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Old 07-11-2011, 05:12 PM
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hey ho,
finished a cycle afew weeks back, but was taking it sublingually as a trial and error to see what gains if any were possible, not alot i discovered.
so i was gonna start a new cycle in 2 weeks, but decided lastnight to pull it forward for the comp, so did my first Jab this morn, my first jab in over 10years as i've been doing test sublingually in the past.
doing 10 weeks-test e 500mg, 10 weeks-deca 400mg and 15 weeks equipoise 600mg, frontloading the eq at 900mg first 2 weeks.

height:-5ft,11
weight:- 193lbs
wanting to bulk/lean gains hence the Equipoise for 15weeks.

training:-
weights:- 3day split - mon, wed, fri evening.
mon:- Chest & Triceps
wed:- Back & Biceps
fri:- Shoulders & Legs

cardio:- 5day mon, wed, fri morning, 3km fast walk treadmill @ 9 incline, then 5min cooldown, then Abs after treadmill, sat and sun morn just treadmill 3km.
tuesday, thursday i walk to the office and back 6km both days, so just over 30km walking per week including cooldown on treadmill.
i drink roughly about 8/9 shakers full of water per day








i've been mistaken for Groucho Marx so many times!!! had to give up on the cigars though due to the healthy living thing, so i lost the edge




not quite the same pose, but you can see the difference.


backs looking alot better


ha ha, definately see the difference here arms, shoulders, chest. traps!! role on the next 8weeks

Last edited by sniper300c; 08-14-2011 at 06:30 PM.
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Old 07-11-2011, 05:25 PM
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so this morning cardio, 3km on treadmill fast walk at a 9 inline.
then seated crunch.
warm up - [email protected]
2nd set [email protected] +20kg
3rd set - [email protected] +30kg

then dumbell side bends.
warm up - [email protected] each side
main set - 12 @40kg each side

home for breakfast
protein shake mixed with 500ml milk, cup of tea, 3cups of porridge oats 5 egg whites and 1 yolk, with 1/2 cup raisins mixed in.

mid morning
200gm lean ham, with 3 slices wholemeal bread, apple to finish.

lunch
tin of tuna, mixed with handfull of seeds and soya beans, sweetcorn and cherry tomato's.

afternoon
4slices wholemeal bread with peanut butter, washed down with 1/2pint milk.
finish with protein shake

will update later, as its nearly teatime and chest and triceps night at the gym.

Last edited by sniper300c; 07-12-2011 at 10:30 AM.
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Old 07-11-2011, 10:13 PM
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tea was chicken breast, with selection of veggies.
ECA capsule before gym.

gym was heaving tonight, so stuggled to get on things.

chest
machine sitting chest press
1st set @ 40kg each side 12reps, 2nd set @ 50kg each side 10reps, main set @ 55kg 6reps till failure

Pec dec:
warm up set @ 56 kg 10reps, main set @ 88kg 8reps slow till failure

cable crossover:
1st set @ 25kg 12reps, 2nd set @ 30kg 10reps, main set 35kg 8reps till failure

incline dumbell bence press:
1st set @ 25kg 10reps, main set @ 30 kg 10reps till failure

press ups, when i got home
1st set @ 25 reps, 2nd set @ 10reps with my 3 year old sat on my back...ha ha (didnt do these in the gym)

Triceps
seated machine tricep press
1st set @ 45kg 12 reps, main set @ 70kg 10 reps till failure

V bar cable pulldown
1st set @ 60kg 12 reps, main set @ 80kg 10 reps till failure

rope cable pulldown
1st set @ 20kg 12reps, main set @ 40kg 8reps till failure

most of the machines are old, so i go on how many plates or amount of stack, instead of specific weight as its not marked on them, but i will try to find out so the log is more accurate.

got home had a protein shake, will be having 200grams of ham with 2 slices of wholemeal bread very soon.

then protein shake before bed and liv52, glucosomine, omega3 fish oil.

Last edited by sniper300c; 07-13-2011 at 10:07 PM.
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Old 07-12-2011, 10:29 AM
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just updated the weights on my log for lastnight.

breakfast
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in.
protein shake with 500ml of milk. cup of tea.

3km fast walk to work

mid morn
200gm ham, 3 slices wholemeal bread.

lunch
tin of tuna, cherry tomato's, handfull of seeds and soya beans, washed down with 1/2 pint of milk.

afternoon
4slices wholemeal bread with peanut butter, 1/2 pint of milk


3km fast walk home from work
protein shake when i got in

tea
wholemeal pasta, sliced potatos, chicken, pesto and pinenuts with cheese


evening snack
200grams ham, 3weetabix 1/4 pint of milk


protein shake before bed and liv52, glucosomine, omega3 fish oil.

Last edited by sniper300c; 07-12-2011 at 10:30 PM.
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Old 07-13-2011, 10:33 AM
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Deca jab this morn then cardio
3km on treadmill fast walk at a 9 incline.

seated crunch.
warm up - [email protected]
2nd set [email protected] +20kg
3rd set - [email protected] +30kg

dumbell side bends.
warm up - [email protected] each side
main set - 12 @40kg each side

breakfast
protein shake with 500ml of milk soon as i got in then,
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in with a cup of tea.

mid morning
200gm of chicken, 3 slices of wholemeal bread

lunch
chicken salad with seeds and soya beans, washed down with 1/2 pint of milk

tea
chicken breast, veggies and wholemeal pasta

Last edited by sniper300c; 07-13-2011 at 10:09 PM.
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Old 07-13-2011, 10:38 PM
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found out the rest of plate weights so updated earlier weights.

ECA capsule before gym
Back and Biceps tonight, screwed my lower back afew years ago so have steered away from deads for a while as dont wanna screw up my training.

Back
overhead pulldown cable row-
10reps @ 25kg, 10reps @ 50kg, main set 8 reps @ 80kg , dropped back to 50kg till failure 7 1/2 reps

Seated high row-
1 warm up set 10reps @ 40kg each side, main set 8reps @ 70kg each side, dropped back to 40kg till failure/6reps

close grip lat pulldown-
1 warm up set 10reps @ 50kg, main set full stack 70kg till failure/6reps

reverse pec dec:
1 warm up set 10reps @ 40kg, main set 70kg till failure/8reps

T-bar row
1 warm up set 10reps @ 40kg, main set very slow 8reps @ 60kg

lever shrugs:
1 warm up set 12reps @ 40kg each side, main set 80kg each side, dropped back to 40kg till failure/6reps


Biceps
seated dumbell preacher curls
1st set 10reps @ 15kg, 2nd set 10reps @ 17.5kg, main set 8reps @ 20kg

seated preacher curl machine
warm up set 10reps @ 35kg main set 10reps @ 45kg

barbell curl
main set @ 10reps: 30kg
dropped to 20kg 7 1/2 reps till i couldnt move my arms

protein shake as soon as i got in, just had 200gm chicken breast meat with 2slices of wholemeal bread.

then protein shake before bed and liv52, glucosomine, omega3 fish oil.

jab's going well so far, no pain, no bruising, not uncomfortable at all

Last edited by sniper300c; 07-13-2011 at 10:41 PM.
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Old 07-14-2011, 10:27 AM
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ha ha, just corrected my cardio routine i'd put at the start of my log, i missed out sat and sun morn's where i do 3km on treadmill.

so another day another 3km fast walk to the office.
for breakfast i had 3 cups of oats mixed with 5 eggs, 1 yolk and a dash of milk.
nuked in the micro and half a cup of raisins added, washed down with a mug of tea.
then before i set off on my walk, 2 scoop protein shake mixed with 500ml of milk.

mid morning
3slices of wholemeal bread with peanut butter

lunch
cherry tomato's mixed with a tin of tuna and seeds and soya beans, washed down with 1/2pint milk.
then had a coughing fit with a mouth full of juice!! looks like i've seriously pissed myself, all up my shirt and down my trousers, the good news is though i saved the laptop!! as i slumped under my desk in an open plan office. (guess i wont be getting up for a while)


more or less stick to the same foods all week, but do abit of swappy and changey, just to add abit of variety to life.
keep watching folks, dont alter your sets, we'll be back in a while after this short ad break!! (ok work break really)

Last edited by sniper300c; 07-14-2011 at 08:47 PM.
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Old 07-14-2011, 08:51 PM
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afternoon snack
200gm chicken breast, 2 slices of wholemeal bread

3km walk home from office

tea
fillet steak, veggies, mash potato, mixed beans in spicy sauce
washed down with 1/2pint milk

evening snack
200gm chicken, 2slices wholemeal bread

a protein shake before bed and liv52, glucosomine, omega3 fish oil.

i'm on holiday next week but plan on taking a 20kg kettlebell with me, were going in the car so luckly dont have a luggage allowance to worry about.
not gonna have a routine really, but will go to gym monday morning before we set off, then do stuff during week using kettlebell and also my little lad, he doesnt mind being used as a weight!! ha ha
then will be back on late thursday night so will be at the gym on friday, for business as usual.
night all

Last edited by sniper300c; 07-15-2011 at 12:00 AM.
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Old 07-15-2011, 11:32 AM
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EQ jab this morning, decided to go with 800mg instead of 900mg thought 900 might be abit OTT.

3km treadmill, then usual ab's work.
seated crunch.
warm up - [email protected]
2nd set [email protected] +20kg
3rd set - [email protected] +30kg

dumbell side bends.
warm up - [email protected] each side
main set - 12 @40kg each side
2 scoop protein shake with 500ml of milk.

breakfast
just finished my 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in, washed down with a cup of tea.

midmorning snack
200gm chicken and 3 slices of wholemeal bread

gym tonight for shoulders and legs.
i know its not for everyone but in the last couple of weeks i've thrown in a 'hang clean and press' i said earlier in my routine i dont do a deads, but have found this an excellent compound exercise and starting with a light weight am hoping i can get back into doing deads soon.

Last edited by sniper300c; 07-15-2011 at 12:15 PM.
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Old 07-15-2011, 04:24 PM
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just been to supermarket to stock up on food for next week and got some bargain reduced chicken.

lunch
chicken breast salad, 2slices of wholemeal bread

afternoon snack
tin of tuna, with tomato's

for tea i'm having
2 chicken breasts with a tomato and fiery chilli sauce, brocolli, spuds, green beans, peas.

then gym
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