Please Scroll Down to See Forums Below 
I like how you keep things controlled that's the way to do it
Approved Log My Sustanon and Deca Durabolin Cycle Log
- Thread starter JackSmithBoye
- Start date
I like your different foods that you're eating makes it really fun
Stair stepper is a great one for cardio. That should have you dripping sweat.
@JackSmithBoye clean meals
really seeing the meals looking good
want to see you push more, get the cardio UP
Shit is no joke I do stairs alot it's brutal
Nice job man. Love the food and the progress
Pinned yesterday
Did not workout yesterday but ate good meals.
Was traveling on a sport bike for 10 hours yesterday and my butt didn’t feel like working out
Breakfast same
845 same but with strawberries
Lunch forgot picture but thin steak and broccoli
Cardarine 20 mg
Preworkout
Stretch 10 min
30 min stair stepper 82 spm
Decided to do a chest and arm day instead of legs today
3x13 db floor chest press 60s
2x11 db floor chest press 65s
1x 8 db floor chest press 65s (heaviest weight I’ve tried since shoulder surgery, felt good, just couldn’t get that last set of 11)
3x20 floor plate chest press 45
3x15 plate chest press on floor 70
3x12 plate chest press on floor 80
1x10 isolateteral chest press 45 per arm
1x10 isolateral chest press 50 per arm
1x10 isolateral chest press 55 per arm
3x15 v handle tricep press down 60
3x15 v handle inverted grip tricep press down 60
3x15 v handle tricep press down 70
3x15 v handle inverted grip tricep press down 70
3x12 v handle tricep press down 80
3x12 v handle inverted grip tricep press down 80
1x12 low row v handle for triceps 100
1x10 low row v handle for triceps 120
1x6 low row v handle for triceps 140
30 min Treadmill 15 incline 3.2 speed stepping up .2 every 10 min. Last 2 mins at 4.5
Weight 199
Protein shake
Cold shower
Dinner burger avocado tomato lettuce onion and broccoli
Am going to workout tomorrow to make up for missing yesterday
Took 12.5 Aromasin yesterday
Todays workout felt good.
Haven’t received bloods yet
Did not workout yesterday but ate good meals.
Was traveling on a sport bike for 10 hours yesterday and my butt didn’t feel like working out
Breakfast same
845 same but with strawberries
Lunch forgot picture but thin steak and broccoli
Cardarine 20 mg
Preworkout
Stretch 10 min
30 min stair stepper 82 spm
Decided to do a chest and arm day instead of legs today
3x13 db floor chest press 60s
2x11 db floor chest press 65s
1x 8 db floor chest press 65s (heaviest weight I’ve tried since shoulder surgery, felt good, just couldn’t get that last set of 11)
3x20 floor plate chest press 45
3x15 plate chest press on floor 70
3x12 plate chest press on floor 80
1x10 isolateteral chest press 45 per arm
1x10 isolateral chest press 50 per arm
1x10 isolateral chest press 55 per arm
3x15 v handle tricep press down 60
3x15 v handle inverted grip tricep press down 60
3x15 v handle tricep press down 70
3x15 v handle inverted grip tricep press down 70
3x12 v handle tricep press down 80
3x12 v handle inverted grip tricep press down 80
1x12 low row v handle for triceps 100
1x10 low row v handle for triceps 120
1x6 low row v handle for triceps 140
30 min Treadmill 15 incline 3.2 speed stepping up .2 every 10 min. Last 2 mins at 4.5
Weight 199
Protein shake
Cold shower
Dinner burger avocado tomato lettuce onion and broccoli
Am going to workout tomorrow to make up for missing yesterday
Took 12.5 Aromasin yesterday
Todays workout felt good.
Haven’t received bloods yet
Attachments
Instead of extending the time, can I just up the intensity? For example today I was in the gym for like 2.5-3 hours some days I can be there for that long, others I cannot@JackSmithBoye clean meals
really seeing the meals looking good
want to see you push more, get the cardio UP
@JackSmithBoye can you do sprint intervals? that would work
but overall fat loss you need to stay in the medium range cardio to make sure you burning fat not muscle
you training for 2.5hours , share your training today please
Breakfast same
845 same
Lunch burger no bun lettuce tomato onion broccoli carrots beans rice salad and hummus
20 mg Cardarine
Preworkout
Stretch 10
30 min Stair stepper 82 spm
1x12 leg press 260 per leg warmup
(Have never tried squats before, weights are low)
1x15 bar only warmup
3x12 squat 25s on each side
3x12 squat 35s
3x12 squat 45s
Not going to lie squats is a bad exercise for me as it puts my left shoulder in a bad position due to where the bar ends up and how I have to hold it.
1x12 Romanian dead lift just bar warmup
3x12 RDL 25s each side
3x10 RDL 45s
3x10 RDL 55s
My whole sticking point with free weight stuff like DL RDL rack pulls, squats is my left shoulder and how much I’m allowed to lift/ how much I feel it can handle. That’s why I like hack squats and leg press because my shoulder doesn’t really come into play much and I can do decent weight/reps
1x12 plate loaded kneeling leg curls 60 per leg
2x10 plate loaded kneeling leg curls 70 per leg
3x8 plate loaded kneeling leg curls 80 per leg
3x12 weighted decline crunches 25
3x10 weighted decline crunches 30
3x8 weighted decline crunches 35
Tried SIT like the_alcatraz requested, instead of doing sprints I used a weighted push cart (The Tank) with 6 45 plates, so 30 seconds all out pushing back and forth, 4 minutes slow pushing back and forth, did 6 rounds. NGL this kicked my ass, I didn’t think it would but it definitely did.
Weight 202
Protein shake
Cold shower
Dinner same as lunch
Took 12.5 Aromasin today
Pin tomorrow
845 same
Lunch burger no bun lettuce tomato onion broccoli carrots beans rice salad and hummus
20 mg Cardarine
Preworkout
Stretch 10
30 min Stair stepper 82 spm
1x12 leg press 260 per leg warmup
(Have never tried squats before, weights are low)
1x15 bar only warmup
3x12 squat 25s on each side
3x12 squat 35s
3x12 squat 45s
Not going to lie squats is a bad exercise for me as it puts my left shoulder in a bad position due to where the bar ends up and how I have to hold it.
1x12 Romanian dead lift just bar warmup
3x12 RDL 25s each side
3x10 RDL 45s
3x10 RDL 55s
My whole sticking point with free weight stuff like DL RDL rack pulls, squats is my left shoulder and how much I’m allowed to lift/ how much I feel it can handle. That’s why I like hack squats and leg press because my shoulder doesn’t really come into play much and I can do decent weight/reps
1x12 plate loaded kneeling leg curls 60 per leg
2x10 plate loaded kneeling leg curls 70 per leg
3x8 plate loaded kneeling leg curls 80 per leg
3x12 weighted decline crunches 25
3x10 weighted decline crunches 30
3x8 weighted decline crunches 35
Tried SIT like the_alcatraz requested, instead of doing sprints I used a weighted push cart (The Tank) with 6 45 plates, so 30 seconds all out pushing back and forth, 4 minutes slow pushing back and forth, did 6 rounds. NGL this kicked my ass, I didn’t think it would but it definitely did.
Weight 202
Protein shake
Cold shower
Dinner same as lunch
Took 12.5 Aromasin today
Pin tomorrow
Attachments
If u can’t squat just decide you’re going to make your back a priority and do deadlifts every week. Do conventional as that will also make your legs stronger as well.
@JackSmithBoye i wouldnt worry about squats they are overplayed
dont do squats if you got any pains or issues imo
i wan to to see you push the diet more
good pics man thanks
Use a safety squat bar
bro speed up workouts, that makes a difference with endurance too
if you are strength training then train slower and take time between sets otherwise you shouldn't be taken more than 90 seconds between sets
thanks for posting up the pictures the food looks really delicious
Lettuce instead of a bun is always a good choice for a burger.
Nice job. I see the size coming in
@JackSmithBoye Looking solid man......
Didn’t workout yesterday as I traveled close to 12 hours on a sport bike back to where I live and was done for the day (hit the Tail of The Dragon)
I look fluffy in the photo I think because I ate dirty yesterday when I was traveling (popeyes tenders and chipotle later in the day) but I’m right back in it today.
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado
20 mg Cardarine
Preworkout
Stretch 10 mins
30 mins stairstepper 82 spm
3x12 dumbbell floor chest press 65s
3x6 dumbbell floor chest press 70s
1x15 inverted grip v handle tricep press down 42.5 warmup
3x12 inverted grip v handle tricep push down 72.5
3x11 v handle tricep push down 55
1x12 chest press machine 160
1x8 chest press machine 160
3x5 chest flys long hold in squeezed position 160
3x10 tricep extension bench 110
1x20 decline plate press 45
1x30 decline plate press 45
1x15 decline plate press 55
1x20 decline plate press 55
~ 30 min SIT stair stepper 30 seconds at 142 spm (level18) then slow down to 82 spm for 4 minutes (1:8) for 6 rounds. And cool down for 4-5 mins
This was awesome; my HR got to 170 + after the first round. This is the hardest cardio I’ve had in recent memory.
Weight 201
Protein shake
Cold shower
Dinner chicken thighs broccoli and avocado
Took 12.5 Aromasin today
Have been trying to decrease time between sets to less than a minute, some of the heavier chest sets I was a bit over a minute in between but I was 60-70% successful
Still waiting on bloods
Got a gift today and I’m not sure if I should dig into it or not (see last photo)
I look fluffy in the photo I think because I ate dirty yesterday when I was traveling (popeyes tenders and chipotle later in the day) but I’m right back in it today.
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado
20 mg Cardarine
Preworkout
Stretch 10 mins
30 mins stairstepper 82 spm
3x12 dumbbell floor chest press 65s
3x6 dumbbell floor chest press 70s
1x15 inverted grip v handle tricep press down 42.5 warmup
3x12 inverted grip v handle tricep push down 72.5
3x11 v handle tricep push down 55
1x12 chest press machine 160
1x8 chest press machine 160
3x5 chest flys long hold in squeezed position 160
3x10 tricep extension bench 110
1x20 decline plate press 45
1x30 decline plate press 45
1x15 decline plate press 55
1x20 decline plate press 55
~ 30 min SIT stair stepper 30 seconds at 142 spm (level18) then slow down to 82 spm for 4 minutes (1:8) for 6 rounds. And cool down for 4-5 mins
This was awesome; my HR got to 170 + after the first round. This is the hardest cardio I’ve had in recent memory.
Weight 201
Protein shake
Cold shower
Dinner chicken thighs broccoli and avocado
Took 12.5 Aromasin today
Have been trying to decrease time between sets to less than a minute, some of the heavier chest sets I was a bit over a minute in between but I was 60-70% successful
Still waiting on bloods
Got a gift today and I’m not sure if I should dig into it or not (see last photo)
Attachments
@JackSmithBoye i like your training today real deal level bro
you're getting leaner too MUCH leaner
how do you feel the cardio?
i see the NPP on the right side, you want to use it? go low dose 50mgs/week to feel it
Breakfast same
845 same with strawberries
Lunch burger and Brussels with lettuce tomato and onions
20 mg Cardarine
Preworkout
Stretch 10 min
Stairstepper 30 min 82 spm
1x15 leg press 270 per leg warmup
2x12 seated leg curl 85 per leg
2x8 seated leg curl 90 per leg
2x12 decline leg press 320 per leg superset with 2x12 calf raises 320 per leg
3x12 Dead lift 135
3x10 dead lift 185
3x6 dead lift 205
4x5 hip abductor 140 super set with 4x5 hip adductor 140
Going to start doing more conventional DL for back/core as requested.
2x45 seconds hollow body hold super set with 2x10 low crunches
2x10 weighted decline sit-ups 45
2x8 weighted decline sit-ups 50
Same SIT set up as yesterday; 30 seconds stair stepper at 142 spm then 4 minutes at 82 spm 6 rounds.
Weight down again to 198
Protein shake
Cold shower
Dinner is chicken thighs peas and avocado
Got bloods today boys! I’ll post pictures, levels were way higher than I expected, the blood was drawn last week, later in the day on Wednesday, which is almost 4 days from the last pin. Estradiol was 36; I had taken 12.5 Aromasin that day as well. Let me know if I should add in more.
I am considering adding another meal in (oatmeal with fruit, walnuts, and Greek yogurt) and deleting the granola from my diet, as it does have a bit of carbs and sugar, then just adding more walnuts. Let me know if that’s cool
845 same with strawberries
Lunch burger and Brussels with lettuce tomato and onions
20 mg Cardarine
Preworkout
Stretch 10 min
Stairstepper 30 min 82 spm
1x15 leg press 270 per leg warmup
2x12 seated leg curl 85 per leg
2x8 seated leg curl 90 per leg
2x12 decline leg press 320 per leg superset with 2x12 calf raises 320 per leg
3x12 Dead lift 135
3x10 dead lift 185
3x6 dead lift 205
4x5 hip abductor 140 super set with 4x5 hip adductor 140
Going to start doing more conventional DL for back/core as requested.
2x45 seconds hollow body hold super set with 2x10 low crunches
2x10 weighted decline sit-ups 45
2x8 weighted decline sit-ups 50
Same SIT set up as yesterday; 30 seconds stair stepper at 142 spm then 4 minutes at 82 spm 6 rounds.
Weight down again to 198
Protein shake
Cold shower
Dinner is chicken thighs peas and avocado
Got bloods today boys! I’ll post pictures, levels were way higher than I expected, the blood was drawn last week, later in the day on Wednesday, which is almost 4 days from the last pin. Estradiol was 36; I had taken 12.5 Aromasin that day as well. Let me know if I should add in more.
I am considering adding another meal in (oatmeal with fruit, walnuts, and Greek yogurt) and deleting the granola from my diet, as it does have a bit of carbs and sugar, then just adding more walnuts. Let me know if that’s cool
Attachments
@JackSmithBoye training again good bro
but your blood work shows your estrogen is an issue, you need to up your aromasin dose, i would say double it for now
whats your aromasin dose now? how many days a week and dose now
and you should add oatmeal and yogurt and cut the granola
higher protein lower carbs
Love the cardio, stair stepper mixed with the intervals got me to a level I’ve never been. Im going to finish out the week with the same set up and next week try to bump up the intensity. I was considering adding that to my Sunday and Thursday pin and adding in Tuesday with just NPP (so that would be .166 ML NPP per pin) is that an okay layout?@JackSmithBoye i like your training today real deal level bro
you're getting leaner too MUCH leaner
how do you feel the cardio?
i see the NPP on the right side, you want to use it? go low dose 50mgs/week to feel it
I am doing 12.5 Aromasin every other day, so like 4 times a week, should I do everyday 12.5 or just double every other day?
Way too much volume
dont double dose better take it ED for 2 weeks ,lets start there @JackSmithBoye
Can you tolerate onions pretty good with your food
bro I like how you doing some cardio and then hitting your lifts hard
you won't go wrong with dinner, its a great option
Yeah man love my onions!
I don’t know about y’all but when I get out of that cold shower I feel like a god, it honestly feels warm with whatever the room temp is when I hop out so I don’t really shiver too much
Pin this morning
Breakfast same
845 same no granola just extra walnuts
Lunch same (forgot pic)
20 mg Cardarine
Preworkout
Stretch 10 min
30 mins stair stepper 82 spm
2x12 standing dumbbell hammer curls 25
2x12 concentration curls 25
2x12 z bar curls 50
2x8 standing dumbbell hammer curls 30
2x7 concentration curls 30
2x5 z bar curls 60
3x11 low row close grip 120
2x10 low row wide grip 120
2x8 low row close grip 140
2x15 rhomboid cable crossovers (pt exercise) 12.5 left only
2x15 front delt cable crossovers (pt exercise) 12.5 left only
~35 mins SIT stairstepper same set up as the day before, however did 7 rounds of 30 seconds 142 spm 4 mins 82 spm 4 min cooldown
Weight 199
Protein shake
Cold shower
Dinner 1/2 cup brown rice cubed steak tomatoes corn a little cheese black beans lettuce salsa and guacamole I was so hungry after today
Am about to eat another oatmeal blueberries yogurt and walnuts for the second time today.
Taking 12.5 Aromasin daily now
Breakfast same
845 same no granola just extra walnuts
Lunch same (forgot pic)
20 mg Cardarine
Preworkout
Stretch 10 min
30 mins stair stepper 82 spm
2x12 standing dumbbell hammer curls 25
2x12 concentration curls 25
2x12 z bar curls 50
2x8 standing dumbbell hammer curls 30
2x7 concentration curls 30
2x5 z bar curls 60
3x11 low row close grip 120
2x10 low row wide grip 120
2x8 low row close grip 140
2x15 rhomboid cable crossovers (pt exercise) 12.5 left only
2x15 front delt cable crossovers (pt exercise) 12.5 left only
~35 mins SIT stairstepper same set up as the day before, however did 7 rounds of 30 seconds 142 spm 4 mins 82 spm 4 min cooldown
Weight 199
Protein shake
Cold shower
Dinner 1/2 cup brown rice cubed steak tomatoes corn a little cheese black beans lettuce salsa and guacamole I was so hungry after today
Am about to eat another oatmeal blueberries yogurt and walnuts for the second time today.
Taking 12.5 Aromasin daily now
Attachments
Me also. Gives a lot of flavor
anything special going on this weekend
Where did it say I was swimming haha? I literally can’t swim haha
May hit a chest day tomorrow, and pin day on Sunday. I am also cooking food for the week; you or anybody else have some meal recommendations?
Definitely feeling the love! Thanks for all the kind words.
Breakfast same
845 same
Lunch chicken avocado and peas
20 mg Cardarine
Preworkout
Stretch 10 min
Doing a full cardio day as I don’t have a lot of time today so I just sent it with a little over an hour of cardio
~40 mins SIT stairstepper 30 seconds 142 spm 4 min 82 spm 7 rounds and cooldown
My heart rate is definitely getting better as I do more of this SIT setup (wasn’t able to get it above 165-167 or so)
11:30 mins row machine at highest intensity rowed 3000 meters
20 minutes treadmill 15 incline 3 speed 1 mile
Weight 201
Protein shake
Cold shower
I’m out so I had a burger no bun with an over easy egg lettuce tomato bacon and cheese forgot picture
If this girl doesn’t have oatmeal fruit and walnuts at her apartment I’m going to switch to 1950s domestic abuse husband loadout hahahaha.
Considering doing a chest day tomorrow, as well as cooking food on Sunday, let me know if you all have any food recommendations!
Pin on Sunday
took 12.5 Aromasin today
Breakfast same
845 same
Lunch chicken avocado and peas
20 mg Cardarine
Preworkout
Stretch 10 min
Doing a full cardio day as I don’t have a lot of time today so I just sent it with a little over an hour of cardio
~40 mins SIT stairstepper 30 seconds 142 spm 4 min 82 spm 7 rounds and cooldown
My heart rate is definitely getting better as I do more of this SIT setup (wasn’t able to get it above 165-167 or so)
11:30 mins row machine at highest intensity rowed 3000 meters
20 minutes treadmill 15 incline 3 speed 1 mile
Weight 201
Protein shake
Cold shower
I’m out so I had a burger no bun with an over easy egg lettuce tomato bacon and cheese forgot picture
If this girl doesn’t have oatmeal fruit and walnuts at her apartment I’m going to switch to 1950s domestic abuse husband loadout hahahaha.
Considering doing a chest day tomorrow, as well as cooking food on Sunday, let me know if you all have any food recommendations!
Pin on Sunday
took 12.5 Aromasin today
Attachments
Pinned Sunday
No gym on Monday
Pinned NPP this morning
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado forgot pic
Cardarine 20 mg
Preworkout
Stretch 10 min
30 mins stairstepper 82 spm
3x13 dumbbell floor chest press 65
3x10 dumbell floor chest press 70
1x5 dumbell floor chest press 75
3x11 tricep press down v handle 72.5
2x5 tricep press down v handle 75.5
2x4 tricep press down v handle 77.5
3x4 tricep press down inverted grip v handle 72.5
2x7 Tricep push down bench 125
2x12 Chest fly’s 145
2x12 shoulder press machine 65
Same SIT setup as last week but went up to 148 spm for 30 seconds and stayed with the 82 spm for the rest periods. This got my HR to 180 in a few spots.
Weight 200
Protein shake
Cold shower
Dinner burger and broccoli (forgot to grab lettuce tomatoes and onions)
I went heavier and decreased volume today.
Have been on 12.5 Aromasin daily and feel fine.
Have been trying to sneak in the extra meal but some days I don’t feel like I need it.
Let me know when I should get bloods again, I think I can do an estradiol only.
Thanks
No gym on Monday
Pinned NPP this morning
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado forgot pic
Cardarine 20 mg
Preworkout
Stretch 10 min
30 mins stairstepper 82 spm
3x13 dumbbell floor chest press 65
3x10 dumbell floor chest press 70
1x5 dumbell floor chest press 75
3x11 tricep press down v handle 72.5
2x5 tricep press down v handle 75.5
2x4 tricep press down v handle 77.5
3x4 tricep press down inverted grip v handle 72.5
2x7 Tricep push down bench 125
2x12 Chest fly’s 145
2x12 shoulder press machine 65
Same SIT setup as last week but went up to 148 spm for 30 seconds and stayed with the 82 spm for the rest periods. This got my HR to 180 in a few spots.
Weight 200
Protein shake
Cold shower
Dinner burger and broccoli (forgot to grab lettuce tomatoes and onions)
I went heavier and decreased volume today.
Have been on 12.5 Aromasin daily and feel fine.
Have been trying to sneak in the extra meal but some days I don’t feel like I need it.
Let me know when I should get bloods again, I think I can do an estradiol only.
Thanks
Attachments
@JackSmithBoye we missed you bro
welcome back
i like the push real volume there, a bit more cardio if you can
bloods? how do you feel now? and how far we into this cycle?
Breakfast same
845 same
Lunch same
20 mg Cardarine
Preworkout
Stretch 10 min
30 mins stairstepper 82 spm
1x12 leg press 290 per leg warmup
2x12 DL 135
2x10 DL 185
2x10 DL 205
1x10 DL 225
2x12 back extension bench BW
2x8 back extension bench 10 lbs
2x10 leg extension 90 per leg
2x10 leg curl 90 per leg
2x10 Weighted decline crunches 45
2x10 weighted decline crunches 50
2x5 leg lowers
2x30 seconds leg lifts
~30 minutes Same SIT on stairstepper 30 seconds 148 spm 4 minutes 82 spm; 6 rounds.
Weight 200
Protein shake
Cold shower
Dinner burger with tomatoes onions lettuce pickles and broccoli
Pin tomorrow
Feeling good.
845 same
Lunch same
20 mg Cardarine
Preworkout
Stretch 10 min
30 mins stairstepper 82 spm
1x12 leg press 290 per leg warmup
2x12 DL 135
2x10 DL 185
2x10 DL 205
1x10 DL 225
2x12 back extension bench BW
2x8 back extension bench 10 lbs
2x10 leg extension 90 per leg
2x10 leg curl 90 per leg
2x10 Weighted decline crunches 45
2x10 weighted decline crunches 50
2x5 leg lowers
2x30 seconds leg lifts
~30 minutes Same SIT on stairstepper 30 seconds 148 spm 4 minutes 82 spm; 6 rounds.
Weight 200
Protein shake
Cold shower
Dinner burger with tomatoes onions lettuce pickles and broccoli
Pin tomorrow
Feeling good.
Attachments
I feel good but on my labs i got a week ago, E2 was at like 36. I started taking 12.5 daily instead of EOD. I feed good on this dosage.@JackSmithBoye we missed you bro
welcome back
i like the push real volume there, a bit more cardio if you can
bloods? how do you feel now? and how far we into this cycle?
I am halfway through the 7th week of the cycle.
Pinning tomorrow (TRT)
@JackSmithBoye you have new labs now bro? or just same ones?
bro let's see some pictures of some red meat in the burger
looking good man I like how you are keeping an eye on your AI dose
I like the variation of your workouts
No I wasn’t sure if I should get another to check the changes I made with the Aromasin
Very consistent with the diet.
Yes I’ll dig into it tomorrow
Pin this morning pic is blurry haha
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado
Forgot photo
20 mg Cardarine
Preworkout
Stretch 10 min
30 min stairstepper 86 spm (increased intensity)
2x10 hammer curls 35 dumbbells
Superset with 2x10 concentration curls 35s
Superset with 2x10 z bar curls 60
2x20 pulley machine curls 12.5 per arm
2x15 pulley machine curls 17.5 per arm
2x10 pulley machine curls 20.5 per arm
1x7 pulley machine curls 22.5 per arm
4x9 low row close grip 140
1x5 bicep curl machine 50 per arm
1x5 bicep curl machine 40 per arm
1x10 overhead pull 10 15 20 25
1x10 back extension 10 15
30 mins same SIT setup 6 rounds, cool down
Weight 199
Protein shake
Cold shower
Dinner burger with all fixings
Considering doing a push day like chest and tris again tomorrow
Extra meal steel cut oats blueberries almond butter walnuts
Breakfast same
845 same
Lunch chicken thighs broccoli and avocado
Forgot photo
20 mg Cardarine
Preworkout
Stretch 10 min
30 min stairstepper 86 spm (increased intensity)
2x10 hammer curls 35 dumbbells
Superset with 2x10 concentration curls 35s
Superset with 2x10 z bar curls 60
2x20 pulley machine curls 12.5 per arm
2x15 pulley machine curls 17.5 per arm
2x10 pulley machine curls 20.5 per arm
1x7 pulley machine curls 22.5 per arm
4x9 low row close grip 140
1x5 bicep curl machine 50 per arm
1x5 bicep curl machine 40 per arm
1x10 overhead pull 10 15 20 25
1x10 back extension 10 15
30 mins same SIT setup 6 rounds, cool down
Weight 199
Protein shake
Cold shower
Dinner burger with all fixings
Considering doing a push day like chest and tris again tomorrow
Extra meal steel cut oats blueberries almond butter walnuts
Attachments
Nice work
Loving the updates
@JackSmithBoye actually pics are good bro
and btw you look much leaner , looking goodtraining i see going UP UP UP
you're doing PERFECT
stay updated
No one needs to see the pin
Similar threads
