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    37,563

    Just checking in. Hope you're doing alright mate?...

    Just checking in. Hope you're doing alright mate? Let me know how you're getting on
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Got 12 hour shifts today and tomorrow back to...

    Got 12 hour shifts today and tomorrow back to back so had to get a quick workout in today before work

    Bench press 1x3 @ 208lbs
    1x2 @ 212lbs
    1x5 @ 192lbs
    1x10 @ 162lbs

    Chin ups 1x3 + 60lbs...
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Lower body workout Squats 1x5 @ 162lbs 1x5 @...

    Lower body workout

    Squats 1x5 @ 162lbs
    1x5 @ 212lbs
    1x5 @ 280lbs
    Calf raises with 2 second pause 1x15 @ 280lbs
    1x12 @ 280lbs
    Barbell good mornings 1x6 @ 162lbs
    1x6 @ 184lbs
    1x6 @ 204lbs
  • Just to add to what Suffolk said. Muscle building...

    Just to add to what Suffolk said. Muscle building is difficult. You're not going to gain it by being lazy. Unfortunately you're going to have to work hard and also pay attention to your nutrition. If...
  • I don't like either. Icf too much volume for a...

    I don't like either. Icf too much volume for a beginner and starting strength is made by a fat bloke who talks about drinking a gallon of milk to make gains. Out of the 2 I would pick starting...
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Todays workout Bench press 1x3 @ 208lbs 1x2 @...

    Todays workout
    Bench press 1x3 @ 208lbs
    1x2 @ 208lbs
    1x1 @ 212lbs
    1x6 @ 188lbs
    Chin ups 1x5 + 45
    1x14 bodyweight
    Pull ups 1x10 bodyweight
    Decline diamond push ups 1x11
    Bent over row with...
  • Nothing wrong with salami nuts and chocolate...

    Nothing wrong with salami nuts and chocolate milk. A dirty bulk is when you eat in a massive surplus of calories. It has nothing to do with what foods you choose. Get out of the mindset of having to...
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Todays workout Bench press 3x2 @ 208lbs 1x7 @...

    Todays workout
    Bench press 3x2 @ 208lbs
    1x7 @ 182lbs
    Chin ups + 55lbs (4,3,3)
    Pull ups bw 1x10
    Decline push ups 1x20
    Barbell row with pause 1x8 @ 182lbs
    RKC plank to failure

    Current...
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    15
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    Throw some garlic sauce on aswell!

    Throw some garlic sauce on aswell!
  • Replies
    15
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    950

    Completely agree. Pizza is what separates the...

    Completely agree. Pizza is what separates the women from the men. Isn't that right xpiro
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    6
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    829

    You're not in a calorie deficit if you're not...

    You're not in a calorie deficit if you're not losing weight. How long have you stalled in weight for?
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Bench press 1x3 @ 202lbs 1x2 @ 208lbs 1x3 @...

    Bench press
    1x3 @ 202lbs
    1x2 @ 208lbs
    1x3 @ 202lbs
    1x6 @ 182lbs
    Chin ups 3x3 + 55lbs
    Chin ups
    bw 1x12
    Pull ups
    bw 1x8
  • This right here op. @coachcalande I don't think...

    This right here op. @coachcalande I don't think I've ever seen a post from you that I disagree with
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Today's workout Bench press 1x5 @ 192lbs 1x3 @...

    Today's workout
    Bench press 1x5 @ 192lbs
    1x3 @ 202lbs
    1x7 @ 178lbs
    Chin ups 1x5 + 45lbs
    1x11 bw
    Pull ups 1x8 bw
    Squats 1x5 @ 270lbs
    1x8 @ 244lbs
    1x10 @ 222lbs
  • I'm not sure mate. What particular goals have you...

    I'm not sure mate. What particular goals have you got? Whatever you pick though. Don't be going over 8 rpe though or you will shrivel and die ;)
  • Thread: Safcpauls log

    by safcpaul
    Replies
    13
    Views
    848

    Today's workout Bench press 1x4 @ 192lbs 1x6 @...

    Today's workout
    Bench press 1x4 @ 192lbs
    1x6 @ 178 lbs
    1x8 @ 162 lbs
    Chin ups 1x5 + 45lbs
    1x10 @ bw
    Pull ups 1x8 bw
    Squats 1x5 @ 264lbs
    1x7 @ 240lbs
    1x10 @ 218lbs
  • Replies
    6
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    1,085

    Just to add to what Suffolk has said. I never get...

    Just to add to what Suffolk has said. I never get doms in my shoulders but they're one of my stronger bodyparts
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    57
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    4,983

    Couldn't agree more

    Couldn't agree more
  • Replies
    57
    Views
    4,983

    Youve definitely made progress judging by your...

    Youve definitely made progress judging by your pictures but your lifts are really low for 2 and a half year of lifting. You need to do something about that because progressive overload is the main...
  • Why would you suggest eating lots of cheese and...

    Why would you suggest eating lots of cheese and nuts to somebody looking to be in a calorie deficit? Lol
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