The Swede's Transformation Log

theswede

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Let's face it, 2020 has brought us with physical, psychological and spiritual challenges like never before. COVID, lockdowns and isolation has put many folks into a routine of laziness, depression and emotional despair. And to be honest, I am guilt as charged. So it's time to dust off the gym bag, lace up the chucks and get back to it.

This log will focus on my training, nutrition, supplementation and gear usage. Additionally, there may be some recreational usage like psychedelics thrown in the mix. Just information sharing really in hopes that someone on here can learn from my success, failure and experiments.

I'm kicking off the log today with my first true workout back in the gym, and will proceed to make things truly official tomorrow after I get a bodyscan, weight myself and post some "befores." And then I will try and post daily workout logs, weekly progress pics and 30 day bodyscans.

Anyhow, enjoy and thanks for checking out my log!

Chest and Tris – Wednesday, December 30, 2020

Barbell Bench Press
185 x 11, 9, 6

Dumbbell Incline Press
45 x 12, 10, 12, 10

Pec Deck Machine
115 x 11, 8, 8, 8

Dips (Bodyweight)
8, 7, 7, 6

Skull Krushers
70 x 8, 8, 8

Triceps Pushdown (V– Handle)
57.5 x 12, 10, 10

Triceps Pulldown (Reverse Single Grip)
15 x 8, 8, 9

Notes:
Slammed a scoop of Total War and a scoop of Extend around 0500 and was warming up by 0520. Felt energized from the pre, felt strong at the beginning of the workout but felt pretty gassed by the time I hit dips. Guessing I weight somewhere between 220 and 230 lbs, probably sitting around 20-25% bodyfat, will confirm tomorrow after the bodyscan and fitness assessment.
 
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theswede

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Taking inventory of my supps, what I have and what I need:

Have:

Redcon1 Total War Pre
Scivation XTend BCAA
Met-RX Creatine
Optimum Nutrition Multi
Simple Truth CoQ10
Solaray Vitamin D (5,000 iu)
Solaray Zinc/Copper (50mg/2mg)
Nature Made Magnesium (250 mg)


Need (AND LOOKING FOR RECOMMENDATIONS):

Fish Oil
Glutamine

And inventory of gear:
Trestolone Acetate (100mg/ML) – roughly 35 MLs
MA Research Raloxfine – 50mg/ML – 29 MLs
MA Research Aromasin – 25mg/ML – 30 MLs
MA Research Prami – 2.5 mg/ML – 30 MLs

Potentially Need:
Epistane or EpiAndro
MK677

Thoughts?
 
theswede

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So, the bodyscan was interesting to say the least. I’m way fatter than I thought. I had pegged myself at like 22% body fat. Turns out I’m 28%. Completely shocked and disappointed I let myself get this way to be honest.

I guess my plans have changed too, as there’s no need to bulk or recomp. The whole idea of recomping on trestolone and maybe throwing some epiandro or epistane in the mix is a pipe dream.

There is only cutting. And cutting hard until things get under 20%. And then cutting some more. I guess you reap what you sow, and I’ve got a lot of Ben & Jerries that I sowed this year!

Oh well, I’m currently throwing my frustrations at back and bis. I’ll post the workout and more on my plan here in a bit.
And “before” pics are coming tonight, just have to manacape a bit first.
 
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Humbl3

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So, the bodyscan was interesting to say the least. I’m way fatter than I thought. I had pegged myself at like 22% body fat. Turns out I’m 28%. Completely shocked and disappointed I let myself get this way to be honest.

I guess my plans have changed too, as there’s no need to bulk or recomp. The whole of recomping on trestolone and maybe throwing some epiandro or epistane in the mix is a pipe dream.

There is only cutting. And cutting hard until things get under 20%. And then cutting some more. I guess you reap what you sow, and I’ve got a lot of Ben & Jerries that I sowed this year!

Oh well, I’m currently throwing my frustrations at back and bis. I’ll post the workout and more on my plan here in a bit.
And “before” pics are coming tonight, just have to manacape a bit first.
Subd
 
theswede

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Update and New Plan

What a bummer, 28% body fat. Anyway, not gonna dwell on it. I’m gonna to focus on getting my ass in shape and burning this **** off! See the attached PDF if you are interested in the specifics of the scan.

I’m going to keep my lifting plan, but add in cardio after each session. Probably start wit 15 minutes and take it from there (yes, I’m that out of shape). And then hit some HIIT (see what I did there) on the off days.

As to diet, the most important component, I started Keto essentially right after my body scan and workout by having a chicken and apple salad. And I’m cooking steaks and broccoli for the wife and kids right now. I know Keto might be frowned on by some, but I did it years ago and I noticed two things right off the bat: It helped me shed some unwanted water weight from dirty food; and it helped me retrain my brain and tastebuds to reduce cravings for all the Ben & Jerrys. I’m going to follow a carb cycling approach, essentially by adding some fruit on my workout days and removing it on the my off days. I mean, who doesn’t love strawberries and blackberries right after a workout?

My totals will land at 2,278 calories, with 124 g protein, 28 g net carbs and 198 g fat. I figured this will allow me to ease back into the swing of things, get some good nutrition, and see how I feel after 30 days.

Additionally, I’ll be taking the multi, a fish oil, the dailies (D, Zinc, Magnesium, CoQ10) along with some creatine and glutamine. I’ll keep hammering the Total War pre for now, and when that’s up, make a move to a dedicated fat burner and some other fat loss related goodies. I wish I could do that now, but you know, money and all. Been talking to @Rocket3015 and I think I’ll hit up True Shred and Alpha Lean-7 to get some crazy fat loss support underway. Also, been talking to @Hyde and it seems pointless to A) take gear when I’m fat. And B) take trest ace on a hard cut. So I'm thinking I’ll save this for later, maybe when I’m down to 18% or less.

Oh yeah, can’t forget to post today’s workout:

Back – Thursday, December 31

Lat pulldowns (neutral grip)
60 x15
70 x 8, 7
60 x 7

Deadlift
135 x 5, 5, 5

Lat pulldowns (close grip)
50 x 15
60 x 10, 10

Seated Cable Rows
85 x 15
100 x 15, 10

Dumbbell Shrugs
60 x 15, 15, 15

Hammer Row
45 x 10, 10, 10

Back Extensions (bodyweight)
8, 8

Felt pretty good today, some stamina is slowly coming back. The deads felt super weird, maybe because I haven't deadlifted since last February. And I tweaked my back this summer. Will slowly add weight to these.

Anyhow, goodnight!
 

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Sean1332

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It always sucks finding out your bf % is higher than you think. I always just assume I'm a few % higher than I think I look.

As for the diet: if keto helps you adhere to a deficit then do keto. If you find yourself struggling on it then don't overly restrict yourself. Just my 2c.
 
theswede

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It always sucks finding out your bf % is higher than you think. I always just assume I'm a few % higher than I think I look.

As for the diet: if keto helps you adhere to a deficit then do keto. If you find yourself struggling on it then don't overly restrict yourself. Just my 2c.
Thanks for the feedback man! Certainly means a lot to have someone of your stature weighing in. I will probably only do keto for 30 days or so to be honest. I will be testing my blood sugar too to see how’s that’s doing as we all know 28% body fat has health issues. And I’d like to “reset” my insulin sensitivity too. I think after that 30 days, if I’m feeling good and seeing results, I’ll either stay on keto or move to a more traditional diet with carbs.

Thanks again and Happy New Year!
 
theswede

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It always sucks finding out your bf % is higher than you think. I always just assume I'm a few % higher than I think I look.

As for the diet: if keto helps you adhere to a deficit then do keto. If you find yourself struggling on it then don't overly restrict yourself. Just my 2c.
Thanks for the feedback man! Certainly means a lot to have someone of your stature weighing in. I will probably only do keto for 30 days or so to be honest. I will be testing my blood sugar too to see how’s that’s doing as we all know 28% body fat has health issues. And I’d like to “reset” my insulin sensitivity too. I think after that 30 days, if I’m feeling good and seeing results, I’ll either stay on keto or move to a more traditional diet with carbs.

Thanks again and Happy New Year!
 
theswede

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Legs – Friday, January 1, 2021

Man, it felt good to get up and smash some weight today! Ring in the New Year right and all! Went fasted, just preworkout and some BCAAs.

Leg Press
90 x 15, 15, 15

Lying Leg Curls
80 x 12, 11, 12
Superset w/
Leg Extensions
115 x 15, 15, 15

Standing Cal Raise Machine
140 x 15, 15, 13

Lunges (Bodyweight)
6, 10, 10

Seated Calf Raises
90 x 15, 15, 14

Hip Abductor
90 x 15
100 x 15
110 x 15

Hip Adductor
90 x 15
100 x15
110 x15

Hanging Leg Raises
8, 8, 8

Standing Calf Raises (Bodyweight)
25, 25, 25

Went to Salsaritas immediately after and smashed a keto bowl: Steak, lettuce, jalapenos, guac, queso and sour cream. It was legit! About to hit the road to go see my mom, so will snack on some cheese and beef sticks during the drive. Think we are having salmon and greens for dinner.

Happy New Year everybody!
 
theswede

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Morning everybody! Man, had the worst headache yesterday! Figured it was the beginning of the keto flu.

Woke up and had some eggs and bacon at our hotel, along with some coffee and copious amounts of salt. Feel way better! Going to hit shoulders later today and walk on the treadmill for LISS later too. **** 28%! I’m gonna be 20% in no time, trying to make it a goal to be at 20% by April 1!
 
TheMrMuscle

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Yeah man be sure to get your electrolytes so you dont feel like that again!
 
theswede

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19FE87FD-BB9E-45E4-9E1E-1DECD0CC61ED.jpg


When your schedule got jacked and you don’t give AF about looking “trendy” in the gym. Hitting boulders in the hotel gym, their dumbbells go up to 50 lbs so it should be good.
 
theswede

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Shoulders, Bis, – January 2
Man, what a good workout tonight! We came to see my mom and things we just all over the place, so I wasn’t even sure if I’dd get a workout in. Don’t get me wrong, we had a blast, and my little girls love spending time with her.


After a day of fun, we took the girls to the pool so I got some cardio in swimming with them on my back and throwing them in the air and all that.

So once we got them back in the room and bathed, I headed down to the gym for a dumbbell should and bis workout. Things felt good, really good.

OverHead Dumbbell Press (Standing)
50 x 10, 10, 9, 7

Lateral Raise (Dumbbell)
30 x 8, 8, 8

Front Raise (Dumbbell)
25 x 8, 8, 8

Hammer Curls
35 x 10, 10 10

Upright Row (Dumbbell)
25 x 12, 12, 12

Concentration Curl (Dumbbell, On Incline)
20 x 10, 10, 10, 10

Notes: Granted this wasn’t a long workout with lots of fancy sets, but the pump was strong. And I was bumping spam Deadmau5, been on a big kick of his lately.

We are driving back home tomorrow so I probably won’t be hitting the gym. I’d like to say I’d do some cardio when we get back home, but I’m not going to stress out as we still have to grocery shop for the week and do some chores before Monday.

Hope everybody is having an awesome New Year!
 
theswede

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Well, here are the "before" photos. Can't say I'm thrilled at all, and it's amazing how you look so much better in your head. So this is what a 28% bodyfat dad bod looks like. **** this, I'm more motivated than ever to cut up!

Any feedback is appreciated.
 

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19FE87FD-BB9E-45E4-9E1E-1DECD0CC61ED.jpg


Enjoying a late night snack of some brats, kraut and lowenserf mustard. Keto isn’t that bad really!
 
theswede

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Chest, Tris – January 4, 2021

Barbell Bench
185 x 12, 7,7

Incline Dumbbell Bench
45 x 13, 12, 12, 12

Pec Deck
115 x 11, 11, 8, 9

Dips (Bodyweight)
8, 8, 7, 7

Skull Krushers (Camber Bar)
70 x 12, 7, 7

Tricep Pushdown (V-Bar)
60 x 10, 10, 10

Tricpes Pulldown (Single Reverse Grip)
20 x 8, 8, 10

Notes: Can't seem to move up in weight on bench, seems like I've been stuck at 185 since I got back into the gym two weeks ago. It's weird because I used to bench 225 like it was easy. Oh well, that's what I get for letting myself turn into a fatty.

Also, @puccah8808 I wore my American Flag Rexkwondo pants! I know you're a patriot so I figured you like these!
 

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Segansational

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Subbed to follow along. Don't get yourself down, we all get into a slump now and then. Good luck on the cut!
 
theswede

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Took some “before” back shots, no pump. And some legs. Don’t know what I’m doing lol!
IMG_0069.JPG
IMG_0070.JPG
IMG_0072.JPG
IMG_0073.JPG
 
theswede

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Back, Bis – January 5, 2021

Lat Pulldowns (Neutral Grip)
60 x 15, 14, 12, 12

Reverse Pec Deck Machine
115 x 10, 8
110 x 8, 7

Lat Pulldown (Close Grip)
60 x 10, 8, 9, 7

Barbell Shrug
135 x 15
155 x 15
175 x 8, 8

Hammer Rows
55 x 12
65 x 12, 11, 10

Back Extensions
9, 9, 10

Seated Cable Row (Close Grip)
100 x 15, 15, 8, 10

Barbell Curl
70 x 10, 10, 8

Dumbbell Curl
35 x 12, 8, 8

Preacher Curl Machine
45 x 12, 10, 8

Notes: Felt pretty gassed today, didn't sleep well at all last night so that probably had something to do with it.
 
theswede

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IMG_0078.JPG


Got a late start today! But that’s still better than this exact day a year ago, which is when I did NOT work out and probably ate like ****. Here’s to new beginnings!
 
theswede

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Legs – Wednesday, January 6, 2021

Leg Press (Single Leg)
90 x 15
115 x 10, 10, 10

Trap Bar Deadlift
235 x 6, 8, 6

Lying Leg Curl
55 x 15
85 x 12, 12

Leg Extension
125 x 15, 15, 15

Standing Calf Raise Machine
140 x 15, 15, 15

Seated Calf Raise Machine
90 x 15
115 x 12, 12

Notes: Woke up super late, holy smokes! I went to bed around 10:30, woke up at 1:00 am for some reason and was lying awake most of the night and probably fell back asleep around 4:40, so I think I hit snooze at 0530 several times. But any workout is better than no workout!
 
theswede

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General Progress Update: I had previously mentioned the idea of dropping the Trest. Yeah, well, that didn't happen. I pinned 25mg on Monday and Tuesday. I guess my logic is since I'm going in a pretty decent deficit, the Trest will help preserve what little muscle I have. I've also been dosing 50mg Ralox and 12.5 Aromasin every day as well to ward off any gyno issues.Who knows, this could be a great idea or a really dumb idea, but I'll dump the dose way down if I start feeling any issues.

Also, looking at getting a assault bike and ergometer for the garage too so I can build out my cardio base.

As to nutrition, I'm not feeling as gassed as I thought I would on a keto/low card diet. Maybe it's too early to tell? I do have a consistent headache everyday that seems to get better after slamming some salt. Anyhow, going to go ahead and schedule my next bodyscan so I will have a 30 days comparison from my previous scan.

Feeling motivated and excited to keep going.
 
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theswede

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General Update: Completely slept in today, guess not sleeping but 2 hours the night previously caught up with me. Feeling flat. Very flat. Am going to hit shoulders tonight. Will provide a more thorough update then.
 
theswede

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Shoulders, Arms – January 7, 2021

Ended up heading to the gym this evening and had a pretty strong workout.

Seated Dumbbell Shoulder Press
50 x 12, 10, 8, 8

Lateral Raise
30 x 8
25 x 10, 10, 7

Front Raise
25 x 10, 10, 10

Reverse Fly Machine
100 x 10, 10, 10, 10

Preacher Curl Machine
45 x 15, 15, 13, 12
Superset w/
Dumbbell Triceps Extension (Single Arm)
30 x 12, 12, 13, 12

Bicep Curl (Seated)
35 x 10, 8, 8
Superset w/
Triceps Pushdown (Rope)
60 x 15, 13, 8

Dumbbell Shrugs
60 x 15, 15, 15

Notes: Ditching the Total War for a bit as I've been getting killer headaches ever since I started taking that. I took a scoop of my wife's preworkout, basically way less caffeine but still some of the same ingredients like Citrulline Malate, Beta Alanine, Arginine, etc. I also took 6mg of Cialis for the pumps. Sure enough, towards the end of the workout, I got another headache.
It's almost like a deep throbbing. Guess I'm going to skip all pre's tomorrow and dose 6mg Cialis again. If I don't get a headache, it's something to do with the ingredients in the pres. If I do get a headache, then well, I guess I'll just drink water preworkout lol.
 
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theswede

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Morning Workout: Forearms/Grip Strength – Friday, January 8, 2021

Dove into some Captains of Crush grippers I had in storage, had to say it was fun to get back to this as it's been a couple of years since I focused on grip strength.

Guide (60 lbs) x 5, 10, 15

Sport (80 lbs) x 5, 10, 15

Trainer (100 lbs) x 5, 10, 15

.5 (120 lbs) x 5, 10, 15

#1 (140 lbs) x 5, 5, 5

This is fun, I'm going to buy the #1.5 and the #2 and keep doing this every week moving forward.
 
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theswede

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Evening Workout – Legs – January 8, 2021

Leg Press (Single Leg)
115 x 15, 15, 15
Superset w/
Standing Calf Raise Machine
180 x 12, 12, 12

Lying Leg Curls
85 x 15, 12, 9

Leg Extensions
130 x 15, 15, 15

Seated Calf Raises
140 x 12, 12, 12

Hip Abductors
130 x 15, 15, 15

Hip Adductors
130 x 15, 15, 15

Felt kind of depleted today, like I had no gas in the tank. Maybe because I did legs like 60 hours prior and hadn't recovered enough? Anyhow, I pretty much kept the weight the same on most lifts like the leg press and curls, but I bumped up pretty substantially on my calves because they're baby calves and I gotta make them grow! Also, the leg extensions felt good, I'll definitely keep adding weight on this and until I can't do but 10-12 reps on my first set.

Gonna take a hot bath tonight to soak and hopefully get some good shut eye and I want to hit chest and back tomorrow, superset style.

Also, the Trest Ace is going well so far. Today was my fifth pin of 25mg, along with 50mg of Ralox and 12.5mg of Aromasin. I don't feel any activity in my nips, so that's good. I feel swolen though, like eternally pumped. My wife told me last night that I was looking way more "stacked" so that's always a good feeling when someone compliments you.

I also played around with the cialis dose today, took 15g preoworkout. My calves were showing some baby veins, so that's fun. Will dose some more tomorrow and see how pumped I get when I hit chest and back. Also, I did not take a preworkout today and really didn't notice any symptoms of headaches like I have all week. I will be looking for a stim free preworkout to try, really wish Daft Pump was ready for sale @ZOO.

Anyhow, hope everybody has an awesome Friday night!
 
theswede

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General Update: Bumped up the Trest to 30mg today. Will be interesting to see if I notice any difference/increase in estrogen-related sides. If I don’t, I’ll hold steady at 30mg for a week and then potentially bump to 35 and so on.

Oh and some Havoc is on the way too! YOLO
 
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theswede

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General Update: Just enjoyed life today. Took the fam to the mountains and saw the smokies. Wifey got to shop for some new workout clothes and shoes. We came home and took a 1.5 mile walk with the kids. My 4-year-old kept wanting to race so I got about six 40-yard dashes in so that was fun. Gonna hit the hay early so I can attack back tomorrow.
 
theswede

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Double tapping my music selection today, but damn, this song gets me hype AF!!!

IMG_0088.JPG
 
theswede

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Back and Bis – Monday, January 11, 2021

Hammer Strength High Row
80 x 10, 8
70 x 8, 8

Hammer Strength Low Row
60 x 8, 8
50 x 10, 10

Lat Pulldown (Wide, Neutral Grip)
60 x 12, 12, 12, 12

Seated Cable Row
120 x 12, 11, 10, 8

Lat Pulldown (Close Grip)
60 x 12, 7, 9, 8

Hamer Preacher Curl Machine
55x 13, 11, 10, 8

Seated Dumbbell Curls
36 x6
30 x 8, 8, 9

Hammer Bicep Curl
30 x 12, 10, 9
25 x 12

Notes: Decided to try the Hammer Strength machines to change it up and holy smokes, those things really isolate your muscles! Felt really good this morning despite not sleep for @#$%! Didn't do any shrugs today as my neck feels stiff and sore. Going to walk and do some abs tonight, then take a melatonin and go to bed super early. Have a good day!
 
theswede

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Late to the party, but after seeing this I am subbing. One of my favorite songs to lift to, for the past decade. Hell yeah man
Welcome dude! As I Lay Dying is the best! I really want to see them live, and then singer dude had to try and go kill his wife and all!
 
theswede

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General Update: So bumping from 25mg to 30mg might not have been the best strategy. I started getting an ache in/under my left nipple Saturday night. So Sunday I bumped the Aromasin to 25mg, bumped the Ralox to 100mg and dosed Prami at .4 before bed. Besides the fact that I slept like donkey dick, I still made my workout. I dose Aromasin today at 25mg, Ralox at 50mg and swallowed .4mg of Prami. I also just injected 20mg of Trest Ace, probably going to keep it there for a bit as my nipple feels much better today. If things still feel funny, I might bump down to 15mg for a bit. If things get better, I'll just choll at 20-25mg for a bit. What a weird compound.
 
BOSSMAN

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Whats you macros/daily nutrition looking like?
 
theswede

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Nevermind, I just went back up and found it.
It’s actually horrible and doesn’t make sense. I’ve been trying to hit keto macros, but it seems like I’m just throwing down eggs, bacon ground beef and cheese and eating more like a carnivore. My appetite is just so out of control man. I guess being a fatty and then just starting working out again I am a bottomless pit. Really second guessing this keto thing as I still don’t seem to be in ketosis, probably because of too much protein. Also feel flat AF. Any advice?
 
BOSSMAN

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It’s actually horrible and doesn’t make sense. I’ve been trying to hit keto macros, but it seems like I’m just throwing down eggs, bacon ground beef and cheese and eating more like a carnivore. My appetite is just so out of control man. I guess being a fatty and then just starting working out again I am a bottomless pit. Really second guessing this keto thing as I still don’t seem to be in ketosis, probably because of too much protein. Also feel flat AF. Any advice?
Yeah man I know the feeling, I did Keto for a year straight back in 2018 and actually lost 102 lbs. I was a BIG boy. But was very flat like you are describing, was basically just a skinny guy with small muscles but felt great.

Eventually you will have to change, especially if your going to be pumping big iron and you are taking a good amount of supplements also .

Carbs can be your friend, its just all about timing and BG levels. Just have to always remember, it doesn't happen overnight and as bad as we want it too, it doesn't.

Keep grinding man, your fresh back into it. Find something that works for you so you don't get burned out.
 
Hyde

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Just found this. In!

I wouldn’t exceed 25mg of Trest ace per day for now. It’s supposed to be pretty potent - give it some weeks before contemplating a bump.

Also, if you are taking the 25mg of exemestane all at once, you actually want to split it into two 12.5mg doses spaced about 12 hours apart. Also also, taking it with a fatty low fiber meal will increase blood levels of it for significantly longer (they actually advise it away from meals for this reason, because it makes it much more potent, but unpredictably so).
 
theswede

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Yeah man I know the feeling, I did Keto for a year straight back in 2018 and actually lost 102 lbs. I was a BIG boy. But was very flat like you are describing, was basically just a skinny guy with small muscles but felt great.

Eventually you will have to change, especially if your going to be pumping big iron and you are taking a good amount of supplements also .

Carbs can be your friend, its just all about timing and BG levels. Just have to always remember, it doesn't happen overnight and as bad as we want it too, it doesn't.

Keep grinding man, your fresh back into it. Find something that works for you so you don't get burned out.
Roger that man! Appreciate the feedback and insight. Yeah, it certainly feels like this in unsustainable. But then I ask myself, am I just being a weak ass, or is this diet less than optimal for what I'm trying to do at the moment. Like you said, gotta focus on the long game as it took a few months to gain all this fat so it's certainly going to take a few months to melt off!
 
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Just found this. In!

I wouldn’t exceed 25mg of Trest ace per day for now. It’s supposed to be pretty potent - give it some weeks before contemplating a bump.

Also, if you are taking the 25mg of exemestane all at once, you actually want to split it into two 12.5mg doses spaced about 12 hours apart. Also also, taking it with a fatty low fiber meal will increase blood levels of it for significantly longer (they actually advise it away from meals for this reason, because it makes it much more potent, but unpredictably so).
Ah ****, we got @Hyde up in here! Thanks man! I will definitely heed your advice on dosage. And yes, it's potent as hell... my wife already keeps saying I look thick, but in a muscular and non fatty way, already. And I feel mentally on point too. And good looking out on the exemestane/aromasin advice! I definitely did not know that!
 
theswede

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Chest, Tris – January 12, 2021

Had an outstanding chest workout this morning!

Incline Hammer Bench Press
40 x 15
50 x 15
60 x 11
70 x 9

Hammer Bench Press
60 x 15
70 x 15
80 x 8
70 x 10

Decline Hammer Bench Press
40 x 12, 15, 15
50 x 11

Cable Crossovers
25 x 9
20 x 12, 9, 8

Hammer Triceps Extension
30 x 25
40 x 15, 15, 15

Triceps Cable Pushdown (Reverse grip, single arm)
25 x 10, 10
20 x 13, 13

Notes: Was feeling stacked in the gym today. Maybe it was all in my head, maybe it was the pump caused by Total War, maybe it's just a good day, but it felt good. For whatever reason work was back to back meetings all day, so I kept running to the kitchen in between to gran water and/or food. Looking forward to hitting legs tomorrow!
 
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IMG_0092.JPG


Slept in a bit, but I’m headed to smash legs so all is good! Thankfully I have some good sounds to get me amped!
 

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