PES Alphamine, Erase, Prometheus rising Log

[Piston Honda]

Cake is a great PWO meal! lol

[Tovok123]

Cake is a great PWO meal! lol

haha it was soooooo nice, triple layered!! top layer dark chocolate then white then normal, each layer was set, i felt to power after eating it haha

[Tovok123]

Day 13-
Decided to simplify my workout program and get more rest and see how i go for the last 2 weeks.

Bench Press- 3x10 75,75,75
Incline DB Press- 3x10 40,40,40
DB Pullover- 3x10 30,30,30
Incline DB flyes- 3x10 30,35,40
French Press- 3x10 30,30,30
Tricep Push Down- 3x10 25,25,25
Leg press calf raise- 3x10 150,170,200
Seated Calf Raise- 3x10 33.6,33.6,33.6

Cross Trainer- High Intensity, highest level- 5minutes (Killed me)
Bicep Grinder- 4 Minutes, burned the arms good
Starjumps, Lunge Runs, Superman Punches and kicks for 5 minutes (just mucking around getting last nit of cardio in)

Felt very good, had a good night sleep last night too, will post weight and bf% results later tonight

[Tovok123]

Day 13- 83.1kgs and 14% bf
im happy with the results so far i want to get down to 12% for Hawaii, so thats 16 days away!

[LiveToLift]

Day 13- 83.1kgs and 14% bf
im happy with the results so far i want to get down to 12% for Hawaii, so thats 16 days away!

Did you start at 15 percent? Nice progress so far man. Be careful though, don't want to lose muscle mass by cutting too quick and drastic.

[Tovok123]

Did you start at 15 percent? Nice progress so far man. Be careful though, don't want to lose muscle mass by cutting too quick and drastic.

Started at 16%, yeah im eatin lots of food n protein, just bought some casein aswwlll

[LiveToLift]

Started at 16%, yeah im eatin lots of food n protein, just bought some casein aswwlll

Incredible work so far for sure. Each percent lower you get is more difficult but you got this man!

[Tovok123]

Day 14-

Wide Grip Chin Up- 4x8
Deadlift- 4x8 @ 100kgs
Unilateral Cable Row- 4x8 @ 45Kgs
Lat Pull Down- 4x8 @ 65KGs
Barbell Curl- 4x8 @ 40kgs
Hammer Curl- 4x8 @ 22.5kgs each arm
finished with boxing and cross trainer

overall felt good, slowly building the strength back up just being careful with some exercises because of the bicep tear

[LiveToLift]

Day 14-

Wide Grip Chin Up- 4x8
Deadlift- 4x8 @ 100kgs
Unilateral Cable Row- 4x8 @ 45Kgs
Lat Pull Down- 4x8 @ 65KGs
Barbell Curl- 4x8 @ 40kgs
Hammer Curl- 4x8 @ 22.5kgs each arm
finished with boxing and cross trainer

overall felt good, slowly building the strength back up just being careful with some exercises because of the bicep tear

Nice work! Be careful with that injury. I couldn't imagine trying to work though a bicep injury. Mine cramp up occasionally and it is incredibly painful.

[Tovok123]

Nice work! Be careful with that injury. I couldn't imagine trying to work though a bicep injury. Mine cramp up occasionally and it is incredibly painful.

yeah im trying to be careful, but i dont want to stop working out before Hawaii haha... honestly though it feels pretty good just fatigues a bit, so i be careful when it does that. In other news my 5kgs of casein came in today, so hopefully that helps with putting on some weight and dropping the bf%

[Tovok123]

Day 15
Leg Extension- 3x10 @ 55Kgs
Squat- 3x10 @ 90Kgs
Leg Press- 3x10 @ 85Kgs
RDL- 3x10 @ 70kgs
Laying Leg Curl- 3x10 @ 45
Seated Leg Curl- 3x10 @ 40
rough workout i lost my workout sheet

[Tovok123]

Day 16- I am going to go back to 1.5 scoops in morning then 1.5 6 hours later, i dont think 3 seperate doses is working aswell??
Did 1 hour BJJ training with Brazilian black belt Walber Tete, was fun, but very hard!

[Tovok123]

Day 17-
Military press 4x10 @ 50Kgs
Lateral raise 3x10 @ 15kgs each side
Rear Delt Db fly 3x10 @ 15kgs each side
Shrug machine 3x10 @ 120kg
Barbell shrug 2x20 @ 60kgs

Just a light workout, felt good though then finished with incline walk and boxing

[LiveToLift]

Day 15
Leg Extension- 3x10 @ 55Kgs
Squat- 3x10 @ 90Kgs
Leg Press- 3x10 @ 85Kgs
RDL- 3x10 @ 70kgs
Laying Leg Curl- 3x10 @ 45
Seated Leg Curl- 3x10 @ 40
rough workout i lost my workout sheet

Day 17-
Military press 4x10 @ 50Kgs
Lateral raise 3x10 @ 15kgs each side
Rear Delt Db fly 3x10 @ 15kgs each side
Shrug machine 3x10 @ 120kg
Barbell shrug 2x20 @ 60kgs

Just a light workout, felt good though then finished with incline walk and boxing

Nice sessions bro. How's the bicep issue?

[Tovok123]

Nice sessions bro. How's the bicep issue?

cheers man, its going ok atm bit sore on some movements still, but its doig pretty well!

[LiveToLift]

cheers man, its going ok atm bit sore on some movements still, but its doig pretty well!

Good to hear. A few days after you posted about bicep issues I had to cut my arm day short due to bicep cramps. It was the first time I've ever had to do that too. I blame you sir!

[Tovok123]

Good to hear. A few days after you posted about bicep issues I had to cut my arm day short due to bicep cramps. It was the first time I've ever had to do that too. I blame you sir!

hahahaha my bad! im bad luck!

[Tovok123]

sorry havent been updating been busy with work and planning my trip to Hawaii, leave in 4 days.... workouts been good weight is ok, i feel as though the casein at night time has put on a bit of fat...
just measured bf before though 84KGs and 14.2 %

[LiveToLift]

sorry havent been updating been busy with work and planning my trip to Hawaii, leave in 4 days.... workouts been good weight is ok, i feel as though the casein at night time has put on a bit of fat...
just measured bf before though 84KGs and 14.2 %

Still going strong in gym? Good deal. I've never supplemented casein so I can't be of help there. A lot of people try to stay away from carbs before bed, have you been taking the casein with a lot of carbs in a shake or anything?

[Tovok123]

Still going strong in gym? Good deal. I've never supplemented casein so I can't be of help there. A lot of people try to stay away from carbs before bed, have you been taking the casein with a lot of carbs in a shake or anything?

nah just straight casein protein... yeah gym is going really well, lifting heavier now which is good and people are saying i look bigger (more defined) which is good... nearly finished my alphamine probs gonna try vanillean and px black next after my Bulk up cycle or maybe even while on!? haha so complete lean gains haha