Monday 23/09/2024
current weight: 85 kg
Current aas: 300 testC, 200 trenE weekly, 3 iu gh daily
Protein: 273gm, carbs:475gm, fats: 58gm
Trainig update
(Chest, arms, rear delt)
Swiss bar hammer curl
Warm up:20kg- 16rep
Set 1:33 kg- 14rep
Set 2: 33kg- 12rep
Set 3: 30kg- 12 rep 30 sec rest 7 more rrep
Incline dumbbell bench press( feet up in bench)
Warm up 30 kg- 8 rep
Set 1:42.5 kg- 5 rep
Set 2:37.5 kg- 6 rep
Set 3: 37.5kg- 5rep
Set 4: 37.5 kg- 5 rep
Seated cable chest press
Set 1: 60 kg- 12 rep
Set 2 : 60 kg- 11 rep
Set 3: 60 kg- 10 rep
Seated cable incline flies
Set 1: 40 kg- 13 rep
Set 2: 40kg- 12 rep
Set 3: 40 kg- 10 rep and few assisted rep
Straight bar tricep push down( 1 sec hold at squeeze)
Set 1: 50kg- 12 rep
Set 2: 45 kg- 13 rep
Set 3: 45 kg- 13 rep pause 30 sec 7 more rep
Cable rear delt flies( 1 sec hold at squeeze)
Set 1: 20 kg- 18 rep
Set 2: 25 kg- 15 rep
Set 3: 25 kg- 13 rep
Drop set 17 kg- 6 rep
Was good upper body session, did incline bench press after 9 months, keeping feet on bench made me feel good and lot less stress in lower back, strength lot less than i used to but definitely will get there in near furture. May be placebo but felt bit fuller than before with gh pre workout,too early to say will keep updating in future, once i sort my routine will drop some training videos regular, thanks guys!!!