Journey to perfect physique journal

[johnsonl3872]

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.








Sent from my iPhone using Tapatalk

[gwcaton]

Good luck !

[johnsonl3872]

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.


Sent from my iPhone using Tapatalk

[johnsonl3872]

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.


Sent from my iPhone using Tapatalk

[Lifter520]

Awesome platform! Best of luck to you


Sent from my iPhone using Tapatalk

[johnsonl3872]

Awesome platform! Best of luck to you


Sent from my iPhone using Tapatalk

Thanks!


Sent from my iPhone using Tapatalk

[johnsonl3872]

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.


Sent from my iPhone using Tapatalk

[johnsonl3872]

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


Sent from my iPhone using Tapatalk

[johnsonl3872]

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


Sent from my iPhone using Tapatalk

[johnsonl3872]

I agree awesome platform! Keep motivation on your side!

Thanks! Key for me will be diet


Sent from my iPhone using Tapatalk

[johnsonl3872]

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.


Sent from my iPhone using Tapatalk

[johnsonl3872]

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.....


Sent from my iPhone using Tapatalk

[johnsonl3872]

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


Sent from my iPhone using Tapatalk

[johnsonl3872]

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.


Sent from my iPhone using Tapatalk

[johnsonl3872]

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


Sent from my iPhone using Tapatalk