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Nice job man. Looking absolutely yoked. If you add a few pounds of lean muscle mass on that frame, you'll look amazing. @ChewedSleek
Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals
- Thread starter ChewedSleek
- Start date
bros hell yeah this one looks sweet! @ChewedSleek you pumping some major iron and having fun doing it. i like to see that effect
@ChewedSleek good to hear you got in a solid workout. i like the hard work on the bicep pump. those are always fun. its a great way to push yourself and get some satisfaction from the training
the lean physique is amazing. the vascularity is very good. keep pumping the iron, i think you have room to fill out more and you will! @ChewedSleek
@ChewedSleek looking lean bro!
@ChewedSleek Legit physique bro....solid progress........
Thanks, brother! I just wanna get real lean for my next big push!
Week 22 Update
Happy Sunday Evening Elite Fam,
Had some big days at work this week. So my deload week became a rest week and I feel great for it.
Calories/macros remained the same.
Dosages stayed the same.
Weight has come down a touch.
———————————————————————
Current weight:
Daily calories/macros:
Supplements:
PEDs:
Workouts:
Rest from training this week.
Notes:
Happy Sunday Evening Elite Fam,
Had some big days at work this week. So my deload week became a rest week and I feel great for it.
Calories/macros remained the same.
Dosages stayed the same.
Weight has come down a touch.
———————————————————————
Current weight:
- 85.5kg fasted
Daily calories/macros:
- 4200
Supplements:
- supplements have remained mostly the same
PEDs:
- All @Sassy's Pharmaceuticals @Sassy Rep 350mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- 110/60
- Minimum 5lt
Workouts:
Rest from training this week.
Notes:
- Calories will come down a touch moving forward and test will drop down to TRT.
- Made some protein banana bread through the week.
- Breakfast oats.
Nice meal pics tasty and the food still looks clean even on a rest week bro
Weight at 85.5 kg is holding solid u gtg
@ChewedSleek making your own banana bread sounds good man. i need to make some carb bars myself this week. ran out over weekend
Lots of members busy as it comes to xmas. Switch to maintenance mode
bros the food looking good if you ask me! i gotta show my wife this stuff. maybe she can bake me some lol @ChewedSleek
very nice on the banana bread. @ChewedSleek it looks super good to me! one of my favorites for sure
@ChewedSleek i can see how you are getting over 4K calories a day. all those delicious sweets. my wife used to cook me fresh banana bread too every weekend during football season. i miss her so much
great idea with the deload week. you are smart not to over do your body. i give you a lot of props on that! @ChewedSleek
@ChewedSleek banana bread is looking bomb!
The banana bread was fucking amazing. Rest week got me feeling a million bucks right now.
I wish I ate this every day, it would make hitting 4K easy as shit!@ChewedSleek i can see how you are getting over 4K calories a day. all those delicious sweets. my wife used to cook me fresh banana bread too every weekend during football season. i miss her so much
I’d send you my wife, I’d even pay for postage. But she doesn’t cook or bake.
Steps are staying high this week. Started a new program, so training is feeling amazing.
Going to reintroduced fasted cardio and try get a couple kms in few times a week moving forward.
Physique update.
Calories are sitting around 3800-4000 daily.
Fasted yesterday morning.
Going to reintroduced fasted cardio and try get a couple kms in few times a week moving forward.
Physique update.
Calories are sitting around 3800-4000 daily.
Fasted yesterday morning.
@ChewedSleek Meal looks good.......
with a shake bro
hella lean bro
I always stay back at work during my deload weeks haha, best way utilise it!
Hope u well dude
its good stuff
bros awesome work!
Week 23 Update
Happy Sunday Evening Elite Fam,
Changed my program up a touch, and started new.
Dropped volume on legs a touch, as I’m going to be slowly implementing more cardio moving forward.
———————————————————————
Current weight:
Up and out the house by 3am for work. Returned home at 8:30pm. So no training Monday.
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg
Lying Leg Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Seated Leg Extension
12 reps @ 50kg
12 reps @ 50kg
12 reps @ 50kg
Cable Preacher Curls
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
Standing Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
Decline Crunch
22 reps @ bodyweight
22 reps @ bodyweight
20 reps @ bodyweight
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Upper Body
Kneeling Single-Arm Lat Pulldown
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Underhand Pulldown
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Dumbbell Row
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
Pec Deck
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
Cable Chest Fly
12 reps @ 25kg
12 reps @ 25kg
12 reps @ 25kg
Face Pulls
16 reps @ 50kg
16 reps @ 50kg
16 reps @ 50kg
Reverse Cable Fly
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
16 reps @ 10kg
12 reps @ 15kg
12 reps @ 15kg
Smith Squat
16 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
Calf Raises
18 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
Straight Bar Push Down
18 reps @ 40kg
15 reps @ 45kg
14 reps @ 45kg
EZ-Bar Tricep Extension
16 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Flat Bench Lying Leg Raises
20 reps @ bodyweight
20 reps @ bodyweight
20 reps @ bodyweight
720mg L-Carnitine PW
10mg Cialis PW
30mins treadmill LISS
Upper Body
Deficit Pushups
20 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Flat Bench Smith
10 reps @ 70kg
10 reps @ 70kg
10 reps @ 70kg
Incline Fly
13 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 80kg
12 reps @ 90kg
12 reps @ 90kg
Smith Row
16 reps @ 40kg
16 reps @ 40kg
16 reps @ 40kg
Isolated Lateral Cable Raises
14 reps @ 5kg
12 reps @ 5kg
12 reps @ 5kg
Standing Lateral Raises
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
30mins intermittent moderate intensity jog
Notes:
Happy Sunday Evening Elite Fam,
Changed my program up a touch, and started new.
Dropped volume on legs a touch, as I’m going to be slowly implementing more cardio moving forward.
———————————————————————
Current weight:
- 85.4kg fasted
- 3800
- 556c/232p/61f
- supplements have remained mostly the same.
- @Sassy's Pharmaceuticals @Sassy Rep 175mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- 116/58
- Minimum 5lt
- Monday
Up and out the house by 3am for work. Returned home at 8:30pm. So no training Monday.
- Tuesday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg
Lying Leg Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Seated Leg Extension
12 reps @ 50kg
12 reps @ 50kg
12 reps @ 50kg
Cable Preacher Curls
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
Standing Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
Decline Crunch
22 reps @ bodyweight
22 reps @ bodyweight
20 reps @ bodyweight
- Wednesday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Upper Body
Kneeling Single-Arm Lat Pulldown
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Underhand Pulldown
14 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Dumbbell Row
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
Pec Deck
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
Cable Chest Fly
12 reps @ 25kg
12 reps @ 25kg
12 reps @ 25kg
Face Pulls
16 reps @ 50kg
16 reps @ 50kg
16 reps @ 50kg
Reverse Cable Fly
12 reps @ 15kg
12 reps @ 15kg
12 reps @ 15kg
- Thursday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
16 reps @ 10kg
12 reps @ 15kg
12 reps @ 15kg
Smith Squat
16 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
Calf Raises
18 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
Straight Bar Push Down
18 reps @ 40kg
15 reps @ 45kg
14 reps @ 45kg
EZ-Bar Tricep Extension
16 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Flat Bench Lying Leg Raises
20 reps @ bodyweight
20 reps @ bodyweight
20 reps @ bodyweight
- Friday
- Saturday
720mg L-Carnitine PW
10mg Cialis PW
30mins treadmill LISS
Upper Body
Deficit Pushups
20 reps @ Bodyweight
16 reps @ Bodyweight
16 reps @ Bodyweight
Flat Bench Smith
10 reps @ 70kg
10 reps @ 70kg
10 reps @ 70kg
Incline Fly
13 reps @ 12.5kg
12 reps @ 12.5kg
12 reps @ 12.5kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 80kg
12 reps @ 90kg
12 reps @ 90kg
Smith Row
16 reps @ 40kg
16 reps @ 40kg
16 reps @ 40kg
Isolated Lateral Cable Raises
14 reps @ 5kg
12 reps @ 5kg
12 reps @ 5kg
Standing Lateral Raises
16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg
- Sunday
30mins intermittent moderate intensity jog
Notes:
- Taking it easy and easing myself back into cardio with intermittent moderate intensity jog so as not to fuck my knees up. I’ve had issues in the past with going to hard to early and it just destroys my knees.
- Really loving dates and bananas at the moment, so I’ve been adding them as often as I can to meals.
best high protein meal pics bro
Great to start a big day day or legs!
Also, thanks for always supporting my log brother!
you doing all the work broAlso, thanks for always supporting my log brother!
Physique update fasted yesterday morning.
Weight is staying pretty consistent.
Calories have been sitting at 3800.
Weight is staying pretty consistent.
Calories have been sitting at 3800.
good body pics bro
lets get actual food training up
Week 24 Update:
Happy Sunday EF Fam,
Monday I was out of the house early and home late. As a result, training started from Tuesday this week and training has been great. Really focusing form with focused reps as I felt I was getting sloppy towards the end of last block.
Starting to to settle back into cardio.
Steps have been high.
Weight has remained steady, possibly dropped a touch so for now calories/Macros have and will remained the same for now.
———————————————————————
Current weight:
Daily calories/macros:
Supplements:
PEDs:
Blood pressure:
Hydration:
Workouts:
AM Fasted Cardio 25mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
10 reps @ 120kg
10 reps @ 120kg
10 reps @ 120kg
Lying Leg Curls
12 reps @ 30kg
10 reps @ 30kg
10 reps @ 30kg
Seated Leg Extension
12 reps @ 55kg
12 reps @ 55kg
12 reps @ 55kg
Cable Preacher Curls
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
Standing Bicep Curls
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Decline Crunch
24 reps @ bodyweight
22 reps @ bodyweight
22 reps @ bodyweight
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 32.5kg
14 reps @ 35kg
12 reps @ 37.5kg
Underhand Pulldown
12 reps @ 87.5kg
12 reps @ 87.5kg
12 reps @ 87.5kg
One-Arm Dumbbell Row
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Pec Deck
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Cable Chest Fly
12 reps @ 30kg
10 reps @ 30kg
10 reps @ 30kg
Face Pulls
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
Reverse Cable Fly
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
PM Cardio 30mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower, Core + Tris
Glute Kickback
12 reps @ 17.5kg
10 reps @ 20kg
10 reps @ 20kg
Smith Squat
12 reps @ 70kg
10 reps @ 80kg
10 reps @ 80kg
Calf Raises
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Straight Bar Push Down
18 reps @ 50kg
14 reps @ 55kg
12 reps @ 55kg
EZ-Bar Tricep Extension
18 reps @ 25kg
18 reps @ 25kg
18 reps @ 25kg
Flat Bench Lying Leg Raises
24 reps @ bodyweight
22 reps @ bodyweight
22 reps @ bodyweight
AM Fasted Cardio 35mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Upper Body
Deficit Pushups
24 reps @ Bodyweight
20 reps @ Bodyweight
20 reps @ Bodyweight
Flat Bench Smith
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
No rest
To Failure @ 40kg
Incline Fly
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 95kg
12 reps @ 105kg
12 reps @ 105kg
Smith Row
16 reps @ 45kg
14 reps @ 50kg
14 reps @ 50kg
Isolated Lateral Cable Raises
16 reps @ 5kg
16 reps @ 5kg
16 reps @ 5kg
Standing Lateral Raises
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
AM Fasted Cardio 25mins
Notes:
Happy Sunday EF Fam,
Monday I was out of the house early and home late. As a result, training started from Tuesday this week and training has been great. Really focusing form with focused reps as I felt I was getting sloppy towards the end of last block.
Starting to to settle back into cardio.
Steps have been high.
Weight has remained steady, possibly dropped a touch so for now calories/Macros have and will remained the same for now.
———————————————————————
Current weight:
- 85.2kg fasted
Daily calories/macros:
- 3800
- 556c/232p/61f
Supplements:
- supplements have remained mostly the same.
PEDs:
- @Sassy's Pharmaceuticals @Sassy Rep 175mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Blood pressure:
- 116/58
Hydration:
- Minimum 5lt
Workouts:
- Monday
AM Fasted Cardio 25mins
- Tuesday
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
10 reps @ 120kg
10 reps @ 120kg
10 reps @ 120kg
Lying Leg Curls
12 reps @ 30kg
10 reps @ 30kg
10 reps @ 30kg
Seated Leg Extension
12 reps @ 55kg
12 reps @ 55kg
12 reps @ 55kg
Cable Preacher Curls
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
Standing Bicep Curls
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Decline Crunch
24 reps @ bodyweight
22 reps @ bodyweight
22 reps @ bodyweight
- Wednesday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 32.5kg
14 reps @ 35kg
12 reps @ 37.5kg
Underhand Pulldown
12 reps @ 87.5kg
12 reps @ 87.5kg
12 reps @ 87.5kg
One-Arm Dumbbell Row
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Pec Deck
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Cable Chest Fly
12 reps @ 30kg
10 reps @ 30kg
10 reps @ 30kg
Face Pulls
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
Reverse Cable Fly
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
- Thursday
PM Cardio 30mins
- Friday
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower, Core + Tris
Glute Kickback
12 reps @ 17.5kg
10 reps @ 20kg
10 reps @ 20kg
Smith Squat
12 reps @ 70kg
10 reps @ 80kg
10 reps @ 80kg
Calf Raises
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Straight Bar Push Down
18 reps @ 50kg
14 reps @ 55kg
12 reps @ 55kg
EZ-Bar Tricep Extension
18 reps @ 25kg
18 reps @ 25kg
18 reps @ 25kg
Flat Bench Lying Leg Raises
24 reps @ bodyweight
22 reps @ bodyweight
22 reps @ bodyweight
- Saturday
AM Fasted Cardio 35mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Upper Body
Deficit Pushups
24 reps @ Bodyweight
20 reps @ Bodyweight
20 reps @ Bodyweight
Flat Bench Smith
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
No rest
To Failure @ 40kg
Incline Fly
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 95kg
12 reps @ 105kg
12 reps @ 105kg
Smith Row
16 reps @ 45kg
14 reps @ 50kg
14 reps @ 50kg
Isolated Lateral Cable Raises
16 reps @ 5kg
16 reps @ 5kg
16 reps @ 5kg
Standing Lateral Raises
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
- Sunday
AM Fasted Cardio 25mins
Notes:
- Pictured meal prep for the next few days.
- Breakfast from yesterday morning, post fasted cardio.
Happy Sunday morning bro
Daymn your meal prep is perfect
Like real bodybuilding style
Hope you had a great weekend and an even better start to the week, bro!
its all very good bro
Midweek 25.
Training is going well this week, despite some scorching hot days at work.
Been making an effort to bust out calf raises whenever possible throughout the day.
Weight has dropped a touch and is sitting on 85kg fasted in the AM. Which may be due to the hotter weather.
Skin is starting to look looser round the stomach again.
Training is going well this week, despite some scorching hot days at work.
Been making an effort to bust out calf raises whenever possible throughout the day.
Weight has dropped a touch and is sitting on 85kg fasted in the AM. Which may be due to the hotter weather.
Skin is starting to look looser round the stomach again.
looking lean bro
can we get new pose?
@ChewedSleek the physique looks fantastic. You're looking lean and ripped. The vascularity is insane.
bros you looking sharp! got a nice physique to be honest. i like the hard work you are doing @ChewedSleek
Jealous of the heat there
Another excellent job, man.@ChewedSleek One thing that gives you a huge advantage is you have a super tight waist. Keep that up. As you get older you don't want to end up with a beer gut.
@ChewedSleek I gave you a lot of credit, man. You really have a body that is solid. Hard to really find any flaws. It's just a matter now of continuing to put on good quality muscle mass and keep the body fat off.
very nice job on this log. its been a pleasure to follow it for almost 50 pages. you kept getting strong and strong @ChewedSleek
@ChewedSleek legit pic man....how many tattoos do you have?......
@ChewedSleek looks like you’ve leaned up but are looking fuller man. Looking really good.
Coming up, bro!
Thanks, my man!
I run hot, so I am not a fan of the heat. I am much more of a winter person.
Thanks my man! I’ve had a beer gut in the past - never again!
Thanks bro!
I appreciate your support, my bro!
Not enough, bro haha. I feel like a blank canvas these days as I’ve had my whole right sleeve lasered off and the top of my left arm lasered off, and cannot wait to cover them back up!
Appreciate the compliments and your consistent support on my log, bro!
Week 25 Update
Happy Sunday EF Fam,
Training has been great this week. Steps are high as well.
Sleep this week has been so good and consistent.
My weight is starting to trend down a touch, but I think that is losing a bit of fluff.
———————————————————————
Current weight:
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Lying Leg Curls
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Seated Leg Extension
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
Cable Preacher Curls
10 reps @ 20kg
10 reps @ 20kg
10 reps @ 20kg
Standing Bicep Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Decline Crunch
26 reps @ bodyweight
26 reps @ bodyweight
24 reps @ bodyweight
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 37.5kg
12 reps @ 40kg
12 reps @ 40kg
Underhand Pulldown
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
One-Arm Dumbbell Row
12 reps @ 25kg
12 reps @ 25kg
12 reps @ 25kg
Pec Deck
12 reps @ 75kg
10 reps @ 80kg
10 reps @ 80kg
Cable Chest Fly
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Face Pulls
14 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Reverse Cable Fly
14 reps @ 20kg
13 reps @ 20kg
13 reps @ 20kg
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
16 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Smith Squat
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Calf Raises
15 reps @ 85kg
14 reps @ 85kg
14 reps @ 85kg
Straight Bar Push Down
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
EZ-Bar Tricep Extension
14 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Flat Bench Lying Leg Raises
26 reps @ bodyweight
26 reps @ bodyweight
26 reps @ bodyweight
PM 25mins Cardio
AM Fasted Cardio 30mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Upper Body (swapped order of chest exercises around, as deficit push-ups were destroying me for bench press in previous sessions. Glad a made this decision, as I did not suffer through bench press this week)
Flat Bench Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
No rest
To Failure @ 40kg
Incline Fly
10 reps @ 15kg
10 reps @ 15kg
10 reps @ 15kg
Deficit Pushups
22 reps @ Bodyweight
20 reps @ Bodyweight
20 reps @ Bodyweight
Wide-Grip Parallel Bar Lat Pulldowns
14 reps @ 110kg
12 reps @ 120kg
12 reps @ 120kg
Smith Row
16 reps @ 50kg
12 reps @ 55kg
12 reps @ 55kg
No Rest
To failure @ 30kg
Isolated Lateral Cable Raises
14 reps @ 7.5kg
12 reps @ 7.5kg
12 reps @ 7.5kg
Standing Lateral Raises
14 reps @ 12.5kg
14 reps @ 12.5kg
14 reps @ 12.5kg
Notes:
Happy Sunday EF Fam,
Training has been great this week. Steps are high as well.
Sleep this week has been so good and consistent.
My weight is starting to trend down a touch, but I think that is losing a bit of fluff.
———————————————————————
Current weight:
- 85kg fasted
- 3800
- 556c/232p/61f
- supplements have remained mostly the same.
- Sassy’s Pharmaceuticals 175mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Have not taken this week. Wife moved my machine to a new spot and I’m an out of sight, out of mind person. So I have to move it back into my nightly view.
- Minimum 7lt this week as we’ve had some hot days.
- Monday
- Tuesday
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Lower body, Core + Bis
Smith Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Lying Leg Curls
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Seated Leg Extension
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
Cable Preacher Curls
10 reps @ 20kg
10 reps @ 20kg
10 reps @ 20kg
Standing Bicep Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Decline Crunch
26 reps @ bodyweight
26 reps @ bodyweight
24 reps @ bodyweight
- Wednesday
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 37.5kg
12 reps @ 40kg
12 reps @ 40kg
Underhand Pulldown
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
One-Arm Dumbbell Row
12 reps @ 25kg
12 reps @ 25kg
12 reps @ 25kg
Pec Deck
12 reps @ 75kg
10 reps @ 80kg
10 reps @ 80kg
Cable Chest Fly
14 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Face Pulls
14 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
Reverse Cable Fly
14 reps @ 20kg
13 reps @ 20kg
13 reps @ 20kg
- Thursday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
16 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Smith Squat
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Calf Raises
15 reps @ 85kg
14 reps @ 85kg
14 reps @ 85kg
Straight Bar Push Down
16 reps @ 55kg
16 reps @ 55kg
16 reps @ 55kg
EZ-Bar Tricep Extension
14 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Flat Bench Lying Leg Raises
26 reps @ bodyweight
26 reps @ bodyweight
26 reps @ bodyweight
- Friday
PM 25mins Cardio
- Saturday
AM Fasted Cardio 30mins
720mg L-Carnitine PW
10mg Cialis PW
22mins treadmill LISS
Upper Body (swapped order of chest exercises around, as deficit push-ups were destroying me for bench press in previous sessions. Glad a made this decision, as I did not suffer through bench press this week)
Flat Bench Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
No rest
To Failure @ 40kg
Incline Fly
10 reps @ 15kg
10 reps @ 15kg
10 reps @ 15kg
Deficit Pushups
22 reps @ Bodyweight
20 reps @ Bodyweight
20 reps @ Bodyweight
Wide-Grip Parallel Bar Lat Pulldowns
14 reps @ 110kg
12 reps @ 120kg
12 reps @ 120kg
Smith Row
16 reps @ 50kg
12 reps @ 55kg
12 reps @ 55kg
No Rest
To failure @ 30kg
Isolated Lateral Cable Raises
14 reps @ 7.5kg
12 reps @ 7.5kg
12 reps @ 7.5kg
Standing Lateral Raises
14 reps @ 12.5kg
14 reps @ 12.5kg
14 reps @ 12.5kg
Notes:
- Pictured meal prep for the next few days.
- One of the wraps I had for dinner tonight
- Back Double Bi from yesterday
big back there bro
always EF family respect
that is a great attitude. zero beer guts allowed!
Looking good brother
Thanks bro, I’m loving training back at the moment!
Thankyou, broLooking good brother
play it bro
Midweek 26 update
Good morning EF Fam!
Just a quick update, I’ve only been able to train once this week (lower body) on Monday, as I received a call Monday night and had to leave early Tuesday morning to go interstate for a days for work.
Luckily I prep my food ahead of time every week, so I was able to still hit my macros/calories, but my weight has dropped to 84kg fasted this morning.
The wife surprised me on Monday arvo with a new hack squat/leg press machine delivered for the home gym. So I’m pretty keen to get it assembled when I have time this weekend and get stuck into it.
Will have some pics to throw up tonight or over the weekend.
Hope you’ve all had a great week!
Good morning EF Fam!
Just a quick update, I’ve only been able to train once this week (lower body) on Monday, as I received a call Monday night and had to leave early Tuesday morning to go interstate for a days for work.
Luckily I prep my food ahead of time every week, so I was able to still hit my macros/calories, but my weight has dropped to 84kg fasted this morning.
The wife surprised me on Monday arvo with a new hack squat/leg press machine delivered for the home gym. So I’m pretty keen to get it assembled when I have time this weekend and get stuck into it.
Will have some pics to throw up tonight or over the weekend.
Hope you’ve all had a great week!
you got a hack leg press machine bro? we need pics
Sassy Rep
Active member
Nice work bro
Sassy Rep
Active member
All sound's and looks good bro, you are keeping the improvement's going. How good is the wife buying you a hack squat bro, no wonder you married her
.
Incoming…
Thanks bro! Everything’s coming along perfectly.All sound's and looks good bro, you are keeping the improvement's going. How good is the wife buying you a hack squat bro, no wonder you married her
Haha, it was a nice surprise before I had to shoot off for most the week! She goes alright!
Week 26 Update
Happy Sunday EF Fam,
Had to go unexpectedly interstate for work early this week and don’t get back till late this week. That combined with family obligations, I only managed to get in one lower body session on Monday and a few fasted cardio sessions this weekend.
I did however manage to get in and put together my new leg press/hack squat machine and give it a little spin, before I had to shoot back out the door again.
I have been getting a few compliments on my quads this week also.
Weight has dropped a touch, which I suspect is to do with the long days and hot days I’ve had to do this week.
———————————————————————
Current weight:
Workouts:
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Smith Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg
Lying Leg Curls
10 reps @ 35kg
10 reps @ 35kg
10 reps @ 35kg
Seated Leg Extension
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
Cable Preacher Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Standing Bicep Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Decline Crunch
30 reps @ bodyweight + 5kg
22 reps @ bodyweight + 10kg
22 reps @ bodyweight + 10kg
AM Fasted Cardio 28mins
AM Fasted Cardio 31mins w/ weighted vest
Notes:
Happy Sunday EF Fam,
Had to go unexpectedly interstate for work early this week and don’t get back till late this week. That combined with family obligations, I only managed to get in one lower body session on Monday and a few fasted cardio sessions this weekend.
I did however manage to get in and put together my new leg press/hack squat machine and give it a little spin, before I had to shoot back out the door again.
I have been getting a few compliments on my quads this week also.
Weight has dropped a touch, which I suspect is to do with the long days and hot days I’ve had to do this week.
———————————————————————
Current weight:
- 84kg fasted
- 3800
- 556c/232p/61f
- supplements have remained mostly the same.
- Sassy’s Pharmaceuticals 175mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- 112/56
- 4-5lt ed
Workouts:
- Monday
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Smith Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg
Lying Leg Curls
10 reps @ 35kg
10 reps @ 35kg
10 reps @ 35kg
Seated Leg Extension
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
Cable Preacher Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Standing Bicep Curls
12 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Decline Crunch
30 reps @ bodyweight + 5kg
22 reps @ bodyweight + 10kg
22 reps @ bodyweight + 10kg
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
AM Fasted Cardio 28mins
- Sunday
AM Fasted Cardio 31mins w/ weighted vest
Notes:
- Only have one pic from this week, fasted on Friday morning. Will have some different poses with next check in to spice things up.
- Pic of Pro-oats after fasted cardio yesterday morning.
- Pics of the new machine
crazy leg press bro looks like a real unit! how much weight you load on it?
lots of sets today too
Sassy Rep
Active member
That's some good BP there bro
It can load 300kg. I’ve only loaded 140kg so far. Lots of sets this week. It’s been a big week!
I’m surprised it isn’t higher some days chasing after 2 maniac kids hahaThat's some good BP there bro
Midweek 27
Happy end of the work year EF fam!
It’s been a big week to cap off the end of the working year for me. Training has been fucking great this week, and have been pushing hard.
Weight is fluctuating and bouncing back and forth between 84 - 85.5kg.
Sleep has been great this week and it’s only going to get better with my Xmas break.
Will have a full breakdown of training on Sunday.
Hope you all have a great weekend!
Happy end of the work year EF fam!
It’s been a big week to cap off the end of the working year for me. Training has been fucking great this week, and have been pushing hard.
Weight is fluctuating and bouncing back and forth between 84 - 85.5kg.
Sleep has been great this week and it’s only going to get better with my Xmas break.
Will have a full breakdown of training on Sunday.
Hope you all have a great weekend!
300kgs is huge bro
big back and big meal bro
@ChewedSleek Damn man, lucky you! You get a break from now to the end of the year. You definitely earned it. Though you are a hard worker.
The food is looking really good. This is a nice little meal you put together. The maple syrup makes it look so delicious. @ChewedSleek
Very hard to believe you're only 85 kg. You look a lot bigger in your picture. @ChewedSleek but it goes to show you how muscular you are.
@ChewedSleek Bros, your back physique looks fantastic when you flex it. It looks really good, the muscles showing very nice.
All this hard work you're doing is paying off. You keep getting bigger and bigger it seems like, but you're also staying lean. @ChewedSleek
Sassy Rep
Active member
Good to sleep is on point.
Fuelled by the best, thanks to you brotherGood work brother your backs growing
100%. Already using my 18 month old as the perfect excuse to have daily naps and will continue to for the next two weeks!
Week 27 Update
Happy Sunday EF Fam,
Hope you’ve all had a cracker of a weekend!
Another week down, had some great sessions.
———————————————————————
Current weight:
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Leg Press
16 reps @ 130kg
14 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
Lying Leg Curls
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg
Seated Leg Extension
12 reps @ 67.5kg
10 reps @ 70kg
10 reps @ 70kg
Cable Preacher Curls
10 reps @ 22.5kg
10 reps @ 22.5kg
10 reps @ 22.5kg
Standing Bicep Curls
16 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg
Decline Crunch
18 reps @ bodyweight + 15kg
18 reps @ bodyweight + 15kg
18 reps @ bodyweight + 15kg
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 40kg
14 reps @ 45kg
14 reps @ 45kg
Underhand Pulldown
14 reps @ 100kg
14 reps @ 100kg
12 reps @ 100kg
One-Arm Dumbbell Row
14 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Pec Deck
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Cable Chest Fly
16 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Face Pulls
16 reps @ 60kg
16 reps @ 60kg
14 reps @ 60kg
Reverse Cable Fly
16 reps @ 20kg
14 reps @ 20kg
18 reps @ 15kg
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
14 reps @ 22.5kg
14 reps @ 22.5kg
14 reps @ 22.5kg
Hack Squat
10 reps @ 100kg
10 reps @ 100kg
10 reps @ 100kg
10 reps @ 100kg
Calf Raises
16 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Straight Bar Push Down
14 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
EZ-Bar Tricep Extension
16 reps @ 30kg
16 reps @ 30kg
16 reps @ 30kg
Flat Bench Lying Leg Raises
30 reps @ bodyweight
28 reps @ bodyweight
26 reps @ bodyweight
Rest
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Flat Bench Smith
14 reps @ 80kg
14 reps @ 80kg
10 reps @ 90kg
No rest
To Failure @ 40kg
Incline Fly
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Deficit Pushups
26 reps @ Bodyweight
24 reps @ Bodyweight
24 reps @ Bodyweight
Wide-Grip Parallel Bar Lat Pulldowns
14 reps @ 120kg
14 reps @ 120kg
13 reps @ 120kg
Smith Row
18 reps @ 55kg
16 reps @ 57.5kg
14 reps @ 57.5kg
No rest
To failure @ 30kg
Isolated Lateral Cable Raises
10 reps @ 10kg
16 reps @ 7.5kg
14 reps @ 7.5kg
Standing Lateral Raises
18 reps @ 12.5kg
18 reps @ 12.5kg
18 reps @ 12.5kg
AM 30 mins Fasted Cardio (23mins w/ Weighted Vest, removed weighted vest for last 7 mins)
3km Walk to and from park with family
AM 30mins Fasted Cardio
PM 20mins Treadmill LISS
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Leg Press
16 reps @ 140kg
16 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
Lying Leg Curls
10 reps @ 37.5kg
10 reps @ 37.5kg
10 reps @ 37.5kg
Seated Leg Extension
12 reps @ 70kg
10 reps @ 70kg
10 reps @ 70kg
Cable Preacher Curls
12 reps @ 22.5kg
11 reps @ 22.5kg
12 reps @ 20kg
Standing Bicep Curls
18 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
No Rest
To Failure @ 12.5kg
Decline Crunch
24 reps @ bodyweight + 15kg
24 reps @ bodyweight + 15kg
24 reps @ bodyweight + 15kg
Notes:
Happy Sunday EF Fam,
Hope you’ve all had a cracker of a weekend!
Another week down, had some great sessions.
———————————————————————
Current weight:
- 84.8kg fasted
- 3800
- 556c/232p/61f
- supplements have remained mostly the same.
- Sassy’s Pharmaceuticals 175mg Sustanon/3ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed
- 111/58
- 4-5lt
- Monday
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Leg Press
16 reps @ 130kg
14 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
Lying Leg Curls
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg
Seated Leg Extension
12 reps @ 67.5kg
10 reps @ 70kg
10 reps @ 70kg
Cable Preacher Curls
10 reps @ 22.5kg
10 reps @ 22.5kg
10 reps @ 22.5kg
Standing Bicep Curls
16 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg
Decline Crunch
18 reps @ bodyweight + 15kg
18 reps @ bodyweight + 15kg
18 reps @ bodyweight + 15kg
- Tuesday
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 40kg
14 reps @ 45kg
14 reps @ 45kg
Underhand Pulldown
14 reps @ 100kg
14 reps @ 100kg
12 reps @ 100kg
One-Arm Dumbbell Row
14 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Pec Deck
12 reps @ 80kg
12 reps @ 80kg
12 reps @ 80kg
Cable Chest Fly
16 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg
Face Pulls
16 reps @ 60kg
16 reps @ 60kg
14 reps @ 60kg
Reverse Cable Fly
16 reps @ 20kg
14 reps @ 20kg
18 reps @ 15kg
- Wednesday
720mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Tris
Glute Kickback
14 reps @ 22.5kg
14 reps @ 22.5kg
14 reps @ 22.5kg
Hack Squat
10 reps @ 100kg
10 reps @ 100kg
10 reps @ 100kg
10 reps @ 100kg
Calf Raises
16 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg
Straight Bar Push Down
14 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg
EZ-Bar Tricep Extension
16 reps @ 30kg
16 reps @ 30kg
16 reps @ 30kg
Flat Bench Lying Leg Raises
30 reps @ bodyweight
28 reps @ bodyweight
26 reps @ bodyweight
- Thursday
Rest
- Friday
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Flat Bench Smith
14 reps @ 80kg
14 reps @ 80kg
10 reps @ 90kg
No rest
To Failure @ 40kg
Incline Fly
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Deficit Pushups
26 reps @ Bodyweight
24 reps @ Bodyweight
24 reps @ Bodyweight
Wide-Grip Parallel Bar Lat Pulldowns
14 reps @ 120kg
14 reps @ 120kg
13 reps @ 120kg
Smith Row
18 reps @ 55kg
16 reps @ 57.5kg
14 reps @ 57.5kg
No rest
To failure @ 30kg
Isolated Lateral Cable Raises
10 reps @ 10kg
16 reps @ 7.5kg
14 reps @ 7.5kg
Standing Lateral Raises
18 reps @ 12.5kg
18 reps @ 12.5kg
18 reps @ 12.5kg
- Saturday
AM 30 mins Fasted Cardio (23mins w/ Weighted Vest, removed weighted vest for last 7 mins)
3km Walk to and from park with family
- Sunday
AM 30mins Fasted Cardio
PM 20mins Treadmill LISS
720mg L-Carnitine PW
10mg Cialis PW
Lower body, Core + Bis
Leg Press
16 reps @ 140kg
16 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
14 reps @ 140kg
Lying Leg Curls
10 reps @ 37.5kg
10 reps @ 37.5kg
10 reps @ 37.5kg
Seated Leg Extension
12 reps @ 70kg
10 reps @ 70kg
10 reps @ 70kg
Cable Preacher Curls
12 reps @ 22.5kg
11 reps @ 22.5kg
12 reps @ 20kg
Standing Bicep Curls
18 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
No Rest
To Failure @ 12.5kg
Decline Crunch
24 reps @ bodyweight + 15kg
24 reps @ bodyweight + 15kg
24 reps @ bodyweight + 15kg
Notes:
- Now that work is done for the year, over the next 2 weeks I’ll be increasing volume and using my 18 month old as an excuse for myself to also get in some decent naps.
@cheedsleek good update man. The backs looking wide with a nice v taper to the waist. Keep it up
@ChewedSleek Back is looking huge bro!
Midweek 28 Update.
Smashing through training this week, smashing through cardio.
AM Fasted Cardio 42mins
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 45kg
16 reps @ 45kg
16 reps @ 45kg
Underhand Pulldown
16 reps @ 100kg
16 reps @ 100kg
14 reps @ 105kg
14 reps @ 105kg
One-Arm Dumbbell Row
16 reps @ 30kg
16 reps @ 30kg
16 reps @ 30kg
Pec Deck
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg
Cable Chest Fly
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg
Face Pulls
16 reps @ 65kg
16 reps @ 65kg
16 reps @ 65kg
Reverse Cable Fly
16 reps @ 20kg
16 reps @ 20kg
14 reps @ 20kg
No rest
To failure @ 15kg
720mg L-Carnitine PW
10mg Cialis PW
Lower, Core + Tris
Glute Kickback
16 reps @ 22.5kg
14 reps @ 25kg
14 reps @ 25kg
Hack Squat
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
Calf Raises
18 reps @ 95kg
18 reps @ 95kg
18 reps @ 95kg
Straight Bar Push Down
16 reps @ 65kg
16 reps @ 65kg
16 reps @ 65kg
EZ-Bar Tricep Extension
16 reps @ 32.5kg
16 reps @ 32.5kg
16 reps @ 32.5kg
Flat Bench Lying Leg Raises
26 reps @ bodyweight + ankleweights
20 reps @ bodyweight + ankleweights
20 reps @ bodyweight + ankleweights
AM Fasted Cardio 32mins
720mg L-Carnitine PW
10mg Cialis PW
25mins Treadmill Liss
Upper Body
Flat Bench Smith
12 reps @ 90kg
12 reps @ 90kg
10 reps @ 95kg
8 reps @ 95kg
No rest
To Failure @ 60kg
Incline Fly
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
Deficit Pushups
16 reps @ Bodyweight + 10kg
16 reps @ Bodyweight + 10kg
16 reps @ Bodyweight + 10kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg
Smith Row
16 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
No rest
To failure @ 30kg
Isolated Lateral Cable Raises (dropped weight back this week, due to poor form and fatigue)
16 reps @ 5kg
16 reps @ 5kg
16 reps @ 5kg
Standing Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
14 reps @ 15kg
No rest
To failure @ 10kg
All Oil and GH remain @Sassy's Pharmaceuticals @Sassy Rep running dosages currently @ 175mg Sust and 3iu HGH nightly.
Going to try and sneak in lower body session tomorrow after the kids open their presents and before we take off down the coast to see family.
Hope you all have a great Christmas with your loved ones! Merry Christmas, EF Fam!
Smashing through training this week, smashing through cardio.
- Monday
AM Fasted Cardio 42mins
720mg L-Carnitine PW
10mg Cialis PW
Upper Body
Kneeling Single-Arm Lat Pulldown
16 reps @ 45kg
16 reps @ 45kg
16 reps @ 45kg
Underhand Pulldown
16 reps @ 100kg
16 reps @ 100kg
14 reps @ 105kg
14 reps @ 105kg
One-Arm Dumbbell Row
16 reps @ 30kg
16 reps @ 30kg
16 reps @ 30kg
Pec Deck
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg
Cable Chest Fly
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg
Face Pulls
16 reps @ 65kg
16 reps @ 65kg
16 reps @ 65kg
Reverse Cable Fly
16 reps @ 20kg
16 reps @ 20kg
14 reps @ 20kg
No rest
To failure @ 15kg
- Tuesday
720mg L-Carnitine PW
10mg Cialis PW
Lower, Core + Tris
Glute Kickback
16 reps @ 22.5kg
14 reps @ 25kg
14 reps @ 25kg
Hack Squat
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
10 reps @ 110kg
Calf Raises
18 reps @ 95kg
18 reps @ 95kg
18 reps @ 95kg
Straight Bar Push Down
16 reps @ 65kg
16 reps @ 65kg
16 reps @ 65kg
EZ-Bar Tricep Extension
16 reps @ 32.5kg
16 reps @ 32.5kg
16 reps @ 32.5kg
Flat Bench Lying Leg Raises
26 reps @ bodyweight + ankleweights
20 reps @ bodyweight + ankleweights
20 reps @ bodyweight + ankleweights
- Wednesday
AM Fasted Cardio 32mins
720mg L-Carnitine PW
10mg Cialis PW
25mins Treadmill Liss
Upper Body
Flat Bench Smith
12 reps @ 90kg
12 reps @ 90kg
10 reps @ 95kg
8 reps @ 95kg
No rest
To Failure @ 60kg
Incline Fly
12 reps @ 17.5kg
12 reps @ 17.5kg
12 reps @ 17.5kg
Deficit Pushups
16 reps @ Bodyweight + 10kg
16 reps @ Bodyweight + 10kg
16 reps @ Bodyweight + 10kg
Wide-Grip Parallel Bar Lat Pulldowns
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg
Smith Row
16 reps @ 60kg
16 reps @ 60kg
16 reps @ 60kg
No rest
To failure @ 30kg
Isolated Lateral Cable Raises (dropped weight back this week, due to poor form and fatigue)
16 reps @ 5kg
16 reps @ 5kg
16 reps @ 5kg
Standing Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
14 reps @ 15kg
No rest
To failure @ 10kg
All Oil and GH remain @Sassy's Pharmaceuticals @Sassy Rep running dosages currently @ 175mg Sust and 3iu HGH nightly.
Going to try and sneak in lower body session tomorrow after the kids open their presents and before we take off down the coast to see family.
Hope you all have a great Christmas with your loved ones! Merry Christmas, EF Fam!
Sassy Rep
Active member
@ChewedSleek Solid numbers....keep progressing........
Hope you had a great Xmas brother and a well earnt breakLove the work bro
Week 28 update
Happy Sunday EF Brothers,
Hope you all had a great Xmas, enjoyed a break and some well earnt family time.
I only managed to get in a quick leg session on Christmas morning; 3 x sets on hack squat @ 120kg and 3 x sets of leg press @ 150kg.
I took my prepped meals with me for our family trip down the coast. So pretty niched stuck to my meal plan, bar some Xmas treats with family to celebrate.
Steps remained high, as I was playing and chasing my kids around and wrestling with nephews, nieces and my kids on the trampoline a fair bit.
Keen for AM cardio tomorrow morning and ready for a big week of training, before I start pulling my calories back a touch the following week to get myself ready to push up again.
Attached pics are my proats with Christmas Oreos, and some relaxed physique shots after training on Xmas eve.
Daily pins remain the same and supplied from the best @Sassy's Pharmaceuticals @Sassy Rep
Happy Sunday EF Brothers,
Hope you all had a great Xmas, enjoyed a break and some well earnt family time.
I only managed to get in a quick leg session on Christmas morning; 3 x sets on hack squat @ 120kg and 3 x sets of leg press @ 150kg.
I took my prepped meals with me for our family trip down the coast. So pretty niched stuck to my meal plan, bar some Xmas treats with family to celebrate.
Steps remained high, as I was playing and chasing my kids around and wrestling with nephews, nieces and my kids on the trampoline a fair bit.
Keen for AM cardio tomorrow morning and ready for a big week of training, before I start pulling my calories back a touch the following week to get myself ready to push up again.
Attached pics are my proats with Christmas Oreos, and some relaxed physique shots after training on Xmas eve.
Daily pins remain the same and supplied from the best @Sassy's Pharmaceuticals @Sassy Rep
week 28 growing bro
clean AF on meals
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