Trying to post current nudes but the app still won't et me. Will try on the iPad tomorrow.
Part two day 2
Pinned 300mgs test e
Didn't end up travelling back today as my dog had to go into the emergency vet at 530 this morning due to a major hip issue. Poor little fella was in so much pain. He's all doped up now so ill be on the road home tomorrow. So to hit ally muscle groups I've decided to to a push pull legs routine for this week. Had to push pull day forward a day to today as there was no way I was going to attempt a push day on international bench day lol.
Bw chins x 18 x 13 x 9 x 7
Bent over rows
135 x 20
175 x 15
220 x 10 x 10 x 10
220 x 5
315 x 5
405 x 5
450 x 5
495 x 5 don't remember this being so goddamn heavy !! Every rep was a rest pause and the last two were a ****ing killer
100 per side x 15
145 per side x 10 x 10 x 7
Can't remember the weight on these but it was lighter than usual with more tempo type work. 3 x. 5-8
105 x 15 x 12 x 12
Incline rear delts
20 per db x 10 x 10 x 10
Ez bar curls
60 x 12 x 10 x 10
35 x 10 x 8 x 8
High cable double double bis.
22.5 per side x 10 x 10 x 10
Superset cable rope curls
45 till failure and a triple drop set on every set.
1.25 hours and I was smoked. Bit out of practice lol but a really decent workout. The time off really helped with motivation to just kill it. Feeling fantastic right now. Just got to get rid of this holiday weight and ill be a happy man.
Part two day 3
Note to self, first session back after a two week deload don't hit back and then expect to beable to drive 13 hours the next day comfortably.
Not much worth mentioning today, got up at 430am and drive until almost 630pm. Not fun. Diet will be back in track tomorrow. Definitely can see a few low carb days in my near future lol. Going to smash a push day tomorrow and I'm overly excited about it
Popped some diazepam last night to ensure I had a good sleep last night, may have taken too much because dam I was lazy as **** this morning. Finally dusted my vag off about lunchtime and went in for push day.
Flat DB press
110 x 8 x 7 x 5
Incline DB press
90 x 10 x 6 x 9 was a bit of balance in the bench on the second set.
Hammer shoulder press
110 per side x 6
100 per side x 10 x 8
Side lateral raises
35 x 10 x 10 x 10
Did about 9 sets of triceps to finish off. Can't remember the weights sorry guys.
Strength is deff down after the holiday so hopefully I can get that sorted before I come off in a few weeks.
Tracked calories today at 2836.
Leg tomorrow, lets see if I can still get that 405!!
So I was thinking about why my back has been so sore from the semi heavy rack pulls and I realized I haven't done deads / rack pulls in over three months due to the SD kicker and the tren making my back all tight, that and two weeks of lifting = not funtimes being mobile. It was still sore today, I attempted to squat but I just couldn't put anymore than 365 on the bar and even at that my lower back was ****ed after about 5 reps. Anyways enough whining today was legs
BW x 20 x 20
135 x 15
220 x 10
365 x 5 x 5 x 5
720 x 15 x 12 x 10 x 10
135 x 15 x 15 x 15
Seated Leg curls
135 x 10 x 10 x 10
Leg press calve raise
265 x 18 x 15 x 12 x 10 x 10
Purestrength calve machine
175 x 12 x 12 x 12
BW x 20 x 20 x 20
Was a bit pressed for time but I got a fair bit done. I feel I could have easily put up the 405 if my lower back wasn't so Effed.
Calories today 2937. Will be lowering these down on days I don't lift like this Saturday and Sunday. Ill probably put cals at around 2200 on off days from now on.
Day 6 and 7
I tried updating yesterday but it didn't seem to come through. Didn't make it to the gym unfortunately on day 6 as I was kept late at work and the gym shuts early. Won't make it to the gym day 7 or 8 either as te gym is shut when I get home. Diet has been adjusting to accommodate lack of exercise. day 6 calories were 2900 ( ate for a workoit day and never made it ) and 2250 cals today on day 7.
Had major DOMS in every muscle I worked this week. I love it.
Days 8 9 and 10
Been struggling a bit with hours at work and haven't had much time to update sorry guys. Have been hiring the gym tho. Day 8 I hit a pull day, hit bent over rows at 220 for three sets of 8, the only other highlight it I managed to hit 18 reps on my first set of chins. Inthink that's a pr.
Day 9 I hit a pull day with shoulder emphasis. The main highlight is hitting the 90s for a set of 7 on DB shoulder press. Strength is down but seems to be getting better every week. I also think I may have strained my left pec on incline DB press. Mid lift it kind of spasmed sharply from my sternum across to my shoulder then I lost all my strength in that side. Not painful at all tho so ill move my next chest day back until probably Sunday and see how it goes.
Day 10 in between night shift so when I got down the gym I'd had 5 hours sleep as was not feeling it at all. Things didn't get much better as the workout went on. Nothing notable about today's workout at all. Squats, leg press, hack squat, leg extensions and leg curls.
Diets been pretty tight at 2500-2700 calories. All carbs have been consumed around my workouts. Been trying to separate fats from meals with carbs and vice versa. It's actually a little difficult.
Five days off from tomorrow without the wife. Looking forward to putting in some quality gym time without her hassling me
Off day today. Had to travel back home after night shift. Didn't end up getting any sleep so it was just a day of lazing around doing F all. Wife's gone for the next 4 days so will be spending some quality time n the gym