Please Scroll Down to See Forums Below
Monday Training Week 1
Upper 1
Pin - Sus 0.66ml / Mast E 1.33ml / HGH 2iu PM / BPC&TB 250mcg PM
Pre - N/A
Duration 77min
A/ DB Chest Press 4 sets…. 8-10 reps
15kg x 10
20kg x 6
30kg x 12
30kg x 15
30kg x 16
30kg x 20
Picked up 37.5kg and right shoulder hurt after 1 rep, so 30kg instead this session and go higher reps
B/ Dips *Elbows out* 4 sets…. 8-10 reps
Weighted
5kg x 10
5kg x 5
5kg x 5
5kg x 5
Coach didn't say weighted, but last week was doing 12 per set and was easy, so went weighted this week.
Right shoulder hurt on 2nd rep so only got 5 in for the rest to not push it. Probably from the 37.5kg DB chest
C/ Weighted Chin Ups 4 sets…. 8-10 reps
5kg x 10
5kg x 8
5kg x 5
5kg x 4
D/ One Arm BB Rows 4 sets…. 8-10 reps
20kg x 20
22.5kg x 24 (12 a side)
22.5kg x 24 (12 a side)
22.5kg x 24 (12 a side)
E/ OHP 4 sets…. 8-10 reps
(Eveything was taken. Did Seated Shoulder Press instead)
60kg x 10
60kg x 10
60kg x 10
60kg x 6
Shoulders were good
F/ DB Pullovers 4 sets…. 8-10 reps
20kg x 11
20kg x 10
20kg x 12
22.5kg x 9
G/ Alternating Seated DB Curls 4 sets…. 8-10 reps
15kg x 28
15kg x 22
15kg x 16
15kg x 12
H/ Tricep Pushdown *Straight bar* 4 sets…. 8-10 reps
30.1kg x 13
30.1kg x 10
30.1kg x 7
30.1kg x 6
------------------
Notes
Slept decent night before
Gym was packed, went too late
Ate my last meal on this day at 11pm, only got half way through it cause too sleepy
Need start eating my meals earlier to not run into this again
Have upped my water intake by buying those double insulated flasks. Did roughly 3.5L
Use to hate the lime Diet Rite, sorry Trent, but its amazing now and makes it easy to drink
Switched to having my coffee after 90 mins as Hubermans says. It wasn't as tired in the afternoon but still had a cheeky nap
Decent session. Upset about my shoulder - going start taking the BPC/TB twice a day now
Upper 1
Pin - Sus 0.66ml / Mast E 1.33ml / HGH 2iu PM / BPC&TB 250mcg PM
Pre - N/A
Duration 77min
A/ DB Chest Press 4 sets…. 8-10 reps
15kg x 10
20kg x 6
30kg x 12
30kg x 15
30kg x 16
30kg x 20
Picked up 37.5kg and right shoulder hurt after 1 rep, so 30kg instead this session and go higher reps
B/ Dips *Elbows out* 4 sets…. 8-10 reps
Weighted
5kg x 10
5kg x 5
5kg x 5
5kg x 5
Coach didn't say weighted, but last week was doing 12 per set and was easy, so went weighted this week.
Right shoulder hurt on 2nd rep so only got 5 in for the rest to not push it. Probably from the 37.5kg DB chest
C/ Weighted Chin Ups 4 sets…. 8-10 reps
5kg x 10
5kg x 8
5kg x 5
5kg x 4
D/ One Arm BB Rows 4 sets…. 8-10 reps
20kg x 20
22.5kg x 24 (12 a side)
22.5kg x 24 (12 a side)
22.5kg x 24 (12 a side)
E/ OHP 4 sets…. 8-10 reps
(Eveything was taken. Did Seated Shoulder Press instead)
60kg x 10
60kg x 10
60kg x 10
60kg x 6
Shoulders were good
F/ DB Pullovers 4 sets…. 8-10 reps
20kg x 11
20kg x 10
20kg x 12
22.5kg x 9
G/ Alternating Seated DB Curls 4 sets…. 8-10 reps
15kg x 28
15kg x 22
15kg x 16
15kg x 12
H/ Tricep Pushdown *Straight bar* 4 sets…. 8-10 reps
30.1kg x 13
30.1kg x 10
30.1kg x 7
30.1kg x 6
------------------
Notes
Slept decent night before
Gym was packed, went too late
Ate my last meal on this day at 11pm, only got half way through it cause too sleepy
Need start eating my meals earlier to not run into this again
Have upped my water intake by buying those double insulated flasks. Did roughly 3.5L
Use to hate the lime Diet Rite, sorry Trent, but its amazing now and makes it easy to drink
Switched to having my coffee after 90 mins as Hubermans says. It wasn't as tired in the afternoon but still had a cheeky nap
Decent session. Upset about my shoulder - going start taking the BPC/TB twice a day now
Great updates
@SuperMedium great log, but with the shoulder you need to be careful
if you got an injury or you feel it, stop doing shoulders for at least 1 week
on the pictures, we asked before, you going to share picture of you face blurred? we dont see it, the log is going nowhere as we cant see your base
Keep the log coming bro!!
The food looks awesome!
Tuesday Meals
Meal 1
Had some chicken rice and potato salad while out. Don't know the nutrients. Photo attached. Using same as yesterday
46p, 45c, 16f
=565kcal
Meal 2
140gm beef mince 5% fat, 160gm white rice & 60gm avo
48p, 47c, 20f
= 574kcal
Meal 3
145gm chicken, 160gm white rice, 60gm avo with cayenne pepper
46p, 46c, 18f
=559kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3482 kcal / 275.5p, 348.6c, 95.4f
Meal 1
Had some chicken rice and potato salad while out. Don't know the nutrients. Photo attached. Using same as yesterday
46p, 45c, 16f
=565kcal
Meal 2
140gm beef mince 5% fat, 160gm white rice & 60gm avo
48p, 47c, 20f
= 574kcal
Meal 3
145gm chicken, 160gm white rice, 60gm avo with cayenne pepper
46p, 46c, 18f
=559kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3482 kcal / 275.5p, 348.6c, 95.4f
Attachments
Tuesday Training
Lower Body 1
Pin - HGH 2iu PM / BPC&TB 250mcg PM
Pre - N/A
Duration - 77mins
A/ Walking DB Lunges 4 sets…. 8-10 reps
32kg x 24 (12 a side)
32kg x 20 (10 a side)
32kg x 20 (10 a side)
32kg x 20 (10 a side)
B/ One Legged Leg Press 4 sets…. 8-10 reps
10kg x 20
10kg x 20
10kg x 20
10kg x 20
Going slow, 3 sec at least on eccentric
C/ SSB Squat *Heels Raised* 4 sets…. 8-10 reps
40kg x 10
50kg x 10
60kg x 3
50kg x 10
Still getting used to the SSB movement pattern
D/ Weighted Sissy Squats *Performed on the hack squat* 4 sets…. 8-10 reps
Was busy so skipped it to come back toand then gym closed
E/ DB RDLs *Raise heels on plates for added hamstring activation* 4 sets…. 8-10 reps
55kg x 10
55kg x 10
60kg x 10
70kg x 10
F/ Lying Leg Curl 4 sets…. 8-10 reps
Gym closed
G/ BB Hip Thrusts 4 sets…. 8-10 reps
Gym closed
Notes:
Wasn't feeling too strong or full motivated today
Went last minute, and I should have had enough time to do everything but was taking long breaks in between sets
Gym closed before got too do it all, and was relieved it did
Also got distracted talking to a older fella about his functional training he does for running
Gotta take up a bit of running again. Going to ask Coach in check in if I can do a little bit next week for fasted cardio in the mornings
Forgot to up BPC to twice a day
Lower Body 1
Pin - HGH 2iu PM / BPC&TB 250mcg PM
Pre - N/A
Duration - 77mins
A/ Walking DB Lunges 4 sets…. 8-10 reps
32kg x 24 (12 a side)
32kg x 20 (10 a side)
32kg x 20 (10 a side)
32kg x 20 (10 a side)
B/ One Legged Leg Press 4 sets…. 8-10 reps
10kg x 20
10kg x 20
10kg x 20
10kg x 20
Going slow, 3 sec at least on eccentric
C/ SSB Squat *Heels Raised* 4 sets…. 8-10 reps
40kg x 10
50kg x 10
60kg x 3
50kg x 10
Still getting used to the SSB movement pattern
Was busy so skipped it to come back toand then gym closed
E/ DB RDLs *Raise heels on plates for added hamstring activation* 4 sets…. 8-10 reps
55kg x 10
55kg x 10
60kg x 10
70kg x 10
Gym closed
Gym closed
Notes:
Wasn't feeling too strong or full motivated today
Went last minute, and I should have had enough time to do everything but was taking long breaks in between sets
Gym closed before got too do it all, and was relieved it did
Also got distracted talking to a older fella about his functional training he does for running
Gotta take up a bit of running again. Going to ask Coach in check in if I can do a little bit next week for fasted cardio in the mornings
Forgot to up BPC to twice a day
Wednesday Meals
Meal 1
145gm chicken, 160gm white rice, 60gm avo & sauerkraut
46p, 46c, 18f
=559kcal
Meal 2 / Meal 3
Got too late and tired. Had both in 1 go
100gm whey, 120gm banana, 20gm peanut butter and 2 x bagels
108p, 134c, 16f
= 1,125kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3403kcal / 285.0p, 371.0c, 76.6f
Meal 1
145gm chicken, 160gm white rice, 60gm avo & sauerkraut
46p, 46c, 18f
=559kcal
Meal 2 / Meal 3
Got too late and tired. Had both in 1 go
100gm whey, 120gm banana, 20gm peanut butter and 2 x bagels
108p, 134c, 16f
= 1,125kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3403kcal / 285.0p, 371.0c, 76.6f
Wednesday Training Week 1
Upper 2
Pin - Sus 0.66ml / Mast E 1.33ml / HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Duration - 76min
A/ Incline Bench Press 4 sets…. 8-10 reps
Switched to Iso-lateral incline chest press
32.5kg x 10
35kg x 10
37.5kg x 10
40kg x 10
B/ Cable Flys 4 sets…. 8-10 reps
68kg x 10
78kg x 9
78kg x 9
78kg x 9
C/ Pronated Pendlay Rows 4 sets…. 8-10 reps
70kg x 10
70kg x 10
75kg x 10
80kg x 10
D/ One Arm DB Row 4 sets…. 8-10 reps
35kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 4
Lost mental endurance at the end. Took a 10 minute break
E/ Arnold Press 4 sets…. 8-10 reps
20kg x 12
20kg x 14
20kg x 12
20kg x 11
F/ DB Lateral Raises 4 sets…. 8-10 reps
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 8
G/ Reverse BB Curl *EZ bar* 4 sets…. 8-10 reps
25kg x 12
30kg x 12
32.5kg x 12
32.5kg x 12
H/ Tricep Pushdown *Rope attachment* 4 sets…. 8-10 reps
15kg x 12
20kg x 15
20kg x 19
22.5kg x 10
Notes:
Feeling good today
Rushed out the last 2 exercises as gym was closing. Gotta start going to gym earlier next week, preferably day time again
Good day otherwise. Note sure if I like the Arnold press on the shoulder. Feel like could get better activation on an exercise without the twisting and go heavier weight
Jumped in 30% in overall volume compared to last week so happy with that
Upper 2
Pin - Sus 0.66ml / Mast E 1.33ml / HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Duration - 76min
A/ Incline Bench Press 4 sets…. 8-10 reps
Switched to Iso-lateral incline chest press
32.5kg x 10
35kg x 10
37.5kg x 10
40kg x 10
B/ Cable Flys 4 sets…. 8-10 reps
68kg x 10
78kg x 9
78kg x 9
78kg x 9
C/ Pronated Pendlay Rows 4 sets…. 8-10 reps
70kg x 10
70kg x 10
75kg x 10
80kg x 10
D/ One Arm DB Row 4 sets…. 8-10 reps
35kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 4
Lost mental endurance at the end. Took a 10 minute break
E/ Arnold Press 4 sets…. 8-10 reps
20kg x 12
20kg x 14
20kg x 12
20kg x 11
F/ DB Lateral Raises 4 sets…. 8-10 reps
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 8
G/ Reverse BB Curl *EZ bar* 4 sets…. 8-10 reps
25kg x 12
30kg x 12
32.5kg x 12
32.5kg x 12
H/ Tricep Pushdown *Rope attachment* 4 sets…. 8-10 reps
15kg x 12
20kg x 15
20kg x 19
22.5kg x 10
Notes:
Feeling good today
Rushed out the last 2 exercises as gym was closing. Gotta start going to gym earlier next week, preferably day time again
Good day otherwise. Note sure if I like the Arnold press on the shoulder. Feel like could get better activation on an exercise without the twisting and go heavier weight
Jumped in 30% in overall volume compared to last week so happy with that
Last edited:
Thursday Meals
No deviations. On the ball today
Meal 1
145gm chicken, 160gm white rice, 60gm avo & sauerkraut
46p, 45c, 16f
=565kcal
Meal 2
140gm beef mince 5% fat, 160gm white rice & 60gm avo
48p, 47c, 20f
= 574kcal
Meal 3
145gm chicken, 160gm white rice, 60gm avo with cayenne pepper
46p, 46c, 18f
=559kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3482 kcal / 275.5p, 348.6c, 95.4f
No deviations. On the ball today
Meal 1
145gm chicken, 160gm white rice, 60gm avo & sauerkraut
46p, 45c, 16f
=565kcal
Meal 2
140gm beef mince 5% fat, 160gm white rice & 60gm avo
48p, 47c, 20f
= 574kcal
Meal 3
145gm chicken, 160gm white rice, 60gm avo with cayenne pepper
46p, 46c, 18f
=559kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3482 kcal / 275.5p, 348.6c, 95.4f
Thursday Training Week 1
Lower 2
Pin - HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Duration - 85min
A/ BB Hip Thrusts 4 sets…. 8-10 reps
55kg x 10
55kg x 10
75kg x 10
80kg x 10
B/ Sumo Deadlifts 4 sets…. 8-10 reps
60kg x 7
60kg x 7
60kg x 7
60kg x 10
Going to go heavier next week, just still checking got right technique
C/ BB RDLs 4 sets…. 8-10 reps
60kg x 12
80kg x 12
80kg x 12
80kg x 12
D/ Standing Unilateral Hamstring Curls 4 sets…. 8-10 reps
This gym didn't have. Gotta go back old gym next week to do it
Did lying leg curl instead
30kg x 12
35kg x 12
35kg x 12
35kg x 12
E/ Front Squat *Heels Raised* 4 sets…. 8-10 reps
Everywhere was taken. Switched to landmine squat and press instead.
Something different, never tried them before. Just started light to get a feel of it
15kg x 12
25kg x 12
30kg x 12
35kg x 12
F/ Banded Leg Press *Focus on lateral head* 4 sets…. 8-10 reps
Photo attached
80kg x 20
120kg x 12
140kg x 10
140kg x 10
G/ Leg Extension 4 sets…. 8-10 reps
Didn't finish last one, dead tired and sweet old lady asked to use it so I mentally checked out
55kg x 10
55kg x 13
60 kg x 7
60kg x 0
Notes:
Another good day. Got all my good in at a good pace throughout the day
Today was one of them days that I loved doing legs and walked out high on endorphins.
Going to not miss leg days anymore.
Nothing really to say except I may switch out front squat permanently. I never have liked how it rests on the shoulders.
Leg extensions at my old gym were a lot easier to do. Either its the machine or I gotten weaker
Lower 2
Pin - HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Duration - 85min
A/ BB Hip Thrusts 4 sets…. 8-10 reps
55kg x 10
55kg x 10
75kg x 10
80kg x 10
B/ Sumo Deadlifts 4 sets…. 8-10 reps
60kg x 7
60kg x 7
60kg x 7
60kg x 10
Going to go heavier next week, just still checking got right technique
C/ BB RDLs 4 sets…. 8-10 reps
60kg x 12
80kg x 12
80kg x 12
80kg x 12
D/ Standing Unilateral Hamstring Curls 4 sets…. 8-10 reps
This gym didn't have. Gotta go back old gym next week to do it
Did lying leg curl instead
30kg x 12
35kg x 12
35kg x 12
35kg x 12
E/ Front Squat *Heels Raised* 4 sets…. 8-10 reps
Everywhere was taken. Switched to landmine squat and press instead.
Something different, never tried them before. Just started light to get a feel of it
15kg x 12
25kg x 12
30kg x 12
35kg x 12
F/ Banded Leg Press *Focus on lateral head* 4 sets…. 8-10 reps
Photo attached
80kg x 20
120kg x 12
140kg x 10
140kg x 10
G/ Leg Extension 4 sets…. 8-10 reps
Didn't finish last one, dead tired and sweet old lady asked to use it so I mentally checked out
55kg x 10
55kg x 13
60 kg x 7
Notes:
Another good day. Got all my good in at a good pace throughout the day
Today was one of them days that I loved doing legs and walked out high on endorphins.
Going to not miss leg days anymore.
Nothing really to say except I may switch out front squat permanently. I never have liked how it rests on the shoulders.
Leg extensions at my old gym were a lot easier to do. Either its the machine or I gotten weaker
I recently switched gyms and having 24 hour access had been a game changing experience, I know what that is like when the back is against the wall and you are limited on time, in some cases that is a good thing mentally because it forces you to push harder with the time crunch.
Overall workouts look very good and you are tracking which is excellent as tracking is the key for long term success here.
Overall workouts look very good and you are tracking which is excellent as tracking is the key for long term success here.
Wednesday Meals
Meal 1
145gm chicken, 160gm white rice, 60gm avo & sauerkraut
46p, 46c, 18f
=559kcal
Meal 2 / Meal 3
Got too late and tired. Had both in 1 go
100gm whey, 120gm banana, 20gm peanut butter and 2 x bagels
108p, 134c, 16f
= 1,125kcal
Preworkout
55gm Corn flakes, 120gm banana, 50gm whey & 20gm peanut butter
57p, 82c, 16f
=702kcal
Post workout shake
100gm berries, 350gm milk, 50gm whey casein, 130gm oats
70p, 104c, 22f
=950kcal
Total for the day was 3403kcal / 285.0p, 371.0c, 76.6f
@SuperMedium big food days and training days, pushing it harder to the limitThursday Training Week 1
Lower 2
Pin - HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Duration - 85min
A/ BB Hip Thrusts 4 sets…. 8-10 reps
55kg x 10
55kg x 10
75kg x 10
80kg x 10
B/ Sumo Deadlifts 4 sets…. 8-10 reps
60kg x 7
60kg x 7
60kg x 7
60kg x 10
Going to go heavier next week, just still checking got right technique
C/ BB RDLs 4 sets…. 8-10 reps
60kg x 12
80kg x 12
80kg x 12
80kg x 12
D/ Standing Unilateral Hamstring Curls 4 sets…. 8-10 reps
This gym didn't have. Gotta go back old gym next week to do it
Did lying leg curl instead
30kg x 12
35kg x 12
35kg x 12
35kg x 12
E/ Front Squat *Heels Raised* 4 sets…. 8-10 reps
Everywhere was taken. Switched to landmine squat and press instead.
Something different, never tried them before. Just started light to get a feel of it
15kg x 12
25kg x 12
30kg x 12
35kg x 12
F/ Banded Leg Press *Focus on lateral head* 4 sets…. 8-10 reps
Photo attached
80kg x 20
120kg x 12
140kg x 10
140kg x 10
G/ Leg Extension 4 sets…. 8-10 reps
Didn't finish last one, dead tired and sweet old lady asked to use it so I mentally checked out
55kg x 10
55kg x 13
60 kg x 7
60kg x 0
Notes:
Another good day. Got all my good in at a good pace throughout the day
Today was one of them days that I loved doing legs and walked out high on endorphins.
Going to not miss leg days anymore.
Nothing really to say except I may switch out front squat permanently. I never have liked how it rests on the shoulders.
Leg extensions at my old gym were a lot easier to do. Either its the machine or I gotten weaker
nice pic share good start
how about body pic? can you share please
Similar threads
