Please Scroll Down to See Forums Below 
A buddy of mine had hernia surgery with the mesh repair and it was a tough recovery. Just have to take it slow and safe.
Approved Log My First Log - Cleaning Up and Locking In Before Blast Off
- Thread starter Frogger
- Start date
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Yes I understand you are limited on the training styles. In that case be careful on anything non sitting.
I meant to type this up last night but I didn't get around to it and just remembered. Yesterday morning's session was a bit rushed because I had some uncharacteristically solid sleep and forgot to put my gym gear into the dryer before I went to bed so I had to wait 30 minutes before I could leave.
7/3/25
Back
Started up with some cardio. Some running, some brisk walking. Not where I want my performance to be but I was feeling pretty flat and didn't push it.
Cable rows - V grip
10x42kg
10x60kg
10x80kg
10x90kg
10x100kg - there was also a set of 5-6 pull ups in there somewhere that I didn't log as I was just using it to stretch out my back between rows
Single arm cable pullovers
10x13kg
10x18kg
10x15kg
10x15kg
10x13kg
Dumbbell bent rows
15x15kg
15x18kg
15x20kg
15x18kg
15x15kg
End
Just a short session. I didn't do any bicep isolations because I was running out of time before I had to leave for work and they felt like they got a half decent workout with the row variations. I'll hit them extra hard either with my next shoulders or leg session in the next couple of days. My blood pressure was slightly elevated for the past couple of weeks (systolic in the high 120s, sometimes above 130) and I put that down to my poor cardio training lately but maybe it was just work related as every shift half the crew would be absent most days. We're back around 118/70 now even caffeinated.
Training might be a bit patchy for the next few weeks while I don't have my work routine to get me in the gym and I've got some traveling to do, but I'll try not to use that as an excuse and get in about 5 times a week when I'm not away from home.
7/3/25
Back
Started up with some cardio. Some running, some brisk walking. Not where I want my performance to be but I was feeling pretty flat and didn't push it.
Cable rows - V grip
10x42kg
10x60kg
10x80kg
10x90kg
10x100kg - there was also a set of 5-6 pull ups in there somewhere that I didn't log as I was just using it to stretch out my back between rows
Single arm cable pullovers
10x13kg
10x18kg
10x15kg
10x15kg
10x13kg
Dumbbell bent rows
15x15kg
15x18kg
15x20kg
15x18kg
15x15kg
End
Just a short session. I didn't do any bicep isolations because I was running out of time before I had to leave for work and they felt like they got a half decent workout with the row variations. I'll hit them extra hard either with my next shoulders or leg session in the next couple of days. My blood pressure was slightly elevated for the past couple of weeks (systolic in the high 120s, sometimes above 130) and I put that down to my poor cardio training lately but maybe it was just work related as every shift half the crew would be absent most days. We're back around 118/70 now even caffeinated.
Training might be a bit patchy for the next few weeks while I don't have my work routine to get me in the gym and I've got some traveling to do, but I'll try not to use that as an excuse and get in about 5 times a week when I'm not away from home.
@Frogger Numbers look legit bro........
@Frogger awesome update man! Way to get after it you’re doing very well.
short is good bro @Frogger cables are volumed
First update in a couple of days. I took the weekend off the gym and spent my days tackling some landscaping and cutting back overgrown trees at home, taking advantage of the time I've got off work. Also doing lots of paperwork and personal study to get into a couple of (expensive) hobbies I've been wanting to dip my toes in for years now. Put in a quick shoulder session late last night as well as a bit of back pump work with cables for fun that I didn't log.
11/3/25
Shoulders
DB Shoulder press
15x15kg
15x20kg
15x25kg
15x30kg
10x30kg
10x25kg
Pec Deck rear delt
10x18kg
10x27kg
10x32kg
10x27kg
10x23kg
End
Just a short session. I should be back in tonight for back but that could change based on some plans we've got with the evening. Weight is still trending down slowly and vascularity is increasing, with the veins that used to only be visible on my delts now tracking through my biceps and forearms. The horizontal separation between my top and middle abs is getting deeper and more square, but the next line down isn't showing without a pump yet so there's still a bit to lose.
Having not had a surgery date sent to me yet, I'm going to assume it'll be on the tail end of the "few months" estimate and go ahead with the blast come April and just drop back to a cruise/trt if they spring a date on me that I'm not expecting. From the looks of my current masteron vial I should be moving to @Sydneycitysupplements mast at the end of this week, and then their test as well once I get bloods on my current test.
11/3/25
Shoulders
DB Shoulder press
15x15kg
15x20kg
15x25kg
15x30kg
10x30kg
10x25kg
Pec Deck rear delt
10x18kg
10x27kg
10x32kg
10x27kg
10x23kg
End
Just a short session. I should be back in tonight for back but that could change based on some plans we've got with the evening. Weight is still trending down slowly and vascularity is increasing, with the veins that used to only be visible on my delts now tracking through my biceps and forearms. The horizontal separation between my top and middle abs is getting deeper and more square, but the next line down isn't showing without a pump yet so there's still a bit to lose.
Having not had a surgery date sent to me yet, I'm going to assume it'll be on the tail end of the "few months" estimate and go ahead with the blast come April and just drop back to a cruise/trt if they spring a date on me that I'm not expecting. From the looks of my current masteron vial I should be moving to @Sydneycitysupplements mast at the end of this week, and then their test as well once I get bloods on my current test.
short but good session bro always get into the gym right
Got a back and biceps session in this morning that I'll have to type up when I get home Monday. Just about to drive 4-5 hours for a weekend away.
Weight is down below 82kg now but slightly soft with subq water because of some excessively salty food yesterday. Abs are still revealing themselves as my weight drops.
I put the effort in and got my full run done this morning as I should be doing every session.
Next week and weekend is already looking fully packed schedule wise but I'll get in the gym when I can. April is when things fully kick off and I'll be back at work to keep me in a routine.
Weight is down below 82kg now but slightly soft with subq water because of some excessively salty food yesterday. Abs are still revealing themselves as my weight drops.
I put the effort in and got my full run done this morning as I should be doing every session.
Next week and weekend is already looking fully packed schedule wise but I'll get in the gym when I can. April is when things fully kick off and I'll be back at work to keep me in a routine.
4-5 hours bro thats far away you gotta get some push ups and squats when you there
Back in the gym tonight. I got back later than expected yesterday, having driven about 7 hours after a couple of sight seeing detours.
The plan was to hit shoulders but I think I've done something to part of my left side delt. Not sure if I slept on it weird during the weekend or if I pulled something reaching behind myself in the car without noticing.
I might instead do some light rehab type cable work on my delts and hit legs.
I'm only home for a couple of days before travelling again until early next week so the log will continue to be a bit slow for a while
The plan was to hit shoulders but I think I've done something to part of my left side delt. Not sure if I slept on it weird during the weekend or if I pulled something reaching behind myself in the car without noticing.
I might instead do some light rehab type cable work on my delts and hit legs.
I'm only home for a couple of days before travelling again until early next week so the log will continue to be a bit slow for a while
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Hit shoulders but careful if you feel you pulled something. Better do lower body if you feel the pain. @Frogger
Had to get this up before bed. I just finished up tonight's session (ended up doing legs. Will let my shoulders rest for a bit and go easy on pressing exercises until it's feeling better) and had dinner.
14/3/25
Back
This was a morning session before driving across the state for a weekend away. Did my 2km run before resistance training.
Single arm cable pullovers - warmup
10x12.5kg
10x12.5kg
10x12.5kg
Pull ups
set of 10, didn't like how much my form was breaking (not using legs or swinging, just not great) so I went to machines
Single arm plate row
10x20kg
10x40kg
10x60kg - I think I drank too much water between sets and pushing against the chest support had me feeling slightly nauseous so I again moved on
Lat prayer - these sets felt too light for the weights labelled on the stack so take the numbers with a grain of salt
10x30kg
10x45kg
10x60kg
10x60kg
10x60kg
EZ bar preacher curls
10x35kg
10x35kg
7x45kg
10x25kg
End
All in all, not the best session but not the worst. I definitely took a performance hit because I hadn't been sleeping well with all the planning and paperwork I'd been doing the days before this.
I didn't get as much bodyweight training in over the weekend as I could have and it was hard to get quality macros in with what was locally available, but we averaged around 20k steps a day, largely on bush tracks with a lot of uphill sections. I must have driven for about 20 hours over the course of the weekend which I'm not keen to do again any time soon.
18/3/25
Legs
Was supposed to hit shoulders tonight but after one set of DB shoulder press it was pretty evident that I should change it up. For anyone who might have some advice, the pain occurs relatively close to the "side" delt insertion, causing pain when the arm is moved past horizontal either from above or below, especially when the arm is in a "chicken wing" position. Probably some tendonitis because I often hit my shoulders hard and work has me lifting ~15kg in a manner similar to an upright row 100+ times most days.
2km run to start things off
DB Shoulder press
10x20kg - Normally 20kg would be a fine starting point after some warming up but my left shoulder just wasn't having it. The strength was 100% there but I could tell I was hurting something so I stopped
Quad extensions
10x33kg
10x54kg
10x75kg
10x103kg
5x117kg
10x82kg
10x68kg
10x54kg
Hamstring curls
15x40kg
15x60kg
10x80kg
10x100kg
10x75kg
Admittedly I should have done some core work here but I was drenched in sweat (gym gear was in the wash so I was a lot warmer than I'd normally be) and hungry. I'll do non-pressing chest work tomorrow and hit my abs hard between sets. Lots of yard work to be done tomorrow, putting branches through the wood chipper and moving soil around etc. and not long before I have to drive another few hours before flying across the country for the weekend so more busy days ahead.
14/3/25
Back
This was a morning session before driving across the state for a weekend away. Did my 2km run before resistance training.
Single arm cable pullovers - warmup
10x12.5kg
10x12.5kg
10x12.5kg
Pull ups
set of 10, didn't like how much my form was breaking (not using legs or swinging, just not great) so I went to machines
Single arm plate row
10x20kg
10x40kg
10x60kg - I think I drank too much water between sets and pushing against the chest support had me feeling slightly nauseous so I again moved on
Lat prayer - these sets felt too light for the weights labelled on the stack so take the numbers with a grain of salt
10x30kg
10x45kg
10x60kg
10x60kg
10x60kg
EZ bar preacher curls
10x35kg
10x35kg
7x45kg
10x25kg
End
All in all, not the best session but not the worst. I definitely took a performance hit because I hadn't been sleeping well with all the planning and paperwork I'd been doing the days before this.
I didn't get as much bodyweight training in over the weekend as I could have and it was hard to get quality macros in with what was locally available, but we averaged around 20k steps a day, largely on bush tracks with a lot of uphill sections. I must have driven for about 20 hours over the course of the weekend which I'm not keen to do again any time soon.
18/3/25
Legs
Was supposed to hit shoulders tonight but after one set of DB shoulder press it was pretty evident that I should change it up. For anyone who might have some advice, the pain occurs relatively close to the "side" delt insertion, causing pain when the arm is moved past horizontal either from above or below, especially when the arm is in a "chicken wing" position. Probably some tendonitis because I often hit my shoulders hard and work has me lifting ~15kg in a manner similar to an upright row 100+ times most days.
2km run to start things off
DB Shoulder press
10x20kg - Normally 20kg would be a fine starting point after some warming up but my left shoulder just wasn't having it. The strength was 100% there but I could tell I was hurting something so I stopped
Quad extensions
10x33kg
10x54kg
10x75kg
10x103kg
5x117kg
10x82kg
10x68kg
10x54kg
Hamstring curls
15x40kg
15x60kg
10x80kg
10x100kg
10x75kg
Admittedly I should have done some core work here but I was drenched in sweat (gym gear was in the wash so I was a lot warmer than I'd normally be) and hungry. I'll do non-pressing chest work tomorrow and hit my abs hard between sets. Lots of yard work to be done tomorrow, putting branches through the wood chipper and moving soil around etc. and not long before I have to drive another few hours before flying across the country for the weekend so more busy days ahead.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I like the legs closer but if you cant get in the core work, how about starting the training with some cardio and core? like close the run with core work it will change your life with planks.
That's the best way to do it for sure. I just like to get everything else I need to do at the time sorted so I can sit down and type with nothing on my mind
I try to keep identifying stuff off the internet. We're clearing grass and weeds from a steep back yard, making a top section suitable for planter boxes, and filling the lower area with (mostly fruiting or otherwise edible) native plants. We didn't end up doing the wood chipping today so that's a job for the morning. I'll be off to get a gym session in shortly before bed time
Hunting and the really granular side of espresso making. Both enjoyable and have a decent depth of technical knowledge that can be learned through experience. I've always liked to tinker with things and understand how and why things are engineered the way they are. Another aspect of the hunting is that kangaroos are in plague proportions around here and seeing as I already eat 2kg+ of roo a week I may as well skip the supermarket and source it myself. I'll break even from the licencing fees and capital investment relatively quickly
I like to keep momentum squarely out of the picture with as many movements as I can, so it works well for me with that. Cable curls also work very well, I just default to the preacher and EZ bar.
Just getting a bit of food in now and then I'll grab my training book out of my bag and type up tonight's session.
A lot of people have shoulder issues.
You start developing tears. The more you pound that it my advice is lay off of it for a while.
You start developing tears. The more you pound that it my advice is lay off of it for a while.
I do think it's tendon strain rather than a tear with where it is and how it feels. I could be wrong, but it feels like any other tendonitis I've had in the past. It is calming down quickly, but I'll give pressing exercises a rest until I get back home next week at least
You need to avoid things that stress out your shoulders.
This means avoid overhead or pull down exercises.
This means avoid overhead or pull down exercises.
bro both my shoulders flair up when i train but i don't give a sh*T. i'm tough i can handle it
Tonight's session
19/3/25
Chest + triceps + core
Started out with the 2km run. My shins still don't love running but I got through it.
Incline crunches
20
10
10
10
10 - I should probably start bumping up the difficulty here and put a plate on my chest. I get fatigue in the moment but I'm no longer getting DOMS from a lot of my core work
Cable crossovers
10x10kg
10x12.5kg
10x15kg
10x17.5kg
10x17.5kg
10x15kg
10x15kg - I moved the pulleys from high to low here because that is usually great for my chest pump but I started to feel my bad delt flare up so I went to triceps
Tricep push down - some cable crunches superset inside these
10x20kg
10x30kg
10x35kg
10x42.5kg
10x35kg
10x35kg
10x30kg
Went back to cable crossovers with a bent body position and high cables to stretch out my pecs without affecting my delt
10x15kg
10x15kg
10x15kg
End of session
@Wootoom Shoulder mobility is quite good because I always stick to very deep ranges of motion. This issue is occurring at the insertion point at the bottom of the delt, around the height of the top of my bicep muscle belly rather than up high in the shoulder where all the intricate structure and movement occurs
19/3/25
Chest + triceps + core
Started out with the 2km run. My shins still don't love running but I got through it.
Incline crunches
20
10
10
10
10 - I should probably start bumping up the difficulty here and put a plate on my chest. I get fatigue in the moment but I'm no longer getting DOMS from a lot of my core work
Cable crossovers
10x10kg
10x12.5kg
10x15kg
10x17.5kg
10x17.5kg
10x15kg
10x15kg - I moved the pulleys from high to low here because that is usually great for my chest pump but I started to feel my bad delt flare up so I went to triceps
Tricep push down - some cable crunches superset inside these
10x20kg
10x30kg
10x35kg
10x42.5kg
10x35kg
10x35kg
10x30kg
Went back to cable crossovers with a bent body position and high cables to stretch out my pecs without affecting my delt
10x15kg
10x15kg
10x15kg
End of session
@Wootoom Shoulder mobility is quite good because I always stick to very deep ranges of motion. This issue is occurring at the insertion point at the bottom of the delt, around the height of the top of my bicep muscle belly rather than up high in the shoulder where all the intricate structure and movement occurs
cable crossovers too much volume bro imo i would cut this to 3 sets and 1 drop @Frogger
and why 2k run? how about we do a walk up incline on treadmill
I've used incline treadmill with various inclines, speeds, and durations for my cardio before and it does nothing for my blood pressure. I naturally run slightly high (confirmed with organ and arterial imaging) and running is what's taken it from ~135/80 to ~115/70.
Don't get me wrong, I hate the running, but it makes my body run better in so many ways in the long term.
i do want to see less volume bro
I'll see how I go trading volume for weight going into the blast in a couple of weeks
lets see bro you right
@Frogger good idea to switch up and do legs to give you shoulders little more of a break.
@Frogger awesome recap right here!!
@Frogger Solid update bro.....keep killing it.........
Not many updates this week. I did a decent amount of bodyweight exercise and averaged about 20k steps while away and I hit a nice chest and arms session with a buddy I hadn't caught up with in a few years on Monday in his gym. My shoulder is feeling way better but I'm still going to take it easy with vertical pressing to make sure it recovers properly. I got home from interstate on Tuesday morning and have spent most of my time since then in the garden, including my first go at concreting to put in the supports for what will be a living garden fence with plants growing up a lattice. Carrying a few hundred kg of concrete one bag at a time down a narrow set of stairs wasn't the highlight of the day.
As for physique stuff, my weight is still sitting around 83-84kg. I'm not focusing on keeping calories super low as honestly I'm happy going into the blast with a gradual calorie increase from the point I'm at. Vascularity in my arms is still increasing, with some horizontal bicep outer forearm lines showing at rest. With a slight pump I can even follow my delt veins all the way down into my forearms now.
Planning on getting back into the gym tonight but it seems I'm rapidly coming down sick. I thought I had some hayfever in the morning but now I'm getting nausea and overheating on and off. Hopefully it ends up being nothing and I can go move some heavy stuff. Unless I end up being properly sick I'll be off to get bloods after work on Monday and then it should be time to bump up my dosages. The game plan lifting wise is to lower my overall volumes and significantly increase the load on my working sets across the board. Still haven't recieved a surgery date, just a confirmation that I'm on the waiting list.
As for physique stuff, my weight is still sitting around 83-84kg. I'm not focusing on keeping calories super low as honestly I'm happy going into the blast with a gradual calorie increase from the point I'm at. Vascularity in my arms is still increasing, with some horizontal bicep outer forearm lines showing at rest. With a slight pump I can even follow my delt veins all the way down into my forearms now.
Planning on getting back into the gym tonight but it seems I'm rapidly coming down sick. I thought I had some hayfever in the morning but now I'm getting nausea and overheating on and off. Hopefully it ends up being nothing and I can go move some heavy stuff. Unless I end up being properly sick I'll be off to get bloods after work on Monday and then it should be time to bump up my dosages. The game plan lifting wise is to lower my overall volumes and significantly increase the load on my working sets across the board. Still haven't recieved a surgery date, just a confirmation that I'm on the waiting list.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
If you're sick, be careful not to get sicker. Throw up some pics after training and some training updates. @Frogger
Yeah I came down sick as hell. Barely got any sleep last night because of it and sneezed my throat raw which has brought on a cough too. I'm just glad a fever hasn't come on (yet).
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Dont train, you need to increase vitamin intake and vitamin C and D intake with multi vitamins.
I'd say I'm 90% past the cold/flu that came over me late last week and just dealing with the left over mucous and raw throat so I trained this morning before work. It feels like it's been forever since I've been to my gym and they've put some new equipment in too. My shoulder is feeling far better but I'm still avoiding anything that threatens to make it flare up again for the time being. Blood pressure is sitting in a great range at the moment with an afternoon reading of 120/70. Weight is pretty stationary at 83-84kg which I don't have a problem with as I mentioned a few days ago.
31/3/25
Chest + triceps (+ a bit of biceps for a pump)
Dumbbell bench - very low incline
15x20kg (warmup set)
10x30kg
10x40kg
10x40kg
15x30kg
My first time putting the 40kg dumbbells up for bench I believe. Getting your own weight in DBs into position isn't the easiest thing in the world. Pushing the weight was easier than getting it into position by far.
Cable Crossover - I'm not sure how accurate these weights are. This setup feels lighter for a given weight than the pulley set I'm used to
10x20kg
10x30kg
10x40kg
10x35kg
10x25kg
Tricep pushdown - rope
20x20kg
10x30kg
7x35kg
10x25kg
Dumbbell curls
10x15kg
10x20kg
10x17.5kg
10x15kg
10x12.5kg
Dips - chest focus
10
10
11
End of session
Pumps were definitely there but weren't amazing and I'm putting that down to still being a bit sick. I'm pushing the start of my blast by about a week so my body can fully recover from the cold before I get my bloods and then it'll be a go. I've attached a couple of pictures below but you'll have to forgive the terrible lighting and angles (doesn't help that I'm pale as hell too). The side profile is just to show I'm not quite as fat as the first picture might look. Definitely not in the best shape of my life after missing a good chunk of training due to travel and illness, but not in the worst either.
31/3/25
Chest + triceps (+ a bit of biceps for a pump)
Dumbbell bench - very low incline
15x20kg (warmup set)
10x30kg
10x40kg
10x40kg
15x30kg
My first time putting the 40kg dumbbells up for bench I believe. Getting your own weight in DBs into position isn't the easiest thing in the world. Pushing the weight was easier than getting it into position by far.
Cable Crossover - I'm not sure how accurate these weights are. This setup feels lighter for a given weight than the pulley set I'm used to
10x20kg
10x30kg
10x40kg
10x35kg
10x25kg
Tricep pushdown - rope
20x20kg
10x30kg
7x35kg
10x25kg
Dumbbell curls
10x15kg
10x20kg
10x17.5kg
10x15kg
10x12.5kg
Dips - chest focus
10
10
11
End of session
Pumps were definitely there but weren't amazing and I'm putting that down to still being a bit sick. I'm pushing the start of my blast by about a week so my body can fully recover from the cold before I get my bloods and then it'll be a go. I've attached a couple of pictures below but you'll have to forgive the terrible lighting and angles (doesn't help that I'm pale as hell too). The side profile is just to show I'm not quite as fat as the first picture might look. Definitely not in the best shape of my life after missing a good chunk of training due to travel and illness, but not in the worst either.
Attachments
@Frogger you actually leaned out during your sickeness bro i like the abs but going bavck into training start doing more cardio too get the lungs moving and push it
Cardio will be back on every session once I beat the last of this cold/flu. My gym just put in new cardio equipment that isn't 20 years old and flogged out so that'll be a great change
new cardio machines are the best they feel good too bro
The old treadmills weren't just shaky, they were poorly designed from the start. I'd end up skinning my knuckles on the control panel most of the time I ran on them.
I believe they've also got an inbody scanner (big standing unit, not an impedance scale) to unveil soon so we'll see how accurate that is soon hopefully
i had shaky ones as a BB gym bro lol
over in Indiana i see a few good gyms these days shit is falling apart
You won't go wrong with this type of training. Very good high volume. I like it.
Bro, you push in some big weights
but I want to see some red meat pictures.
but I want to see some red meat pictures.
Back session this morning before work. Sleep wasn't the greatest as I had to get up during the night for about an hour but I made it through and there shouldn't be any more sleep interruptions for the rest of the week. Session was also a bit shorter than usual for the same reason.
2/4/25
Pull ups
10
7
5
5 -5kg assist
V bar cable rows
15x50kg
10x70kg
7x90kg
Lat prayers
10x15kg
15x25kg
10x36kg
15x29kg
10x29kg
Preacher curls - EZ bar
10x35kg
9x45kg
7x40kg
7x40kg
End
Skipping shoulders and going straight to legs tomorrow morning hopefully with a lot more energy than today. I'll definitely have to plug some core work in tomorrow as well because I haven't hit that hard since before I flew back home and got sick. Cardio should also be back on the books tomorrow as the cold has well and truly moved on now. My throat is still a little raw but all the mucous has drained out of my sinuses and I can hear and breathe again finally.
2/4/25
Pull ups
10
7
5
5 -5kg assist
V bar cable rows
15x50kg
10x70kg
7x90kg
Lat prayers
10x15kg
15x25kg
10x36kg
15x29kg
10x29kg
Preacher curls - EZ bar
10x35kg
9x45kg
7x40kg
7x40kg
End
Skipping shoulders and going straight to legs tomorrow morning hopefully with a lot more energy than today. I'll definitely have to plug some core work in tomorrow as well because I haven't hit that hard since before I flew back home and got sick. Cardio should also be back on the books tomorrow as the cold has well and truly moved on now. My throat is still a little raw but all the mucous has drained out of my sinuses and I can hear and breathe again finally.
I had that nonsense after my flu and i hates every second of it.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Pull ups are perfect, I think more pull ups will be key to your back width.
@Frogger Glad you're feeling better and back to training! Congrats on hitting 40kg dumbbells for bench press. Smart to prioritize your shoulder health and push back your blast start date to ensure you're fully recovered. Keep up the good work!
@Frogger glad to hear you’re almost over the flu. That thing was nasty this year.
Double update because I forgot to type yesterday's session up before I went to bed.
3/4/25
Legs
Cardio - I was still beating the end of my flu here and started to heat up pretty quickly so I slowed down my run and completed the 2km at a fast walking pace rather than running the whole distance
Laying Hamstring curl - Looks like they've binned the machine I usually use so on to the other ham curl machine. Weights feel heavier than the last machine for a given figure.
10x46kg
10x67kg
10x81kg
7x81kg
Quad extension
10x47kg
10x75kg
10x96kg
7x110kg
Standing calf raise machine
10x40kg
10x55kg
10x65kg
10x65kg
Incline sit ups - +10kg plate on chest
11
11
11
11 minus the 10kg plate
End of session
4/4/25
Chest - Pushing myself on DB bench specifically to get that up
Cardio - Same as the day before, I felt that I couldn't keep the run up yet so it was a 50/50 on running and steps. I should be back up to speed soon because I'm back to feeling well now.
Dumbbell bench press
15x15kg (twice as a warmup)
10x42.5kg
10x45kg
10x45kg
10x32kg
Cable crossover
15x15kg
10x15kg
10x12.5kg - low pulleys here on
10x10kg
End of session
Overall not groundbreaking sessions but it feels good to get the 45kg DBs into position finally. My mini-fridge is finally ready for me to pick up so I'll be back on the meal prep train for the blast after this weekend.
Night shift starts in a couple of days so next week's sessions might be low energy but I will be in the gym grinding them out optimising things for the coming growth phase.
3/4/25
Legs
Cardio - I was still beating the end of my flu here and started to heat up pretty quickly so I slowed down my run and completed the 2km at a fast walking pace rather than running the whole distance
Laying Hamstring curl - Looks like they've binned the machine I usually use so on to the other ham curl machine. Weights feel heavier than the last machine for a given figure.
10x46kg
10x67kg
10x81kg
7x81kg
Quad extension
10x47kg
10x75kg
10x96kg
7x110kg
Standing calf raise machine
10x40kg
10x55kg
10x65kg
10x65kg
Incline sit ups - +10kg plate on chest
11
11
11
11 minus the 10kg plate
End of session
4/4/25
Chest - Pushing myself on DB bench specifically to get that up
Cardio - Same as the day before, I felt that I couldn't keep the run up yet so it was a 50/50 on running and steps. I should be back up to speed soon because I'm back to feeling well now.
Dumbbell bench press
15x15kg (twice as a warmup)
10x42.5kg
10x45kg
10x45kg
10x32kg
Cable crossover
15x15kg
10x15kg
10x12.5kg - low pulleys here on
10x10kg
End of session
Overall not groundbreaking sessions but it feels good to get the 45kg DBs into position finally. My mini-fridge is finally ready for me to pick up so I'll be back on the meal prep train for the blast after this weekend.
Night shift starts in a couple of days so next week's sessions might be low energy but I will be in the gym grinding them out optimising things for the coming growth phase.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I like your chest days but I dont see push ups before you start, can you add?
Absolutely can and should. Same with lunges on leg day and some other things.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
It's like the best way for getting your body to warm up.
I apologise for my absence this week, but I've been hammered with unanticipated overtime on my night shifts and family responsibilities during the day so any free time I've had has been spent trying to sleep.
Assuming the clinic is staffed in the morning I'll be having my last set of bloods taken after work and then everything should hopefully be a go for the blast starting next week.
Assuming the clinic is staffed in the morning I'll be having my last set of bloods taken after work and then everything should hopefully be a go for the blast starting next week.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
we have been waiting for you
Bloods just came in and we are a go. Apart from very slightly out of range liver enzymes (I'm talking a few points) due to my medication everything is spot on. I was worried my cholesterol numbers would be a bit off because it's been a while since I've had that in a blood test and masteron is often said to hit HDL and LDL pretty hard but everything is very solidly in range so I'm happy with that.
A free T of 758pmol and total T of 28nmol at the four day (last pin was very early in the morning too) trough speaks to the quality of Genesis gear despite him no longer being a part of this board. This is bang on the number I anticipated at 150mg being split biweekly given prior results with other labs at 125mg. E2 is sitting around 200 (range is <150) which I totally expect because I aromatise very heavily, sitting at the top of the range even with natural test levels. @Sydneycitysupplements 's masteron is ensuring that elevated E2 figure doesn't create any unwanted activity at receptor sites and I can't wait to move to his test as well.
After more than five months of cruising and some weight loss I'm feeling tiny so I'm extremely keen to bump up my dosages and (slowly) bring up calories to fuel some growth.
A free T of 758pmol and total T of 28nmol at the four day (last pin was very early in the morning too) trough speaks to the quality of Genesis gear despite him no longer being a part of this board. This is bang on the number I anticipated at 150mg being split biweekly given prior results with other labs at 125mg. E2 is sitting around 200 (range is <150) which I totally expect because I aromatise very heavily, sitting at the top of the range even with natural test levels. @Sydneycitysupplements 's masteron is ensuring that elevated E2 figure doesn't create any unwanted activity at receptor sites and I can't wait to move to his test as well.
After more than five months of cruising and some weight loss I'm feeling tiny so I'm extremely keen to bump up my dosages and (slowly) bring up calories to fuel some growth.
On second glance that AST is slightly more above range than I thought, but that's to be expected with my blood pressure medication and all the cold and flu medicine I had going through my body a week ago (apparently transient increases take 2+ weeks to come down fully). Still, probably worth getting some tudca to go with the NAC I already have as well as making sure I take Vitamin D going into the long dark winter down here soon. I'll take some pictures tonight in the gym, but there won't be any significant changes since last time. I've been sitting on maintenance calories for the week trying to just get through my night shifts before training kicks up.
On the E2 being above range, this isn't something I'm concerned about. I have a good supply of aromasin and SERMs on hand if I need them, but I've always sat towards the top of the range even before starting gear and I seem to have a very low sensitivity to serum E2. I fortunately also tolerate DHTs well so mast has been a staple as a "just in case" to mitigate sides that might creep up when E2 is higher than it should be. I've always been in the camp of letting E2 increase (to a point) along with test unless sides present themselves. I'm happy to listen to other people's opinions on this matter as I know there's several strong viewpoints on the topic. Pinning only twice a week on the cruise is also a large factor in this being high.
Slightly short session tonight because I have to be up early but it also felt like a good one. After not being in the gym much for almost two weeks with the flu and then night shift, I gassed out pretty easily on my run and I've definitely put a little bit of fluff back onto my obliques (where I primarily put on fat and water).
Cardio
Run was going well but I was gassed by the 1.8km/8 minute mark and stopped there.
Warmup
Push ups
2 sets of 20 reps - shoulder width hand position, slow(ish) eccentrics
Working sets
Dumbbell bench press
10x25kg
5x50kg - This is the heaviest I've gone and wasn't a good working set. Will drop back to 45kg for my next chest day and pump up to the ~15 rep range
7x40kg - First set took a lot out of me so this is a pretty sub standard set
10x35kg
10x30kg
Tricep Push down - narrow grip ez bar
20x30kg
15x30kg
15x25kg
15x25kg
+ a few sets of dumbbell curls all around 15x12.5kg just to get my biceps moving after some time off
End of session
My shoulder is recovering well with no unloaded movements causing any pain at all and just a tiny bit of discomfort at the insertion in the event of loaded external rotation (work requires movements like this) and a few painless clicks during the DB bench drop sets. I will look at (lightly) training shoulders directly next week and see how things go.
Also a note because somebody mentioned I need to work on vacuuming and I didn't address that before. I don't tend to vacuum or suck in my abdomen at all or even flex when I take pictures. I might square up my shoulders or bring my chest up a bit, but I've never liked flexing for a camera and I don't feel I'm lean (or big) enough to benefit from vacuuming with how blocky my obliques are. This might change because my gym is currently working on something in secret and I believe it may be a posing room.
I also have to stock back up on vitamin C and D tomorrow so if there are any other must haves let me know.
good work on the estrogen bro even alt/ast
you should be concerned though bro serious sides can come
you're looking legit still tight but lets get more cardio it bro
I keep a close eye on sides, what I meant to say is that specifically at 220pmol I'm not concerned. My tendency to aromatise like this is why I wanted to try primo or EQ for this blast but primo is somewhat hard to come by at the moment and EQ generally comes with a longer ester than I would like on top of the potentially higher toxicity of EQ. Still, swapping some mast for EQ could be the play for this blast to bring the number down instead of just masking it but I would have to make that decision sooner rather than later with the very long half life
Great updates, man. Nice working sets.
The benching looks fantastic.
The benching looks fantastic.
Love what you're doing here, buddy. Keep up the good work.
bro you aromatize a lot but you know yoru body
can always throw on some letro or adex
can always throw on some letro or adex
Sourcing some tudca and moving my vitamin C in line with my NAC because apparently it needs the vit C to work properly. The bloods were also taken after my fifth night shift which can allegedly increase liver enzymes as well. Trouble is that's when most of my bloods are taken because I rarely have time when on other shift rotations
you wont be able to keep an eye on sides in your organs and brand bro
Quick write up while dinner cooks and before I head to bed
Back and bicep session tonight
For my cardio I swapped the run for a fast walk at a 6% incline for the same distance and I might continue to do this. Still works up a real sweat but doesn't kill my shins or have me dreading my cardio. We'll see if my blood pressure trends up without the running and I'll go back if I need to.
Pull ups
10
10
9 +1 crappy rep
Single arm DB row - I think next time I'll start at a much heavier weight and aim for a working rep range of 7 or so before drop sets
15x20kg
10x20kg
10x20kg
15x15kg
EZ bar shrug
20x35kg
20x45kg
20x55kg
20x55kg
DB bicep curls
15x15kg
15x15kg
10x12.5kg
End
Found it a little bit difficult to connect with my lats but we'll see tomorrow how well I worked them when DOMS sets in. I'll hit legs and abs tomorrow before a rest day and then chest again the day after that
Back and bicep session tonight
For my cardio I swapped the run for a fast walk at a 6% incline for the same distance and I might continue to do this. Still works up a real sweat but doesn't kill my shins or have me dreading my cardio. We'll see if my blood pressure trends up without the running and I'll go back if I need to.
Pull ups
10
10
9 +1 crappy rep
Single arm DB row - I think next time I'll start at a much heavier weight and aim for a working rep range of 7 or so before drop sets
15x20kg
10x20kg
10x20kg
15x15kg
EZ bar shrug
20x35kg
20x45kg
20x55kg
20x55kg
DB bicep curls
15x15kg
15x15kg
10x12.5kg
End
Found it a little bit difficult to connect with my lats but we'll see tomorrow how well I worked them when DOMS sets in. I'll hit legs and abs tomorrow before a rest day and then chest again the day after that
Similar threads
