Petrol Heads

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junkie

Village Elder
#14
:D Mi hufanya 4 days per week. Chest + triceps ni monday pekee
upper body mimi hutumia dumbells
incline 4 sets max 40kg each side for 5 reps
flat (same as incline)
shoulder 4 sets max 30kg each 4 reps then side raises then rear bendover raises(4 sets each)
back-t bar upto 110 kgs 4 sets then chin ups till failure 3 sets
deadlift upto 180kg 4 sets
squats upto 12o kg 4 sets then leg press then calf raises 4 sets
tumbo na cardio ni kila siku 10-15 mins repending on time/energy levels
end result ni 10%body fat 97 kgs
cheat day ni sato (pombe na junk food kibao)
i only take two meals per day plus protein shake +multivitamin
WP_20150706_18_50_14_Pro.jpg
 
#15
upper body mimi hutumia dumbells
incline 4 sets max 40kg each side for 5 reps
flat (same as incline)
shoulder 4 sets max 30kg each 4 reps then side raises then rear bendover raises(4 sets each)
back-t bar upto 110 kgs 4 sets then chin ups till failure 3 sets
deadlift upto 180kg 4 sets
squats upto 12o kg 4 sets then leg press then calf raises 4 sets
tumbo na cardio ni kila siku 10-15 mins repending on time/energy levels
end result ni 10%body fat 97 kgs
cheat day ni sato (pombe na junk food kibao)
i only take two meals per day plus protein shake +multivitamin
View attachment 8724
@junkie kadanganyane uko, kamtu(guka) kama wewe hakawezi deadlift 4 plates.

Whey unanunuanga how much
 
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