Week 19 Update.
Evenin’ EF Brothers,
Dropped the EQ this week and strength is still climbing + pumps are still incredible.
A little part of me wishes I could just run EQ indefinitely, I have and do very much enjoy it.
Was crunched for time a fair bit this week. But training has been solid. Not feeling as heavy and bloated with less calories on rest days.
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Current weight:
- 86.1kg fasted this morning.
Daily calories/macros:
- 4800 on training days
- 4200 on non-training days
Supplements:
- supplements have remained mostly the same.
PEDs:
Blood pressure:
Hydration:
Workouts:
10k steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg
Smith Squats
8 reps @ 115kg
8 reps @ 115kg
Leg Press
12 reps @ 140kg
12 reps @ 140kg
12 reps @ 140kg
Calf Raises
16 reps @ 140kg
16 reps @ 140kg
16 reps @ 140kg
Cable Crunches
26 reps @ 95kg
26 reps @ 95kg
26 reps @ 95kg
Hammer Curls
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
No rest
To failure @ 20kg
Inclined Seat Bicep Curls
8 reps @ 15kg
8 reps @ 15kg
8 reps @ 15kg
15.6k steps
600mg L-Carnitine
10mg Cialis Preworkout
16mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 95kg
10 reps @ 95kg
9 reps @ 95kg
Under-Hand Pulldowns
10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg
Smith Rows
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg
Cable Reverse Flys
12 reps @ 20kg
12 reps @ 20kg
Face Pulls
15 reps @ 75kg
13 reps @ 75kg
Smith Bench Press
10 reps @ 95kg
10 reps @ 95kg
8 reps @ 100kg
No rest
To failure @ 60kg
Cable Fly
12 reps @ 35kg
12 reps @ 35kg
11.5k steps
30mins Treadmill LISS
12.3k steps
600mg L-Carnitine
10mg Cialis Preworkout
Was strapped for time, so had to drop some sets. Also knocked back weight on some exercises as I wasn’t happy with my form in previous sessions.
Lower, Core + Tri’s
Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
Good-Morning Smith
12 reps @ 80kg
12 reps @ 80kg
Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
Hanging Leg Raises
25 reps @ bodyweight
25 reps @ body weight
Standing Cable Twists
18 reps @ 40kg
16 reps @ 40kg
Ez-Bar Tricep Extension
16 reps @ 35kg
16 reps @ 35kg
16 reps @ 35kg
Rope Pushdown
10 reps @ 70kg
10 reps @ 70kg
10 reps @ 70kg
10k steps
Spent the day with the kids
10k steps
30mins Treadmill LISS
720mg L-Carnitine
20mg Cialis
Upper (Chest Focused)
Incline Fly
12 Reps @ 25kg
12 Reps @ 25kg
12 Reps @ 25kg
Dumbbell Bench Press
12 Reps @ 35kg
12 Reps @ 35kg
10 Reps @ 35kg
Peck Deck
10 Reps @ 90kg
10 Reps @ 90kg
10 Reps @ 90kg
Wide Grip Lat Pulldown
10 reps @ 140kg
10 reps @ 140kg
10 reps @ 140kg
Pull-Up
18 Reps @ Bodyweight
14 Reps @ Bodyweight
Isolated Cable Lateral Raise
14 Reps @ 7.5kg
14 Reps @ 7.5kg
14 Reps @ 7.6kg
Upright Row
10 Reps @ 50kg
10 Reps @ 50kg
Notes:
Please Scroll Down to See Forums Below 
