Christos

🇬🇧🇬🇷 Father | Gym Goer | Designer & Builder | Renovator | Creator | Video Maker 📹:

[Christos @C8RISTOS]

12 weeks cutting. Happy.

I’ll reverse out towards maintenance over the next few weeks then into a long slow building phase.

No idea what body fat I am but this feels sustainable and I can enjoy summer knowing there aren’t many other 46 year olds on the beach looking better! 🫡

[Christos @C8RISTOS]

@Metabolic1992 Yes Sir! 💪

[Christos @C8RISTOS]

This morning’s GVT was a real simple delt workout.

10x10 Seated press
3x12 Lateral raise

No time for anything else but that’s the beauty of this programme for me.

Heading out to Zante with 60kg of tools and kitchen equipment now. That’s how we roll. 🫡

[Christos @C8RISTOS]

@dbenj11 Lol! Thank you brother.

Yeah that’s always the worry 🤣

Where are you heading?

[Christos @C8RISTOS]

Long day travelling but straight in with a plate of chicken gyros!

Can’t beat it.

[Christos @C8RISTOS]

@SomerwilTara Thank you Tara!

[Christos @C8RISTOS]

@FowardAssist @DigitalFringed1 Hit the spot bro!

[Christos @C8RISTOS]

My kids picked out the Chicken Quesadillas from @DigitalFringed1 - A Spoonful of Gains book.

Absolutely banging. Served it up with spiced wedges, guac, sour cream, salsa and hot sauce.

Special guest tonight: an SAS survival spoon.

Check Mike’s page for the link to the book!

[Christos @C8RISTOS]

@DigitalFringed1 🫡💙

Thanks for making a fantastic book brother. A chef is only as good as the recipe he’s following!

[💯Mike Appy aka Crema💯 @DigitalFringed1]

I have finally been out done and I'm here for it

Christos absolutely killed this dish

Complete perfection plus a Spork

11/10

Hop on the train and start cooking simple, healthy, and delicious meals for you and your family

Check comments below👇🏼👇🏼👇🏼

[Christos @C8RISTOS]

@dali_daki Thank you Sir 💪

[Christos @C8RISTOS]

@Michael_Shandro Lol! I can see why it’s 6 sets of 10 for RDL and not 10 sets. Brutal.

[Christos @C8RISTOS]

Today’s German volume training:

10x10 Hack squats
6x10 RDLs
3x12 Leg extension
3x12 Leg curl
3x12 Standing calf raise

Last sets shown.

Don’t just do your deadlifts.
Do lots of deadlifts.

[Christos @C8RISTOS]

@SomerwilTara It was pretty perfect! No dishes to clear either 😀

[Christos @C8RISTOS]

Taking a photo of this roast beef carvery before it gets hidden under a sea of gravy.

No cooking tonight! Flying out to Greece tomorrow 🇬🇷

[Christos @C8RISTOS]

@Michael_Shandro 🤝🤝

[Christos @C8RISTOS]

@gym_manic Thanks mate 💪

[Christos @C8RISTOS]

@tryingtobeLFA No not really. Just ended a cut and slowly working back to maintenance. I time my food around workouts anyway.

[Christos @C8RISTOS]

@tryingtobeLFA 3-4 months. Typo.

[Christos @C8RISTOS]

@tryingtobeLFA 3 of these per week. 1 day low volume full body. Yeah you probably wouldn’t run this for more than a few months. I’ve got free to 4 months scheduled.

[Christos @C8RISTOS]

@Metabolic1992 This is done at 50-60% of your 1RM.

RPE changes massively. Sets 1-3 feel very very easy. Set 10 you may not get the ten reps. But that’s ok, you keep the weight the same and try again next week.

[Christos @C8RISTOS]

@LambdaStrength You summed it up perfectly. Somewhere around set 5-6 you realise that the next few sets aren’t going to be very nice!

[Christos @C8RISTOS]

@JamesMcGou92563 Exactly my process too. 3 days per week at this volume then I have a day where I can do all my heavy work how I see fit. 3 days rest.