watts6151 Member

Well done I always struggle with curls after doing chins

Update pics from the start of the month lost some lower back fat, that’s where I tend to store it

Nice work out

Not much on at work today so nipped for quick arm session Ez curls 3 x10 DB seated curls 3 x12 Hammer curls 2 x10 Rope overhead extension 4 x10 Ez bar push down 3 x 10 Rope push downs 3 x12 Cardio 4.2 miles in 62 minutes incline 6

I usually wake up and snack between 2-3am Those calories are built into my daily allowance Currently 1 protein bar 2 rice cakes with almond butter

Legs Pendulum squats 3 x10 2 x drop sets (not recommended) Assisted Nordic curls 3 x10 RDL 3 x 10 Leg press 2 x12 1 x 8 Horizontal calf machine 3 x15 Cardio 4 miles in 60 mins incline 8.5

Magnesium glycinate and Ashwganda, my partner swears by them. Start on a low dose of the magnesium as she slept for 12 hours straight on a high starting dosage 😂

Shoulders and biceps Watson viking press 3 x 10 1 x 8 Rear delt fly 3 x12 Arsenal lateral raises 4 x 12 Face pulls 2 x 15 Ez bar curl 3x 10 DB hammer curls 2 x 10 1 x 8 Cardio 4.68 miles in 60 mins incline 4

Chest and triceps DB incline press 3 x10 1 x12 Wide grip machine press 3 x10 Cable flys 3 x15 Rope overhead extension 3 x12 Ez bar push down 3 x10 Rope push downs 3 x15 Cardio 8km on Treadmill in 62 mins incline 5 Weight this morning 230.0lb

Back and biceps Mag bar pull down 3 x 10 DY row 4 x 12 Hi row 3 x 12 Chest supported row 3 x 10 Cable pull overs 2 x15 Ez bar curls 3 x 10 Seated db curls 3x12 Cardio

Nice session 👍

250 ml semi skimmed milk 40g whey protein Black coffee

Day off training and cardio My partners birthday so we went to Manchester for an all you can Eat meat bonanza, followed by a trip around the museum Still managed 17k steps so not too much damage done

Steady day at work Weights Machine incline press 3 x 10 Machine wide grip press 3 x 12 Machine flys 3x 15 Cable overhead extension 3 x12 Rope push downs 3 x 15 No cardio today

Finished work at a decent time so quick arm session Back home for meal then back to gym for cardio Arms Cable curls 4 x10 DB hammer curls 3 x10 Ez bar curls 4 x 10 Ez bar push downs 3 x10 Over head rope extension 3 x12 Rope push downs 3 x15 Cardio 4.5 miles in 60 minutes incline 5v

Nice little push session 👍

Another long day at work went straight to the gym for leg session Pendulum squat 4 x 10 Horizontal leg press 3 x 12 Assisted hamstring extension 4 x 10 Seated leg curl 3 x 12 Calves 3x15 Cardio

That's cheating 🤣 Does look tasty though

Long day at work so just a quick weight session no cardio Shoulders and Bi's Watson viking press 4 x 10 Arsenal lateral raises 4 x 12 Rear delt fly 3 x12 Face pull 3 x12 Cable curl 4 x10 Cable hammer curls 4 x 12 Spare 600 exercise calories left after food

Weights Chest and triceps Machine incline press 3 x 10 Wide grip machine press 3 x 12 Machine flys 3 x 15 Dips 2 x 12 1 x 8 Ez bar push down 3 x 10 Sitting overhead triceps extension 3 x 12 Rope push downs 3 x15 Cardio 4,5 miles Treadmill in 62 minutes incline 5

Cheers mate, wasn’t feeling the cardio, developed a cough and runny nose 🙄

If you go onto nutrition and select Nutrients it gives you A decent breakdown of your mico Nutrients

Weights Back and biceps Mag bar pull down 4 x 10 DY machine row 4 x 10 Hi Row 3 x 10 Chest supported row 3 x 10 Hammer curls 3 x15 Ez bar curls 3 x 12 Cardio 4.3 miles Treadmill 62 minutes incline 4

You have good base mate, are you planning a bulk or cut ?

Weights Legs RDL heavy 4 x 8 Safety bar squat 4 x10 Hack squat 3 x10 Seated leg curl 3 x 15 Pm Cardio 4.3 miles treadmill 1 hour incline 4

Sounds better than take away to me

Had to invest in one of these the guy who loaned his to the gym has left and taken it with him, inconsiderate bugger 😂

Not at all Total cals 3320 Protein 220g Carbs 430g Fat 80g Eating 5 times a day with a mid night snack usually a Protein bar and a few rice cakes Not eating back any exercise cals

Looking forward to seeing your progress 👍

@Gymladmatt, cheers mate 👍