Approved Log TRT - Masteron - HGH Recomp cycle Journal

[Acerico34]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

 

[LevButlerov]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

welcome back to the EVO family @Acerico34 happy to have you sharing again. You look great in the pics.
The body dysmorphia, we all have it, it's a common issue we deal with that makes us stronger.

Can you start sharing more diet training info?

 

[stevesmi]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 wow this one looks great! the food is incredible. nice job on this, hope you keep killing it!

 

[Mobster]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

High quality produce

 

[Pigsy]

Welcome back Brother

 

[Ulter]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 as far as i'm concerned the diet is high end. this is a great bodybuilder diet. close to what i eat as well !

 

[BodyMonster34]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 bro not bad hitting squats 245 for 15. that make the man. i like squats and deadlifts

 

[2Thick]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 hack squat is looking strong man. 260 is some nice weight.. hitting them 4 sets of 8 is perfect to build solid mass/strength

 

[ROIDDERS]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

man that food is making me hungry just looking at it! that is a good looking burger man. looks perfect to me @Acerico34

 

[ceo]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

bros no way you 13% body fat. i don't believe it @Acerico34 you look closer to 9 or 10% IMO

 

[Acerico34]

@Acerico34 bro not bad hitting squats 245 for 15. that make the man. i like squats

bros no way you 13% body fat. i don't believe it @Acerico34 you look closer to 9 or 10% IMO

been doing DEXA every 2 weeks, my BF was 15ish 6 weeks ago at 218, live dropped to about 216 and dropped to 14.3% then 13.3 % then last scan was 12.7% a week ago , I hold most my fat on love handles, hip area

 

[ballin2504]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 some good looking food man. I think you’re guessing your bf to high also. You’re leaner than that.

 

[RoySimpson]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 bro youre looking great honestly!

 

[Acerico34]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

 

[Tiger Salman Khan]

Age 36
Height 5”11
Weight 215
BF 12.7% DEXA scans 2ice a month arm
Down from 14.3% 5 weeks ago weight the same, however I reduced gear last week so let’s see how that affects composition.

Training 4-6x a week cardio 3/4 times in line treadmill occasionally step master 30-40m either. In addition 30-60m walks outside etc

Gear- 100mg test 140mg Mast e3 GH insulin Anavar 20mg maybe
Supps , multi vit, protein, creatine, glutamine, fish oil, coq10 , zinc, lipid lowering natural stack, tudca, milk thistle and some more

Food- mainly ground beef 93% turkey 98/9% chicken 98% chicken breasts sometimes white fish and bison steak and ground bison. Rice, russet, sweet potatoes, eggs egg whites.
In and out now and again like tonight or sushi, chipotle or poke bowl. Eat out maybe 3-6 meals a week between those.

Il attach some pics of some food and physique. I’ll add supps later on with training pics

Body dysmorphia has been hard to deal with after looking better on higher doses and now feeling normal.


Trained legs today

Squats - warmed up to 2 plates a side then did 15 reps of 245
10 reps 265
12 reps 245
15 reps 225

Hack squat worked up to 260 and did 4 sets of 8 reps

Leg extensions

Worked up to idk the weight but 3/4 the way down and did 4 sets of 12

Could’ve done lunges but my quads feel sore so I don’t feel bad

@Acerico34 Welcome to Evo bro....good detailed start to log........

 

[Acerico34]

Also the physique pics I posted today are from yesterday, the first set were from 7 days ago.
The food from today is random pics from the past month.

 

[Npcclassicphysique champ]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

Also the physique pics I posted today are from yesterday, the first set were from 7 days ago.
The food from today is random pics from the past month.

@Acerico34 good pics broly but whats the latest pic? which one i looked at all
what macros you think you doing?

 

[Acerico34]

@Acerico34 good pics broly but whats the latest pic? which one i looked at all
what macros you think you doing?

The last 5 pics are all yesterday.
I’ve been doing 3000/3200 cals 300P 300C 60-80gF more or less

 

[Npcclassicphysique champ]

The last 5 pics are all yesterday.
I’ve been doing 3000/3200 cals 300P 300C 60-80gF more or less

thats pretty good but looking at your size you can go up in carbs and protein too @Acerico34

 

[Acerico34]

thats pretty good but looking at your size you can go up in carbs and protein too @Acerico34

Yea I think so brother , what are your favorite carbs other than rice fruit and potatoes, I do rice cakes and jam pre/post workout

 

[stevesmi]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

those eggs look terrific. looks like you cooked them perfect. also the color of the yolks tell me its high quality @Acerico34

 

[Mobster]

20 sets is pushing the volume

 

[BodyMonster34]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

@Acerico34 br being hungry good. beef with potato the best. gotta love it for realz

 

[Ulter]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

that looks like good fish and fries. i guess people call them fish n chips in other countries lol @Acerico34 overall nice food

 

[25homes]

Great start here

 

[ceo]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

@Acerico34 bros you looking strong on these workouts. throwing some iron around is the best you will keep improving

 

[ROIDDERS]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

You're looking super huge in those pictures. Your chest muscles are very hard and huge. @Acerico34 overall a great job on this one!

 

[2Thick]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

@Acerico34 keep the good job going on this. we are impressed ! you won't go wrong man

 

[RoySimpson]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

@Acerico34 looking great bro food is on point too!

 

[Npcclassicphysique champ]

Yea I think so brother , what are your favorite carbs other than rice fruit and potatoes, I do rice cakes and jam pre/post workout

rice cakes, cream of rice, sweet potatoes, yams, brown rice, some white rice, oatmeal the regular mix, i regularly slam it suggest you start using really clean carb sources @Acerico34

 

[Acerico34]

Trained chest yesterday
Logged all food

Breakfast was
1 egg
150ml egg whites
175g ground turkey 98% lean
4g butter
Half avocado
200ml orange juice squeezed

Pre workout
2 rice cakes and 40g apple cider jam 3iu insulin
2small coconut waters peri workout
Post workout
2 scoops whey 1xglutamine 2x creatine
150ml milk

Pasta 70g shells
90% lean bison 240g
Parmesan 11g
Olive oil 13g
Banana 160g
1/4 Honey dew melon

Tuna x2 cans
Avocado oil mayo 40g
Grain free tortilla chips 28 chips

Protein 234
Carbs 279
F 120
Cals 3088- was a weaker day imo I have days where my fats stay around 55-70 and protein carbs at 300/400 at similar total cals

been doing mornin semi fasted ( coffee) cardio 4/5 times a week with added walks around block.

Chest session was in my complex gym so limited compared to LA fitness or work.

All reps done focusing on slow negative explosive positive and control.

Incline smith machine

155 X 13

175 X 12

195 X 10

195 X 10 drop to 175 X 5 drop to 135 X 8



Incline dumbbell press

50 X 20

50 X 20

“” X 17

“” X 14



Flat smith Bench



155x14

“” X 12

“” X 10

“” X 11



Dumbbell flies



35 X 15

40 X 15

45X 12

50x 10

 

[Acerico34]

Forgot to snap the tuna

 

[25homes]

Lookin solid

 

[ballin2504]

What’s up guys, hope your all good, my gear was also written out wrong, that dose is every 3 days 100mg test 140mg Mast.

Training yesterday was 20
Sets on Lats, wanting to get back to more volume across the board.

Used 10iu rapid insulin pre,3 caps of Ostazol, Cialis 5mg,creatine and glutamine. About 25/30g carbs from sweet potato, 40g carbs from rice cakes and about 30g from jam pre. Then 2 gatorades in the gym/drive home, great pump. 3/4iu GH post

Lats

Barbell bent over rows warm up sets then

145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row

145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Food yesterday I was hungry so didn’t snap all meals but the last one which was ground chicken and beef with 100g potato and avocado posted as we as at work this morning eating my ground beef eggs and avocado for breakfast.

Ill add some pics of food I I’ve snapped over the past weeks/months

@Acerico34 you’re looking huge man. Keep killing it brother.

 

[LevButlerov]

Trained chest yesterday
Logged all food

Breakfast was
1 egg
150ml egg whites
175g ground turkey 98% lean
4g butter
Half avocado
200ml orange juice squeezed

Pre workout
2 rice cakes and 40g apple cider jam 3iu insulin
2small coconut waters peri workout
Post workout
2 scoops whey 1xglutamine 2x creatine
150ml milk

Pasta 70g shells
90% lean bison 240g
Parmesan 11g
Olive oil 13g
Banana 160g
1/4 Honey dew melon

Tuna x2 cans
Avocado oil mayo 40g
Grain free tortilla chips 28 chips

Protein 234
Carbs 279
F 120
Cals 3088- was a weaker day imo I have days where my fats stay around 55-70 and protein carbs at 300/400 at similar total cals

been doing mornin semi fasted ( coffee) cardio 4/5 times a week with added walks around block.

Chest session was in my complex gym so limited compared to LA fitness or work.

All reps done focusing on slow negative explosive positive and control.

Incline smith machine

155 X 13

175 X 12

195 X 10

195 X 10 drop to 175 X 5 drop to 135 X 8



Incline dumbbell press

50 X 20

50 X 20

“” X 17

“” X 14



Flat smith Bench



155x14

“” X 12

“” X 10

“” X 11



Dumbbell flies



35 X 15

40 X 15

45X 12

50x 10

Good chest day, can you up protein by about 20 grams?

Forgot to snap the tuna

Nice tasty tuna @Acerico34

 

[Acerico34]

I was hitting 300g protein consistently for a month or so with just one shake a day all rest from food, have to up it again 100%

 

[LevButlerov]

I was hitting 300g protein consistently for a month or so with just one shake a day all rest from food, have to up it again 100%

Thats legit stay at 300grams

 

[Acerico34]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

 

[Acerico34]

Some pics of food today, first meal was the prep, then a shake post training and now post workout meal poke bowl with tuna and all the good carbs

 

[LevButlerov]

Some pics of food today, first meal was the prep, then a shake post training and now post workout meal poke bowl with tuna and all the good carbs

You didn't attach any pics, try again. @Acerico34

 

[LevButlerov]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

Shoulder press should always be low weight even if you're strong, less injuries. Any overhead presses low weight them. @Acerico34 but start upping cardio.

 

[Acerico34]

See if this works

 

[LevButlerov]

See if this works

It worked looks tasty and high protein. @Acerico34 macros on it?

 

[Acerico34]

It worked looks tasty and high protein. @Acerico34 macros on it?

Not sure but if I’d have to guess, 5 scoops tuna roughly 9/10oz so 50-60g protein~ rice, pineapple, mango, ginger some toppings with a little eel sauce and citric, probably 60/70g carbs then another 35-40g carbs from the ice tea. The meal prep was about 50g protein from venison and Bison, 70 carbs from sweet potato, russet potato, plantain and a yuka single fry and 7g olive oil.

 

[Acerico34]

Trained triceps tonight

Skull crushers real deep full rom slow negatives
85lb X 15
95X 12 super set with 12 dips then 17 reps skull crusher with 50lb dumbell behind head
95 X 12 “ “
85 X 15

Narrow grip flat bench
155 X 12
175 X 12
175 X 11
175 X10

flat bar tricep cable push downs
70% of stack X 12 reps
X 12 reps
X 12
X12
Rope attachment
4 sets of high reps 12-18

Ate a loaded potato with double chicken pre and gave me a sick pump, I was very happy with how I looked, feel like 2 years of hard work is paying off. DEXA scan this week, will be interesting to see if I lost some more bf as my weight is up not down.

 

[Mobster]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

If those weights are per dumbbell that's still pretty good

 

[stevesmi]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 this is going to be a great workout for others to steal. i think i might take a couple of those exercises for myself. looks good!

 

[BodyMonster34]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 bro i love the training. it hardcore and looking sweet. lots of sets is good volume

 

[Ulter]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 Nice job on this. the side raise machine and 3 sets light is on point. solid work as always

 

[ceo]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 bros nice one on this one! the training is on point. pushing some nice exercises proud of you. working the arms solid

 

[2Thick]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 10m incline walk and side raise machine are amazing. front raises dumbbells are also incredible. i love the cable rear delts

 

[ROIDDERS]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 side raise machine and light and heavy drop sets. sensational training man. i have a lot of love for this training!

 

[LevButlerov]

Not sure but if I’d have to guess, 5 scoops tuna roughly 9/10oz so 50-60g protein~ rice, pineapple, mango, ginger some toppings with a little eel sauce and citric, probably 60/70g carbs then another 35-40g carbs from the ice tea. The meal prep was about 50g protein from venison and Bison, 70 carbs from sweet potato, russet potato, plantain and a yuka single fry and 7g olive oil.

Bison is the best, you should do more bison meat :d

 

[LevButlerov]

Trained triceps tonight

Skull crushers real deep full rom slow negatives
85lb X 15
95X 12 super set with 12 dips then 17 reps skull crusher with 50lb dumbell behind head
95 X 12 “ “
85 X 15

Narrow grip flat bench
155 X 12
175 X 12
175 X 11
175 X10

flat bar tricep cable push downs
70% of stack X 12 reps
X 12 reps
X 12
X12
Rope attachment
4 sets of high reps 12-18

Ate a loaded potato with double chicken pre and gave me a sick pump, I was very happy with how I looked, feel like 2 years of hard work is paying off. DEXA scan this week, will be interesting to see if I lost some more bf as my weight is up not down.

Abs look good, but for triceps, add close grip push ups. @Acerico34

 

[RoySimpson]

Hit delts today,

Dumbell shoulder press - hadn’t done these in a long time so weights are low



60s X 12

80s X 12

90 X 10

100 X 7

Drop set to 60s X 12



Side raises

30s X 12

35 X 12

30X 13

35X 12 dropped to 30 X 10

35 X 10 drop to 30 X 7



Cable rear delts



4 sets and drop set on third with double drip set 4th set



Front raises dumbbells



30s X 12 each arm

“ “

Super set with front raising 25 plate for 20

30 X

30s X 12 EA



Side raise machine

3 sets light and heavier then drop set



10m incline walk

@Acerico34 awesome delt sesh right here!

 

[Acerico34]

If those weights are per dumbbell that's still pretty good

Thanks mate, yes per dumbbell of course

 

[Acerico34]

Abs look good, but for triceps, add close grip push ups. @Acerico34

Yes bro 100% I’ll throw that in at the end next time !

 

[Acerico34]

Trained Biceps alone ( was gna throw in core/abs but had to leave) good session regardless.

Preacher Z bar standing curls

70X 10
90X 10
110 X 10
110 X 7

Single arm bicep curls strict form
40s x10 each arm
45s X 10 EA
45 X 10EA
45 X 8 EA
45X 6 EA
40 X 10 E A

Narrow inverted grip lat pull down

160 X 10
180 X 10
200 X 8
180 X 8

Bicep curl machine
Don’t remember the weight but 12 reps 3 sets

One scoop Aminos before with 50g powder carbs 2 scoops creatine 1 scoop glutamine

 

[LevButlerov]

Trained Biceps alone ( was gna throw in core/abs but had to leave) good session regardless.

Preacher Z bar standing curls

70X 10
90X 10
110 X 10
110 X 7

Single arm bicep curls strict form
40s x10 each arm
45s X 10 EA
45 X 10EA
45 X 8 EA
45X 6 EA
40 X 10 E A

Narrow inverted grip lat pull down

160 X 10
180 X 10
200 X 8
180 X 8

Bicep curl machine
Don’t remember the weight but 12 reps 3 sets

One scoop Aminos before with 50g powder carbs 2 scoops creatine 1 scoop glutamine

Arms and core would be good but when you have to go you have to go, family situation? @Acerico34

 

[Acerico34]

Arms and core would be good but when you have to go you have to go, family situation? @Acerico34

Nothing big but yea I was sneaking in a quick session in equinox where my sister teaches ( she gets me passes) before a family lunch. I took too long on my biceps

 

[Acerico34]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

 

[LevButlerov]

Nothing big but yea I was sneaking in a quick session in equinox where my sister teaches ( she gets me passes) before a family lunch. I took too long on my biceps

You got a free pass, lucky guy @Acerico34

 

[LevButlerov]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

High protein food checkin! I love it, but no bison steak? dont forget next time! I love high quality Bison myself. @Acerico34

 

[Mobster]

I need me a Bison steak

 

[stevesmi]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 my favorite is your first meal. that one looks good! i love that dish

 

[2Thick]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 not sure about food truck meals. i always wonder about how sanitary it is in those things. like how often they clean them lol

 

[BodyMonster34]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

bro bison steak good. but not better then grassfed texas beef! we want to see that next @Acerico34

 

[Ulter]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

next time get a pick of the bison. haven't had bison steak before. i've eaten ground bison though its pretty good @Acerico34

 

[ceo]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 bros the sweet potato and chicken on point. that food looking good. you won't go wrong with food truck if its clean

 

[ROIDDERS]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 Sweet Potato and chicken are fantastic. Those are some good bodybuilder meals. Making me hungry, looking at these

 

[RoySimpson]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 food is looking bomb!

 

[ballin2504]

Chicken picatta was post bicep session chicken and mashed sweet potato was breakfast today , how on earth I forgot to snap my bison steak idk and a v clean meal I bought from the food truck at the end chicken and white rice

@Acerico34 man that food looks really good. Keep up the good work.

 

[Acerico34]

@Acerico34 not sure about food truck meals. i always wonder about how sanitary it is in those things. like how often they clean them lol

I don’t really hit up regular food trucks but this one was set up inside my apartment complex they’re usually different quality these !

 

[Acerico34]

bro bison steak good. but not better then grassfed texas beef! we want to see that next @Acerico34

All my red meat is grassfed bros!

 

[Acerico34]

bro bison steak good. but not better then grassfed texas beef! we want to see that next @Acerico34

All my red meat is grassfed bros

 

[2Thick]

I don’t really hit up regular food trucks but this one was set up inside my apartment complex they’re usually different quality these !

high quality is good!

 

[Npcclassicphysique champ]

All my red meat is grassfed bros!

grassfed king

 

[BodyMonster34]

All my red meat is grassfed bros!

bro grassfed from texas the best

 

[Acerico34]

just reading back and I didn’t post chest, lats or leg workouts over weekend so a little update coming

 

[Acerico34]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

 

[Acerico34]

Tuesday

Delts / triceps



Standing barbell military press



Warm ups



45/10 each side X 10

45/25 X 6

45/10 X 8



Standing skull crushers with fixed Z bars



60 X 15

80 X 15

90 X 15

90 X 15

90X 15



Seated dumbell shoulder press



70 X 12

80 X 12

90 X 7

80 X 9



Plated dip machine

4-5 buildup/Warm up sets

125 each side X 12

135 es X 12

125es X 16



Side raises

25X 12

30s X 15

30S X 12

30 X 8

Drop set to 25 X 10



Rope pull downs



37.5 X 12

47.5 X 12

47.5 X 12

47.5 X 15

Drop set to 37.5 X 10



Lateral raise machine



170X 12

160 X 12

160 X 12

150 X 12 with a triple drop set all the way down to 70lb



Tricep extension machine



110 X 12

110 X 12

110 X 12

110 X 12



Rear delt dumbbell flies



20s X 15

20s X 15

20s X 15

 

[LevButlerov]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

Good quality foods there @Acerico34 hard to get the macros on this, how much protein you think maxing?

 

[LevButlerov]

Tuesday

Delts / triceps



Standing barbell military press



Warm ups



45/10 each side X 10

45/25 X 6

45/10 X 8



Standing skull crushers with fixed Z bars



60 X 15

80 X 15

90 X 15

90 X 15

90X 15



Seated dumbell shoulder press



70 X 12

80 X 12

90 X 7

80 X 9



Plated dip machine

4-5 buildup/Warm up sets

125 each side X 12

135 es X 12

125es X 16



Side raises

25X 12

30s X 15

30S X 12

30 X 8

Drop set to 25 X 10



Rope pull downs



37.5 X 12

47.5 X 12

47.5 X 12

47.5 X 15

Drop set to 37.5 X 10



Lateral raise machine



170X 12

160 X 12

160 X 12

150 X 12 with a triple drop set all the way down to 70lb



Tricep extension machine



110 X 12

110 X 12

110 X 12

110 X 12



Rear delt dumbbell flies



20s X 15

20s X 15

20s X 15

Good day, can you do dips raw no machine?

 

[Mobster]

Good work on the bench

 

[stevesmi]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

@Acerico34 this is a great workout. mixing up some nice exercises. happy to see you are keeping up the consistency

 

[Ulter]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

Very impressive iron training for sure. This is the way it should be done. I like how you mix up high and low rep.@Acerico34

 

[Acerico34]

Good day, can you do dips raw no machine?

Definitely can !

 

[BodyMonster34]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

bro dayum that some good food. making me hungry. i see you got red meat so you a man in my eyes @Acerico34

 

[2Thick]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

@Acerico34 decline hammer press and pressups are on point. flat bench is also A+. i love this setup

 

[ceo]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

@Acerico34 bros this is a nice decline hammer press. good job explaining the plates and how many reps you doing etc. proud of you

 

[ROIDDERS]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

Really like how you lay out the training and all the food. @Acerico34 Those are some really good looking meals and they look amazingly healthy. That's the way it should be done.

 

[25homes]

Food looks good

 

[RoySimpson]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

@Acerico34 solid session right here!!

 

[ballin2504]

Friday’s training was Chest and calves

Calf press

2 plates x 20

3 pl x 20

4 pl x 20

5pl x18

5pl X 15

4pl X 20

3pl X 24





Flat bench

Warm up sets

275 X 8

275 X 7

245 X 9

225 X 10



Incline bench

185 X 10

205 X 6

195 X 6

185 X 7 drop set to 135 X 10



Incline dumbell flies, focus on contraction and declined angle of arms to exaggerate tension



30lbs X 12

30 X 12



Pec Dec 190 X 12

175 X 15

115 X 15

130 X 15

145 X 15



Cable chest flies



2 sets of 12 then 3rd set dropped 3 times



( by this point as I’m writing I’m dripping and losing focus of noting the weight on cable machine)



Hammer machine incline



Plate and half X 15

55lb each side X 20

Drop to 45 a side X 22





Decline hammer press

2 plates X 15

2.5 plates X 12

125lb each side X 11

2.5 pls X 10

2 plates X 11



Pressups

28

24



some pics of carbs and protein

@Acerico34 awesome work man. Keep this up

 

[Tiger Salman Khan]

Tuesday

Delts / triceps



Standing barbell military press



Warm ups



45/10 each side X 10

45/25 X 6

45/10 X 8



Standing skull crushers with fixed Z bars



60 X 15

80 X 15

90 X 15

90 X 15

90X 15



Seated dumbell shoulder press



70 X 12

80 X 12

90 X 7

80 X 9



Plated dip machine

4-5 buildup/Warm up sets

125 each side X 12

135 es X 12

125es X 16



Side raises

25X 12

30s X 15

30S X 12

30 X 8

Drop set to 25 X 10



Rope pull downs



37.5 X 12

47.5 X 12

47.5 X 12

47.5 X 15

Drop set to 37.5 X 10



Lateral raise machine



170X 12

160 X 12

160 X 12

150 X 12 with a triple drop set all the way down to 70lb



Tricep extension machine



110 X 12

110 X 12

110 X 12

110 X 12



Rear delt dumbbell flies



20s X 15

20s X 15

20s X 15

@Acerico34 Fantastic updates on the log....keep them up.......

 

[Acerico34]

Thanks for all following, I have some notes that I seemingly didn’t post up from last weeks sessions, or at least I don’t see looking back

Did I post this lat workout

Lats

Barbell bent over rows Warm



Warm up sets then



145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row



145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Or this leg session

Quad/hams



Hack squat standing

Warm ups



3 a side X 10 reps

4 plates a side X 8 reps

“”

3 a side X 14



Leg press machine



2 sets of 12 on idk the weight



Plated leg press machine

3 plates a side for 15 reps

5 pl a side X 12

7 a side X 10

7 a side X 10

5pl X 15

3 X 20

3 X 20



Standing leg curls

25lb a leg X 15

35lb X15

45 X 12

45X12

45X10

 

[Acerico34]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

 

[Npcclassicphysique champ]

Thanks for all following, I have some notes that I seemingly didn’t post up from last weeks sessions, or at least I don’t see looking back

Did I post this lat workout

Lats

Barbell bent over rows Warm



Warm up sets then



145 X 12

165 X 10

175 X 10

185 X 8



Single arm dumbbell rows

70 X 10

70X10

50X16

60X12



Diverging lat pull down



100 X 12

130 X 10

160 X 8

160 X 6

Drop set to 115 X 11



Diverging seated Row



145 X 8

115 X12

115 X 14

115 X 10

Dropset to 80 X 10





Cable pull overs



57.5X15

62.5 X 15

67.5 X 9

67.5 X 9

Or this leg session

Quad/hams



Hack squat standing

Warm ups



3 a side X 10 reps

4 plates a side X 8 reps

“”

3 a side X 14



Leg press machine



2 sets of 12 on idk the weight



Plated leg press machine

3 plates a side for 15 reps

5 pl a side X 12

7 a side X 10

7 a side X 10

5pl X 15

3 X 20

3 X 20



Standing leg curls

25lb a leg X 15

35lb X15

45 X 12

45X12

45X10

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

you got the real deal training with this real deal food brother @Acerico34 how are you looking this ripped? unreal thick and cuts
very low bodyfat

 

[Acerico34]

you got the real deal training with this real deal food brother @Acerico34 how are you looking this ripped? unreal thick and cuts
very low bodyfat

Thank you brother, means a lot I really try hard I know that much. Every time I train I try to give it everything I have and sometimes a little more.

 

[Npcclassicphysique champ]

Thank you brother, means a lot I really try hard I know that much. Every time I train I try to give it everything I have and sometimes a little more.

you are truly building an amazing frame brother the cuts are coming hard @Acerico34