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  #671 (permalink)  
Old 05-30-2016, 05:35 AM
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Lat Pull Downs – 5 sets, 20 reps
Shrugs – 5 sets, 20 reps
Bent Barbell Rows – 5 to 12 sets, 20 reps
Pull-ups – 4 sets
Arm Dumbbell Rows – 5 to 12 sets, 20 reps
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps
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  #672 (permalink)  
Old 05-30-2016, 05:35 AM
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Rest day..........
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Old 07-24-2017, 08:52 AM
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I've been out of training for a while because of a knee injury.......

Today is the day I finaly get back in the gym, I've put on a fair amount of weight/fat since being out but now have every intention of getting rid of it.

I will be training 5 days a week in the gym, I also go to Krav Maga 3 times a week, so plenty of cardio as well as the weights.

I will be keeping a detailed training log here.

I'm looking forward to finally getting back into the gym!

Watch this space!!
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Old 07-24-2017, 08:52 AM
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I'll be starting today with a bit of physio on the knee, will then go in to a full body workout for a couple of weeks until I get back into the swing of things.
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Old 07-24-2017, 08:53 AM
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First day back:

Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 10
Barbell curls - 3 x 10
Bench dips - 3 x 12
Standing calf raises - 3 x 15

I'll continue with this for a couple of weeks and then go in to a split routine.
I am unable to do squats at the moment due to the knee injury and physio which is why I'm doing the leg presses.

Feel pretty good after that, it's good to be back!
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  #676 (permalink)  
Old 07-24-2017, 08:53 AM
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Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Seated flyes - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 10
Barbell curls - 3 x 10
Reverse grip barbell curls - 3 x 12
Standing calf raises - 3 x 15

its good to be back but holy crap I do ache!!
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  #677 (permalink)  
Old 07-24-2017, 08:54 AM
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Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Machine dumbell press - 3 x 10
Seated pulley rows - 3 x 12
Rope pushdowns - 3 x 10
Barbell curls - 3 x 10
Standing calf raises - 3 x 15

Getting back in to the swing of things now, will move on to a split routine from next week.
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  #678 (permalink)  
Old 07-24-2017, 08:58 AM
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Rest day tomorrow,
Will be starting my new cycle today.

Anavar - 150 to 200mg per day - 8 weeks
Winny - 50mg per day - 6 weeks
Equipoise - 900mg per week - 12 weeks
Test Cyp - 250mg per week - 12 weeks
GH - 3iu per day (on going)
Clen - 120mcg - 2 weeks on 2 off
T3 - 50 to 75mg per day - 6 weeks
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  #679 (permalink)  
Old 07-26-2017, 06:13 PM
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First proper leg session for since injuring my knee so took it easy.

Leg extensions(single leg) 5 x 12

Leg extension - 4 x 12

Leg press - 4 x 12

Ham curls - 4 x 15

Standing calf raises - 4 x 15
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