week 7(30/10/2024)
Back day
Current aas: 300 testC, 200 trenE, 4iu gh daily
Calories consumed: 4171 calories
Protein: 293, carbs:583, fat: 58
Current body weight: 87.3
Wide grip chest supported row
Warm up 20 kg- 10
Warm up 40 kg- 8
Set 1- 70kg- 10 rep( 2.5kg and 1 rep up)
Set 2- 70kg- 9 rep ( 1 rep up)
Set 3- 70kg- 7+ 3 assisted rep
Deadstop smith machine row
Set 1: 80kg - 13rep( 1 rep up)
Set 2: 80kg- 12 rep( 1 rep up)
Set 3: 80kg- 11rep( 3kg up)drop set 70 kg 5 more reps
Single arm machine low row( lat focused)
Set 1: 47.5kg - 14rep( 1.5kg up)
Set 2: 47.5 kg-12 rep( 1.5kg up)
Set 3 47.5kg- 12 rep( 1.5kg up)
weighted pull up(5kg)
Set 1: 11 rep
Set 2: 10 rep
Set 3: 9 rep body
( same as last week)
Neutral grip cable row
Set 1: 65kg - 14 rep( same as last week)
Set 2: 65kg- 14 rep( same as last week)
Set 3: 65kg- 13 rep( 1 rep up)double drop set- 55 kg for 6 reps and 45kg for 7rep
Great session followed by some strength gains, rest day and some cheat meals yesterday helped me fuel todays session well and pump was amazing. Gym was bit busy couldn’t take any photos and videos bu will drop some later in the week.
Back day
Current aas: 300 testC, 200 trenE, 4iu gh daily
Calories consumed: 4171 calories
Protein: 293, carbs:583, fat: 58
Current body weight: 87.3
Wide grip chest supported row
Warm up 20 kg- 10
Warm up 40 kg- 8
Set 1- 70kg- 10 rep( 2.5kg and 1 rep up)
Set 2- 70kg- 9 rep ( 1 rep up)
Set 3- 70kg- 7+ 3 assisted rep
Deadstop smith machine row
Set 1: 80kg - 13rep( 1 rep up)
Set 2: 80kg- 12 rep( 1 rep up)
Set 3: 80kg- 11rep( 3kg up)drop set 70 kg 5 more reps
Single arm machine low row( lat focused)
Set 1: 47.5kg - 14rep( 1.5kg up)
Set 2: 47.5 kg-12 rep( 1.5kg up)
Set 3 47.5kg- 12 rep( 1.5kg up)
weighted pull up(5kg)
Set 1: 11 rep
Set 2: 10 rep
Set 3: 9 rep body
( same as last week)
Neutral grip cable row
Set 1: 65kg - 14 rep( same as last week)
Set 2: 65kg- 14 rep( same as last week)
Set 3: 65kg- 13 rep( 1 rep up)double drop set- 55 kg for 6 reps and 45kg for 7rep
Great session followed by some strength gains, rest day and some cheat meals yesterday helped me fuel todays session well and pump was amazing. Gym was bit busy couldn’t take any photos and videos bu will drop some later in the week.