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šŸRun Shit! ERocks official Marathon sponsored logšŸ

ERock5 said:
Whatā€™s up fellas. Sorry super busy last couple days. Hit legs yesterday morning hit them in a much higher rep range than normal to give my knees a little break hitting them hard twice is great. Just finding the intensity that I can recover from is just something I have to figure out over time.

BTW I have no clue whatā€™s up with this forum but itā€™s straight jacking my photos up lol. These are not how they look on my phone. But a log without physique updates is lame so Iā€™ll post them anyway
View attachment 282520
img_6402-webp.282521

This morning smashed arms and mage some really big jumps in reps and weights kind of blew my mind even trying to keep tempo super slow everything felt light. May be the deca starting to show her face a little bit

Arms
Thursday, Nov 05, 2026 at 5:19am

Bicep Curl (Cable)
Set 1: 150 lbs x 11
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10

Triceps Pushdown
Set 1: 170 lbs x 12
Set 2: 170 lbs x 11
Set 3: 170 lbs x 10

Rope Cable Curl
Set 1: 120 lbs x 14
Set 2: 130 lbs x 13
Set 3: 140 lbs x 10

Triceps Extension (Machine)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 12
Set 3: 150 lbs x 10

Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 11
Set 2: 35 lbs x 9

Skullcrusher (Dumbbell)
Set 1: 35 lbs x 11
Set 2: 35 lbs x 9

Push Up - Close Grip
Set 1: 10 reps
Set 2: 9 reps

Preacher Curl (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 9
Set 3: 130 lbs x 6


View attachment 282522


Also peep the sick shirt from marathon
View attachment 282523
Click to expand...

Man his shirts are awesome I bought two more


Sent from my iPhone using Tapatalk
 
WED said:
I think only Gemini will give you "hypothetical" steroid cycles now. ChatGPT and Claude seems to have cut off that information
Click to expand...
Idk much about all the ai stuff I honestly got chat gpt because of the prompts I see on Facebook that people to say to put in. Itā€™s quite comical. But since then I have found it to be very useful just for random questions
 
ERock5 said:
Idk much about all the ai stuff I honestly got chat gpt because of the prompts I see on Facebook that people to say to put in. Itā€™s quite comical. But since then I have found it to be very useful just for random questions
Click to expand...
Chatgpt is the one I have used the most. I've used gemini some. Now apple has Siri AI. I've tried it on my MacBook, I'd say it's still a ways behind the others. But now that apple is paying to use google's ai, maybe they'll catch up.

I saw one that's being developed called anabolyx. That looked interesting.
 
Sup guys. Hope everyone had a good weekend! I hit back Saturday and some shoulders and arms last night. Nothing crazy just some lower weight pump work just to get some blood in the muscles wanted to take it easy because I will have a new plan either tonight or tomorrow. Will share everything once it is in šŸ¤˜šŸ»
 
Push day this morning solid workout. New program has started. A little less volume than I was doing but hitting abs 5 days a week and vacuums every morning which I was doing neither before lol.
New split is
Push
Pull
Legs
Off
Shoulders/arms
Hams/ glutes
Off
New macros are
Training day
320 protein
585 carbs
100 fats
Non training day the carbs drop to 525
 
Meal 1
150 g berries of choice
20 g honey
3 whole eggs
40 g oats
250 g egg whites

Meal 2
100 g vegetables
20 g almond butter
200 g chicken breast
250 g cooked jasmine rice

Meal 3
100 g vegetables
20 g almond butter
200 g chicken breast
250 g cooked jasmine rice

Pre workout
150 g berries of choice
20 g almond butter
45 g whey isolate
20 g honey
100 g dry cream of rice

Post workout
150 g berries of choice
20 g almond butter
45 g whey isolate
20 g honey
100 g dry cream of rice

Meal 6
200 g red meat
250 g potato
3 flavored rice cakes
150 g berries of choice
 
ERock5 said:
Push day this morning solid workout. New program has started. A little less volume than I was doing but hitting abs 5 days a week and vacuums every morning which I was doing neither before lol.
New split is
Push
Pull
Legs
Off
Shoulders/arms
Hams/ glutes
Off
New macros are
Training day
320 protein
585 carbs
100 fats
Non training day the carbs drop to 525
Click to expand...
Curious your view on fats and setting them there, or was that your coach and just rolling with what he said.
 
WED said:
Curious your view on fats and setting them there, or was that your coach and just rolling with what he said.
Click to expand...
It was coaches call which Iā€™m fine with cause I feel great on higher fats. Itā€™s more than Iā€™m used to so just see how it goes. This is first week so may take some time to dial everything in
 
ERock5 said:
Meal 1
150 g berries of choice
20 g honey
3 whole eggs
40 g oats
250 g egg whites

Meal 2
100 g vegetables
20 g almond butter
200 g chicken breast
250 g cooked jasmine rice

Meal 3
100 g vegetables
20 g almond butter
200 g chicken breast
250 g cooked jasmine rice

Pre workout
150 g berries of choice
20 g almond butter
45 g whey isolate
20 g honey
100 g dry cream of rice

Post workout
150 g berries of choice
20 g almond butter
45 g whey isolate
20 g honey
100 g dry cream of rice

Meal 6
200 g red meat
250 g potato
3 flavored rice cakes
150 g berries of choice
Click to expand...

Damn what I wouldnā€™t give to have honey or COR twice a day in my plan hell even the 6th meal would be great


Sent from my iPhone using Tapatalk
 

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