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Thanks for twisting my arm with that! I have noticed a big difference, with the additional nights
Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals
- Thread starter ChewedSleek
- Start date
I normally try to deload every 5-6 weeks. But, I’m gonna be a bit smarter with my deloads going forward
My old body definitely needs them
Brother ! Solid transformation so far !!
deload is the way broMy old body definitely needs them
Thankyou, brother!
Sassy Rep
Active member
Looks like you are on top of thing with this update. Let's get it.
Week 7 Midweek update
Good evening, EF brothers!
Rest day today and the week is progressing well. great to be back on another block. Having a toddler coughing directly in my mouth last week has led to a sore throat for myself this week, but it ain’t holding me back.
I can feel that the deload last week has done me well. The niggles and aches have dissipated significantly and my motivation to get in and lift is through the roof. Dropped back on weight on a few of my lifts and focusing back on form.
Step count is high, as always.
PEDs supplied by the best @Sassy Rep @Sassy's Pharmaceuticals
Will have have a rundown of my training and include physique pics with my update on Sunday.
Pic included of my late night meal - protein/rice flour puddin’ with cacao nibs
Good evening, EF brothers!
Rest day today and the week is progressing well. great to be back on another block. Having a toddler coughing directly in my mouth last week has led to a sore throat for myself this week, but it ain’t holding me back.
I can feel that the deload last week has done me well. The niggles and aches have dissipated significantly and my motivation to get in and lift is through the roof. Dropped back on weight on a few of my lifts and focusing back on form.
Step count is high, as always.
PEDs supplied by the best @Sassy Rep @Sassy's Pharmaceuticals
Will have have a rundown of my training and include physique pics with my update on Sunday.
Pic included of my late night meal - protein/rice flour puddin’ with cacao nibs
we got this
@ChewedSleek rest day but a good quality meal bro i like your updates lets get some more food pics too
Sassy Rep
Active member
Good idea brother with focusing on form the weight will come. Some times we get a little sloppy when we keep chasing weight but stopping then forcing back of form keep us in good steads.
Week 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
400mg L-Carnitine Pw
25mins treadmill
Rest
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
- 81.3kg
- Remained the same
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Average 123/68
- Minimum 5lt+
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
That’s it, brother
Sometimes we have to take 2 steps back, in order to progress and push ourselves further.
Will do, bro
you look real lean broWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
but the shoulders you gotta do something
you need to lower the volume on them a bit
This is some really good exercises, you're putting together. You are looking lean as hell. Keep up the good work.Week 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
Maybe get a viral mask?
Sassy Rep
Active member
Looking good bro. Good idea working around your shoulder rather then keep smashing out the same exercises.Week 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
@ChewedSleek looking great on this one man! look lean as an iron board. now pump those musclesWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
coughing up green shit is an infection no doubt. hopefully you can feel better. the ironic thing though is you can lean up while you are sick more lol @ChewedSleekWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
@ChewedSleek bro training looks good. weights are all on point. glad you feeling good on thisWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
bros you looking lean and mean. sucks about being sick. gotta be healthy to kill this. hopefully you can rest up and feel better @ChewedSleekWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
seems like you got a lot of bad stuff going onWeek 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
how are you able to train like that? i would rest up man @ChewedSleek
Thanks bro! Will be doing so, going forward. Swapping some days around to try and give more recovery time Inbetween too.
Thankyou, brother
I don’t think I can get away with that around my 1 year old. Haha. But I’m trying to teach him to cover his mouth when he coughs.
Thanks, brother
Thankyou, bro
Yeah, it hasn’t been fun. Haha. Getting better now though!
Thanks, man!
I’m trying too, bro! Thankyou!
It’s been a rough go, but I’m pushing through. I feel like shit if I don’t train though. Been having some great sleeps the last few nights, so that is a sign to me that things are on the up!seems like you got a lot of bad stuff going on
waiting to see how you grow bro
plenty of time to train. the sleep is goodThanks bro! Will be doing so, going forward. Swapping some days around to try and give more recovery time Inbetween too.
Thankyou, brother
I don’t think I can get away with that around my 1 year old. Haha. But I’m trying to teach him to cover his mouth when he coughs.
Thanks, brother
Thankyou, bro
Yeah, it hasn’t been fun. Haha. Getting better now though!
Thanks, man!
I’m trying too, bro! Thankyou!
It’s been a rough go, but I’m pushing through. I feel like shit if I don’t train though. Been having some great sleeps the last few nights, so that is a sign to me that things are on the up!
@ChewedSleek Looking amazing man........Week 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
@ChewedSleek looks like sassys gear is treating you well man. That’s some damn good training.Week 7 Update.
Good evening EF fam!
Hope you have all been well.
Been coughing up green/grey phlegm all week, due to having my son coughing in my face the entire time he was sick, last week. But I wasn’t going to let a little viral infection get in the way of me training this week. It has improved and gotten better as the week progressed.
Big day on the tools Thursday and Friday inflamed my shoulder issues up and this impacted my upper day training on Saturday.
Sleeps have been okay this week. Last night I got 9hrs solid.
Added in an extra core exercise to my lower day.
———————————————————————
Current weight:
Daily calories/macros:
- 81.3kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Hydration:
- Average 123/68
Workouts:
- Minimum 5lt+
15.7K steps
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
15 reps @ 75kg
13 reps @ 75kg
13 reps @ 75kg
Incline D/Bell
15 reps @ 25kg
15 reps @ 25kg
14 reps @ 25kg
Cable Fly
12 reps @ 30kg
14 reps @ 25kg
14 reps @ 25kg
Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
13 reps @ 27.5kg
Single Arm D/Bell Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Rear Tricep Ext.
14 reps @ 25kg
14 reps @ 25kg
14 reps @ 25kg
Rope Pushdowns
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
19k steps
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
12 reps @ 60kg
11 reps @ 60kg
Smith Squats
12 reps @ 70kg
12 reps @ 70kg
Leg Press (smith variation)
12 reps @ 90kg
12 reps @ 100kg
12 reps @ 100kg
Calf Raises
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cable Crunches
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
20 reps @ 80kg
15k steps
- Wednesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Pull
Flexion Row
14 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Underhand Lat Pulldowns
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Pull-ups
12 reps @ body weight
7 reps @ body weight
7 reps @ body weight
Face pulls
14 reps @ 50kg
14 reps @ 50kg
14 reps @ 50kg
Rear Delt-Flys
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Standing Bicep Curls
18 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Standing Ez-Bar Curls
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
13.5k steps
- Thursday
400mg L-Carnitine Pw
25mins treadmill
Rest
12.3k steps
- Friday
10mg Cialis PW
400mg L-Carnitine PW
30mins Treadmill
Lower + Core
Cable Glute Kickback
12 reps @ 10kg
12 reps @ 10kg
12 reps @ 10kg
Good morning Smith
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Cable Hip Abduction
10 reps @ 7.5kg
10 reps @ 7.5kg
Single Leg Calf Riases
16 @ 40kg
16 @ 40kg
16 @ 40kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
16 reps a side @ 20kg
16 reps a side @ 20kg
17.3k steps
- Saturday
8km walk early in the day
10mg Cialis PW
400mg L-Carnitine PW
20mins Treadmill
Upper
Cable reverse fly
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Stand Lateral Raises
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
Wide Grip Lat Pulldown
14 reps @ 90kg
14 reps @ 90kg
14 reps @ 90kg
Smith Row
13 reps @ 65kg
13 reps @ 65kg
13 reps @ 65kg
Smith Incline Bench
14 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Flat Fly
16 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
8k steps
- Sunday
Rest
400mg L-Carnitine Pw
30mins treadmill
Meal prep
Oil/Injection prep
GH prep
Notes:
- shoulders are playing up on certain exercises. I believe this is due to a combination of some of the work I am currently doing and training.
- Going forward I will be changing the incline chest exercises to flat bench as they appear to be the most affected by my shoulder issues.
- Next week I’ll be switching some training days around so as to give my shoulders a bit more time to recover between training sessions.
- If these issues persist, I will cut back on shoulder volume.
- Can really feel that I’ve had a bump in growth the last week, notably across my back. Will have some comparison photo’s with next weeks (8th week) update.
- Shoulder issues aside, I’m feeling great. Weight is steadily and slowly increasing. Still got a ways to go but I’m happy with the progress and I have @Sassy's Pharmaceuticals @Sassy Rep to thank for that
- View attachment 157716
Thanks guysHope you feel better soon brother
Week 8 Midweek Update
Good evening, EF!
I’ve changed up my training days/split, swapped a few exercises around, reduced volume on my shoulders and so far it’s boding well.
I will also be reducing my daily step-count (as much as work permits), going forward, as I believe that is also a contributing factor on my shitty recovery lately. Burning the candle at both ends, isn’t the best strategy for growth.
Will have a full rundown of my week training-wise, recovery, pics etc. on Sunday.
For now, enjoy some gear porn - touchdown from the best @Sassy's Pharmaceuticals @Sassy Rep
Good evening, EF!
I’ve changed up my training days/split, swapped a few exercises around, reduced volume on my shoulders and so far it’s boding well.
I will also be reducing my daily step-count (as much as work permits), going forward, as I believe that is also a contributing factor on my shitty recovery lately. Burning the candle at both ends, isn’t the best strategy for growth.
Will have a full rundown of my week training-wise, recovery, pics etc. on Sunday.
For now, enjoy some gear porn - touchdown from the best @Sassy's Pharmaceuticals @Sassy Rep
thanks bro for being steadyThanks guys
Sassy Rep
Active member
We love gear porn
good looking sassy gear! clean
Week 8 Update.
Good evening EF brothers,
This week I changed around some of my training days and started off with reduced volume on my shoulders. However, some heavy lifting at work over Thursday and Friday inflamed my shoulders so I chose to sit out my upper body training. Training wise it wasn’t a huge week, more focused on my lower and core.
Sleep this week hasn’t been the greatest either. In saying that though, last night I slept a solid 8.5hrs. Felt good today.
Weight is trending upward though. I’m happy with my slow and steady progress.
I’ve attached a comparison photo. These are 8 weeks apart (obviously, considering this is an 8th week update). I’ve tried to replicate conditions for the photo, to the best of my abilities. About 1.8-2kg difference in the photos.
———————————————————————
Current weight:
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
14 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press (smith variation)
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Calf Raises
14 reps @ 110kg
14 reps @ 110kg
14 reps @ 110kg
Cable Crunches
20 reps @ 85kg
20 reps @ 85kg
20 reps @ 85kg
20 reps @ 85kg
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
14 reps @ 75kg
14 reps @ 75kg
14 reps @ 75kg
Flat Bench D/Bell
13 reps @ 25kg
14 reps @ 25kg
16 reps @ 25kg
Cable Fly
12 reps @ 30kg
12 reps @ 30kg
14 reps @ 30kg
Upright Row
16 reps @ 30kg
16 reps @ 30kg
Single Arm D/Bell Lateral Raises
20 reps @ 10kg
20 reps @ 10kg
EZ-Bar Tricep Ext.
22 reps @ 20kg
22 reps @ 20kg
22 reps @ 20kg
Rope Pushdowns
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
Rest
10mg cialis PW
400mg L-Carnitine PW
Lower + Core
Cable Glute Kickback
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Good morning Smith
10 reps @ 65kg
10 reps @ 65kg
10 reps @ 65kg
Cable Hip Abduction
14 reps @ 7.5kg
14 reps @ 7.5kg
Single Leg Calf Riases
14 reps @ 50kg
12 reps @ 50kg
12 reps @ 50kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
14 reps a side @ 25kg
16 reps a side @ 25kg
Rest
Notes:
Good evening EF brothers,
This week I changed around some of my training days and started off with reduced volume on my shoulders. However, some heavy lifting at work over Thursday and Friday inflamed my shoulders so I chose to sit out my upper body training. Training wise it wasn’t a huge week, more focused on my lower and core.
Sleep this week hasn’t been the greatest either. In saying that though, last night I slept a solid 8.5hrs. Felt good today.
Weight is trending upward though. I’m happy with my slow and steady progress.
I’ve attached a comparison photo. These are 8 weeks apart (obviously, considering this is an 8th week update). I’ve tried to replicate conditions for the photo, to the best of my abilities. About 1.8-2kg difference in the photos.
———————————————————————
Current weight:
- 81.6kg
- Remained the same
- supplements have remained mostly the same.
- All Sassy’s Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Average 123/68
- Minimum 5lt+
- Monday
10mg Cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Legs
Seated Leg Raises
14 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press (smith variation)
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Calf Raises
14 reps @ 110kg
14 reps @ 110kg
14 reps @ 110kg
Cable Crunches
20 reps @ 85kg
20 reps @ 85kg
20 reps @ 85kg
20 reps @ 85kg
- Tuesday
10mg cialis PW
400mg L-Carnitine PW
20mins treadmill PW
Push
Pec Deck
14 reps @ 75kg
14 reps @ 75kg
14 reps @ 75kg
Flat Bench D/Bell
13 reps @ 25kg
14 reps @ 25kg
16 reps @ 25kg
Cable Fly
12 reps @ 30kg
12 reps @ 30kg
14 reps @ 30kg
Upright Row
16 reps @ 30kg
16 reps @ 30kg
Single Arm D/Bell Lateral Raises
20 reps @ 10kg
20 reps @ 10kg
EZ-Bar Tricep Ext.
22 reps @ 20kg
22 reps @ 20kg
22 reps @ 20kg
Rope Pushdowns
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
- Wednesday
Rest
- Thursday
10mg cialis PW
400mg L-Carnitine PW
Lower + Core
Cable Glute Kickback
12 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Good morning Smith
10 reps @ 65kg
10 reps @ 65kg
10 reps @ 65kg
Cable Hip Abduction
14 reps @ 7.5kg
14 reps @ 7.5kg
Single Leg Calf Riases
14 reps @ 50kg
12 reps @ 50kg
12 reps @ 50kg
Hanging Leg Raises
16 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Standing cable pull/twist
16 reps a side @ 20kg
14 reps a side @ 25kg
16 reps a side @ 25kg
- Friday
Rest
Notes:
- It’s apparent that my shoulder issues haven’t gone away and they are having a negative effect on my training. I’m not progressing at all on my upper body training.
- However as I type this, they aren’t giving me grief; nor have they done so the last 36hrs. Due to this, I’m going to completely drop upper body exercises this coming week and give these issues the chance to rest and recover; while focusing on legs + core.
- I have spent a lot of time looking into where I am experiencing the pains and have found some rehab exercises, which I will be employing this week and will continue along side my upper body training.
- After this week, I’ll be restructuring my training split to an upper/lower/rest/upper/lower/rest/rest or 2 on - 1 off - 2 on - 2 off. I’ll be really prioritising rest and recovery going forward, instead of just trying to push through the pain.
- Annoyed that it’s gotten to this, but annoyance will just raise cortisol. Which in turn will mean less gains.
- The woife got me a snack while doing groceries too.
lats are looking bigger, I see the shoulders wider too bro
growing nicely
the training though might need more natty adds like pull ups planks and dips
chicken katsu roll? you need at least a protein bar with this lol
Zero issue moving stuff around if work demands are heavy
looks good man. i see the bigger shoulders. you are coming along @ChewedSleek
bro sushi a poosy food i think @ChewedSleek where is the red meat? should be base of all meals
@ChewedSleek bros this one looks good. we got a lot of good sushi places here in south cali. looks great!
@ChewedSleek this is looking yummy. i'm a big sushi fan too. i fell in love with it years ago
@ChewedSleek this is some interesting food. i'm not a sushi person very much. but that does look good
@ChewedSleek fantastic work on this man. i gotta give you a lot of love and credit. the sushi is looking yum
Sassy Rep
Active member
You are doing bro, the old sleep is key to recovery.
@ChewedSleek definitely adding some size bro! Can never go wrong with sushi!
Definitely a difference
@ChewedSleek one of my favorite meals is sushi rolls! I can eat a ton of those things.
Week 9 Midweek update:
Weighed in at 82kg fasted this morning; weight is still slowly trending upwards. Steps haven’t been too wild this week, despite long work days.
Focused solely on rest and recovery this week. Shoulders are feeling much better and not giving me a lot of grief as a result. I’m hoping to finish early tomorrow and get a decent leg session in.
Still growing while using the best @Sassy's Pharmaceuticals @Sassy Rep
Weighed in at 82kg fasted this morning; weight is still slowly trending upwards. Steps haven’t been too wild this week, despite long work days.
Focused solely on rest and recovery this week. Shoulders are feeling much better and not giving me a lot of grief as a result. I’m hoping to finish early tomorrow and get a decent leg session in.
Still growing while using the best @Sassy's Pharmaceuticals @Sassy Rep
Attachments
lean AF bro! you getting bigger i think at the same time
do you got before after shots? @ChewedSleek
Sassy Rep
Active member
Looking sharp
Thanks, brotherLooking sharp
Week 9 Update.
Good evening EF brothers,
Big and long days at work this week, so no training was managed to squeeze in this week. I believe this has helped majorly with systemic fatigue and done my shoulders a major service. So I ain’t mad about it.
Managed to have a few lunchtime naps this week also, rather than pacing around while I eat.
Not a huge update. Work week will be lighter this coming week, keen to start my updated program.
———————————————————————
Current weight:
Notes:
Good evening EF brothers,
Big and long days at work this week, so no training was managed to squeeze in this week. I believe this has helped majorly with systemic fatigue and done my shoulders a major service. So I ain’t mad about it.
Managed to have a few lunchtime naps this week also, rather than pacing around while I eat.
Not a huge update. Work week will be lighter this coming week, keen to start my updated program.
———————————————————————
Current weight:
- 82kg
- Remained the same
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Average 123/68
- Minimum 5lt
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
Notes:
- no notes this week.
sharp and lean look bro really big size there
i want to see you shred city it up
When will you restart training?
you are forming a nice V shape. the waist is staying tight. you actually look more vascular on the right oddly enough. @ChewedSleek
bro @ChewedSleek you looking good. nice and lean the way i like them. but you need to save some tattoo space on your body for me to put BODYMONSTER across
not a bad update. i want to see you put on a few pounds of lean muscle from here. that would be golden @ChewedSleek
@ChewedSleek i see a change. that is good! how do you feel overall internally too?
@ChewedSleek bros this is a good one. i want to see more out of you i give you much love and credit
Looking lean brother
Sassy Rep
Active member
Looking good did your cardio and had a rest. This weeks you will be ready for action
.
@ChewedSleek Food looks good man.....
Yummmm cunt!
@ChewedSleek definitely looking lean man. Making some great progress
Thankyou, bro! Just a few more months of growth, some maintenance after to establish new growth and then I’ll be shredding for sure.
Back at it this week. Restructured my training to suit my shoulder issues, with more recovery.
Thankyou, man. I’m pretty happy with my progress so far.
Internally I feel great. I’ve always been a big eater, so getting to eat high volumes of food is great for me.
That week off had a huge impact. I feel fucking great for it and I can see visually that Im looking better for it too.Looking good did your cardio and had a rest. This weeks you will be ready for action
Got nothing on your meals, brother!
Midweek 10 update:
Restructured training is boding me well.
I don’t know if it’s just from what I’m doing at work this week or not. But, the forearm pumps I’m getting this week, make me feel like I’m going to explode.
Blood pressure is staying consistent.
Weighed in fasted at 82kg this morning. But I have increased my carbs on training days, to avoid a plateau.
Increased EQ to 140mg per week.
Photo taken this morning after weigh-in.
Restructured training is boding me well.
I don’t know if it’s just from what I’m doing at work this week or not. But, the forearm pumps I’m getting this week, make me feel like I’m going to explode.
Blood pressure is staying consistent.
Weighed in fasted at 82kg this morning. But I have increased my carbs on training days, to avoid a plateau.
Increased EQ to 140mg per week.
Photo taken this morning after weigh-in.
Attachments
you look good and the eq up is the right thing bro
eq is the best
Sassy Rep
Active member
Keen to hear how the increase in eq is going to affect you bro, smart choice upping that carbs as well.
Thanks, bro! I’m liking it! I wish I had started a bit higher with it. But, I’ve read so many stories of it absolutely trashing people’s e2; so I was playing it safe with this run. I’m keen to see how the increase goes, moving forward. I will definitely run it again in the future!
you’ll be kept in the loop, bro! The increase in carbs has been welcome, I love carbs haha
Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
Rest
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
- 82.5kg
- Remained the same
- supplements have remained mostly the same.
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
- Average 123/68 *blood pressure staying consistent
- Minimum 5lt+
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
- Wednesday
Rest
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
week 10 is good and that meal! high chocolate bro lolWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
how u feel on new eq?
Leg work is crazy light
@ChewedSleek great job man! you are showing the eats! that is a good looking protein dessert!Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
this one looks great! the food is terrific. @ChewedSleek great volume on the training!Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
very nice on everything. the food, the training. the nice attitude. love it all! @ChewedSleekWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
bro dayum this a good workout. lot of volume. just the way i like it @ChewedSleekWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
bros that looks like a nice snack! and i love your training. you got the iron training on point proud of you @ChewedSleekWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
@ChewedSleek this is a heck of an update. the EF family appreciates you throwing the iron around. the volume looks strong!Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
Long sessions i dig itWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
@ChewedSleek Good detailed updates man.......Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
@ChewedSleek that’s a great update man. I love the detailsWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
Sassy Rep
Active member
I'll give that a crack!Week 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
Killer arm work right hereWeek 10 Update.
Good evening EF brothers!
Hope you’ve all had a great weekend
This week I started my new program. Made a conscious effort to decrease my daily steps also.
———————————————————————
Current weight:
Daily calories/macros:
- 82.5kg
Supplements:
- Remained the same
PEDs:
- supplements have remained mostly the same.
Blood pressure:
- Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed. *passed out early and missed my shot last night
Hydration:
- Average 123/68 *blood pressure staying consistent
Workouts:
- Minimum 5lt+
14.8K steps
- Monday
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 60kg
14 reps @ 60kg
Smith Squats
12 reps @ 80kg
12 reps @ 80kg
Leg Press
16 reps @ 100kg
18 reps @ 100kg
Calf Raises
16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg
Cable Crunches
20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Hammer Curls
18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg
Inclined Seat Bicep Curls
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
18.3k steps
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Under-Hand Pulldowns
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Smith Rows
10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg
Cable Reverse Flys
10 reps @ 12.5kg
10 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
10 reps @ 60kg
Smith Bench Press
10 reps @ 70kg
10 reps @ 70kg
Cable Fly
12 reps @ 20kg
12 reps @ 20kg
10.5k steps
- Wednesday
Rest
16.2k steps
- Thursday
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 15kg
11 reps @ 15kg
Good-Morning Smith
12 reps @ 70kg
12 reps @ 70kg
Cable Hip Abduction
9 reps @ 10kg
8 reps @ 10kg
Single Calf Raise
8 reps @ 70kg
8 reps @ 70kg
Hanging Leg Raises
16 reps @ bodyweight
16 reps @ body weight
Standing Cable Twists
16 reps @ 30kg
16 reps @ 30kg
Ez-Bar Tricep Extension
10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg
Rope Pushdown
10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg
11.5k steps
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg
Dumbbell Bench Press
12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg
Peck Deck
12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg
Wide Grip Lat Pulldown
12 reps @ 95kg
12 Reps @ 95kg
Pull-Up
10 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
8 Reps @ 5kg
8 Reps @ 5kg
Upright Row
10 Reps @ 30kg
8 Reps @ 30kg
Notes:
- New program feels good so far.
- Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
- Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
- View attachment 158737
I’m loving it! I’ll definitely be using EQ again in the future, but I’ll start out a little higher now that I have a better gauge of its effects on my e2. Just didn’t want to crash lol
It was so fucking good!
Mid-11-week update.
Workouts are feeling great this week. I’m really enjoying this split and the recovery time in between.
Still actively trying to keep my steps down around 12k.
Blood pressure is staying consistent.
Will have more details and pics included with my end of week update.
Workouts are feeling great this week. I’m really enjoying this split and the recovery time in between.
Still actively trying to keep my steps down around 12k.
Blood pressure is staying consistent.
Will have more details and pics included with my end of week update.
Sassy Rep
Active member
That's all good news brother
Week 11 Update.
Good evening EF brothers,
Hope you’re all killin’ it and had a great weekend.
Been a great week of training. Recovery time is just right and gives me a great opportunity to push myself harder with every session.
———————————————————————
Current weight:
4334Kcal
516c/300p/109f
Supplements:
400mg L-Carnitine PW
10mg Cialis PW
16mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 70kg
8 reps @ 70kg
8 reps @ 70kg
Smith Squats
8 reps @ 90kg
9 reps @ 90kg
Leg Press
10 reps @ 120kg
10 reps @ 120kg
10 reps @ 120kg
Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg
Cable Crunches
12 reps @ 100kg
12 reps @ 100kg
12 reps @ 100kg
Hammer Curls
14 reps @ 15kg
14 reps @ 15kg
14 reps @ 15kg
Inclined Seat Bicep Curls
10 reps @ 10kg
10 reps @ 10kg
10 reps @ 10kg
400mg L-Carnitine
10mg Cialis Preworkout
Upper (Back Focused)
Flexion Row
8 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg
Under-Hand Pulldowns
12 reps @ 95kg
12 reps @ 95kg
12 reps @ 95kg
Smith Rows
10 reps @ 75kg
9 reps @ 75kg
10 reps @ 75kg
Cable Reverse Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
12 reps @ 60kg
Smith Bench Press
10 reps @ 80kg
10 reps @ 80kg
Cable Fly
12 reps @ 25kg
12 reps @ 25kg
Rest
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg
Good-Morning Smith
8 reps @ 75kg
8 reps @ 75kg
8 reps @ 75kg
Cable Hip Abduction
8 reps @ 12.5kg
8 reps @ 12.5kg
Single Calf Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Hanging Leg Raises
18 reps @ bodyweight
18 reps @ body weight
20 reps @ body weight
Standing Cable Twists
16 reps @ 35kg
16 reps @ 35kg
16 reps @ 35kg
Ez-Bar Tricep Extension
16 reps @ 22.5kg
16 reps @ 22.5kg
16 reps @ 22.5kg
Rope Pushdown
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
10 Reps @ 15kg
10 Reps @ 15kg
10 Reps @ 15kg
*pause reps on the stretch. Can still feel it today. Will focus on pause reps for incline fly going forward.
Dumbbell Bench Press
10 Reps @ 27.5kg
10 Reps @ 27.5kg
10 Reps @ 27.5kg
Peck Deck
10 Reps @ 70kg
10 Reps @ 70kg
10 Reps @ 70kg
Wide Grip Lat Pulldown
12 reps @ 100kg
12 reps @ 110kg
12 reps @ 110kg
Pull-Up
12 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
12 Reps @ 5kg
12 Reps @ 5kg
Upright Row
12 Reps @ 30kg
12 Reps @ 30kg
Notes:
Good evening EF brothers,
Hope you’re all killin’ it and had a great weekend.
Been a great week of training. Recovery time is just right and gives me a great opportunity to push myself harder with every session.
———————————————————————
Current weight:
- 83kg
4334Kcal
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Average 123/68
- Minimum 5lt+
- Monday
400mg L-Carnitine PW
10mg Cialis PW
16mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 70kg
8 reps @ 70kg
8 reps @ 70kg
Smith Squats
8 reps @ 90kg
9 reps @ 90kg
Leg Press
10 reps @ 120kg
10 reps @ 120kg
10 reps @ 120kg
Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg
Cable Crunches
12 reps @ 100kg
12 reps @ 100kg
12 reps @ 100kg
Hammer Curls
14 reps @ 15kg
14 reps @ 15kg
14 reps @ 15kg
Inclined Seat Bicep Curls
10 reps @ 10kg
10 reps @ 10kg
10 reps @ 10kg
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
Upper (Back Focused)
Flexion Row
8 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg
Under-Hand Pulldowns
12 reps @ 95kg
12 reps @ 95kg
12 reps @ 95kg
Smith Rows
10 reps @ 75kg
9 reps @ 75kg
10 reps @ 75kg
Cable Reverse Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
Face Pulls
12 reps @ 60kg
12 reps @ 60kg
Smith Bench Press
10 reps @ 80kg
10 reps @ 80kg
Cable Fly
12 reps @ 25kg
12 reps @ 25kg
- Wednesday
Rest
- Thursday
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg
Good-Morning Smith
8 reps @ 75kg
8 reps @ 75kg
8 reps @ 75kg
Cable Hip Abduction
8 reps @ 12.5kg
8 reps @ 12.5kg
Single Calf Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Hanging Leg Raises
18 reps @ bodyweight
18 reps @ body weight
20 reps @ body weight
Standing Cable Twists
16 reps @ 35kg
16 reps @ 35kg
16 reps @ 35kg
Ez-Bar Tricep Extension
16 reps @ 22.5kg
16 reps @ 22.5kg
16 reps @ 22.5kg
Rope Pushdown
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
- Friday
400mg L-Carnitine
10mg Cialis
Upper (Chest Focused)
Incline Fly
10 Reps @ 15kg
10 Reps @ 15kg
10 Reps @ 15kg
*pause reps on the stretch. Can still feel it today. Will focus on pause reps for incline fly going forward.
Dumbbell Bench Press
10 Reps @ 27.5kg
10 Reps @ 27.5kg
10 Reps @ 27.5kg
Peck Deck
10 Reps @ 70kg
10 Reps @ 70kg
10 Reps @ 70kg
Wide Grip Lat Pulldown
12 reps @ 100kg
12 reps @ 110kg
12 reps @ 110kg
Pull-Up
12 Reps @ Bodyweight
10 Reps @ Bodyweight
Isolated Cable Lateral Raise
12 Reps @ 5kg
12 Reps @ 5kg
Upright Row
12 Reps @ 30kg
12 Reps @ 30kg
Notes:
- Great week of training.
- Sleep hasn’t been 100% this week, family pet is lost. So I’ve been having to get up quite early and had some late nights out walking around the neighbourhood, to try and find him. but this hasn’t effected my training to much.
- Tried some posing and I suck. Which I knew, but I’ve included a pic.
- Was craving garlic, olives and pasta all week, so that was my off plan meal. Also shared some of those Sour Patch Kid Oreos, with my son and they were fucking foul.
300 grams of protein you in top big mode bro i love that size move it up
and the meal looks hella tasty and high carb is there chicken in that pasta?
Killing the steps at 15k+
@ChewedSleek nice little pasta dish. it looks good. the food is incredible.
@ChewedSleek bro looking good on the training. you got some good volume. i like it !
the food looks delicious actually. i got mad love for it. and i love the legs, they are looking incredible @ChewedSleek
@ChewedSleek bros this is an amazing job ! the pasta looks great. i want to see more like this
@ChewedSleek man that is a beautiful looking meal. looks terrific if you ask me. how do you digest that type of pasta?
wow incredible job on this one. the training looks good! the food is amazing. proud of you @ChewedSleek
Killer, shape coming in nicely
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