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Helpful ReplyHot!Mid-life crisis

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robert123
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Re: Mid-life crisis 2016/10/22 16:54:33 (permalink)
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Keep up the good work mate.
 
In all fairness your diet looks pretty solid, maybe a bit more veg.
 
If you want to up the cals an often over looked thing is oils.
 
Avocado, rapeseed or EVOO - use any of those and you'll easy push in some extra cals.
 
212g of protein looks a bit much, ive never gone that high, always been around 180 no matter what im doing.
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Eugene
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Re: Mid-life crisis 2016/10/22 17:14:01 (permalink)
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robert123
Keep up the good work mate.
 
In all fairness your diet looks pretty solid, maybe a bit more veg.
 
If you want to up the cals an often over looked thing is oils.
 
Avocado, rapeseed or EVOO - use any of those and you'll easy push in some extra cals.
 
212g of protein looks a bit much, ive never gone that high, always been around 180 no matter what im doing.




Cheers. Easier to record diet stuff after doing keto.
 
Interesting on protein; I make it about 1.5g per pound of bodyweight. OK for lean mass? Thought it was but don't want to put on extra pounds of fat that I'd worked so hard to lose...
#22
Eugene
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Re: Mid-life crisis 2016/10/30 15:07:50 (permalink)
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Been lax with this. All on my phone but need to transfer here. Was away for three days over half-term with kids. Trained Sunday, Friday and Saturday. Rest day [cardio] and will train tomorrow. Changed routine a little; dropped a body part and concentrated more on working muscle rather than getting it done. Did shoulders and triceps Friday, with a little extra chest work thrown in because my chest of pathetic. Saturday did back and biceps, also with a little chest work thrown in [3 sets of dumbell flyes]. Need to increase cardio I think as looking fuller. After keto I now think I look fat around the waist. Don't want that.
Diet today so far:
30/10/16
Breakfast: 50g oats, 15g peanut butter.
3 whole scrambled eggs.
CAL: 677. C: 32.43. F: 32.94. P: 29.19.
Mid-morning: Apple, protein bar. CAL: 222. C: 18.9. F: 7. P: 15.5.
Lunch:
Musclefood chicken breast in blackened cajun, 200g yams in half tablespoon coconut oil.
CAL: 544. C: 45.34. F: 9.27. P: 47.61.
Mid-afternoon:
Double Whey shake
CAL: 184. C: 2.8. F: 0.4. P: 44.6.
Late-afternoon: Protein bar
CAL: 159. C: 4.1. F: 6.8. P: 15.

SNACK: Double Whey shake
CAL: 184. C: 2.8. F: 0.4. P: 44.6.

Dinner: Roast chicken.
CAL: 650. C: 36. F: 15: P: 35.
Snack: Meal replacement bar: CAL: 205. C: 20. F: 6.7. P: 13.
TOTAL: 2825. C: 162.37. F: 78.51. P: 244.5
post edited by Eugene - 2016/10/30 22:56:27
#23
Eugene
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Re: Mid-life crisis 2016/10/30 16:22:14 (permalink)
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28/10/16:
Shoulders:
Dumbell presses:
10kgx10repsW-up
12kgx10
14x10
15x8
 
Side laterals:
10x12
12x12
14x10
14x10
10x12
 
Extra chest work: Incline d/bell flyes
10x12
12x12
14x12
 
Triceps:EZ-Curl extension:
10x12
20x10
22x8
22x12 PLUS close grip x12 super set
 
Close Grip bench
24x12
30x10
35x10
 
29/10/12
ABS: Sit ups: Two sets 50reps
Reverse vaccum: Two sets 20 reps.
Back: Barbell rows:
20kgx15repsW-UP.
40x12
60x10
70x6
70x8Failure
60x8
40x12
 
Deadlifts:
60x6
80x6
102x2
97x4
 
Extra chest: Incline flyes:
14x12
14x12
14x12
 
Biceps: EZ-Curls:
10x15
25x10
30x8
32x8
 
Seated d/bell curls:
10x10
12x10
12x10
12x10
#24
Eugene
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Re: Mid-life crisis 2016/10/30 16:45:03 (permalink)
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I've come to conclusion that I am never going to be monster strong. Let's be honest, there are plenty of women who would p*ss all over me. Not that I'm in to that sort of thing...
Still, all about quality over quantity and how my body looks. At least that is what I'm telling myself.
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gingernut
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Re: Mid-life crisis 2016/10/30 19:06:14 (permalink)
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Have you considered landmine squats, or goblets as a compound leg exercise ? 
 
Regards strength I'm weak compared to most other women, difficult to ignore but there's not a lot I can do bar carry on doing the best I can. Doesn't seem to harm me when I'm on stage. 

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Eugene
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Re: Mid-life crisis 2016/10/30 23:01:54 (permalink)
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gingernut
Have you considered landmine squats, or goblets as a compound leg exercise ? 
 
Regards strength I'm weak compared to most other women, difficult to ignore but there's not a lot I can do bar carry on doing the best I can. Doesn't seem to harm me when I'm on stage. 




You have an excellent point.
I hesitated several times before pressing the 'submit post' button for fear of that comment appearing sexist. It was not meant to be. Teenagers could lift more than I can. Of either sex.
I think what I meant was, I am what I am, not a masculine man, not a butch man, so will never be strong. I will take your advice and continue to do the best I can do and strive for the body that makes me feel happy. That's why I train. Not to lift heavy poundages but rather to look a certain way.
As for squats, loved 'em in my youth. Remember throwing up between sets. In a weird way I'm a little proud of that. Training in makeshift gym at home for now as that is best for me in current lifestyle, so need to invest in squat rack. Will check on eBay. At the moment all I am doing for legs is leg extensions and leaving hamstrings to be trained through deadlifts. 
#27
Eugene
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Re: Mid-life crisis 2016/10/31 21:59:11 (permalink)
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Two smooth [not in a good way!) pics from Saturday. And I'm tensing that belly for all it's worth! Man boob central with a side order of fatty deposits. The most pathetic male chest on gods green earth?
 
 
 
 
 
post edited by Eugene - 2016/10/31 22:03:03

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#28
Eugene
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Re: Mid-life crisis 2016/10/31 22:18:44 (permalink)
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31/10/16
Chest:
Incline barbell bench press to warm-up:
20kgs x 15 reps.
30x12
40x8
 
Incline Dumbells:
12kgs x 12 reps
20x12
25x6
20x9
15x10
 
Flat Dumbells:
17kgs x 9 reps
17x6failure
 
Incline flyes
15kgs x 8 reps
15x7f
10x12
10x12
 
Quads:
Leg extension:
20kgs x 15
30x15
50x10
60x10
Then the damn thing broke.
 
Diet 31/10/16
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.
WORKOUT
Protein shake immediately after.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Mid-morning:
Apple, meal replacement bar.
CAL: 63. C: 14.8. F: 0.2. P: 0.5.
CAL: 205. C: 20. F: 6.7. P: 13.
Chicken breast, 100g pasta, 100g Thai red curry sauce.
CAL: 700. C: 100. F: 14.1. P: 57.6.
Mid-afternoon: Protein shake
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Dinner: 160g chicken strips, 200g yams, 100g broc [yams cooked using half tablespoon coconut oil]
CAL: 570.4. C: 50.48. F: 10.37. P: 48.03.
Late evening: Meal replacement bar.
CAL: 205. C: 20. F: 6.7. P: 13.
TOTAL: 2604.4. C: 240.51. F: 71.41. P: 205.92
 
NOTE: Very hungry.
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Branch666
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Re: Mid-life crisis 2016/11/01 08:58:06 (permalink)
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I train shoulders seperate and split legs up abit, normally calves at the end both a chest and a back day (so calves twice a week) and then a full leg day a seperate day. It's helped massively. Iv had to bin nearly all my trousers in the last few months as they don't fit anymore!
post edited by Branch666 - 2016/11/01 08:59:41
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Eugene
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Re: Mid-life crisis 2016/11/01 22:52:45 (permalink)
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Branch666
I train shoulders seperate and split legs up abit, normally calves at the end both a chest and a back day (so calves twice a week) and then a full leg day a seperate day. It's helped massively. Iv had to bin nearly all my trousers in the last few months as they don't fit anymore!



This is a good idea. Maybe not calves twice a week for me but certainly separate.
 
Today - fasted cardio: 15min stationary bike. 10km. Heart rate 125-130bpm.
 
Nutrition:
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.
Mid-morning:
Apple, Protein shake
CAL: 63. C: 14.8. F: 0.2. P: 0.5.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Lunch:
Chicken breast, 100g pasta, 100g Thai red curry sauce.
CAL: 700. C: 100. F: 14.1. P: 57.6.
Mid-afternoon:
Meal replacement bar.
CAL: 205. C: 20. F: 6.7. P: 13.
Dinner: 
Frying steak 262g, 200g yams in cajun, 200g vegetables, tablespoon coconut oil.
CAL: 704.75. C: 46.8. F: 36. P: 61.
Mid-evening:
Protein shake
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
TOTAL: 2533.75. C: 216.83. F: 90.34. P: 205.89.
 
NOTES: Carbs too high for my liking. Not sure my love handles are going to disappear with that many carbs, despite training. Need to reevaluate TDEE as put on 13.8lbs since October 14.
 
 
#31
Eugene
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Re: Mid-life crisis 2016/11/02 22:07:38 (permalink)
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02/11/16
Back/Biceps/calves:
BARBELL ROWS:
20kgs x 15 reps
40x15
60x12
70x8
74x8
60x10
DEADLIFTS:
80x6
102x6
104x8
BICEPS: EZ-CURL:
10x15
25x12
35x8
37x6
DBELL CURLS:
10x10
15x8
17x7 drop set hammer curls 10x12
CALVES: SEATED RAISES
20x20
40x25
60x20
60x20
NUTRITION:
Breakfast: 50g oats in water. Tablespoon peanut butter: CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
4 whole scrambled eggs: CAL: 500. C: 4.03. F: 29.78. P: 27.05.
WORKOUT
Protein shake: CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Mid-morning: Apple: CAL: 63. C: 14.8. F: 0.2. P: 0.5. My Protein brownie: CAL: 287. C: 27. F: 9.7. P: 23.
Lunch: Musclefood chicken breast in blackened cajun, 200g yams in half tablespoon coconut oil, 100g broccoli.
CAL: 578. C: 51. F: 9.6. P: 50.
Dinner: Pasta bolognese. CAL: 560. C: 41.20. F: 28.80. P: 32.
Mid-evening: Meal replacement bar: CAL: 205. C: 20. F: 6.7. P: 13.
Before bed: Miscellar casein shake: CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: 2637. C: 189.03. F: 96.08. P: 202.75.
 
At 183.8lbs my TDEE must have changed. However, the site I used before [http://www.iifym.com/tdee-calculator/] suggests it is the same: 2499.
 
 
#32
Eugene
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Re: Mid-life crisis 2016/11/03 23:08:40 (permalink)
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Been having problems with right shoulder. Reared its head again from years ago. Prescribed anti-inflammatories and heavy painkillers. Not needed them recently. Shoulder began playing up again today and, perhaps stupidly, I trained through it this evening, knowing I could not train again until Sunday. Goodness knows what tomorrow morning will bring...just hope I can move it.
 
03/11/16:
Chest:
Incline D-Bells: 
10kgs x 15 reps
15x12
25x6
20x10
Flat D-Bells:
20x6
15x12
17x12
17x10
Flat Flyes:
10x12
15x10
15x10
Shoulders;
Side laterals:
10x12
12x10
14x12
10x10drop set
Bent lats [rear]
10x12
10x12
10x12
Triceps:
Lying extensions:
14x12
25x8 [shoulder pain]
15x10
15x10
15x12
NUTRITION:
Breakfast: 50g oats in water. Tablespoon peanut butter: 
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
4 whole scrambled eggs: 
CAL: 500. C: 4.03. F: 29.78. P: 27.05.
Mid-morning: Apple: 
CAL: 63. C: 14.8. F: 0.2. P: 0.5.
My Protein brownie:
CAL: 287. C: 27. F: 9.7. P: 23.
Lunch: Chicken breast, 50g brown rice:
CAL: 326.5. C: 30.15. F: 1.85. P: 46.6.
Mid-afternoon: My Bar Zero [My protein]:
CAL: 198. C: 2.6. F: 6.2. P: 20.2
Dinner: Chicken breast, 100g brown pasta, 250g Spanish chicken sauce:
CAL: 641.9. C: 83.35. F: 6.6. P: 56.95.
WORKOUT
Protein shake: CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Meal replacement bar: CAL: 205. C: 20. F: 6.7. P: 13.
Before bed: Miscellar casein shake: CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: 2665.4. C: 212.93. F: 72.33. P: 244.5.
#33
Eugene
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Re: Mid-life crisis 2016/11/04 22:12:41 (permalink)
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Rest day. Light ab work.
Breakfast: 
50g oats in water. Tablespoon peanut butter: 
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Two boiled eggs:
CAL: 155. C: 1.12. F: 10.61. P: 12.58.
Double whey shake:
CAL: 184. C: 2.8. F: 0.4. P: 44.6.
MID-MORNING:
My Protein brownie:
CAL: 287. C: 27. F: 9.7. P: 23.

LUNCH:
Chicken breast, 100g brown pasta, 250g Spanish chicken sauce:
CAL: 641.9. C: 83.35. F: 6.6. P: 56.95.

MID-AFTERNOON
Double whey shake:
CAL: 184. C: 2.8. F: 0.4. P: 44.6.
EARLY-EVENING:
My Bar Zero [My protein]:
CAL: 198. C: 2.6. F: 6.2. P: 20.2

DINNER:
Dinner: 160g chicken strips, 200g yams, 100g broc [yams cooked using half tablespoon coconut oil]
CAL: 570.4. C: 50.48. F: 10.37. P: 48.03.

SNACK:
My Bar Zero [My protein]:
CAL: 198. C: 2.6. F: 6.2. P: 20.2

BEFORE BED: Miscellar casein shake:
CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: CAL: 2740.3. C: 202.35. F: 58.58. P: 305.06.
NOTES: Something wrong with these meal plans. Aside from stupidly high protein today, which is a hiccup, carbs too hgih for me and calories need to hit 3000. My TDEE is 2499. I want a clean bulk.
#34
Eugene
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Re: Mid-life crisis 2016/11/07 19:23:53 (permalink)
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07/11/16: Weighed myself today: 185.8lbs. Look fat and smooth and overweight.
Breakfast: 50g oats, 15g peanut butter
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Four whole eggs scrambled.
CAL: 399. C: 3.91. F: 30.42. P: 26.02.
WORKOUT
Whey shake: CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Lunch: Chicken breast, 100g pasta, 100g hunter’s chicken sauce, half tablespoon coconut oil.
CAL: 769.5. C: 92.5. F: 10.3. P: 57.3
Mid-afternoon:
50g walnut halves
CAL: 366. C: 4. F: 32. P: 8.
Whey shake: CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Late afternoon: My Protein Brownie.
CAL: 287. C: 27. F: 9.7. P: 23.
Dinner: Chicken breast in blackened cajun, 200g yams in half tablespoon coconut oil, 100g brocolli
CAL: 578. C: 51. F: 9.6. P: 50.
Late evening: Protein bar.
CAL: 198. C: 2.6. F: 6.2. P: 20.2
Before bed: Miscellar Casein shake:
CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: CAL: 3133.5. C: 213.41. F: 110. P: 264.2

#35
Eugene
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Re: Mid-life crisis 2016/11/07 19:31:14 (permalink)
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Training.
06/11/16:
Quads: Landmine Squats:
20kgs x 10 reps
20x10
30x10
30x10
35x10
BACK: Barbell rows:
40kgs x 12 reps
80x8
82x8
84x6
DEADLIFTS
84x3
110x5
110x3 [need straps]
BICEPS: EZ-CURLS:
10kgs x 15reps
40x8
42x6
35x8
Standing hammer curls:
10x8
10x10
10x10
 
07/11/16:
CHEST: Incline dumbbell press:
10 kgs x 12 reps
15x12
19x10
21x10
25x3 [failure]
FLAT FLYES:
10x10[shoulder pain]
12x12
14x12
16x10
18x10
SHOULDERS: Side laterals:
10x10
12x10
14x10
16x8 drop set 10x10
Bent lats:
10x12
10x12
10x15[failure].
 
#36
Eugene
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Re: Mid-life crisis 2016/11/07 21:44:47 (permalink)
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Think plan becoming clearer the further into it I get. EG. Three-way split; 1: Chest and shoulders. 2: Back and biceps. 3: Quads and triceps.
Just hope I'm training enough. Certainly feel like I am.
May be need to increase cardio as not keeping up with doing that on 'rest' days at the moment.
#37
Eugene
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Re: Mid-life crisis 2016/11/08 19:54:28 (permalink)
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08/11/16
‘Rest’ day. Light ‘fasted’ cardio. Stationary bike. 15mins. 10km. Heart rate: 130 approx.

Breakfast:
50g oats, 15g peanut butter
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Four whole eggs scrambled.
CAL: 399. C: 3.91. F: 30.42. P: 26.02.
Mid-morning:
50g walnut halves
CAL: 346. C: 3. F: 33. P: 9.5
Whey shake
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Lunch:
6oz fillet steak, 200g yams, 100g brocolli, half tablespoon coconut oil.
CAL: 491.8. C: 62.4. F: 11.01. P: 38.28.
Mid-afternoon:
Whey shake
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Late afternoon: My Protein Brownie.
CAL: 287. C: 27. F: 9.7. P: 23.
Dinner: Chicken breast, 100g pasta, 100g hunter’s chicken sauce, half tablespoon coconut oil.
CAL: 769.5. C: 92.5. F: 10.3. P: 57.3
Late evening: Protein bar.
CAL: 198. C: 2.6. F: 6.2. P: 20.2
Before bed: Miscellar Casein shake:
CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: 3027.3. C: 223.81. F: 112.13. P: 253.8.

#38
Eugene
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Re: Mid-life crisis 2016/11/09 19:47:40 (permalink)
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09/11/16
Breakfast:
50g oats, 15g peanut butter
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Four whole eggs scrambled.
CAL: 399. C: 3.91. F: 30.42. P: 26.02.
WORKOUT
Whey shake
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
50g walnut halves
CAL: 346. C: 3. F: 33. P: 9.5
Lunch:
6oz fillet steak, 200g yams, 100g brocolli, half tablespoon coconut oil.
CAL: 491.8. C: 62.4. F: 11.01. P: 38.28.
Mid-afternoon:
200g Greek yoghurt [natural]
CAL: 250. C: 9.2. F: 20. P: 8.2.
Late afternoon:
My Protein Brownie: CAL: 287. C: 27. F: 9.7. P: 23.
Dinner:
Chicken breast, 100g pasta, 100g hunter’s chicken sauce, half tablespoon coconut oil.
CAL: 769.5. C: 92.5. F: 10.3. P: 57.3
Late evening:
Protein bar.
CAL: 198. C: 2.6. F: 6.2. P: 20.2
Before bed:
Miscellar Casein shake:
CAL: 107. C: 1.2. F: 0.5. P: 26.
TOTAL: 3185.3. C: 231.61. F: 131.93. P: 239.7.

Back:
BB Rows:
40kgs x 12 reps
60x12
80x8
85x6
65x10
65x10
DEADLIFTS
100 kgs x 6 reps
110x6
112x6
EXTRA CHEST
Flat flyes:
10kgs x 12
15x15
15x15
15x10
BICEPS:
EZ-Curls:
10kgs x 12 reps
41x8
41x6
37x6
Seated dumbbells:
15kgs x 7
15x8
15x8


#39
Eugene
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Re: Mid-life crisis 2016/11/11 11:38:03 (permalink)
0
10/11/16
QUADS:
Landmine squats:
30kgs x 10 reps
40x10
41x10
50x6
45x10
45x10
TRICEPS:
Extensions:
10kgs x 15 reps
14x12
16x10
20x10
22x8
Close grip bench:
22 kgs x 15
35x8
35x12
37x12
#40
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