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leg extensions and leg press is solid
hip thrust machine is on point
and belt squat too is fun!
@rish
Awesome update with some great training sessions. Looking really good brother.
@rish This one is looking fantastic. You're posing, pictures are a thing of beauty, can definitely see that you're improving every time you update
Damn hopefully that sciatica heals and feels better that is frustrating.
Cheers bro, I dropped the fats slightly but still running them relatively high, getting blood work done this week so I'll see if I need to make any adjustments after that
Yeah bro, it's super frustrating, it's healing now, but very slowly!
try to adjust the fats they are real high brolyCheers bro, I dropped the fats slightly but still running them relatively high, getting blood work done this week so I'll see if I need to make any adjustments after that
@rish looking jacked bro! Your must be a problem to roll with in jiu jitsu!
@rish now that’s an update. Man you look awesome also
@rish updates look good man.......
Update :
Got blood drawn this morning, will post a bloodwork update when I get results back.
Blood pressure has been behaving, sitting 120/60 - 131/81 for the past week which is promising.
Still sitting at 250ml/wk Test E with 0.5mg Anastrozole Mon/Fri.
10mg Cialis on training days
4g beetroot extract
5g creatine
Added: 21mg B6, 900mg magnesium, 30mg zinc before bed last week too.
Weight is still stable at 110kg, food has still been a little lower (4500 / 3850 approx) due to reduced training intensity because of the sciatic nerve issue. It has improved a lot the last 4 days so hopefully we're on the other side of it now.
Pec/shoulder issue is probably at 90%, hopefully shoot for some PB's on the flat bench again next week.
Have been a little slack on the walks this week, have felt it with the appetite, definitely harder to get the food down without that little cardio boost.
Training:
Saturday :
Am : paddle - 12.1km - 1.05.51
Pm : lift
Arms/delts
15 min stair master - lvl 8
Warm.up
Rear delts machine fly
40 for 21
45 for 18
Barbell curl
Bar for 21
30 for 15
40 for 8
40 for 9 x2
Strict tricep pushdown
80 for 15 x2
80 for 15 ds 60 for 10 - 40 for 15
Single arm triceps pushdown
18 for 21 x3
Layeral raise machine
35 for 15 x3
35 for 5 rest pause x6 - no ss
Ss cable Preacher curl
7 for 17
8 for 12+2 x2
Cable bicep curl - rope
40 for 21
50 for 15
Standing db hammer curl ds
20-17.5-15-12.5 for 10 each
Sunday -
Am - walk 45 min
Midday - paddle - 11.01 - 1.06.11
Pm - lift
Back
Stretch
Warm up
Db rears fly
6 for 21
8 for 17
Pull-ups
Bw for 6
Bw for 8 x2 st
Bw for 6+1
Landmine row
25 for 15
35 for 12
Sciatic nerve not a fan
Chest supported row - singles
40 for 15
60 for 14
80 for 12
Ds 100-80-60-40 for 6-8-10-15
Vgrip pulldowns
66 for 12
73 for 10
73 for 10 ds 59 for 10 (forced reps)
Hammerstrength Iso-lateral low row
60 for 12 x2
70 for 10
Db pullovers
42.5 for 12 x2
42.5 for 12+2
Machine shrugs
40 for 17 x2
50 for 15 x2
Singke arm cable pullovers
18 for 5-5-5-5-5-5 (alternating each side)
Monday -
Am - rest
Pm - jiu-jitsu - easy 1hr
Tuesday -
Am - rest
Pm - lift
Chest
Warm up
Incline upside-down down kettlebell press
12.5 for 21 x2 - singles
Flat DB Bench
32.5 for 15
40 for 15
50 for 11 - PB
50 for 10+1
50 for 12 - PB
Incline BB
80 for 10
90 for 10
100 for 7+1
Dips
Bw for 12 x4
Nautilus Incline press
30 for 10
30 for 12
30 for 11 ds 20 for (5 rest-pause x5)
Standing DB laterals
10 for 21
12.5 for 18
Ds 15-10-8 for 15-15-15
Ss close grip Push-ups
Bw for 15 x2
Bw for 17
Top cable fly
50 for 21
Bottom Cable fly
50 for 15
Single Triceps pushdown tri-set
18 for 15-15-10 (alternating grips) x2
Wednesday -
Am - rest
Pm - Jiu-jitsu - easy 1hr
Thursday -
Am - 20 min walk
Pm - lift
Legs
Warm up
10 min stair master
Single leg press
50 for 15
90 for 15
110 for 15
Squat
Bar for 10
Bar for 10 (front squat)
60 for 3 - sciatic nerve said no
Belt squat
80 for 21
130 for 21
180 for 21
230 for 21 - solid
Haxsquat singles
Machine for 10 - surprisingly difficult
10 for 12
20 for 12
Actually quite like these, despite how hard they are
Standing hamstring curl machine
30 for 15
30 for 12 x2
Legs extension singles
35 for 15
Ds 45-35-24 for 10-10-15 - ooouch
Got blood drawn this morning, will post a bloodwork update when I get results back.
Blood pressure has been behaving, sitting 120/60 - 131/81 for the past week which is promising.
Still sitting at 250ml/wk Test E with 0.5mg Anastrozole Mon/Fri.
10mg Cialis on training days
4g beetroot extract
5g creatine
Added: 21mg B6, 900mg magnesium, 30mg zinc before bed last week too.
Weight is still stable at 110kg, food has still been a little lower (4500 / 3850 approx) due to reduced training intensity because of the sciatic nerve issue. It has improved a lot the last 4 days so hopefully we're on the other side of it now.
Pec/shoulder issue is probably at 90%, hopefully shoot for some PB's on the flat bench again next week.
Have been a little slack on the walks this week, have felt it with the appetite, definitely harder to get the food down without that little cardio boost.
Training:
Saturday :
Am : paddle - 12.1km - 1.05.51
Pm : lift
Arms/delts
15 min stair master - lvl 8
Warm.up
Rear delts machine fly
40 for 21
45 for 18
Barbell curl
Bar for 21
30 for 15
40 for 8
40 for 9 x2
Strict tricep pushdown
80 for 15 x2
80 for 15 ds 60 for 10 - 40 for 15
Single arm triceps pushdown
18 for 21 x3
Layeral raise machine
35 for 15 x3
35 for 5 rest pause x6 - no ss
Ss cable Preacher curl
7 for 17
8 for 12+2 x2
Cable bicep curl - rope
40 for 21
50 for 15
Standing db hammer curl ds
20-17.5-15-12.5 for 10 each
Sunday -
Am - walk 45 min
Midday - paddle - 11.01 - 1.06.11
Pm - lift
Back
Stretch
Warm up
Db rears fly
6 for 21
8 for 17
Pull-ups
Bw for 6
Bw for 8 x2 st
Bw for 6+1
Landmine row
25 for 15
35 for 12
Sciatic nerve not a fan
Chest supported row - singles
40 for 15
60 for 14
80 for 12
Ds 100-80-60-40 for 6-8-10-15
Vgrip pulldowns
66 for 12
73 for 10
73 for 10 ds 59 for 10 (forced reps)
Hammerstrength Iso-lateral low row
60 for 12 x2
70 for 10
Db pullovers
42.5 for 12 x2
42.5 for 12+2
Machine shrugs
40 for 17 x2
50 for 15 x2
Singke arm cable pullovers
18 for 5-5-5-5-5-5 (alternating each side)
Monday -
Am - rest
Pm - jiu-jitsu - easy 1hr
Tuesday -
Am - rest
Pm - lift
Chest
Warm up
Incline upside-down down kettlebell press
12.5 for 21 x2 - singles
Flat DB Bench
32.5 for 15
40 for 15
50 for 11 - PB
50 for 10+1
50 for 12 - PB
Incline BB
80 for 10
90 for 10
100 for 7+1
Dips
Bw for 12 x4
Nautilus Incline press
30 for 10
30 for 12
30 for 11 ds 20 for (5 rest-pause x5)
Standing DB laterals
10 for 21
12.5 for 18
Ds 15-10-8 for 15-15-15
Ss close grip Push-ups
Bw for 15 x2
Bw for 17
Top cable fly
50 for 21
Bottom Cable fly
50 for 15
Single Triceps pushdown tri-set
18 for 15-15-10 (alternating grips) x2
Wednesday -
Am - rest
Pm - Jiu-jitsu - easy 1hr
Thursday -
Am - 20 min walk
Pm - lift
Legs
Warm up
10 min stair master
Single leg press
50 for 15
90 for 15
110 for 15
Squat
Bar for 10
Bar for 10 (front squat)
60 for 3 - sciatic nerve said no
Belt squat
80 for 21
130 for 21
180 for 21
230 for 21 - solid
Haxsquat singles
Machine for 10 - surprisingly difficult
10 for 12
20 for 12
Actually quite like these, despite how hard they are
Standing hamstring curl machine
30 for 15
30 for 12 x2
Legs extension singles
35 for 15
Ds 45-35-24 for 10-10-15 - ooouch
Attachments
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110 is a stable weight for you and you look very lean on it, I'm surprised you're maintaining such good mass with your low doses, well done
the squats, what were the weights? @rish
Cheers bro!110 is a stable weight for you and you look very lean on it, I'm surprised you're maintaining such good mass with your low doses, well done
the squats, what were the weights? @rish
My natural test level was 300-400, which i sat comfortably at 100-104kg, so I'm guessing that's why I'm responding well to the low dosing. Be interesting to see where my test is sitting now.
The squats were just with the empty bar, tried 60 kg and my sciatic nerve wasn't happy about it, so I'll give the squats another week before I try hit those again.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Very impressive genetics, you should consider stepping on stage. @rish
To be fair I have been thinking about it, I've got 1 more race commitment in October so after that I may consider doing a pre next year.
The last time I competed was about 10 years ago.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I think 2026 is a good time for a show, @rish many would love to sponsor you.
@rish redo with e2 please
but your bloods not good alt ast and kidneys not good broly
that high fat is kicking your livers butt too much fat imo
@rish liver and kidneys are taking a beating
make sure you keep an eye on that
should normalize when you come off
@rish sbhg isn't a big deal
but E2 is very important
if your estrogen is off that can screw things up
@rish bros you looking like you got a solid amount of organ strain
that okay on cycle
need support supps though to control it more
@rish Good job. Getting the blood work done.
Just make sure things get back to normal. You don't want your liver to be elevated for too long.
Hey fam, cheers for the concern.
My AST/ALT has always run high (pretty consistent over the last 3 years). Since my GGT ect has still been in range, ive always put that to training volume/intensity rather than liver damage (i trained legs the night before so I'd say that would more so be why, ive never had a deload/ rest day before taking bloods).
Same thing with my kidneys, elevated CK values but eGFR is still in range so I'm not too concerned there either.
My AST/ALT has always run high (pretty consistent over the last 3 years). Since my GGT ect has still been in range, ive always put that to training volume/intensity rather than liver damage (i trained legs the night before so I'd say that would more so be why, ive never had a deload/ rest day before taking bloods).
Same thing with my kidneys, elevated CK values but eGFR is still in range so I'm not too concerned there either.
high doesnt mean its ok broly
you really should do a liver ultrasound
@rish good for you getting bloods man. Way to stay on top of your health!!
Yeah i agree those numbers are good and needs to he addressed asap.
Update
Apologies for the little hiatus, got sick 2 weeks ago and had a few things going on (mostly just lazy with updating my log, but whatever) Training maintained consistency, just lowered calories while I was sick due to lower training intensity.
I did give lowering my fats a go, subbed out eggs for lentils/split peas for 4 days. The digestion wasn't liking the increased food volume though (250g of.split peas-raw to get approx the same protein content as 4 wholesome eggs and 6 whites, which is what I usually have)
I also did get my E2 tested, came back at 111pmol/L (30.26 pg/ml) so all good there.
Weight is stable around 112.5kg
Calories approx 5300 mon-thurs / 4100 fri-sun
Trainings:
its been a while so ill jyst include the past week.
Friday:
Am - 30 min walk
Midday - Jiu-jitsu 1hr
Pm - cardio- 40 bike intervals 4-2-1-1 (80-90-100-rest) - 23.5km
Saturday:
Am- Jiu-jitsu tournament - 3 subs, 1 draw 10 mins mat time total.
Pm -
Chest
Olympic fly
6 for 17 x2
Ss band y raise (slow)
Grey band for 5 x2
Db incline fly
15 for 15 x2
Flat bench
60 for 15
100 for 10
120 for 6
130 for 11
140 for 7
Happy with how the bench is feeling today after last weeks shitting the bed at 140
Hammer strength iso lateral Incline press
40 for 12+1
50 for 9+1
50 for 9
High Incline db press
25 for 15
35 for 8
Incline skull crush
37 for 15
47 for 10
47 for 12
Ss db laterals
15 for 15 x3
Bottom Cable fly
20 for 15 x2
20 for 15 ds 15 for 10
Cable face crush
15 for 21
Ss plate front raise
20 for 10
Sunday:
Am - cardio - 1hr bike - 35km
Pm - Back
Warm up Stretch 5 min
Lat pulldown
59 for 15
73 for 15
86 for 12
93 for 9
Chest supported Tbar row
60 for 10
70 for 8
Ds 70 for 8 - 50 for 10
Hammer strength iso lateral front pulldown
30 for 15
50 for 8
Ds 50 for 8 - 30 for 10
Single arm cable row
39 for 12
45 for 10+1 x2
Single db Preacher curl
15 for 10
17.5 for 6
Ds 17.5 for 6 - 12.5 for 6
Cable rope curl
41 for 17
45 for 15
Ds 45-36-27-18 for 15-10-10-10
Monday
Am rest
Pm - Jiu-jitsu 1hr easy
Tuesday
Am rest
Pm - Legs
Stretch 10 min + 90/90 holds
Seated hamstring curl singles
27 for 21
36 for 21
Squats
Bar for 10
70 for 10
110 for 6 x2
120 for 6
120 for 12
Left outer quad still niggly but getting better
Definitely favoring the RT side a little, RT knee and little sore
Quad dominant forward shift into the toes a little too
Tried Pendulum squats but RT knee said no
Single leg press
40 for 21
80 for 15
100 for 16
Single leg ext
27 for 21
36 for 25 (tried 45, RT knee not happy so 36 it is)
36 for 35
Lying hamstring curl singles
24 for 15
Ds 24-18-12 for 12-10-15
Wednesday
Am 10 min walk
Pm - Jiu-jitsu 1hr medium intensity
Thursday
Am 20 min walk
Pm - Chest
Warm up
Olympic fly
6 for 17 x2
Incline db fly
15 for 21
20 for 15
Flat bench
60 for 15
100 for 10
130 for 3
150 for 4 - PB
160 for 2 - PB
140 for 8 - PB
Incline db
42.5 for 12
47.5 for 8
47.5 for 10+1 - big rest
Fat grip incline neutral grip press
50 for 11
50 for 15 - big rest
60 for - negative at the end
Ez bar Incline skull crush
47 for 12
47 for 10 x2
Ss Push-ups
Bw for 10 - semi close grip x3
Low cable fly (1 from bottom)
20 for 15 x2
Strict rope pushdown
6 for 15
6 for 17
Ds 6-4-2 for 12-10-21
Chest feeling really good this week, let's hope this keeps up
Apologies for the little hiatus, got sick 2 weeks ago and had a few things going on (mostly just lazy with updating my log, but whatever) Training maintained consistency, just lowered calories while I was sick due to lower training intensity.
I did give lowering my fats a go, subbed out eggs for lentils/split peas for 4 days. The digestion wasn't liking the increased food volume though (250g of.split peas-raw to get approx the same protein content as 4 wholesome eggs and 6 whites, which is what I usually have)
I also did get my E2 tested, came back at 111pmol/L (30.26 pg/ml) so all good there.
Weight is stable around 112.5kg
Calories approx 5300 mon-thurs / 4100 fri-sun
Trainings:
its been a while so ill jyst include the past week.
Friday:
Am - 30 min walk
Midday - Jiu-jitsu 1hr
Pm - cardio- 40 bike intervals 4-2-1-1 (80-90-100-rest) - 23.5km
Saturday:
Am- Jiu-jitsu tournament - 3 subs, 1 draw 10 mins mat time total.
Pm -
Chest
Olympic fly
6 for 17 x2
Ss band y raise (slow)
Grey band for 5 x2
Db incline fly
15 for 15 x2
Flat bench
60 for 15
100 for 10
120 for 6
130 for 11
140 for 7
Happy with how the bench is feeling today after last weeks shitting the bed at 140
Hammer strength iso lateral Incline press
40 for 12+1
50 for 9+1
50 for 9
High Incline db press
25 for 15
35 for 8
Incline skull crush
37 for 15
47 for 10
47 for 12
Ss db laterals
15 for 15 x3
Bottom Cable fly
20 for 15 x2
20 for 15 ds 15 for 10
Cable face crush
15 for 21
Ss plate front raise
20 for 10
Sunday:
Am - cardio - 1hr bike - 35km
Pm - Back
Warm up Stretch 5 min
Lat pulldown
59 for 15
73 for 15
86 for 12
93 for 9
Chest supported Tbar row
60 for 10
70 for 8
Ds 70 for 8 - 50 for 10
Hammer strength iso lateral front pulldown
30 for 15
50 for 8
Ds 50 for 8 - 30 for 10
Single arm cable row
39 for 12
45 for 10+1 x2
Single db Preacher curl
15 for 10
17.5 for 6
Ds 17.5 for 6 - 12.5 for 6
Cable rope curl
41 for 17
45 for 15
Ds 45-36-27-18 for 15-10-10-10
Monday
Am rest
Pm - Jiu-jitsu 1hr easy
Tuesday
Am rest
Pm - Legs
Stretch 10 min + 90/90 holds
Seated hamstring curl singles
27 for 21
36 for 21
Squats
Bar for 10
70 for 10
110 for 6 x2
120 for 6
120 for 12
Left outer quad still niggly but getting better
Definitely favoring the RT side a little, RT knee and little sore
Quad dominant forward shift into the toes a little too
Tried Pendulum squats but RT knee said no
Single leg press
40 for 21
80 for 15
100 for 16
Single leg ext
27 for 21
36 for 25 (tried 45, RT knee not happy so 36 it is)
36 for 35
Lying hamstring curl singles
24 for 15
Ds 24-18-12 for 12-10-15
Wednesday
Am 10 min walk
Pm - Jiu-jitsu 1hr medium intensity
Thursday
Am 20 min walk
Pm - Chest
Warm up
Olympic fly
6 for 17 x2
Incline db fly
15 for 21
20 for 15
Flat bench
60 for 15
100 for 10
130 for 3
150 for 4 - PB
160 for 2 - PB
140 for 8 - PB
Incline db
42.5 for 12
47.5 for 8
47.5 for 10+1 - big rest
Fat grip incline neutral grip press
50 for 11
50 for 15 - big rest
60 for - negative at the end
Ez bar Incline skull crush
47 for 12
47 for 10 x2
Ss Push-ups
Bw for 10 - semi close grip x3
Low cable fly (1 from bottom)
20 for 15 x2
Strict rope pushdown
6 for 15
6 for 17
Ds 6-4-2 for 12-10-21
Chest feeling really good this week, let's hope this keeps up
Attachments
@rish welcome back broly
good training but your pics are exactly the same you posted before
https://www.evolutionary.org/forums...only-trt-cycle-log.104539/page-6#post-1777008
https://www.evolutionary.org/forums...only-trt-cycle-log.104539/page-7#post-1790816
can you do some new pics today? been some time
thanks for coming back and posting the pose pictures. you look wonderful in these pics! the posing shots are on point! @rish
bro good to have you back @rish you getting sick cause you messing with dirty lot lizards. gotta stick to clean lizards that is the secret
@rish thank you for coming back and updating. ez bar incline skull crush is a good versatile exercise. and i like how you did some pushups too
bros welcome back to EVO family. we missed you and were worried. sorry about sickness, looks like you coming back like a warrior @rish
@rish Sometimes sicknesses are just part of the game. But I'm glad you came back strong. The posing routine. Looks fantastic. You got a great backshot.
@rish Still looking great even after the hiatus!
the sickness ironically can sometimes be a blessing. it helps you lean out lol @rish good job on this one
@rish Good to see you back bro....keep us posted with progress.....
@rish my boy putting that work in. Brother you are straight motivation
UPDATE
Still cruising at 300mg/week test, cals have stayed pretty consistent 5100 mon-thurs / 4300 fri-sun.
Going to start dropping the cals a little bit in the next few weeks, give my digestion again bit of a rest and hopefully drop a couple of kg's leading upto to the race on October.
Weight is stable 112.5-113kg, plan is to drop to 104-106kg by 10th Oct.
Trainings have been good this week, strength is still going up slowly and niggly injuries are all coming right.
Saturday
Am - Jiu-jitsu 1hr
Midday outrigger canoe race - 17km - good push, cardio is feeling decent despite the lower training volume
Sunday
Am - walk 40 min
Pm -
Legs
Warm up Stretch 10 min
Seated hamstring curl machine singles
25 for 21
30 for 15
Deadlifts
60 for 10
100 for 10
140 for 6 st
160 for 4 st
180 for 4 st
180 for 5 st - belt
180 for 6 st - belt
RDL
140 for 8 st x2
Single leg press
50 for 21
70 for 17
90 for 25 - ouch
Single Db Bulgarian split squats
17.5 for 15 x2
17.5 for 17
Standing hamstring curl machine
25 for 17
30 for 12
Ds 30-20-10 for 10-10-10
Technogym calf raise
80 for 21 x2
80 for 17 - 40 for 15
Taking it easy on the LFT ankle
Legs ext singles
(the shit one unfortunately)
20 for 25
40 for 17
Ds 50-40-30-20-10 for 10 each
Good pump, decent effort considering ive been hobbling round on my LFT ankle for the last couple of days
Monday
Am rest
Pm - Jiu-jitsu 1hr easy
Tuesday
Am rest - early start
Pm -
Chest
Warm-up
Incline kettlebell press
12.5 for 25 singles x2
Incline db fly
15 for 15 x2
Incline db press
32 for 15
40 for 15
50 for 8 x2
50 for 10 - PB
Smith behind head press
20 for 15
30 for 12+1
40 for 12
RT shoulder a bit tight on these
Nautilus Incline press machine
30 for 15
40 for 11
Ds 40-30-20 for 12-8-10+2
Standing Db laterals
12.5 for 16-17 x3
Ss tricep rope pushdown
100 for 21
120 for 15
Ds 135-110-90-70 for 10-10-10-15
Plate front raise
15 for 15 x2
Ss Seated db bentover Rears fly
10 for 15 x2
Push-ups
25+5+5+5 (rest pause)
Bit low on energy today, long day at work
At least the Incline db felt good
Wednesday
Am walk - 20 min
Pm - Jiu-jitsu 1hr medium intensity
Thursday
Am walk 20 min
Pm -
Back
Warm up Stretch 5 min - 90-90 holds
Lat pulldown - neutral grip
59 for 15
66 for 15
79 for 10
93 for 8
Db bentover row
45 for 15
55 for 10
60 for 8
Ds 60 for 8 - 40 for 10
Hammerstrength Iso-lateral front lat pulldown
40 for 12
60 fpr 5
Ds 60 for 5 - 40 for 10
Chest supported row machine
60 for 12
70 for 10 x2
Db upright row
15 for 15 x2
Ss Seated Incline db curl
12.5 for 10 x2
Spider curls
12.5 for 12 x2
Ss Seated bentover Rears fly
10 for 15 x2
Db shrugs ds
50-45-40-35-30-25 for 15 each
Friday
Am Jiu-jitsu 1hr med-high intensity
Pm - Paddle - 58min 10km
Saturday
Am Jiu-jitsu 1hr med-high intensity
Pm -
Legs
Warm up Stretch + core with the Mrs
Seated hamstring curl machine singles
30 for 18
35 for 15
Squats
Bar for 10
70 for 5
110 for 5
140 for 5 x2 - belt on the second
140 for 10 -- PB - belt
had to take it pretty slow with squats today, both ankles playing up a bit but glad I managed the 10 at 140, it was about a 2 minute set though. Belt helped a ton
Haxsquat
65 for 15
80 fpr 15
100 for 17 - ouch
Lying hamstring curl machine singles
30 for 15
Ds 30-20-10 for 12-10-15
Legs extension singles
30 for 21
35 for 25
40 for 25+5
RT knee and little niggly, drop the tempo and good squeeze on every rep
Still cruising at 300mg/week test, cals have stayed pretty consistent 5100 mon-thurs / 4300 fri-sun.
Going to start dropping the cals a little bit in the next few weeks, give my digestion again bit of a rest and hopefully drop a couple of kg's leading upto to the race on October.
Weight is stable 112.5-113kg, plan is to drop to 104-106kg by 10th Oct.
Trainings have been good this week, strength is still going up slowly and niggly injuries are all coming right.
Saturday
Am - Jiu-jitsu 1hr
Midday outrigger canoe race - 17km - good push, cardio is feeling decent despite the lower training volume
Sunday
Am - walk 40 min
Pm -
Legs
Warm up Stretch 10 min
Seated hamstring curl machine singles
25 for 21
30 for 15
Deadlifts
60 for 10
100 for 10
140 for 6 st
160 for 4 st
180 for 4 st
180 for 5 st - belt
180 for 6 st - belt
RDL
140 for 8 st x2
Single leg press
50 for 21
70 for 17
90 for 25 - ouch
Single Db Bulgarian split squats
17.5 for 15 x2
17.5 for 17
Standing hamstring curl machine
25 for 17
30 for 12
Ds 30-20-10 for 10-10-10
Technogym calf raise
80 for 21 x2
80 for 17 - 40 for 15
Taking it easy on the LFT ankle
Legs ext singles
(the shit one unfortunately)
20 for 25
40 for 17
Ds 50-40-30-20-10 for 10 each
Good pump, decent effort considering ive been hobbling round on my LFT ankle for the last couple of days
Monday
Am rest
Pm - Jiu-jitsu 1hr easy
Tuesday
Am rest - early start
Pm -
Chest
Warm-up
Incline kettlebell press
12.5 for 25 singles x2
Incline db fly
15 for 15 x2
Incline db press
32 for 15
40 for 15
50 for 8 x2
50 for 10 - PB
Smith behind head press
20 for 15
30 for 12+1
40 for 12
RT shoulder a bit tight on these
Nautilus Incline press machine
30 for 15
40 for 11
Ds 40-30-20 for 12-8-10+2
Standing Db laterals
12.5 for 16-17 x3
Ss tricep rope pushdown
100 for 21
120 for 15
Ds 135-110-90-70 for 10-10-10-15
Plate front raise
15 for 15 x2
Ss Seated db bentover Rears fly
10 for 15 x2
Push-ups
25+5+5+5 (rest pause)
Bit low on energy today, long day at work
At least the Incline db felt good
Wednesday
Am walk - 20 min
Pm - Jiu-jitsu 1hr medium intensity
Thursday
Am walk 20 min
Pm -
Back
Warm up Stretch 5 min - 90-90 holds
Lat pulldown - neutral grip
59 for 15
66 for 15
79 for 10
93 for 8
Db bentover row
45 for 15
55 for 10
60 for 8
Ds 60 for 8 - 40 for 10
Hammerstrength Iso-lateral front lat pulldown
40 for 12
60 fpr 5
Ds 60 for 5 - 40 for 10
Chest supported row machine
60 for 12
70 for 10 x2
Db upright row
15 for 15 x2
Ss Seated Incline db curl
12.5 for 10 x2
Spider curls
12.5 for 12 x2
Ss Seated bentover Rears fly
10 for 15 x2
Db shrugs ds
50-45-40-35-30-25 for 15 each
Friday
Am Jiu-jitsu 1hr med-high intensity
Pm - Paddle - 58min 10km
Saturday
Am Jiu-jitsu 1hr med-high intensity
Pm -
Legs
Warm up Stretch + core with the Mrs
Seated hamstring curl machine singles
30 for 18
35 for 15
Squats
Bar for 10
70 for 5
110 for 5
140 for 5 x2 - belt on the second
140 for 10 -- PB - belt
had to take it pretty slow with squats today, both ankles playing up a bit but glad I managed the 10 at 140, it was about a 2 minute set though. Belt helped a ton
Haxsquat
65 for 15
80 fpr 15
100 for 17 - ouch
Lying hamstring curl machine singles
30 for 15
Ds 30-20-10 for 12-10-15
Legs extension singles
30 for 21
35 for 25
40 for 25+5
RT knee and little niggly, drop the tempo and good squeeze on every rep
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LevButlerov
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@rish listen this is a good update
how about you post pics in different shorts for us? want to see different angles.Similar threads
