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  1. #106
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    Progress since I've gotten my shit together has been pretty fast.

    Right now I'm running

    3-400mg test a week

    200mg Deca

    5iu gh, this was every day but I'm pulling the one switcheroo to pre workout only soon

    Given how quickly I've come back around I'm gonna ride this out for a little while longer....

    I would love to start slamming full barrels of test, Deca and tren with some insulin but, I just don't need it right now.

    I do need to buy a fucking scale though. Might have to spend a little more cash and get a good one this time cause I'm sick of inaccurate readings from my old one and, it's been dead for a month lol.

    I've also been looking over my log book from the past year or two and comparing progress. I made some changes over that time and I can see exactly where I got better and worse.

    Back training has stayed relatively the same but, when I started to gravitate away from rack pulls I lost some thickness. Those are back in.

    Also my arm training or lack there of. I was barely training arms and, they did get worse. Also, Preacher curls got less. Palm up DB curls were more common. Didn't help. Volume was only 2 sets each session so, I'll be switching up exercises back to heavier movements, heavy is relative here since I work in higher rep ranges on arms, and adding an extra set for biceps and triceps. Triceps got better...... More pop but not bigger. Mixing more dips in and moving away from rope work.

    Legs, I just have to keep squatting and doing Adductors. Hamstrings are weak. Back to heavy stiff legs and heavy lying curls. Quads have made great progress so no changes.

    Delts have always been strong but, rear and medial delts got much better since I didn't train front delts as often and focused work there.

    Chest, always a bitch. Heavy pressing has been working but I have to keep the flies in there.

    This is the reason you take progress pictures and log your training.

  2. #107
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    Lower loading

    Leg press - 14 plates *11, 14+50*10, 14+100*7 Widowmaker 6+100*20

    Lying leg curl - Stack*10, 8

    Smith squat - 315*12, 9

    Adductor - 130*10, 7

    Calf Raise - 500*10*6

    Gargoyle stretches, squat stretches, all kinds of stretches

  3. #108
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    Forgot to post my lower training from the weekend

    Smith squat - 365*18, 15, 12
    Seated hamstring curl - 150*17, 16
    Romanian split squats - 45*19, 16
    Adductor - 110*17, 15, 12
    Calf Raise - 250*25, 22, 20, 19

    Upper loading today -

    Shoulder width Pulldown - stack *8 240*10 drop
    Low wide cable row - 15*12, 8 drop drop
    Incline Smith - 275*12, 315*6 drop
    Standing dip machine - 180*15, 135*10, 90*fail
    Shrug - 225*15, 13, 12, 10
    Preacher Curl - 90*15, 13, 11, 9

    That's a wrap.

    Had a couple free meals over the weekend. Just enjoying some time with the family but nothing crazy. Yday I fasted for 18 hours since I was having a little gi distress and today is all good.

  4. #109
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    Meals today since I haven't been posting them much

    Pre workout -
    5 whole eggs
    1c whites
    1 bagel

    Post -
    500g egg whites
    25g whey
    75g Dino Bites
    1 pack oats
    1 banana

    Post training solid meal -
    225g chicken breast
    150g Jasmine rice

    4-
    225g chicken breast
    150g Jasmine rice

    5 -
    250g 96/4 ground beef
    75g Jasmine rice
    1 banana

    6 -
    225g chicken breast
    1 avocado

    7 - will be
    250g flank
    60g almonds
    1c greens

    Plus Ketchup on all but the flank and shake

  5. #110
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    great post :P

  6. #111
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    Slept all afternoon and night 2 days ago. The weekend really wore me out and weight dropped a few lbs from not getting in typical volumes of food.

    Training yesterday was upper loading

    Standing mid row chest on pad - 225*12, 10

    Underhand close grip pull down - stack*9, 2 drops

    Plate loaded chest press - 360*10, 7 1 drop

    Machine close grip press - 110kg*12, 11

    Side lateral machine - 150*10, 8 2 drop

    Dats it. Strength is starting to level out some so the real grind starts.

    Off today.

    Eating. Cleaning house. Napping with puppies

  7. #112
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    Finally able to train. Fucking work went crazy the last week.

    Lower loading -

    Seated squat machine - 310*10, 330*8 200*20 WM

    SLDL Hammer machine - 415*8, 6

    Lunges Bb - 185*9, 6

    Calf Raise - 280*12, 11, 9, 8

    Adductor - 150,9, 7, 6

    Upper pump. Been force feeding this week due to work. I burn a ton of calories when it's busy so I added a meal (8 now) and snacks.

    The meal is one large can tuna in water, 2 eggs, 2tbsp organic mayo and relish

    Snacks are Bananas almonds and more eggs.

    Last year I was getting around 5-6k calories and couldn't hold weight when it was busy. Hope that isn't the case this year.

  8. #113
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    Upper Muscle Rounds

    Machine row close grip - 100kg*25, 22

    Plate loaded Pulldown wide Underhand grip - 225*23, 21

    Hammer chest press - 270*21

    Cable fly - 160*23

    Cage press - 135*22

    Cage press behind head - 115*23

    Reverse triceps extension - 100*24, 22

    Knee raise - 8 sets of 12

    Felt good today. Got my weight holding at 255 again.

    Post workout

    500g egg whites

    25g whey

    3/4c cream of rice

    4tbsp grape jam

    Lots of salt

  9. #114
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    Looking at progress pics this morning. Legs grew 3 inches over the last year or so according to my tape measure.


  10. #115
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    One of my best sessions lately.

    Music stream was on point.

    Energy was awesome.

    Strength high.

    Focus.

    Can't ask for much more. Busted some blood vessels under my eyes during Squats lol. Lol like I got punched in the face.

    Safety Bar squat - 455*10, 455*7 315*20 widowmaker
    Lying leg curl - 80kg*11, 9
    Front squat Smith - 255*11, 9
    Calf Raise - 130*12, 10, 9, 9
    Adductor - 170*11, 7

    Upper pump.

    Getting legs back finally. Last year I maxed out the bar on safety Squats (495) for I think 8 reps, gotta look back in my log book but, I was pretty gassed at the time. It's coming back with about a third of the gear atm.

    Meant to get updated pics but the locker room was packed. I'll snap some one day this week.

  11. #116
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    Off today. Legs are extremely sore. Hard time standing up sore.

    Still mulling over when to start my blast. My goal to be low test was until May and I've hit that. Still not as consistent on training as I would like to be but, not as bad as the beginning of the year.

    Typical day of eating on non training days right now -

    1-
    6 whole eggs
    1c whites

    2-
    60g whey
    60g almonds

    3 -
    230g chicken breast
    1c greens
    2 tbsp evoo

    4 -
    Repeat 3

    5 -
    500g egg whites
    25g whey
    50g natural pb

    6 -
    250g flank or skirt steak
    2 eggs

    Throughout the day I'll also have 2 bananas and split one container of Tuna salad usually after the shake meal.

    The tuna salad is -
    250g tuna in water
    2 whole eggs
    60g no sugar added sweet relish
    28g Mr Kensington natural mayo

    Training days is -

    1- pre workout
    8 whole eggs
    1 bagel

    2- post workout
    500g egg whites
    25g whey
    75g chex
    1 packet oats (maple brown sugar, it makes a difference )
    1 banana


    3 -
    230g chicken breast
    250g white rice

    4 -
    Repeat 3

    5 -
    500g egg whites
    25g whey

    6 -
    250g flank or skirt steak
    2 eggs

    Pretty simple.

    I've been having one or two free meals a week. Typically a regular meal with some kind of dessert thrown in.

    When the blast starts, whenever that is, the free meals go away and more food is added to my regular plan.

    Oh! And I've been walking my dogs a few times a week still so, I guess you can call that cardio? Not really but whatever.

  12. #117
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    Another really good session... I keep in stringing these together I might look decent by years end.

    Low Cable Row neutral - 14*26(+3) 15*23
    Smith bent over row - 315*22
    Incline hammer - 270*25(+2) 240*23
    Reverse machine shoulder press - 270*20/180*7 haven't muscle rounded this movement. It's not the best option imo but I'll give it some time.
    Cable front raise one arm - 30*22/23
    Rope extension - 10*22
    Rope crunches - 10*17(cramping)

    Good day good day. Strength is still moving up. Weight is slowly creeping up week to week. Averaging about a half pound each week which is fine.

    Just biding my time

  13. #118
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    Lower muscle rounds

    Squat machine dead stops - 300*25, 22
    Smith front squat - 135*15 finished with body weight reps
    Seated leg curl - 90*24, 23
    Calf press - 260*24, 26
    Hanging knee raise - 24, 24
    Cable biceps iso curl - 35*23, 21

    Legs were still not completely recovered today but, increased weight on the dead stop Squats while still managing to go over on reps.

    Moving right along.

  14. #119
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    Upper loading went well. The log book is speaking to me and saying we're on the right track!

    Weights still creeping up!

    Hammer iso row standing big stretch locked in - 180*12, 10, 7 2drops

    Smith Flat - 315*10, 7

    Standing dip machine - 230 to failure and one drop

    Standing Bb press - 135*10, 155*6

    When the arms and delts outgrow your favorite shirts.... Gotta chop em up.

    3x problems

  15. #120
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    No bro don't start chopping up the good shirts....lol
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