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close grip lat pulldown 8reps@50kg, 8reps@75kg overhead pulldown cable row 8reps @50kg, 8reps@60kg, 8reps@80kg seated cable row 8reps@50kg, 8reps@60kg, 8reps@75kg (personal best) seated high row 8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside(personal best) supersetted 8reps@50kg T-bar row 8reps@40kg, 8reps@60kg Biceps standing barbell curl 8reps@10kg, 8reps@20kg, 8reps@30kg seated dumbell preacher curls 8reps@15kg, 8reps@20kg, 8reps@20kg seated preacher curl machine 8reps@35kg, 8reps@ 55kg, 8reps@65kg |
Test E-1cc@250mg and NPP-1cc@200mg, 40mg d/bol split into 2
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shoulders
shoulder press machine 8reps@20kg eachside 8reps@40kg eachside 6reps@80kg eachside 6reps@80kg eachside 10reps@40kg eachside seated military dbpress 8reps@20kg 8reps@30kg front raises db 2sets, [email protected] side raises db 2sets, [email protected] lever shrugs 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside legs standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg sled 45* leg press 8reps@80kg 8reps@160kg 8reps@280kg 8reps@320kg 8reps@340kg squats 8reps@60kg 8reps@100kg lever leg extension 8reps@30kg 8reps@65kg lever lying leg curl 8reps@30kg 8reps@75kg |
Saturday.
sick, ate a banana and drank plenty of boiled(cooled) water Sunday. 4slices of toast, plenty of boiled water again |
i've dropped the d/bol for since sat and will start it later in the week again, not sure i'll stomach it at the moment.
had 6 dry crackers, 4 slices of toast then a big plate of pasta for tea. should be back to normal with food in a couple of days, didnt go to the gym tonight decided to rest instead |
31/1
4 wheatabix with milk for breakfast 4tuna sandwiches for lunch 200gm lean mince with a jacket potato |
01/02
4wheatabix with milk for breakfast 4slices of toast, 6 pork sausages for lunch pasta with passata and 200gm lean mince 4slices of cheese on toast |
got a throat infection so taking antibiotics.
i've got that much shit in the back of my throat i've not been taking any protein shakes, another reason i havent been taking the d/bol anymore, so hopefully in a couple of days i'll get back onto the d/bol and protein shakes. missed the gym tonight again, but will be back on friday for sure to beast it again |
Test E-1cc@250mg and NPP-1cc@200mg and decided to get back on the d/bol, so 40mg split into 2 doses.
4wheatabix with milk for breakfast 4slices bread with a tin of tuna 250gm lean mince with onion and peppers and passata, with abit of pasta on the side 4slices of cheese on toast should be back to normal on everything tomorrow as im feeling 100% again |
shoulders
shoulder press machine 8reps@20kg eachside 8reps@40kg eachside 8reps@60kg eachside 6reps@80kg eachside 8reps@40kg eachside seated military dbpress 8reps@20kg 8reps@30kg front raises db 2sets, [email protected] side raises db 2sets, [email protected] lever shrugs 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside legs standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg sled 45* leg press 8reps@80kg 8reps@160kg 8reps@280kg 8reps@320kg 8reps@340kg squats 8reps@60kg 8reps@100kg first time back in a week felt abit tired but not a bad night |
changed my diet since i was ill, i've been sticking to this everyday.
breakfast 4wheatabix with milk, mass shake mid morn 5eggs, oats and dash of milk nuked in micro with a handful of raisins lunch 5eggs scrambled with 4slices of toast mid afternoon tin tuna, mass shake tea 200gm meat (lean mince, chicken, beef, pork) pasta or potatos with veg evening snack peanut butter with 3/4 slices of bread mass shake before bed |
bro, you are doing hard work.
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forgot to update lastnight, decided to change my routine and keep the body guessing so did biceps and back lastnight
Biceps standing barbell curl 8reps@10kg, 8reps@20kg, 8reps@30kg seated dumbell preacher curls 8reps@15kg, 8reps@20kg, 8reps@20kg seated preacher curl machine 8reps@35kg, 8reps@ 55kg, 8reps@65kg back close grip lat pulldown 8reps@50kg, 8reps@75kg overhead pulldown cable row 8reps @50kg, 8reps@60kg, 8reps@80kg seated cable row 8reps@50kg, 8reps@60kg, 8reps@75kg seated high row 8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside, supersetted 8reps@50kg T-bar row 8reps@40kg, 8reps@60kg |
Chest
pec deck 8reps@60kg 8reps@70kg 6reps@75kg dumbell incline bench 8reps@20kg 8reps@30kg 6reps@40kg 8reps@30kg 8reps@20kg decline barbell 8reps@60kg 8reps@80kg 6reps@100kg supersetted with 12reps@60kg seated chest press machine 8reps@40kg 8reps@50kg 8reps@60kg Triceps seated machine tricep press 8reps@45kg 8reps@70kg 8reps@81kg rope cable pulldown 8reps@20kg 8reps@50kg V bar cable pulldown 8reps@60kg 8reps@80kg still feeling a little lethargic think its the antibiotics still in my system, but still managed to squeeze out some good sets |
shoulders
shoulder press machine 8reps@20kg eachside 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside 8reps@60kg eachside 15reps@40kg eachside(till failure) seated military dbpress 8reps@20kg 8reps@30kg front raises db 2sets, [email protected] side raises db 2sets, [email protected] lever shrugs 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside legs i haven't been adding on the weight of the sled, so all my previous lifts need 40kg adding on, i wondered why i seemed to be slacking on the leg press weight. sled 45* leg press 8reps@160kg 8reps@240kg 8reps@320kg 8reps@400kg 8reps@440kg (personal best, even with the sled weight taken off) squats 8reps@60kg 8reps@100kg standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg very pleased, all round very good workout |
same old same old with the new diet, keeping to it very strict.
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very impressive log bro keep it up |
13/02
Chest dumbell incline bench 8reps@20kg 8reps@30kg 6reps@40kg 8reps@30kg 8reps@20kg pec deck 8reps@60kg 8reps@70kg 6reps@75kg decline barbell 8reps@60kg 8reps@80kg 6reps@100kg 12reps@60kg seated chest press machine 8reps@40kg 8reps@50kg 8reps@60kg Triceps seated machine tricep press 8reps@45kg 8reps@70kg 8reps@81kg rope cable pulldown 8reps@20kg 8reps@50kg V bar cable pulldown 8reps@60kg 8reps@80kg still very lethargic |
back
close grip lat pulldown 8reps@50kg, 8reps@75kg seated high row 8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside, supersetted 8reps@50kg overhead pulldown cable row 8reps @50kg, 8reps@60kg, 8reps@80kg seated cable row 8reps@50kg, 8reps@60kg, 8reps@75kg Biceps standing barbell curl 8reps@10kg, 8reps@20kg, 8reps@30kg seated dumbell preacher curls 8reps@15kg, 8reps@20kg, [email protected] (personal best) seated preacher curl machine 8reps@35kg, 8reps@ 55kg, 8reps@65kg |
shoulders
shoulder press machine 8reps@20kg eachside 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside 8reps@60kg eachside 15reps@40kg eachside seated military dbpress 8reps@20kg 8reps@30kg front raises db 2sets, [email protected] side raises db 2sets, [email protected] lever shrugs 8reps@40kg eachside 8reps@60kg eachside 8reps@80kg eachside legs sled 45* leg press 8reps@160kg 8reps@240kg 8reps@320kg 8reps@400kg 8reps@440kg squats 8reps@60kg 8reps@100kg standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg |
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Final Measurements
Chest:46.1" Left Bicep:16.55" Right Bicep:16.55" Waist:40.5" Left Quad:24.74" Right Quad:25.24" Left Calf:16" Right Calf:15.75" Final Weight 15stone 12 Final Gain 22lbs |
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22 effing lbs! Thats good man! Awesome job bro :) |
cheers matey, i did panic as when i was ill i dropped 8/9lbs but the weight gainer shake i was having was like quick dry cement and 1000cals per shake.
good comp again and the usual suspects, just need Skinny to win the next....lol |
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