P: 30g | C: 75g | F: 4g






Dinner

• 200g chicken breast
• 250g cooked jasmine rice
• 15g olive oil
• 100g stir fry veg

≈ 850 kcal
P: 60g | C: 85g | F: 22g






Pre Bed

• 200g Greek yogurt
• 25g cashews

≈ 400 kcal
P: 25g | C: 15g | F: 20g