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Friday May 17 2024
I apologize for radio silence the last 2 weeks as it is unlike me not to post updates frequently.
I had fallen ill for the second time on cycle, I can't explain why or how, I do everything the right way, plenty of vitamins minerals, hydration, rest and recovery.
For some reason it's been problematic this go around. I had to take steroids for breathing purposes and to open all my airways.
I also had a personal family matter arise that I had to divert my attention on and take care of, I wasn't able to work out for 2 weeks being sick and dealing with that issue. The good news is my weight stayed the same throughout it.
The good news is I may be down but I'm never out of the fight. I will always find a way forward.
I am finally back on track with my workouts and feeling a bit better then I was 2 weeks ago. I don't like letting people down or failing on my commitments, it truly bothers me, for that I apologize to @ugfreak and the community.
I will be posting both days of my workouts in this post so I can just give everyone a mega update for my absence.
Current protocol
300 test e a week
300 primo a week.
Enjoy the update!
Wixx
Wednesday May 15 2024
current weight 222.2
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Gym was insanely busy so i had to improvise on this one. I had to do my compound movement last.
Wide Gripe Rack Pulls
3x5@340lbs
2x2@380lbs
Front Cable Lat Pull-Down
1x6@240lbs
1x8@220lbs
1x12@200lbs
1x10@180lbs
Machine Lat Pull-Down
3x12@195lbs
Seated Cable Row
1x12@200lbs
1x10@220lbs
1x10@240lbs
1x10@260lbs
Seated Machine Row
3x15@195lbs
DB Row
3x12@50lbs
One Arm DB Concentration Curls
1x8@40lbs
1x8@45lbs
1x8@50lbs
Alternating DB Curls
1x8@40lbs
1x8@45lbs
1x8@50lbs
Barbell Curls
1x12@60lbs
1x10@50lbs
1x10@40lbs
Barbell Reverse Wrist Curl
2x12@50lbs
Barbell Wrist Curls
2x12@40lbs
Weighted Crunches
1x50@60lbs
Seated Twists
1x50( left side)
1x50(right side)
Cardio
Treadmill
Duration 40 minutes
Incline 7.5
Speed 3.4
Miles walked 2.20
Calories burned 302
Day of eating for Wed May 15th
270g 93/7 Beef. Calories 726, Fat 47.71g
Protein 68.96g
177g Raw Broccoli. Calories 60, Fat 0.65g
Carbs 11.75g, Fiber 4.6g, Sugar 3.01g
Protein 4.99g
270g 93/7 Turkey. Calories 402, Fat 22.3g
Protein 47.14g
175g Raw Broccoli. Calories 60, Fat 0.65g
Carbs 11.62g, Fiber 4.6g, Sugar 2.98g
Protein 4.94g
185g 93/7 Turkey. Calories 278, Fat 15g
Protein 35g
75g Raw Broccoli. Calories 26, Fat 0.26g
Carbs 4.98g, Fiber 2g, Sugar 1.28g
Protein 2.12g
1/2 Cup Blueberries. Calories 41, Fat 0.24g, Carbs 10.51g, Fiber 1.7g,
Sugar 7.27g, Protein 0.54g
Almond Butter. Calories 380, Fat 35.46g
Carbs 12.73g, Fiber 2.2g, Sugar 2.94g
Protein 9.05g
3oz deli chicken breast. Calories 110
Fat 2g, Carbs 1g, Sugar 1g, Protein 22g
9grain whole wheat bread. 2 slices
Calories 220, Fat 5g, Carbs 31g, Fiber 2g
Sugar 4g, Protein 8g
2 slices provolone cheese. Calories 120
Fat 9g, Protein 8g
1 10oz black coffee 90mg caffeine
1 bcaa drink 0 calories 130mg caffeine from black tea leaves
Calories = 2,423
Fat = 138.27g
Carbs = 83.59
Protein = 210.74g
Sugar = 22.48
Thursday May 16 2024
Workout Two
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Two
Db Bench Press
1x15@55lbs
1x12@60lbs
1x10@65lbs
1x10@70lbs
1x10@75lbs
Incline DB Press
1x10@55lbs
1x8@60lbs
1x6@65lbs
Cable Flys
3x12@40lbs
1x10@35lbs
Bench DB Pullover
2x12@40lbs
Close Grip Bench Press
1x12@160lbs
1x10@165lbs
Cable Extensions
1x12@65lbs
1x10@60lbs
V-Grip Pressdown
1x6@95lbs
1x12@75lbs
1x10@65lbs
BentOvr DB Lateral Raise
1x12@30lbs
1x10@35lbs
Side Cable Raises
1x12@15lbs
1x10@20lbs
Weighted Crunches
2x25@70lbs
Seated Twists
1x100( left side)
1x100(right side)
Hanging Leg Raises
2x25
Cardio
Duration 40 minutes
Incline 5.0
Speed 3.1
Miles walked 2.06
Calories burned 264
I apologize for radio silence the last 2 weeks as it is unlike me not to post updates frequently.
I had fallen ill for the second time on cycle, I can't explain why or how, I do everything the right way, plenty of vitamins minerals, hydration, rest and recovery.
For some reason it's been problematic this go around. I had to take steroids for breathing purposes and to open all my airways.
I also had a personal family matter arise that I had to divert my attention on and take care of, I wasn't able to work out for 2 weeks being sick and dealing with that issue. The good news is my weight stayed the same throughout it.
The good news is I may be down but I'm never out of the fight. I will always find a way forward.
I am finally back on track with my workouts and feeling a bit better then I was 2 weeks ago. I don't like letting people down or failing on my commitments, it truly bothers me, for that I apologize to @ugfreak and the community.
I will be posting both days of my workouts in this post so I can just give everyone a mega update for my absence.
Current protocol
300 test e a week
300 primo a week.
Enjoy the update!
Wixx
Wednesday May 15 2024
current weight 222.2
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Gym was insanely busy so i had to improvise on this one. I had to do my compound movement last.
Wide Gripe Rack Pulls
3x5@340lbs
2x2@380lbs
Front Cable Lat Pull-Down
1x6@240lbs
1x8@220lbs
1x12@200lbs
1x10@180lbs
Machine Lat Pull-Down
3x12@195lbs
Seated Cable Row
1x12@200lbs
1x10@220lbs
1x10@240lbs
1x10@260lbs
Seated Machine Row
3x15@195lbs
DB Row
3x12@50lbs
One Arm DB Concentration Curls
1x8@40lbs
1x8@45lbs
1x8@50lbs
Alternating DB Curls
1x8@40lbs
1x8@45lbs
1x8@50lbs
Barbell Curls
1x12@60lbs
1x10@50lbs
1x10@40lbs
Barbell Reverse Wrist Curl
2x12@50lbs
Barbell Wrist Curls
2x12@40lbs
Weighted Crunches
1x50@60lbs
Seated Twists
1x50( left side)
1x50(right side)
Cardio
Treadmill
Duration 40 minutes
Incline 7.5
Speed 3.4
Miles walked 2.20
Calories burned 302
Day of eating for Wed May 15th
270g 93/7 Beef. Calories 726, Fat 47.71g
Protein 68.96g
177g Raw Broccoli. Calories 60, Fat 0.65g
Carbs 11.75g, Fiber 4.6g, Sugar 3.01g
Protein 4.99g
270g 93/7 Turkey. Calories 402, Fat 22.3g
Protein 47.14g
175g Raw Broccoli. Calories 60, Fat 0.65g
Carbs 11.62g, Fiber 4.6g, Sugar 2.98g
Protein 4.94g
185g 93/7 Turkey. Calories 278, Fat 15g
Protein 35g
75g Raw Broccoli. Calories 26, Fat 0.26g
Carbs 4.98g, Fiber 2g, Sugar 1.28g
Protein 2.12g
1/2 Cup Blueberries. Calories 41, Fat 0.24g, Carbs 10.51g, Fiber 1.7g,
Sugar 7.27g, Protein 0.54g
Almond Butter. Calories 380, Fat 35.46g
Carbs 12.73g, Fiber 2.2g, Sugar 2.94g
Protein 9.05g
3oz deli chicken breast. Calories 110
Fat 2g, Carbs 1g, Sugar 1g, Protein 22g
9grain whole wheat bread. 2 slices
Calories 220, Fat 5g, Carbs 31g, Fiber 2g
Sugar 4g, Protein 8g
2 slices provolone cheese. Calories 120
Fat 9g, Protein 8g
1 10oz black coffee 90mg caffeine
1 bcaa drink 0 calories 130mg caffeine from black tea leaves
Calories = 2,423
Fat = 138.27g
Carbs = 83.59
Protein = 210.74g
Sugar = 22.48
Thursday May 16 2024
Workout Two
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Two
Db Bench Press
1x15@55lbs
1x12@60lbs
1x10@65lbs
1x10@70lbs
1x10@75lbs
Incline DB Press
1x10@55lbs
1x8@60lbs
1x6@65lbs
Cable Flys
3x12@40lbs
1x10@35lbs
Bench DB Pullover
2x12@40lbs
Close Grip Bench Press
1x12@160lbs
1x10@165lbs
Cable Extensions
1x12@65lbs
1x10@60lbs
V-Grip Pressdown
1x6@95lbs
1x12@75lbs
1x10@65lbs
BentOvr DB Lateral Raise
1x12@30lbs
1x10@35lbs
Side Cable Raises
1x12@15lbs
1x10@20lbs
Weighted Crunches
2x25@70lbs
Seated Twists
1x100( left side)
1x100(right side)
Hanging Leg Raises
2x25
Cardio
Duration 40 minutes
Incline 5.0
Speed 3.1
Miles walked 2.06
Calories burned 264
