Please Scroll Down to See Forums Below
Wow, that is a lot of injuries/surgery to go through. Congrats on the comeback.
Morning everyone
5am start
Warm up
Light weights very strict and slow.
Seated dumbbell full bicep curls 6 sets of 7 20kg each, slightly cheated.
Seated shoulder press 6 sets of 5, 20kg each, held at full extension for 1 minute after each set.
Standing Dumbbell shrugs 6 sets of 10, 40kg each.
These exercises I superset them together spaced 20 seconds apart then wait 2 minutes before cycle begins again.
Seated Dumbbell curls 2 sets of 10, 10kg each,
Very strict and slow,
10 minutes on the bike
Start level 13 for 3 mins,
Level 15 for 3 mins,
Level 18 for 2 mins,
Level 20 for 1 mins,
Cool down.
Had my first injection last night, took advice given and dropped off the Tren.
Decca 200mg 1.5ml weekly.
Test E 250mg 1.5ml weekly.
I will have to do some research into Proviron and Anavar as recommended.
Breakfast 4 eggs on muffins, 2 with Vegemite and Parmesan cheese,
Planned dinner Steak potato and salad
Protein drink
Protein powder 1 tbs
Metamucil 1.5 tbs
Vital greens 1.5 tbs
Creatine 0.5 tbs
Fish oil tabs x 2
I share this drink 50/50 with my wife.
As you know if you are following this thread, I’ve been struggling with some serious injuries for many years, when I started 18 months ago I was weak. I started very slowly and gradually increased my lifting, focusing on technique and damage control.
I feel that I have eliminated 70% of my previous injuries with correct training and trt but I haven’t been able to conquer my right shoulder injury, I had surgery on it a few years ago and haven’t recovered. If I put a small incline on a chair and include a little chest to help, I can get through it but there is discomfort, I probably have improved a small amount but when I isolate the shoulders they are weak.
Thanks again
5am start
Warm up
Light weights very strict and slow.
Seated dumbbell full bicep curls 6 sets of 7 20kg each, slightly cheated.
Seated shoulder press 6 sets of 5, 20kg each, held at full extension for 1 minute after each set.
Standing Dumbbell shrugs 6 sets of 10, 40kg each.
These exercises I superset them together spaced 20 seconds apart then wait 2 minutes before cycle begins again.
Seated Dumbbell curls 2 sets of 10, 10kg each,
Very strict and slow,
10 minutes on the bike
Start level 13 for 3 mins,
Level 15 for 3 mins,
Level 18 for 2 mins,
Level 20 for 1 mins,
Cool down.
Had my first injection last night, took advice given and dropped off the Tren.
Decca 200mg 1.5ml weekly.
Test E 250mg 1.5ml weekly.
I will have to do some research into Proviron and Anavar as recommended.
Breakfast 4 eggs on muffins, 2 with Vegemite and Parmesan cheese,
Planned dinner Steak potato and salad
Protein drink
Protein powder 1 tbs
Metamucil 1.5 tbs
Vital greens 1.5 tbs
Creatine 0.5 tbs
Fish oil tabs x 2
I share this drink 50/50 with my wife.
As you know if you are following this thread, I’ve been struggling with some serious injuries for many years, when I started 18 months ago I was weak. I started very slowly and gradually increased my lifting, focusing on technique and damage control.
I feel that I have eliminated 70% of my previous injuries with correct training and trt but I haven’t been able to conquer my right shoulder injury, I had surgery on it a few years ago and haven’t recovered. If I put a small incline on a chair and include a little chest to help, I can get through it but there is discomfort, I probably have improved a small amount but when I isolate the shoulders they are weak.
Thanks again
Thanks bro
@Fisherman ive been following you bro
injuries suck we all have themstep by step taking training and diet on hand
so far you looking big, wide shoulders and strong bro
food is just eggs steak that you listed or more?
To everyone in this community, all your comments and feedback have really uplifted me and helped fuel my motivation it’s like gold. Thank you.
Training today
Lat pulldown machine
Behind the neck lat pulldowns, very slow and strict with low weights
5 sets of 10 x 20kg
Wide grip lat pulldowns
2 sets of 10 x 65kg
5 sets of 5 x 72.5kg
Close grip lat pulldowns with back of hand facing away from body
6 sets of 6 x 72.5kg
Strict
Seated shoulder press machine
Struggling bad with these isolated movements
3 sets of 8 x 20 kg
Slow with damage control.
Back seated row machine
3 sets of 15 x 50kg
Very strict
Exercise bike
Level 13 3 minutes
Level 15 3 minutes
Level 18 2 minutes
Level 20 1 minutes
Cool down
Black coffee no sugar at 4.30, then another one when I get to the gym at 5.
Diet
Yesterday
4 eggs on 2 muffins
2 with vegemite and Parmesan cheese.
Protein and green drink
Lunch
Schnitzel and salad roll, only ate the chicken as they smothered it with a tasteless white sauce.
Dinner
Flame grilled steak cooked by me on my bbq with an Asian styled salad and chips, didn’t eat the chips but the rest of the family did
Today
4 eggs on 2 muffins
One with vegemite and Parmesan cheese.
Protein and Green drink
Lunch
Home cooked bolognese sauce with some pasta but mainly substituted with cauliflower, my beautiful wife’s idea, and I think I prefer it like that.
Dinner is bad
Lasagna, chips and salad but only half serve for me.
Had a few nudie juices 70% cold water added.
Training today
Lat pulldown machine
Behind the neck lat pulldowns, very slow and strict with low weights
5 sets of 10 x 20kg
Wide grip lat pulldowns
2 sets of 10 x 65kg
5 sets of 5 x 72.5kg
Close grip lat pulldowns with back of hand facing away from body
6 sets of 6 x 72.5kg
Strict
Seated shoulder press machine
Struggling bad with these isolated movements
3 sets of 8 x 20 kg
Slow with damage control.
Back seated row machine
3 sets of 15 x 50kg
Very strict
Exercise bike
Level 13 3 minutes
Level 15 3 minutes
Level 18 2 minutes
Level 20 1 minutes
Cool down
Black coffee no sugar at 4.30, then another one when I get to the gym at 5.
Diet
Yesterday
4 eggs on 2 muffins
2 with vegemite and Parmesan cheese.
Protein and green drink
Lunch
Schnitzel and salad roll, only ate the chicken as they smothered it with a tasteless white sauce.
Dinner
Flame grilled steak cooked by me on my bbq with an Asian styled salad and chips, didn’t eat the chips but the rest of the family did
Today
4 eggs on 2 muffins
One with vegemite and Parmesan cheese.
Protein and Green drink
Lunch
Home cooked bolognese sauce with some pasta but mainly substituted with cauliflower, my beautiful wife’s idea, and I think I prefer it like that.
Dinner is bad
Lasagna, chips and salad but only half serve for me.
Had a few nudie juices 70% cold water added.
@Fisherman Good update bro.......keep killing it.......
@Fisherman dinner bad but thats fine bro some days you can do bad
you look good, real tight, big wide and strong bro , power body
id like to see a few meal pics can you share please?
keep up the good work man you're doing great
Keep grinding brother. Nice update.
Similar threads
