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  1. #121
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 3/5

    weigh in 76 kg

    squats

    10x10
    30x10
    57.5x10
    57.5x10

    barbell curl

    10x10
    10x10
    26x10
    26x10

    row

    10x10
    27.5x10
    52.5x10
    52.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    26x10
    26x10

    Deadlift

    10x10
    22.5x10
    45x10
    45x10

    bench press

    10x10
    22.5x10
    46x10
    46x10





    Cheers,

    StrongBigLean
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  2. #122
    Registered User StrongBigLean's Avatar
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    MEDIUM DAY WEEK 3/5

    weigh in 75 kg

    bench press

    10x10
    20x10
    42.5x10
    42.5x10

    Deadlift

    10x10
    20x10
    40x10
    40x10

    shoulder press

    10x10
    10x10
    22.5x10
    22.5x10

    row

    10x10
    22.5x10
    47.5x10
    47.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    22.5x10
    22.5x10

    squats

    10x10
    25x10
    52.5x10
    52.5x10





    Cheers,

    StrongBigLean
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  3. #123
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    Rep Power: 69
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    LIGHT DAY WEEK 3/5

    squats

    10x10
    22.5x10
    45x10
    45x10

    barbell curl

    10x10
    10x10
    20x10
    20x10

    row

    10x10
    20x10
    42.5x10
    42.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    20x10
    20x10

    Deadlift

    10x10
    20x10
    35x10
    35x10

    bench press

    10x10
    20x10
    37.5x10
    37.5x10





    Cheers,

    StrongBigLean
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  4. #124
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 4/5

    weigh in 76 kg

    bench press

    10x11
    22.5x11
    46x11
    46x11

    Deadlift

    10x11
    22.5x11
    45x11
    45x11

    shoulder press

    10x11
    10x11
    26x11
    26x10*********

    row

    10x11
    27.5x11
    52.5x11
    52.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    26x11
    26x11

    squats

    10x11
    30x11
    57.5x11
    57.5x11





    Cheers,

    StrongBigLean
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  5. #125
    Registered User StrongBigLean's Avatar
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    MEDIUM DAY WEEK 4/5

    weigh in 76.5 kg

    squats

    10x11
    25x11
    52.5x11
    52.5x11

    barbell curl

    10x11
    10x11
    22.5x11
    22.5x11

    row

    10x11
    22.5x11
    47.5x11
    47.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    22.5x11
    22.5x11

    Deadlift

    10x11
    20x11
    40x11
    40x11

    bench press

    10x11
    20x11
    42.5x11
    42.5x11





    Cheers,

    StrongBigLean
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  6. #126
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    Rep Power: 69
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    StrongBigLean is offline
    LIGHT DAY WEEK 4/5

    bench press

    10x11
    20x11
    37.5x11
    37.5x11

    Deadlift

    10x11
    20x11
    35x11
    35x11

    shoulder press

    10x11
    10x11
    **********26x11
    **********26x11

    row

    10x11
    20x11
    42.5x11
    42.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    20x11
    20x11

    squats

    10x11
    22.5x11
    45x11
    45x11





    Cheers,

    StrongBigLean
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  7. #127
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    HEAVY DAY WEEK 5/5

    weigh in 77.5 kg

    squats

    10x12
    30x12
    57.5x7***************
    57.5x1***************

    WORKOUT ABANDONED
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  8. #128
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    StrongBigLean is offline
    HEAVY DAY WEEK 5/5

    weigh in 77 kg

    squats

    10x12
    30x12
    57.5x12
    57.5x12

    barbell curl

    10x12
    10x12
    26x12
    26x12

    row

    10x12
    27.5x12
    52.5x12***bad form
    52.5x12***bad form

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x12
    10x12
    26x12
    26x12***bad form on last rep BUT PUSHED THROUGH!

    Deadlift

    10x12
    22.5x12
    45x12
    45x12

    bench press

    10x12
    22.5x12
    46x12
    46x10***********





    Cheers,

    StrongBigLean
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  9. #129
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    StrongBigLean is offline
    MEDIUM DAY WEEK 5/5

    weigh in 77 kg

    bench press

    10x12
    20x12
    42.5x12
    42.5x12

    Deadlift

    10x12
    20x12
    40x12
    40x12

    shoulder press

    10x12
    10x12
    22.5x12
    22.5x12

    row

    10x12
    22.5x12
    47.5x12
    47.5x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x12
    10x12
    22.5x12
    22.5x12

    squats

    10x12
    25x12
    52.5x12
    52.5x12





    Cheers,

    StrongBigLean
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  10. #130
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    Rep Power: 69
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    LIGHT DAY WEEK 5/5

    weigh in 78 kg

    bench press

    10x12
    22.5x12
    **********46x12
    **********46x12

    Deadlift

    10x12
    20x12
    35x12
    35x12

    shoulder press

    10x12
    10x12
    **********26x12
    **********26x12

    row

    10x12
    20x12
    42.5x12
    42.5x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x12
    10x12
    20x12
    20x12

    squats

    10x12
    22.5x12
    45x12
    45x12





    Cheers,

    StrongBigLean
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  11. #131
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    Rep Power: 69
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    HEAVY DAY WEEK 1/5

    squats

    20x8
    30x8
    60x8
    60x8

    barbell curl

    10x8
    10x8
    27.5x8
    27.5x8

    row

    10x8
    27.5x8
    55x8
    55x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    27.5x8
    27.5x8

    Deadlift

    10x8
    25x8
    47.5x8
    47.5x8

    bench press

    10x8
    25x8
    47.5x8
    47.5x8





    Cheers,

    StrongBigLean
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  12. #132
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    HEAVY DAY WEEK 1/5

    squats

    20x8
    30x8
    60x8
    60x8

    barbell curl

    10x8
    10x8
    27.5x8
    27.5x8

    row

    10x8
    27.5x8
    55x8
    55x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    27.5x8
    27.5x8

    Deadlift

    10x8
    25x8
    47.5x8
    47.5x8

    bench press

    10x8
    25x8
    47.5x8
    47.5x8





    Cheers,

    StrongBigLean
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  13. #133
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    MEDIUM DAY WEEK 1/5

    bench press

    10x8
    22.5x8
    42.5x8
    42.5x8

    Deadlift

    10x8
    22.5x8
    42.5x8
    42.5x8

    shoulder press

    10x8
    10x8
    25x8
    25x8

    row

    10x8
    25x8
    50x8
    50x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x8
    10x8
    25x8
    25x8

    squats

    10x8
    27.5x8
    55x8
    55x8





    Cheers,

    StrongBigLean
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  14. #134
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
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    StrongBigLean is offline
    LIGHT DAY WEEK 1/5

    weigh in 78 kg

    squats

    10x8
    25x8
    47.5x8
    47.5x8

    barbell curl

    10x8
    10x8
    22.5x8
    22.5x8

    row

    10x8
    22.5x8
    45x8
    45x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    22.5x8
    22.5x8

    Deadlift

    10x8
    20x8
    37.5x8
    37.5x8

    bench press

    10x8
    20x8
    37.5x8
    37.5x8





    Cheers,

    StrongBigLean
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  15. #135
    Registered User StrongBigLean's Avatar
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    I've gained weight so I need to recalculate my daily food intake.

    me: 29 years, male, 78 kg, 178cm, exercise level: daily

    2716 Cal/day

    add say 300 Cal per day(?) to TDEE

    3016 Cal/day

    0.7g of protein per pound of bodyweight
    0.4g of fat per pound of bodyweight

    me: 78 kg 172 lb
    121g of protein (0.7*172)
    69g of fat (0.4*172)
    38g of fibre
    500g of fruit and veg

    ***Change: extra 11g of almonds***

    Each day I'll be eating/drinking the following:
    8 weetbix
    1 L of rice milk
    30g scoop of pea protein
    36g of almonds
    2 apples (approx 325 g)
    1 large avocado (approx 176g)
    half a broccoli (approx 235g)
    2 cans of beans
    300g of cooked rice
    2 vegan sausages (100 g)

    This brings my macros to:
    3043 Calories
    121g of protein
    79.3g of fat
    77.4g of fibre
    736g of fruit and veg
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  16. #136
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 2/5

    weigh in 78 kg

    bench press

    10x9
    25x9
    47.5x9
    47.5x9

    Deadlift

    10x9
    25x9
    47.5x9
    47.5x9

    shoulder press

    10x9
    10x9
    27.5x9
    27.5x9

    row

    10x9
    27.5x9
    55x9
    55x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x9
    10x9
    27.5x9
    27.5x9

    squats

    20x9
    30x9
    60x9
    60x9





    Cheers,

    StrongBigLean
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  17. #137
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    MEDIUM DAY WEEK 2/5

    squats

    10x9
    27.5x9
    55x9
    55x9

    barbell curl

    10x9
    10x9
    25x9
    25x9

    row

    10x9
    25x9
    50x9
    50x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    25x9
    25x9

    Deadlift

    10x9
    22.5x9
    42.5x9
    42.5x9

    bench press

    10x9
    22.5x9
    42.5x9
    42.5x9





    Cheers,

    StrongBigLean
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  18. #138
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
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    StrongBigLean is offline
    LIGHT DAY WEEK 2/5

    bench press

    10x9
    20x9
    37.5x9
    37.5x9

    Deadlift

    10x9
    20x9
    37.5x9
    37.5x9

    shoulder press

    10x9
    10x9
    22.5x9
    22.5x9

    row

    10x9
    22.5x9
    45x9
    45x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x9
    10x9
    22.5x9
    22.5x9

    squats

    10x9
    25x9
    47.5x9
    47.5x9





    Cheers,

    StrongBigLean
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  19. #139
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    HEAVY DAY WEEK 3/5

    squats

    20x10
    30x10
    60x10
    60x10

    barbell curl

    10x10
    10x10
    27.5x10
    27.5x10

    row

    10x10
    27.5x10
    55x10
    55x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    27.5x10
    27.5x10

    Deadlift

    10x10
    25x10
    47.5x10
    47.5x10

    bench press

    10x10
    25x10
    47.5x10
    47.5x10





    Cheers,

    StrongBigLean
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  20. #140
    Registered User StrongBigLean's Avatar
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    I stopped working out for the past 15 days for two reasons
    1) I had a big assignment to do for uni. Last one of the semester so now I only have exams, but that shouldn't be too stressful because I have plenty of time to study
    2) I ran out of protein powder. I ordered some more but due to Covid-19 there were delays and so I didn't receive it until yesterday. I tried getting that extra protein from other foods but those foods had lots of calories and I found myself gaining fat fast so I wasn't too keen on that.

    Re-started again today from Week 3 of the current cycle.

    Had a busy morning catching up on university lectures and then had work. It got to the point where I had a time limit in which I had to get my workout done. So I was doing the exercises quicker than I usually would and not resting as much as I normally would. On the last exercise (squats) I got very close to giving up coz I was feeling overwhelmed by my exertion but managed to stick with it. Proud of myself for that, but was a scary few moments where I found it hard to catch my breath for a good few minutes.

    HEAVY DAY WEEK 3/5

    bench press

    10x10
    25x10
    47.5x10
    47.5x10

    Deadlift

    10x10
    25x10
    47.5x10
    47.5x10

    shoulder press

    10x10
    10x10
    27.5x10
    27.5x10

    row

    10x10
    27.5x10
    55x10
    55x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    27.5x10
    27.5x10

    squats

    20x10
    30x10
    60x10
    60x10





    Cheers,

    StrongBigLean
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  21. #141
    Registered User StrongBigLean's Avatar
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    MEDIUM DAY WEEK 3/5

    squats

    10x10
    27.5x10
    55x10
    55x10

    barbell curl

    10x10
    10x10
    25x10
    25x10

    row

    10x10
    25x10
    50x10
    50x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    25x10
    25x10

    Deadlift

    10x10
    22.5x10
    42.5x10
    42.5x10

    bench press

    10x10
    22.5x10
    42.5x10
    42.5x10





    Cheers,

    StrongBigLean
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  22. #142
    Registered User StrongBigLean's Avatar
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    LIGHT DAY WEEK 3/5

    bench press

    10x10
    20x10
    37.5x10
    37.5x10

    Deadlift

    10x10
    20x10
    37.5x10
    37.5x10

    shoulder press

    10x10
    10x10
    22.5x10
    22.5x10

    row

    10x10
    22.5x10
    45x10
    45x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    22.5x10
    22.5x10

    squats

    10x10
    25x10
    47.5x10
    47.5x10





    Cheers,

    StrongBigLean
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  23. #143
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 4/5

    squats

    20x11
    30x11
    60x11
    60x11

    barbell curl

    10x11
    10x11
    27.5x11
    27.5x11

    row

    10x11
    27.5x11
    55x11
    55x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    27.5x11
    27.5x11

    Deadlift

    10x11
    25x11
    47.5x11
    47.5x11

    bench press

    10x11
    25x11
    47.5x11
    47.5x10





    Cheers,

    StrongBigLean
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  24. #144
    Registered User StrongBigLean's Avatar
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    MEDIUM DAY WEEK 4/5

    Weigh in 79kg

    bench press

    10x11
    25x11
    ******47.5x11
    ******47.5x11

    Deadlift

    10x11
    22.5x11
    42.5x11
    42.5x11

    shoulder press

    10x11
    10x11
    25x11
    25x11

    row

    10x11
    25x11
    50x11
    50x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    25x11
    25x11

    squats

    10x11
    27.5x11
    55x11
    55x11





    Cheers,

    StrongBigLean
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  25. #145
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 4/5

    squats

    10x11
    25x11
    47.5x11
    47.5x11

    barbell curl

    10x11
    10x11
    22.5x11
    22.5x11

    row

    10x11
    22.5x11
    45x11
    45x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    22.5x11
    22.5x11

    Deadlift

    10x11
    20x11
    37.5x11
    37.5x11

    bench press

    10x11
    20x11
    37.5x11
    37.5x11





    Cheers,

    StrongBigLean
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  26. #146
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    HEAVY DAY WEEK 5/5

    Weigh in 81 kg

    bench press

    10x12
    25x12
    47.5x12
    47.5x12

    Deadlift

    10x12
    25x12
    47.5x12
    47.5x12

    shoulder press

    10x12
    10x12
    27.5x12
    27.5x12

    row

    10x12
    27.5x12
    55x12
    55x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x12
    10x12
    27.5x12
    27.5x12

    squats

    20x12
    30x12
    60x12
    60x12





    Cheers,

    StrongBigLean
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  27. #147
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 5/5

    weigh in 80 kg

    squats

    10x12
    27.5x12
    55x12
    55x12

    barbell curl

    10x12
    10x12
    25x12
    25x12

    row

    10x12
    25x12
    50x12
    50x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x12
    10x12
    25x12
    25x12

    Deadlift

    10x12
    22.5x12
    42.5x12
    42.5x12

    bench press

    10x12
    22.5x12
    42.5x12
    42.5x12





    Cheers,

    StrongBigLean
    Reply With Quote

  28. #148
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 5/5

    weigh in 81 kg

    bench press

    10x12
    20x12
    37.5x12
    37.5x12

    Deadlift

    10x12
    20x12
    37.5x12
    37.5x12

    shoulder press

    10x12
    10x12
    22.5x12
    22.5x12

    row

    10x12
    22.5x12
    45x12
    45x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x12
    10x12
    22.5x12
    22.5x12

    squats

    10x12
    25x12
    47.5x12
    47.5x12





    Cheers,

    StrongBigLean
    Reply With Quote

  29. #149
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    HEAVY DAY WEEK 1/5

    weigh in 81.5 kg

    squats

    20x8
    32.5x8
    62.5x8
    62.5x8

    barbell curl

    10x8
    10x8
    28.5x8
    28.5x8

    row

    10x8
    30x8
    57.5x8
    57.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    28.5x8
    28.5x8

    Deadlift

    10x8
    25x8
    50x8
    50x8

    bench press

    10x8
    25x8
    48.5x8
    48.5x8





    Cheers,

    StrongBigLean
    Reply With Quote

  30. #150
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 183
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 1/5

    bench press

    10x8
    22.5x8
    42.5x8
    42.5x8

    Deadlift

    10x8
    22.5x8
    45x8
    45x8

    barbell curl

    10x8
    10x8
    25x8
    25x8

    row

    10x8
    25x8
    52.5x8
    52.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    25x8
    25x8

    squats

    10x8
    27.5x8
    57.5x8
    57.5x8





    Cheers,

    StrongBigLean
    Reply With Quote

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