Nice job brother. Do you know where e2 values were a few weeks ago? Estrogen might have been high but just took time for the sides to kick in.
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Getting toward the last month of this cycle. (Feels like it's gone so quickly). Still lots to gain so straight in the gym this morning for shoulders and arms. Went extra on the arms today as I typically dont enjoy training them but also note I could do with some more size.
Workout.
1. Arnold press
6x 30,5,5,5,5,5 17.5kg/30kg/30kg/30kg/32.5kg/30kg
2.a standing overhead press (alternating infront and behind the head)
4x 10 40kg/40kg/45kg/45kg
2.b single arm side lateral cable raise
4x 10 5kg/5kg/6kg/6kg
3.a dumbbell rear delt raises
4x10 6kg/6kg/8kg/8kg
3.b shrugs
4x12. 15kg plates each arm
4.a barbell bicep curl
6x 30,5,5,5,5,5 25kg/40kg/40kg/40kg/40kg/40kg
4.b close grip bench press
6x 30,5,5,5,5,5 45kg/70kg/70kg/70kg/70kg/70kg
5.a overhead cable tricep extension
3x 12/10/8 30kg/35kg/37.5kg
5.b cable hammer curls
3x 12,10,8 17.5kg/20kg/22.5kg
6.a zotman curls
3x10 8kg/10kg/10kg
6.b rope tricep pushdown
3x12 17.5kg/20kg/20kg
Arms blew up deluxe haven't hit them this hard since starting cycle. Rest of the day will be eating and resting
@L1keapunt nice post fast meal, how long were you fasting?Yeah they were sitting about 150 at week 5. Haven't really had any estro sides. Apparent from the other day. Feeling okay now, moved adex to every 2nd day and have nolva on hand .
First meal today at 12.05pm post fast
4x eggs
100gm rolled oats
250ml lite milk
40gm whey protein
1 cup mixed berries
1 banana
Cals: 950
P: 70.4
C: 91.7
F: 32.8
Been fasting 16 hours and 8 hour eating window.@L1keapunt nice post fast meal, how long were you fasting?
@L1keapunt with tadalafil always great pump, very good legs todayTrained with my cousin today for a big leg work out. Haven't been pushed this hard in ages
Warm up:
Stretching
15min cycle
2x12 Banded crab walks
2x 12 Overhead squats
2x 12 Walking lunges
Workout
1. Barbell squats
5x 12,12,10,8,6 60kg/100kg/110kg/120kg/130kg - drop set to 100kg
2. Stiff legged deadlifts
4x 12 60kg/70kg/70kg/80kg
3. 90° leg press
3x 12 150kg/200kg/250kg
4.a leg extensions
4x 12 50kg/55kg/60kg/60kg
4.b lying hamstring curl
4x 12 30kg/35kg/40g/40kg
5. Calf raises (45° leg press)
4x 15 70kg/80kg/80kg/80kg
6. Walking lunges
1x failure
Pump was insane, I took a 5mg cialis pre workout and the pumps were through the roof. I will be feeling this one for a few days
time limited but bench was sweet broI was on a time limit today so just hit solo chest and went for a 1rm on bench
Warm up:
Rotator cuff exercises
Push-ups
Workout
1.Barbell bench press
6x 12,8,8,6,1,8 60kg/100kg/100kg/110kg/127.5kg/100kg
Unfortunately I was a lone ranger in the gym and didn't have a spotter. 127.5kg flew up and I think I could of got 130+ will try again another time.
2. Cable flyes
4x15,15,12,12 25kg/25kg/30kg/30kg
3. incline bench press (Smith machine)
4x 8 85kg
4.a incline Dumbbell flyes
3x 15 12.5kg/12.5kg/15kg
4.b Dips
3x 8 body weight
5.a straight bar tricep push down
3x10 30kg/32.5kg/35kg
5.b over rope cable tricep extension
3x10 12.5kg/15kg/15kg
All in all was a great session and the pump was through the roof. Feeling good and stopped my IF for abit as work schedule is making it hard to fit into my currently lifestyle
Food today.
Breakfast/post workout
100gm rolled oats
250ml lite milk
75g blue berries
1x gold kiwifruit
5x lychees
60 gm whey protein
Snack:
4x hard boiled eggs
1x bagel
Home made apricot marmalade
Lunch
175gm tuna
125gm Brown rice quinoa blend
75gm broccoli/Beans
1x pink lady apple
Dinner:
175gm chicken breast
150gm home made sweet potato gnocci
time limited but bench was sweet bro
for the foods i like it overall but its a bit high carbs for me
you going to bulk? or this is a cut recomp still?
@L1keapunt lower carbs, a bit you'll get ripped broThanks mate! Bench was feeling really strong
I can definitely lower my carbs, I think I'm just trying to put on some size and stay relatively lean.
That's easy enough to do! Thanks mate@L1keapunt lower carbs, a bit you'll get ripped bro![]()
@L1keapunt rarely train but you did the afternoon push, session good and the rows are the best with pull downs.Rarely train afternoons but being back at work has put my morning out of back for the week. Trained back today after work.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.
That's why I avoid it like the plagueRarely train afternoons but being back at work has put my morning out of back for the week. Trained back today after work.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.
Yep I hear you. Early morning sessions are god tier!That's why I avoid it like the plague