Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
LOLMisc.

Lift for your Khan (The G3NGHIS LOG)9074

Dukenhiemer private msg quote post Address this user
OP PROVIDES
Post 51 IP   flag post
G3NGHIS private msg quote post Address this user
Quote:
Originally Posted by Dukenhiemer
OP PROVIDES


I'm thinking that a new video will be coming very soon!

Today's workout focus on some back width, just trying to get back in the swing of more refined things

Weighted Pull ups

10 of Body Weight
+ 10 x 8
+ 20 x 5

Row Attachment on Lat Pullddown

145 x 8
130 x 7
115 x 5

Shrugs Plated Seated

35 x 15
35 x 15
45 x 12
45 x 12

Iso Shrugs

50 x 10
50 x 10
45 x 10
45 x 10

Shrugs Barbell

95 x 15
115 x 15
135 x 12

Reverse Curls

35 x 8
35 x 8

Obliques

25 x 15
35 x 15
45 x 15

I think that was all I did LOL




Worried that my caloric surplus might be a bit too much. I'm up around 154 pounds now. I don't want to feel fat. Feel the need to drink bleach to lose weight.
Post 52 IP   flag post
G3NGHIS private msg quote post Address this user
Been working out, I have been far more active on My Fitness Pal, which I think it more important than logging my workouts. I hope to complete a video this week. Have refined a few things in my plan and want to share what I am doing moving forward.

1. Enjoying MyFitnessPal Buddy
2. Have changed P.H.A.T. Lower Body to Tom Pratz Leg Workout, did it today and even though they are similar, by diving everything into two sets, I put more into each one.




3. Have re-introduced actual rows into my workout, had stopped doing them post hernia. Did some on Sunday, felt great.
4. Trying to find some more ways to get carbs into my diet. Got some sweet potatoes and will be introducing into my meals tonight!
Post 53 IP   flag post
eventheodds1 private msg quote post Address this user
Add eventheodds1 on myfitnesspal.

I dont miss my macros
Post 54 IP   flag post
IrishGymSheep private msg quote post Address this user
Also Quinoa is pronounced Keen Wa
Post 55 IP   flag post


Dukenhiemer private msg quote post Address this user
Holy volume. It might be wise to break that down into a few days. I think that is too much volume for someone who is natural.
Post 56 IP   flag post
G3NGHIS private msg quote post Address this user
It is two sets per lift, it looks like 4

So it is one set of power, then one set of hypertrophy
Post 57 IP   flag post
Dukenhiemer private msg quote post Address this user
8-12x 5-20 on squat is a lot of volume. You could do that alone and see good results my man.
I'm just saying be careful! High volume squats are one of the quickest ways for me to burnout. Same goes for heavy squats, they are a very physically and mentally demanding lift!
Post 58 IP   flag post
G3NGHIS private msg quote post Address this user









Just trying to eat as much as possible and give it my all in workouts. I think my traps are looking better and my forearms too. I think everything else will improve with time. Worried about my shoulders mainly because I feel like P.H.A.T. does not help them as much as they should at time. Meeehhh
Post 59 IP   flag post
tamere01 private msg quote post Address this user
Traps definatly look like they improved from you're old pics.
And with you shoulders you could always add a few excercises on chest and arms day so your hitting them more
Post 60 IP   flag post
shannowman private msg quote post Address this user
Forearms and arms in general are looking good!
Post 61 IP   flag post
G3NGHIS private msg quote post Address this user
Thanks buddies, tryna to get bigger for da people!
Post 62 IP   flag post
Dexdbest private msg quote post Address this user
Mirin
Post 63 IP   flag post
david12345676 private msg quote post Address this user
op delivers beyond expectations.!!!!
Post 64 IP   flag post
G3NGHIS private msg quote post Address this user
Thanks newly added Facebook friend and my favorite African of all time.
Post 65 IP   flag post
Dukenhiemer private msg quote post Address this user
Arms are looking legit man! I'm digging the whole ginger thing too.
Post 66 IP   flag post
BRANDON_12 private msg quote post Address this user
Looking good definitely seeing some progress!! Keep it up dude.
Post 67 IP   flag post
340764 67 17
destitute