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The new guys getting big with Olympus Uk Sup3r 1 and 4!

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Pre workout fuel , pretty much my favorite way to get some extra carbs in 2 chocolate rice cakes tbsp of peanut butter and a cut up banana, and nothing wrong with some Nutella in there
 
Starting off today's workout post with some bad news, took a full scoop with a little scoop of esp (for those who don't know, the scooper has two sides a small side 3G and a large side 10g) and it did almost nothing for me so I'll most likely be switching pwo back to prejym as its the only one that hasnt let me down so far, also hopped on the scale this morning at 191.8 which means the jump to 194 was mostly water weight and I've only gained about 2-3 lbs from the beginning weight which was about 188.9-189.3 at the beginning still good for now which means if it stays this way I'll be up 8-12 lbs by the end of the cycle which I'll be happy with, also been meaning to make a point of this I'm very very acne prone , if I smell chocolate I get a zit and if I eat some I get 5 mountains on my face (i wish I was exaggerating) so I've been using proactive for 2 months now and it did clear my face up pretty good and this was one of my concerns going into the andros but so far nothing on my face at all however on my arms I got 2 zits growing one on each shoulder so I'm going to start using the proactive on my neck and shoulders to see if it keeps it away , just incase anyone reading is concerned with the acne possibilities, on that note I've never had any hair thinning problems my hair is extremely thick so I don't think that will be a concern on these compounds.

Now on to shoulders which will be the first of today's workouts (rest pause on last sets 9-11 rep range)

Db shoulder press
30x11 30x11 50x11 warmups
75x11 75x10 75x9 75x9+0 got them up for the rest pause but couldn't press it
Upright rows
115x9 115x9 115x9+3
Bent over lateral raise
30x11 30x11 30x9+4
Cable lateral raise
40x9 40x9 40x9+4
Machine shoulder press (1arm)
70x9 50x9 and then put 70 back on and dropped 10lbs at a time down to 10lbs 4-6reps per drop
Db shrugs
90x11 90x11 90x11 90x9+4
Barbell shrug
285x11 285x11 285x9 285x9+4

Well that was fun second workout later today will be arms might rest tomorrow might not , who ever really knows
 
NewAgeMayan said:
Im not upset..?

You asked me to explain my logic, which I did...*shrug*

OP has Nolva, just did quick search of thread.
Click to expand...

I have been jumping back and forth on this thread and trying to catch up and when I read that I had the same reaction. IMHO I know WAF was just looking out for you bro and offering info to anyone else who maybe new to this as well. At the end of this, its great that we have members who will jump right in and address this and have good convo about this vs others who don't care or simply don't know.
:cheers: all around
 
smith_69 said:
I have been jumping back and forth on this thread and trying to catch up and when I read that I had the same reaction. IMHO I know WAF was just looking out for you bro and offering info to anyone else who maybe new to this as well. At the end of this, its great that we have members who will jump right in and address this and have good convo about this vs others who don't care or simply don't know.
:cheers: all around
Click to expand...

Poor word choice on my side from the beginning lol , didn't mean for pct I meant to add to pct , but it's all good now that it's cleared up lol I would say lets all have a beer and laugh about it but I don't want anyone to think its ok to have beer while on cycle lol
 
Alpha1agreda said:
Poor word choice on my side from the beginning lol , didn't mean for pct I meant to add to pct , but it's all good now that it's cleared up lol I would say lets all have a beer and laugh about it but I don't want anyone to think its ok to have beer while on cycle lol
Click to expand...

wine? lol
 
Ok guys back to the gym and hit arms, the first 30 minutes got a great skin ripping pump but it faded extra quick idk why but was kind of annoyed about that , probably the pwo
Tried something new going up in reps per exercise
"b"= 30lb band
Super sets
Incline close grip/db curls
4 sets135b/35 x12(each)
Close grip flat press/barbell curl
3 sets 135b/50 x15
Overhead tri extension/ concentrated curls
3 sets 65/30 x 15
Tricep pull down/cable curls
2sets 50/50 x20 1set x40
Machine preacher curls
50x20 x3 sets last set was drops sets 5 reps each weight 150 130 110 90 70 50 30
Hit some extra calves and got the hell out of there , good workout day
 
This is so much more important then the above , post workout meal
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4 oz of fresh market deliciousness , a corn tostada smoked provolone and a fried egg on top , nothing better then this
Macros 56pro26f10c, temperature MaxipadForNapkins heart still beating Red because Savage that's why, satisfaction guaranteed
 
One hell of a leg day today this morning I was struggling for about 20 minutes deciding wether to rest or hit legs and man I made the right decision probably one of the most focused leg days I've ever had every rep of every set was clean , it was great , and rest was kept under 1 minute got in and out in 55 minutes never done that before and it was the same amount of work I usually do
Legs
45x11 135x11
225x11 225x11 225x10 225x9+2
Front squats
135x9 135x9 135x3 hate front squats my bicep felt like it popped on the last set and had to rack it before just throwing it on the ground
Leg extension
160x11 160x11 160x11+4
Leg press machine 3-5 second reps
155x11 warmup
215x11 215x11 215x11+9
Leg curls
135x9 130x9 130x9+4

Weights sill at 193 in the morning on an empty stomach, this is day 15 hoping I start seeing some good growth by the end of this week, I'm looking bigger but it's just like an all day pump idk if that explains it but definitely would like to start seeing more results start kicking in besides that everything else is good started dosing 2 doses in the morning and the last one around 6-7 pm
 
My God that looks delicious
 
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Arms just won't grow still rocking 16.25 in arms man hoping to have 16.75-17 by the end
 
They will what are you doing for them
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Alpha1agreda said:
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Arms just won't grow still rocking 16.25 in arms man hoping to have 16.75-17 by the end
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Nice tats too...arms will get there man. You've got a nice base to work with. We all have those stubborn parts that just won't pop off like we want.
 
kboxer7 said:
Nice tats too...arms will get there man. You've got a nice base to work with. We all have those stubborn parts that just won't pop off like we want.
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Thanks bro, I'm trying my biggest problem is my biceps are just thin it looks like , when looking straight at the mirror they look like strings hanging from my sleeve and I kind of have unreachable goals for triceps lol I want to be able to close grip 405 with no problem might be a little unrealistic
 
thanks- but its not that hard- Alpha1agreda
WAF can add to this because he gave me some great advice, along with many, many others so hopefully others will chime in.

Wrists/Forearms, Triceps, Biceps and traps (calves and abs) require special attn. Why? because we use these muscles everyday. Work them too hard or too frequent, they will get strong, but wont grow in the sense that we want them too. Ignore them completely and the complete opposite.

These muscle groups require special attn. I remember days of just doing curl after curl and pull downs and couldnt figure out what i was doing wrong. Its not the frequency or the weight; its the form. A form without the mind to muscle connection. anyone can curl a db but doing the correct way isnt hard. What is actually hard is thee things- checking your ego at the door, can you tolerate the pain you will inflict on that muscle and can you go thru the entire motion will thinking about what you are doing?

Pretty easy right- so lets get started
If you are doing a seated concentration db curl, odds are you are leaning over, elbow at the inner thigh and you curl away.
The correct way
you should not be leaning over, you should be leaning actually back a little, and your arm should be brought down in the same momentum as it comes up. When you reach the top (peak) you should be squeezing/contracting and then releasing.

take a seat, arms at your side and no wgt just pretend you have db in your hands and do some curls- as you normally do a few, up and down

now, take a minute shake that out- start over this time, arms at your side, (if you wish to supinate you can later but not for this) palms facing out
1-curl up, keeping your grip loose, not too tight
2-as you curl up, count 1
3- youll be at the top and flex/contract- this is when you tighten your grip- then release the grip
4-lower the arm, 1 count then do the next arm

do 6 reps of this. I bet your arm feels a little pumped now. When you do bi's next time, do this with 20 lbs 13 reps 3 sets.
keep your head phones on, focus on that movement, do not worry about the wgt or other people-

Bent over single arm db gravity curls-
I took this from Arnold, not Rich Piano- lol
this is your concentration curl- this works only if you have the feeling of contracting your bicep. If not, you will cheat and start swinging the wgt up and down.

DB on floor- start with 20- we want reps here
I like to do this near a mirror away from other people, either bent over hand on a knee, back bent so there is no tension on your hams or lower back- you can also use a chair. keep the knees bent, remember, any off feeling will cause you to cheat- once you get this down, you will love these. this is almost like a db row position

starting postion is arm straight. grab the wgt and curl up, keep the wrist loose until you get to the contraction and tighten and squeeze. loosen and release.
DO NOT- start swinging the wgt up towards your chest, (that will come in later on for cheats, will do you no good now).
If you feel your swinging too much, stop and regroup. this will help to focus on that peak.

when you arm is spent and burning, then throw a few forced reps up. Just remember, keep control of the motion going down on the neg.
each part of these curls counts as 3- Upwards, contraction, lowering. If you skimp out on any of these, well you get the idea.

more tomorrow
 
Definitely trying those on Sunday which will be next back/bicep day , but completely honest when it comes to curls I've never been one to worry about weight unlike everything else I think I might be hitting them too hard and too often specially because I've always said I got the strength but the size just isn't there I'll cut down to only hitting them after chest/back , and I can also say mind muscle connection and form is always there in at least the first 75% of each set, but will keep these things in mind and make sure to do everything even better through out the remainder of the cycle, also might be a little of a genetic disposition started out with like 9 in arms no joke lol
 
Alpha1agreda said:
Definitely trying those on Sunday which will be next back/bicep day , but completely honest when it comes to curls I've never been one to worry about weight unlike everything else I think I might be hitting them too hard and too often specially because I've always said I got the strength but the size just isn't there I'll cut down to only hitting them after chest/back , and I can also say mind muscle connection and form is always there in at least the first 75% of each set, but will keep these things in mind and make sure to do everything even better through out the remainder of the cycle, also might be a little of a genetic disposition started out with like 9 in arms no joke lol
Click to expand...

lol- ok ill throw some tri up as well- we all had 9" arms dont worry
 
Invalid Link Removed just so you guys know how serious the 9" arms were lol around 2010 I thought I was cool with my first tattoo cuz I was the only high school kid with one haha
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This ones 2012 as you can see , no difference haha I get such a laugh from these pics
 
Great chest day this morning focus and intensity were there , also the andro gods must have heard my complaints , I threw on my favorite chest day shirt this morning and usually there's a little room on the sleeves before I work out and then my pump gets the sleeves hugging, today when I put the shirt on (right after waking up before anything) the sleeves where wrapped tight around my arms like if I woke up with a pump , also last night me and my girlfriend ran into some family that we haven't seen in a while and her 10 year old cousin said to her "Alex got so big he looks like the hulk" lol definitely taking that compliment idc if it's a 10 year old hah. On to the workout
Decided to warm up with some cable flys
Just 3 sets 30x12
Bench
135x11 185x 9 warmups
250x8 250x6 250x8 225x6 205x9+2
Inc db
90x9 90x9 90x8+2
Db fly
35x9 35x9 35x9
Cable triple set flys
High/mid/low
50x9/3/3
30x9/9/3
30x9/9/9
Machine bench press (3second reps)
150x10 150x9 150x9+9(faster after rest pause)
Triceps
Close grip press
135x9 135x9
Cable Push downs
200x9 200x9 200x8 125x11+3
Overhead tricep ext
90x11 90x11 95x9 95x9+2
Lying cable tricep extension
100x11 100x11 100x9+4
Bodyweight dips
9 9 9
Then hit a mile on the treadmill 9 minutes
And when I was going home my dad asked if I wanted to play with some power tools to which answered hell yes! Haha so I spent some time outside cutting up a fence to put on the patio worked up a sweat there too.
And just a note don't know if it's the andros but could very well be , got some pretty bad road rage today (that's roAd not to be confused with roId rage) I was driving and I almost caused an accident and a bunch of 18 year old looking kids started pointing like wtf until i opened the door and yelled at them to move out of my way to which the driver shook his head yes and sped off , I was ready to snap some necks , and it was originally my fault normally I'm not that quick on the trigger but got ticked off too easy there lol
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The fence I put together incase anyone cares lol
 
Just to talk a little about the diet, had a long day and was out most of it , did more IIFYM on most meals while still keeping it clean , pre and post workout meals still the same ,eggs and toast for breakfast instead of oatmeal and liquid egg whites, chipotle for lunch then a chicken sandwich with fruit for second lunch and sushi for dinner with the ol lady, I try to keep carbs under 15g for dinner so I just had some sashimi and a eel hand roll , it's ok to change it up sometimes as long as you keep it clean and are aware of what you're eating , life's gotta be enjoyed too specially if you have no plans to compete anytime soon like myself , I have been little stricter with my diet most of the time this year because my main goal for the year is to get to the point where I could compete if I decide to next year , it's definitely something I want to do in the future but I know I have a lot of work to do to get to that point . That being said ... I'll admit that frozen lemonade from chick fil a may have taken it over the top a little but it was worth it , until it was over lol Invalid Link Removed sushi dinner
And also since I mentioned earlier my favorite chest day shirt it pretty much does this once I get that pump going Invalid Link Removed
 
Alright back bicep day today, felt great originally the plan was to go to this awesome gym that's like 30 minutes away but has everything you need to have a great workout , we drove there and they didn't open for another hour so we just went back to our regular gym , 5-8 rep range same workout as last time but drop sets today. Been focusing a lot more on the movement and less on weight and it's been going pretty good , great pump today . Also threw in some tbar rows 6 plates for 6-8 good clean reps and then some pull ups too. Also threw in smith_69 floor curls and felt pretty good all bicep exercises where slow and focus on contraction. Scale this morning said 195 so weights still going up. Still no sides to speak of besides maybe a little more rage and more size but really looking forward to the next few weeks since it should be starting to really kick in now
 
Also will probably take a rest day tomorrow get some extra sleep in and it will only be my second rest day on cycle so it might be borderline necessary , also who wants some more noodz might post some update pics tonight
 
Power tools turn me on..
 
smith_69 said:
thanks- but its not that hard- Alpha1agreda
WAF can add to this because he gave me some great advice, along with many, many others so hopefully others will chime in.

Wrists/Forearms, Triceps, Biceps and traps (calves and abs) require special attn. Why? because we use these muscles everyday. Work them too hard or too frequent, they will get strong, but wont grow in the sense that we want them too. Ignore them completely and the complete opposite.

These muscle groups require special attn. I remember days of just doing curl after curl and pull downs and couldnt figure out what i was doing wrong. Its not the frequency or the weight; its the form. A form without the mind to muscle connection. anyone can curl a db but doing the correct way isnt hard. What is actually hard is thee things- checking your ego at the door, can you tolerate the pain you will inflict on that muscle and can you go thru the entire motion will thinking about what you are doing?

Pretty easy right- so lets get started
If you are doing a seated concentration db curl, odds are you are leaning over, elbow at the inner thigh and you curl away.
The correct way
you should not be leaning over, you should be leaning actually back a little, and your arm should be brought down in the same momentum as it comes up. When you reach the top (peak) you should be squeezing/contracting and then releasing.

take a seat, arms at your side and no wgt just pretend you have db in your hands and do some curls- as you normally do a few, up and down

now, take a minute shake that out- start over this time, arms at your side, (if you wish to supinate you can later but not for this) palms facing out
1-curl up, keeping your grip loose, not too tight
2-as you curl up, count 1
3- youll be at the top and flex/contract- this is when you tighten your grip- then release the grip
4-lower the arm, 1 count then do the next arm

do 6 reps of this. I bet your arm feels a little pumped now. When you do bi's next time, do this with 20 lbs 13 reps 3 sets.
keep your head phones on, focus on that movement, do not worry about the wgt or other people-

Bent over single arm db gravity curls-
I took this from Arnold, not Rich Piano- lol
this is your concentration curl- this works only if you have the feeling of contracting your bicep. If not, you will cheat and start swinging the wgt up and down.

DB on floor- start with 20- we want reps here
I like to do this near a mirror away from other people, either bent over hand on a knee, back bent so there is no tension on your hams or lower back- you can also use a chair. keep the knees bent, remember, any off feeling will cause you to cheat- once you get this down, you will love these. this is almost like a db row position

starting postion is arm straight. grab the wgt and curl up, keep the wrist loose until you get to the contraction and tighten and squeeze. loosen and release.
DO NOT- start swinging the wgt up towards your chest, (that will come in later on for cheats, will do you no good now).
If you feel your swinging too much, stop and regroup. this will help to focus on that peak.

when you arm is spent and burning, then throw a few forced reps up. Just remember, keep control of the motion going down on the neg.
each part of these curls counts as 3- Upwards, contraction, lowering. If you skimp out on any of these, well you get the idea.

more tomorrow
Click to expand...

There's quit alot you can do for arm growth but for some it's alot harder to put on size than others. Some else you can look at are FAT GRIPS a friend of my is having great success with them. But overall i find rep speed and form to be most crucial, concentrating on heavy weight will make you incorporation secondary muscles and take away from the targeted area.
 
WAF said:
There's quit alot you can do for arm growth but for some it's alot harder to put on size than others. Some else you can look at are FAT GRIPS a friend of my is having great success with them. But overall i find rep speed and form to be most crucial, concentrating on heavy weight will make you incorporation secondary muscles and take away from the targeted area.
Click to expand...

Always looked at fat grips but thought they were mostly for forearms , I focus a lot on biceps and triceps going slow and steady specially on machines and cables I try to count to 3 both up and down but they're just my weaker spot , I've even tried using occlusion training got great pumps but didn't really gain much size might give them another shot too
 
Invalid Link RemovedInvalid Link Removed a couple progress pics as I'm 3 days in to the third week definitely feeling bigger and fuller scale shows a growth as well (187-189lbs in the am 193 in the pm before starting and now 195 in the am and 199 just 10 seconds ago) feeling pretty good , people commenting on size gain, enjoying the run and trying to get the best out of it

Edit: that's my girlfriends stuff in the bathroom (we live together) just had to let that be known lol
 
Also got to add , halfway through week four I will add the epi so I think that will help really dry out towards the end of the cycle and I will slightly drop carbs from 320-275 and then weeks 6-7 might drop them even down to 225 to see if it helps me get lean too with the new mass , if I haven't gained enough then I will just keep carbs at 275 and then just add some ECY to pct to help cut out the extra fat and more energy if necessary , let me know if you guys have any comments on that too as I'm just thinking of doing it like that not yet confirmed
 
[QUOTE

Edit: that's my girlfriends stuff in the bathroom (we live together) just had to let that be known lol[/QUOTE]

yea the tampax next to the speed stick deodorant was thrown me off

lmao
 
smith_69 said:
[QUOTE

Edit: that's my girlfriends stuff in the bathroom (we live together) just had to let that be known lol
Click to expand...

yea the tampax next to the speed stick deodorant was thrown me off

lmao[/QUOTE]

Sh1t you caught me, Truth is I'm just trying to be prepared incase I don't pct correctly lol
 
you look like your leaning out alot or it was really ****ty lighting on your first pics. Just my opinion i know your already on this, but if you concentrate on the front delts and arms it will really come together. Chest and traps are looking good. Maybe throwing another arm day in the week will pay off. Try doing some hammer curls with rope attachment to build up the outer bi's and forearms. Start with your thumbs pointed inward towards themselves like a chinese thumb trap, then finish with your thumbs pointed outwards. Don't go to heavy just concentrate on form and rep speed, then gradually increase the weight once you feel comfortable with it. Wish i had abs that tied in like that, but unfortunately after a fight with broken ribs and getting stabbed makes mine look a lil weird. Good progress keep it up!
 
WAF said:
you look like your leaning out alot or it was really ****ty lighting on your first pics. Just my opinion i know your already on this, but if you concentrate on the front delts and arms it will really come together. Chest and traps are looking good. Maybe throwing another arm day in the week will pay off. Try doing some hammer curls with rope attachment to build up the outer bi's and forearms. Start with your thumbs pointed inward towards themselves like a chinese thumb trap, then finish with your thumbs pointed outwards. Don't go to heavy just concentrate on form and rep speed, then gradually increase the weight once you feel comfortable with it. Wish i had abs that tied in like that, but unfortunately after a fight with broken ribs and getting stabbed makes mine look a lil weird. Good progress keep it up!
Click to expand...

Thank you bro, lighting is pretty similar main difference is I took these myself and my girl took the first ones but yeah I actually just added an extra arm day starting last week so I'll keep that going and will definitely add in the rope hammer curls also going to start doing some reverse grip incline for the upper chest and I'll add in some front raises on shoulder day, appreciate the help bro!
 
Actually rested today, it sucked, but then decided to go to my favorite nutrition store (the 3 employees make up 75% of my friends list) and was talking to them about how I need something strong for pre workout I'm getting bored of everything so after my cycle I will stay off pwo for a month also clean out my receptors . So we were discussing a couple options to take until then and was thinking about mesomorph bang and then I asked for something that will really crack me out of my skull and he just said ok we're done here you guy take this Invalid Link Removed skeptical I looked up reviews before buying and when this is the first page that pops up you give the cashier whatever kind of currency you have in your pocket and you walk out Invalid Link Removed
No regrets will try tomorrow and let you know
 
Shoulder day today !
Woke up, 194.9 on the scale so still pretty good , tried out the Miami night and first thing I noticed is as soon as I poured it in like 6 oz of water it dissolved completely on its own , turned into a carbonated drink , this was pretty cool didn't shake it once and it was completely dissolved and tasted pretty good too , as for the stim effect it was pretty much on point would definitely like some more focus and pump with it but would not recommend for anyone sensitive to stims if it's strong enough to get my heart racing then it's too strong for any one who doesn't like to get "cracked out"
The workout (5-8 rep range +drop sets )
Switched db shoulder press for seated barbell presses and felt pretty good
45x15 95x12 warmups
135x8 155x5 155x5 155x3+95x5
Upright rows
95x8 115x7 135x5+95x5
Bent over rear delts
30x8 30x8 30x8
Cable rear delts(superset)front raises
50x8/40x10 50x8/40x10 50x8+30x10/40x10
Machine overhead press (3seconds down 3seconds up)
70x8 70x8 90x6+70x5+50x5
Dips
8 10 10
Shrugs
225x8 warmup
315x8 365x8 365x6 315x8+225x8+135x8
Db shrugs 90x8 90x8 90x6+65x5
That was that, only thing is I wish I would have gone heavier on the barbell presses
 
Was feeling a little extra savage for lunch so threw some bloody goodness on the stove for a whole 2 minutes to replace lunch time shakeInvalid Link Removed you know I keep it extra medium rare , hold the medium just straight bloody
 
Ok sides may be kicking in , gave it the benefit of the doubt till now. The last 3 days it's been hard to not be a d1ck to everyone , well harder then usual, and I'm just not in the mood to deal with anyone's crap or even do anything if I didn't have to work I'd probably be sitting at home not doing squat , thinking I'll go get a natural test booster to see if that helps , any other suggestions ?
 
Need some suggestions should I just add in some yohimbe for energy and libido or , my boy told me to hop on AIT ; I've used before in pct from Sarms and got the job done but idk if I should use it on cycle cuz of the milk thistleInvalid Link Removed
 
Alpha1agreda said:
Ok sides may be kicking in , gave it the benefit of the doubt till now. The last 3 days it's been hard to not be a d1ck to everyone , well harder then usual, and I'm just not in the mood to deal with anyone's crap or even do anything if I didn't have to work I'd probably be sitting at home not doing squat , thinking I'll go get a natural test booster to see if that helps , any other suggestions ?
Click to expand...


just a side question, but have you thought about LJ?
 
Ok busted my a** through today's workout and got a great pump . But the lethargy is real , more then likely it's because it's my first cycle but I'll push through it , the workout was godly though I enjoyed every second of it , tried turning the tiredness into rage and it kind of helped
Arms
Lying skull crushers/close grip
65x8/135x8 65x8/185x8 65x8/185x8 90x8/185x4+65x5/135x6
Pull down rope/bar
155x8/8+140x5/5+110x5/5+65x8/8
155x8/8+110x5/5+80x6/6+50x8/8
Dips machine 5 sec hold/kickbacks
90/25x8/8 x3
Curls middle/wide grip
45x8/8 warmup
65x8/8 x3
Incline curl/db curl
30x8/6 30x8/5 30x8/5
Rope hammer curls/ hammer curls
50/30x8/8 65/30x8/8 65/30x10/8
Machine preacher
90x8+80x4+70x4+60x4+50x6+40x5+30x4
50x8(5 second reps) x2
Invalid Link Removed love pumps that get me at 17in, definitely a skin tearing feel
 
Another workout in the books.
Woke up felt rested (knocked out cold last night at about 9:45 and didn't have to wake up till 5) had a chocolate rice cake with pb and a banana , walked my dog sipped on my pwo and got to the gym feeling good . There was a level of focus today that each rep was organized and felt great form.
135x15 225x5 warmup
275x5 265x5 265x5+185x5 185(plus the 30lb band)x8
Inc bar
185x8 205x5 185x6+135x5
Flat fly
40x8 40x6 49x5+25x5
Cable fly
50x8 50x8 50x8+30x5
Machine chest press 5 second reps
90x8 90x8 90x8+70x8
Tricep push down
155x8 warmup
245x4 245x4 200x8 200x6+95x8
Overhead tricep ext barbell
115x7 115x6 115x5+65x7
Lying cable tricep extension
125x8 125x8 125x8+65x8
Pump was great wearing a baseball tee today and the sleeves were stretching and chest and traps looked massive all around good workout
 
And a small cycle update , Sunday Monday and Tuesday I felt like crap didn't want to do anything but sit at home , coulda fallen asleep at work if it hadn't been so busy. After work tried keeping quiet to top it off because I didn't want to be a d1ck to my girl or family and every little thing was pissing me off. Was thinking about dropping the dose , but then decided to give something else a shot, instead of dosing 2 caps am 1 cap pm I spread it back out yesterday through out the day and feel much better still had a little lethargy feeling an hour after lunch but grabbed a small sugar packet and ate it and the insulin response helped me jump back real quick, today I actually feel back to normal. Not putting on size how I'd like to but definitely getting a recomp effect , which I don't mind too much but would like to put on more size as that's the goal calories are at 3,845 so maybe I'm eating too clean lol but adding for now an extra piece of fruit with breakfast and if scale still dosnt move by next Wednesday I'll add in maybe some more carbs as soon as I wake up and more protein before bed . Definitely feel a cheat meal coming tonight or tomorrow , and great news here noticed my first abdominal vein today! I was starting to think I just didn't have any in the area lol it's small but it's there , but definitely much more visible veins in my arm too besides that not much else going on hoping scale starts moving again as tomorrow will be the 21st day
 
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