jas Mcnair fitness

upper body day from earlier
Progression sets
12, 10, 8, 6 - increasing weights by sets
lat pull down
Seated over head press
Single arm cable row
Face pulls
Lateral raises DB
Overhead press BB
it's nearly the weekend but that doesn't mean to slack of now.
Get up and get moving
tworkoutmotivation hworkoutrourine fgymgirl
Hitness
fitnessmodel

update on goals
completed 100kg deadlift x2 TODAY
Goal is still 120kg for 1
80kg x5 squat (trying 1RM Friday)
100kg is still goal for 1
68.5kg Bench press
Goal is still 70kg

step by step, increasing calories today by a
bit, keen to feel stronger
Today's workout was a little bit of everything.
BENCH PRESS
LAT PULL DOEN NEUTRAL GRIP
DB ELEVATED CHEST PRESS 45degrees
SEATED CABLE ROW
DB LATERAL RAISES
TRICEP EXTENTIONS
good luck, happy Tuesday

LEGS LEGS LEGS
progressed weight each set
(Start lighter weight for more reps, decrease reps and increase
weight)
12, 10, 8, 6 reps, 4 sets
Hip thrusts machine
Hip thrusts barbell
Hack squat
RDLS
CALF RAISES
Hamstring curls
ENJOY1
lgym
Hgymlifestyle

MONDAY TOMORROW
- no exauses, win the morning win the day.
-good night rest tonight and SMASH YOUR DAY TOMORROW.
Right down one thing you NEED to do, and get it done.
have ONE goal for tomorrow AND DO T!
There is no excuses when it comes to bettering yourself
Hitness
Fchange

just before it went in the oven and got baked
Pasta pro multigrain protein pasta (sanremo)
Zuccunini
Red capsicum
Mushroom cups
Chicken tenderloins
Green beans
Broccolini
Tasty light cheese (sprinkle on top)
Pesto style stir through pasta (mutti)
twork

30 December 2024.
Consistency is key.
October last year lI was eating half the amount | am now, I was
doing so much cardio thinking I was going to lose weight and
gain muscle at the same time... little did I know that eatíng a well
balanced diet is SOOO important!! Lifting progressively heavier
for muscde growth has been one of my biggest changes in my
workout routine.
The transition from eating little to nothing, and doing a workout
with no energy to changing it up and addiíng a well balanced diet
into my daily life was at first scary. There is no other word to put
too it, seeing the weight gain from eating more and little
progress at the start was a massive step back, and boy oh boy
did I have plenty of step back after that due to weight
fluctuations and body imagine issues. After afew months down
the track of tryíng different things I found the best things that
work for my body.
The importance of sleep, food intake, rest and recovery.
Eating more food then usual can be confronting and
disheartening, but once you start feeling healthier, having more
energy and seeing progress you'll be so thankful you have your
body what it needed.

today's fit check that nobody asked for

upper body day DONE x 2
I've slowly upped my calories from 2100 to 2500 and the amount
of energy I have now is crazy, I was able to complete two
workouts today (my first was was disrupted and did not go to
plan)
But this is the structure of today
PROGRESS WEIGHT EACH SET
Start 12, 10, 8, 6 reps per set
BENCH PRESS
FLYS
CABLE FLYS
DB PRESS
ELEVATED DB CURLS
BARBELL CURLS
HAMMER CURLS

Imotivation
Hgym

some of my leg day today,
progressing each day.
Tripod is coming soon, so this horrible filming won't be around
for much longer.
HEEL ELEVATED BACK SQUATS
BULGARIAN SPLIT SQUAT
HIP THRUSTS 1 1/4
BACK EXTENTIONS
LEG EXTENTIONS
progress it
Have an awesome weekend

tupperbody łgains weights