Good evening EF brothers!
What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.
Thanks to
@Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.
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Current weight:
Daily calories/macros:
- macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
- I will also be allowing myself an off plan meal or two a week going forward.
Supplements:
- supplements have mostly remained the same; L-Carnitine has increased to 600mg.
PEDs:
- All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH has increased from 3 - 3.6iu’s, Wednesday going forward.
Blood pressure:
- Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.
Hydration:
Minimum 5-7lt +
Workouts:
16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water
Push
Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg
Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg
Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg
Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg
Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg
Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg
Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg
• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water
Legs
Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg
Smith Squats
8 reps @ 100kg
8 reps @ 100kg
Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg
Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg
Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg
Cardio
16.8K steps
Rest
13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water
Pull
Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg
Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight
Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg
Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure
Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg
17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water
Lower
Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg
Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg
Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg
Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg
8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water
Upper
Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg
Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg
Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg
Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg
Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg
Rest.
Notes:
- Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
- However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
- I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
- Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
- Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
- Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569
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