Weights:
7/31/2023 | Incline DB flye | 5x8 | 140LBS(55LBSX2) | | | | | | | |
| Flat Bench BB | 5x6 | 185lbsx8, 195x6, 205x5,x5 gassed on this set, 195x6 | | | | | | | |
| Flat DB bench | 5 x 8 | 140LBS(65LBSX2) | | | | | | | |
| Incline BB press | 5 x8 | 135lbs | | | | | | | |
| Standing deltoid raise | 4x 15 | 10lb db's using great form. | | | | | | | |
| Chest supported deltoid raise | 4x12 | 15lb dumbells | | | | | | | |
| Front deltoid raises standing | 4x12 | 10lbs each raise up to eyebrow level, hold a second then | | | | | | | |
| | | slow back down and repeat, front delts were on fire, set 4 I was shaking, awesome. | | | | | | | |
| | | | | | | | | | |
8/1/2023 | Chest supported rows | 5x8 | 130(65x2) | | | | | | | |
| Upright rows wide grip | 5x10 | 75lbs | I used a curl bar here instead of straight bar to try the wide grip but with angle to see how that felt, I felt like it was more isolated, it was harder. | | | | | | |
| DB shrugs | 5x10 | 170 (85x2) | Hands hurt holdig this much weight, are lift straps advised doing DB shrugs with this weight? | | | | | | |
| | | | Posture is upright and I keep shoulders back to isolate my trapezius, pretty tough for me on set 4, pace slows down here. | | | | | | |
| Triceps Pushdowns | 5x10 | 75lbs | | | | | | | |
| | | | reduced a few reps, I am getting more tired with heaveir weights but I feel stronger. | | | | | | |
| Overhead Triceps Extensions | 5x10 | 50lb band | | | | | | | |
| DB Curls – Standing | 5x10 | 40lb eachx4 35lbX1 for 5 sets | | Staying here, I just stepped up to 40lbs a week back. | | | | | |
| Preacher Curls | 5x6 | 75lbs with arm blaster brace | | Im pulling hard and fast as I can then holdign that rep and slowly gogin back to reset then doing it again, I get weaker with each rep like this, huge pump. | | | | | |
| Forearm Curls | 5x12 | 4x20lbs(40lbs), 1x15lbs(30lbs) | | forearms are destroyed for the day | | | | | |
Macros: I feel a little fatigued with less carbs but think I can adjust to it going forward. I will be doing a 2 mile slow run in the am.
Sunday - Tuesday (today) Sundays are my rest days
| | | | | | | | | | Total |
7/30/2023 | Protein | 55 | 40 | 48 | 40 | 32 | 44 | 32 | | 291 |
| Fat | 25 | 30 | 20 | 20 | 16 | 12 | 12 | | 135 |
| Carbs | 10 | 13 | 12 | 12 | 15 | 15 | 24 | | 101 |
7/31/2023 | Protein | 48 | 40 | 48 | 30 | 48 | 22 | 50 | | 286 |
| Fat | 15 | 15 | 20 | 8 | 15 | 15 | 25 | | 113 |
| Carbs | 32 | 25 | 12 | 32 | 4 | 2 | 2 | | 109 |
8/1/2023 | Protein | 50 | 51 | 56 | 48 | 50 | 50 | 48 | | 353 |
| Fat | 15 | 15 | 25 | 15 | 15 | 18 | 12 | | 115 |
| Carbs | 12 | 24 | 14 | 7 | 15 | 16 | 12 | | 100 |
Feeling pretty good so far, adex twice per week, proviron twice per day (50mg)