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haha yes that's exactly what I will do, for those who are into latinas like mewhat kind of business are you going to be doing I hope it's not another social media pick up artists gig
Hacksquat 3 sets of 12 supersetted with: | 180*-230*-270* |
Sissy squats 3 sets to failure | body weight |
Lunges 3 sets of 12 (each leg) | 20*-30*-40* |
Stiff legged deadlifts 3 sets of 12 | 90*-130*-180* |
Lying leg curls 2 sets of 12 (rest pauses on the last set) | 140*-155 |
Seated calf raises (v2) 3 sets of 12 ("down the rack" on the last set) | 270 |
Machine crunches 3 sets of 20 | 120*-125*-130* |
Leg raises 3 sets to failure | body weight |
Side DB raises 3 sets of 12 (each side) | 60*-70*-80* |
fats (g) | carbs (g) | proteins (g) | calories | |
120g oatmeal | 80 | 14 | ||
90g dextrose + maltodextrin (post-wo only) | 90 | |||
375g cooked black beans | 120 | 45 | ||
2 med. banana ripe | 56 | 2 | ||
spinach | 10 | |||
10g cacao raw | 5 | |||
10 eggs | 50 | 65.5 | ||
450g pork (raw) | 25 | 80 | ||
TVP 100g (wet) | 20 | |||
1.5 cup white rice (cooked) | 80 | 12 | ||
2 scoops of protein | 2 | 18 | 46 | |
total | 77 | 459 | 284.5 | 3667 |
@bullkupp nice training but squats you gotta go 5 sets at least for leg pumpDay 3
Workout - quads / hamstring / calves
Hacksquat 3 sets of 12 supersetted with: 180*-230*-270* Sissy squats 3 sets to failure body weight Lunges 3 sets of 12 (each leg) 20*-30*-40* Stiff legged deadlifts 3 sets of 12 90*-130*-180* Lying leg curls 2 sets of 12 (rest pauses on the last set) 140*-155 Seated calf raises (v2) 3 sets of 12 ("down the rack" on the last set) 270 Machine crunches 3 sets of 20 120*-125*-130* Leg raises 3 sets to failure body weight Side DB raises 3 sets of 12 (each side) 60*-70*-80*
Food
fats (g) carbs (g) proteins (g) calories 120g oatmeal 80 14 90g dextrose + maltodextrin (post-wo only) 90 375g cooked black beans 120 45 2 med. banana ripe 56 2 spinach 10 10g cacao raw 5 10 eggs 50 65.5 450g pork (raw) 25 80 TVP 100g (wet) 20 1.5 cup white rice (cooked) 80 12 2 scoops of protein 2 18 46 total 77 459 284.5 3667
Nice workDay 1
I took my first shot of test, deca and npp yesterday. I don't have proviron yet. When I tried to order it on another website, the payment couldn't go through. I decided to wait the next day.
When I woke up in the morning, I noticed that my laptop wasn't where I left it the day before. During the night, someone broke inside my apartment and stole my cards, my money, my laptop and other things - $4,000 worth of stuff. Next, I lost my job because of this. Plus, there was a power shortage and no running water for two days.
I saw this as an opportunity to grow and to think quickly. Didn't have the time to complain or feel sorry for myself.
I have a bit of cash to buy some food. I will wait to buy the proviron until I get my new credit card in about 2 weeks.
This is the gear I bought in Mexico:
View attachment 32872 View attachment 32873
The brand is "New Pharma" apparently made in Mumbai, India. They sponsor some athletes but it may mean the same as Monster Energy Drink sponsoring a concert while the artists have Monster Energy cans filled with water, or Eric Clapton being sponsored by Fender but recording his albums with Gibson.
I did some "cross referencing" on different online store. The reviews look good and it is considered a "pharma grade" brand. So, I gave it a try.
Workout - Chest / Shoulders / Triceps / Abs
Dips 6 reps * body weight + 25kg 8 reps * body weight + 40kg 6 reps * body weight + 50kg (rest pause + drop set + rest pause) Decline machine flyes 10 reps * 130lbs Incline DB presses 6 reps * 80lbs 8 reps * 90lbs 6 reps * 95lbs (rest pause + drop set + rest pause) Incline db flyes 10 * 30 Shoulder DB presses (ascending/descending - 9 sets of 8 reps back to back) Start with 15lbs up to 55lbs and back down to 15lbs Lateral DB raises 12*30lbs (double drop set) Lateral DB raises 8*40lbs (single drop set) Triceps rope pressdowns (10, 10, 8, 6, 6) 6*72.5lbs (last set)
Weighted bench leg raises 12*10lbs 12*15lbs 8*20lbs Machine crunches 12*120lbs 12*140lbs 10*160lbs Leg raises 15*body weight 12*body weight 8*body weight
Food
fats (g) carbs (g) proteins (g) calories 120g oatmeal 80 14 90g dextrose + maltodextrin (post-wo only) 90 375g cooked black beans 120 45 2 med. banana ripe 56 2 spinach 10 10g cacao raw 5 10 eggs 50 65.5 450g pork (raw) 25 80 TVP 100g (wet) 20 1.5 cup white rice (cooked) 80 12 2 scoops of protein 2 18 46 total 77 459 284.5 3667
I only take dextrose and maltodextrin post-workout in two shakes. Dextrose is used to spike my insulin levels, get out of that catabolic state and have a transporter for the macronutrients to initiate the recovery process ASAP. Maltrodextrin is used to increase the absorption of dextrose.
The shakes:
#1 - 500mL of water, 40g of whey protein, 40g of dextrose and 40g of maltodextrin with a bit of salt
Wait 10 minutes...
#2 - 500mL of water, 40g of whey, 40g of dextrose, 40g of maltodextrin, salt, creatine, glutamine, vitamin C
Please, let me know if you want more details.
thanks bud for the tip. No, the pork is cooked lol@bullkupp nice training but squats you gotta go 5 sets at least for leg pump
on the pork you saying you eating RAW PORK bro???
@bullkupp got me scared lolthanks bud for the tip. No, the pork is cooked lol
Decline machine press 6, 8, 8 (rest pauses + drop sets on last set) | 110-110-110 |
Decline machine flyes 1 set of 12 | 145* |
Incline machine press 6, 8, 8 (rest pauses + drop sets on last set) | 110-110-110 |
Incline machine flyes 1 set of 12 | 145 (rest pauses) |
Incline DB flyes 3 sets of 12 | 20*-25*-30 |
BB upright rows 6, 6, 8, 8, 10, 10 (cheat reps on each set) | 50-60-60-70-70-70 |
Triceps cable pressdowns 3 sets of 12 (double drop set on last set) | 35*-50*-65* |
Overhead presses 3 sets of 12 | 60*-70*-80 |
fats (g) | carbs (g) | proteins (g) | calories | |
120g oatmeal | 80 | 14 | ||
90g dextrose + maltodextrin (post-wo only) | 90 | |||
375g cooked black beans | 120 | 45 | ||
2 med. banana ripe | 56 | 2 | ||
spinach | 10 | |||
10g cacao raw | 5 | |||
10 eggs | 50 | 65.5 | ||
450g pork (raw) | 25 | 80 | ||
TVP 100g (wet) | 20 | |||
1.5 cup white rice (cooked) | 80 | 12 | ||
2 scoops of protein | 2 | 18 | 46 | |
total | 77 | 459 | 284.5 | 3667 |