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After 2 days off the kaizen, the 3rd-4th days no nipple sensitivity today 1ml pre workout and 1hr later it came back. Everyone is different but I wonder, if it is highlighting Estradiol imbalance.
@B3rnie looking strong bro! Dig the kicks!
@B3rnie looking Iike an absolute unit.
thick as a bull lad, also love the tns
Week 7
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.
| Saturday | Sunday | Monday | Tuesday | Thursday | Friday | |
| Chest/Triceps | Back/Biceps | Quads/Calves | Shoulders/Arms | Hamstrings/Calves | Cardio/Abs | |
| Push Ups 1) X64 2) X54 3) X48 | Pull Ups 1) X20 2) X20 3) X18 | Lunges 1) X140 2) X130 3) X120 | Push Ups 1) X62 2) X58 3) X58 | Back Extension (Hyperextension) 1) X26 2) X26 3) X21 | Elliptical Trainer (Resistance 14) 1) 6.1km – 1h 3min 11s | |
| Incline Bench Press (Dumbbell) 1) 28kgx14 2) 38kg x10 (1RM PB) | Reverse Grip Lat Pulldown 1) 117kg x10 | Leg Extension (Machine) 1) 112.5kg x14 (Volume PB) 2) 143kg x10 (Weight, 1RM PB) | Rear Delt Reverse Fly (Machine) 1) 110kg x 14 2) 138kg x 10 | Lying Leg Curl (Machine) 1) 70kg x16 2) 84kg x 10 | Crunch (Superset) 1) X42 2) X42 3) X45 | |
| Incline Chest Press (Harder Hammer Strength) 1) 40kg x14 2) 60kg x9 | Chest Supported Incline Row (Dumbbell) 1) 34kg x10 (1RM PB) | Bulgarian Split Squat 1) 16kg x12 | Lateral Raise (Dumbbell) 1) 16kg x16 2) 20kg x 10 | Straight Leg Deadlift 1) 75kg x14 2) 95kg x10 | Laying Leg Raise (Superset) 1) X40 2) X38 3) X38 | |
| Cable Fly Crossovers 1) 25kg x20 2) 32.5kg x10 (1RM PB) | Iso Lateral Row (Hammer Strength) 1) 85.4kg x16 (Volume PB) 2) 110.4kg x8 (Weight PB) | Hack Squat (Hammer Strength) 1)100kg x10 2)120kg x8 (Weight, 1RM PB) | Shoulder Press (Hammer Strength) combined weight 1) 80kg x 16 (Volume PB) 2) 149kg x8 (Weight, 1RM PB) | Seated Calf Raise 1) 107.5kg x 20 2) 147.5kg x 12 3) 167.5kg x10 | ||
| Chest Dip (Weighted) 1) 40kg x12 2) 50kg x8 | Seated Cable Row – V Grip (Cable) 1) 142kg x12 | Standing Calf Raise (Machine) 1) 275kg x14 (Weight PB) | Rope Face Pull 1) 30kg x20 2) 45.5kg x14 3) 50.5kg x10 (Weight, 1RM PB) | Hip Adduction (Machine) 1) 193kg x 20 (Volume, 1RM PB) 2) 215kg x 8 (Weight PB) | ||
| Triceps Pushdown 1) 63kg x16 2) 72.5kg x12 (1RM PB) | Preacher Curl (Machine) 1) 49kg x16 2) 68g x8 (Weight PB) | Leg Press (Hammer Strength) 1) 294kg x12 2) 344kg x12 | Triceps Rope Pushdown 1) 42kg x20 2) 56kg x10 | Standing Calf Raise (Machine) 1) 240kg x 20 2) 275kg x15 | ||
| Single Arm Triceps Pushdown (Cable) 1) 17.5kg x16 2 )25kg x9 (Volume PB) | Hammer Curl (Dumbbell) 1) 28kg x16 (Volume PB) 2) 34kg x10 (1RM PB) | Seated Calf Raise 1) 107.5kg x 20 2) 167.5kg x10 | Bicep Curl (Dumbbell) Reps per arm 1) 20kg x14 2) 26kg x8 (Weight PB) | Hip Abduction (Machine) 1) 193kg x 16 (Volume & 1RM PB) 2) 203kg x12 | ||
| Decline Crunch 1) X50 2) X50 3) X50 | Decline Crunch 1) X50 2) X50 3) X50 | Decline Crunch (Weighted) 1) 20kg x22 2) 20kg x22 3) 20kg x22 | Decline Crunch 1) X50 2) X50 3) X50 | Decline Crunch 1) X50 2) X50 3) X50 |
@B3rnie strong training day considering you had food poisoning, you 100% now?
That layout is 100% legit.
Bro, definitely keep killing it.
You are a machine every day training just like me.
You are a machine every day training just like me.
Keep up the good work, man. Keep an eye on the blood pressure. Make sure the top number stays low. Or it's looking good though.
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