The natty life

[tomleegolf]

My eats yesterday

Meal 1 3am: 300ml milk, 1 serving Awesome Mass

C 48g P 36g F 16g Cals: 480

Meal 2 8am: 300ml milk, 50g rolled oats, 150g chicken quarter with skin with 50g sage & onion stuffing

C 55g P 60g F 45g Cals: 865

Meal 3 11:30am: Uncle Bens brown rice chicken flavour 250g, 160g can Chop chop chicken in lite mayo, 400ml milk, One square meal

C 190g P 75g F 44g Cals: 1456

Meal 4 4pm: 300ml grapefruit juice, 100g fried potato, 4 chicken nuggets, 1 medium banana

C 83g P 14g F 15g Cals: 523

Meal 5 5pm: 6x nut bars (no coating)

C 69g P 33g F 59g Cals: 939

Meal 6 6pm: 450g lamb shoulder chops (bone weight included, fat removed), 400g baked potato, 200mls milk

C 94g P 84g F 36g Cals: 1036

Meal 7 8pm: 6x size 7 whole eggs, mixed veges, 200ml milk

C 15g P 48g F 46g Cals: 666

Total C 554g P 350g F 261g Cals: 5965

[tomleegolf]

Tuesday - Quads, hamstrings and calves

Stiff legged deadlifts

20kg x12

40kg x12

60kg x14

80kg x12, 3 sets

60kg x12, 2 sets

Leg press

150kg x15

200kg x12

240kg x12

280kg x12

Started to get really nauseous and dizzy

Squat

60kg x12

100kg x10, 3 sets

Hyperextensions

10kg x15, 5 sets

Leg extensions superset with lunges

x12, BW x30 paces, 3 sets

Standing calf raises

150lbs x15, 12, 12, 12, 12

The leg press machine at the gym is built for tall people so unless you're 5"10 or over, you can't really use it. Me being 5"7, I had to calf raise the carriage to unlock it. It was possible with the lighter weights but I had to stop because once I reached a decent weight, I couldn't calf raise it off anymore. Sux

Doing squats I was nauseous and dizzy as hell for some reason. As a result, I wasn't able to go as hard as I should have. Legs got pumped by the end though.

73.60kgs bodyweight today.

[Northland Powah]

The leg press machine at the gym is built for tall people so unless you're 5"10 or over, you can't really use it. Me being 5"7, I had to calf raise the carriage to unlock it. It was possible with the lighter weights but I had to stop because once I reached a decent weight, I couldn't calf raise it off anymore. Sux

Possibly start from the pins at the bottom?

[tomleegolf]

The leg press machine at the gym is built for tall people so unless you're 5"10 or over, you can't really use it. Me being 5"7, I had to calf raise the carriage to unlock it. It was possible with the lighter weights but I had to stop because once I reached a decent weight, I couldn't calf raise it off anymore. Sux

Possibly start from the pins at the bottom?

Yeah but it's hard to start from the bottom with maximal weights, thanks for the suggestion anyway

Thursday Shoulder and tris

Barbell shoulder press

20kg x15

30kg x12

40kg x15, 7, 4

30kg x8, 8

DB shoulder press

20kg x8, 8, 6

15kg x10, 10

Lateral raises

10kg x12, 10, 8

8kg x10, 9

Front raises

5kg x12, 12, 12

Close grip bench

40kg x15

60kg x10, 8

50kg x10, 8, 7

Overhead DB tricep ext.

20kg x15, 3 sets

Cable lateral raises

7.5 x10, 2 sets

Dragon flags

BW x8, 6

74.15kg post workout

[tomleegolf]

Friday back and biceps

Pullups

BW x12, 5, 4, 4, 3

Barbell rows

40kg x15, 12, 10, 10

Cable row superset with lat pulldowns

105lbs x10, 75lbs x10, 3 sets

Straight arm pulldown superset with single arm cable row

x10, x10, 3 sets

Rear delt raises

8kg x12, 3 sets

EZ bar curls

27kg x10, 8

22kg x10, 8, 8

Incline curls

8kg x10, 2 sets

Hammer curls

8kg x10, 3 sets

Rear delt raises

5kg x15, 3 sets

Jogging

10 mins

73.15kg bodyweight today. Didn't eat much yesterday and today due to busy work schedule.

[tomleegolf]

Monday chest and tris, bis

Flat barbell bench

20kg x15

40kg x15

60kg x12

80kg x8, 5, 5

60kg x10, 8

Incline DB bench

25kg x8, 4

20kg x8, 7

Dips

BW x10, 8, 8

Pec dec superset with Skullcrushers

x12, x12, 3 sets

DB flyes

12.5kg x12, 3 sets

Cable crossovers superset with Tricep pushdown

x12, x15, 4 sets

Rotator cuff exercises

2 sets

EZ bar curls

17kg x15, 12, 12, 12

Hammer curls

8kg x10, 3 sets

Jogging

10 minutes

75.30kg bodyweight today

[jimmybro1]

My eats yesterday

Meal 1 3am: 300ml milk, 1 serving Awesome Mass

C 48g P 36g F 16g Cals: 480

Meal 2 8am: 300ml milk, 50g rolled oats, 150g chicken quarter with skin with 50g sage & onion stuffing

C 55g P 60g F 45g Cals: 865

Meal 3 11:30am: Uncle Bens brown rice chicken flavour 250g, 160g can Chop chop chicken in lite mayo, 400ml milk, One square meal

C 190g P 75g F 44g Cals: 1456

Meal 4 4pm: 300ml grapefruit juice, 100g fried potato, 4 chicken nuggets, 1 medium banana

C 83g P 14g F 15g Cals: 523

Meal 5 5pm: 6x nut bars (no coating)

C 69g P 33g F 59g Cals: 939

Meal 6 6pm: 450g lamb shoulder chops (bone weight included, fat removed), 400g baked potato, 200mls milk

C 94g P 84g F 36g Cals: 1036

Meal 7 8pm: 6x size 7 whole eggs, mixed veges, 200ml milk

C 15g P 48g F 46g Cals: 666

Total C 554g P 350g F 261g Cals: 5965

Your macro's are crazy!

Metabolism must be nuts!

[tomleegolf]

Your macro's are crazy!

Metabolism must be nuts!

Need to eat moar

[tomleegolf]

Tuesday Legs

Back squat (barbell)

20kg x12

60kg x12

80kg x10

100kg x8

120kg x8 (belt)

140kg x12 (belt and knee wraps)

160kg x8 (belt and knee wraps)

Stiff legged deadlift

60kg x12, 4 sets

Front squats

80kg x8, 3 sets

Hyperextensions

10kg x18, 15, 15 dropset BW x5

Leg extensions superset with BW lunges

x12, x30, 3 sets

75.85kg bodyweight today.

Killer leg workout. Legs were so pumped. 8 reps with 160kgs is a PB for me, best before is 5 reps. I think I could've done two more reps if I really went to failure but didn't want to risk injuring my back again. The lunges had me crawling afterwards. Good stuff!

[tomleegolf]

Thursday shoulders and abs

Barbell press

20kg x12

40kg x10

50kg x7

40kg x8

30kg x8, 8, 8

Arnold press

15kg x12, 5 sets

Lateral raises superset with front raises

9kg x12, 5kg x8, 3 sets

Close grip bench

50kg x15, 12, 10

Cable lateral raise

x12, 3 sets

OH dumbbell extension

20kg x10, 8

15kg x12

Tricep pushdowns

x20, 18, 15

Rotator cuffs

2 exercises, 2 sets each

Abs 10 mins

76.20kgs bodyweight today.

Shoulders have been giving me grief lately. Doing the barbell press, my rotator cuffs were fatiguing almost immediately and so it was hard to continue. I think there is some impingement in the shoulder area as well. I will start doing some rotator cuff exercises twice a week from now.

Shoulders were algood with the arnold press and delts got a good pump so I might make that my main exercise from now.

[tomleegolf]

Natty

[tomleegolf]

Monday - Chest

Bench press

20kg x20

40kg x15

60kg x12

80kg x5

90kg x8 (PB)

100kg x1 + 1 forced rep (PB)

80kg x6 Dropset

60kg x10 dropset

Incline bench DB

25kg x10, 8, 6, 6

Machine decline press

x10, 8, 8

Incline flyes

15kg x12, 3 sets

Skullcrushers

20kg x15, 12, 12

Cable flyes superset with tricep pushdown

x10, x20, 3 sets

EZ bar curl

27kg x12, 10, 8

17kg x10, 10

Hammer curl

10kg x12, 3 sets

Cable curl

x10, 3 sets

Cable flyes

x10, 3 dropsets

Rotator cuffs

Abs

10 mins jogging

75.8kgs today.

[jimmybro1]

Your macro's are crazy!

Metabolism must be nuts!

Need to eat moar

I had too :pfft:

[tomleegolf]

Your macro's are crazy!

Metabolism must be nuts!

Need to eat moar

I had too :pfft:

That's old hahaha, I've watched that several times already lol.

[jimmybro1]

Yeah I seen it awhile ago, but I thought it was appropriate with the number of cals your downing!

[icecream]

Jealous of your calorie intake, I want to eat more BUT IT'S SO HARD.

[tomleegolf]

Jealous of your calorie intake, I want to eat more BUT IT'S SO HARD.

And a wild icecream appears...

LOL, are you on dat dere summer bulk as well?

[icecream]

Just trying to eat enough so my teeny muscles stay on board :pfft:

[tomleegolf]

Natty

[tomleegolf]

Natty

[jimmybro1]

Solid squats mate!

[tomleegolf]

Natty

[tomleegolf]

Natty

[tomleegolf]

Natty

[tomleegolf]

Natty