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yes for sure diet will be key we want to see you continue to improve
@Ringworm1 foam rolling really helps alot!
Day 2 session looking good.
Friday update:
Slowly working on my diet this week
Today was
Breakfast 5am:
100g cocoa pops
3 x bananas
50g WPI
Almond milk
Greens powder Metamucil and NAC,Tudca,berberine
10am:
250g chicken tenderloin
250g cooked weight jasmine rice
100g low fat yoghurt, plus tomato
2pm:
50g wpi
100g blueberries
80g cream of rice ( 62g carbs )
Almond milk mixed
6pm:
180g eye fillet steak
2 x whole meal wraps ( Nearly identical in macros to 250g cooked white rice )
Tomato, organic sauerkraut onions and capsicum made in to 2 x burritos
Berberine,NAC,Tudca,3G vitamin c and magnesium powder about an hour afterwards
Feeling a lot fuller which is nice. Weight is climbing heavily. Would like to get carbs closer to 400g a day minimum which I’ll work on over the weekend
Day 3 and 4 of training split over the weekend which I’m looking forward too. Can feel blood pressure climbing, will get this tested tomorrow and may start 2.5mg Nebivilol in the morning.
Everything besides Sustanon would be getting close to saturation now, shirts are a lot tighter
Slowly working on my diet this week
Today was
Breakfast 5am:
100g cocoa pops
3 x bananas
50g WPI
Almond milk
Greens powder Metamucil and NAC,Tudca,berberine
10am:
250g chicken tenderloin
250g cooked weight jasmine rice
100g low fat yoghurt, plus tomato
2pm:
50g wpi
100g blueberries
80g cream of rice ( 62g carbs )
Almond milk mixed
6pm:
180g eye fillet steak
2 x whole meal wraps ( Nearly identical in macros to 250g cooked white rice )
Tomato, organic sauerkraut onions and capsicum made in to 2 x burritos
Berberine,NAC,Tudca,3G vitamin c and magnesium powder about an hour afterwards
Feeling a lot fuller which is nice. Weight is climbing heavily. Would like to get carbs closer to 400g a day minimum which I’ll work on over the weekend
Day 3 and 4 of training split over the weekend which I’m looking forward too. Can feel blood pressure climbing, will get this tested tomorrow and may start 2.5mg Nebivilol in the morning.
Everything besides Sustanon would be getting close to saturation now, shirts are a lot tighter
My weird crowd hits about 6 every evening. Broccli Baird kids training in sunglasses all wanting to be influencers
Sounds like it’s no different here in Australia..
Tripping over tripods
Thanks Mate,@Ringworm1 the back is super wide niceso far diet is looking good update us more please
Got 2 days of training coming up.
Will do
Great work bro
Day 9 :
Upper body session B of new program
Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.
Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.
Again another big thank you to @DofRandD
The gear is strong, smooth and painless
First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;
Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press
Db shoulder press
15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8
35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set
Panatta Plate shoulder press
40kg x 20
80 x 10
80 x 10
80 x 7
Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets
Bicep cable curls Superset tricep pushdowns
10-15 reps each
5 sets
Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8
Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
Upper body session B of new program
Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.
Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.
Again another big thank you to @DofRandD
The gear is strong, smooth and painless
First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;
Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press
Db shoulder press
15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8
35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set
Panatta Plate shoulder press
40kg x 20
80 x 10
80 x 10
80 x 7
Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets
Bicep cable curls Superset tricep pushdowns
10-15 reps each
5 sets
Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8
Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
@Ringworm1 Numbers look amazing........Day 9 :
Upper body session B of new program
Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.
Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.
Again another big thank you to @DofRandD
The gear is strong, smooth and painless
First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;
Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press
Db shoulder press
15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8
35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set
Panatta Plate shoulder press
40kg x 20
80 x 10
80 x 10
80 x 7
Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets
Bicep cable curls Superset tricep pushdowns
10-15 reps each
5 sets
Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8
Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
@Ringworm1 really good shoulder pess but try not to go 5-7 range, always lower weight and higher reps so no injury broDay 9 :
Upper body session B of new program
Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.
Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.
Again another big thank you to @DofRandD
The gear is strong, smooth and painless
First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;
Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press
Db shoulder press
15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8
35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set
Panatta Plate shoulder press
40kg x 20
80 x 10
80 x 10
80 x 7
Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets
Bicep cable curls Superset tricep pushdowns
10-15 reps each
5 sets
Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8
Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
Only strength athletes should train heavy delts.@Ringworm1 really good shoulder pess but try not to go 5-7 range, always lower weight and higher reps so no injury bro
Day 10 :
lower body session 2 of program. First week complete.
Fasted weight 95.2kg this morning
Enjoyed today’s training as all weights are preprogrammed from coach/excell sheet. Got a decent meal in before session which helped a lot with reflux,
Noticing it abit more today along with a lot of insomnia last night. Tren ace sides are building slowly, will monitor this week.
Deadlifts - Texas bar + calibrated plates
60kg x 12
60 x 12
100 x 7
140 x 5
177.5 ( 390lb ) x 5 ( 5 sec eccentric for all negatives for these sets )
177.5 x 5
177.5 x 5
177.5 x 5
Safety squat bar - Paused
60kg x 10
80 x 8
80 x 8
( These felt extremely light but sticking to the program here)
Hyper ext
BW + 10kg plate x 12 reps
3 sets
Lat pull down.
Neutral grip, shoulder width
5 x 12 @ 55kg (2-3RIR)
Lying leg curls
5 x 12 reps (2-3RIR)
Just made it through session due to hunger/blood sugar. Felt like stomach was eating itself by the end. Will use a carb powder + electrolytes mix next time
lower body session 2 of program. First week complete.
Fasted weight 95.2kg this morning
Enjoyed today’s training as all weights are preprogrammed from coach/excell sheet. Got a decent meal in before session which helped a lot with reflux,
Noticing it abit more today along with a lot of insomnia last night. Tren ace sides are building slowly, will monitor this week.
Deadlifts - Texas bar + calibrated plates
60kg x 12
60 x 12
100 x 7
140 x 5
177.5 ( 390lb ) x 5 ( 5 sec eccentric for all negatives for these sets )
177.5 x 5
177.5 x 5
177.5 x 5
Safety squat bar - Paused
60kg x 10
80 x 8
80 x 8
( These felt extremely light but sticking to the program here)
Hyper ext
BW + 10kg plate x 12 reps
3 sets
Lat pull down.
Neutral grip, shoulder width
5 x 12 @ 55kg (2-3RIR)
Lying leg curls
5 x 12 reps (2-3RIR)
Just made it through session due to hunger/blood sugar. Felt like stomach was eating itself by the end. Will use a carb powder + electrolytes mix next time
