My daily grind

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Thread: My daily grind

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    My daily grind

    Pull ups
    3x20 assisted (warm up)
    5 to failure unassisted

    Bent over rows wide grip
    5x20
    Hammer strength pull downs close grip
    5x20

    z bar curls
    3x20
    seated DB curls
    3x20
    2x12
    DB hammer curls
    2xfailure
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    Macros today

    Totals 3,458 308-C 146-F 240-P
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
    Keepin Green.

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    leg curls
    6x20 tut 45 seconds
    leg extension
    4x25 tut 45 seconds
    leg press
    5x40

    standing calves
    8 to failure- heavy

    macro count
    3,563 326 117 295
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    Sneaky journal! Subbed
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    I'm in. I have back tomorrow. Need to incorporate more pull-ups myself.

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    Are u running any gear? What are your stats?? Grind on brother

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    Quote Originally Posted by theCaptn' View Post
    Sneaky journal! Subbed
    Im in on the low low- haha
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    Quote Originally Posted by Tbjeff View Post
    I'm in. I have back tomorrow. Need to incorporate more pull-ups myself.
    Pull ups are a favorite of mine
    Quote Originally Posted by Lift-on View Post
    Are u running any gear? What are your stats?? Grind on brother
    For the last year I have been running AY T400 test at a TRT dose. it's been about a year since my last blast, I am planning on one soon but I haven't a start date yet. Next week I'll get labs and go from there.

    stats
    5'9"
    210
    not sure about bf% fat! lol
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    Incline db press (warmup)
    2x20
    Flat bench db press superset with 10lb db lateral raises to keep my shoulders hot and full of blood
    6x20
    Free motion cable flys
    Low 3x15
    Mid 3x15
    High 2x15

    Macro
    Totals 3,296 274 94 331
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    When you say 45sec TUT I assume you mean per set? Ever change tempos at all? Lately almost all my lifts are a 3:1:2:1 tempo. Will be following.

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    Yes, that's exactly what I mean.
    My tempos do vary per workout, I have an instinctive training style but I will definitely give your tempo a try.

    Most recently I extend the hold of short and long contraction points depending on the lift I am doing, hope that makes sense.
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    Quote Originally Posted by HFO3 View Post
    Yes, that's exactly what I mean.
    My tempos do vary per workout, I have an instinctive training style but I will definitely give your tempo a try.

    Most recently I extend the hold of short and long contraction points depending on the lift I am doing, hope that makes sense.
    Makes total sense. It's the sign of a seasoned lifter


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    Weekend are off days for me

    Celebrating "He is risen" with the family

    Happy Easter brothers
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    Just saw the log. Happy easter to you too.
    DRSE: SEEK AND DESTROY


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    leg curls
    1x30
    4x20
    squats
    5x20
    leg extension
    2x25
    2x20

    reverse flys
    3x20
    db rear lateral
    3x15
    db lateral flys
    3x15
    tut was 45 seconds per set, except on squats

    I could have eaten a bit more today but time was not on my side
    cals carbs fat protein
    2,749 124 147 277
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
    Keepin Green.

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    corrected macros
    2,977 124 151 301


    I started 800mgs (per week) AY T400 today. This is not really a blast, I just decided to up my test from my HRT dose
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    I like the diets macros. Higher fat/pro. Do your carbs change at all on training days vs non training days?

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    Quote Originally Posted by bushmaster View Post
    I like the diets macros. Higher fat/pro. Do your carbs change at all on training days vs non training days?

    Thanks and yes, I usually keep them low on non training days then cycle carbs through the week. How do you plan you macros?
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    Quote Originally Posted by HFO3 View Post
    Thanks and yes, I usually keep them low on non training days then cycle carbs through the week. How do you plan you macros?
    Right now I am doing more of a keto approach while not actually caring if I am in ketosis. I do a mini carb refeed on some weeks (Wednesday) anda cheat on Saturdays. Once I get to my target bodyfat I will add back carbs. First into an intra then pwo.

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    Quote Originally Posted by bushmaster View Post
    Right now I am doing more of a keto approach while not actually caring if I am in ketosis. I do a mini carb refeed on some weeks (Wednesday) anda cheat on Saturdays. Once I get to my target bodyfat I will add back carbs. First into an intra then pwo.
    Assuming by keto approach you mean zero carbs except the refeed and cheat meal, are you seeing some leaning out the morning after the refeed and cheat day?
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    assisted pull ups to warm up
    5x20
    tricep extensions/rope
    3x15 warmup
    3x20 tut was 45seconds
    2xfailure (about 12 reps) holding peak contraction for 3+count
    forehead crushers
    4x15
    1xfailure about 8reps

    z bar cable curls
    3x20 smooth slow fluid motion about 45sec tut
    3x15 holding peak contraction for 3+ count
    db hammer curls on preacher bench
    3xfailure about 10 reps

    arms were swollen and smoked

    cals carbs fat protein
    3,344 430 98 210
    Last edited by HFO3; 04-22-2014 at 09:26 PM.
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    the edit time could be a bit longer...
    revised macros, I forgot an ohyeah bar I ate this morning
    3,724 461 117 236
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  23. #23
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    Those macros don't display too well:
    P236
    C117
    F461

    Or are the pro and fats arse about?
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


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    Quote Originally Posted by theCaptn' View Post
    Those macros don't display too well:
    P236
    C117
    F461

    Or are the pro and fats arse about?
    Haha
    Carbs
    461
    fat
    117
    protein
    236
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    Nice log. Following...
    ?This message was sent using true power!!!

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    LAST NIGHT
    seated calves
    4xfailure go till theres a fire in the hole and I can't take anymore!

    Today~ short WO @ lunch today, meetings all day long
    standing over head BB press
    2x20 moderate weight
    4x15 heavy
    hammer press shoulder
    3x12
    2x8 both dropset
    front raises
    3x no less than 8, no more than 12
    db laterals
    3x8-12 varied reps

    My shoulders were absolutely on fire and swole
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    cal carb fat protein
    3,605 242 176 288
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
    Keepin Green.

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    Pull ups
    2x10 assisted, warm up
    4x12 controlled full stretch and tight contraction- perfect form.
    hammer strength pull downs
    1x15 moderate
    3x12-15 heavy
    bent over rows BB
    1x20 light
    4x12-15 moderate
    hammer strength close grip rows
    1x15 moderate
    3x10-15 heavy

    macros so far
    1,908 206 55 159
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
    Keepin Green.

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    labs
    Attached Images Attached Images
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
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    final macro today
    cal carb fat protein
    3,677 402 128 285
    This account and all comments made by account holder are for entertainment purposes only, anabolic steroid use is illegal without a prescription.
    Keepin Green.

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