Past my Prime? Journal

[crawfBigG]

25 min. fasted cardio this morning. I did not go to the gym last night. Just wasn't feeling it. Took my dog for a very long walk which was nice, did some laundry, and not much else. I tortured myself with no carb meals the rest of the evening, lol. It showed on the scale this morning: 210.4. My right ass cheek is sore as hell from my last Sust injection, damn, I think I had a muscle twitch as the pin went in which happens occasionally. Man it is sore, starting to feel a little better now 3 days later. So we'll try it again tonight. I really don't let missing a day eat at me that much though. As long as I stick to my diet. I get the guilt when I compound the situation with eating stuff I'm not supposed to, or drinking, or many other bad things I have been known to venture into in the past... lol.. let's not go there. I did look through a bunch of my training material I have compiled over the years searching for a new program to adhere to for a bit. I like what I have been doing but the workouts are very long and I want to return to cutting. I want to be able to do some cardio after my weights at night along with the morning session, so I was looking for something with shorter sessions and more frequency. I stumbled across a Mark Dugdale article from the MDD site, I think I like the layout for training split it has. It is 7 days a week, no off days. I will not do that, but I may follow the template and incorporate off days as I need them. We'll see if that plan still feels right this evening.

 

[bar_belle]

Very interested in what you come up with...

 

[crawfBigG]

Very interested in what you come up with...

Cool, well.... here ya go:

Yeah let's roll with the plan. So it looks like this on paper (Mark Dugdale 2012 Off Season):

Monday 5:30PM – quads and hamstrings (heavy)
Tuesday 5:30AM – abs and calves
Tuesday 5:30PM – chest and shoulders (heavy)
Wednesday 5:30AM – back (heavy)
Thursday 5:30PM – quads and hamstrings (light/explosive)
Friday 5:30AM – chest and shoulders (light/explosive)
Saturday 10AM – biceps, triceps, calves and abs
Sunday 6AM – back (light/explosive)

I ain't doing it like that. 7 days a week when bodybuilding is your job.... sure . For me, it ain't happening... . So I will follow the split but work in off days when I need them.

Gearz, if I get my TD soon and my wallet agrees with the rest of the gameplan...

XXX Blend - 1mL M,W,F

1mL =

Testosterone Propionate 75mg
Trenbolone Acetate 75mg
Masteron Propionate 75mg

then after that vial is gone switch to just Tren A and Mast P, no test, I gotta try this out, and maybe some winni or tbol...

continue with the GH, hopefully..

So tonight I did finally get back to the gym. I picked up on the Saturday workout from the split above since Chest, Shoulders, and Back was my last workout.

Superset Rope Pressdowns with Cable Curls - I start with this way too often
4 sets - reps: 50, 40, 30, 20 both exercises

Superset Smith Close Grips with BB Peak Curls
4 sets

Superset DB Overhead Extensions with Seated DB Curls
3 sets

Superset Cable Kickbacks with Cable Cross Body Hammers
2 sets

Leg Press Calf cause I'm lazy, the pin loaded one at that... lol
4 sets of 20

Roman Chair Sit Ups
4 sets of 15

Felt good, time to eat something!

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 210.4. Forgot to mention I pinned 100 Test C, 125 Sust last night, 25mg Aromasin, 1 EpiTren, Ralox, T4, 4iu GH split. Not much to say today. Work. No training. Family day. We will go out to lunch after I get off, then I think we are going to some outlet malls to shop for winter clothes for our little girl, well not so little these days. I am going to look for some new shoes. Looks to be a nice day so it should be kinda fun. When we get home I'm sure I'll get the doggie out too. Have a great Saturday!

 

[crawfBigG]

Got my lazy ass to train today when I got off work. No cardio this morning. Weigh-in: 213. No drugs or pinning what so ever today. Ate everything I could get my hands on last night. It's time. Tighten it back up time, TD or no TD. So par for the split above, back, light/explosive. Light is a relative word in Meadows workouts, lol. Got some cardio in afterward.

Meadows Rows
2 warm up sets
3 solid sets of 8

Supported Rows
5 sets, 12,12,10 x 3

Ultra Wide Stretch Pulldowns
4 sets of 12

DB Shrugs, 3 sec pause at top of each rep
3 sets of 12

Conv. Deads - dead stop on all reps, no bouncing
135 x 6
185 x 5
225 x 3
275 x 3
315 x 3 x 5 sets, minimal rest, get em done as fast as you can

20 min. Elliptical

Love it.

 

[crawfBigG]

25 min. fasted cardio this morning. Kicked it up a little, got more mileage in during the same time frame. Weigh-in: 213. Cut carbs out of last meal. Slightly smaller portions carbs per meal. Resumed protocol on all drugs. Praying my TD is in the mail today. This is try number two, this one don't land I'm moving, lol, somebody is collecting my stuff somewhere.... lol... training tonight, not sure yet, we'll see.

 

[crawfBigG]

25 fasted cardio this am. Weigh-in: 210.6. Folks, I got my little TD. I always go little because my wallet is little. I chip away at my physique in more ways than one, lol.

AbaXen:

So they are right on time actually. I pinned one mL of the XXX last night. Smooth. NO Pip. Increased Aromasin to 37.5 ed in three doses. I am growing nips a 12yr. old girl would be proud of.... gotta get this shit under control. I have only been on test of late so it's gotta be estro. I'll go up to 50 if I have to. I will do 100mg of the Proviron in 2 doses ed too, stop the OTC DS (SuperDMZ3 & EpiTren). Still doing T4 and GH first thing in the morning 2 iu and 2 iu pre workout on training evenings. Nice training session last night. Legs the day after deadlifting, hmmm, what the hell, let's give it a go.

Lying Leg curls
4 sets of 12, last set was drop set, 12 drop 8 drop 8 then 25 partials, pumped

Leg Press
2 plates total - 20 reps
4 plates total - 15 reps
6 plates total - 10 reps
8 plates total - 10 reps
10 plates total - 10 reps
12 plates total - 10 reps
14 plates total - 10 reps
16 plates total - 10 reps - climb out and do walking lunges, 20 steps each leg

Squats - I could feel the deads when I started doing these so I kept it short and sweet
bar x 8
135 x 8
185 x 8
225 x 8
275 x 8

Glute Ham Raises
2 sets of 6

Cable Kickbacks
2 sets of 12 each leg

Stretch Hammies on TBar Row, no weight, just 5-6 reps, hold a deep stretch in the bottom

15 minutes pretty high intensity elliptical - over 2500 strides in the 15 min.

I am sore as shit this morning. I did something right, or wrong, not sure.... . Feel good though!

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 208.6. The drop of carbs from last meal is doing it's duty. Whizfest all throughout the night. 4.4 lbs. down in 3 days. Meal prep last night, dog walk, laundry, no training. Needed a day to recover anyway. Tonight, some chest and shoulders. Work is crazy, gotta get back.

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 208.6. Ate carbs with my last meal last night. Made it to the gym, work ran over so I got there late, didn't get any cardio afterwards but I did get some weights in. Long walk with the doggie too. No pinning, just didn't feel like it, no drugs whatsoever last night.

15 min. therapeutic rotator cuff warm up

Incline Smith superset with assisted Parrillo Dips - did all these reps super slow and controlled and paused in the negative hole, flex and hold in the positive
bar x 20
95 x 15
115 x 12 x 8 dips
135 x 12x 8 dips
155 x 10x 8 dips
175 x 10x 8 dips

6 ways superset with DB OH Presses
2 sets - 10 reps all

Giant Set Side Laterals, Front Laterals, Behind the Neck
2 sets - 15 reps all

Giant Set Pec Flye Machine, Cable Face Pulls, Cable Side Laterals
3 sets - 40-50 reps each set on flyes, 30-40 reps on FPs, 12-15 reps CSLs

Rear Delt DB Swings
2 sets of 20-25 reps

Pretty good pump, shoulder is still weak, I am inching along like a snail, but like bar belle quote I saw yesterday: It does not matter how slow you go as long as you do not stop. ~ Confucius

Donating blood tonight so no training.

 

[crawfBigG]

Donation in the books. See ya in 8-10 weeks. I mean this shit is necessary. My RBC count is always high when I get pricked. I feel relaxed after donating, I don't know why that is.

I am rethinking my cycling thoughts. Truth is I got some serious PIP from the XXX. I mean it went in smooth as shit but two days later, well it ain't great. I ain't saying nothing bad about anyone. Hell I've had this happen with pharm grade HRT script cyp. It's probably fine. I'll pin it again as soon as I see this little case I have here goes down fine. But beyond that I'm just thinking ok, why keep buying more shit right now when I got a whole damn cabinet full of gear. You can easily make some great gains or fat loss on just some test, good diet and training. So I'm thinking work in test with the XXX. Extend the life of the vial, save some $$$. Might have something gray in hand soon. How contradictory is that. lol. But yeah, just test, GH, a little XXX on a mild basis, and hard work. Eat right and train is really the most important thing.

 

[crawfBigG]

No cardio this morning. Weigh-in: 207.4. Off work today. Walked doggie. Just finished training. Pre workout pin: 100 Test C, 112.5 XXX, 12.5 Aromasin, Proviron, Ralox, T4, 3 iu GH.

Meadows Rows
6 sets of 8 each arm

TBar Rows
4 sets of 6-10

Conv. Deads superset with Assisted Chins
135 x 5 and 5 chins
185 x 5 and 5 chins
225 x 5 and 5 chins
275 x 5 and 5 chins
305 x 3 and 5 chins
325 x 3 and 5 chins
345 x 1 and 10 chins

DB Shrugs - 3sec pause at top
2 sets of 20

Pulldown Abs
4 sets of 25

25 min elliptical, pretty high intensity, over 4000 strides

We are going to dinner tonight with some of my wife's co workers. They are pretty cool. Should be fun.

 

[crawfBigG]

So Friday turned out to be too fun. I got pretty buzzed up and ate everything, lol. Beer is a no-no. I need to stay away. I felt like garbage yesterday.

35min. fasted cardio this morning. Weigh-in: 211.2. Yeah. Feel much better today. So now I am rethinking my training thoughts too somewhat. This split sucks. I mean I'm sure it worked well for Mark Dugdale but the legs after back thing is just not working for me. My low back needs a bigger break in between. So I structured something out of my own head with my goals in mind. I need an f'in chest so that is going to be the core of my efforts. Starting today:

Sunday-Chest, Shoulders
Monday-Legs
Tuesday-off
Wednesday-Chest,Shoulders
Thursday-Back
Friday-Arms
Saturday-off

Yup. I like the looks of that. I usually don't pull out on something this soon but I know my low back. And I know it won't hang with what I'm doing for too long without having a tweak. Not worth it.

So on the subject of gearz. My second pin with the XXX went fine and the large mass that had swelled up from my first shot is pretty much totally cleared now. That is a relief. Just a fluke I suppose. Hit a bad spot or something.

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 211.2. Went pretty hard as compared to my recent past on the workout yesterday.

10 min. rotator warm ups

Bench Press - 1 sec pause on chest, big squeeze at top superset with assisted Parrillo Dips
bar x 20
95 x 15
115 x 12 - 12 dips
135 x 10 - 12 dips
155 x 10 - 12 dips
175 x 10 - 12 dips

Incline DBs
30s x 12
50s x 10
60s x 10
70s x 10

Cable Crossovers
4 sets of 25

Behind the Neck Press
bar x 15
65 x 10
85 x 10 x 2 sets

Superset I's and T's and Cable Side laterals
4 sets around 12-15 reps on all

15 min semi high intensity elliptical

Not a whole lot else to say right now. Gotta keep working, takes time to make progress so keep the nose to the grindstone.

 

[crawfBigG]

Squeezed in legs last night. Knee and low back been feeling a lil' beat up so I kept it light. 25 min. fasted cardio this morning. Weigh-in: 211.2. No pinning other than GH 4iu yesterday. 100mg Proviron, 37.5 Aromasin. Just been trying to let things simmer down a little. Get this gyno under control. I am very gyno prone. Sucks. My Ralox is almost gone, I think I'll just get some good ole Tamox next to finish squashing these nips with. Anyway enough male boob talk.

Superset Band Leg Curls with DB Single Leg RDLs
2 sets

Superset Band Leg Curls with Hip Abduction Machine
2 sets

Superset Split Squats with DB with Standing Calf Raises
SS - 4 sets - pyramid up - reps: 10-12 each leg each set
SC - (tweened it) 3 sets - pyramid up - reps: 15-25

Squats
bar x 8 x 2 sets
135 x 8 - shit just didn't feel right so I switched to fronts

Front Squats - kept this light, knee just feeling a little shaky
135 x 8
135 x 8
135 x 25 - boom, good pump

Superset Roman Chair Sit Ups with Squatting Pull Throughs
3 sets

15 min Elliptical

Loved it. Have been eating like a horse. All clean but my appetite is crazy. I need to take a minute and chart it out and see where I am. Maybe tomorrow. I know my calories gotta be up pretty high, well at least for me. Want to start dropping soon and get the fat loss back in gear. Just haven't seemed to be able to quite get back in that groove just yet.

 

[crawfBigG]

Oh yeah, and I found this in my box recently, yummm:

Paxton TD.

 

[crawfBigG]

Yesterday... busy, very busy. On the bodybuilding front I did this. 35 min. fasted cardio. Later a chest and shoulders workout. Pinned .5mL Test C, .5mL XXX, Proviron, switched back to Adex 1mg, Ralox, 4 iu GH, cracked my grey tops!

10 min. shoulder rehab work - warm up

Incline Bench
3 warm up sets super light
115 x 10
135 x 8,8,12

Flat DB Press superset with Parrillo Dips
3 sets - rep range 10-12 on DBs, 10-12 on dips

Cable Crossovers
4 sets - high reps

Behind the Neck Press - went heavier than last week, didn't feel too bad
4 sets

6 ways
3 sets

Shoulders were blasted, a little pain in spots during the 6 ways, so I switched back to chest for one more exercise

Flye Machine
3 sets - high reps, super pump

Pull Down Abs
4 sets of 25

15 min. pretty high intensity elliptical - 2750 strides, this is the old precor models that don't have the hand attachments.

And today so far, 25 minutes fasted cardio this morning. Weigh-in: 211.8. I have just been crushing food, clean food, but a lot, so much for my plan, lol. No but really this last trip to the grocery I bought more towards a lower carb approach for some of my meals so we'll see what happens. Should ease into the shift now. Supposed to do back tonight, let's see how the day goes.

 

[crawfBigG]

Last night's workout was awesome. Had to start with that, lol. 25 min. cardio this morning. Weigh-in: 210.8. Gearz: GH 4IU, Proviron 50, EpiTren 1 cap, Ralox, T4, that's it. I felt really good at the gym last night, don't really know what sparked it. Felt strong.

Close Grip Pulldowns
5 sets

One Arm DB Rows
50 x 10
70 x 10
85 x 10
100 x 9

Conv. Deads
135 x 8
185 x 6
225 x 4
275 x 3
315 x 3
335 x 3
355 x 2 - this is where I had planned to stop, but it felt quite easy so....
375 x 1 - this came up easy too, I had plenty more in me but stopped, always been told, keep some in the tank, save it for next time, if you go beyond what you expected, only take it one set past

BB Bent Rows
135 x 10
165 x 8
185 x 8 x 2 sets

Assisted Pull Ups
2 sets of 8 - full rom, squeeze at top

15 min. treadmill

This was the strongest I have felt in a while, I don't know if it's the GH, the gear, the combo, whatever it is I hope it sticks around for a while...

 

[bar_belle]

^^^Great work! Don't give too much credit to sups. They don't do diddly without stupid dedication and effort. Way to go brah!

 

[crawfBigG]

^^^Great work! Don't give too much credit to sups. They don't do diddly without stupid dedication and effort. Way to go brah!

You're right. Looking back I think it may have been the Dan Green videos I had playing in the background all day at work, lol. Love that guy for some reason. He is STRONG. You know, after you watch a human, and not a fat overweight one, but a bodybuilder looking powerlifter pick up 1000 lbs, well, the weights I use seem a little lighter. It's like Ok, if he can do that, I can do better than I've been doing.

35 min. fasted cardio this morning. Weigh-in: 210.8. Did some arms last night. Just really went in and banged some stuff out. No plan or structure, just get as much blood in there as possible. Pinned .75mL XXX, .25mL Test C, Proviron, EpiTren, Ralox, 4iu GH, T4.

Shoulder Rehab Work 10 min.

Cable Curls - sets of 15 pyramid up until can't get 15
6 sets

Decline Close Grips
4 sets

Seated DB Curls
2 sets

Overhead DB Extensions
2 sets

Rope Hammer Curls
2 sets

Rope Pressdowns
2 sets

BB Curls
2 sets

Assisted Dips
2 sets

No cardio. Did the workout with little to no rest between sets. In and out.

 

[crawfBigG]

25 fasted cardio this am. Weigh-in: 213.4. Boom. Ummm... yeah I haven't instilled the cutting diet fully yet. Can't seem to stay consistent with it so far. I gotta nail it down and get going. With the holidays coming up I want to shed some fat. I keep flirting with the idea of continuing to gain because I have started to get some strength going, but everytime I look in the mirror I'm like yeah, time to switch gears, lol. Make up your damn mind son...

Chest/Shoulders yesterday after work - my shoulder felt a little whacked even before I started, prob should have just rested it or worked something else. But my stubborn ass did the workout anyway..

10 min. rehab work

Bench Press
4 warm up sets
135 x 8
155 x 5
175 x 5
195 x 5 - all sets easy in terms of strength, pain throughout made it tough
155 x 10 x 2 sets
155 x 14

Incline DBs
30s x 12
50s x 10
65s x 10
75s x 10

Flat Cable Flyes
3 sets of 25

DB Rear Delts
3 sets of 20

Behind the Neck Press
bar x 10
bar x 10
65 x 10
85 x 10 x 2 sets

Face Pulls
3 sets of 25

Side Laterals
2 sets of 15

10 min. Treadmill
10 min. Bike

Set up a bunch of meals with lowered carbs in mind yesterday. Should help me to get the ball rolling.

 

[crawfBigG]

Still I'm feeling a bit unsettled with my training split. I could leg this one out for a while, no prob, but I finally found a Dan Green split today. Most of his stuff is not accessible to the public, well.... someone leaked the basics out. Lol. It would look like this:

Workout 1 - Squat with a secondary movement and accessories
Workout 2 - Pause Bench with a secondary movement and accessories
Workout 3 - Front Squat with lots of accessories
Workout 4 - Pause Bench with a secondary movement and accessories
Workout 5 - Deadlift with a secondary movement and accessories

It's a lot more drawn out but I ain't typing all that. Looks like fun, I'll maybe just have to tone back on the Bench days if I need to. Today would be squats anyway so I could jump right in at the top.

 

[crawfBigG]

25 fasted cardio as usual. Weigh-in: 210. One day of perfect eating under my belt finally, down 4 lbs., lol. Did the Dan Green template workout 1 last night. Was fun.

Seated Leg Curls to get warm
3 sets

Squats
bar x 8
135 x 8
185 x 8
225 x 5
275 x 5
315 x 5 x 3 sets

Pause Squats
225 x 5
245 x 5 x 2 sets

Mid Shin Rack RDLs
135 x 8
225 x 6
315 x 6 - felt just a tiny little tweak in my back so I only did one set here, was going to do 3

Wide Pulldowns
3 sets of 12

Seated DB Curls
3 sets of 12

I held back a bit in spots. Reading through the material I found yesterday it said consistency is the key to the program. Not to overtax in one workout to the point you can't effectively come back and hit it hard again right away. So I tried to tone it back just a bit and see how I react in terms of recovery. Makes total sense to me. I mean I have done it. You just crush it one workout, you're like YEAH I'm getting somewhere, then you're so blasted the next few days your workouts suck because you didn't recover well. I am especially going to have to do this with the upper body work and monitor my shoulder closely.

Pinned .75mL XXX, .25mL Test C, Proviron, 1 cap Super DMX 3, Ralox, Adex 1mg, GH 4iu, T4. Finished off my Intra formula so that will disappear from the diet now. Stay the course, hopefully I'm on track now.

 

[bar_belle]

25 I held back a bit in spots. Reading through the material I found yesterday it said consistency is the key to the program. Not to overtax in one workout to the point you can't effectively come back and hit it hard again right away. So I tried to tone it back just a bit and see how I react in terms of recovery. Makes total sense to me. I mean I have done it. You just crush it one workout, you're like YEAH I'm getting somewhere, then you're so blasted the next few days your workouts suck because you didn't recover well. I am especially going to have to do this with the upper body work and monitor my shoulder closely.

Like this Weekend Warrior style just doesn't work well. Steady hard work. Ohmm.

 

[crawfBigG]

Like this Weekend Warrior style just doesn't work well. Steady hard work. Ohmm.

Yes this I have learned. Injuries and setbacks are way worse than just pulling back on a set or two or three.

 

[crawfBigG]

30 min. fasted cardio. Weigh-in: 209.2. I am off today! I don't know if I mentioned it but starting last week I have went to 4-10 hour days and get Wednesdays off. Like it. Will go to the gym later. Supposed to be DG workout #2, i.e. Chest so we'll see how I feel. May just keep it super light for more healing. I ordered some BPC 157 from BSP. Hoping this stuff along with the GH will help this thing progress a little faster. No training last night, just some rest and laundry, a nice walk with the dog. The woods are beautiful right now. I love Fall.

And then we happened upon this tree...... ummmm..... well... it is what it is, lol.

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 210.8. Was able to get the workout in yesterday. My shoulder didn't feel too bad so I got it really warmed up and did just the minimum amount of work to satisfy. Went to massage therapy a couple hours after the workout. Felt great, put me to sleep almost. Ate a tad more calories and carbs than I would have liked yesterday. I made some Jasmine rice instead of the usual brown, and it was so good I went to town.... ooops.

15 min. shoulder rehab work

Pause Bench
3 warm up sets
135 x 5
155 x 5
175 x 5
200 x 5

Close Grips
135 x 5 x 3 sets

Standing Military Press
2 warm up sets
95 x 5
115 x 5 x 2 sets

Cable Crossvers
3 sets of 25-30 reps

Cable Side Laterals
3 sets of 15

Triceps Pushdowns
4 sets of 12-30 reps

16 min. Elliptical

It's gonna be awesome if my shoulder ever returns to near 90-100% and I can actually give an upper body workout hell. This will have to do for now. DG #3 tonight.

 

[crawfBigG]

25 min. fasted cardio this morning. Weigh-in: 210. DG#3 last night:

Seated Leg Curls
3 sets to warm up

Front Squats
2 warm ups
135 x 6
165 x 5
185 x 5
205 x 5
225 x 5 x 2 sets

Roman Chair Sit Ups
3 sets of 15

One Arm DB Rows
40 x 10
60 x 10
80 x 10
100 x 10

GHRs
3 sets of 6

15 minutes Bike

Eating has been really good last couple days. Last night pinned .75mL XXX, .25mL Test C, Provi 50, 1 cap EpiTren, Tamox (Ralox gone), Gh 4 iu, T4, Adex 1mg eod. Stay the course. DG#4 tonight or maybe just cardio, have to see how I feel then, it's a long day ahead.

 

[crawfBigG]

36 min. fasted cardio this morning. Weigh-in: 208. Hit DG #4 with moderate intensity last night. Well really it kinda sucked. My shoulder was sore going in and I was tired. I muttered through the workout and slipped in just a bit of cardio at the end.

10 min. shoulder rehab work

Paused Bench
2 warm ups
135 x 6
155 x 5
175 x 5
200 x 5 - hurt, easy but hurt a little

Incline Bench
115 x 12
135 x 12 x 3 sets

Side Laterals DBs
4 sets of 20

Rope Pressdowns
4 sets of 20

One Arm Cable Curls
3 sets of 15

15 min. Bike

Got it in is about all I can say about this one. Started my BPC 157 shoulder injections last night, hopefully this stuff works as described.

 

[crawfBigG]

No cardio this morning. Slept in for some much needed rest. Weigh-in: 209.4. Woke up with a kink in my low back however, it hung around most of the day, feels quite a bit better now. Must have slept in a funny position or something. It messed up my workout some, but I still got some good work in. Pinned .75mL XXX, .25mL Test C, Provi 50, Tamox 20 mg, Gh 2 iu, T4, Adex 1mg, BPC 157 325 mcg. So after work today I did this:

Lying Leg Curls
3 sets

Deadlifts
135 x 8
185 x 5 x 3 sets - I just couldn't get the kink out of my low back, shit felt funny even at this weight so I just put it up

Assisted Wide Pull Ups
4 sets

Close Grip Pull Downs
4 sets

DB Rear Laterals
4 sets

Overhead Tricep Extensions
4 sets

Cable Tri Kickbacks
3 sets

Good Old Fashioned Sit Ups
3 sets

30 min. Cardio

 

[crawfBigG]

Good Morning. 25 min. fasted cardio. Weigh-in: 208.4. Slept well, feel pretty good so far today. Low back still a bit funky feeling. Looks like an altered workout again tonight. I'll just do more cardio or something. Always somewhere you can shift the focus. Feel like I finally have my diet on track pretty good again. I didn't really get way off but every time I make a change it seems it takes a couple weeks to get it solidly in place. So not a ton to say, stay at the wheel and do the work.