Just wanted to start things off with a Training Log.
Brief History
I have joint pains that have been built up over the years and are getting worse... knees and elbows hold me back from going very heavy (especially legs). I've been training since the age of 17 and did my first cycle at the age of 27. Currently cruising with Test-E 250mg every 10 days. Just need to dial my diet in before I start a cycle in a few months. (I've kind of let go of my diet a bit, but havent stopped training).
My Stats:
Currently 35years old
116kg
184cm
Current Diet:
Calories and Macros are not monitored.
Mondays (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
Tuesday (Back & Biceps)
Back
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack(100kgs to 140kgs) - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 80kgs
4x Dumbbell Row 50kgs - superset Lower back raises
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
Wednesday (Legs)
4x Light leg Warm up leg extension
4x Squats smith machine 80kgs
4x Standing Hack squat 80kgs
4x Single leg Seated Hamstring curls 20kgs
4x Lying hamstring curls 60kgs
4x Leg Extensions 100kgs - super set walking lunge, no weight
6x Seated calf raises 40kgs
Thursday (Shoulders & Traps)
4x Warm up with reverse fly machine - rear delts
4x Smith machine shoulder press 100kgs
4x Seated Shoulder press machine 120kgs
4x Single Arm Landmine Push Press 80kgs
4x Dumbbell shoulder raise wide 20kg - superset with stiff arms with cable straight bar pull up 17kgs
4x Seated Rear delt, Dumbell raises 20kgs - superset rope chin pull in 30kgs
4x Single shoulder cable raises 10kgs front and back
4x Traps shrugs dumbbells 50kgs - superset with close grip barbell to chin 40kgs
Friday (Biceps & Triceps)
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
4x Dumbbell hammers 30kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Vbar 140kgs
Saturday (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
Brief History
I have joint pains that have been built up over the years and are getting worse... knees and elbows hold me back from going very heavy (especially legs). I've been training since the age of 17 and did my first cycle at the age of 27. Currently cruising with Test-E 250mg every 10 days. Just need to dial my diet in before I start a cycle in a few months. (I've kind of let go of my diet a bit, but havent stopped training).
My Stats:
Currently 35years old
116kg
184cm
Current Diet:
Calories and Macros are not monitored.
Mondays (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
Tuesday (Back & Biceps)
Back
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack(100kgs to 140kgs) - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 80kgs
4x Dumbbell Row 50kgs - superset Lower back raises
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
Wednesday (Legs)
4x Light leg Warm up leg extension
4x Squats smith machine 80kgs
4x Standing Hack squat 80kgs
4x Single leg Seated Hamstring curls 20kgs
4x Lying hamstring curls 60kgs
4x Leg Extensions 100kgs - super set walking lunge, no weight
6x Seated calf raises 40kgs
Thursday (Shoulders & Traps)
4x Warm up with reverse fly machine - rear delts
4x Smith machine shoulder press 100kgs
4x Seated Shoulder press machine 120kgs
4x Single Arm Landmine Push Press 80kgs
4x Dumbbell shoulder raise wide 20kg - superset with stiff arms with cable straight bar pull up 17kgs
4x Seated Rear delt, Dumbell raises 20kgs - superset rope chin pull in 30kgs
4x Single shoulder cable raises 10kgs front and back
4x Traps shrugs dumbbells 50kgs - superset with close grip barbell to chin 40kgs
Friday (Biceps & Triceps)
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
4x Dumbbell hammers 30kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Vbar 140kgs
Saturday (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs
Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs