Approved Log Chrissyontest Muscle Building and Carnivore Diet Log

[chrissyontest]

Workout 4: Legs

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

#1. Deadlift - 3x8 - (446lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (156lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (156lb)

#4. Back Squat - 3x8 - (385lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (228lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (96lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (233lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (439lb)

Cardio 15 mins

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

 

[chrissyontest]

keep up the good work man we're proud of you

Thank you Sir

 

[chrissyontest]

good job on the volume you're getting some good results

Thank you Sir

 

[chrissyontest]

glad to see your workouts have been on point

Thank you Sir

 

[chrissyontest]

keep up with the diet and keep the pictures coming

Thanks for the word of advice Sir

 

[chrissyontest]

these workouts are definitely hardcore

 

[chrissyontest]

looking really good man you're on your way

Thank you Sir

 

[chrissyontest]

nice volume keep it up

Thank you Sir

 

[chrissyontest]

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) - (197lb)

#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (99lb)

#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (95lb)

#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (99lb)

#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (49lb)

Cardio 15 mins

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

 

[chrissyontest]

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) - (202lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (86lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (164lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (98lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (111lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (110lb)

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

 

[chrissyontest]

Workout 3: Arms & Abs

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

#1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (219lb)

#2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (40lb)

#3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (128lb)

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

#5. Cable Crunch - 3x20, 15, 15 (R: 90 sec) - (140lb)

#6. Barbell Curl - 3x20, 15, 15* (R: 90 sec) - (127lb)

#7. Hammer Curl - 3x20, 15, 15+ (R: 90 sec) - (76lb)

#8. Cable Curl - 3x20, 15, 15^ (R: 90 sec) - (138lb)

Cardio 15 mins

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

 

[chrissyontest]

Workout 4: Legs

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

#1. Deadlift - 3x10 - (446lb)

#2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (161lb)

#3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (161lb)

#4. Back Squat - 3x10 - (385lb)

#5. Leg Extension - 3x20, 15, 15+ (R: 90 sec) - (233lb)

#6. Dumbbell Side Lunge - 3x20, 15, 15 (R: 90 sec) - (101lb)

#7. Seated Calf Raise - 3x20, 15, 15^ (R: 90 sec) - (238lb)

#8. Calf Press - 3x20, 15, 15^ (R: 90 sec) (444lb)

Cardio 15 mins

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon

 

[Austin316]

keep up the good work on this

 

[sambee38]

great training log

 

[BookerTNY]

nice heart and hustle on this one

 

[Arabian]

great updates as always I really enjoy reading this

 

[Zyglamail]

you are doing a great job we're proud of you

 

[chrissyontest]

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) - (197lb)

#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (99lb)

#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (95lb)

#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (99lb)

#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (49lb)

Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops

 

[Shrine]

you are a beast nobody's gonna stop you

 

[chrissyontest]

you are doing a great job we're proud of you

Thank you Sir