Week 16 Update.
Happy Sunday Evening my EF brothers,
As mentioned in midweek update; I was knocked around with a stomach virus on Monday and it wreaked absolute havoc on me. I have been consistently bloated since and only started coming good the last two days.
Calories were a struggle to get down and keep inside of myself this week.
Despite all this, I still trained. Squats were bit of a risk, considering. If I didn’t have a home setup, I would not have taken said risk haha.
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Current weight:
- 83.5kg (weight has dropped this week, will be increasing calories this coming week. Adding in dates and other dried fruit to bump the calories up)
Daily calories/macros:
4334
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
PEDs:
- All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Blood pressure:
112/66 (blood pressure is down this week.)
Hydration:
Workouts:
5.3K steps (peak of stomach virus)
14.3k steps
600mg L-Carnitine PW
10mg Cialis PW
40mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Smith Squats
10 reps @ 105kg
8 reps @ 110kg
Leg Press
10 reps @ 132kg
10 reps @ 132kg
10 reps @ 132kg
Calf Raises
12 reps @ 132kg
12 reps @ 132kg
12 reps @ 132kg
Cable Crunches
10 reps @ 105kg
30 reps @ 95kg
30 reps @ 95kg
Hammer Curls
18 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Inclined Seat Bicep Curls
10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg
13.3k steps
600mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg*
*will be reducing weight next week and work back up. Reps were sloppy, losing form.
Under-Hand Pulldowns
12 reps @ 110kg
10 reps @ 120kg
10 reps @ 120kg
Smith Rows
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Cable Reverse Flys
10 reps @ 17.5kg
10 reps @ 17.5kg
Face Pulls
12 reps @ 60kg
12 reps @ 60kg
Smith Bench Press
8 reps @ 95kg
10 reps @ 80kg
10 reps @ 80kg
Cable Fly
10 reps @ 30kg
10 reps @ 30kg
13.2k steps
20mins Treadmill LISS
15.1k steps
600mg L-Carnitine PW
20mg Cialis PW
Lower, Core + Tri’s
Glute Kickback
10 reps @ 25kg
10 reps @ 25kg
8 reps @ 25kg
Good-Morning Smith
10 reps @ 85kg
10 reps @ 85kg
12 reps @ 80kg
Single Calf Raise
12 reps @ 85kg
12 reps @ 85kg
10 reps @ 85kg
Hanging Leg Raises
22 reps @ bodyweight
22 reps @ body weight
22 reps @ body weight
Standing Cable Twists
14 reps @ 50kg
14 reps @ 50kg
Ez-Bar Tricep Extension
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Rope Pushdown
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
10k steps
8k steps
600mg L-Carnitine
10mg Cialis
26mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
12 Reps @ 20kg
12 Reps @ 20kg
12 Reps @ 20kg
Dumbbell Bench Press
12 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 80kg
12 Reps @ 80kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
12 reps @ 130kg
12 reps @ 130kg
12 reps @ 130kg
Pull-Up
18 Reps @ Bodyweight
13 Reps @ Bodyweight
Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.6kg
Upright Row
12 Reps @ 40kg
12 Reps @ 40kg
Notes:
Please Scroll Down to See Forums Below 
