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Session: Week 1 - Shoulders, Hamstrings & Glutes
Session included cable leaning laterals, dumbbell shoulder press, cable rope face pulls, stiff-legged deadlifts, cable glute kickbacks, walking lunges, and leg press calf raises. Volume and tempo were solid, with good control and focus on maintaining form. Elbow discomfort wasn’t noticeable today but stayed mindful of positioning to avoid flaring things back up.
Cardio:
20-minute walk at lunchtime.
Nutrition & Supps:
Pre-workout included Pump Juice Pineapple, Purple Reign, and ALCAR with water.
Intra-workout included Pump Juice Pineapple again, plus Vitargo and water.
Recovery:
6 hours and 6 minutes of sleep. Quality was reasonable despite the shorter duration (sleeping in wasn’t a sleeping in wasn’t a n option due to a work meeting). Joints and connective tissue feel stable, with elbow pain feeling resolved. Overall energy felt good for the session.
Current PEDs:
Same as previously mentioned. No injection today.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No side effects reported. Mood, energy, and libido remain steady. Elbow continues to track well but remains under watch.
Adjustments Made:
None today. Staying consistent to close out the cruise phase cleanly.
Progress Updates:
Morning weight: 105.8 kg.
General Comments:
No training planned for the weekend- intentional rest to allow full recovery ahead of the final week of the cruise. Focus will stay on controlled execution and keeping joint health intact as volume builds slightly next week.
Session included cable leaning laterals, dumbbell shoulder press, cable rope face pulls, stiff-legged deadlifts, cable glute kickbacks, walking lunges, and leg press calf raises. Volume and tempo were solid, with good control and focus on maintaining form. Elbow discomfort wasn’t noticeable today but stayed mindful of positioning to avoid flaring things back up.
Cardio:
20-minute walk at lunchtime.
Nutrition & Supps:
Pre-workout included Pump Juice Pineapple, Purple Reign, and ALCAR with water.
Intra-workout included Pump Juice Pineapple again, plus Vitargo and water.
Recovery:
6 hours and 6 minutes of sleep. Quality was reasonable despite the shorter duration (sleeping in wasn’t a sleeping in wasn’t a n option due to a work meeting). Joints and connective tissue feel stable, with elbow pain feeling resolved. Overall energy felt good for the session.
Current PEDs:
Same as previously mentioned. No injection today.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No side effects reported. Mood, energy, and libido remain steady. Elbow continues to track well but remains under watch.
Adjustments Made:
None today. Staying consistent to close out the cruise phase cleanly.
Progress Updates:
Morning weight: 105.8 kg.
General Comments:
No training planned for the weekend- intentional rest to allow full recovery ahead of the final week of the cruise. Focus will stay on controlled execution and keeping joint health intact as volume builds slightly next week.
