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Progress & Goals
151.2 Lbs.
LEAN BODY MASS
28.8 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Delts/tri's workout #1
dumbell press -5 sets, last 2 drop sets
dumbell rear delts - 7 sets, last 3 drop sets
barbell shrugs - 4 sets, last 2 drop sets + 2 drop sets later
leaning lateral raise - 2 sets, drop + 2 sets, drop (superset with cable lat raise)
cable lateral raise - 2 sets, drop + 2 sets, drop (superset with leaning lat raises)
cable upright row - 5 sets, last 3 drop sets
lying tricep extension - 3 sets
tricep rope pulldown - 5 drop sets
dips - 4 sets to complete failure
My Nutrition Philosophy View My Full Nutrition Philosophy
Fat loss/muscle building - workout days
Breakfast 6:30am
6 large eggs, 2 yokes
50g (dry) oats with 100mL skim milk and half a pear
Meal 2 9:00am
40 g whey protein shake, 10 almonds
Meal 3 12:00pm
200g green salad
150g steak or chicken or 200g fish
2 x wholegrain wraps (40g carbs all up)
Meal 4 3:00pm
200g broccoli
200g fish
10 almonds
Meal 5 5:00pm (1 hr before workout)
150g chicken
6 rice cakes
Meal 6 5:30pm (30mins before workout)
40g whey protein shake, 30g maltodextrose, 5g creatine
2 x no-doze tablets (200mg caffiene, 20mg vitamin B1)
Meal 7 7:00pm (immediately after workout)
40g whey protein shake, 30g maltodextrose, 5g creatine
Meal 8 7:45pm
200g green salad
150g steak, or chicken, or 200g fish
Meal 9 10:00pm
200g natural yoghurt
handfull of raspberries
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Joog updated his workout program.
dumbell press -5 sets, last 2 drop sets dumbell rear delts - 7 sets, last 3 drop sets barbell shrugs - 4 sets, last 2 drop sets + 2 drop sets later leaning lateral raise - 2 sets, drop + 2 sets, drop (superset with cable lat raise) cable lateral raise - 2 sets, drop + 2 sets, drop (superset with leaning lat raises) cable upright row - 5 sets, last 3 drop sets lying tricep extension - 3 sets tricep rope pulldown - 5 drop sets dips - 4 sets to complete failure
Go to workout programJoog updated his nutrition program.
Breakfast 6:30am 6 large eggs, 2 yokes 50g (dry) oats with 100mL skim milk and half a pear Meal 2 9:00am 40 g whey protein shake, 10 almonds Meal 3 12:00pm 200g green salad 150g steak or chicken or 200g fish 2 x wholegrain wraps (40g carbs all up) Meal 4 3:00pm 200g broccoli 200g fish 10 almonds Meal 5 5:00pm (1 hr before workout) 150g chicken 6 rice cakes Meal 6 5:30pm (30mins before workout) 40g whey protein shake, 30g maltodextrose, 5g creatine 2 x no-doze...
Go to nutrition programVisitor Comments
Joog is now friends with catkitt.