Approved Log enemallithorre Rehab Log (peptides + first Test E cycle)

[BodyMonster34]

bro keep hitting it

 

[Tiger Salman Khan]

nice detailed plan bro........

 

[MasonicBodybuilder]

Injuries are tough man. Hoping you recover fully before the test cycle.

 

[25homes]

Today I experimented with using my ankle more during my workout. Overall, my weights are not very impressive, but I focused on improving and experimenting with my technique and form.

Barbell Deadlift: 110kg x 5 reps (Set 1), 110kg x 5 reps (Set 2), 110kg x 4 reps (Set 3). The exercise was painful, but I was able to complete it with proper form.
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3). The exercise was less painful compared to the bench press.
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3). I used less weight and more reps for this exercise, and it felt better for me.

I performed the following exercises as a superset with no rest:
Dumbbell Reverse Fly: 12kg x 15 reps (Set 1), 12kg x 15 reps (Set 2), 12kg x 12 reps (Set 3)
Dumbbell Tricep Extension (Supine): 20kg x 12 reps (Set 1), 20kg x 12 reps (Set 2), 20kg x 12 reps (Set 3)
Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)

Overall, I feel good about today's workout.. excited to continue making progress..

keep pushing bro

 

[Tiger Salman Khan]

Your updates are legit dude..........

 

[ballin2504]

Glad to see you are able to test it out without injuring yourself

 

[Topps_Baseball88]

Legitimate updates love seeing that

 

[the_alcatraz]

So here is copy-paste version of my program. It usually looks like this 5 days training, 2 days rest:

Exercise	Working Sets	Reps / Duration	RPE / %	Rest
LOWER FOCUSED FULL BODY
BACK SQUAT	4	4	77.5%	2-4 min
DUMBBELL INCLINE PRESS	3	8	RPE8	2-3 min
LYING LEG CURL	3	10	RPE6	1-2 min
PRONATED PULLDOWN	3	10	RPE7	2-3 min
SUPINATED EZ BAR CURL	3	15/15	RPE9	1-2 min
HANGING LEG RAISE	3	12	RPE7	1-2 min
CHEST FOCUSED FULL BODY
BARBELL BENCH PRESS	3	3	85%	2-4 min
LOW TO HIGH CABLE FLYE	3	15	RPE8	1-2 min
BARBELL HIP THRUST OR RDL	3	12	RPE6	2-3 min
CHEST-SUPPORTED T-BAR ROW	3	15	RPE6	1-3 min
ARNOLD PRESS	3	10	RPE7	1-3 min
TRICEP PRESSDOWN	3	15	RPE7	1-2 min
HEX BAR OR SMITH MACHINE SHRUG	3	12	RPE6	1-2 min
BACK FOCUSED FULL BODY
WEIGHTED PULL-UP	3	6	RPE8	2-3 min
HUMBLE ROW	3	10	RPE8	2-3 min
LEG PRESS	3	15	RPE6	2-3 min
STANDING CALF RAISE	4	8	RPE7	1-2 min
CABLE ROPE UPRIGHT ROW	3	10	RPE7	1-2 min
HAMMER CURL	3	8	RPE9	1-2 min
LOWER FOCUSED FULL BODY 2
DEADLIFT	4	2	85%	3-5 min
DIP	3	10	RPE8	2-3 min
GLUTE HAM RAISE	3	10	RPE6	1-2 min
LEG EXTENSION	3	15	RPE7	1-2 min
CABLE PULL-OVER	3	15	RPE7	1-3 min
DUMBBELL LATERAL RAISE	3	20	RPE7	1-2 min
ROPE FACE PULL	3	20	RPE7	1-2 min
EZ BAR SKULL CRUSHER	3	15	RPE7	1-2 min
DELTOID FOCUSED FULL BODY
OVERHEAD PRESS	4	6	75%	2-3 min
EGYPTIAN LATERAL RAISE	3	8	RPE8	1-2 min
CABLE SEATED ROW	3	12	RPE7	1-3 min
SEATED HIP ABDUCTION	3	20	RPE7	1-2 min
INCLINE DUMBBELL CURL	2	10	RPE8	1-2 min
BICYCLE CRUNCH	3	15	RPE7	1-2 min
STANDING CALF RAISE	4	12	RPE7	1-2 min
PUSH UP	2	RPE only	RPE6	1-2 min

@enemallithorre log update for us coming?

 

[enemallithorre]

Here's an update on my workouts so far. I have logged all the workouts I have had until now, and each workout lasts for about an 1h or less. However, after today's workout, I am a bit concerned about my recovery aspect, as I have been experiencing low testosterone symptoms lately. Additionally, while my sleep is good, I haven't been feeling very energized after waking up for the past three days.

I must mention that I ride a bicycle for transportation in my city daily for about 40 minutes, three times a week. This should count as my cardio.

After implementing calf raises, as weird as it sounds, my ankle feels better and closer to being healthy compared to my shoulder. I thought the ankle injury would be more serious than the shoulder injury, but it's the other way around. I also theorized that BPC-157 works better for ankle injury (and similar type of injuries), and for my shoulder injury, I should incorporate TB-500.. (expensive joy..)

LOWER FOCUSED FULL BODY:
Machine Seated Leg Curl: 68kg x 10 reps (Set 1), 68kg x 10 reps (Set 2), 68kg x 10 reps (Set 3)
Barbell Bulgarian Split Squat: 16kg x 10 reps (Set 1), 16kg x 8 reps (Set 2), 10kg x 12 reps (Set 3), 10kg x 15 reps (Set 4)
Machine Fly: 68kg x 12 reps (Set 1), 68kg x 12 reps (Set 2), 68kg x 12 reps (Set 3)
Iso Lateral Wide Pulldown: 70kg x 10 reps (Set 1), 70kg x 10 reps (Set 2), 70kg x 10 reps (Set 3)
Preacher Curl Machine: 39kg x 15 reps (Set 1), 39kg x 15 reps (Set 2), 32kg x 15 reps (Set 3)
Machine Ab Crunch: 15kg x 20 reps (Set 1), 15kg x 20 reps (Set 2), 15kg x 20 reps (Set 3)

CHEST FOCUSED FULL BODY
Iso Lateral Horizontal Bench Press: 40kg x 15 reps (Set 1), 50kg x 10 reps (Set 2), 50kg x 10 reps (Set 3) [Shoulder pain was too severe this time, even with bar-only warm-up, so I switched to the Iso Lateral Bench Press. I rarely do that, but I must admit, I loved it. I had a deep mind-muscle connection for this exercise, although the weight was only half of what I usually do on the bench press.]
Machine Fly: 68kg x 15 reps (Set 1), 68kg x 15 reps (Set 2), 68kg x 15 reps (Set 3)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Machine Seated Row: 60kg x 15 reps (Set 1), 60kg x 12 reps (Set 2), 60kg x 12 reps (Set 3)
Dumbbell Reverse Fly with External Rotation: 12kg x 12 reps (Set 1), 12kg x 12 reps (Set 2), 12kg x 12 reps (Set 3)
Cable Rope Tricep Pushdown: 20kg x 12 reps (Set 1), 20kg x 10 reps (Set 2), 20kg x 20 reps (Set 3)
Iso Lateral Wide Pulldown: Set 1 - 70kg x 12 reps, Set 2 - 80kg x 8 reps, Set 3 - 80kg x 10 reps, Set 4 - 80kg x 10 reps
Dumbbell Incline Bench Row: 39.19kg: Set 1 - 28kg x 12 reps, Set 2 - 28kg x 12 reps, Set 3 - 28kg x 12 reps
(superset) Machine Leg Press: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 20 reps
(superset) Machine Calf Raise: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 12 reps
Dumbbell Preacher Hammer Curl: Set 1 - 42kg x 8 reps, Set 2 - 42kg x 8 reps, Set 3 - 42kg x 8 reps
Dumbbell Lateral Raise: Set 1 - 14kg x 20 reps, Set 2 - 14kg x 20 reps, Set 3 - 11kg x 20 reps

LOWER FOCUSED FULL BODY 2 (Today, I messed up a bit. I should have done a back focused full body workout, but that is scheduled for tomorrow.)
Barbell Stiff-Leg Deadlift: 80kg x 12 reps (Set 1), 80kg x 8 reps (Set 2), 80kg x 10 reps (Set 3)
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3) (I didn't do weighted dips this time. I focused on my form and didn't go too deep to avoid engaging my shoulders too much)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Barbell Pullover: 20kg x 15 reps (Set 1), 20kg x 15 reps (Set 2), 26kg x 15 reps (Set 3)
(superset) Dumbbell Reverse Fly: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
(superset) Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
Machine Leg Extension: 40kg x 15 reps (Set 1), 40kg x 12 reps (Set 2), 40kg x 12 reps (Set 3)
Machine Tricep Extension: 46kg x 20 reps (Set 1), 46kg x 15 reps (Set 2), 46kg x 15 reps (Set 3)

 

[enemallithorre]

Last week my diet looks like this:

• Meal 1: Overnight oats 400ml (16 oz) Calories: 440 (no toppings) Protein: 47g Fat: 6g Carbs: 49g Fiber: 6g Sugars: 4g.
  Ingredients (for 1 serving):
  • 1 cup (160ml) unsweetened almond milk (or milk of choice)
  • 3/4 cup (68g) old-fashioned oats
  • 1/2 cup (120g) nonfat plain Greek yogurt
  • 1 scoop (35g) protein powder of choice
  • Fruit, nuts, and seeds of choice
• Meal 2: Post-workout protein shake (natural flavor), [60g of WHEY, 400ml of almond drink / lactose free low fat milk]
• Meal 3: 3-ingredient Banana Oat Pancakes. Nutrition facts per serving size of 6 small pancakes - Calories: 420, Protein: 18g, Fat: 13g, Carbs: 58g, Fiber: 6g, Sugars: 14g
• Meal 4: Chicken and salsa. Each serving (10 oz or 280g) contains 305 calories, 64g of protein, 2.5g of fat, 6.5g of carbs, 0.5g of fiber, and 5g of sugars.
  +oven baked potatos ~300g
• Meal 5 - curd (300 g) +whey protein