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@hypogaeum awesome work right here!
Feeling good after a slower/ lower volume week last week. Rather than try and max out this week I’m going to go halfway between max numbers and the deload week numbers so I roll back into things sensibly.
Food has been going down well and things are tracking nicely as far as the four meals that I’ve had today. One more meal to go and that will close me up for the day.
Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 9
Set 5: 40 kg × 8
Incline Bench Press (Barbell)
Set 1: 80 kg × 10
Set 2: 80 kg × 9
Set 3: 80 kg × 8
Superset
Superset
Food has been going down well and things are tracking nicely as far as the four meals that I’ve had today. One more meal to go and that will close me up for the day.
Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 9
Set 5: 40 kg × 8
Incline Bench Press (Barbell)
Set 1: 80 kg × 10
Set 2: 80 kg × 9
Set 3: 80 kg × 8
Superset
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 15
Set 2: 15 kg × 14
Set 3: 15 kg × 12
Cable Crossover
Set 1: 20 kg × 15
Set 2: 20 kg × 14
Set 3: 20 kg × 12
Superset
Bench Dip
Set 1: +8 kg × 15
Set 2: +8 kg × 12
Set 3: +8 kg × 10
Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 kg × 15
Set 2: 70 kg × 14
Set 3: 75 kg × 12
Attachments
Very low carbs and protein for your size, can you up them?
Week two of using Notorious Labs' Test E and Mast E. Made the call to drop the Test to 150mg/week and Mast E to 160mg/week to allow myself a bit more runway to increase later in the cruise, depending on how things are going. Main priority at the moment is to get bloods in the right space and drop body fat, so will focus on those two areas rather than cruising higher than needed.
Pins have been smooth and pip free, which is nice. Bloods will be in about four and a half weeks.
Big thanks to @bigdawg1 for the support and quality gear for this cruise!
Pins have been smooth and pip free, which is nice. Bloods will be in about four and a half weeks.
Big thanks to @bigdawg1 for the support and quality gear for this cruise!
Closed the day out relatively close to target. Dinner is also my post-workout meal, so is generally quite big with lots of protein and carbs. Last night was two grilled chicken breasts, two cups of Jasmine rice and green beans. Closed the day out with a shake of oats and protein.
Attachments
You almost hit the magic 300 protein goal, @hypogaeum
Rowing (Machine)
Set 1: 0.5 km | 2:10 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 87
Superset
Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12
Superset
Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 15 reps
Set 1: 0.5 km | 2:10 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 87
Superset
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 11
Set 3: 135 kg × 10
Seated Row (Cable)
Set 1: 145 kg × 12
Set 2: 145 kg × 11
Set 3: 145 kg × 10
Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12
Superset
Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 20 kg × 11
Set 3: 20 kg × 10
Hammer Curl (Dumbbell)
Set 1: 12.5 kg × 12
Set 2: 12.5 kg × 11
Set 3: 12.5 kg × 10
Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 15 reps
Supersets and good volume
Was out on the road seeing customers this morning and didn’t get back for lunch until a bit later in the afternoon. Ended up having my lunch and pre-workout meal together about two hours before my workout. The extra calories closer to the workout had things feeling really good. Thinking I might drop the mid-morning meal on leg day and put those calories into a larger pre-workout meal.
Cycling (Indoor)
Set 1: 1 km | 2:03 [Warm-up]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 11
Set 5: 80 kg × 10
Lunge (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 14
Set 3: 10 kg × 12
Squat (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 9
Set 3: 70 kg × 8
Superset
Cycling (Indoor)
Set 1: 1 km | 2:03 [Warm-up]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 11
Set 5: 80 kg × 10
Lunge (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 14
Set 3: 10 kg × 12
Squat (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 9
Set 3: 70 kg × 8
Superset
Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 14
Set 3: 200 kg × 12
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 15
Make sure you get some meal pictures up if you get a chance as well, that would be cool to see
Bro, make sure you hit the red meat.
We not seeing any updates on that.
We not seeing any updates on that.
