Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[Sassy Rep]

Looking good !

Midweek 12 Physique update:

Fasted this morning @ 84.2kg.

View attachment 159543

Looking good!

 

[ChewedSleek]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.
  

 

[ChewedSleek]

Looking good !

Looking good!

Thanks, brother

 

[the_alcatraz]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

is that the biggest banana ever bro? LOL!!!!!!!!!!!
huge training too

 

[stevesmi]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

bananas are a great idea. they are cheap, they are good energy and they have a lot of vitamins and minerals. @ChewedSleek

 

[BodyMonster34]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

bro the volume sick. this some good iron training. @ChewedSleek make sure you hit that red meat

 

[2Thick]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

@ChewedSleek nice job on this training. it looks awesome! we love this hard work you are doing

 

[Ulter]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

that is a heck of a iron training session wow. @ChewedSleek super good volume. i'm so amazed at how strong you train.

 

[ROIDDERS]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

reps and sets look clean. i like it a lot. keep up the grind. you won't go wrong with this consistency @ChewedSleek

 

[ceo]

Week 13 Update.

Good evening EF brothers,

This week started out strong, with some short and easier days at work - which played out well with my training.

This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.

———————————————————————

Current weight:

• 84.6kg

Daily calories/macros:

516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.9K steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg

Smith Squats
8 reps @ 95kg
8 reps @ 95kg

Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg

Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg

Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.

Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg

• Tuesday

12.9k steps
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS

Upper (Back Focused)

Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg

Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg

Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg

Face Pulls
12 reps @ 70kg
12 reps @ 70kg

Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg

Cable Fly
14 reps @ 30kg
14 reps @ 30kg

• Wednesday

14.5k steps
50mins Treadmill LISS
Rest

• Thursday

13.6k steps
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg

Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg

Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg

Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

14.8k Steps
Rest

• Saturday

13k steps
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg

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
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg

Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg

Upright Row
13 Reps @ 35kg
11 Reps @ 40kg

Notes:

• Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
• Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.View attachment 159594

bros the weight training is on point. lots of good volume and sets/reps. i got mad love and respect for this @ChewedSleek