Journey to perfect physique journal

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    Journey to perfect physique journal

    Hello all-

    I am going to be starting a journal keeping track of what I am doing gym wise and partially my diet. My goal is to add some upper body mass while at the same time keeping my body fat low.

    As of today I am 5'10 185lbs and 43 years old. I think my body fat is somewhere around 15-17%.

    I am attaching a few pictures from this week. One is morning (b&w) others are late day.

    I would like a few suggestions on work out routines and diet adjustments. I have access to all AAS so suggestions there are welcome.








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    Good luck !

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    Thanks! The hardest part for me I think will be diet. Like I said I have tons of gear so what I am thinking is:

    Clen 2 week on 2 week off (Paxton gear), 80mcg
    Aromasin throughout (BP)
    Test E 800ml per week
    Tren A 700ml per week
    Plus 100ml TNE pre-workout
    (Gorilla Gear)

    Did a similar cycle before but was also taking Primo. Did not see much benefit from Primo so dropping it this time.


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    One area I obviously need help with is my chest. The last few weeks I have moved to doing more incline work. I stopped flat bench and am thinking of trying just dumbbells for a bit. I have a tendency to injure my elbows with heavy weights so need a new approach.


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    Awesome platform! Best of luck to you


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    Quote Originally Posted by Lifter520 View Post
    Awesome platform! Best of luck to you


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    Thanks!


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    Ok so here is what I have been doing: 4 days I hit every body part. The 5th day per week I try to hit a lagging body part or do a full body workout. If I am hurt or really sore I use this as another rest day. So a typical week is Sunday to Wednesday are work out days and then Friday as well.


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    I say all that to say this: hitting the gym today. Plan to hit upper body. The work out will be:
    Incline chest hammer-5 sets of 5
    Arnold presses for shoulders-5 sets of 5
    50 pull ups
    50 dips
    125 crunches


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    Also I always drink protein shake 2 hours pre-workout 60g protein plus 1 cc TNE


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    Quote Originally Posted by GorillaGold View Post
    I agree awesome platform! Keep motivation on your side!
    Thanks! Key for me will be diet


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    Post workout I drink a big ass glass of chocolate milk. Typical day I drink a gallon of milk. I am sure there is some reason why I shouldn't, but I have a hard time eating enough food so get protein that way. Plus two of the drinks are protein shakes.


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    Today is a rest day so nothing to report. Plan on hitting it hard tomorrow. Last week's leg day was a killer. My knee and lower back hurt for days after.....


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    Today was leg day and shoulders. Started off pretty well did:
    Squats-4 sets of 10
    Lunges-4 sets of 10
    Calf raises-4 sets of 10
    Dumbbell military press-3 sets 8
    Lateral raises-3 sets of 8
    Front raises 3 sets of 8
    One are presses-3 sets of 8
    Upright rows-second set my right arm elbow started killing me. Could not pick anything up so stopped.

    Going to ice down arm and take some advil. Ugggg


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    Today was chest day!!! Was a little anxious about my elbow because it was a little sore. Luckily no issues. I did my usual pre-workout 60g protein shake plus 1 cc TNE. Workout was:
    Incline barbell bench-4 sets of 8 (I am a bit of a wimp but last set was 255lbs)
    Flat bench dumbbell press-4 sets of 8
    Cable crossovers-3 sets of 10

    Then did some back:

    3 sets pull ups (most I can do in a minute)
    Lat pull down-3 sets of 10
    Bent over rows-3 sets of 10

    Like I said took it easy because of my elbow. Back at it full force tomorrow.


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    Oh-AAS today: 1 CC test 400, 1 CC Tren A, Aromisan (sp?) and 80mcg clen.......plus multivitamin, glucosamine and fish oil......

    Sample diet today:

    Bacon, egg and cheese breakfast tacos
    Turkey and swiss sandwich
    Protein shake
    Cantaloupe sliced
    Grilled chicken
    Grilled chicken salad


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