Approved Log Testosterone only TRT cycle Log

[rish]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

 

[Woodiee]

Looking chiseled already. I suspect your former test was under dosed. 125mg a week of trt gets me over 24nmol but everyone responds different. Good luck on the log!!

 

[CypherOCE]

Sounds like the Test was definitely underdosed.

I tried to source it from here via one of the approved vendors for the US. You’ll likely find you have a much better experience

 

[Npcclassicphysique champ]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish welcome to the EVO family bro tight up you look hella good for TRT only, like a true bodybuilder and tight abs can see real results

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Nothing wrong with testosterone only. It's certainly capable of doing a lot of things in the body, you'll get good results.

 

[BodyMonster34]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Bro, nice. You do a lot of jiu jitsu? You should post video of you doing that. My son got into that few years ago while he was in prison

 

[ceo]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish bros all in with this.

lots of good trianing. you really hardcore on the cardio

 

[Mobster]

Logging keeps many on point

 

[rish]

Cheers for the support Fam
I'll try to remember to note my exercise-sets-weights this week.

Meals breakdown:

Mon-Thurs

Meal 1: 6-7am (depending on work schedule)
2 cups Oats
2 scoop Protein power
1 Banana
1 tbs Peanut butter
100g Greek Yogurt

Meals 2-3-4: (I meal pre this before work and split it into 3 meals throughout the day, usually around 10.30am, 1pm, and 3.30-4pm)
400g Sweet potato
300g Paneer
11 eggs (4 whole eegs, 7 whites)
1 cup frozen veggies (usually spinach)

Meal 5: (about 7-30pm)
300g Sweet Potato
275g Paneer
5 eggs (1 whole, 4 whites)

Aprox 4500 cal (200 fat -390 carbs - 295 protein)

I will throw an apple or a extra banana in there pre workout if I'm feeling the need.

I am also a vegetarian (have been my whole life), hence the lack of diverse protein sources. Paneer is aprox 25g fat 24g protein/100g, which is why my daily fats are soo high.

Fri-Sun

Meal 1: (about 7-8am)
(same as above)

Meals 2/3: (11.30 and 3.30 ish)
8 eegs (4 whole, 4 whites)
100g Potato or 3 rice cakes
fruit (apple/banana/orange ect)

Meal 4: (about 7pm)
275g Paneer
250g Potato
1 cup Veggies
5 eggs (1 whole, 4 yolk)

Aprox 3400 cal (150 fat - 250 carbs - 260 protein)

** will have 1 cheat meal, usually Fri or Sat night which usually equates to aprox 3500 call, which generally means Meal 1 the next day ends up being smaller.
weekends definitely have a little more variance in them, but generally that's a rough layout.

 

[rish]

@rish Bro, nice. You do a lot of jiu jitsu? You should post video of you doing that. My son got into that few years ago while he was in prison

yeah usually 4 times a week, I dont take much footage of myself to be fair, i might flick some up sometime if i do

 

[ROIDDERS]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Wow, a race in Hawaii. That sounds really exciting. I hope you can get some pictures or videos of that for us.

 

[Ulter]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish EVO team and family supports you on this log!

Very nice man. Maybe get some pictures of your Martial Arts. I want to learn more about it.

 

[2Thick]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish You are on point big time on this. You do a lot of Jiu Jitsu. Wow. Tell us more about that.

 

[Noah Wixx]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

You look fantastic brother welcome into the community

 

[RoySimpson]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish t sounds like you’ve thoughtfully structured your plan considering your prior experiences and current goals. Tuning in to your body's responses and adjusting as needed will enhance your progress.

 

[BodyMonster34]

yeah usually 4 times a week, I dont take much footage of myself to be fair, i might flick some up sometime if i do

@rish bro 4x a week a lot you acting like that nothing

 

[Tiger Salman Khan]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish looking forward to an amazing log bro.....

 

[ballin2504]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish hell yea man. Great start to the log and you have a great physique

 

[rish]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

 

[25homes]

Nice split

 

[LevButlerov]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish big day for you lots of leg volume. Any food updates?

 

[stevesmi]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish This is a fantastic workout man. I'm very impressed with the amount of volume we're doing.

 

[BodyMonster34]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish This one looking really nice. I like the different exercises you doing.

 

[Mobster]

I get my steps in 2 sessions a day

 

[ceo]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish Bros, you look really good on this training looking very strong and looking very fit. Good. Conditioning training.

 

[ROIDDERS]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish EVO family appreciates this post. Is an excellent training session. A lot of people can get some ideas off of it.

 

[Ulter]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish excellent job on this. keep up the good work! like the training

 

[2Thick]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish This is a great little setup. The weight training looks on point, keep it up.

 

[Noah Wixx]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

Slow controlled with a pump is brutal and awesome

 

[RoySimpson]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish awesome training split right here!

 

[ballin2504]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

@rish that’s a good trading update man. Nice work

 

[rish]

Update

Weight: 108kg (up another 2kg this week)

Average blood pressure has been on the rise (130/70 up from 124/60) tried Enalapril for 5 days (2.5-5mg/day) however that caused blood pressure to jump to the mid 140's so we'll drop the Enalapril and look at alternatives.

Training:

Friday
Am - 45 min walk

Pm - cardio (1hr stationary bike- 32km @75RPM)

Saturday
Jiu-jitsu tournament (4 fights went 2 - 2 1 win points, 1 sub, 2 L on points)
Got a little banged up gonna be nursing my RT knee and shoulder for the next week or so

Sunday
Am - Legs (Hammies)

Warm up
Adductor/abduction machine
15-21 reps x3 sets

RDL (2" deficit)
40 for 21
50 for 17
80 for 15
90 for 12 x2

RDL (single leg DB)
30 for 10-12 x3

Single leg press (high foot placement)
40 for 21
60 for 17
80 for 16 - 21

Standing hamstring curl machine
15 for 17
17.5 for 15
Ds 20-15-10 for 12-8-8

Leg curl
35 for 21
45 for 17 x2
Ss hip thrust machine
80 for 15-17 x3

Jiu-jitsu comp yesterday, RT knee and ankle pretty banged up so took everything pretty light
Felt good getting the blood flowing though ( still giving the shoulder a couple more days before I push upper body again )

Really enjoyed the hip.thrust machine at the end, first time using that style of machine

Pm - Paddle - 11.5km - 1.08.49
First paddle in 8 weeks, good to dust off the boat again

Monday
Am - 45 minute walk

Pm - Jiu-jitsu (really easy one today, body is hurting)

Tuesday
Am - 30 minute walk (cut short but still got my steps in at work

Pm - Back

Warm up
Y raises
3 for 21
4 for 17-20 x2

Bentover Bb row
60 for 15
80 for 12
100 for 10
100 for 11 st ds 60 for 15

Seated machine row (plate loaded)
single arm
15 for 15
35 for 12 x2
40 for 10 ds 20 for 18

Laterals pulldown (neutral grip)
68 for 15
73 for 12
77 for 10
Ss vgrip row
68 for 10-15 x3

Single arm cable pullovers
50 for 15 x2
50 for 5-5-5-5-5 (swap side each time)

Seated Rear delt fly
8 for 17 - 21 - 18
Ss upright row (slow, good squeeze at top)
15 for 15 - 17 - 15

Standing DB bicep curl (alternating)
8 for 10 (test on the shoulder)
12.5 for 15
17.5 for 15 ds 12.5 for 10+5

Cable curl (rope) ds
10-8-6-4 for 15-10-10-15

Limited on qhat movements i could do without triggering my shoulder (RT trap)
Good pump overall

Wednesday
Am - rest, early start at work
Pm - Jiu-jitsu (still rolling pretty light)

Thursday
Am - early start
Pm - Chest

Warm up

Bottom Cable fly
6.75 for 21 x2

Db laterals
6 for 15-21 x2

Incline db
30 for 15
35 for 12
42 for 12
50 for 6 - 5
Ds 50-40-30 for 5-8-8

Close grip bench
60 for 15
80 for 12
100 for 5
80 for 10 x2

Iso-lateral wide chest press
35 for 15
50 for 14
60 for 6+2
Ds 60-40-20 for 7+1-10-20

Machine laterals
20 for 15
30 for 15
35 for 15

Baby incline db fly
16 for 17 - 20

Single arm OH Triceps ext
14 for 15 - 16 - 15

Single arm Triceps pushdown tri-set
12.5-12.5-10 (change grip each time) for 15-10-10

Dead hangs
3x 35-45 sec

RT shoulder still tender
LFT elbow bit crunchy

Food
Has stayed pretty much the same, swapped out sweet potato for regular potatoes this week/last week. Might have to slightly reduce calories if this 2kg/week Weight gain keeps up too much longer, don't really want to be walking around too much above 112.

 

[Npcclassicphysique champ]

Update

Weight: 108kg (up another 2kg this week)

Average blood pressure has been on the rise (130/70 up from 124/60) tried Enalapril for 5 days (2.5-5mg/day) however that caused blood pressure to jump to the mid 140's so we'll drop the Enalapril and look at alternatives.

Training:

Friday
Am - 45 min walk

Pm - cardio (1hr stationary bike- 32km @75RPM)

Saturday
Jiu-jitsu tournament (4 fights went 2 - 2 1 win points, 1 sub, 2 L on points)
Got a little banged up gonna be nursing my RT knee and shoulder for the next week or so

Sunday
Am - Legs (Hammies)

Warm up
Adductor/abduction machine
15-21 reps x3 sets

RDL (2" deficit)
40 for 21
50 for 17
80 for 15
90 for 12 x2

RDL (single leg DB)
30 for 10-12 x3

Single leg press (high foot placement)
40 for 21
60 for 17
80 for 16 - 21

Standing hamstring curl machine
15 for 17
17.5 for 15
Ds 20-15-10 for 12-8-8

Leg curl
35 for 21
45 for 17 x2
Ss hip thrust machine
80 for 15-17 x3

Jiu-jitsu comp yesterday, RT knee and ankle pretty banged up so took everything pretty light
Felt good getting the blood flowing though ( still giving the shoulder a couple more days before I push upper body again )

Really enjoyed the hip.thrust machine at the end, first time using that style of machine

Pm - Paddle - 11.5km - 1.08.49
First paddle in 8 weeks, good to dust off the boat again

Monday
Am - 45 minute walk

Pm - Jiu-jitsu (really easy one today, body is hurting)

Tuesday
Am - 30 minute walk (cut short but still got my steps in at work

Pm - Back

Warm up
Y raises
3 for 21
4 for 17-20 x2

Bentover Bb row
60 for 15
80 for 12
100 for 10
100 for 11 st ds 60 for 15

Seated machine row (plate loaded)
single arm
15 for 15
35 for 12 x2
40 for 10 ds 20 for 18

Laterals pulldown (neutral grip)
68 for 15
73 for 12
77 for 10
Ss vgrip row
68 for 10-15 x3

Single arm cable pullovers
50 for 15 x2
50 for 5-5-5-5-5 (swap side each time)

Seated Rear delt fly
8 for 17 - 21 - 18
Ss upright row (slow, good squeeze at top)
15 for 15 - 17 - 15

Standing DB bicep curl (alternating)
8 for 10 (test on the shoulder)
12.5 for 15
17.5 for 15 ds 12.5 for 10+5

Cable curl (rope) ds
10-8-6-4 for 15-10-10-15

Limited on qhat movements i could do without triggering my shoulder (RT trap)
Good pump overall

Wednesday
Am - rest, early start at work
Pm - Jiu-jitsu (still rolling pretty light)

Thursday
Am - early start
Pm - Chest

Warm up

Bottom Cable fly
6.75 for 21 x2

Db laterals
6 for 15-21 x2

Incline db
30 for 15
35 for 12
42 for 12
50 for 6 - 5
Ds 50-40-30 for 5-8-8

Close grip bench
60 for 15
80 for 12
100 for 5
80 for 10 x2

Iso-lateral wide chest press
35 for 15
50 for 14
60 for 6+2
Ds 60-40-20 for 7+1-10-20

Machine laterals
20 for 15
30 for 15
35 for 15

Baby incline db fly
16 for 17 - 20

Single arm OH Triceps ext
14 for 15 - 16 - 15

Single arm Triceps pushdown tri-set
12.5-12.5-10 (change grip each time) for 15-10-10

Dead hangs
3x 35-45 sec

RT shoulder still tender
LFT elbow bit crunchy

Food
Has stayed pretty much the same, swapped out sweet potato for regular potatoes this week/last week. Might have to slightly reduce calories if this 2kg/week Weight gain keeps up too much longer, don't really want to be walking around too much above 112.

@rish you look great bro but you doing bjj right? how much bpc you taking to recover
and whats your macros? you said same but how about actual macros

 

[rish]

@rish you look great bro but you doing bjj right? how much bpc you taking to recover
and whats your macros? you said same but how about actual macros

Cheers bro
Yep BJJ, not taking any BPC, injuries aren't that bad, just a bit of deep bruising and small muscle strains. Should be good in a week or two.

Macros approx :

4100 cal (195 fat - 285 carb - 300 protein) Mon-Thur

3350 cal (140 fat - 260 carb -260 protein)
Fri-Sun**

** this isn't including cheat meal on Fri or Sat night which equates for about 4500 cals (yes I am a bit of a pig )

 

[Npcclassicphysique champ]

Cheers bro
Yep BJJ, not taking any BPC, injuries aren't that bad, just a bit of deep bruising and small muscle strains. Should be good in a week or two.

Macros approx :

4100 cal (195 fat - 285 carb - 300 protein) Mon-Thur

3350 cal (140 fat - 260 carb -260 protein)
Fri-Sun**

** this isn't including cheat meal on Fri or Sat night which equates for about 4500 cals (yes I am a bit of a pig )

@rish protein is good at 300 but on the days off keep protein higher too
cheat meal you gonna share it? lol

 

[rish]

2 cans Watties nacho beans (medium)
1 bag Mexicano nacho chips (jalapeño)
200g mushrooms
50g Heins BBQ sauce
50g Trident chilly sauce
200g Paneer
125g Medowfresh cream cheese (traditional)
250g Medowfresh sour cream (light)
250g Edam cheese
100g Pams Salsa (Hot)

Total Cal : 4500
Fat: 250g - Carbs: 350g - Protein: 200g

+ a bit of Ice Cream

can post a pic of it when I make it this weekend if you want

 

[Npcclassicphysique champ]

2 cans Watties nacho beans (medium)
1 bag Mexicano nacho chips (jalapeño)
200g mushrooms
50g Heins BBQ sauce
50g Trident chilly sauce
200g Paneer
125g Medowfresh cream cheese (traditional)
250g Medowfresh sour cream (light)
250g Edam cheese
100g Pams Salsa (Hot)

Total Cal : 4500
Fat: 250g - Carbs: 350g - Protein: 200g

+ a bit of Ice Cream

can post a pic of it when I make it this weekend if you want

@rish this is your cheat or what bro? lol

 

[rish]

@rish this is your cheat or what bro? lol

Yeah that's the cheat meal
I've had it pretty much once a week for the last 10 years
Never gets old

 

[Npcclassicphysique champ]

Yeah that's the cheat meal
I've had it pretty much once a week for the last 10 years
Never gets old

i still say add some donutes lol

 

[rish]

Update :

 Got a bit sick this week (mon-wed) interesting to see a possible corelation between BP and illness, about 12 hours before i started feeling off, BP increased and remained elevated whilst i was sick (got up to 150-80) and immediately normalized once I felt better.

Food :

Weight - 108.5kg

Weight gain has finally slowed (only up 0.5kg on last week) So I've increased daily cals about 250-300, mostly from extra carbs.
Total daily calories are now approx 4400 mon-thurs and 3600 Fri-Sun, so we'll see how we respond this week.

To be fair total calories may even be slightly higher, as I have been a little bit more loose food wise this week, body composition is still trending leaner though so I'm not too fussed at this stage.

I've been slack on taking progress photos, but I'll try get some up over the weekend, if I remember later.

TRAINING :

Friday -

Am - lift
Legs (quads/glutes)

Warm up

Hip thrust machine
40 for 15
80 for 17
Ss Weighted hip aeroplane
15 10-12 x2

Smith squat (1 sec pause at bottom)
40 for 15
60 for 15
80 for 10 - 10+1

Pendulum squats (ATG 3/4 up)
30 for 15
40 for 12
50 for 7 ds 30 for 10 (ouch)

DB BSS
16 for 15
16 for 16
16 for 15
RT knee not loving these - heavy forward lean

Smith calf raises (ease the ankles back into it, slow+control)
Empty for 25
20 for 21x2
Ss sissy squat
Bw - 1 sec hold and negative for 5x3

Pm - Jiu-jitsu - easy 50 minutes or so drills and light rounds

Saturday :

Am - Paddle - 1.04.51 - 11.35 km - felt good, moderate easy pace

Pm - Lift
Back

Warm-up
Seated rears FB fly
9 for 15-16 x3

Bb shrugs (forward lean, RT trap still not 100%, can't do upright)
60 for 21
90 for 15 x3

Bentover bb row
60 for 15
90 for 10 - 10 - 11 - 10

Bentover DB row
36 for 15 x3

Chest supported row
50 for 10
55 for 10
60 for 8 ds 40 for 10

Iso-lateral low row
30 for 15
40 for 12
45 for 10
45 for 8 ds 30 for 10

Lat pulldown
67 for 15
77 for 10+1
77 for 10

Single arm cable pullover
6.25 for 15
11.25 for 15
13.75 for 7-5-5-5 (btb)

Standing cable curl
15 for 25
17.5 for 21x2

Preacher curl machine
15 for 12x3

Feeling a bit meh, still got in and got it done though

Sunday

Am - Cardio - 32k on the bike - 1hr

Pm - lift

Legs (hammies)

Warm up
Lying leg curl (singles)
15 for 10
7.5 for 15 or so

Standing leg curl
15 for 21
20 for 15 x2

2" deficit RDL
60 for 17
100 for 12
100 for 15 x2

Single leg RDL
32 for 12 x3

Core
Ab wheel
10

Tri-set x3
Lying leg raise - 10
Dragon flag negative - 3
Toes to bar -5 +5 leg raise

Single leg press
80 for 15 x2

Lying leg curl singles
15 for 5-5-5-5-(duo slow till faliure)


Good pump
Really felt the single db RDL's today

Monday
Am - 45 minute walk
Pm - (sick, 5k walk, try to sweat it out)

Tuesday
Am - rest
Pm - lift
Chest

Warm-up
Incline upside-down kettle bell single arm press
12.5 for 25 x2

Flat bench
60 for 21
100 for 10
120 for 6
140 for 2
150 for 1
155 for 1
120 for 12
120 for 10

Incline db
40 for 12 x2
40 for 12 ds 30 for 12+3

Nautilus Incline press machine
20 for 15
30 for 12
35 for 9 ds 20 for 10

Dips
Bw for 12 x3

Baby incline db fly
17.5 for 15 - 15 - 17
Ss Seated db laterals
10 for 15 x3

OH Tricep ext
30 for 14 - 15x2

Cable pushdown
100 for 25
120 for 21
150 for 15+1
150 for 15 ds 100 for 10 - 70 for 15

Still feel a bit under the weather but happy with how the weight moved
Left forearm was not happy after Flat bench though for some reason, RT wrist felt a little niggly too

Wednesday
Am - Rest
Pm - Paddle - 1.15.46 - 12.24km - easy pace, wrapped up warm and tried to sweat it out again

Thursday
Am - 15 minute walk
Pm - Lift
Back

Smith bentover row
30 for 15
60 for 15
80 for 10
90 for 8
90 for 80 ds 60 for 10 - 30 for 21


Single arm.DB row
40 for 12
46 for 10 x3

Iso-lateral low row
45 for 12
50 for 10
50 for 10 ds 35 for 15

Iso-lateral lat pulldown
40 for 10 x3

Lat pulldown (wide neutral grip)
77 for 12x3
Ss Lying cable upright row
26 for 17
33 for 15 x2

Seated alt db curl
16 for 12 x3
Ss Seated db rears fly
8 for 15 x3

Cable curl
21.25 for 15
21.25 for 15 ds 11.25 for 17

Smith shrugs (forward lean, RT trap still not 100%)
70 for 15 x4

Solid back pump, probably the best I've had in a long time to be fair

 

[toddthelineman]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

Wow dude. You’re really big, and really ripped. Is it possible that you placeboed yourself on your previous cycle, and since you thought you were on gear, you turned everything up to 11 and got results? The last blood test I took at 250mg had me around 2000 mg/dl, but I was also taking hcg.

You have the type of physique that people already are going to assume or accuse you being a steroid user. If you do take enough to get some high blood levels I think you’re going to transform rapidly, and really enjoy it.

I’m very interested in seeing this play out!

 

[LevButlerov]

Update :

 Got a bit sick this week (mon-wed) interesting to see a possible corelation between BP and illness, about 12 hours before i started feeling off, BP increased and remained elevated whilst i was sick (got up to 150-80) and immediately normalized once I felt better.

Food :

Weight - 108.5kg

Weight gain has finally slowed (only up 0.5kg on last week) So I've increased daily cals about 250-300, mostly from extra carbs.
Total daily calories are now approx 4400 mon-thurs and 3600 Fri-Sun, so we'll see how we respond this week.

To be fair total calories may even be slightly higher, as I have been a little bit more loose food wise this week, body composition is still trending leaner though so I'm not too fussed at this stage.

I've been slack on taking progress photos, but I'll try get some up over the weekend, if I remember later.

TRAINING :

Friday -

Am - lift
Legs (quads/glutes)

Warm up

Hip thrust machine
40 for 15
80 for 17
Ss Weighted hip aeroplane
15 10-12 x2

Smith squat (1 sec pause at bottom)
40 for 15
60 for 15
80 for 10 - 10+1

Pendulum squats (ATG 3/4 up)
30 for 15
40 for 12
50 for 7 ds 30 for 10 (ouch)

DB BSS
16 for 15
16 for 16
16 for 15
RT knee not loving these - heavy forward lean

Smith calf raises (ease the ankles back into it, slow+control)
Empty for 25
20 for 21x2
Ss sissy squat
Bw - 1 sec hold and negative for 5x3

Pm - Jiu-jitsu - easy 50 minutes or so drills and light rounds

Saturday :

Am - Paddle - 1.04.51 - 11.35 km - felt good, moderate easy pace

Pm - Lift
Back

Warm-up
Seated rears FB fly
9 for 15-16 x3

Bb shrugs (forward lean, RT trap still not 100%, can't do upright)
60 for 21
90 for 15 x3

Bentover bb row
60 for 15
90 for 10 - 10 - 11 - 10

Bentover DB row
36 for 15 x3

Chest supported row
50 for 10
55 for 10
60 for 8 ds 40 for 10

Iso-lateral low row
30 for 15
40 for 12
45 for 10
45 for 8 ds 30 for 10

Lat pulldown
67 for 15
77 for 10+1
77 for 10

Single arm cable pullover
6.25 for 15
11.25 for 15
13.75 for 7-5-5-5 (btb)

Standing cable curl
15 for 25
17.5 for 21x2

Preacher curl machine
15 for 12x3

Feeling a bit meh, still got in and got it done though

Sunday

Am - Cardio - 32k on the bike - 1hr

Pm - lift

Legs (hammies)

Warm up
Lying leg curl (singles)
15 for 10
7.5 for 15 or so

Standing leg curl
15 for 21
20 for 15 x2

2" deficit RDL
60 for 17
100 for 12
100 for 15 x2

Single leg RDL
32 for 12 x3

Core
Ab wheel
10

Tri-set x3
Lying leg raise - 10
Dragon flag negative - 3
Toes to bar -5 +5 leg raise

Single leg press
80 for 15 x2

Lying leg curl singles
15 for 5-5-5-5-(duo slow till faliure)


Good pump
Really felt the single db RDL's today

Monday
Am - 45 minute walk
Pm - (sick, 5k walk, try to sweat it out)

Tuesday
Am - rest
Pm - lift
Chest

Warm-up
Incline upside-down kettle bell single arm press
12.5 for 25 x2

Flat bench
60 for 21
100 for 10
120 for 6
140 for 2
150 for 1
155 for 1
120 for 12
120 for 10

Incline db
40 for 12 x2
40 for 12 ds 30 for 12+3

Nautilus Incline press machine
20 for 15
30 for 12
35 for 9 ds 20 for 10

Dips
Bw for 12 x3

Baby incline db fly
17.5 for 15 - 15 - 17
Ss Seated db laterals
10 for 15 x3

OH Tricep ext
30 for 14 - 15x2

Cable pushdown
100 for 25
120 for 21
150 for 15+1
150 for 15 ds 100 for 10 - 70 for 15

Still feel a bit under the weather but happy with how the weight moved
Left forearm was not happy after Flat bench though for some reason, RT wrist felt a little niggly too

Wednesday
Am - Rest
Pm - Paddle - 1.15.46 - 12.24km - easy pace, wrapped up warm and tried to sweat it out again

Thursday
Am - 15 minute walk
Pm - Lift
Back

Smith bentover row
30 for 15
60 for 15
80 for 10
90 for 8
90 for 80 ds 60 for 10 - 30 for 21


Single arm.DB row
40 for 12
46 for 10 x3

Iso-lateral low row
45 for 12
50 for 10
50 for 10 ds 35 for 15

Iso-lateral lat pulldown
40 for 10 x3

Lat pulldown (wide neutral grip)
77 for 12x3
Ss Lying cable upright row
26 for 17
33 for 15 x2

Seated alt db curl
16 for 12 x3
Ss Seated db rears fly
8 for 15 x3

Cable curl
21.25 for 15
21.25 for 15 ds 11.25 for 17

Smith shrugs (forward lean, RT trap still not 100%)
70 for 15 x4

Solid back pump, probably the best I've had in a long time to be fair

welcome back I see you doing a lot of flat bench, you do any push ups? how about pull ups? not seeing it here. @rish

 

[rish]

Wow dude. You’re really big, and really ripped. Is it possible that you placeboed yourself on your previous cycle, and since you thought you were on gear, you turned everything up to 11 and got results? The last blood test I took at 250mg had me around 2000 mg/dl, but I was also taking hcg.

You have the type of physique that people already are going to assume or accuse you being a steroid user. If you do take enough to get some high blood levels I think you’re going to transform rapidly, and really enjoy it.

I’m very interested in seeing this play out!

Nah it definitely wasn't placebo, my test did still increase and my training didn't really change too much (at that point I was paddling a lot more and was only lifting 2-3x/week)
So that 12kg had to have come from somewhere!
I will be interested to see where my blood levels are at in the next few weeks this time round.

 

[rish]

welcome back I see you doing a lot of flat bench, you do any push ups? how about pull ups? not seeing it here. @rish

Yeah I do love me a bit of flat bench
I don't do that many push-ups, I usually cycle the into my training very periodically as a finisher at the end of a workout.
Pull-ups I do a bit more often, I did them the week before I started logging so I'm sure they'll make an appearance in my back workouts again soon

 

[LevButlerov]

Yeah I do love me a bit of flat bench
I don't do that many push-ups, I usually cycle the into my training very periodically as a finisher at the end of a workout.
Pull-ups I do a bit more often, I did them the week before I started logging so I'm sure they'll make an appearance in my back workouts again soon

Try to open with push ups you'll love it

 

[rish]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

 

[Npcclassicphysique champ]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

you can pose real good broly @rish i see back is HIT and thick and wide double Bi like a win

 

[rish]

you can pose real good broly @rish i see back is HIT and thick and wide double Bi like a win

Cheers bro
I'm gonna try work on my lat spreads and engaging my legs in my front double bi better

 

[Npcclassicphysique champ]

Cheers bro
I'm gonna try work on my lat spreads and engaging my legs in my front double bi better

you have an amazing wide lat play broly

 

[stevesmi]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish You are looking fantastic, man. Seems like you're putting on a little bit of size. I love cheesecake but my stomach doesn't love it.

 

[BodyMonster34]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish bro 110kg how much in american weight? i don't understand weird ass metric shit

 

[rish]

@rish bro 110kg how much in american weight? i don't understand weird ass metric shit

242.5 in freedom units bro

 

[Mobster]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

And I bet you didn't even save me a fkin slice... c'mon lol

 

[ceo]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish bros cheesecake good. but us black folk got a hard time digesting dairy. gives me the shits. i gotta find dairy free cheesecake

 

[ROIDDERS]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish cheesecake will do it. they have some healthier cheesecake options made from nuts and fruit

 

[Ulter]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish You look fantastic buddy, just go easy on the cheesecake. There are some better options if you have a sweet tooth. maybe some raw maple syrup and protein pancakes

 

[2Thick]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish One of the things I like about you is your hard work and dedication. Don't worry about the cheesecake. You'll burn right through it. Make sure you do some facet cardio.

 

[BodyMonster34]

242.5 in freedom units bro

bro we use pounds and ounces. nobody here uses metric lol. that shit too complicate

 

[RoySimpson]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish looking incredible bro!

 

[ballin2504]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

@rish looking killer big guy

 

[Noah Wixx]

Progress pics

Weighed in at 110kg this morning (not fasted) so up another 1.5kg ish

(probably has something to do with the 3k cals worth of cheesecake I ate the last 2 nights...)

Abs are super on point!

 

[25homes]

Pics are great

 

[rish]

Update

Weight - 110.5kg

Still increasing slowly, body is feeling good overall, still taking it easy on the ankles/knee but we're almost back at 100%, shoulder is sweet now.

Food was a little bit all over the place thus week, tried upping the carbs another 10% and switching to white rice over the weekend (which actually felt pretty good) but then added in some pasta Sunday night and the guts didn't appreciate that (haven't done pasta in aaaaages, and to be fair I did about 400g cooked and that might have been the issue). Switched back to potatoes/sweet potatoes for the week just to settle my digestion again.

Cals still sitting about 4500 ish during the week, approx 3800 for the weekends

 Training

Friday
Am - Jiu-jitsu - Rolling 1hr, med-hugh intensity
Pm - cardio - bike 32.2km - 1hr

Saturday
Am
Legs



Warm up Hip thrust machine

50 for 12

110 for 12 x2



Legs press

80 for 21 (single leg)

180 for 25

230 for 12

230 for 15



Deads

60 for 10

100 for 10

140 for 3

140 for 3 (stiff leg) x4



Hack squat - no idea the make of this one but it's good, same with the leg press

40 for 15

80 for 15

120 for 10

120 for 12



Standing hamstring curl.machine

15 for 15

25 for 15

30 for 10 ds 15 for 15



Core



Lying leg raise things

10 x3

Ss GHD sit ups

10-12 x3

Pm - Paddle - 1.06.47 - 11.24km

 Sunday
Am - Chest

Warm up
Rears-laterals-front flys
5s for 15 or so x3

Flat bench
60 for 15
80 for 15
100 for 10
120 for 6
130 for 8 - 10 - 9
100 for 24+1
(PB with the 130 and possibly the 100 too)

Baby Incline DB
40 for 10
45 for 7 - 6

Fat grip neutral grip incline press
50 for 14
60 for 6 ds 50 for 6
50 for 12

Bottom Cable fly
15 for 17
20 for 14
25 for 8 ds 15 for 10

Single arm triceps tri-set (reverse-front-neutral grip)
15 for 15-15-10 x2

Dips to faliure
(there were 3 of us, alternating 5 reps each till faliure, did about 15 sets or so)

Nice workout with the boys
Stoked with the flat bench
Overall a solid push

Pm - cardio - bike 32.4km - 1hr

 Monday
Am - rest
Pm - Jiu-jitsu - easy pace 1hr

Tuesday
Am - 25 min walk
Pm - Back

Warmup
Db bentover Rears fly
6 for 21 x2
Ss db shrugs
35 for 21
42 for 15

Y raises
5 for 15 x2
Ss db shrugs
42 for 15 x2

Dead row
60 for 10
80 for 10
100 for 8 x2
100 for 8 ds 60 for 12 (no dead stop)

Db bentover row
44 for 12
46 for 11 x2
46 for 10
(RT shoulder the limiting factor here)

Nautilus leverage row
30 for 12
30 for 14 x3

Vgrip cable row
130 for 15
160 for 14
190 for 10 ds 130 for 10+2

Neutral grip pulldowns
160 for 10 x2
Ss upright row
85 for 10
70 for 15 - better going lighter

Pullovers
40 for 15 x3
Ss Standing alternating db curl
15 for 15
15 for 10+5 (hammers) x2

Ez bar curl
26 for 21's x2

Cable curls ds
120-100-80-60 for 10-10-10-10

Wednesday
Am - 35 min walk
Pm - Jiu-jitsu - low-med intensity 1hr

 Thursday
Am - 15 min walk
Pm - 35 min walk - Legs (quads)

Warm up
Weighted Hip aeroplane
16 for 12x2

Squats
Bar for 12
60 for 10
100 for 5
100 for 12
120 for 5
140 for 5
140 for 6
(RT ankle not happy with the 140's, feeling really good apart from that though)

Legs press
130 for 25
180 for 21
230 for 12
230 for 17

Sissy squats
Bw for 5 (RT knee said no)

Db BSS
20 for 15
25 for 15 x2

Leg ext singles
10-20-30-20-10 for 10-10-10-10-15
35-25-15 for 15-15-5 rest/pause x4 (6+1 on the last one)

Smith calf raises
40 for 25 x3
(Reps a bit sloppy, both ankles not 100%)

Finish
goblet squat
25 for 31 - bw for 5 super slow negatives

* Will probably add a little more volume for my arms these coming weeks

 

[Npcclassicphysique champ]

Update

Weight - 110.5kg

Still increasing slowly, body is feeling good overall, still taking it easy on the ankles/knee but we're almost back at 100%, shoulder is sweet now.

Food was a little bit all over the place thus week, tried upping the carbs another 10% and switching to white rice over the weekend (which actually felt pretty good) but then added in some pasta Sunday night and the guts didn't appreciate that (haven't done pasta in aaaaages, and to be fair I did about 400g cooked and that might have been the issue). Switched back to potatoes/sweet potatoes for the week just to settle my digestion again.

Cals still sitting about 4500 ish during the week, approx 3800 for the weekends

 Training

Friday
Am - Jiu-jitsu - Rolling 1hr, med-hugh intensity
Pm - cardio - bike 32.2km - 1hr

Saturday
Am
Legs



Warm up Hip thrust machine

50 for 12

110 for 12 x2



Legs press

80 for 21 (single leg)

180 for 25

230 for 12

230 for 15



Deads

60 for 10

100 for 10

140 for 3

140 for 3 (stiff leg) x4



Hack squat - no idea the make of this one but it's good, same with the leg press

40 for 15

80 for 15

120 for 10

120 for 12



Standing hamstring curl.machine

15 for 15

25 for 15

30 for 10 ds 15 for 15



Core



Lying leg raise things

10 x3

Ss GHD sit ups

10-12 x3

Pm - Paddle - 1.06.47 - 11.24km

 Sunday
Am - Chest

Warm up
Rears-laterals-front flys
5s for 15 or so x3

Flat bench
60 for 15
80 for 15
100 for 10
120 for 6
130 for 8 - 10 - 9
100 for 24+1
(PB with the 130 and possibly the 100 too)

Baby Incline DB
40 for 10
45 for 7 - 6

Fat grip neutral grip incline press
50 for 14
60 for 6 ds 50 for 6
50 for 12

Bottom Cable fly
15 for 17
20 for 14
25 for 8 ds 15 for 10

Single arm triceps tri-set (reverse-front-neutral grip)
15 for 15-15-10 x2

Dips to faliure
(there were 3 of us, alternating 5 reps each till faliure, did about 15 sets or so)

Nice workout with the boys
Stoked with the flat bench
Overall a solid push

Pm - cardio - bike 32.4km - 1hr

 Monday
Am - rest
Pm - Jiu-jitsu - easy pace 1hr

Tuesday
Am - 25 min walk
Pm - Back

Warmup
Db bentover Rears fly
6 for 21 x2
Ss db shrugs
35 for 21
42 for 15

Y raises
5 for 15 x2
Ss db shrugs
42 for 15 x2

Dead row
60 for 10
80 for 10
100 for 8 x2
100 for 8 ds 60 for 12 (no dead stop)

Db bentover row
44 for 12
46 for 11 x2
46 for 10
(RT shoulder the limiting factor here)

Nautilus leverage row
30 for 12
30 for 14 x3

Vgrip cable row
130 for 15
160 for 14
190 for 10 ds 130 for 10+2

Neutral grip pulldowns
160 for 10 x2
Ss upright row
85 for 10
70 for 15 - better going lighter

Pullovers
40 for 15 x3
Ss Standing alternating db curl
15 for 15
15 for 10+5 (hammers) x2

Ez bar curl
26 for 21's x2

Cable curls ds
120-100-80-60 for 10-10-10-10

Wednesday
Am - 35 min walk
Pm - Jiu-jitsu - low-med intensity 1hr

 Thursday
Am - 15 min walk
Pm - 35 min walk - Legs (quads)

Warm up
Weighted Hip aeroplane
16 for 12x2

Squats
Bar for 12
60 for 10
100 for 5
100 for 12
120 for 5
140 for 5
140 for 6
(RT ankle not happy with the 140's, feeling really good apart from that though)

Legs press
130 for 25
180 for 21
230 for 12
230 for 17

Sissy squats
Bw for 5 (RT knee said no)

Db BSS
20 for 15
25 for 15 x2

Leg ext singles
10-20-30-20-10 for 10-10-10-10-15
35-25-15 for 15-15-5 rest/pause x4 (6+1 on the last one)

Smith calf raises
40 for 25 x3
(Reps a bit sloppy, both ankles not 100%)

Finish
goblet squat
25 for 31 - bw for 5 super slow negatives

* Will probably add a little more volume for my arms these coming weeks

noticed you tightening up in the midsection too broly @rish i like the leg press in this and sissy squats the best

 

[rish]

noticed you tightening up in the midsection too broly @rish i like the leg press in this and sissy squats the best

Yeah bro, do love me a few sissy squats, too bad the knee isn't loving them this week, hopefully we're good to go with them again next time

 

[Npcclassicphysique champ]

Yeah bro, do love me a few sissy squats, too bad the knee isn't loving them this week, hopefully we're good to go with them again next time

ATG sissy squats WORK fact

 

[rish]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

 

[LevButlerov]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

Side chest and back really well posted. @rish volume is good for multiple days and I see calories, but how about macros?

 

[stevesmi]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish
This is a fantastic update man. You look fantastic on this training and you look absolutely shredded. Great job.

 

[ceo]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

Bros U very impressive with this style of training. Good conditioning and good volume. That's why you so ripped
@rish

 

[RoySimpson]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish putting on 1kg a week is awesome progression bro!!

 

[rish]

Side chest and back really well posted. @rish volume is good for multiple days and I see calories, but how about macros?

Cheers bro

Macros approx -
mon-thurs - 210 fat - 350 carb - 310 pro
fri-sun - 160 fat - 320 carbs - 265 pro

 

[rish]

@rish
This is a fantastic update man. You look fantastic on this training and you look absolutely shredded. Great job.

Cheers bro, trying to maintain body composition as best as I can

 

[rish]

Bros U very impressive with this style of training. Good conditioning and good volume. That's why you so ripped
@rish

Haha thanks bro, finding time to rest is the hard part!

 

[rish]

@rish putting on 1kg a week is awesome progression bro!!

Cheers man, trying to keep it manageable, see how much longer we can keep it up!

 

[ROIDDERS]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

you look great in these pics. very good physique and looking strong as a bull! its paying off @rish

 

[LevButlerov]

Cheers bro

Macros approx -
mon-thurs - 210 fat - 350 carb - 310 pro
fri-sun - 160 fat - 320 carbs - 265 pro

Macros are good, but how are you getting 210 fats? @rish

 

[rish]

Macros are good, but how are you getting 210 fats? @rish

Most fat sources are from Eggs and Paneer (paneer is about 24g protein and 25g fat / 100g)
Makes it easy to go keto but hard to eliminate fats out of my diet without letting protein get too low (I'm vegetarian so protein sources are somewhat limited)

 

[Mobster]

Overall I'd prefer an average of 1-2lbs fat loss on a cut and 1lb gain on a lean bulk. Of course it's not that linear

 

[Mobster]

Most fat sources are from Eggs and Paneer (paneer is about 24g protein and 25g fat / 100g)
Makes it easy to go keto but hard to eliminate fats out of my diet without letting protein get too low (I'm vegetarian so protein sources are somewhat limited)

A handful of nuts are often recommended for healthy fat

 

[BodyMonster34]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish bro this some high quality iron training. got mad respect for you. nice prison style training

 

[LevButlerov]

Most fat sources are from Eggs and Paneer (paneer is about 24g protein and 25g fat / 100g)
Makes it easy to go keto but hard to eliminate fats out of my diet without letting protein get too low (I'm vegetarian so protein sources are somewhat limited)

Paneer is real high fat, can you switch to something like pea protein for some of the protein?

 

[Ulter]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish wow this is a damn good iron workout. i love this. keep up the good work champ

 

[2Thick]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish wow this is a heck of a posing routine you put together. you are a true champion. i like this a lot man!
hardcore iron training pays off

 

[rish]

Paneer is real high fat, can you switch to something like pea protein for some of the protein?

Have you tried pea protein before bro? Shit is foul
i do supplement with a few whey protein shakes every now and then.

I've previously sourced a lot of my protein from legumes/beans/chickpeas (back before I started eating eggs) which i did for about 6-7 years, however the volume of those you need to hit your protein every day can get a bit tiresome.

I've successfully been able to cut with my egg/paneer regime, got as low as 97.5kg for a Jiu-jitsu tournament at the end of 2023. My last show is did way back in 2016 I left paneer in right up until peak week.

 

[LevButlerov]

Have you tried pea protein before bro? Shit is foul
i do supplement with a few whey protein shakes every now and then.

I've previously sourced a lot of my protein from legumes/beans/chickpeas (back before I started eating eggs) which i did for about 6-7 years, however the volume of those you need to hit your protein every day can get a bit tiresome.

I've successfully been able to cut with my egg/paneer regime, got as low as 97.5kg for a Jiu-jitsu tournament at the end of 2023. My last show is did way back in 2016 I left paneer in right up until peak week.

@rish lol I thought pea protein pretty good. But the high fats, you'll need to cut down purely for health reasons.

 

[Masonic Bodybuilder]

Looking really good man.

 

[rish]

@rish lol I thought pea protein pretty good. But the high fats, you'll need to cut down purely for health reasons.

What health reasons?
My lipids and all my blood markers are/have been within range (apart from ALT/AST which are slightly elevated, but that's just training related)
Is there anything in particular I should be looking out for? My diet has been pretty consistent for years, I mainly just manipulate my carb intake for weight gain/fat loss and it's worked well for me so far. So I figured, if it ain't broke, don't fix it

 

[Noah Wixx]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

Thats a good thing the bp eventually stabilizes.

 

[Tiger Salman Khan]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish Good Good work bro.......

 

[ballin2504]

 Update

Weight 111.5kg
Have kept the food intake much the same this week, happy with the 1kg/week increase which seems more manageable. Interestingly there seem to been a bit of a correlation with any more rapid weight gain and my blood pressure, I've noticed if my cals increase too much, my BP jumps up about 10 points, and then comes down after cals stabilize.
Body composition still feeling good, definitely feeling heavier now though.

Cals still approx 4500 Mon-thurs / 3800 Fri-Sun (with a cheat meal usually Fri night)

Training

Friday
Am - 45 min walk
Mid day - Jiu-jitsu
Pm -
Legs (Hammies)

RDL's
60 for 15
100 for 11
120 for 10
140 for 6
140 for 8x2 (i think that's an RDL PB)

Reverse Smith Lunge
Bar for 10
20 for 12
20 for 15
30 for 15

Prone hamstring curl
40 for 15x2
Ds 40-30-20 for 12-15-15

Back ext
Bw for 10
Bw for 11 x2
Ss Seated db incline curl
12.5 for 12 x3

Bit of a headache which didn't help
Good hamstring pump though

Saturday
Am - Jiu-jitsu - 1hr 30 easy pace
Pm - Chest

Incline db fly
12.5 for 21 x2
Ss DB Seated OH tricep ext singles
12.5 for 15-21 x2

Flat bench
Push-ups for 25
60 for 10
100 for 10
120 for 3
140 for 4 x3
140 for 3

Incline Smith
60 for 15
80 for 8
80 for 10

Incline neutral fat grip press
40 for 15
50 for 12
60 for 10 ds 40 for 10

Hammer strength iso lateral super Incline press
40 for 12 - 11 - 10

Top cable fly
15 for 30
Bottom Cable fly
15 for 17 x2

Tricep ext singles (face crush)
10 for 25
15 for 21
20 for 12
25 for 10 (9+1 on RT) ds 15 for 10

Dips
Bw for 10 x4

Machine high pull shrugs
40 for 21 x3

Pushup reps out
35 (dead stops from 25)

Probably should have just done cardio today
But good workout nonetheless

Sunday
Am - Paddle - 12.45km - 1.15.17
Pm - Arms

Warm up
Tricep Rope ext
20 for 25
30 for 25
40 for 25
50 for 15

Close grip bench
60 for 21
80 for 15
100 for 12
120 for 8 x2

Ez bar curls
32.5 for 10 ds 22.5 for 10 x3

Seated db oh tricep ext
30 for 15
40 for 15
45 for 15
50 for 11
55 for 7+2

Db hammer curl
17.5 for 17
22.5 for 12
25 for 8+2 ds 15 for 15

Tricwp ext singles duo set
Face crush
20 for 15
20 for 11+1
Ss pushdown
20 for 15
20 for 10+2

Cable Preacher curl
6 for 15
7 for 15
8 for 15 ds 4 for 17

First arms only day I've had in ages
Good pump, surprised myself o the close grip bench considering I did cheat yesterday

Monday
Am - paddle - 14.12km - 1.29.07
Pm - Legs

Squat
Bar for 10
60 for 10
100 for 10
120 for 5
140 for 5
160 for 2 - best I've done in years
140 for 9 - ouch, could maybe have squeezed 10 but may have passed out

Leg press
200 for 21
240 for 15
240 for 17 - ouch

Standing hamstring curl
25 for 21
30 for 17
35 for 15

Legs ext
Ds 80-50-35 for 17-16-10
85-55-35 for 15-15-15

Technogym calf raises machine
80 for 21
120 for 10
80 for 17

Solid leg sesh
Knees feeling gooood on the squats, limiting factor was probably my bracing

Tuesday
Am - 40 min walk
Pm - paddle - 10.3km - 1.02.27 - shoulders quite sore, felt like I did a set of 1000 lateral raises by the end

Wednesday
Am - rest - early start
Pm - Jiu-jitsu - easy 1hr

Thursday
Am - 30 min walk
Pm - Back

Warm up
Weighted hip aeroplanes
18 for 12 x2

Bentover row
60 for 10
80 for 10
100 for 8
100 for 8 (st) x2
100 for 8 ds 60 for 12 (rev grip) st
(RT wrist needed the st)

Pull-ups (neutral grip)
6
8 x2
Feeling really yuck and uneven (LFT dominant)

Iso-lateral front lat pulldown (not the hammer strength one)
40 for 15
50 for 15
60 for 12
70 for 10 (RT side last 2 sloppy)
No idea why but my RT side is weak af today, no pain, just noticeable strength difference

Bentover DB row
42.5 for 10 x3

Iso-lateral low row
40 for 17
60 for 12
70 for 7+1 ds 40 for 12 (good squeeze)

Single arm cable pullovers
18 for 15
23 for 5-5-5-5-5 (nonstop)

Cable curl
32 for 17
36 for 15 ds 23 for 12

Spider curls
15 for 15 x2

High pull machine shrugs
40 for 20
50 for 15 x2
50 for 1p ds 30 for 15

@rish quality update man. Pics are awesome also

 

[25homes]

Nice workout

 

[rish]

Update

Upped the calories this week as weight seems to have stabilized at 110-111kg.

New cals approx -
5500 Mon-Thurs
(230 fat - 510 carbs - 360 protein)
4200 Fri-Sun
(160 fat - 390 carbs - 300 protein)

Also added in 1mg Anastrozole (0.5 twice weekly) as I was feeling a bit watery and a little paranoid about gyro. Going to get bloodwork done in 2 weeks to see where we're sitting.
Since adding the Anastrozole I do feel like I've dropped a bit of water weight.

Training

Friday
Am - 40 min walk
Midday - Jiu-jitsu 1hr
Arvo - cardio - 1hr bike - 31.1km

Saturday
Am - 40 min walk
Midday - Jiu-jitsu - 45 mins
Arvo - lift
Chest

Warm up
Incline db fly
15 for 15 x3
Ss single OH tricep ext
15 for 10
15 for 15 x2

Flat bench
60 for 15
100 for 10
120 for 3
140 for 6 - PB
140 for 7 - PB (felt the left pec give a tickle so we'll leave it there for today)

Incline DB
35 for 12 - high Incline
42.5 for 12 - lower Incline - same issue, left pec not happy

Hammerstrength Iso-lateral wide chest press - pec bearable on this one
40 for 17
50 for 17
60 for 15
Ds 80-60-40 for 10-10-(15-5-5-5 5 sec rests)

Strict tricep pushdown
23 for 21
32 for 17
41 for 10 ds 23 for 12+5

Cable curl (may as well do some biceps since the pec is fucked)
27 for 21
36 for 21
Ds 45 for 15 - 36 for 15 - 27 for 15

Seated DB OH tricep ext
35 for 21
45 for 12
45 for 14

Standing db alternating curl
15 for 15
17.5 for 10 ds 12.5 for 10

Single tricep pushdown tri-set
15 for 15-15-10

Sunday
Am - 40 min walk
Midday - cardio - 40 min bike intervals (4 min @ 80 RPM - 2 @ 90 - 1 @ 100 - 1 rest) x5 - 23.6km
Pm - Lift
Legs

Warm up
Seated hamstring curl
35 for 21 x2

Legs ext singles
25 for 21 x2

Deads
Bar for 15 - stiff
60 for 15 - stiff
110 for 10
150 for 3
160 for 5 - st
160 for 8 - st x2 (tried the second with the belt, probably still a bit light to justify it)

Hack squat
80 for 10 x2 - fuck these feel hard today
80 for 15
LFT outer quad feeling a little niggly

Single DB RDL's
30 for 21
37.5 for 15
37.5 for 17

Standing hamstring curl
35 for 12+3
Ds 35-25-15 for 10-10-15

Leg ext singles
35 for 21
Ds 40-30-20 for 15-15-(5-5-5-5)

Hip thrust machine
100 for 15 x3

Felt pretty good apart from the LFT quad
Definitely feeling the cardio from this afternoon though

Monday
Am - 30 min walk
Pm - Jiu-jitsu 1hr light

Tuesday
Am - 20 min walk
Pm - lift
Back

Warm up
Db rears fly
6 for 21
6 for 30

Db alternating curl (sup/pronate)
12.5 for 10 x2

Pull-ups
Bw for 8 - 8 - 6 - 6

Nautilus leverage row (singles)
30 for 12
40 for 12/8+2 (RT side still weak for whatever reason)
40 for 8 x2

Db bentover row
42 for 12
42 for 10 x2 (limited by RT)


Nautilus lat pulldown (singles)
40 for 10 x3

Lying cable upright row
23 for 15
27 for 15+1
27 for 15

Db shrugs
44 for 15 x4 - (st first and last) (slow)


Db alternating curl
15 for 12 (RT limiting, not sore, just weaker)
17.5 for 10 hammer
20 for 10 hammer

Cable curl (rope)
Ds 110-90-70-50 for10-10-10-15

Bit frustrating with the strength imbalance, but we carry on

Wednesday
Am - 30 minute walk
Pm - 20 minute walk - Jiu-jitsu - 1hr light ish

Thursday
Am - 25 minute walk
Pm - 25 minute walk - lift
Shoulder/Arms

Warm-up
Tricep pushdown (rope)
18-32-45 for 10-10-10
45 for 17 x2

Cable curl (rope)
27-36-45 for 10-10-10
45 for 17 x2

Db laterals raise
10 for 21 x2

Db shoulder press
15 for 10 (singles)
20 for 15
30 for 10 x3
Taking it easy on the left pec

Fat grip incline shoulder press
20 for 20 or so
40 for 10 x2
Ds 50-40-20 for 6-6-12

Hammerstrength Iso-lateral shoulder press
20 for 21
40 for 9
40 for 11
40 for 8

Db upright row
15 for 30
Ds 20-12.5 for 15-15 ss db laterals 8 for 15+5-6 rest/pause x5

Single arm cable Preacher curl
4 for 12
Ds 4 for 12 - 2 for 10

Single arm cable tricep ext - face crush
15 for 21
20 for 21
Ds 25 for 10 - 15 for 10

Finish
50 cable curl ss 50 tricep pushdown at 25


Nursing the left Pec/shoulder tie in, not feeling overly strong today either so a light one was probably a good thing
Good pump though, especially after the 50-50 at the end

Body composition still seems to be tightening up so thats good to see too

 

[LevButlerov]

Update

Upped the calories this week as weight seems to have stabilized at 110-111kg.

New cals approx -
5500 Mon-Thurs
(230 fat - 510 carbs - 360 protein)
4200 Fri-Sun
(160 fat - 390 carbs - 300 protein)

Also added in 1mg Anastrozole (0.5 twice weekly) as I was feeling a bit watery and a little paranoid about gyro. Going to get bloodwork done in 2 weeks to see where we're sitting.
Since adding the Anastrozole I do feel like I've dropped a bit of water weight.

Training

Friday
Am - 40 min walk
Midday - Jiu-jitsu 1hr
Arvo - cardio - 1hr bike - 31.1km

Saturday
Am - 40 min walk
Midday - Jiu-jitsu - 45 mins
Arvo - lift
Chest

Warm up
Incline db fly
15 for 15 x3
Ss single OH tricep ext
15 for 10
15 for 15 x2

Flat bench
60 for 15
100 for 10
120 for 3
140 for 6 - PB
140 for 7 - PB (felt the left pec give a tickle so we'll leave it there for today)

Incline DB
35 for 12 - high Incline
42.5 for 12 - lower Incline - same issue, left pec not happy

Hammerstrength Iso-lateral wide chest press - pec bearable on this one
40 for 17
50 for 17
60 for 15
Ds 80-60-40 for 10-10-(15-5-5-5 5 sec rests)

Strict tricep pushdown
23 for 21
32 for 17
41 for 10 ds 23 for 12+5

Cable curl (may as well do some biceps since the pec is fucked)
27 for 21
36 for 21
Ds 45 for 15 - 36 for 15 - 27 for 15

Seated DB OH tricep ext
35 for 21
45 for 12
45 for 14

Standing db alternating curl
15 for 15
17.5 for 10 ds 12.5 for 10

Single tricep pushdown tri-set
15 for 15-15-10

Sunday
Am - 40 min walk
Midday - cardio - 40 min bike intervals (4 min @ 80 RPM - 2 @ 90 - 1 @ 100 - 1 rest) x5 - 23.6km
Pm - Lift
Legs

Warm up
Seated hamstring curl
35 for 21 x2

Legs ext singles
25 for 21 x2

Deads
Bar for 15 - stiff
60 for 15 - stiff
110 for 10
150 for 3
160 for 5 - st
160 for 8 - st x2 (tried the second with the belt, probably still a bit light to justify it)

Hack squat
80 for 10 x2 - fuck these feel hard today
80 for 15
LFT outer quad feeling a little niggly

Single DB RDL's
30 for 21
37.5 for 15
37.5 for 17

Standing hamstring curl
35 for 12+3
Ds 35-25-15 for 10-10-15

Leg ext singles
35 for 21
Ds 40-30-20 for 15-15-(5-5-5-5)

Hip thrust machine
100 for 15 x3

Felt pretty good apart from the LFT quad
Definitely feeling the cardio from this afternoon though

Monday
Am - 30 min walk
Pm - Jiu-jitsu 1hr light

Tuesday
Am - 20 min walk
Pm - lift
Back

Warm up
Db rears fly
6 for 21
6 for 30

Db alternating curl (sup/pronate)
12.5 for 10 x2

Pull-ups
Bw for 8 - 8 - 6 - 6

Nautilus leverage row (singles)
30 for 12
40 for 12/8+2 (RT side still weak for whatever reason)
40 for 8 x2

Db bentover row
42 for 12
42 for 10 x2 (limited by RT)


Nautilus lat pulldown (singles)
40 for 10 x3

Lying cable upright row
23 for 15
27 for 15+1
27 for 15

Db shrugs
44 for 15 x4 - (st first and last) (slow)


Db alternating curl
15 for 12 (RT limiting, not sore, just weaker)
17.5 for 10 hammer
20 for 10 hammer

Cable curl (rope)
Ds 110-90-70-50 for10-10-10-15

Bit frustrating with the strength imbalance, but we carry on

Wednesday
Am - 30 minute walk
Pm - 20 minute walk - Jiu-jitsu - 1hr light ish

Thursday
Am - 25 minute walk
Pm - 25 minute walk - lift
Shoulder/Arms

Warm-up
Tricep pushdown (rope)
18-32-45 for 10-10-10
45 for 17 x2

Cable curl (rope)
27-36-45 for 10-10-10
45 for 17 x2

Db laterals raise
10 for 21 x2

Db shoulder press
15 for 10 (singles)
20 for 15
30 for 10 x3
Taking it easy on the left pec

Fat grip incline shoulder press
20 for 20 or so
40 for 10 x2
Ds 50-40-20 for 6-6-12

Hammerstrength Iso-lateral shoulder press
20 for 21
40 for 9
40 for 11
40 for 8

Db upright row
15 for 30
Ds 20-12.5 for 15-15 ss db laterals 8 for 15+5-6 rest/pause x5

Single arm cable Preacher curl
4 for 12
Ds 4 for 12 - 2 for 10

Single arm cable tricep ext - face crush
15 for 21
20 for 21
Ds 25 for 10 - 15 for 10

Finish
50 cable curl ss 50 tricep pushdown at 25


Nursing the left Pec/shoulder tie in, not feeling overly strong today either so a light one was probably a good thing
Good pump though, especially after the 50-50 at the end

Body composition still seems to be tightening up so thats good to see too

You look more dry in the pics, so adding arimidex did help for sure. Seems like you're getting stronger, are you?
@rish you still should start cutting some fats down, really too high overall.

 

[rish]

You look more dry in the pics, so adding arimidex did help for sure. Seems like you're getting stronger, are you?
@rish you still should start cutting some fats down, really too high overall.

Cheers bro
Yeah strength is going up for sure, hit a few PB's the last couple of weeks on bench and squats which is good to see.

I know my fats are high, I am gonna get my bloods done in a couple weeks. Is there anything in particular I should be looking for in bloodwork that would be an indicator that my body isn't responding well to my hight fat diet, or do you have any specific studies that point to having fats over say 20% of daily calorie intake leading to negative heath consequences?
My fat sources are pretty clean (mostly from eggs and paneer) and I feel good overall all, unless my bloodwork suggests otherwise, I don't see a need to drastically change anything. Unless you can pont me towards some studies that say otherwise.

 

[LevButlerov]

Cheers bro
Yeah strength is going up for sure, hit a few PB's the last couple of weeks on bench and squats which is good to see.

I know my fats are high, I am gonna get my bloods done in a couple weeks. Is there anything in particular I should be looking for in bloodwork that would be an indicator that my body isn't responding well to my hight fat diet, or do you have any specific studies that point to having fats over say 20% of daily calorie intake leading to negative heath consequences?
My fat sources are pretty clean (mostly from eggs and paneer) and I feel good overall all, unless my bloodwork suggests otherwise, I don't see a need to drastically change anything. Unless you can pont me towards some studies that say otherwise.

Get overall bloods done and see, with cholesterol and liver values being the most clear indications.

While your fat is clean, I wonder if you can swap in egg whites for at least some of the fats? @rish
The studies, I'm sure I can point them your way, but just common sense and experience better avoid 200 grams of fat ED long term.

 

[rish]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

 

[Npcclassicphysique champ]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

are you still high on the fats @rish broly? i was looking back at the discussion
volume is very impressive

 

[stevesmi]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish this is some outstanding training right here
lots of tough leg exercises
build up some amazing conditioning for sure

 

[ROIDDERS]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish wow this is looking good!
bigtime job on the belt squat. 230 for 17 is solid