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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Chrissyontest Muscle Building and Carnivore Diet Log

Workout 4: Legs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Deadlift - 3x5 - (441lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (151lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (151lb)

#4. Back Squat - 3x5 - (380lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (223lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (91lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (228lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (434lb)

Cardio 15 mins

IMG-20240112-WA0012.jpg

IMG-20240112-WA0009.jpg

IMG-20240112-WA0008.jpg

Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops
IMG-20240125-WA0000.jpg
 
chrissyontest said:
Workout 4: Legs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Deadlift - 3x5 - (441lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (151lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (151lb)

#4. Back Squat - 3x5 - (380lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (223lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (91lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (228lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (434lb)

Cardio 15 mins

View attachment 14068
View attachment 14069
View attachment 14070
Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops
View attachment 14071
Click to expand...
Nice one 👍
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (187lb)

#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (89lb)

#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (85lb)

#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (89lb)

#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (40lb)

Cardio 15 mins

IMG-20240301-WA0005.jpg

IMG-20240301-WA0004.jpg

IMG-20240301-WA0008.jpg

Diet
Breakfast: Bacon and eggs
Lunch: Grilled chicken tenders
Snack: Steak bites
Dinner: Prime rib

Bacon and eggs anyone?!
IMG-20240708-WA0002.jpg
 
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (192lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (76lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (154lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (88lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (101lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (100lb)

IMG-20240226-WA0001.jpg


Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties

Steak and eggs anyone?!
IMG-20240412-WA0002.jpg
 
Workout 3: Arms & Abs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (214lb)

#2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (35lb)

#3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (123lb)

#4. Lying Leg Raise - 3x20, 15, 15 (R: 90 sec)

#5. Cable Crunch - 3x20, 15, 15 (R: 90 sec) - (135lb)

#6. Barbell Curl - 3x20, 15, 15* (R: 90 sec) - (122lb)

#7. Hammer Curl - 3x20, 15, 15+ (R: 90 sec) - (71lb)

#8. Cable Curl - 3x20, 15, 15^ (R: 90 sec) - (133lb)

Cardio 15 mins
IMG-20240324-WA0005.jpg

IMG-20240219-WA0009.jpg


Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak

IMG-20240415-WA0001.jpg
 
Last edited:
Workout 4: Legs

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Deadlift - 3x5 - (441lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (151lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (151lb)

#4. Back Squat - 3x5 - (380lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (223lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (91lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (228lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (434lb)

Cardio 15 mins

IMG-20240626-WA0004.jpg

IMG-20240626-WA0003.jpg

Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines
Dinner: Bone broth and roasted chicken

IMG-20240324-WA0008.jpg
 
Workout 1: Chest & Side Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (187lb)

#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (89lb)

#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (85lb)

#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (89lb)

#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (40lb)

Cardio 15 mins

IMG-20240116-WA0002.jpg


Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Tuna
Dinner: Bison burgers

IMG-20240229-WA0000.jpg
 
this is how training should be done every time
 
keep up the good work on the training
 
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