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Joined 18th August, starting September 1 ("project Des")
- Thread starter desmond
- Start date
desmond
New member
Leg day:
Wide Squat - 70kg (didn't go super hard - I'm trying to get the ham/glute groove down pat on this one - it's a bit difficult because I feel it more there if I do low bar squats, but it's hard to maintain the bar position for high reps low bar)
narrow 1/2 squat -80kg (didn't complete drop set as completely failed on 4th set)
seated calf raises - 30kg
SLDL - 40kg (super light to try to hit lower back only)
Diet:
(1) egg, chicken, sweet potato, spinach
(2) salmon, sweet potato, spinach
(3) spinach, beef, flaxseed oil
(4) PWO: 700mls milk (1%), 10g cocoa, 5g cinnonom, 50 WPI, 20 glutamine.
Note: by mistake, went over fats yesterday. Thought I was eating the lean beef patties I bought (6% fat), but instead ate my brothers 15% fat ones. So ingested 20g of extra fat unintentionally. No wonder they tasted good.
Wide Squat - 70kg (didn't go super hard - I'm trying to get the ham/glute groove down pat on this one - it's a bit difficult because I feel it more there if I do low bar squats, but it's hard to maintain the bar position for high reps low bar)
narrow 1/2 squat -80kg (didn't complete drop set as completely failed on 4th set)
seated calf raises - 30kg
SLDL - 40kg (super light to try to hit lower back only)
Diet:
(1) egg, chicken, sweet potato, spinach
(2) salmon, sweet potato, spinach
(3) spinach, beef, flaxseed oil
(4) PWO: 700mls milk (1%), 10g cocoa, 5g cinnonom, 50 WPI, 20 glutamine.
Note: by mistake, went over fats yesterday. Thought I was eating the lean beef patties I bought (6% fat), but instead ate my brothers 15% fat ones. So ingested 20g of extra fat unintentionally. No wonder they tasted good.
desmond
New member
Back Day
- lat pull down: 42kg
- DB row: 35lb
- shrug/lateral raise: 50/12lb
Diet:
(1) egg, salmon, sweet potato
(2) lean beef, sweet potato, spinach, onion
(3) flaxseed oil, chicken, spinach
(4) PWO: milk, whey, glut, banana
I seem to be on a good run diet wise and totally not tempted to cheat which is good.
- lat pull down: 42kg
- DB row: 35lb
- shrug/lateral raise: 50/12lb
Diet:
(1) egg, salmon, sweet potato
(2) lean beef, sweet potato, spinach, onion
(3) flaxseed oil, chicken, spinach
(4) PWO: milk, whey, glut, banana
I seem to be on a good run diet wise and totally not tempted to cheat which is good.
desmond
New member
Chest Day:
machine bench: 50kg
db bench: 45lb (although only made 6)
cable flys: 6 on machine
SM press: 5kg + machine (less than last time - I think b/c I went harder on db bench)
Now its not on omega, but today they allowed people for first time to used a vibration plate. So I thought I really want to try this once. So I did 3 sets of superslow front raises (3-4kg each hand) to test it. Sets lasted a minute. Not sure if I see anypoint to it. Do the vibration plates increase blood flow to muscles????
Diet:
(1) sweet potato, eggs, salmon
(2) PWO: milk, cocoa, whey, glut (accidentally used 30g glut)
(3) sweet potato, eggs, salmon
(4) spinach, beef, EVOO
My trial spinach diet is over - too much flatulence
machine bench: 50kg
db bench: 45lb (although only made 6)
cable flys: 6 on machine
SM press: 5kg + machine (less than last time - I think b/c I went harder on db bench)
Now its not on omega, but today they allowed people for first time to used a vibration plate. So I thought I really want to try this once. So I did 3 sets of superslow front raises (3-4kg each hand) to test it. Sets lasted a minute. Not sure if I see anypoint to it. Do the vibration plates increase blood flow to muscles????
Diet:
(1) sweet potato, eggs, salmon
(2) PWO: milk, cocoa, whey, glut (accidentally used 30g glut)
(3) sweet potato, eggs, salmon
(4) spinach, beef, EVOO
My trial spinach diet is over - too much flatulence
desmond
New member
Leg day:
- 75kg Wide squat
- 80kg Narrow Squat (but more endurance - started on higher weight)
- 40kg seated calf raise
Back Day
- LAt pull down 46kg
- DB row: 30lb (heavy DB - there are two sets of DB's in gym, this is the heavier set)
- shrugs/lateral raise: 60/12lbs
Well I seem to be responding OK to creatine - no return of pins and needles.
Omega, I'm getting no buzz at all from that supplement mix you suggested - I even tried one session without it and didn't notice any difference. Perhaps its because I'm on migraine meds ATM (Verapamil, L-type calcium channel blocker: Verapamil - Wikipedia, the free encyclopedia). It's not working (so far been 2 weeks) so I have only one more week of trialling it.
Having said that I didn't notice really anything after a few sessions of trailing supps - i never notice sups.
A major slip up on mum's birthday for diet. Back to normality now.
- 75kg Wide squat
- 80kg Narrow Squat (but more endurance - started on higher weight)
- 40kg seated calf raise
Back Day
- LAt pull down 46kg
- DB row: 30lb (heavy DB - there are two sets of DB's in gym, this is the heavier set)
- shrugs/lateral raise: 60/12lbs
Well I seem to be responding OK to creatine - no return of pins and needles.
Omega, I'm getting no buzz at all from that supplement mix you suggested - I even tried one session without it and didn't notice any difference. Perhaps its because I'm on migraine meds ATM (Verapamil, L-type calcium channel blocker: Verapamil - Wikipedia, the free encyclopedia). It's not working (so far been 2 weeks) so I have only one more week of trialling it.
Having said that I didn't notice really anything after a few sessions of trailing supps - i never notice sups.
A major slip up on mum's birthday for diet. Back to normality now.
desmond
New member
Leg day.
EXCELLENT WORKOUT. Energy seems to be returning. Either the bumped Acetly dose or my body is now use to the new migraine med and is no longer languid because of it.
Wide Squats - 90kgx7 (starting weight 65 - will do 70 next time)
Narrow 1/2 squats -90X9 (starting weight 70).
SLDL 70kg
seated raises -40kg (I think I need to put more effort in these - my mind is always thinking about the squats on leg day, prob also cause I care more about quads/hams than calves which are already fine).
The only problem on both squats sets is that I couldn't do the drop set - it was total failure. No belt today - left it at home. Awesome lower back pumps during the squats.
EXCELLENT WORKOUT. Energy seems to be returning. Either the bumped Acetly dose or my body is now use to the new migraine med and is no longer languid because of it.
Wide Squats - 90kgx7 (starting weight 65 - will do 70 next time)
Narrow 1/2 squats -90X9 (starting weight 70).
SLDL 70kg
seated raises -40kg (I think I need to put more effort in these - my mind is always thinking about the squats on leg day, prob also cause I care more about quads/hams than calves which are already fine).
The only problem on both squats sets is that I couldn't do the drop set - it was total failure. No belt today - left it at home. Awesome lower back pumps during the squats.
desmond
New member
Back DAY:
good workout:
Lat Pull down - 51kg
1 arm row - 40lb
Shrug/Lateral Raise 60lb/15lb
Interesting medical news to say the least today.
The cause of my headaches, no energy, mental fog, constant nocturnal urination, feeling like I have alzheimars, and 0 sex drive may have been discovered.
Got my testosterone results (and remember i have never used aas)
Free Test 39 (normal range is 170-500)
Test 1.6 (normal is 6-30)
SHBG 18 (normal is 15-70)
FAU 8.9 (normal is 18-210)
YOu can see I'm basically off the charts low. And these ranges are for all adult ages - I'm 26 lol
It's amazing I have any muscle mass to speak of - I hope the HRT the endo ends up prescribing (1) improves my medical problems affecting my law career and (2) turns me into a beast lol
good workout:
Lat Pull down - 51kg
1 arm row - 40lb
Shrug/Lateral Raise 60lb/15lb
Interesting medical news to say the least today.
The cause of my headaches, no energy, mental fog, constant nocturnal urination, feeling like I have alzheimars, and 0 sex drive may have been discovered.
Got my testosterone results (and remember i have never used aas)
Free Test 39 (normal range is 170-500)
Test 1.6 (normal is 6-30)
SHBG 18 (normal is 15-70)
FAU 8.9 (normal is 18-210)
YOu can see I'm basically off the charts low. And these ranges are for all adult ages - I'm 26 lol
It's amazing I have any muscle mass to speak of - I hope the HRT the endo ends up prescribing (1) improves my medical problems affecting my law career and (2) turns me into a beast lol
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