Thanks mateanother fantastic update keep it up
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Thanks mateanother fantastic update keep it up
Thanks mate, appreciate itexcellent volume I like how you hit your legs hard
Thank youI'm so impressed with these updates your commitment is amazing
ThanksNice work @sarmsmonster123
Nice oneDAY 157 (LEG):
1. Back Squats (safety squat bar): 3x15 - 396Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions (banded): 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
View attachment 3978
View attachment 3979
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
View attachment 3980
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
ThanksNice one