Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[ChewedSleek]

Week 3 update:

Only managed to squeeze in a Push session on Monday. Tuesday morning woke up with a scratchy throat, had to leave work early as I was getting dizzy spells and then proceeded to spend the next few days bedridden from this horrendous flu that seems to be making its way around. So my focus this week has been rest.

Felt semi-okay yesterday, so I threw some weights around to get some blood flowing.

I forced myself to eat as much of my meals as I could, but this flu absolutely kicked my ass this week.

Not 100% today, but getting better and I am fucking itching to get stuck back into my program.

PEDs remain the same. Powered by @SassyPharmaRep @Sassy's Pharmaceuticals @Sassy Rep

Supplements have remained the same.

Managed to weigh myself at one point and my weight was sitting at 80.0kg.

Unfortunately that’s all I have for this week. It’s been hell. But from the ashes of obscurity, we rise.

 

[the_alcatraz]

Week 3 update:

Only managed to squeeze in a Push session on Monday. Tuesday morning woke up with a scratchy throat, had to leave work early as I was getting dizzy spells and then proceeded to spend the next few days bedridden from this horrendous flu that seems to be making its way around. So my focus this week has been rest.

Felt semi-okay yesterday, so I threw some weights around to get some blood flowing.

I forced myself to eat as much of my meals as I could, but this flu absolutely kicked my ass this week.

Not 100% today, but getting better and I am fucking itching to get stuck back into my program.

PEDs remain the same. Powered by @SassyPharmaRep @Sassy's Pharmaceuticals @Sassy Rep

Supplements have remained the same.

Managed to weigh myself at one point and my weight was sitting at 80.0kg.

Unfortunately that’s all I have for this week. It’s been hell. But from the ashes of obscurity, we rise.

Sorry about being sick bro but you back right? or you completely out? @ChewedSleek

 

[abolone]

liquid cals work are the treat when it comes to big surplus bro!

 

[ChewedSleek]

Sorry about being sick bro but you back right? or you completely out? @ChewedSleek

The gain-train is still charging on.

Just made a detour through “influenza-town”, followed by a pit stop in “rest-and-recovery city”.

Full steam ahead this week

 

[ChewedSleek]

liquid cals work are the treat when it comes to big surplus bro!

I’ll be utilising liquid cals when I bump up my cals in a few weeks

 

[the_alcatraz]

The gain-train is still charging on.

Just made a detour through “influenza-town”, followed by a pit stop in “rest-and-recovery city”.

Full steam ahead this week

The gain train is coming hard bro

 

[Yuri1]

Week 2 update:



Current weight:

• 80.4kg fasted

Daily calories/macros:

• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of meal prepping and my breakfast yoghurt, combined with rice flour and protein powder.
• The wife’s birthday was this week. So couple of off-plan meals were had.

Supplements:

• supplements have remained the same.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• HGH remains at 3iu’s, but pinning frequency has moved up to everyday.

Blood pressure:

• average of 120/66.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

Rest. Stomach issues/bug.

• Tuesday

11K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Push



Pec Deck

16 reps @ 65kg

14 reps @ 65kg

13 reps @ 65kg



Incline D/Bell

18 reps @ 25kg

16 reps @ 25kg

15 reps @ 25kg



Cable Fly

14 reps @ 25kg

14 reps @ 25kg

14 reps @ 25kg



Smith Shoulder Press Seated

13 reps @ 50kg

12 reps @ 50kg

11 reps @ 50kg



Single Arm D/Bell Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Rear Tricep Ext.

20 reps @ 30kg

18 reps @ 30kg

14 reps @ 30kg



Rope Pushdowns

16 reps @ 47.5kg

14 reps @ 47.5kg

14 reps @ 47.5kg

• Wednesday

13.3K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Legs



Seated Leg Raises

16 reps @ 65kg

14 reps @ 65kg

12 reps @ 65kg



Smith Squats

10 reps @ 90kg

9 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 100kg

12 reps @ 100kg

10 reps @ 105kg



Calf Raises

16 reps @ 115kg

16 reps @ 115kg

16 reps @ 115kg



Cable Crunches

16 reps @ 100kg

16 reps @ 100kg

16 reps @ 100kg

• Thursday

16.2K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

1lt coconut water



Pull



Flexion Row

16 reps @ 70kg

14 reps @ 70kg

14 reps @ 70kg



Underhand Lat Pulldowns

15 reps @ 80kg

14 reps @ 80kg

14 reps @ 80kg



Pull-ups

14 reps @ body weight

11 reps @ body weight

11 reps @ body weight



Face pulls

18 reps @ 55kg

14 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

16 reps @ 10kg

16 reps @ 10kg

14 reps @ 10kg



Standing Bicep Curls

20 reps @ 15kg

18 reps @ 15kg

16 reps @ 15kg



Standing Ez-Bar Curls

16 reps @ 25kg

14 reps @ 25kg

12 reps @ 25kg

• Friday

20.0K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Lower



Glute Kickback

12 reps @ 20kg

12 reps @ 20kg



Goodmornings (smith)

12 @ 60kg

14 @ 60kg



Cable Hip Abduction

10 reps @ 10kg

12 reps @ 7.5kg



Single Leg Calf Raises

16 reps @ 20kg bar

16 reps @ 20kg bar

• Saturday

15.9K steps

8.5km walk pushing son around in pram

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Upper



Cable Reverse Fly

13 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



Standing Lateral Raises

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 90kg

12 reps @ 90kg

12 reps @ 90kg



Smith Bent-Over Row

14 reps @ 70kg

14 reps @ 70kg

12 reps @ 70kg



Smith Incline Bench Press

12 reps @ 75kg

12 reps @ 75kg

10 reps @ 75kg

Till failure @ 60kg



Flat Bench Fly

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg

• Sunday

10k steps

30mins treadmill

Rest





Notes:

• started off the week with a rest day as I was still experiencing stomach bug/issues. Due to this I condense my workout structure to 5 consecutive days and changed the order up so that I could allow myself a decent rest day on Sunday, to prep for the week ahead.
• First half of week had some physically easier days at work.
• Friday was a big day at work and then had to shoot out the door for a family dinner, so could only squeeze in a quick leg workout.
• The wife’s birthday was this week, so had some offplan snacks and meals. Feeling and looking very fluffy.
• Pics taken fasted, no pump this morning.

View attachment 155820View attachment 155821

Awesome stuff bro, cream of rice always a nice touch!

Caught up on your log now keep sending it bro!

 

[ChewedSleek]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attach
  

 

[the_alcatraz]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

looking big and lean bro you did 8k steps treadmill or natty?

 

[stevesmi]

@ChewedSleek this looks wonderful man. life is full of ups and downs. i'm glad you reported the bad week, that is life!

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569