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Approved Log My Testosterone Propionate, NPP, Winstrol cycle Log
- Thread starter Acerico34
- Start date
@Acerico34 to be honest dont go too high fat daily but a few days per week yes thats a good, 1-2 days and your refeed day of course.I ran 3 100iu kits from December to about a month ago, so wasn’t consistent. But early in the year was doing 3-5iu almost daily and only side effect was my glucose blood marker came back at 5.7, same thing in 2020 running 2/3iu of Pfizer or 6/7iu of Ansomone or Hygetropin etc
ok, then I DONT have to eat more Halibut and chicken breasts rather than my organ mix ground meats and chicken thighs. I don’t like the chicken breast here in the U.S tastes completely different to back at home.. I used to eat 10-12 egg whites and throw away the yolks etc, lean meats like 5% fat beef only. But with the new age “social media” mostly new info I hear animal source fats are not so bad…
And yea everything seems to be age related, the way I responded to 500mg test 4iu GH and 125mg Deca ( all bought from Iranian pharmacy in 2011) when I was 23 was something else
Age is everything both with HGH and test, its a fact. The older the more downregulated the receptors.
you need to find high quality meats in the USA.I ran 3 100iu kits from December to about a month ago, so wasn’t consistent. But early in the year was doing 3-5iu almost daily and only side effect was my glucose blood marker came back at 5.7, same thing in 2020 running 2/3iu of Pfizer or 6/7iu of Ansomone or Hygetropin etc
ok, then I DONT have to eat more Halibut and chicken breasts rather than my organ mix ground meats and chicken thighs
And yea everything seems to be age related, the way I responded to 500mg test 4iu GH and 125mg Deca ( all bought from Iranian pharmacy in 2011) when I was 23 was something else
the low quality chicken is full of polyunsaturated fats. it is due to what they FEED them. it isn't social media propaganda, this is facts and you can look at the studies and lectures by the top cardiologists in the world on that. these are the guys you go to when you get a heart attack, not facebook lunatics
its just like buying farm raised fish swimming in their own shit and eating the crap they give them vs. ocean caught fish. no comparison in taste of nutrition!
What would you say is too high on fats? Hit 143 yesterday “trying” to keep them lower . But also 830 less calories than day before. Also no refeeds as I’m trying to put on size, only about 190-193 here..
I do try my best brother. My GF introduced me to most of where I get my food from, everything I get is organic, pasture raised and grass fed, my buttter, eggs, meats, dairy is raw and unprocessed, orange juice unpasteurized etc. digs one hell of a whole in my pocket
yes i have used that brand from domestic supply
A++ and you will love it
A++ and you will love it
@Acerico34 Nice detailed updates bro........Today was the second day where I woke up had a black coffee and hit 45m intense incline walk on treadmill, speed 3.5 incline at 10-12%. Ran from min 7-10 and min 40-43. Trying to get down to 12-13% body fat like 2020. It’s said it’s not possible to cut fat and put on size at the same time, but I’ve done it before in the same situation where I’m in my first year back into training after years off. Foods gone up to ~4k, only thing I haven’t tried before is a surplus where fats are higher than 90-100. I’d always gone for 450-650C 300-400gP , 70-100F. Hopefully I won’t get fat with the Cardio! Tonight trained arms and was pretty decent
Close grip smith machine bench -
Warm up with 45s X 25
1) 45s+25s X 15
2) 45s+25+10 X 12
3) 2x45s X 11
4) 2X45s X 8.5
Z bar bicep curls
Warm up with 30lb X 25
1) 70lbs X 15
2) 100X 12
3) 100X 11
4) 100X10
Skull crushers
Warm up with 30X30
1) 60X 20
2) 90X 12
3)90X 12
4) 90X12
Plates seated bicep curl machine
Went light 45+25 X 20
45+25X18
45+25 X 16
45+25 16
- squeezing first and last reps holding for few seconds through last 2 sets
Tricep rope pull downs, can’t remember weight but lighter, usually do almost the whole rack for 10. Was repping 18 for 3/4 sets
Hammer curls I think they’re called …
Where you look like your jacking off
30lbs X 13 each arm
30lbs X 12 “ “
25s X 15
20s X 18
3 sets of leg raises made difficult with doing a scissor movement when legs were up.
Food today was a good one
Fasted cardio at 8.50-9.50- breakfast delayed as went to market.
-11am Rib eye steak with 3 eggs, 300ml fresh orange juice
3pm - grass fed ground Bison with organs and pasta
6.30pm- Cream of rice with strawberries and 1 scoop whey
Gym at 7-8.30
8.30 pm 1 scoop carb powder, creatine, one scoop whey.
10pm- 98g (dry) basmati rice, 411g (raw) pasture raised chicken thighs, Greek yogurt, half raw onion
12am-Will have 2 scoops whey with raw milk before bed
Total calories ( not including anything from the marinade on chicken, olive oil, lime juice, seasonings, vinegars, Nando’s hot sauce)
4667kcal
Protein-352
Carbs -364
Fat-200this worries me, I used to stick to 5% ground beef, chicken breasts, Tilapia,Tuna steak back in London old days.
Sugar -72g
Sodium-2360
Pics of food, physique, and smith machine before 1st set. Also posted one of my new Gyno, you can see the type of pose that shows it.. I honestly think it’s gone/going down. Also think my Adex from DS could be under dosed which possibly could be to my advantage as 1mg ED would’ve crash the fuck out of me on 550-725 test in the past, tho I’d only ever used long ester test not short. I’m hearing 350-525 Test P may be more bio available that the same dose of E/C.
bro i cattle ranch and you need grassfed beef
don't buy cheap beef
don't buy cheap beef
you're looking really muscular
keep up the good work on staying lean as well
keep up the good work on staying lean as well
@Acerico34 200 grams high for sure but not too bad. I would shoot for 100-150 grams.
Damn bro! Those infections can be horrible. Gets into your sinus cavity and everything. I sure hope you are starting to feel betterupdate here: So after last Thursdays arm session which was literally 2x bicep exercises and 2x Tricep, though did smash those, felt extremely sore the next day and through the weekend felt worse. Developed body aches, had fatigue from last Tuesday/ Wednesday and thought it was the T3 I’d started, headaches etc. turned out my tooth/root canal etc was infected affecting my whole body. Had chest pains, bone aches the lot. Got 2 teeth extracted asap yesterday, started antibiotics the day before with a shot in my ass that stung more than anything I’d ever pinned
Will post more updates with training, food and pics this week.
Freaking shredded bro!!Training, diet, pics update in mist of gyno battle
After Fri, sat, sun, mon and Tuesday off with tooth infection making me feel like I was fucking dying I got back to training Wednesday after my extractions. Great chest and tricep session!
Incline bench press
Warm up with a plate either side X 20
Set 1) 100kg ( 2 plates) X 8
2) 100kg X7
3) 100kg X 6.5
Incline plated hammer strength machine
Warm up with a plate each side X 20
Set1) 2X45lbs X 15
Set 2) 2x45+25X 10
3) 2X45+25+10 X 6
Dumbell incline flies
Warm up 30lbs X 15
Set 1) 50lbs X15
2) 60lbs X 12
3) 70lbsx 12
Dropped with no read and pushes out 50sX5
Dropped to 35s no rest X 12
Pec deck
Warm up ( not sure the lbs on this) light for 15
Set 1) roughly 2/3s down the whole plate set X 15
2) 5 from the last plate X 12
3) one or two plates before whole rack X 8
Drop sets X 3 cutting weight by about 5/6 bricks of weight each set and burning no rest
Seated weighted dip machine ( love this one)
Warm up with 2 plates X 20
Set 1) 45/45/25/25X 12
2) 45/45/25/25/25 X 12
3) 45/45/25/25/25/10X 10
Drop set no rest took of 25+10 X 6
no rest took of 2 more 25s and ripped 15
No rest took of 45 added 25 so 45/25 X 12
Tricep rope pull downs
No warm up the rack minus 2 plates/bricks X12
2) dropped couple bricks X 15
3) dropped to around half the rack X 20
Dips , 2 sets to failure
20m on incline treadmill.
Ginger shot, 200mg ibruprofen as head started hurting and home with 40g protein shake. Ate shit ton of buffalo wings for dinner, only dirty meal as of recent . Chest day pics are obvious as chest looks quite pumped below
Back and biceps Thursday also good session, was absolutely shattered from a long day but still managed to run on that NPP fuel just zoning out
Back
Lateral pull downs
Warm up light x2 ( idk what x2 means probably 2 lighter sets)
190 X 8
220X 8
175X 12
Front pull down machine one arm a time
Warm up with a plate
2 plates X 10
2.5 plates X 9
2.5 plates +10lbsX 8.5 dropped straight to
2 plates for 12 reps
Seated row Machine
80lbX12
87.5 X8
80 X 10
Dropped straight to 65X8 straight to 50X8 straight to 35X12
Diverging seated row - shattered , was a fkn long day ….
100lbs X 8
80lbs X15
70lbs X 15
Plated Seated Bicep curl machine
Warm up with a plate
Was too tired to note down but this was last exercise and did smash it with a solid drop set to end.
Back day pics will be after chest ones
Last pic will be tonights dinner of grass fed lamb chops, lentil soup and purple sweet potatoes. I’ve managed to up food, more shakes more meat, eggs, potatoes. Still probably only just hitting 2900-3500.
I’ve heard before that UGL Growth is about half as potent vs pharma, why I previously used either 2/3iu of Lily, Nordi or Pfizer, but 6/7 of UGL stuff. Either way yesterday since it ended up being a rest day other than cardio only did 3iu.
I’ve heard before that UGL Growth is about half as potent vs pharma, why I previously used either 2/3iu of Lily, Nordi or Pfizer, but 6/7 of UGL stuff. Either way yesterday since it ended up being a rest day other than cardio only did 3iu
Moved from London in the U.K just last July.. would never have thought it would be different, I’ve noticed the extra ingredients in everyday products though. I choose and pic wisely though, only places I shop for groceries atm are Whole Foods, Sprouts, Farmers markets and also a place called Wild Fork for meat sometimes.
I’m paying $$ brother
. GF won’t let me eat anything less than Pasture raised and Grass fed all organic!
I don’t even bat an eye at Walmart brother, I’m not a baller by any means AT all, but food i get from Wholefoods, Sprouts and Farmers markets.
I’m still just about half way through my oral course of antibiotics, am feeling better though, one major plus is I think they helped clear a digestive infection I had which was hindering my ability to eat. Though now with the jump from 15/1800 calories to 3.8/4.5kc I’m starting to strain my system. It’s not used to processing as much food! Need me some Phsylium husk and digestive enzymes.
Man that looks good
I know the feeling I can trian for 3 hours eat 2 meals and be fine it is so hard to eat all the time even just 2500 calories. Worse part is trying to eat lol
@Acerico34 make sure you take extra probiotics and prebiotics to rebuild the flora
thats going to take 1-2 months
SolidTraining, diet, pics update in mist of gyno battle
After Fri, sat, sun, mon and Tuesday off with tooth infection making me feel like I was fucking dying I got back to training Wednesday after my extractions. Great chest and tricep session!
Incline bench press
Warm up with a plate either side X 20
Set 1) 100kg ( 2 plates) X 8
2) 100kg X7
3) 100kg X 6.5
Incline plated hammer strength machine
Warm up with a plate each side X 20
Set1) 2X45lbs X 15
Set 2) 2x45+25X 10
3) 2X45+25+10 X 6
Dumbell incline flies
Warm up 30lbs X 15
Set 1) 50lbs X15
2) 60lbs X 12
3) 70lbsx 12
Dropped with no read and pushes out 50sX5
Dropped to 35s no rest X 12
Pec deck
Warm up ( not sure the lbs on this) light for 15
Set 1) roughly 2/3s down the whole plate set X 15
2) 5 from the last plate X 12
3) one or two plates before whole rack X 8
Drop sets X 3 cutting weight by about 5/6 bricks of weight each set and burning no rest
Seated weighted dip machine ( love this one)
Warm up with 2 plates X 20
Set 1) 45/45/25/25X 12
2) 45/45/25/25/25 X 12
3) 45/45/25/25/25/10X 10
Drop set no rest took of 25+10 X 6
no rest took of 2 more 25s and ripped 15
No rest took of 45 added 25 so 45/25 X 12
Tricep rope pull downs
No warm up the rack minus 2 plates/bricks X12
2) dropped couple bricks X 15
3) dropped to around half the rack X 20
Dips , 2 sets to failure
20m on incline treadmill.
Ginger shot, 200mg ibruprofen as head started hurting and home with 40g protein shake. Ate shit ton of buffalo wings for dinner, only dirty meal as of recent . Chest day pics are obvious as chest looks quite pumped below
Back and biceps Thursday also good session, was absolutely shattered from a long day but still managed to run on that NPP fuel just zoning out
Back
Lateral pull downs
Warm up light x2 ( idk what x2 means probably 2 lighter sets)
190 X 8
220X 8
175X 12
Front pull down machine one arm a time
Warm up with a plate
2 plates X 10
2.5 plates X 9
2.5 plates +10lbsX 8.5 dropped straight to
2 plates for 12 reps
Seated row Machine
80lbX12
87.5 X8
80 X 10
Dropped straight to 65X8 straight to 50X8 straight to 35X12
Diverging seated row - shattered , was a fkn long day ….
100lbs X 8
80lbs X15
70lbs X 15
Plated Seated Bicep curl machine
Warm up with a plate
Was too tired to note down but this was last exercise and did smash it with a solid drop set to end.
Back day pics will be after chest ones
Last pic will be tonights dinner of grass fed lamb chops, lentil soup and purple sweet potatoes. I’ve managed to up food, more shakes more meat, eggs, potatoes. Still probably only just hitting 2900-3500.
Looks great!!
Fk me, just got my results back for last weeks bloods.. this was on 525mg Test p 455 Npp, 200mg test C and Arimidex ( Domestic Suppply) 1mg EOD,
Total test = 4085ng/dl
E2 = 55pg/ml
Prolactin = 4.5 ng/ml
Free test = 1904 pg/ml
Bio available test = 3834ng/DL
On my 200mg Test C TRT dose alone I sit around 850-950 ng/dl..
previously on about 5/600mg Test E or C id only just about get to 1000-1500 in pretty sure unless im mixing up the measurements and that was in “ Nmol” which is what we measure Test levels in the UK.
I have since dropped my doses to 350-400 Test P, 280-330mg NPP and 200mg Test C and also running the Adex 1mg Ed.
Does those test levels look normal for those doses? I also would’ve thought my E2 would have been lower than 55 as I’ve been taking Adex and previously Nolva for a month, Gyno has reduced almost to nothing etc..
Total test = 4085ng/dl
E2 = 55pg/ml
Prolactin = 4.5 ng/ml
Free test = 1904 pg/ml
Bio available test = 3834ng/DL
On my 200mg Test C TRT dose alone I sit around 850-950 ng/dl..
previously on about 5/600mg Test E or C id only just about get to 1000-1500 in pretty sure unless im mixing up the measurements and that was in “ Nmol” which is what we measure Test levels in the UK.
I have since dropped my doses to 350-400 Test P, 280-330mg NPP and 200mg Test C and also running the Adex 1mg Ed.
Does those test levels look normal for those doses? I also would’ve thought my E2 would have been lower than 55 as I’ve been taking Adex and previously Nolva for a month, Gyno has reduced almost to nothing etc..
Edit, I just realized it’s no different than levels being 130-150Nmol, regarding Total test.. so 4-5X top of natty.. still getting used to these American measurements.. just a shock seeing it at that number.. bio available test seems high in comparison, I know DS test prop definitely 100% legit! I wonder if Adex is slightly under dosed,I’m taking 1mg p/day on current dose of 350/400 prop and 200mg Cyp with no sign of E2 crash. Gyno definitely going down.
LevButlerov
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@Acerico34 honestly I dont think you can say about e2 or arimidex dose until you actually get blood work
you going to do bloods? and post full I see what you posted but that has no ranges that you use
share that first
I'm glad that your gyno is under control
you never want to have an issue with that
you never want to have an issue with that
Nice.
Numbers look good to me
Need solid bloodwork!
Like a beast In the gym, in the bedroom and all round bro!
I mixed up my measurements with the UK Nmol measurement, EVERYTHING is different on this side of the pond .. when I said I’d only get up to 1000-1500 on 400-500mg of test I meant 100-150 “ Nmol” not 1000-1500 “ng/dl”. The numbers on my bloods were good, just seem to need more AI on similar doses of Test Propionate than Enanthate. Had to cut back my doses a bit till my UG Freak stuff arrives so I don’t completely fall off cycle. Had a week off training as was on a camping trip. Back on it tomorrow!
.. when I said I’d only get up to 1000-1500 on 400-500mg of test I meant 100-150 “ Nmol” not 1000-1500 “ng/dl”. The numbers on my bloods were good, just seem to need more AI on similar doses of Test Propionate than Enanthate. Had to cut back my doses a bit till my UG Freak stuff arrives so I don’t completely fall off cycle. Had a week off training as was on a camping trip. Back on it tomorrow!
LevButlerov
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EVO V.I.P.
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@Acerico34 just more of a reason to jump on a full ugfreak cycleI mixed up my measurements with the UK Nmol measurement, EVERYTHING is different on this side of the pond
LevButlerov
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shgb up? are you on TRT or whats your cycle situation now? @Acerico34
I’m still on cycle/blast. Got another 3-4 weeks till I’m gonna drop back to my TRT dose. But even on my 200mg p/w Cyp trt my SHGB was low.. >10 I think. Doesn’t a low level drop your fertility?
Have been on between 550-725mg test/ 300-450 NPP for 8 maybe 9 weeks now. But was running some Var with my TRT before and into the first part of my cycle too.
LevButlerov
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@Acerico34 thats a nice big cycle.
lets talk your ancillaries what you doing?
how about training diet? how did you modify this
Since my nipples went to fuck earlier this year and I was late to act, I took Nolva @40mg for a month finished ~25-35 days ago, since then been running Adex started at 1mg eod then for a few weeks now 1mg ED. Other than that just recently started P5P, some milk thistle and vit B, HGH at 2-4iu most days, HCG@ 1000iu 2x a week. Trainings been 5X a week on average, I posted up some notes here and there, rep ranges of 12-15 mostly for the past year probably. Am changing it now to a 5-8 Rep range specifically on big lifts implement drop sets regularly. Diet Ive been eating all whole natural foods, good high quality meat etc. started to push food up to 4-5k but then as I’ve temporarily dropped my gear waiting on some vials to land I look less lean so I’ve dropped to 3-3.2k cals, aiming for 280p 280c 110f but still exceeding fats as I’m trying to swap out / mix my fattier meats with leaner cuts. Only recently started to train legs properly, and I think without pushing legs you inhibit overall gains.
Hopefully as I’ve started smashing legs I’ll see some more growth..
@Acerico34 would be good to see some meals and full training please for the EVO family
but good to see you pushed tamoxifen
gyno gone you feel?
@Acerico34 ugfreak delivers again, @ugfreak has the best quality para pharma been pinning on off the testosterone, HOT!
npp is going to go well, please update us
NPP landed from UG freak after 13 days intl. hopefully the Test P ordered 4 days “ earlier” comes in tomorrow as I’d been checking tracking almost daily and it just surprised me today. Can get back on with my blast after a week of dip in doses, Also started DS Primobolan at 160mgX2 a week just pinned 4th or 5th shot. Anyone here ran NPP higher with low Test, Eg Test 200-400 / NPP @ 450-550 ? Have been running almost double Total test to nandrolone till now and works great, libido great. Just curious if what they say about libido etc going to shit if you run them @ similar doses or nand higher.
I don’t think I tried Para pharma before.. glad to hear good things, just pinned 60mg. Just need the Test P to drop which is also Para pharm. looking to run the NPP @ 60mgEd for the next 4 maybe 6 weeks, all depending on how my Lipids/ Liver come back, should pop into Quest labs for a fasted bloods this week maybe tomorrow. I’ve been on it a while now at different doses,@Acerico34 ugfreak delivers again, @ugfreak has the best quality para pharma been pinning on off the testosterone, HOT!
npp is going to go well, please update us
Unfortunately no, the Gyno specially in my right side I think is gonna have to be removed surgically. Can’t believe at the age of 35 I let it happen; I’m not new to gear idk what I was thinking just reducing my dose when for the first time ever I felt itchiness. I ran cycles at 22/23, at 30/31 always had it under control. But this was the first time running a short ester Test. I will try get leaner and carry on taking 1mg Adex daily, maybe bump it up to 1.5mg. I cook about 3-4 meal daily I’ll post a few up now, I’m going to train back and Biceps I’ll take notes tonight.@Acerico34 would be good to see some meals and full training please for the EVO family
but good to see you pushed tamoxifen
gyno gone you feel?
Some meals from yesterday, this is a daily thing, just too hungry and forget to take pics often. First is Seabass with greens, Avocado and my one has white potatoes on ( other is Gfs) second is ground 99% lean turkey mixed with less 85% lean beef, boiled eggs and sweet potatoes. 3rd was actually breakfast, gluten free ground beef enchiladas with scrambled eggs and sweet potatoes.
Attachments
@Acerico34 dont bump up the arimidex, wait, do you have updated blood work on this?
and tamoxifen didnt help after 30 days or how long?
we need to discuss this a bit more
nice meal, very clean looking, you making this at home right? swap the potato with yams if possible @Acerico34
Why yams for potatoes? I have sweet potatoes 90% of the time but white if it’s before or after training.. never gone for yams, what’s the benefit?nice meal, very clean looking, you making this at home right? swap the potato with yams if possible @Acerico34
Yea while I was on 525mg Test P, 455npp and 200mg test Cyp, was taking 1mg Adex EOD for the most part I “ think” I swapped to ED after bloods, my E2 came back at 55 I believe. I posted it.
@Acerico34 I checked back all pages now I see the issue. Did you redo the bloods after? its possible your Ai affinity with the aromatase enzyme was not impacted even with ed or progesterone/prolactin went up as a result of the e2 crash, causing more complex gyno
I feel like 30 days on 40mg tamoxifen did help, felt like it was going down to some degree, maybe I shouldve ordered more and carried on paired with the Adex. I just wonder wether its too late, it was back last December the itching started and by Feb there was small lumps and all I did like an idiot is drop down to low T
usually takes around 90 days for gyno to go away, you saying you stopped at 30? and up to 60mgs btw @Acerico34
Don’t think my E2 ever crashed… libido was always great, joints/energy fine etc. also prolactin came back normal levels just recently on those higher doses. I did bloods with my doc after 2 weeks on the Nolva~ 2 months ago ( at this point hadn’t started Adex) and E2 came back at 40 but I’d dropped Prop 10 days prior and was just on 200mg Cyp trt. Upped Test after that, upped NPP added Adex eod did the bloods, E2 55, prolactin I think 5.. upped Adex to ED. The lump/s are hardish, been there since as far as Feb.
You think it’s possible that even if they’ve been there for over 6 months there’s a chance I get nolva and run 60mgs it might help some ? I’ve heard after some time it’s only surgery..
no such things as permanent gyno , gynecomastia can go away in theory and I've seen it but to be fair no matter what I would give it a good 90 days tamoxifen before opting to go under the knife @Acerico34 BUT thats only if we get bloods and understand the source didnt change to prolactin
I did bloods , look back a few pages, prolactin normal. Whether when it originally formed it was from high prolactin I’d never know. But prolactin levels were Normal-low just a few weeks ago, August 16th to be exact. Probably a few days to a week after the last Nolva day and 2 weeks into Adex.
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I try to not look at tracking lol
nice job on this did you put these Foods together yourself
if so you look like a great cook
if so you look like a great cook
I really needed the gear as my cycle was going great and didn’t plan properly.. so kept checking. Went from not in the country to “arriving today”. Lucky the back up Prop/npp I ordered on Friday from DS gets here today.
Yes I did, do! I used to prepare the most bland and plain meals a few years ago.. I’ve got a whole album for food going now!
Do you think that progesterone could be out of whack while my prolactin was there ?
Nice TD broski.
Had a good few training sessions after 8/9 days off for a camping trip. Got back last Thursday night. Friday morning was back on track with morning fasted cardio on treadmill as have been daily. Saturday trained Legs but didn’t take notes, was a great session regardless, only the second proper leg session recentas Wasn’t able to eat properly till just a few weeks ago. Sunday trained Chest and strongest set was 125kgX4 on flat bench smith machine with a slight spot on last rep. Plenty of drop sets as always. Took Monday off to rest.
Here’s notes from yesterdays back n bicep session
Barbell bent over rows
Weight in Lbs
Warm up with bar x20
Warm up 25s x15
Slow 10 reps with 45s inside grip
70 ES X 7 outside grip
90 ES X 3.5 inside grip
70 ES X 8 outside grip minimal rest-
60 ES inside grip slow controlled X 12 minimal rest -
55 ES outside grip slow reps X 10 min rest-
45s ES inside grip X 15
Single arm dumbbell rows
40s X 13 13
50s X 12 12
60s X 10 10
70s X 11 11
Seated row machine
Lat pull downs narrow inside grip
60lb Z bar X 20 slow reps
- drop set to 25lbs x20
3 more sets the same
30lbs dumbell single arm curls elbow on knee leaned over spotting my self as biceps were ruined from smashing back
X8 , X5 X4 ,
Dropped to 25s X 8
25s standing hammer curls , 4 setsx 10 reps each arm
pull down rope normally used for triceps I used to do curls, gym was busy. 2 sets of 15-18 reps
2 sets on bicep curl machines 13 reps
10m on stairmaster.
Here’s notes from yesterdays back n bicep session
Barbell bent over rows
Weight in Lbs
Warm up with bar x20
Warm up 25s x15
Slow 10 reps with 45s inside grip
70 ES X 7 outside grip
90 ES X 3.5 inside grip
70 ES X 8 outside grip minimal rest-
60 ES inside grip slow controlled X 12 minimal rest -
55 ES outside grip slow reps X 10 min rest-
45s ES inside grip X 15
Single arm dumbbell rows
40s X 13 13
50s X 12 12
60s X 10 10
70s X 11 11
Seated row machine
- Warm up slow reps on 42.5 X 20
- 87.5 x 10
- 110X 8 dropped to-65 X 8- Dropped to 42.5 X 15
- 72.5x 12-Dropped to 42.5 X 10-Dropped to 27.5 leaning forward X12
- 65 X 12-Dropped to 35 X 10-27.5 X 10
Lat pull downs narrow inside grip
- 85 X 15
- 130 X 8
- 160 X 8
- 190 X 6 drop to 110 X 10- 70 X 19
60lb Z bar X 20 slow reps
- drop set to 25lbs x20
3 more sets the same
30lbs dumbell single arm curls elbow on knee leaned over spotting my self as biceps were ruined from smashing back
X8 , X5 X4 ,
Dropped to 25s X 8
25s standing hammer curls , 4 setsx 10 reps each arm
pull down rope normally used for triceps I used to do curls, gym was busy. 2 sets of 15-18 reps
2 sets on bicep curl machines 13 reps
10m on stairmaster.
First 3 meals of today. 10am - sirloin steak, purple sweet potatoes and Fage greek yogurt for probiotics I need. 12pm - Tuna steak + 160g cooked white rice. 2.30pm- one of my favourites, maninis gluten free pasta with a blend of different ground meats, 99% lean turkey/ 85% lean beef/ 93% lean beef.
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@Acerico34 what prolactin range did they use? it doesnt show there
@Acerico34 good training i like the Bi work and meals look super nice and tasty, you do need more fats I would up them, add avocado or walnuts to this
damn you looking amazing, super tight abs, big chest and arms!!! WOW! @Acerico34Shoulders and core tonight, plus my Prop is in my mail box according to tracking
where is the gyno? not seeing it on the right side
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