Back progress and workout

Back workout

1. Weighted pull ups
2. T- bar rows
3. Barbell rows
3. Hammer strength iso-lateral pulldowns (single arm)
4. Cable row
5. Straight arm cable pullovers

3-4 sets each exercise, aiming for about 6-12 reps

Stuff I've eating prior to Stereosonic

Would often alternate between grilled chicken breast and tuna in spring water

Thursday shoulders

1. Seated dumbbell press (4 sets, progressively moving up in weight, 6-12 reps)

2. Seated smith machine press/close grip bench/underhand push up on bar using same apparatus (3 sets, 8-10 reps each exercise and all supersetted)

3. Standing single arm barbell pivot press/two hand pivot press/front plate raises (3 sets, 8-10 reps each exercise use and all supersetted)

4. Front dumbbell raises (3 sets, 9-10 reps each arm)

5. Single arm lateral raises (3 sets, 10 reps each arm)

6. Upright rows (3 sets, 8-10 reps)

7. Rear delt flys on cable machine (3 sets, 10-12 reps)

8. Dumbbell rear delt flys (2 sets, 10-12 reps)

Tuesday back workout

1. Overhand barbell rows (4 sets increasing weight, 8-12 reps)

2. Dumbbell row (3 sets, 6-12 reps)

3. Seated cable row (3 sets, 8-12 reps)

Didn't do much, I was feeling really exhausted throughout this workout because I've been trying to lift as much as I could with the best possible form.

Monday chest workout

1. Incline dumbbell press (3 sets, 6-12 reps)

2. Flat dumbbell press (3 sets, 8-12 reps)

3. Flat dumbbell fly (3 sets, 10-12 reps

4. High cable fly (3 sets, 10-12 reps)

5. Low cable fly (2 sets, 10-12 reps)

Sundays leg workout

1. Squats (5 sets, increasing weight each set then drop set on last set)

2. Stiff legged deadlift (4 sets, 10-12 reps)

3. Leg press (3 sets, 12-15 reps)

4. Seated hamstring curl (3 sets, 12-15 reps)

5. Lunges (2 sets, 10 reps each leg)

What I've been eating...

Chicken breast seasoned with lemon pepper.
Veggies

Progress

Yo
Got another progress picture. 6 days out from stereosonic. I think most of my fat loss came from intermittent fasting (4hour eating window, 20 hour fast).

Anyways enjoy

Progress pics

Alrighty here we are again

Abs and external obliques starting to come in now. Still more fat to burn off but not far off. I was holding a lot of water and it was my cheat day today soo my abs weren't looking as sharp as they would be on, lets call it my better days haha. Anyways that's it for me :). More coming soon.

I'll post up soon what I've been doing differently with my diet and exercise routines etc ciao

Low carb meal example

Gonna give low carb meals a go especially since stereosonic is coming oh soo soon.

Chicken breast with whole meal bread crumbs and lemon pepper, with two egg whites and two egg wholes

There's about 20 grams of protein from the meat and 24 grams from the eggs. 15 grams of fat maybe and maybe around 10 grams of carbs