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cows milk is for men bro soy is for ladies lol and its estrogenic stay away from it
Early morning leg session on the cards today. Was a beauty and felt great post workout. Legs have started to show some good size. My shorts are tight around quads which is good for see. May need to up the size
Warmup:
5min. Dynamic stretching
Pyramid squat warmup
10x 10% 1rm
5x 30% 1rm
4x 50% 1rm
3x 60% 1rm
1x 70% 1rm
Workout
1. Barbell squats
4x 5 120kg
2. Stiff legged deadlifts
3x 12 60kg/70kg/70kg
3. 90° single leg press
3x 12 90kg/120kg/120kg
4. Leg extensions (2 seconds squeeze and slow eccentric)
3x 12 50kg
5. Lying hamstring curls (last set drop set)
3x 12 35kg/40kg/40kg/20kg
6. Standing calf raises (Smith machine)
3x 15 60kg/65kg/65kg
The slow leg extensions murders my quads and had them feeling very very full. Different style of workout today wanted to get some heavy squats low reps in for something a little different.
Food today thus far
Postworkout/breakfast
60gm whey protein
1 x cup rolled oats
1x cup lite milk
1x banana
5x strawberries
Honey
30gm almonds
Meal 2
4 eggs
3 rashers shortcut bacon
1 whole meal English muffin
1x apple
Meal 3
175gm chicken breast (baked)
350gm sweet potato
Broccoli and cauliflower
Meal 4 - awaiting consumption
Warmup:
5min. Dynamic stretching
Pyramid squat warmup
10x 10% 1rm
5x 30% 1rm
4x 50% 1rm
3x 60% 1rm
1x 70% 1rm
Workout
1. Barbell squats
4x 5 120kg
2. Stiff legged deadlifts
3x 12 60kg/70kg/70kg
3. 90° single leg press
3x 12 90kg/120kg/120kg
4. Leg extensions (2 seconds squeeze and slow eccentric)
3x 12 50kg
5. Lying hamstring curls (last set drop set)
3x 12 35kg/40kg/40kg/20kg
6. Standing calf raises (Smith machine)
3x 15 60kg/65kg/65kg
The slow leg extensions murders my quads and had them feeling very very full. Different style of workout today wanted to get some heavy squats low reps in for something a little different.
Food today thus far
Postworkout/breakfast
60gm whey protein
1 x cup rolled oats
1x cup lite milk
1x banana
5x strawberries
Honey
30gm almonds
Meal 2
4 eggs
3 rashers shortcut bacon
1 whole meal English muffin
1x apple
Meal 3
175gm chicken breast (baked)
350gm sweet potato
Broccoli and cauliflower
Meal 4 - awaiting consumption
back on track bro love this meal plan
meal 4 lets see
Meal 4
175gm tuna
150gm homemade spicy rice
Ingredients in 1pot rice cook up
- basmati rice
- red and green peppers
- celery
- black beans
- cajun spice
- Tomatoes
good meal bro seems clean but low in fat lets boost that bro
Do you usually train Outdoors when it gets a little cooler outside?
How are the mosquitoes where you live?
How are the mosquitoes where you live?
Bro, I want to see some pictures of red meat. Let's see if you're a real man or not.
I love how eggs are a big part of your diet.
And adding the broccoli and cauliflower. Excellent. They contain indole three carbon all which is great for finding cancer.
And adding the broccoli and cauliflower. Excellent. They contain indole three carbon all which is great for finding cancer.
Nice training sessions
@L1keapunt Amazing work bro........
@L1keapunt solid ass work here!
Use NAC to flush your system.
LevButlerov
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Increase water intake, cranberry juice, tudca, NAC, MT and multis asap.
Been Smashing water, nac, multis, hydralites
Trained this morning
Push workout
1. Barbell bench press
5x 12,10,8,8,6 60kg/90kg/105kg/105kg/110kg
2. Barbell overhead press
3x 12,10,10 45kg/55kg/55kg
3. Dumbbell incline press
3x 12,10,10 27.5kg/35kg/37.5kg
4. Cable flyes
4x 12,12,12,12 20kg/22.5kg/25kg/25kg
5. Dumbbell butterfly raises
4x12 6kg
Felt much better this afternoon, and one more good night sleep should have me back on track. Eating is back to normal
Trained this morning
Push workout
1. Barbell bench press
5x 12,10,8,8,6 60kg/90kg/105kg/105kg/110kg
2. Barbell overhead press
3x 12,10,10 45kg/55kg/55kg
3. Dumbbell incline press
3x 12,10,10 27.5kg/35kg/37.5kg
4. Cable flyes
4x 12,12,12,12 20kg/22.5kg/25kg/25kg
5. Dumbbell butterfly raises
4x12 6kg
Felt much better this afternoon, and one more good night sleep should have me back on track. Eating is back to normal
LevButlerov
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Good to see
Never let friends influence you in life. You be your own man and you be Independent.
Probably the 1st time in 5 years I've ever touched a party drug.
No peer pressure what so ever. Was a bucks party and all choices were my own doing. Definitely taking things seriously and was a slight blip on a near perfect 3 months of eating and training. I'm back on track
Workout this morning was pull
Workout
1. Weighted wide grip pull ups
4x 8 6kg
2. Machine iso later row
4x 12/12/10/10 75kg/75kg/85kg/85kg
3. Seated wide grip cable row
4x 12 65kg/65kg/70kg/70kg
4.a kneeling cable pullover (rope)
4x 15 17.5kg/17.5kg/20kg/15kg
4.b barbell curls
4x8 35kg
5.a Incline DB batwing rows
3x 12 15kg
5.b zotman curls
3x12 10kg
Feeling great and will tackle some cardio tonight.
Workout
1. Weighted wide grip pull ups
4x 8 6kg
2. Machine iso later row
4x 12/12/10/10 75kg/75kg/85kg/85kg
3. Seated wide grip cable row
4x 12 65kg/65kg/70kg/70kg
4.a kneeling cable pullover (rope)
4x 15 17.5kg/17.5kg/20kg/15kg
4.b barbell curls
4x8 35kg
5.a Incline DB batwing rows
3x 12 15kg
5.b zotman curls
3x12 10kg
Feeling great and will tackle some cardio tonight.
something fresh juice can really help cleanse you out.
like lemon or orange juice but fresh squeezed so they are alkaline.
like lemon or orange juice but fresh squeezed so they are alkaline.
Glad to hear you are feeling great again.
bro my son makes homemade hooch and moonshine.
it good stuff, i get drunk on it sometimes lol
it good stuff, i get drunk on it sometimes lol
Love the training and volume
Great job
Only 2 pins left in this cycle ( very upsetting) will be heavily focused on nailing the pct and keeping food intake and training constant.
Today's workout was legs,
Warm up;
10min cycle
5min dynamic stretching
2x 12 banded crab walks
2x 12 glute bridge
Workout:
1. Smith machine squats
5x 12/12/10/10/8 80kg/100kg/110kg/110kg/125kg
2. Romanian deadlifts
3x 12 60kg/70kg/80kg
3. 90° leg press
4X 12 180kg/220kg/220kg/240kg
4. Seated hip abductor
3x 15 35kg/40kg/40kg
5.a single leg Leg extensions
4x 12 30kg/30kg/35kg/35kg
5.b Seated hamstring curls
4x 10 35kg/40kg/45kg/45kg
Left this session with massive leg pump and generally feeling great. 5am sessions are the best
Today's workout was legs,
Warm up;
10min cycle
5min dynamic stretching
2x 12 banded crab walks
2x 12 glute bridge
Workout:
1. Smith machine squats
5x 12/12/10/10/8 80kg/100kg/110kg/110kg/125kg
2. Romanian deadlifts
3x 12 60kg/70kg/80kg
3. 90° leg press
4X 12 180kg/220kg/220kg/240kg
4. Seated hip abductor
3x 15 35kg/40kg/40kg
5.a single leg Leg extensions
4x 12 30kg/30kg/35kg/35kg
5.b Seated hamstring curls
4x 10 35kg/40kg/45kg/45kg
Left this session with massive leg pump and generally feeling great. 5am sessions are the best
Dinner tonight was home-made burgers
Might have to give this burger a name it was fucking delicious haha
1x Whole meal roll
150gm chicken breast baked with cajun seasoning
Baby spinach
Charred peppers
Sliced tomato
Egg
Home made Siracha mayo
Sweet potato chips home made
Might have to give this burger a name it was fucking delicious haha
1x Whole meal roll
150gm chicken breast baked with cajun seasoning
Baby spinach
Charred peppers
Sliced tomato
Egg
Home made Siracha mayo
Sweet potato chips home made
Attachments
It does look good haha!
@L1keapunt good updates man...keep up the good work.........
@L1keapunt I like the push pull variations!
2 pins left bro? you going to go on TRT ? i see you doing PCT but maybe consider a bridge light trt
trainign is HOT right now
and dinner i like this home burger looks like a win and high protein @L1keapunt
Training is red hot right now and don't really want to come off and hit PCT. However the wife wants to try for 1 more kid
So the plan is PCT try get a bun in the oven then jump back on.
Push workout today, in the gym at 530am
Workout:
1. Standing barbell overhead press
4x 12/10/8/8 40kg/60kg/62.5kg/62.5kg
2. Dumbbell bench press
3x 10 35kg/40kg/45kg
3. Seated shoulder press
3x12 60kg/65kg/65kg
4.a machine pec fly
3x 15 30kg/35kg/35kg
4.b dumbbell lateral raises (21s)
3x 21 6kg (7 reps full range, 7 reps top half movement, 7 reps bottom half movement
5. Overhead straight bar cable extension
3x 12 30kg/35kg/35kg
6. Kneeling tricep extenion (rope attachment)
3 12 17.5kg - focus on muscle contraction and hig squeeze at bottom of movement
Current body weight is sitting at 92kg
Standard post workout meal was oats berries protein etc.
1st snack today was abit of a throw together
5x eggs
1x wholemeal muffin with apricot conserve
1/2 Cucumber
Workout:
1. Standing barbell overhead press
4x 12/10/8/8 40kg/60kg/62.5kg/62.5kg
2. Dumbbell bench press
3x 10 35kg/40kg/45kg
3. Seated shoulder press
3x12 60kg/65kg/65kg
4.a machine pec fly
3x 15 30kg/35kg/35kg
4.b dumbbell lateral raises (21s)
3x 21 6kg (7 reps full range, 7 reps top half movement, 7 reps bottom half movement
5. Overhead straight bar cable extension
3x 12 30kg/35kg/35kg
6. Kneeling tricep extenion (rope attachment)
3 12 17.5kg - focus on muscle contraction and hig squeeze at bottom of movement
Current body weight is sitting at 92kg
Standard post workout meal was oats berries protein etc.
1st snack today was abit of a throw together
5x eggs
1x wholemeal muffin with apricot conserve
1/2 Cucumber
Attachments
you can do a light TRT bridge with HCG and clomid and a test booster and easily get the lady prego broTraining is red hot right now and don't really want to come off and hit PCT. However the wife wants to try for 1 more kid
So the plan is PCT try get a bun in the oven then jump back on.
trust me i did it haha
For future reference how would you structure this from a dosage perspective?
Happy Australia Day for any fellow Aussies following.
Big pull workout today
1. Barbell deadlifts
5x 12,10,5,3,1, x, 5 60kg/100kg/140kg/160kg/190kg/200kg (failed)/140kg
2. Reverse grip lat pull down
4x 12,12,10,10 55kg/65kg/75kg/80kg
3. Seated close grip cable row
4x 12/10/10/8 60kg/75kg/75kg/80kg
4. Dumbbell spider curls
3x 12 8kg/10kg/10kg
5. Iso lateral machine row (wide)
3x 12/10/10 65kg/75kg/75kg
6. Finisher. Seated high to low cable row
5 reps each arms alternate until failure
7. Cable hammer curls
3x 12/10/10 17.5kg/20kg/20kg
felt great this morning. Deads felt smooth. unfortunately failed the 200kg pull, grip slipped right towards the end of the movement.... probably had about 10cm left. Bugger. Will aim to crack the 200kg next week
Big pull workout today
1. Barbell deadlifts
5x 12,10,5,3,1, x, 5 60kg/100kg/140kg/160kg/190kg/200kg (failed)/140kg
2. Reverse grip lat pull down
4x 12,12,10,10 55kg/65kg/75kg/80kg
3. Seated close grip cable row
4x 12/10/10/8 60kg/75kg/75kg/80kg
4. Dumbbell spider curls
3x 12 8kg/10kg/10kg
5. Iso lateral machine row (wide)
3x 12/10/10 65kg/75kg/75kg
6. Finisher. Seated high to low cable row
5 reps each arms alternate until failure
7. Cable hammer curls
3x 12/10/10 17.5kg/20kg/20kg
felt great this morning. Deads felt smooth. unfortunately failed the 200kg pull, grip slipped right towards the end of the movement.... probably had about 10cm left. Bugger. Will aim to crack the 200kg next week
Morning Push sesh! Only had about 40mins due to having a busy day out and about with the family
Workout:
1.barbell bench press
6x 12,10,8,5,1,5,8 60kg/100kg/105kg/110kg/120kg/100kg/60kg
2. Dumbbell Arnold press
3x 12 22.5kg/27.5kg/27.5kg
3. Machine incline press
3x 15 50kg/60kg/65kg
4. Dumbbell lateral raises
4x 12 10kg
Quick session. Didn't get a chance to get some flyes in or triceps. Had a great bench press and will be looking for a spot next week as I try to go big
Workout:
1.barbell bench press
6x 12,10,8,5,1,5,8 60kg/100kg/105kg/110kg/120kg/100kg/60kg
2. Dumbbell Arnold press
3x 12 22.5kg/27.5kg/27.5kg
3. Machine incline press
3x 15 50kg/60kg/65kg
4. Dumbbell lateral raises
4x 12 10kg
Quick session. Didn't get a chance to get some flyes in or triceps. Had a great bench press and will be looking for a spot next week as I try to go big
LevButlerov
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I pinned right quad on Saturday usually spot maybe a couple mm to the left of where I usually go. No issues with the pin however did sting a touch going in (rarely happens)
Anyways all good Sunday and trained back. Woke up today and my quad is swollen and can barely bend my knee. It was a fresh vial of test e so unsure if it was a reaction to this. There are no marks or spots near the injection sites. It's just swelling but pain in the arse. Any tips to get this right before legs tomorrow would.be greatly appreciate.
Currently taking some nurofen and icing
Anyways all good Sunday and trained back. Woke up today and my quad is swollen and can barely bend my knee. It was a fresh vial of test e so unsure if it was a reaction to this. There are no marks or spots near the injection sites. It's just swelling but pain in the arse. Any tips to get this right before legs tomorrow would.be greatly appreciate.
Currently taking some nurofen and icing
Good to hear that. You're back on track.
bro how that slippin up?
i drink hooch and moonshine my son brews in trailer. no issues with me i perfectly normal red blooded american redneck white trash
i drink hooch and moonshine my son brews in trailer. no issues with me i perfectly normal red blooded american redneck white trash
Got it done regardless
I like dried apricots. They are really delicious.
But they're really hard to digest sometimes.
But they're really hard to digest sometimes.
Thanks mate. I usually just go sunny side up but been really digging the semi hard boiled ones.
Yeah it's the day the first fleet landed in Australia
Was supposed to train legs today but my quad is still very sore. Feels like I've got the world's biggest cork. Today is 3 days post injection I thought it might have subsided by now.
There is no visability or red any irritation where i pinned however can feel swelling in the quad. Any thoughts on next steps. I'm thinking I'll go to Dr. If still painful on Thursday?
PULL workout today and sprinkled triceps in as didn't have time to train them yesterday
Workout.
1. Wide grip pull ups
4x 12,10,10,8. Body weight
2. Bent over barbell row
5x 12,12,12,10,10 50kg/55kg/65kg/70kg/75kg
3.a Dumbbell batwing row
4x 12 17.5kg/20kg/20kg/20kg
3.b kneeling cable rope pull over (rope attachment)
4x 15,12,12,10 15kg/17.5kg/17.5kg/17.5kg
4.a Cable tricep pushdown (rope)
3x 12,12,12 20kg/22.5kg/22.5kg
4.b barbell curl
3x12,10,8 30kg/35kg/40kg
5.a Dumbbel French press
3x 12 22.5kg/25kg/25kg
5.b ez bar preacher curl
3x12 20kg/25k/25kg
great workout and wanted to keep going but work calls.
Hopefully this quad is better for tomorrow. Desperate to smash legs
There is no visability or red any irritation where i pinned however can feel swelling in the quad. Any thoughts on next steps. I'm thinking I'll go to Dr. If still painful on Thursday?
PULL workout today and sprinkled triceps in as didn't have time to train them yesterday
Workout.
1. Wide grip pull ups
4x 12,10,10,8. Body weight
2. Bent over barbell row
5x 12,12,12,10,10 50kg/55kg/65kg/70kg/75kg
3.a Dumbbell batwing row
4x 12 17.5kg/20kg/20kg/20kg
3.b kneeling cable rope pull over (rope attachment)
4x 15,12,12,10 15kg/17.5kg/17.5kg/17.5kg
4.a Cable tricep pushdown (rope)
3x 12,12,12 20kg/22.5kg/22.5kg
4.b barbell curl
3x12,10,8 30kg/35kg/40kg
5.a Dumbbel French press
3x 12 22.5kg/25kg/25kg
5.b ez bar preacher curl
3x12 20kg/25k/25kg
great workout and wanted to keep going but work calls.
Hopefully this quad is better for tomorrow. Desperate to smash legs
Attachments
Quick session but still got it done. That is what matters. Too many people would have made an excuse not to go.
supaa wide bro you look real big
can you post pics of the swelling from injection ? puss?
Thanks bro, appreciate it.
I'll post a picture when I get home. There is no puss not redness. I'm even starting to think that maybe it's not from the injection and may have injured during heavy deads haha
as a good rule, dont inject quads bro bad idea thats how big Ramy got all them scars
@L1keapunt cannot go wrong with a push day! Always love chest days!
Mostly when mine stings I don’t think I let the alcohol dry before pinning
@L1keapunt Numbers looks good.....looking forward to an awesome leg session.......
Still abit bummed, haven't trained legs and didn't pin on Wednesday out of sheer trauma of this insane PiP I am experiencing. (Was trying to inject on multiple occasions Wednesday but the mental game smoked me)
The pain is pretty much gone and now feels like there is a knot In my quad which needs to be foam rolled.
after stepping away from Wednesday pin I cleared my mind over the night and quick delt injection today which was smooth (hooray)
Just doing some cardio this evening and hopefully can train legs tomorrow
Friday morning in legs ( been waiting doe this session for 7 days 
)
Right quad being much much better but still very tight. I'd say about 80%
warm up:
10 min cycle
5 min stretching
3x 12 banded crab walks
2x 12 over head squats
Workout:
1. Barbell squats
7x 12,10,10,5,5,1,6. 60kg/100kg/100kg/120kg/130kg/140kg/100kg
2. Stiff legged deadlifts
3x12 60kg/70kg/80kg
3.a 90° leg press
4x 12 160kg/220kg/260kg- 160kg
3.b barbell walking lunges
3X 12 30kg
4. Leg extensions
4x10 50kg/55kg/60kg > 35kg
Felt great to hit legs, quad tool a while to get full ROM but once warmed up no issues.
Only 1 pin left tomorrow then full steam ahead PCT
)Right quad being much much better but still very tight. I'd say about 80%
warm up:
10 min cycle
5 min stretching
3x 12 banded crab walks
2x 12 over head squats
Workout:
1. Barbell squats
7x 12,10,10,5,5,1,6. 60kg/100kg/100kg/120kg/130kg/140kg/100kg
2. Stiff legged deadlifts
3x12 60kg/70kg/80kg
3.a 90° leg press
4x 12 160kg/220kg/260kg- 160kg
3.b barbell walking lunges
3X 12 30kg
4. Leg extensions
4x10 50kg/55kg/60kg > 35kg
Felt great to hit legs, quad tool a while to get full ROM but once warmed up no issues.
Only 1 pin left tomorrow then full steam ahead PCT
LevButlerov
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Friday morning in legs ( been waiting doe this session for 7 days
Right quad being much much better but still very tight. I'd say about 80%
warm up:
10 min cycle
5 min stretching
3x 12 banded crab walks
2x 12 over head squats
Workout:
1. Barbell squats
7x 12,10,10,5,5,1,6. 60kg/100kg/100kg/120kg/130kg/140kg/100kg
2. Stiff legged deadlifts
3x12 60kg/70kg/80kg
3.a 90° leg press
4x 12 160kg/220kg/260kg- 160kg
3.b barbell walking lunges
3X 12 30kg
4. Leg extensions
4x10 50kg/55kg/60kg > 35kg
Felt great to hit legs, quad tool a while to get full ROM but once warmed up no issues.
Only 1 pin left tomorrow then full steam ahead PCT
It's all a mental game @L1keapunt sometime you have to push thru the pain and do it. I like that you're back stronger than ever and meal is nice would add 100 grams of whey to it though.
Nice job
LevButlerov
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Looks very Elite
Was pull day today not push.
Workout.
1. Wide grip pull ups (3 sec eccentric)
4x 8,7,5,5. Body weight
2. Machine iso lateral row
4x 12,12,10,10 50kg/70kg/80kg/90kg
3. T Bar row
4x 12,12,12,10 50kg/60kg/70kg/75kg
4. Under hand grip lat pulldown
4x10 55kg/65kg/75kg/75kg
5. Behind the back cable curls (2 single arm pulleys)
3x12 7.5kg/10kg/10kg
6. Dumbbell preacher curl
3x10 10kg/10kg/12.5kg
Workout.
1. Wide grip pull ups (3 sec eccentric)
4x 8,7,5,5. Body weight
2. Machine iso lateral row
4x 12,12,10,10 50kg/70kg/80kg/90kg
3. T Bar row
4x 12,12,12,10 50kg/60kg/70kg/75kg
4. Under hand grip lat pulldown
4x10 55kg/65kg/75kg/75kg
5. Behind the back cable curls (2 single arm pulleys)
3x12 7.5kg/10kg/10kg
6. Dumbbell preacher curl
3x10 10kg/10kg/12.5kg
Into PCT we go, this morning started a natty test booster primal test. 2.0 ingredient profile looks strong. Pretty similar to hcgenerate.
Should I continue to take arimidex e3d as on cycle? If so 1st 2 weeks will look like this.
Week1&2
- primal test ed
- adex e3d
- fishoils
- milk thistle
- nacc
- coq10
week 3 - 6
- same as above
- introduce nolva thoughts on 20mg all the way through? Or run 40/40/20/20
Any additional feed would be great
Should I continue to take arimidex e3d as on cycle? If so 1st 2 weeks will look like this.
Week1&2
- primal test ed
- adex e3d
- fishoils
- milk thistle
- nacc
- coq10
week 3 - 6
- same as above
- introduce nolva thoughts on 20mg all the way through? Or run 40/40/20/20
Any additional feed would be great
Attachments
In addition breakfast this morning was
5eggs
2 slices sourdough
1/2 Cucumber
150gm cottage cheese
Home-made tomato sauce with chilli
Attachments
@L1keapunt pull day training good bro
but pct you planning to fully recover? that might be very hard, and you need to drop arimidex asap its going to hurt recovery
meal supa tasty bro
just to make sure whats your weight now and where do you want to be bro?
Yep recover as much as possible. I can drop arimidex asap. Wasn't sure if there would be any raised estro sides during pct.
I'm sitting at about 92kg at the moment gained about 4.5kg on cycle.
To be honest not to worried where I land with weight after PCT just try and hold onto as much as possible.
I've learnt so much from 1st cycle especially from you @Npcclassicphysique champ and really keen to recover have 4 months off then run a fresh cycle around aug/sep
arimidex aint for pct bro it will mess you up @L1keapunt
on NPC youll lose gains for sure
you can just do self TRT why not?
Thanks Steve.
Completely expect to lose gains so not to worried. I'll do full pct this time around see if I can get bloods to somewhere near before I started.
Definitely looked into TRT and will probably go this route next cycle. My wife is all good with this approach once we pop out another kid.
Thanks all for feedback and help. Learnt so much
