Approved Log My Summer muscle build cycle log

[LevButlerov]

-Breakfast is 200g egg whites and 4 eggs
-200g plain greek yogurt smoko
-Preworkout is 24g fast carbs 30g protein shake and banana.
-post workout is protein shake
-Lunch is 250g kangaroo, 200g jasmin rice and 4 leaf salad.
-Dinner is 250g kangaroo and 125g brocolli and 125g green beens.

Sits me at 2200cal.
Id have to plug into app again to get full macro breakdown.

kangaroo is the win

 

[fingers86]

kangaroo is the win

I love it, but my dog hates me coz i wont share

 

[fingers86]

So with feb accelerating at warp speed and marking the end of my current cycle of peds. I will be continuing to aim to maintain muscle and continue losing fat while having a couple of minor procedures on my back in march and my neck in apr. My mito stack will be put to rest for march to reset and pick it up again in april with some minor adjustments. Havnt decided if i will go back to maint cals or just slightly increase each month until i push lean muscle growth in june.

I am hoping to pick up a lab to log products to get my body in a1 shape in prep for the push in june.

Products i plan to take in march through to end of april.
-Bpc 1mg daily may do glow but unsure.
-Kpv 1mg daily
-Reta 2mg weekly up or down depending on hunger
-Gh 2iu nightly
- test e 150mg split into 3 doses a week
April i will restart mito which will consist of following
-mots-c 2mg fasted morning
-aod964 300mcg morning
-slu 50mg entric caps morning and lunch
-5 amino 1q 5mg morning
- l carnitine 300mg preworkout(will be testing this soon when arrives. May adjust.

If you are or know of someone that would like to assist in the next phase please touch base. About to be investing in a lawyer for living situation so hoping someone may be able to assist and showcase products.

Either way it will happen.

Anyway stay tuned as this is only the beginning.

Thanks so far to all the people who have assisted to get me where i am. I have only just scratched the surface of the knowledge base on here but know i am in the right place.

Post surgeries i will also be seeking to titrate off my pregablin(lyrica) unsure if will work or not but willing to give it a go as long as pain doesnt get too bad and unable to train.

 

[Kopite67]

So with feb accelerating at warp speed and marking the end of my current cycle of peds. I will be continuing to aim to maintain muscle and continue losing fat while having a couple of minor procedures on my back in march and my neck in apr. My mito stack will be put to rest for march to reset and pick it up again in april with some minor adjustments. Havnt decided if i will go back to maint cals or just slightly increase each month until i push lean muscle growth in june.

I am hoping to pick up a lab to log products to get my body in a1 shape in prep for the push in june.

Products i plan to take in march through to end of april.
-Bpc 1mg daily may do glow but unsure.
-Kpv 1mg daily
-Reta 2mg weekly up or down depending on hunger
-Gh 2iu nightly
- test e 150mg split into 3 doses a week
April i will restart mito which will consist of following
-mots-c 2mg fasted morning
-aod964 300mcg morning
-slu 50mg entric caps morning and lunch
-5 amino 1q 5mg morning
- l carnitine 300mg preworkout(will be testing this soon when arrives. May adjust.

If you are or know of someone that would like to assist in the next phase please touch base. About to be investing in a lawyer for living situation so hoping someone may be able to assist and showcase products.

Either way it will happen.

Anyway stay tuned as this is only the beginning.

Thanks so far to all the people who have assisted to get me where i am. I have only just scratched the surface of the knowledge base on here but know i am in the right place.

Post surgeries i will also be seeking to titrate off my pregablin(lyrica) unsure if will work or not but willing to give it a go as long as pain doesnt get too bad and unable to train.

Great update brother. You have come a really long way and the journey has only just started.

 

[fingers86]

Great update brother. You have come a really long way and the journey has only just started.

Thanks mate, i couldnt have done any of this without everyones education and support. It really is like family. So many peoples stories are nothing less than inspirational. The out of office support that @Norvex and @Ascension Peptides have provided me has kept me on track.

I also love the fact the mods are all health focussed. Not saying yeah go do 500mg tren 1g test without bloods. They tell to get bloods and once posted they provide guidance. Great to see such a safe way to do this.

 

[LevButlerov]

I love it, but my dog hates me coz i wont share

dog hate

 

[LevButlerov]

So with feb accelerating at warp speed and marking the end of my current cycle of peds. I will be continuing to aim to maintain muscle and continue losing fat while having a couple of minor procedures on my back in march and my neck in apr. My mito stack will be put to rest for march to reset and pick it up again in april with some minor adjustments. Havnt decided if i will go back to maint cals or just slightly increase each month until i push lean muscle growth in june.

I am hoping to pick up a lab to log products to get my body in a1 shape in prep for the push in june.

Products i plan to take in march through to end of april.
-Bpc 1mg daily may do glow but unsure.
-Kpv 1mg daily
-Reta 2mg weekly up or down depending on hunger
-Gh 2iu nightly
- test e 150mg split into 3 doses a week
April i will restart mito which will consist of following
-mots-c 2mg fasted morning
-aod964 300mcg morning
-slu 50mg entric caps morning and lunch
-5 amino 1q 5mg morning
- l carnitine 300mg preworkout(will be testing this soon when arrives. May adjust.

If you are or know of someone that would like to assist in the next phase please touch base. About to be investing in a lawyer for living situation so hoping someone may be able to assist and showcase products.

Either way it will happen.

Anyway stay tuned as this is only the beginning.

Thanks so far to all the people who have assisted to get me where i am. I have only just scratched the surface of the knowledge base on here but know i am in the right place.

Post surgeries i will also be seeking to titrate off my pregablin(lyrica) unsure if will work or not but willing to give it a go as long as pain doesnt get too bad and unable to train.

Love your peptide stack! though want to see how you do on AOD

For a lawyer im not sure in AU I will take Aussie brothers here to help you @fingers86

@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

 

[codezz]

So with feb accelerating at warp speed and marking the end of my current cycle of peds. I will be continuing to aim to maintain muscle and continue losing fat while having a couple of minor procedures on my back in march and my neck in apr. My mito stack will be put to rest for march to reset and pick it up again in april with some minor adjustments. Havnt decided if i will go back to maint cals or just slightly increase each month until i push lean muscle growth in june.

I am hoping to pick up a lab to log products to get my body in a1 shape in prep for the push in june.

Products i plan to take in march through to end of april.
-Bpc 1mg daily may do glow but unsure.
-Kpv 1mg daily
-Reta 2mg weekly up or down depending on hunger
-Gh 2iu nightly
- test e 150mg split into 3 doses a week
April i will restart mito which will consist of following
-mots-c 2mg fasted morning
-aod964 300mcg morning
-slu 50mg entric caps morning and lunch
-5 amino 1q 5mg morning
- l carnitine 300mg preworkout(will be testing this soon when arrives. May adjust.

If you are or know of someone that would like to assist in the next phase please touch base. About to be investing in a lawyer for living situation so hoping someone may be able to assist and showcase products.

Either way it will happen.

Anyway stay tuned as this is only the beginning.

Thanks so far to all the people who have assisted to get me where i am. I have only just scratched the surface of the knowledge base on here but know i am in the right place.

Post surgeries i will also be seeking to titrate off my pregablin(lyrica) unsure if will work or not but willing to give it a go as long as pain doesnt get too bad and unable to train.

Gooduck for ur up and coming surgery brother, we r here for u @fingers86

 

[fingers86]

Gooduck for ur up and coming surgery brother, we r here for u @fingers86

Cheers mate, march is nerves getting burnt in lower back and cordal epidural. Apr is nerves burnt in my neck. Done well, i used to need it done ecery 6 months this time been bout 1.5 years. Hopefully this will see me good for few more years.

 

[fingers86]

Love your peptide stack! though want to see how you do on AOD

For a lawyer im not sure in AU I will take Aussie brothers here to help you @fingers86

@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

Yeah i found one, that a guy is using at moment with similar situation. Met at a park lol. Just working out my rights at moment.

 

[fingers86]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20 (40kg x 21)
40kg x 20(35kg x 23)
35kg x 19(30kg x 29)

upper back
Warmup 10kg x 10
40kg x 21 (20)
35kg x 18(20)
30kg x 22(23)

-low row
Warmup 15kg x 10
40kg x 25 (20)
35kg x 25(20)
35kg x 24(30kg x 25)

Reverse fly
12kg warmup x 10
33kg x 16(19)
26kg x 17(16)
20kg x (23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 12(10)
6.25kg x 15(12)
3.75kg x 19(15)

Rotator cuff dumbell
2kg warmup x 10
8kg x 17(7kg x 20)
7kg x 18(5kg x 22)
6kg x 14(3kg x 28)

Tricep extension / bicep curls s/s bicep 1st
10kg x 10 warmup /
46kg x 20 (22) / 32kg x 25(22)
39kg x 23 (25) / 25kg x 20(25)
32kg x 33(32) / 20kg x 26(25)

Treadmill 14% incline 3km/h 30minutes

 

[Kopite67]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20 (40kg x 21)
40kg x 20(35kg x 23)
35kg x 19(30kg x 29)

upper back
Warmup 10kg x 10
40kg x 21 (20)
35kg x 18(20)
30kg x 22(23)

-low row
Warmup 15kg x 10
40kg x 25 (20)
35kg x 25(20)
35kg x 24(30kg x 25)

Reverse fly
12kg warmup x 10
33kg x 16(19)
26kg x 17(16)
20kg x (23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 12(10)
6.25kg x 15(12)
3.75kg x 19(15)

Rotator cuff dumbell
2kg warmup x 10
8kg x 17(7kg x 20)
7kg x 18(5kg x 22)
6kg x 14(3kg x 28)

Tricep extension / bicep curls s/s bicep 1st
10kg x 10 warmup /
46kg x 20 (22) / 32kg x 25(22)
39kg x 23 (25) / 25kg x 20(25)
32kg x 33(32) / 20kg x 26(25)

Treadmill 14% incline 3km/h 30minutes

Great workload again @fingers86 . Get through a ton of reps which is really impressive

 

[fingers86]

Great workload again @fingers86 . Get through a ton of reps which is really impressive

Cooked though

 

[LevButlerov]

Cooked though

strong

 

[waggat]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20 (40kg x 21)
40kg x 20(35kg x 23)
35kg x 19(30kg x 29)

upper back
Warmup 10kg x 10
40kg x 21 (20)
35kg x 18(20)
30kg x 22(23)

-low row
Warmup 15kg x 10
40kg x 25 (20)
35kg x 25(20)
35kg x 24(30kg x 25)

Reverse fly
12kg warmup x 10
33kg x 16(19)
26kg x 17(16)
20kg x (23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 12(10)
6.25kg x 15(12)
3.75kg x 19(15)

Rotator cuff dumbell
2kg warmup x 10
8kg x 17(7kg x 20)
7kg x 18(5kg x 22)
6kg x 14(3kg x 28)

Tricep extension / bicep curls s/s bicep 1st
10kg x 10 warmup /
46kg x 20 (22) / 32kg x 25(22)
39kg x 23 (25) / 25kg x 20(25)
32kg x 33(32) / 20kg x 26(25)

Treadmill 14% incline 3km/h 30minutes

You've been hitting some really good workouts lately mate. Loving your exercise selection.

 

[fingers86]

You've been hitting some really good workouts lately mate. Loving your exercise selection.

If i could spend all day there i would lol. Enjoying it, seeing some definition in my back now and traps are looking good.

 

[fingers86]

Mmmmm

 

[fingers86]

Mmm

 

[waggat]

Mmm

Looks good mate! So underrated loading up on veggies hey!

 

[fingers86]

Looks good mate! So underrated loading up on veggies hey!

Always do gotta get the greens in. No point taking sups if not getting all the nutrients. I have a different view on food now. Although one leg day i am ordering a 1kg bahn mi to demolish

 

[fingers86]

When ur kid fucks around and jumps on sore wrist dont yell fuck, then u have to console him. Fml

 

[fingers86]

Injectable carnitine should be here 2morrow. Hopefully before abs get smashed. Woooooo

 

[fingers86]

Feb3rd i measure waist and was 37inch, now im 34.5inch going great guns. I thought id stalled because scales arnt moving. But tape doesnt lie. Im definately putting on muscle aswell i can see that. Hopefully keep progressing. Night night sups hopefully come today aswell as longevity blend and injectable carnitine. See what i can achieve before mito reset and surgery. Then mito back on and finish him. Can i achieve abs before end of month? Maybe not but will be closer than ive ever been.

Also noticed a feeling like skin tearing at back of underarms when stretching which to me sound like fast growth. Obviously nothing actually tearing lol.

 

[fingers86]

Also top of singlets getting tighter and waist loser. Perfect recomp!

 

[LevButlerov]

When ur kid fucks around and jumps on sore wrist dont yell fuck, then u have to console him. Fml

lol happens on my shoulder

 

[LevButlerov]

Feb3rd i measure waist and was 37inch, now im 34.5inch going great guns. I thought id stalled because scales arnt moving. But tape doesnt lie. Im definately putting on muscle aswell i can see that. Hopefully keep progressing. Night night sups hopefully come today aswell as longevity blend and injectable carnitine. See what i can achieve before mito reset and surgery. Then mito back on and finish him. Can i achieve abs before end of month? Maybe not but will be closer than ive ever been.

Also noticed a feeling like skin tearing at back of underarms when stretching which to me sound like fast growth. Obviously nothing actually tearing lol.

37 to 34 is amazing EVO family support! @fingers86 love your changes and life reset.
you can do a lot before month end but no need abs yet
how long out after surgery/

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Also top of singlets getting tighter and waist loser. Perfect recomp!

Literally the whole goal! - injectable l cart will help with this too, one of my fav supps

 

[fingers86]

37 to 34 is amazing EVO family support! @fingers86 love your changes and life reset.
you can do a lot before month end but no need abs yet
how long out after surgery/

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

Litterally just going to listen to body. Usually only 24hrs but depends how agitated the muscles get from the needles. Currently planning for 2 days post surgery of just incline treadmill so body doesnt stiffen up then see how muscles feel. Potentially test a lower weight and adjust if required. Last time i was doing landscaping the next day.

 

[LevButlerov]

Litterally just going to listen to body. Usually only 24hrs but depends how agitated the muscles get from the needles. Currently planning for 2 days post surgery of just incline treadmill so body doesnt stiffen up then see how muscles feel. Potentially test a lower weight and adjust if required. Last time i was doing landscaping the next day.

post surgery I would say minimum 1 week off

 

[fingers86]

post surgery I would say minimum 1 week off

Maybe good time for pilates so can still keep body moving. With the ra its kind of a use it or lose it. Body locks up. Maybe even just swim some laps. They are only very minor procedures. 2 needles in back for march. 1 epidual in march. 2needles in neck in april.

 

[fingers86]

Another glorius core workout brought to u by urs truly!

Total abs
Warmup 15kg x 10
80kg x 28 (70kg x 30)
75kg x 20(65kg x 30)
70kg x 25(60kg x 45)

Core trunk
Warmup 10kg x 10
25kg x 25 (22.5kg x 20)
22.5kg x 25 (20kg x 20 )
20kg x lh. 31 Rh. 29 (17.5kg x lh. 50 Rh. 48)

Legs in air twist
Warmup 5kg x 15
20kg x 25(25)
15kg x 25(25)
10kg x 20(15)

Followed by 40minutes treadmill 14% incline 3kmh

 

[codezz]

Feb3rd i measure waist and was 37inch, now im 34.5inch going great guns. I thought id stalled because scales arnt moving. But tape doesnt lie. Im definately putting on muscle aswell i can see that. Hopefully keep progressing. Night night sups hopefully come today aswell as longevity blend and injectable carnitine. See what i can achieve before mito reset and surgery. Then mito back on and finish him. Can i achieve abs before end of month? Maybe not but will be closer than ive ever been.

Also noticed a feeling like skin tearing at back of underarms when stretching which to me sound like fast growth. Obviously nothing actually tearing lol.

Awesome man, soon ull be buying a new wardrobe or a new belt haha either way, fark yes @fingers86

 

[fingers86]

Awesome man, soon ull be buying a new wardrobe or a new belt haha either way, fark yes @fingers86

Lucky i kept clothes from 15 years ago even though didnt fit lol

 

[fingers86]

Mmmm

 

[LevButlerov]

Maybe good time for pilates so can still keep body moving. With the ra its kind of a use it or lose it. Body locks up. Maybe even just swim some laps. They are only very minor procedures. 2 needles in back for march. 1 epidual in march. 2needles in neck in april.

yes but still full 1 week off, just walk around no exercises @fingers86

 

[LevButlerov]

Another glorius core workout brought to u by urs truly!

Total abs
Warmup 15kg x 10
80kg x 28 (70kg x 30)
75kg x 20(65kg x 30)
70kg x 25(60kg x 45)

Core trunk
Warmup 10kg x 10
25kg x 25 (22.5kg x 20)
22.5kg x 25 (20kg x 20 )
20kg x lh. 31 Rh. 29 (17.5kg x lh. 50 Rh. 48)

Legs in air twist
Warmup 5kg x 15
20kg x 25(25)
15kg x 25(25)
10kg x 20(15)

Followed by 40minutes treadmill 14% incline 3kmh

Mmmm

Good pump and clean food

 

[fingers86]

I think im hooked on fitness, just enquired on a cert 4 in fitness course.

 

[LevButlerov]

I think im hooked on fitness, just enquired on a cert 4 in fitness course.

thats a good addiction

 

[fingers86]

thats a good addiction

Any online courses reccomended on peds? I know some countries they are legal. Hopefully that are open to aussies

 

[fingers86]

Took extra strength night night tonight. I know not great experience last time with just melatonin but lets see. Took at 8 30pm plan bed 930. Push day tomorrow so planning carnitine in quad. Lets see if pip occurs

 

[fingers86]

Ok, so sleep not great but that was mostly due to kids and dogs with the storm overnight. Giving another go tonight. Took 1 hour before bed. Fell to sleep as soon as i wanted. Woke 1 hour later as per usual but went straight back to sleep. Then the fun started. Felt groggy when dealing with rugrats. Eventually sorted them out and back to sleep. So i must say not a bad experience just not great.
Started cs supps longevity blend today to help cell turnover. Unsure if meant to feel anything or if just a background thing.

Fasted weight today 86.85kg.
Bp 122/79
Fasted gc 5.0

Push day 2day.

Also plan on pinning carnitine 300mg 1 hour before gym

 

[fingers86]

Also just found out 24hrs before surgery i have to only have liquids due to being on glp drug. Lots of protein power

 

[fingers86]

First injection of carnitine done. No pip so far unsure how long it takes if going to happen. 300mg quad. Time to go smash some weights

 

[LevButlerov]

Any online courses reccomended on peds? I know some countries they are legal. Hopefully that are open to aussies

interesting for you, I would start reading the EVO ebooks on IG https://irongorillas.com/ start there @fingers86

 

[LevButlerov]

Ok, so sleep not great but that was mostly due to kids and dogs with the storm overnight. Giving another go tonight. Took 1 hour before bed. Fell to sleep as soon as i wanted. Woke 1 hour later as per usual but went straight back to sleep. Then the fun started. Felt groggy when dealing with rugrats. Eventually sorted them out and back to sleep. So i must say not a bad experience just not great.
Started cs supps longevity blend today to help cell turnover. Unsure if meant to feel anything or if just a background thing.

Fasted weight today 86.85kg.
Bp 122/79
Fasted gc 5.0

Push day 2day.

Also plan on pinning carnitine 300mg 1 hour before gym

watch the sleep but good you trying get creatine dose to 20 grams+ on bad sleep days @fingers86

 

[fingers86]

interesting for you, I would start reading the EVO ebooks on IG https://irongorillas.com/ start there @fingers86

Yeah i have started reading those already. Downloaded a few

 

[fingers86]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

 

[Kopite67]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

Ton of work again bro. Volume is intense. Love it

 

[fingers86]

Ton of work again bro. Volume is intense. Love it

Thanks mate, loving it at moment. Wish yhis wrist injury would sort itself but pushing through

 

[fingers86]

Get in my belly.

 

[fingers86]

86.5kg
Glucose 5.0
Bp 120/72

Trending well. Never seen this side of my body.

Leg day today. Can finally walk on my toe but going to give a bit longer before loading it up. No calf raises or leg press still.

Diet still holding up. I am starting to wake up hungry but no hunger pains just noise.

Still doing mito stack for rest of feb then will cut it for 2-3 weeks while have surgeries. When i kick it back in i will be adding aod964 @300mcg daily.

Body is trending to be primed for lean bulk starting june at this stage. Want the niggling injuries to recover so can go hard.

Shoulder feels back to 90% so will be adding shoulder press back soon.

 

[LevButlerov]

Yeah i have started reading those already. Downloaded a few

perfect I co wrote many

 

[LevButlerov]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

Get in my belly.

86.5kg
Glucose 5.0
Bp 120/72

Trending well. Never seen this side of my body.

Leg day today. Can finally walk on my toe but going to give a bit longer before loading it up. No calf raises or leg press still.

Diet still holding up. I am starting to wake up hungry but no hunger pains just noise.

Still doing mito stack for rest of feb then will cut it for 2-3 weeks while have surgeries. When i kick it back in i will be adding aod964 @300mcg daily.

Body is trending to be primed for lean bulk starting june at this stage. Want the niggling injuries to recover so can go hard.

Shoulder feels back to 90% so will be adding shoulder press back soon.

You look good leaning out really tight there! amazing transformation lets push it @fingers86

 

[stevesmi]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

@fingers86 nice job on the incline bench, two working sets. 50 kg by 12 is not bad at all.

 

[ceo]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

Bros, who's the man? You are the man. Nice finish on this workout with the tricep extensions. Those are no joke. @fingers86

 

[Ulter]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

I like how you get in a decent volume workout and then you also finish out with some treadmill. @fingers86 and 45 minutes to the treadmill is not bad at all, especially when you're doing incline.

 

[fingers86]

I like how you get in a decent volume workout and then you also finish out with some treadmill. @fingers86 and 45 minutes to the treadmill is not bad at all, especially when you're doing incline.

Gotta keep heart happy. I wish i had time each day for an hour but life gets in my way.

 

[ROIDDERS]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

@fingers86
nice job on the different exercises:

• doing the flies
• doing the tricep extensions
• finishing out with some treadmill

That's a great workout.

 

[2Thick]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

You're never going to go wrong with this. The pec flies and the tricep extensions are definitely on point. @fingers86

 

[fingers86]

Squats
Warmup 20kg x 10
60kg x 18(50kg x 21)
50kg x 20(40kg x 21)
40kg x 21(30kg x 29)

Abductor out
10kg warmup x 10
50kg x 21 (20)
45kg x 21(21)
40kg x 18(35kg x 32)

Abductor in
10kg warmup x 10
50kg x 20 assisted last 2(16)
45kg x 15 assisted last 2(40kg x 21)
40kg x 18(30kg x 36)

Leg extensions
19kg warmup x 10
47kg x 22(22)
40kg x 21(20)
33kg x 17 (15)

Seated leg curl
12kg x 10 warmup
61kg x 20(54kg x 22)
54kg x 20(47kg x 27)
47kg x 16(40kg x 32)

Treadmill 14% incline 3kmh 45minutes

Terrible morning but took it out on the weights, poor buggers!

Gym had thing to bring friend for free 2day so packed hence squats first. Loved it though.

Pinned 600mg carnitine, doing on leg and abs. Rest is 300mg day. Kept hydralites up coz what a sweat. This stuff is so smooth. If you love carnitine but scared of pip. Grab some of this. No pip

Time to go occupy kids and recover for pull day 2morrow.

 

[fingers86]

Also talking to surgeon about my spinal stim as battery was put inside fat pocket in ass but fat is gone so i can actually see and feel it against my skin now. Doesnt hurt but just want to make sure its fine. Hopefully is because its few months out of action if that needs moving.

 

[Kopite67]

Squats
Warmup 20kg x 10
60kg x 18(50kg x 21)
50kg x 20(40kg x 21)
40kg x 21(30kg x 29)

Abductor out
10kg warmup x 10
50kg x 21 (20)
45kg x 21(21)
40kg x 18(35kg x 32)

Abductor in
10kg warmup x 10
50kg x 20 assisted last 2(16)
45kg x 15 assisted last 2(40kg x 21)
40kg x 18(30kg x 36)

Leg extensions
19kg warmup x 10
47kg x 22(22)
40kg x 21(20)
33kg x 17 (15)

Seated leg curl
12kg x 10 warmup
61kg x 20(54kg x 22)
54kg x 20(47kg x 27)
47kg x 16(40kg x 32)

Treadmill 14% incline 3kmh 45minutes

Terrible morning but took it out on the weights, poor buggers!

Gym had thing to bring friend for free 2day so packed hence squats first. Loved it though.

Pinned 600mg carnitine, doing on leg and abs. Rest is 300mg day. Kept hydralites up coz what a sweat. This stuff is so smooth. If you love carnitine but scared of pip. Grab some of this. No pip

Time to go occupy kids and recover for pull day 2morrow.

Great update brother. Super leg workout

 

[Mobster]

I like that gym

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

 

[fingers86]

I like that gym

Im really enjoying it, its my one happy place

 

[fingers86]

I forgot to post last night, but i even had a guy that me and my walk with every now and then come upto me yesterday after not seeing him for a month say not to sound gay but fuck you look good. Reckons i must be putting in the hard yards. Feels good getting ego stroked

 

[LevButlerov]

I forgot to post last night, but i even had a guy that me and my walk with every now and then come upto me yesterday after not seeing him for a month say not to sound gay but fuck you look good. Reckons i must be putting in the hard yards. Feels good getting ego stroked

it doesn't sound gay it sounds good, you're getting amazing results dont stop push it! @fingers86

 

[fingers86]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

 

[LevButlerov]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

I see your grind its hard love the cardio and lat pulls a win! 45 with a drop @fingers86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[Trenhead3cc]

Nice workout and finish on the incline treadmill

 

[Kopite67]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

Great volume on the session again bro. Lat pulldowns at 45kg for 20 reps is a burn

 

[Allupfromhere]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

Oooft pump city with that rep volume brother

 

[Dreamer]

I forgot to post last night, but i even had a guy that me and my walk with every now and then come upto me yesterday after not seeing him for a month say not to sound gay but fuck you look good. Reckons i must be putting in the hard yards. Feels good getting ego stroked

Those moments feel amazing, dudes dont just throw out compliments man, you are putting in the work and thats the reward, keep going brother.

But its always going to be guys we attract with this lmao, never had a chick compliment my physique, except my mum

 

[Pigsy]

Im a volume trainer, love it

 

[codezz]

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

Nice back and arm sesh man @fingers86

 

[fingers86]

Nice back and arm sesh man @fingers86

Getting harder and harder with wrist. The week off after surgery gunna do me good i think

 

[fingers86]

Those moments feel amazing, dudes dont just throw out compliments man, you are putting in the work and thats the reward, keep going brother.

But its always going to be guys we attract with this lmao, never had a chick compliment my physique, except my mum

How good are mums.

 

[fingers86]

I see your grind its hard love the cardio and lat pulls a win! 45 with a drop @fingers86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

Whats ur thoughts on death sets? Thinking of giving it a go some time. Only break is changing weight. I reckon qould burn.

 

[waggat]

Squats
Warmup 20kg x 10
60kg x 18(50kg x 21)
50kg x 20(40kg x 21)
40kg x 21(30kg x 29)

Abductor out
10kg warmup x 10
50kg x 21 (20)
45kg x 21(21)
40kg x 18(35kg x 32)

Abductor in
10kg warmup x 10
50kg x 20 assisted last 2(16)
45kg x 15 assisted last 2(40kg x 21)
40kg x 18(30kg x 36)

Leg extensions
19kg warmup x 10
47kg x 22(22)
40kg x 21(20)
33kg x 17 (15)

Seated leg curl
12kg x 10 warmup
61kg x 20(54kg x 22)
54kg x 20(47kg x 27)
47kg x 16(40kg x 32)

Treadmill 14% incline 3kmh 45minutes

Terrible morning but took it out on the weights, poor buggers!

Gym had thing to bring friend for free 2day so packed hence squats first. Loved it though.

Pinned 600mg carnitine, doing on leg and abs. Rest is 300mg day. Kept hydralites up coz what a sweat. This stuff is so smooth. If you love carnitine but scared of pip. Grab some of this. No pip

Time to go occupy kids and recover for pull day 2morrow.

Nice leg workout mate. Loving the you pushed the weight up on squats. You must be pretty fit to do those three high reps sets!

Lat pulldown wide grip
Warmup 15kg x 10
45kg x 20(20)
40kg x 20(20)
35kg x 22(19)

upper back
Warmup 10kg x 10
40kg x 21 (21)
35kg x 22(18)
30kg x 23(22)

-low row
Warmup 15kg x 10
45kg x 17 (40 x 25)
40kg x 24(35kg x 25)
35kg x 21(24)

Reverse fly
12kg warmup x 10
33kg x 18(16)
26kg x 17(17)
20kg x 24(23)

Cable straight arm rearward
Warmup 3.75kg x 10
8.75kg x 15(12)
6.25kg x 15(15)
3.75kg x 20(19)

Rotator cuff dumbell
2kg warmup x 10
8kg x 18 (17)
7kg x 20(18)
6kg x 17(14)

Bicep curls
Warmup 10kg x 10
39kg x 20(32kg x 25)
32kg x 19(25kg x 20)
25kg x 18(20kg x 26)

45min treadmil 15% incline 3kmh

Good layout for this pull workout. Three big back exercises and then the accessories. That's the way to do it! Looks like you made some rep progress as well.

 

[fingers86]

Nice leg workout mate. Loving the you pushed the weight up on squats. You must be pretty fit to do those three high reps sets!

Good layout for this pull workout. Three big back exercises and then the accessories. That's the way to do it! Looks like you made some rep progress as well.

Squats are also ass to grass and slow down power up. I prefer chest day than back lol

 

[waggat]

Squats are also ass to grass and slow down power up. I prefer chest day than back lol

Sounds good mate. I envy people who can squat well. I've always struggled due to being tall and having poor flexibility.

 

[Ulter]

Gotta keep heart happy. I wish i had time each day for an hour but life gets in my way.

That's the right attitude to have.

 

[fingers86]

86.35kg again today, if my boy didnt keep feeding me his snacks it would be easier lol. He wanted a cheesy bread stick at bakery yesterday when we went past. Didnt want sweets. Seems 2b like his dad. I love me my breads and dough. Although doesnt agree with the ra.

Felt a little off yesterday but better today. Think stress just grabbed me.

Abs 2day after my appointments.

Starting to see the centre line of abs indent now fasted. Getting thrre and definately had muscle growth.

Recomp is going great. Really couldnt ask for more. Hopefully start seeing a bit more definition in legs over the next few weeks as bf% tracks down.

Glutes are firming. Triceps are hard as rocks. Back has alot more definition in it. Pecs are able 2b dancing now lol.

All in all loving the new look. Aim for this week is lower stress, continue aiming for more sleep.

 

[LevButlerov]

Whats ur thoughts on death sets? Thinking of giving it a go some time. Only break is changing weight. I reckon qould burn.

no need for any death sets lol too much

 

[fingers86]

Total abs
Warmup 15kg x 10
85kg x 23 (80kg x 28) (70kg x 30)
80kg x 20(75kg x 20)(65kg x 30)
75kg x 16(70kg x 25)(60kg x 45)

Core trunk
Warmup 10kg x 10
27.5kg x23 (25kg x 25)
25kg x 25(22.5kg x 25)
22.5kg x lh. 30 Rh. 29(20kg x lh. 31 Rh. 29)

Legs in air twist
Warmup 5kg x 15
20kg x 26(25)
15kg x 27(25)
10kg x 25(20)

Followed by 60minutes treadmill 15% incline 3kmh

Feeling great again

 

[RoySimpson]

Flat bench 2 working sets
20kg warmup x 10
50kg x 12(45kg x 13)
50kg x 12(45kg x 13)

Incline bench 2 working sets
50kg x 12(45kg x 12)
50kg x 10(45kg x 12)

Cable lat raises
5kg each side warmup x 10
10kg x 19(15)
7.5kg x 20(20)
5kg x 32(25)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(20)
8.75kg x 19(16)
6.25kg x 21(18)

Pec fly done
12kg warmup x 10
47kg x 21(40kg x 25)
40kg x 20(33kg x 30)
33kg x 22(26kg x 35)

Tricep extension
10kg x 10 warmup
53kg x 18 (46kg x 22)
46kg x 18 (39kg x 25)
39kg x 24(32kg x32)

40 minutes treadmill 14% incline 3kmh

Sneaky pic

@fingers86 Solid work here bro!

 

[fingers86]

@fingers86 Solid work here bro!

Cheers mate, starting to make progress.definately starting to feel good within myself.

 

[LevButlerov]

Total abs
Warmup 15kg x 10
85kg x 23 (80kg x 28) (70kg x 30)
80kg x 20(75kg x 20)(65kg x 30)
75kg x 16(70kg x 25)(60kg x 45)

Core trunk
Warmup 10kg x 10
27.5kg x23 (25kg x 25)
25kg x 25(22.5kg x 25)
22.5kg x lh. 30 Rh. 29(20kg x lh. 31 Rh. 29)

Legs in air twist
Warmup 5kg x 15
20kg x 26(25)
15kg x 27(25)
10kg x 25(20)

Followed by 60minutes treadmill 15% incline 3kmh

Feeling great again

killed it again

 

[fingers86]

killed it again

Gunna need someone to stand on total abs stack soon

 

[LevButlerov]

Gunna need someone to stand on total abs stack soon

abs stack is coming

 

[fingers86]

Incline bench
20kg warmup x 10
50kg x 12(12)
50kg x 12(10)
50kg x 9 (0)

Flat bench 2 working sets
50kg x 12(12)
50kg x 11(12)
50kg x 8(0)

Cable lat raises
6.25 x 10(5kg each side warmup x 10)
11.25kg x 12(10kg x 19)
8.75kg x 17(7.5kg x 20)
6.25kg x 21(5kg x 32)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(19)
8.75kg x 20(19)
6.25kg x 25 (20)

Pec fly
12kg warmup x 10
54kg x 16(47kg x 21)
47kg x 15(40kg x 20)
40kg x (33kg x 22)

Tricep extension
10kg x 10 warmup
53kg x 21(18)
46kg x 16(18)
39kg x 26(24)

60 minutes treadmill 15% incline 3kmh

 

[LevButlerov]

Incline bench
20kg warmup x 10
50kg x 12(12)
50kg x 12(10)
50kg x 9 (0)

Flat bench 2 working sets
50kg x 12(12)
50kg x 11(12)
50kg x 8(0)

Cable lat raises
6.25 x 10(5kg each side warmup x 10)
11.25kg x 12(10kg x 19)
8.75kg x 17(7.5kg x 20)
6.25kg x 21(5kg x 32)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(19)
8.75kg x 20(19)
6.25kg x 25 (20)

Pec fly
12kg warmup x 10
54kg x 16(47kg x 21)
47kg x 15(40kg x 20)
40kg x (33kg x 22)

Tricep extension
10kg x 10 warmup
53kg x 21(18)
46kg x 16(18)
39kg x 26(24)

60 minutes treadmill 15% incline 3kmh

Flat bench 50kgs is huge moving hard

 

[fingers86]

Flat bench 50kgs is huge moving hard

Added 3rd set as wrist wont do heavier at moment

 

[LevButlerov]

Added 3rd set as wrist wont do heavier at moment

careful with wrist

 

[fingers86]

careful with wrist

Thats why not going heavier yet, babying it. Might organise ultrasound see whats going on, xray was fine

 

[LevButlerov]

Thats why not going heavier yet, babying it. Might organise ultrasound see whats going on, xray was fine

lets see with an ultrasound

 

[fingers86]

Leg pump going on, fk yeah. Love leg day, get some

 

[fingers86]

Squats
Warmup 20kg x 10
60kg x 20(18)
50kg x 21(20)
40kg x 22(21)

Abductor out
10kg warmup x 10
50kg x 24(21)
45kg x 21(21)
40kg x 23(18)

Abductor in
10kg warmup x 10
50kg x 19 no assist(20 assisted last 2)
45kg x 17 last 3 assist(15 assisted last 2)
40kg x 20 last 3 assist(18)

Leg extensions
19kg warmup x 10
47kg x 23 (22)
40kg x 17(21)
33kg x 18(17)

Seated leg curl
12kg x 10 warmup
61kg x 22(20)
54kg x 21(20)
47kg x 21(16)

Treadmill 15% incline 3kmh 60minutes

 

[Mobster]

Added 3rd set as wrist wont do heavier at moment

Do you strap it?

 

[fingers86]

Do you strap it?

As tight as i can lol. Then release between sets. I just got stiffer wrist straps today so will see how they go. Also have attachments for cable machine. Finally getting everything go progress further. Will be getting ultrasound to check it out when i get a chance. Also got wrap around straps to assist and figure 8 straps for different exercises. See how i go tomorrow with pull exercises.

 

[stevesmi]

Incline bench
20kg warmup x 10
50kg x 12(12)
50kg x 12(10)
50kg x 9 (0)

Flat bench 2 working sets
50kg x 12(12)
50kg x 11(12)
50kg x 8(0)

Cable lat raises
6.25 x 10(5kg each side warmup x 10)
11.25kg x 12(10kg x 19)
8.75kg x 17(7.5kg x 20)
6.25kg x 21(5kg x 32)


Low to high cable fly
Warmup 6.25kg x 10
11.25kg x 19(19)
8.75kg x 20(19)
6.25kg x 25 (20)

Pec fly
12kg warmup x 10
54kg x 16(47kg x 21)
47kg x 15(40kg x 20)
40kg x (33kg x 22)

Tricep extension
10kg x 10 warmup
53kg x 21(18)
46kg x 16(18)
39kg x 26(24)

60 minutes treadmill 15% incline 3kmh

@fingers86 pec fly and tricep extension is A+. and then nice on the flat bench 2 working sets. that is a good one