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Approved Log My Summer muscle build cycle log

Ok you experienced bunch got a question. Im trying to with compound exes do sets of 12. Am i right in thinking that try upping reps on last set as in amrap and when i can do 15 start increasing 2nd set then 1st. Then increase weight? Or am i better increasing weight when i can do 3 x 12 so range sits between 8-12? I want stregth and size gains. Iso exes will still be high rep
 
fingers86 said:
Incline bench
20kg warmup x 10
50kg x 12(12)
50kg x 12(12)
50kg x 9(9)

Flat bench
50kg x 12(12)
50kg x 12(11)
50kg x 11(8)

Cable lat raises
6.25 x 10(10)
11.25kg x 15(12)
8.75kg x 20(17)
6.25kg x 23(21)


Low to high cable fly
Warmup 6.25kg x 10
13.75kg x 12(11.25kg x 19)
11.25kg x 15(8.75kg x 20)
8.75kg x 20(6.25kg x 25 )

Pec fly
12kg warmup x 10
54kg x 18(16)
47kg x 16(15)
40kg x 20(forgot to input


Tricep extension
10kg x 10 warmup
53kg x 20(21)
46kg x 19(16)
39kg x 22(26)

45 minutes treadmill 15.5% incline 3kmh
Click to expand...
@fingers86 great numbers! You’re definitely looking like you’re getting stronger! Way to go.
 
fingers86 said:
Todays plan didnt go to plan and didnt get a chance for gym. Had a chance to run around with 2 kids all day as wife was apparently sick. But was enjoyable. Good chance to hit legs wmorrow morning all refreshed. Also planning to do hot/cold therapy at a different gym after to see if any benifit. Id love to do proper ice baths as heard they are good for recovery.

Currently have approx 2- 3 days of my mito stack and once completed am resting it until after first 2 surgeries at which time i will be starting again. @IRONCLAD LABS ill be heading ur way for 5amino powder as i am planning the following stack,
-100mg 5amino powder in normal caps daily
-2mg mots-c daily
-Slu- 70mg twice per day encentric caps
-2iu gh nightly
-Test will be back to trt dose of 150mg per week pinned twice.
-methylene blue 20mg daily but will pause for third surgery
- may add some clen for 1 or 2 two week cycles towards in march/april.

all other stuff will be dropped like npp and anavar.

Lesson also learnt with buying stuff. Unfortunately i was one using some of stories products. I never noticed a problem but before i found out about issues another had id ordered some test as friend wanted more and he had used it already. Hopefully still arrives but unsure if ill give it over or not now or if i just purchase again from another source. But thats a me problem. Never had a problem with test being well elevated from base levels while on his products. Igf didnt raise as much as i expected but that can be due to ra as it can suppress igf levels. Will do bloods again soon and see how 2iu of @Norvex gh has me sitting. If still suppressed i may look at igflr3 to boost it.

This 3 month block is to recover and shed some more fat in prep for clean bulk june.

So stay tuned for tomorrows workout. Gunna smash it!
Click to expand...
I noticed you said 'apparently sick' 😬

Good looking plan going forward.
fingers86 said:
Squats (back brace engaged)
Warmup 20kg x 10
80kg x 12(60kg x 20)
80kg x 12(50kg x 21)
80kg x 12 but last 1 was really tough(40kg x 22)

Leg extensions
19kg warmup x 10
47kg x 24(23)
40kg x 19 (17)
33kg x 18(18)

Seated leg curl
19kg x 10 warmup(12kg x 10 warmup)
61kg x 23(22)
54kg x 23(21)
47kg x 22(21)

Abductor out
10kg warmup x 10
50kg x 24(24)
50kg x 16(45kg x 21)
50kg x 16(40kg x 23)

Abductor in
10kg warmup x 10
50kg x 15(19 )
45kg x 16 (17 last 3 assist)
40kg x 18 (20 last 3 assist)

Treadmill 15% incline 3kmh 60minutes
Click to expand...
80kg squats for sets of 12 is awesome mate.

I'd make the following suggestions on the rest:

I think you can probably bring the reps down a bit now. At least on the first set. Target around 12-15.

I'd like to see another 'big bang for your buck' exercise in there instead of one of the iso exercises. Keep leg curl. Bring in something like leg press, SLDL's or single leg like walking lunges or BSS's.
 
waggat said:
I noticed you said 'apparently sick' 😬

Good looking plan going forward.

80kg squats for sets of 12 is awesome mate.

I'd make the following suggestions on the rest:

I think you can probably bring the reps down a bit now. At least on the first set. Target around 12-15.

I'd like to see another 'big bang for your buck' exercise in there instead of one of the iso exercises. Keep leg curl. Bring in something like leg press, SLDL's or single leg like walking lunges or BSS's.
Click to expand...
Thanks mate, yeah i used to switch between leg press and squats aswell as extensions/curls used to swap with calf raises front and back. Im still hesitant at moment with the big toe as still a bit sore each day.

Would that work though? Or better having 2 big compounds in there? I still need to find space for calves, maybe on abs day.

Other option could be 2 big working sets compounds, leg press squats so i dont sacrifice quality sets?

Happy for anyones input.

Definately feeling those squats today lol.

Also been toying with the idea of abs every 2nd day to allow a bit longer recovery for chest/legs/arms/back. Thoughts? Would this be too much for abs? Would that lessen the growth in the other muscle groups? As currently hit all muscle groups essentially twice a week except abs.
 
fingers86 said:
Ok you experienced bunch got a question. Im trying to with compound exes do sets of 12. Am i right in thinking that try upping reps on last set as in amrap and when i can do 15 start increasing 2nd set then 1st. Then increase weight? Or am i better increasing weight when i can do 3 x 12 so range sits between 8-12? I want stregth and size gains. Iso exes will still be high rep
Click to expand...
Good to see mate. Just mentioned this in my post above.

I'm not the biggest fan of 3 x straight sets but it usually goes like this. Pick a weight where you fail near the desired rep range. Eg, say your squats with 80kg and your going for 12 rep sets.

Set 1: can do 12 with 2 reps in reserve
Set 2: can do 12 but couldn't have done another rep
Set 3: can only do 10

Stay until you get 12 on all sets. Then up to say 85 and start again.

What I prefer:

Set 1 (feeler / ramp set): 70-75kg x 10
Set 2 (to failure / 0 RIR): 85 x 11
Set 3 (to failure/ 0 RIR): 85 x 9-10 OR back off set so 75 x 14
 
fingers86 said:
Thanks mate, yeah i used to switch between leg press and squats aswell as extensions/curls used to swap with calf raises front and back. Im still hesitant at moment with the big toe as still a bit sore each day.

Would that work though? Or better having 2 big compounds in there? I still need to find space for calves, maybe on abs day.

Other option could be 2 big working sets compounds, leg press squats so i dont sacrifice quality sets?

Happy for anyones input.

Definately feeling those squats today lol.

Also been toying with the idea of abs every 2nd day to allow a bit longer recovery for chest/legs/arms/back. Thoughts? Would this be too much for abs? Would that lessen the growth in the other muscle groups? As currently hit all muscle groups essentially twice a week except abs.
Click to expand...
Can you show me your current split. I don't mind and more frequently. They're not the most taxing thing to do. Prefer not before leg day for heavier stuff though. Just planks ok though.
 
waggat said:
Can you show me your current split. I don't mind and more frequently. They're not the most taxing thing to do. Prefer not before leg day for heavier stuff though. Just planks ok though.
Click to expand...
Before i hurt toe it was
Upper push
Legs- squat-abductor in out- curls extensions
Upper pull
Abs
Upper push
Legs-press -abductor-calf raises front and back
Upper pull
And so on but removed press and calves due to unable to push off toe.
 
Ok, didnt make it to the gym yesterday, and also had a fopa and ate a qtr pounder for lunch. Long story short it was an emotion filled day and finally told wife i think its best we go seperate paths. Unsure where the next few days goes while dust settles but currently both under same roof and wont talk to me. Ahwell.

Weight today
83.15kg
Resting hr 76
Bp 122/76
Fasting Glucose 4.9

Also will be logging something special for a vendor. More to come when td occurs soon.

Had scan on wrist, dr appt today for full results but seems a bit of imflamation dorsal side of wrist/hand joint. Most likely need steroid injection. Hopefully finaly gets sorted soon.

Back day today lets smash it.
 
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
 
fingers86 said:
Ok, didnt make it to the gym yesterday, and also had a fopa and ate a qtr pounder for lunch. Long story short it was an emotion filled day and finally told wife i think its best we go seperate paths. Unsure where the next few days goes while dust settles but currently both under same roof and wont talk to me. Ahwell.

Weight today
83.15kg
Resting hr 76
Bp 122/76
Fasting Glucose 4.9

Also will be logging something special for a vendor. More to come when td occurs soon.

Had scan on wrist, dr appt today for full results but seems a bit of imflamation dorsal side of wrist/hand joint. Most likely need steroid injection. Hopefully finaly gets sorted soon.

Back day today lets smash it.
Click to expand...

fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
Skin gets tight you're building the mass :D and the 2 surgeries when?
 
Lat pulldown wide grip
Naked warmup(Warmup 15kg x 10)
45kg x 12(45kg x 22)
50kg x 12(40kg x 20)
50 kg x 11(35kg x 18)

upper back
Naked warmup(Warmup 10kg x 10)
40kg x 12(40kg x 21)
45kg x 12(35kg x 24)
45kg x 13(30kg x 23)
Heavier top set next time

-low row
Naked warmup(Warmup 15kg x 10)
45kg x 12(45kg x 21)
55kg x 12(40kg x 24)
55kg x 15(35kg x 27)
Heavier next time

Reverse fly
Naked(12kg warmup x 10)
33kg x 12(33kg x 19)
40kg x 12(26kg x 19)
40kg x 10(20kg x 24)

Cable straight arm rearward
Naked(Warmup 3.75kg x 10)
8.75kg x 12(8.75kg x 15)
11.25kg x 9(6.25kg x 17)
11.25kg x 8(3.75kg x 24)

Rotator cuff dumbell
Naked warmup(2kg warmup x 10)
7kg x 12(8kg x 20)
9kg x 12(7kg x 21)
9kg x 11(6kg x 22)

Bicep curls
Naked warmup(Warmup 10kg x 10)
39kg x 12(39kg x 25)
42kg x 12(32kg x 20)
42kg x 11(32kg x 16)

Tr radmill 16% incline 3kmh 60minutes
 

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fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
Look up how to treat stretch marks now. Nothing to do with nerves
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
@fingers86 25iu kit sounds fun. Looking forward to seeing how you like it overall. Seems like already you're noticing some benefits from it with the fat loss and the sleep.
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
Yeah always a good feeling when your skin gets tighter. It does make sense that your muscles are growing and your skin is the same size so you're feeling that tightness. @fingers86
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
Bros, hell yeah, I like this setup. @fingers86 I hear a lot of good things about the peptide mots-c and I like the five amino as well.
 
stevesmi said:
@fingers86 25iu kit sounds fun. Looking forward to seeing how you like it overall. Seems like already you're noticing some benefits from it with the fat loss and the sleep.
Click to expand...
Really liking it. Will definately keep monitoring and comparing. @Norvex seems 2 have some great products. Only used gh from 2 suppliers and i thought last one was good but maybe not.
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
@fingers86 not gonna go wrong with this setup. I like the NPP and anavar. They kind of yin and yang each other. The var provides the DHT and the NPP provides you some nice appetite.
 
fingers86 said:
Really liking it. Will definately keep monitoring and comparing. @Norvex seems 2 have some great products. Only used gh from 2 suppliers and i thought last one was good but maybe not.
Click to expand...
that is good that you have a good source to work with
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
Sounds like you are seeing some good growth. Even your skin can't keep up with how fast you're growing, which is a pretty cool thing. Just be careful though with stretch marks. I would be getting some creams that can help with that. @fingers86
 
ROIDDERS said:
Sounds like you are seeing some good growth. Even your skin can't keep up with how fast you're growing, which is a pretty cool thing. Just be careful though with stretch marks. I would be getting some creams that can help with that. @fingers86
Click to expand...
Yep onto it. Gunna buy retinoin cream from ironclad this week. I think with dropping npp and var from sunday growth may slow and allow a catch up.

Actually pretty impressed with transformation so far.

Loving the guidance i have received so far.

I am looking at changing up training program again and hope to put up this weekend for input and suggestions.

Essentially going to split push,pull and leg days into 2 sessions each so i can keep 5 quality exercises each day and abs on the 7th day. Hoping this will allow stronger sessions and keep recovery in check.
 
fingers86 said:
Yep onto it. Gunna buy retinoin cream from ironclad this week. I think with dropping npp and var from sunday growth may slow and allow a catch up.

Actually pretty impressed with transformation so far.

Loving the guidance i have received so far.

I am looking at changing up training program again and hope to put up this weekend for input and suggestions.

Essentially going to split push,pull and leg days into 2 sessions each so i can keep 5 quality exercises each day and abs on the 7th day. Hoping this will allow stronger sessions and keep recovery in check.
Click to expand...
Bro, seems like you got your ducks in a row to me.
 
Total abs
Warmup unweighted
75kg x 12(85kg x 26)
90kg x 12(80kg x 19)
90kg x 13(75kg x 20)
Increase step up weight next week

Core trunk
Warmup 10kg x 10
27.5kg x 12(27.5kg x 30)
35kgkg x 12(27.5kg x 26)
35kg x lh 16 rh. 15(27.5kg x lh. 24 Rh. 23 )
Heavier 1st set next time

Legs in air twist
Warmup 5kg x 15
20kg x 12 (20kg x 28)
30kg x 12(15kg x 28)
30kg x 13(15kg x 18)

Treadmill 16% incline 3kmh 1 hour.

Last day of mito stack 2day as out of mots now. 3 weeks of reset.

Pinned 800mg carnatine to make the sweat pour out. Omg so good. But think ill stick to 600due to cost saving. But hitup @IRONCLAD LABS and give it a go.
 
This is what i have started to think about for the next training block.

Thoughts?

thinking of warmup set 90% max so far then 2 sets of aiming for 12 middle set and amrap last set but should be near 12 or increase weight.

Still searching for another push exercise.

Push a
Flat bench
Incline bench
Pec fly
Tricep extensions
Low to high cable fly


Push b
Chest dips
Shoulder press
Skull crushers
Cable lat raises

Pull a
Lat pulldown
Upper back
Low row
Bicep curls
Rotator cuff

Pull b
Pull ups
Bent over row
Hammer curls
Straight arm rearward
Rear fly


Legs a
Squats
Leg extension
Leg curls
Abductor in
Abductor out

Legs b
Leg press
Lunges
Calf raises
Front calf raises
Deadlift

Treadmill will still aim atleast 30minutes everyday. Abs will be my standard ab workout.
 
fingers86 said:
Lat pulldown wide grip
Naked warmup(Warmup 15kg x 10)
45kg x 12(45kg x 22)
50kg x 12(40kg x 20)
50 kg x 11(35kg x 18)

upper back
Naked warmup(Warmup 10kg x 10)
40kg x 12(40kg x 21)
45kg x 12(35kg x 24)
45kg x 13(30kg x 23)
Heavier top set next time

-low row
Naked warmup(Warmup 15kg x 10)
45kg x 12(45kg x 21)
55kg x 12(40kg x 24)
55kg x 15(35kg x 27)
Heavier next time

Reverse fly
Naked(12kg warmup x 10)
33kg x 12(33kg x 19)
40kg x 12(26kg x 19)
40kg x 10(20kg x 24)

Cable straight arm rearward
Naked(Warmup 3.75kg x 10)
8.75kg x 12(8.75kg x 15)
11.25kg x 9(6.25kg x 17)
11.25kg x 8(3.75kg x 24)

Rotator cuff dumbell
Naked warmup(2kg warmup x 10)
7kg x 12(8kg x 20)
9kg x 12(7kg x 21)
9kg x 11(6kg x 22)

Bicep curls
Naked warmup(Warmup 10kg x 10)
39kg x 12(39kg x 25)
42kg x 12(32kg x 20)
42kg x 11(32kg x 16)

Tr radmill 16% incline 3kmh 60minutes
Click to expand...
Looking good, pumpin the arms and shoulders :D but training seems a bit much I would drop 1 exercise @fingers86
 
fingers86 said:
This is what i have started to think about for the next training block.

Thoughts?

thinking of warmup set 90% max so far then 2 sets of aiming for 12 middle set and amrap last set but should be near 12 or increase weight.

Still searching for another push exercise.

Push a
Flat bench
Incline bench
Pec fly
Tricep extensions
Low to high cable fly


Push b
Chest dips
Shoulder press
Skull crushers
Cable lat raises

Pull a
Lat pulldown
Upper back
Low row
Bicep curls
Rotator cuff

Pull b
Pull ups
Bent over row
Hammer curls
Straight arm rearward
Rear fly


Legs a
Squats
Leg extension
Leg curls
Abductor in
Abductor out

Legs b
Leg press
Lunges
Calf raises
Front calf raises
Deadlift

Treadmill will still aim atleast 30minutes everyday. Abs will be my standard ab workout.
Click to expand...
this is fine but lets keep it to 2 sets per
 
2Thick said:
It's all about trial and error with HGH. That's a nice thing about it: it's flexible.
Click to expand...
Yeah, i want to read more aboyt timing aswell as igflr3 and aod964. I notice some ppl pun gh just after workout vs me pinning whilst essencially fasted. I understand the mechanics of the diffrrent versions but unsure hoq it works with or without full gh.
 
fingers86 said:
Yeah, i want to read more aboyt timing aswell as igflr3 and aod964. I notice some ppl pun gh just after workout vs me pinning whilst essencially fasted. I understand the mechanics of the diffrrent versions but unsure hoq it works with or without full gh.
Click to expand...
Bottom line with HGH it's a pulsing mechanism. It's not like taking anabolic steroids.
 
2Thick said:
Bottom line with HGH it's a pulsing mechanism. It's not like taking anabolic steroids.
Click to expand...
Im about to lower gh to only 2iu at night, do u think id benifit from using aod964 in the am and igflr3 post workout? Im still researching those but from what im reading i might. Currently taking hgh 3iu am and pm.
 
fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
@fingers86 Great signs of growth bro!
 
(Push A)

Flat bench
Warmup 20kg x 10
60kg x 12(50kg x 12)
60kg x 12(50kg x 11)
(50kg x 8)

Incline bench
60kg x 6(50x12)
60 x 5(50kg x 12)
(50kg x 9)

Low to high cable fly
Warmup 6.25kg x 10
16.25kg x 9(11.25kg x 19)
16.25kg x 9(8.75kg x 20)
(6.25kg x 25)

Pec fly
12kg warmup x 10
61kg x 12(54kg x 16)
61kg x 9 (47kg x 15)
(40kg x 15)

Tricep extension
60kg x 12(53kg x 21)
60kg x 9(46kg x 16)
(39kg x 26)

30 minutes treadmill 16.5% incline 3kmh
 
fingers86 said:
(Push A)

Flat bench
Warmup 20kg x 10
60kg x 12(50kg x 12)
60kg x 12(50kg x 11)
(50kg x 8)

Incline bench
60kg x 6(50x12)
60 x 5(50kg x 12)
(50kg x 9)

Low to high cable fly
Warmup 6.25kg x 10
16.25kg x 9(11.25kg x 19)
16.25kg x 9(8.75kg x 20)
(6.25kg x 25)

Pec fly
12kg warmup x 10
61kg x 12(54kg x 16)
61kg x 9 (47kg x 15)
(40kg x 15)

Tricep extension
60kg x 12(53kg x 21)
60kg x 9(46kg x 16)
(39kg x 26)

30 minutes treadmill 16.5% incline 3kmh
Click to expand...
@fingers86 numbers look solid.....
 
Tiger Salman Khan said:
@fingers86 numbers look solid.....
Click to expand...
Unsure if i should move incline bench to push b so im not already fatigued. Max effort on both then. Either way once i get above 12s both sets on both bench i will add 5kg at a time. Hopefully keep progressing at this rate. Definately felt less destroyed at end with less exercises. Allowed full effort until last moment.

Other option is each time swap between incline and flat first.

Loving it either way. 60kg may not sound like much but most ive ever done. Once wrist gets better hopefully can bump further.
 
Pull a
Lat pulldown wide grip
Naked warmup
60kg x 10 (45kg x 12)
60kg x 10 (50kg x 12)
0(50 kg x 11)

upper back
Naked warmup(Warmup 10kg x 10)
55kg x 11(40kg x 12)
55kg x 11(45kg x 12)
(45kg x 13)

-low row
60kg x 14 (45kg x 12)
60kg x 16(55kg x 12)
(55kg x 15)
Heavier next time

Rotator cuff dumbell
Naked warmup
10kg x 12(7kg x 12)
10kg x 11(9kg x 12)
(9kg x 11)

Bicep curls
53kg x 12(39kg x 12)
53kg x 10(42kg x 12)
(42kg x 11)

Treadmill 17% incline 3kmh 32minutes

Much easier with these straps. No grip strength required!
 

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fingers86 said:
Also, still some skin tightness around the lats. When i stretch it feels like skin is tearing obviously its not. Must be growing faster than nerves can keep up.

This is the first time i have ever progressed so well with weights training and loving it.

Mots-c and 5amino is now empty so mito stack will drop off until after first 2 surgeries. Giving body a rest and reset.

Planning to keep npp/var until end of feb and drop off. This point of time test will drop back to 150mg weekly but pinned 2-3 times for consistancy.

Still planning for this 2nd stage of recomp but will be keeping trt dose and leaving other compounds that currently use off.

Currently only looking to reintroduce mito after surgeries. The recent fat loss i am actually starting to think its the change in provider of gh. Now i am using @Norvex 25iu kit. Great stuff.

Had a solid sleep last night and only woke once.
Click to expand...
@fingers86 sounds like you’re growing big fella. Gotta love that. Keep pushing through
 
fingers86 said:
Pull a
Lat pulldown wide grip
Naked warmup
60kg x 10 (45kg x 12)
60kg x 10 (50kg x 12)
0(50 kg x 11)

upper back
Naked warmup(Warmup 10kg x 10)
55kg x 11(40kg x 12)
55kg x 11(45kg x 12)
(45kg x 13)

-low row
60kg x 14 (45kg x 12)
60kg x 16(55kg x 12)
(55kg x 15)
Heavier next time

Rotator cuff dumbell
Naked warmup
10kg x 12(7kg x 12)
10kg x 11(9kg x 12)
(9kg x 11)

Bicep curls
53kg x 12(39kg x 12)
53kg x 10(42kg x 12)
(42kg x 11)

Treadmill 17% incline 3kmh 32minutes

Much easier with these straps. No grip strength required!
Click to expand...
very nice pumps I bet!
fingers86 said:
Big difference between december and now!
Click to expand...
making really good progress :D much leaner and good mass on you! wow @fingers86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
 
Squats (back brace engaged)
Warmup 20kg x 10
85kg x 12(80kg x 12)
85kg x 11(80kg x 12)
(80kg x 12)

Leg extensions

61kg x 12(47kg x 24)
61kg x 12(40kg x 19)
61kg x 10(33kg x 18)

Seated leg curl
75kg x 12(61kg x 23)
75kg x 10(54kg x 23)
75kg x 8(47kg x 22)

Abductor out
52.5kg x 12(50kg x 24)
52.5kg x 15(50kg x 16)
52.5kg x 14(50kg x 16)
Highest weight stack goes adding more reps or even 4th set next time

Abductor in

50kg x 12(50kg x 15)
50kg x 8(45kg x 16)
(40kg x 18)

Treadmill 1hr 17% incline 3kmh
 
fingers86 said:
So done ultrasound the other day. Couldnt understand dr when trying to explain over phone but booked for guided injection in wrist hand joint and synovial tendon apparently. Cant view my report for few more days unfortunately. Hopefully the week no training will allow injextion to do its magic instead of pushing through.
Click to expand...
Is that a cortisone injection?
fingers86 said:
Unsure if i should move incline bench to push b so im not already fatigued. Max effort on both then. Either way once i get above 12s both sets on both bench i will add 5kg at a time. Hopefully keep progressing at this rate. Definately felt less destroyed at end with less exercises. Allowed full effort until last moment.

Other option is each time swap between incline and flat first.

Loving it either way. 60kg may not sound like much but most ive ever done. Once wrist gets better hopefully can bump further.
Click to expand...
They day you do flat bench first I'd do incline dumbbell second and vice-versa. Once you are stronger there is also merit in doing the dumbbell press first to get blood into the muscles etc.
fingers86 said:
Pull a
Lat pulldown wide grip
Naked warmup
60kg x 10 (45kg x 12)
60kg x 10 (50kg x 12)
0(50 kg x 11)

upper back
Naked warmup(Warmup 10kg x 10)
55kg x 11(40kg x 12)
55kg x 11(45kg x 12)
(45kg x 13)

-low row
60kg x 14 (45kg x 12)
60kg x 16(55kg x 12)
(55kg x 15)
Heavier next time

Rotator cuff dumbell
Naked warmup
10kg x 12(7kg x 12)
10kg x 11(9kg x 12)
(9kg x 11)

Bicep curls
53kg x 12(39kg x 12)
53kg x 10(42kg x 12)
(42kg x 11)

Treadmill 17% incline 3kmh 32minutes

Much easier with these straps. No grip strength required!
Click to expand...
Nice workout there mate. I'm digging the lower reps for you now. Good exercises too. One thing you could add is rear delt (unless you already have a shoulder day).
fingers86 said:
Big difference between december and now!
Click to expand...
Big difference mate. Look how much tighter your waist is. Have lost fat and gained muscle in shoulders and arms as well.

If you shave I'm sure there's abs there!
 
waggat said:
Is that a cortisone injection?

They day you do flat bench first I'd do incline dumbbell second and vice-versa. Once you are stronger there is also merit in doing the dumbbell press first to get blood into the muscles etc.

Nice workout there mate. I'm digging the lower reps for you now. Good exercises too. One thing you could add is rear delt (unless you already have a shoulder day).

Big difference mate. Look how much tighter your waist is. Have lost fat and gained muscle in shoulders and arms as well.

If you shave I'm sure there's abs there!
Click to expand...
Yeah cortisone steroid.

Yeah im slowly adjusting workout.

Yeah i have bent over rows and stuff another day.

Yeah loving the progress. Now to keep going. Probably not much progress this month with 2 surgeries and 1 next month but progress is progress.
 
So @OneStopShop has given myself the chance to try their optirip 30 prefilled pens. I have previously purchased the optirip 10 for my wife but confiscated that for my own stock now as she doesnt deserve to look as good as me lol.

Love the convenience that i wont require mixing with bac and filling my own cartridge. Yes it is a little more expensive but definately targeting people that dont want to mix snd use syringes. Plus the price obviously covers the disposable pen and 4 needles that come with it.

Love that the box has all instructions for use including dosages.

My old batch of reta i was using 3mg per week. Be great to compare if hunger signals are more,less or similar between vendors that i used. Either way i wont be mentioning vendors name as thats not how i roll.

Stay tuned, abs inbound! Lets keep this transformation continue. As i have the 10mg pen aswell i will be logging this for 12 weeks essentially taking me up until my planned clean bulk phase.
 

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fingers86 said:
Squats (back brace engaged)
Warmup 20kg x 10
85kg x 12(80kg x 12)
85kg x 11(80kg x 12)
(80kg x 12)

Leg extensions

61kg x 12(47kg x 24)
61kg x 12(40kg x 19)
61kg x 10(33kg x 18)

Seated leg curl
75kg x 12(61kg x 23)
75kg x 10(54kg x 23)
75kg x 8(47kg x 22)

Abductor out
52.5kg x 12(50kg x 24)
52.5kg x 15(50kg x 16)
52.5kg x 14(50kg x 16)
Highest weight stack goes adding more reps or even 4th set next time

Abductor in

50kg x 12(50kg x 15)
50kg x 8(45kg x 16)
(40kg x 18)

Treadmill 1hr 17% incline 3kmh
Click to expand...
i like the squats you killing it :D
 
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
 

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    689.6 KB · Views: 26
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
You're looking leaner and bigger too :D very nice! get ready for surgery and best wishes. @fingers86
 
So didnt make it to gym before my injection, recovery mode engaged. Heading onto treadmill now then sauna.
Today/tomorrow will be a test for the 3mg @OneStopShop optirip. I have to fast from 11am( an hour ago) until after my surgery tomorrow at 10am.

Atleast i know i wont gain weight today lol.

My aim for the next 7 days is 20k steps. I will be giving weights a rest so wrist and back can recover. Will try to fit sauna every 2nd day too.

Be back stronger after this. But first session back i will be dropping weights to confirm things have settled atleast for first sets.
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
Going out for a walk helps mentally
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
Man, I give you a lot of props on this. I get that you're having a lot of mental issues going on. Hopefully you can get through everything man and the light is under the tunnel. @fingers86
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
Good luck on your surgeries. @fingers86 I know you feel nervous but it's important to have trust in your doctors that they are going to do a good job.
 
Ulter said:
Good luck on your surgeries. @fingers86 I know you feel nervous but it's important to have trust in your doctors that they are going to do a good job.
Click to expand...
He is one of the best. Full faith in him. I love the fact he listens and gives factual info. Ie last time i asked if could do certain things. His response, if you going to do something that could hurt then dont take ur pain meds as ur body will let u know if it doesnt like it.
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
@fingers86 Bro, best wishes for your surgery. I know it's crazy but you are gonna come back strong.
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
Sounds like you have an exciting next few days coming. Hopefully the surgery goes well and hopefully they give you a nice time frame when you will be ready to roll. @fingers86
 
So whats the deal with sr9009, cardarine and s4? They work synogystic with each other to blast fat and potentially gain muscle? Just researching at moment obviously as i cant sleep. I know raptor stocks some of these but s4 i cant find any aus retailers. Is it actually required for that stack? Started looking at some logs that use 1 or 2 products and also in other forums and seems 2 be effective and cost efficient. (Compared to full mito stack) and need to save money for reg bloods and future bulkish stage. Also want to put money aside, as early next year id like to engage a coach. Could this work with some items of mito 2b even more effective. Whos the most experienced with sarms? Yes @LevButlerov i read the article on homepage. Well written mate. Also keeping 150mg split multiple pins of test as a base.
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
@fingers86 Keep on grinding bro!
 
So pinned 3mg optirip 10 on saturday, i have had to fast from yesterday 11am. The only time i had hunger was whilst doing treadmill incline yesterday. Now i feel normal still. No hunger so it must be doing its job. Can only imagine the optirip 30 being the same. Will find out in 3 weeks. Each of my surgeries will be while trialling the optirip range. So plenty of time to test it. Thanks again @OneStopShop
 
fingers86 said:
So whats the deal with sr9009, cardarine and s4? They work synogystic with each other to blast fat and potentially gain muscle? Just researching at moment obviously as i cant sleep. I know raptor stocks some of these but s4 i cant find any aus retailers. Is it actually required for that stack? Started looking at some logs that use 1 or 2 products and also in other forums and seems 2 be effective and cost efficient. (Compared to full mito stack) and need to save money for reg bloods and future bulkish stage. Also want to put money aside, as early next year id like to engage a coach. Could this work with some items of mito 2b even more effective. Whos the most experienced with sarms? Yes @LevButlerov i read the article on homepage. Well written mate. Also keeping 150mg split multiple pins of test as a base.
Click to expand...
in theory they are but your eyes will take a hit on s4 andarine I would stay away from it @fingers86
stick to cardarine if you want to use sarms with light sr9009 stenabolic preworkout
 
fingers86 said:
So pinned 3mg optirip 10 on saturday, i have had to fast from yesterday 11am. The only time i had hunger was whilst doing treadmill incline yesterday. Now i feel normal still. No hunger so it must be doing its job. Can only imagine the optirip 30 being the same. Will find out in 3 weeks. Each of my surgeries will be while trialling the optirip range. So plenty of time to test it. Thanks again @OneStopShop
Click to expand...
keep us posted :D
 
LevButlerov said:
in theory they are but your eyes will take a hit on s4 andarine I would stay away from it @fingers86
stick to cardarine if you want to use sarms with light sr9009 stenabolic preworkout
Click to expand...
Yeah i wasnt too sure on s4, i did read that if titrate up slowly to max of 20mg i thing it was that its not too bad. But best leave that off just in case. I also see now why u said clen not a fit for my goals now too. Seems best used last stage show prep? Maybe in a year or 2 ill be in a shspe to maybe enter an amatuar show. Never thought id say that approaching 40
 
fingers86 said:
Yeah i wasnt too sure on s4, i did read that if titrate up slowly to max of 20mg i thing it was that its not too bad. But best leave that off just in case. I also see now why u said clen not a fit for my goals now too. Seems best used last stage show prep? Maybe in a year or 2 ill be in a shspe to maybe enter an amatuar show. Never thought id say that approaching 40
Click to expand...
In your situation I would stay with just cardarine testosterone and peptides :D
 
LevButlerov said:
you check our ebooks? https://irongorillas.com/ @fingers86
Click to expand...
Yep and the articles on the homepage. Thats how i found the dosages of wolverine stack i want to try. 500mcg daily bpc, 2.5mg tb twice a week ghk 2.5mg daily and will keep kpv 1mg twice per day as found that was definately helping wrist. But will drop to 1mg daily once i go back to weights as wrist should be a bit better after steroid injection.
 
fingers86 said:
Yep and the articles on the homepage. Thats how i found the dosages of wolverine stack i want to try. 500mcg daily bpc, 2.5mg tb twice a week ghk 2.5mg daily and will keep kpv 1mg twice per day as found that was definately helping wrist. But will drop to 1mg daily once i go back to weights as wrist should be a bit better after steroid injection.
Click to expand...
perfect :D but i'm not talking about articles i'm talking about the ebooks did you download?
 
fingers86 said:
He is one of the best. Full faith in him. I love the fact he listens and gives factual info. Ie last time i asked if could do certain things. His response, if you going to do something that could hurt then dont take ur pain meds as ur body will let u know if it doesnt like it.
Click to expand...
Yeah that's important. Someone who actually listens
 
Ulter said:
Yeah that's important. Someone who actually listens
Click to expand...
He actually recommended 2day after 2-3 days happy for me to do weights without weights. Ie just go through the motions with lowest weight possible as will help lower tightness. Except abs, doesnt want bending or twisting for 7 days. Go nuts with walking apparently just within pain do no marathon running lol. I told him after the week i was planning first set of exercises i was going to test waters at 50% loaded. He said great idea and if painfree increase "dont be a bitch" exact words lol. Sounds like i may need spinal stim battery pack moved eventually as no fat left in my ass/hip. But thats a future problem. He was impressed how i pushed through pain to achieve what ive done. He said he may call on me for a seminar for pain management as i seem alot happier.
 
fingers86 said:
Havnt got my 15-20k steps last few days as alot mentally going on. Weight still at 83.25kg but looking tighter. Hopefully i can atleast get my steps in during this next week of recovery.
Push b day today but time limited as getting wrist injections today. Surgery tomorrow.
Click to expand...
@fingers86 nice update man. Keep em coming.
 
fingers86 said:
Yeah, ive downloaded a few so far. Wolverine stack, underground steroid cycles, and peptides handbook. About to download the nootropics one to read tonight.
Click to expand...
awesome :D I helped write many of those ebooks @fingers86
 
fingers86 said:
He actually recommended 2day after 2-3 days happy for me to do weights without weights. Ie just go through the motions with lowest weight possible as will help lower tightness. Except abs, doesnt want bending or twisting for 7 days. Go nuts with walking apparently just within pain do no marathon running lol. I told him after the week i was planning first set of exercises i was going to test waters at 50% loaded. He said great idea and if painfree increase "dont be a bitch" exact words lol. Sounds like i may need spinal stim battery pack moved eventually as no fat left in my ass/hip. But thats a future problem. He was impressed how i pushed through pain to achieve what ive done. He said he may call on me for a seminar for pain management as i seem alot happier.
Click to expand...
yeah doctors are always amazed with athletes cause many were not athletic
 
Ulter said:
yeah doctors are always amazed with athletes cause many were not athletic
Click to expand...
The paperwork said i can even go to gym if pain persists. But giving it a bit anyway. Had a rough day. Walked out of my marriage this morning. Then get a phone call the wife(ex) stuck the knife in one last time and called the cops and said i yelled at her and is taking me to court fir domestic violance. Ahwell last chance she had of being controlling i suppose. I am finally free now. Just have to fight for the kidlets now. Now time to focus on me and stay strong for the kids. Long expensive rd ahead.
 
fingers86 said:
The paperwork said i can even go to gym if pain persists. But giving it a bit anyway. Had a rough day. Walked out of my marriage this morning. Then get a phone call the wife(ex) stuck the knife in one last time and called the cops and said i yelled at her and is taking me to court fir domestic violance. Ahwell last chance she had of being controlling i suppose. I am finally free now. Just have to fight for the kidlets now. Now time to focus on me and stay strong for the kids. Long expensive rd ahead.
Click to expand...
FUnny thing was the cops could see the marks where she was punching me in the back where i had my surgery and still didnt retaliate.
 
fingers86 said:
Need to update wolverine stack to add kpv, definately was slowly improving my wrist. But much better after corticisteroid on tuesday
Click to expand...
what do you think wolverine should be like? @fingers86
 
fingers86 said:
I like the stack as it is but i found 1mg twice a day kpv added helped systemic inflamation
Click to expand...
good info i'll be adding it to next version of ebook :D
 
LevButlerov said:
good info i'll be adding it to next version of ebook :D
Click to expand...
I actually think a couple more weeks and wrist would have been good. I was starting to get more confidence in it. And wasnt as graunxhy as it is now. Feels great after corticosteroid but feels extremely dry. Be good to see if i can do chesty dip boys soon.
 
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