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@neilb Looking really good. I'm seeing those abs really tightening up now. That's a good sign. Keep it up.
Yesterday was Legs -
Front Squat
50kgx 13 reps
50x 12
50 x 12
70x 6
70x6
RDLs
70x12
70x12
70x12
90x8
90x8
Seated Quad leg extensions
45x15
45x14
45x15
45x15
Seated Hamstring leg curls
32x10
32x11
32x12
36x13
Seated calf raise
30x17
30x16
30x14
30x 13
Smith machine standing calf raises
50x17
50x 17
50x16
50x18
Cable crunch
45x13
45x13
45x15
45x17
Completed in 1h17 minutes.
I dropped weight on Seated Quad leg extensions, upped reps and focused on squeeze and 2 second pause at top of movement.
Once again same meal plan as yesterday except dropped the bagel/shake meal for chicken burrito, took me slightly over calories for day, but was long leg workout so well earned.
Today was Back and Biceps -
Pull ups wide grip
Assisted @ 40x - 12 reps
Assisted @ 40 x - 12
Assisted @ 40 x 12
Non assisted till fail 10 reps
Non assisted till fail reps 10 reps
Rack Pull
110x10
110x10
110x10
120x7
120x 7
Plate Machine row
70x12
70x12
75x12
77.5x11
Bar bell shrugs
60x18
60x20
60x20
70x20
Standing bicep cable curl
45x13
45x12
45x11
45x12
Seated reverse grip preacher curls
7.5x12
7.5x11
7.5x12
7.5x12
Incline bench crunches
15 reps
13
12
12
Decreased assisted pull up weight, had to drop a couple reps but added 2 reps to failure sets, kept form reasonable and good rom.
Added 5kg and 2.5 kg to warm up and working rack pulls, didn’t hit desired reps but will plug at these numbers till i do.
Dogs to beach for sand run and swim.
Back to normal 5 meal plan today.
Front Squat
50kgx 13 reps
50x 12
50 x 12
70x 6
70x6
RDLs
70x12
70x12
70x12
90x8
90x8
Seated Quad leg extensions
45x15
45x14
45x15
45x15
Seated Hamstring leg curls
32x10
32x11
32x12
36x13
Seated calf raise
30x17
30x16
30x14
30x 13
Smith machine standing calf raises
50x17
50x 17
50x16
50x18
Cable crunch
45x13
45x13
45x15
45x17
Completed in 1h17 minutes.
I dropped weight on Seated Quad leg extensions, upped reps and focused on squeeze and 2 second pause at top of movement.
Once again same meal plan as yesterday except dropped the bagel/shake meal for chicken burrito, took me slightly over calories for day, but was long leg workout so well earned.
Today was Back and Biceps -
Pull ups wide grip
Assisted @ 40x - 12 reps
Assisted @ 40 x - 12
Assisted @ 40 x 12
Non assisted till fail 10 reps
Non assisted till fail reps 10 reps
Rack Pull
110x10
110x10
110x10
120x7
120x 7
Plate Machine row
70x12
70x12
75x12
77.5x11
Bar bell shrugs
60x18
60x20
60x20
70x20
Standing bicep cable curl
45x13
45x12
45x11
45x12
Seated reverse grip preacher curls
7.5x12
7.5x11
7.5x12
7.5x12
Incline bench crunches
15 reps
13
12
12
Decreased assisted pull up weight, had to drop a couple reps but added 2 reps to failure sets, kept form reasonable and good rom.
Added 5kg and 2.5 kg to warm up and working rack pulls, didn’t hit desired reps but will plug at these numbers till i do.
Dogs to beach for sand run and swim.
Back to normal 5 meal plan today.
Smashing it out mate, very impressive
Cheers man, legs are feeling pretty cooked this evening…
@neilb awesome training. Looking good also.
Nice workout
Rest today .
Normal meals except dropped spag bowl for indian - chicken korma, chicken tika masala and basmati rice, took my calories and macros all over my numbers, been pushing gym and sand runs with dogs so i’m to go over today.
This week started trt. 125mg over 2 doses, Sunday and Wednesday. First in delt, second in glute. Delt was really sore for 4 days, glute not as sore as delt but still tender for a few days.
Not sure if i’m doing something wrong?
Will keep this protocol up for another month and retest to check bloods and get advice.
Normal meals except dropped spag bowl for indian - chicken korma, chicken tika masala and basmati rice, took my calories and macros all over my numbers, been pushing gym and sand runs with dogs so i’m to go over today.
This week started trt. 125mg over 2 doses, Sunday and Wednesday. First in delt, second in glute. Delt was really sore for 4 days, glute not as sore as delt but still tender for a few days.
Not sure if i’m doing something wrong?
Will keep this protocol up for another month and retest to check bloods and get advice.
How's your technique?
Still sticking a big ass needle in. It's traumatic for the muscle. Make sure your extra clean.
Warming the oil up can also help.
And injecting real slowly
Yeah, probably not much technique to speak of, couple videos on youtube to “refine” technique.
Have been putting oil under arm for a while and few seconds for injection.
Hopefully it improves for you, I ended up switching to GSO base instead of MCT and it helped a lot. Could maybe try a subq injection and see how you reacte to the oil. I would definitely keep going with what you have for now try different spots as well. https://www.spotinjections.com/index3.htm
Cheers man, it’s not that bad, i’ll just try and get better at. Just feels like when ya big bro use to give you a dead arm for a day or 2..,
@neilb training on point, and I like this Indian food real nice level of meal and veggies with rice.
The TRT is good but you should inject different if it's sore, what needle you using?
25g , 25mm
25g 1inch, if he's lean 1/2 inch is enough.
@neilb beautiful work on this. sand runs seem fun.
@neilb have you ever tried the quad? Surprisingly not as bad as you think plus you can sit. Pain is normal. Body isnt used to it yet.
I really enjoy quads. It's all I inject.
@neilb bro, you doing a great job on this update looking fantastic. Keep up the good work.
Fun for the dogs, i just try and keep up!
