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Past my Prime? Journal

IML Gear Cream!
No cardio over the weekend, hit 30 min. fasted this morning. Weight: 206. Did week 5 workout 1 Sunday afternoon. Pinned 200 Medlab Eq, 125 BPL Sust. as well yesterday.

Bench Press - 83%, 88% - 3 warm up sets, then 205 x 3, 220 x 3

Bench Press - 75% - 190 x 5,5,5,10

3 Board Press - 85,90,95% - 210 x 5, 225 x 4, 240 x 3

Dead Bench Press - about 2" off chest - 185 x 3, 205 x 1, 215 x 1, 225 x 1, 235 x 1

Superset Scap Retraction and Incline Cable Flyes - 3 sets each - 12-15 reps

Superset Ass. Chin Up and Zottman Curls - 3 sets each

Side Plank - 2 sets each side - 20-30 sec. hold

Shoulders felt not too bad, the de-load week def helped. All lifts were pretty easy. Still being conservative with shoulders but satisfied at how this went.
 
Weigh-in: 203. No cardio this morning. Did 30 fasted yesterday morning. Legs last night. Pinned 125 Sust, 300 Eq. also.

Squats - 82%, 87% x 4 - 5 warm up sets then 310 x 4, 330 x 4

Squats - 75% 4 x 4, go for most possible on last set... 285 x 4, 4, 4, 12

Zercher Squats - 4 sets of 3 70% of Back Squat weight - I never do these, it was kicking my ass - 135 x 4, 165 x 4, 185 x 3, 200 x 3 x 4 sets

Glute Ham Raise - 3 sets of 6

Superset One Leg Leg Press with Single Leg Glute Bridge - 3 sets of 12 on both

Front Squat Static Hold - 2 sets of 1 - 15 sec. - used 330

Leg Press Calf - 4 sets of 15 - started with 2 pps, put one on each side each set - 15, 15, 15, 12
 
30 min. fasted cardio this morning. Hit shoulders and some tris yesterday. Good workout. Sore as shit. Did a little cardio after the workout too.

Standing OH Press - 83% - 3 warm up sets then 145 x 3 x 6 sets

Seated Military Press Partials off Pins - 2 warm ups then 165 x 5, 175 x 5, 185 x 5

Shoulder Box 3 sets of 12 - 10s, 12s, 15s last set was hell

Superset Flat Bench Rvs. Fly with Cable Lateral Raise - 3 sets of 12 on each

Close Grip Decline Press - 1 warm up set, then 2 sets of 6, was supposed to be 75% of Bench Max but my shoulders can't handle that on this exercise, I got up to 175

Rolling DB Tri Ext - 3 sets of 15

20 min. Cardio post
 
No cardio today, slept in some. But I did 30 min. fasted yesterday morning and lifted last night. Did some back. Weigh-in: 201.6??? I don't get it, I have cut back on cardio and loosened the reigns on my diet lately and I am losing weight. Can really pinpoint what's going on, I guess I'm just not eating enough, which to me that's a good thing, lol, I love to eat. Also pinned 200 Eq and 125 Sust last night before gym.

Squat - 65% - 6 sets of 1 - 3 warm up sets, then 250 for the six sets, paused in hole on every rep

Deadlift - 90% - 1 set of 2 - 5 warm up sets then 365 x 2

Deadlift - 73% - 6 sets of 3 - 295 x 3 x 6 sets

DB Shrugs (supposed to be trap bar shrugs but no bar at my gym) 3 sets of 12 - 80s, 90s, 100s x 12

T Bar Rows - did Nautilus plate load Bent Rows tons of peeps using and around the TBar area - 2 plates x 10, 3 plates and a 25 x 8, 4 plates and a 25 x 6, 4 plates and 2 25s x 6

Superset DB Pullovers and Farmers Walk - 3 sets of each, used 50 on PO, I do these light but get a huge paused stretch, I think it's helping my shoulders heal, used 80s for FW

Superset Neutral Grip Pulldowns and Russian Twists - 3 sets of each
 
30 min. fasted cardio this morning. Weigh-in: 204. Hit some chest yesterday afternoon. Also pinned 200 Eq and 125 Sust last night before gym.

Bench Press - 85%, 91% - 4 warm up sets, then 210 x 3, 230 x 3

Bench Press - 77.5% - 195 x 4,4,4,4,9

3 Board Press - 85,95,100% - 210 x 5, 230 x 4, 250 x 3

Dead Bench Press - about 2" off chest - 185 x 1 x 6 sets

Superset Scap Retraction and Incline Cable Flyes - 3 sets each - 12-15 reps

Superset Ass. Chin Up and Zottman Curls - 3 sets each

Side Plank - 2 sets each side - 20-30 sec. hold

20 min. cardio post
 
Weigh-in: 203. No cardio this morning. Did 24 min. fasted yesterday morning. Legs last night. Pinned 125 Sust, 200 Eq. also.


Squats - 92% x 3 - 5 warm up sets then 350 x 3

Squats - 80% 4 x 4, go for most possible on last set... 300 x 4, 4, 4, 10

Zercher Squats - 4 sets of 3 70% of Back Squat weight - I never do these, it was kicking my ass - 135 x 6, 185 x 4, 225 x 3, 235 x 3, 245 x 3

Glute Ham Raise - 3 sets of 6

Superset One Leg Leg Press with Single Leg Glute Bridge - 3 sets of 12 on both

Front Squat Static Hold - 2 sets of 1 - 15 sec. - used 350

Seated Calf - 3 sets - 30, 30, 24


Shoulders, Tris today....

Standing OH Press - 85% - 3 warm up sets then 150 x 3 x 5 sets, final set got 6 reps

Seated Military Press Partials off Pins - 150 x 5, 170 x 4, 190 x 3

Shoulder Box 3 sets of 12 - 10s, 12s, 15s last set was hell

Superset Flat Bench Rvs. Fly with Cable Lateral Raise - 3 sets of 12 on each

Close Grip Decline Press - 3 sets of 5, was supposed to be 75% of Bench Max but my shoulders can't handle that on this exercise, I did 135 x 6, 165 x 5, 185 x 5

Rolling DB Tri Ext - 3 sets of 15
 
Weigh-in: 205.4. No cardio this morning. Did 30 min. fasted last two mornings, Thurs. and Fri. Back last night. Pinned 125 Sust, 200 Eq. also.

Squat - 65% - 6 sets of 1 - 3 warm up sets, then 250 for the six sets, paused in hole on every rep

Deadlift - 95% - 1 set of 2 - 5 warm up sets then 385 x 2

Deadlift - 77% - 5 sets of 3 - 315 x 3 x 5 sets

DB Shrugs (supposed to be trap bar shrugs but no bar at my gym) 3 sets of 12 - 80s, 90s, 100s x 12

T Bar Rows - did Nautilus plate load Bent Rows - 2 plates x 10, 3 plates x 8, 4 plates x 6, 5 plates x 6, 6 plates x 6

Superset DB Pullovers and Farmers Walk - 3 sets of each, used 55 on PO, I do these light but get a huge paused stretch, I think it's helping my shoulders heal, used 85s for FW

Superset Neutral Grip Pulldowns and Russian Twists - 3 sets of each
 
30 min. fasted cardio this morning. Weigh-in: 208.2. Hit some chest yesterday afternoon. Also pinned 200 Eq and 250 Sust before gym.

Bench Press - 97% - 4 warm up sets, then 240 x 2

Bench Press - 80% - 200 x 3,3,3,3,9

3 Board Press - 95, 102, 107% - 240 x 1, 255 x 1, 270 x 1

Dead Bench Press - about 2" off chest - 190 x 1 x 5 sets

Superset Scap Retraction and Incline Cable Flyes - 3 sets each - 12-15 reps

Superset Ass. Wide Pull downs and Zottman Curls - 3 sets each

Side Plank - 2 sets each side - 20-30 sec. hold
 
No cardio this morning. Did 30 min. fasted yesterday morning, Legs last night. Pinned 150 Cyp, 200 Eq also.

Squats - 98% x 2 - 5 warm up sets then 370 x 2

Squats - 83% 4 x 3, go for most possible on last set... 315 x 3,3,3,8

Zercher Squats - 4 sets of 3 70% of Back Squat weight - I never do these, it was kicking my ass - 135 x 6, 185 x 4, 225 x 3, 235 x 3, 245 x 3

Glute Ham Raise - 3 sets of 6

Superset One Leg Leg Press with Single Leg Glute Bridge - 3 sets of 12 on both

Front Squat Static Hold - 2 sets of 1 - 15 sec. - used 365

Seated Calf - 3 sets - 25, 18, 18
 
30 min. fasted cardio this morning. Weigh-in: 206. Shoulders, Tris yesterday. Donated blood also.

Standing OH Press - 88% - 3 warm up sets then 155 x 3 x 5 sets, final set got 5.5 reps

Seated Military Press Partials off Pins - 165 x 3, 185 x 3, 195 x 3, 200 x 3

Shoulder Box 3 sets of 12 - 10s, 12s, 15s

Superset Flat Bench Rvs. Fly with Cable Lateral Raise - 3 sets of 12 on each

Close Grip Decline Press - 3 sets of 5, was supposed to be 75% of Bench Max but my shoulders can't handle that on this exercise, I did 135 x 6, 165 x 5, 185 x 5, 195 x 5

Rolling DB Tri Ext - 3 sets of 15
 
IML Gear Cream!
Weigh-in: 205.6. No cardio this morning. Did 30 min. fasted yesterday morning. Back last night. Pinned 125 Cyp, 200 Eq. also.

Squat - 65% - 6 sets of 1 - 3 warm up sets, then 250 for the six sets, paused in hole on every rep

Deadlift - 100% - 1 set of 2 - 5 warm up sets then 405 x 2

Deadlift - 80% - 5 sets of 3 - 325 x 3 x 5 sets

DB Shrugs (supposed to be trap bar shrugs but no bar at my gym) 3 sets of 12 - 85s, 100s, 100s x 12

T Bar Rows - did Nautilus plate load Bent Rows - 2 plates + 25 x 10, 4 plates + 25 x 8, 6 plates + 25 x 6 x 2sets

Superset DB Pullovers and Farmers Walk - 3 sets of each, used 55 on PO, I do these light but get a huge paused stretch, I think it's helping my shoulders heal, used 85s for FW

Superset Neutral Grip Pulldowns and Russian Twists - 3 sets of each
 
Weight: 204.6. No cardio this morning, so tired, I couldn't get myself to get up and do it, slept in an extra hour instead. This is de-load week again anyway and damn, do I need it. I had to alter yesterday's workout as it is. My left shoulder, supposedly my good shoulder, lol, is so sore I can barely lift it above parallel. It's showing some of the same symptoms as my bad shoulder did, so back off for a bit and let it heal. I may or may not pick back up on the template depending on how it goes. I also skipped my pin and may just pull back on gear too till this thing feels better. I went really low carb de-load week last time and will do it again this time.

Nautilus Vertical Chest - 4 sets

Nautilus Pec Fly - 3 sets

DB Hex Press Flat - 3 sets

Superset Wide Pull Downs and Zottman Curls - 3 sets each

Cable Rope Hammer Curls - 3 sets

Nautilus Bicep Curls - 3 sets

30 min. Cardio post
 
Weight: 202.8. No gear all week so far. No pins since Friday. I have still been doing 2iu GH every morning, and some HCG. 25mg Aromasin eod. Took a couple days off, hit a light workout last night. 30 min. fasted cardio last three mornings however.

Squats
bar x 12, 135 x 8, 185 x 8, 225 x 8, 275 x 6,6,10

Superset One Leg Leg Press and Cable Kickbacks - 3 sets

Superset Lying Leg Curls and Leg Press Calf - 3 sets

Wide Pulldowns - 3 sets

Seated Cable Low Rows - 3 sets

Shoulder feeling a bit better but not ready for full bore work yet. Just take it day by day and see how it heals up.
 
Weight: 200.6. No cardio this morning. Weight dropping off quickly with the no carbs this week. That will end tonight for at least a few hours because I'm going to a MLB game. I am having some ballpark food. That's how I have been treating this template. The template goes 3 hard weeks, 1 de-load week, 3 hard weeks, 1 de-load week, and one more time 3 hard weeks, 1 de-load week, my plan has been eat up for the 3 hard weeks, then very low carb for the de-load week to help my body continue to use carbs efficiently. Who knows maybe I'm just banging my head against the wall but I am always trying different things to see how my body reacts. I think this has been going well but I don't think I am eating enough during the 3 eat up weeks. So the experiment continues.... So I pinned last night now that the BP scare is squashed. 125 Test C, 200 Eq. Did final de-load workout too. My shoulder is still very sore, I'll assess on Sunday whether to jump back on the template or put in another semi-easy week.

Rear Delts on Nautilus Pec Fly - 4 sets

Nautilus Shoulder Press - 5 sets

Cable Side laterals (hurt like hell) - 3 sets

High Pulley Rows (hurt like hell) - 3 sets

Face Pulls - 3 sets

Rope Pressdowns - 3 sets

Cable LTEs - 4 sets

One Arm OH Extensions - 3 sets

One Arm Rvs. Cable Pressdowns - 2 sets
 
Well the shoulder was def not ready to jump back on the template just yet. I instead just wrote up a week of workouts on my own and plan to use some rest pause sets to add some intensity without going heavy. Weigh-in: 204. Did 30 min. fasted cardio this morning, only session of cardio since my last post, and yesterday was the only workout also. Only did 3 sessions last week, I'll jump back to four this week. Pinned 200 Test Cyp and 300 Eq yesterday. Workout went ok, just a bit painful still on the chest part of it, pain free on biceps. Reinstated the carbs back in the diet too.

Bench Press - bar x 10, 135 x 10, 165 x 8, 185 x 6, 205 x 6 rp 3 more

Incline Dbs - 35s x 12, 55s x 10, 65s x 8, 75s x 6 rp 5 more

Cable Crossovers - 3 sets

Barbell Curls - bar x 12, 65 x 10, 75 x 8, 85 x 8 rp 6 more

Seated DB Curls - 20s x 12, 25s x 12, 30s x 10, 35s x 8 rp 5 more

Nautilus Bicep - 3 sets

Hanging Leg Raises - 4 sets of 12
 
Finally a minute to catch up.... been so damn busy lately, but it's all good. Weigh-in: 205. 30 min. fasted cardio Tuesday and this morning. Workouts on Tuesday evening and Wednesday afternoon. Pinned 200 Test Cyp and 300 Eq on Tuesday. Shoulder getting better slowly but surely. Workouts were decent. Had a little hip thing going on my leg day, held back just a tad on my heaviest sets because of it. Not worth blowing something out. But all in all things have been good.

Tuesday

Seated Calf - 4 sets

One Leg DB SLDLs - 2 sets

Squats - bar x 12, 135 x 8, 185 x 8, 225 x 8, 275 x 6, 315 x 6, 345 x 3 rp 2 more.

Leg Press - pyramid up - 5 sets of 15

Leg Extensions - 3 sets rp on last set

Barbell SLDLs - 4 sets


Wednesday

Rear Delts on Nautilus Pec Fly - 4 sets

Seated Military - bar x 12, 95 x 10, 135 x 8, 155 x 8, 175 x 8 rp 5 more

Cable Side Laterals - 3 sets

Shoulder Box superset with light Bradfords +1 - 3 sets

Face Pulls - 3 sets

Rope Pressdowns - 3 sets

LTEs - 45 x 12, 65 x 10, 85 x 8, 95 x 7 rp 4 more

Kettlebell Dead Stop Extensions on floor - 3 sets

Band Pressdowns - 3 sets
 
Weigh-in: 204. 30 min. fasted cardio Friday morning, none today. Did back last night. Pinned 200 Test Cyp and 300 Eq last night. Been doing 25mg Aromasin daily.

Assisted Pull Ups - 5 sets

Bent Rows - 5 sets

One Arm DB Rows - 3 sets

Wide Lat Pressdowns - 4 sets

One Arm Rvs. Pulldowns - 3 sets

Seated Nautilus Rows - 3 sets
 
Weigh-in: 205. 30 min. fasted cardio this morning. Chest yesterday afternoon. Pinned 200 Test Cyp and 300 Eq yesterday before gym. Jumped back on the JB template, hopefully my shoulders can endure another 3 hard weeks without getting so inflamed I can't finish, we'll see....

Bench - 102% - bar x 12, 115 x 10, 155 x 8, 185 x 5, 215 x 3, 235 x 2, 255 x 1

Bench - 83% - 5 sets of 2, AMAP on last set - 210 x 2,2,2,2,7

3 Board Press - 90%, 100%, 108% - 225 x 5, 250 x 3, 270 x 1

Paused Bench 1 in. off chest, 3 sec. hold at bottom - 3 sets of 3 - 165, 175, 185

Superset Scap Retaraction and Neutral Grip Pulldowns - 3 sets each

Superset EZ Bar Curls and Side Planks - 3 sets each
 
Weigh-in: 205.6. 30 min. fasted cardio Tuesday morning. Legs this afternoon. Pinned 200 Test Cyp and 300 Eq today before gym. Got a new favorite pre workout.... biscuits and gravy.. lol. Been training with the wife lately and it's been pretty awesome. I was kidding her today at Cracker Barrel about the meal making me country strong for the workout today. I told her if I squatted 405 today I would have that same breakfast every leg day.,.,.lol. Back on the template these are the 3 weeks JB really challenges you with going for lifts that are beyond 100% of the numbers you plugged in at the start for BP Max, SQ Max, and DEAD Max. I really like it so far, he suggests to only run this 12 week template twice a year.

Squat - 106%: bar x 12, 135 x 10, 185 x 10, 225 x 6, 275 x 4, 315 x 3, 350 x 2, 380 x 1, 405 x 1 (haven't been to 405 since I was 22)

Squat walk out hold 5 sec - 435 x 5-10 sec. - super easy really but I'll say one thing walking out with 400+ lbs. is worse than squatting it!

Squat - 86%: 325 x 2 x 4 sets

Pause Squat - 250 x 3, 275 x 3

Single Leg RDLs with DBs - 3 sets of 3 - 40s, 45s, 50s

Standing Calf Raises on Smith - 3 sets of 15-20

Standing Cable Crunches - 3 sets of 15-25

The next two weeks get heavier, I hope I can hold up, it was awesome getting 405 today!
 
Weigh-in: 207. 30 min. fasted cardio Thursday and Friday morning. Shoulders, Tris last night. Pinned 200 Test Cyp and 300 Eq today before gym.

Standing OH Press - bar x 12 x 2 sets, 95 x 10, 115 x 8, 135 x 6, 150 x 2, 160 x 2,2,2,4

Superset Flat Bench Rvs. Fly and Close Grip Bench - used 15s, then 20s for the flyes, working sets on CGB 165 x 8, 185 x 5, 205 x 5

EZ Bar Pullover and Press - 3 sets, this was rough, loved it

Lying Paused DB Tri Ext. - 3 sets

Short and sweet but my shoulders are sore as fuck this morning. So my plan is to keep pinning the gear at this level (600 Test C, 900 Eq ew) till I finish this template, then pull back and cruise for a bit. I probably won't last long cruising tho, lol, I do plan on taking a nice break at some point over the winter.
 
IML Gear Cream!
Weight: 208.6. Pinned 200 Test Cyp and 300 Eq today before gym. Back:

Pause Squats - 65% - 6 sets of 1 - 250 lbs. this is really just a warm up to get the hips firing a bit

Deadlift - 106% - 135, 185, 225 x 6, 275 x 5, 315 x 4, 350 x 2, 380 x 1, 405 x 1, 430 x 1 (PR for conventional deads, got 440 Sumo last year.)

Deadlift 80% - 6 sets of 2 with 325

One Arm Barbell Shrugs - 3 sets of 12 each arm - 135, 155, 165 x 12

One Arm DB Row - 4 sets of 6 - 80, 90, 100, 110

Landmines - 3 sets of 8 ea. side

Just been eating everything lately trying to gain some lbs. and maximize the end of this cycle and template.
 
Weigh-in: 209.4. 30 min. fasted cardio Monday and Tuesday morning. Chest last night. Legs tonight. Will pin 200 Test Cyp and 300 Eq today before gym.

Bench - 105% - bar x 12 x 3 sets (shoulders sore as fuck), 95 x 10, 135 x 8, 185 x 5, 225 x 3, 245 x 1, 260 x 1

Bench - 85% - 4 sets of 2, AMAP on last set - 215 x 2,2,2,7

3 Board Press - 90%, 102%, 110% - 225 x 3, 255 x 2, 275 x 1

Paused Bench 1 in. off chest, 3 sec. hold at bottom - 3 sets of 3 - 165, 175, 185

Superset Scap Retaraction and Neutral Grip Pulldowns - 3 sets each

Superset Seated DB Curls and Side Planks - 3 sets each
 
Weigh-in: 210.4. 24 min. fasted cardio this morning, running a little late today. Legs last night. Well I didn't have my biscuits and gravy pre workout this time but things still went well. I followed the workout with a Wendy's 1/2 lb. double with cheese if that helps, lol....

Squat - 111%: bar x 12, 135 x 8, 185 x 8, 225 x 6, 275 x 5, 315 x 4, 350 x 2, 380 x 1, 405 x 1, 420 x 1 - PR!

Squat walk out hold 5 sec - 455 x 5-10 sec.

Squat - 88%: 335 x 2 x 3 sets

Pause Squat - 250 x 3, 275 x 3

Single Leg RDLs with DBs - 3 sets of 3 - 40s, 45s, 50s

Standing Calf Raises on Smith - 3 sets of 15-20

Standing Cable Crunches - 3 sets of 15-25

Still hanging in there, 6 workouts to go to the end of the template!
 
Look about the same but my weight is up to 210....

MM_8-21-15_zpshxj2ktpq.jpg


FDB_8-21-15_zpsbk5yqyrt.jpg
 
U look great bubba! Pretty damn solid
 
aton said:
U look great bubba! Pretty damn solid
Click to expand...

Thanks brother!



Weigh-in: 209. 24 min. fasted cardio Friday morning. Pinned 200 Test Cyp and 300 Eq last night before gym. Shoulders, Tris.

Standing OH Press - bar x 10 x 2 sets, 95 x 8, 115 x 7, 135 x 6, 155 x 2, 165 x 2,2,4 once heavy these are really like 1/2 reps, my shoulder health just won't allow me to lock out

Superset Flat Bench Rvs. Fly and Close Grip Bench - used 15s,20s, then 25s for the flyes, working sets on CGB 175 x 3, 195 x 3, 215 x 3

EZ Bar Pullover and Press - 3 sets

Lying Paused DB Tri Ext. - 3 sets
 
Weigh-in: 213.8. Well I had my first fail yesterday on back day. I was supposed to work up to 1 rep with 450, but I never even got close as I had a little low back tweak happen at 390, which ended my deadlifting for the day. I managed to do the rest of the workout but it was disappointing. I still managed my cardio 30 min. fasted this morning but my back is still pretty whacked. If it doesn't heal up quick I'll aborting the rest of the template. You can't lift heavy with a tweaked back, period. Pinned 200 Test Cyp and 300 Eq last night before gym.

Pause Squats - 65% - 6 sets of 1 - 250 lbs.

Deadlift - 111% - 135, 185, 225 x 6, 275 x 5, 315 x 3, 355 x 3, 390 x 1 - little tweak in low back, stopped here

One Arm Barbell Shrugs - 3 sets of 12 each arm - 135, 185, 195 x 12

One Arm DB Row - 4 sets of 6 - 110

Landmines - 3 sets of 8 ea. side

It's all good though, I got a couple PRs out of the template and at 44 yrs. old, I'll take it. Probably back down the weight and do some higher rep hypertrophy work for a while now.
 
Weigh-in: 213.2. 30 min. fasted cardio Tuesday morning and some Chest and Biceps last night. Legs later today. Just taking a step back on weight and certain exercises this week while I let the little back tweak heal up.

Incline Smith Bench - 95 x 12, 135 x 12, 175 x 12, 215 x 8, 235 x 7 drop 185 x 7 drop 135 x 12

Superset Slight Incline DB Press and Slight Incline DB Flyes - 3 sets 60s and 20s for all

Nautilus Chest Machine - 3 sets

Cable Crossovers - 3 sets

Standing DB Curls - 4 sets

Preacher DB Curls - 3 sets

Hammer Curls - 3 sets
 
Weigh-in: 211.4. Did not eat enough yesterday, on the run most of the day, but it was a good day, got a lot done and had a pretty good leg workout despite the back tweak which is quickly recovering thank God, and thank you GH, lol. Pinned 200 Test Cyp and 300 Eq before gym.

Leg Extensions - 4 sets

Squats - bar x 15, 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 6

One Leg Leg Press - 3 sets

Seated Leg Curls - 4 sets

One Leg DB SLDLs - 3 sets

Leg Press Calves - 3 sets
 
Weigh-in: 210! I weighed 214 yesterday, I don't know what happened, I got all my meals in. Whatever I'll eat the fuck out of some stuff today. My post workout meal yesterday was cottage cheese, chocolate graham crackers smothered in peanut butter, a banana, and then a bowl of pumpkin raisin bran with almond milk, lol. Needless to say my diet has been very loose lately. Anyhow Shoulders and Tris last night, also pinned 200 Test Cyp and 300 Eq before gym.

Cable Rear Delts - 4 sets

Smith Seated Military Press - 95 x 12, 135 x 10, 155 x 8, 165 x 6, 185 x 6

Seated DB Press - 25s x 10, 35s x 10, 45s x 10, 50s x 10 ( I used to do these with 100s for 8-10 reps before all my shoulder issues, damn I wish this shit would get better, although it prob never will, damn arthritis bs, I need to inject a full vial of GH directly into my shoulders ed, if I could afford it I would... :pissed:)

Superset Band Face Pulls with DB Side Laterals - 3 sets

Cable LTEs - 4 sets

V Pressdowns - 3 sets

Superset Assisted Dips with Band Pressdowns - 3 sets
 
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