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Old 02-01-18, 01:16 PM
  #451
 
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Quote:
Originally Posted by Macedog24 View Post
Thank you pushtoday for all your help! Your the best!


Anytime brother, you always help me. It was cool to return the favor.


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Old 02-01-18, 07:53 PM
  #452
 
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Got to the gym for a Leg Session after work today.

Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17
Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35
Hack squats 4x10
Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6

Calories 3000
Pro 280
Carbs 207
Fat 90

Back day tomorrow after work.
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Old 02-02-18, 10:18 PM
  #453
 
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Back session after work tonight.

BW pullups wide 3x12, 6x10
SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10
Plate high row 4x10
1 arm DB low row 4x10, 1x16
SS: DB shrugs w/ DB upright row 3x12/10

Ab Work after each set

Calories 3002
Pro 326
Carbs 195
Fat 74

Arms after work tomorrow.
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Old 02-04-18, 06:26 PM
  #454
 
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No training yesterday.
Yesterday's macros:
Calories 2850
Pro 329
Carbs 164
Fat 77

Today I got some Chest and Arms in.
Standing cable crossover 1x20, 1x15, 3x12
Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12
SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20
SS: machine dips w/ machine preacher curls 1x15/15, 1x12/12, 4x8/10
SS: Handle push down w/ cable rope hammer curls 1x15/15, 1x12/12, 4x10/10

Weight was 168 this a.m.
Today macros will be through the roof.
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Old 02-06-18, 09:33 PM
  #455
 
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Yesterday was no training.
Macros for yesterday:
Calories 2654
Pro 292
Carbs 192
Fat 71

Today I got a shoulder session after work.
Giant set:
Seated rear delt flyes
Seated DB shoulder press
Standing side laterals
Standing DB shrugs
DB Upright rows

1x20 each
1x15 each
1x12 each
3x10 each

Ab Work after each set.

Calories 2980
Pro 330
Carbs 205
Fat 71

Leg Day tomorrow.
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Old 02-07-18, 08:46 PM
  #456
 
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Legs and triceps.

Bike 7 mins
Lying leg curls 2x20, 1x15, 4x12
SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10
Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20
Hack squat 4x10
SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10
SS: Seated calf raises w/ smith close grip press 4x8/12
Machine dips 1x15, 3x10

Calories 3008
Pro 335
Carbs 203
Fat 78

Back Day tomorrow.
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Old 02-08-18, 08:41 PM
  #457
 
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Back and Biceps

SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10
SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15
1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop)
Machine pulldowns wide 1x14, 3x9, 1x12
Cable pulldowns neutral 3x12, dropset 1x6/8/8
Rope face pulls 3x12
Machine rear delt flyes 3x10
Incline DB curls 1x12, 1x10, 3x8, rp 1x10/5
Machine preacher curls 1x15, 3x10, dropset 1x14/8

Calories 2908
Pro 319
Carbs 193
Fat 71

Rest Day tomorrow.
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Old 02-11-18, 03:57 PM
  #458
 
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Friday no training.
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84

Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)

Today was leg day and I had to make up for yesterday's missed chest session.

Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10

Weight was 168.8 this a.m.
Tomorrow is Back Day after work.

Pics are yesterday no pump, and my kid's birthday cake.

Attached Images
File Type: jpg IMG_2607.jpg (44.3 KB, 16 views)
File Type: jpg IMG_2618.jpg (63.9 KB, 14 views)
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Old 02-13-18, 09:48 PM
  #459
 
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Yesterday was Back day after work.
BW Pullups wide 3x15
BW pullups underhand 6x8
Bent row underhand 1x13, 5x8, rp 1x11/6
1 arm DB high row 3x8, 2x12
SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10

Ab Work after each set.

Yesterday's macros:
Calories 2648
Pro 297
Carbs 179
Fat 66

Today was Arm Day after work.
SS: DB drag curls w/ tricep kickback 1x20/20, 3x12/12 (15 Standing BW calf raises after each set)
SS: incline DB curls w/ weighted dips 1x15/15, 3x10/10 (10 Standing BW single leg calf raises after each set)
SS: Close grip press w/ standing hammer curls 3x12/10, 1x18/18 (15 Seated DB calf raises after each set)

Calories 2963
Pro 293
Carbs 213
Fat 85

Tomorrow is Shoulders
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Old 02-14-18, 10:28 PM
  #460
 
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Shoulder day after work.
Seated rear delt flyes 2x25, 3x15
Arnold press 1x12, 4x8
Seated heavy partial laterals 6x8
SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20
Standing side laterals 6x6 (muscle rounds)

Ab Work after each set.

Calories 2869
Pro 331
Carbs 192
Fat 68

Leg Day tomorrow after work.
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Old 02-15-18, 09:45 PM
  #461
 
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Leg day after work.

Bike 7 mins
Lying leg curls 4x20
Squats 2x20, 2x12, 5x10, 1x20
Leg extensions 1x15, 3x10, muscle rounds 4x6
SS: Seated calf raises w/ standing BW calf raises 4x15/10

Calories 2638
Pro 313
Carbs 178
Fat 57
Weight was 170 this a.m.

Chest tomorrow after work.
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Old 02-17-18, 10:28 PM
  #462
 
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Chest work last night.
Slight incline DB flyes 1x20, 1x15, 2x12
Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3
Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14
Incline DB press 3x8, 1x15
Ab work after each set


Yesterday's Macros:
Calories 2619
Pro 328
Carbs 148
Fat 66

Back session after work tonight.

BW pullups wide 1x12, 4x10
DB low row 1x15, 3x10, rp 1x10/6
BW pullups UH 4x8
Barbell row UH 4x10
Giant set:
Barbell Shrug, rear delt flyes, DB shrugs 1x15 each, 3x10 each, 1x20 each

Calories 2759
Pro 332
Carbs 168
Fat 74
Legs tomorrow.
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Old 02-18-18, 08:29 PM
  #463
 
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Leg Day with a side of Arms

Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15
Hack squat 4x10, muscle rounds 4x6
Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7

SS: Smith close grip press w/ rope pushdowns 5x10/10
SS: Seated alt DB curls w/ rope hammer curls 5x10/15

Calories 2407
Pro 250
Carbs 187
Fat 47

No training tomorrow.
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Old 02-19-18, 08:57 PM
  #464
 
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No training today.
Calories 2875
Pro 314
Carbs 189
Fat 80

Weight 168.4 this a.m.
Shoulders tomorrow after work.
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Old 02-20-18, 10:23 PM
  #465
 
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Some shoulder work tonight.
Seated rear delt flyes 2x20, 3x12
Seated Arnold press 1x15, 5x8
SS: Seated heavy partial laterals w/ seated side laterals 6x8/10
SS: slight incline DB press w/ DB skullcrushers 5x10/10
DB shrugs 3x20
Ab Work after each set.

Calories 2509
Pro 309
Carbs 168
Fat 67

Legs tomorrow.
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Old 02-21-18, 07:57 PM
  #466
 
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Leg Day.

Bike 7 mins
Lying leg curls 1x35, 1x20, 1x15, 1x12, 1x9, dropset 1x10/8
Hack squats 1x20, 1x12, 1x10, 4x8, 1x15
SS: Leg press w/ seated calf raises 1x20/20, 1x20/11, 2x10/10, 1x15/10, 1x25/18
SS: Machine calf raises w/ leg extensions 1x15/18, 1x16/12, 1x14/10, 1x14/11
Machine preacher curls 1x25, 1x15, 1x12, 3x10

Today was a refeed day.
Calories 3657
Pro 279
Carbs 397
Fat 87

Tomorrow is back day after work.
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Old 02-21-18, 08:29 PM
  #467
 
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Quote:
Originally Posted by Pushtoday View Post
Friday no training.
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84

Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)

Today was leg day and I had to make up for yesterday's missed chest session.

Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10

Weight was 168.8 this a.m.
Tomorrow is Back Day after work.

Pics are yesterday no pump, and my kid's birthday cake.

Good shit brother

Leaned out, dried up, etc....

Little bit of gyno on the nipple, but easily fixable and considering the gear and length, good shit.

Those quads are coming along better....I want your calfs and you can have my quads, NOT😁😁

Best log done by a member in many years....thanks for the detailed log!!!
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Old 02-21-18, 10:33 PM
  #468
 
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Yea looking good bro.
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Old 02-22-18, 08:58 AM
  #469
 
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Quote:
Originally Posted by Bouncer View Post
Yea looking good bro.


Quote:
Originally Posted by rado View Post
Good shit brother



Leaned out, dried up, etc....



Little bit of gyno on the nipple, but easily fixable and considering the gear and length, good shit.



Those quads are coming along better....I want your calfs and you can have my quads, NOT



Best log done by a member in many years....thanks for the detailed log!!!


Thanks fellas!
Iím planning on doing a show, (classic physique) so Iím trying to get as lean and dry as possible.
But I still have time 9 weeks or so.



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Old 02-22-18, 09:03 PM
  #470
 
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Back session after work.
BW pullups wide 4x12
Barbell row 1x15, 6x8
BW pullups UH 5x8
DB low row 3x10 nonstop, 3x8 nonstop
Barbell Shrugs 1x15, 5x10, dropset 1x10/12
SS: DB upright rows w/ bent rear delt flyes 3x15/12

Calories 2952
Pro 326
Carbs 201
Fat 80

Weight 169.6 this a.m.

Tomorrow is Chest day.
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Old 02-23-18, 04:16 PM
  #471
 
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Join Date: Feb 2018
Location: The Realm of Iron and Fire
Age: 48
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Good Shit Push! Are you holding at this weight or wanna cut more?

Anzel
Puritysourcelabs.ru representative

Any questions please PM me or visit puritysourcelabs.ru thanks!
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Old 02-23-18, 06:52 PM
  #472
 
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Quote:
Originally Posted by anzel View Post
Good Shit Push! Are you holding at this weight or wanna cut more?

Anzel
Puritysourcelabs.ru representative

Any questions please PM me or visit puritysourcelabs.ru thanks!


Iím going to try to stay as close to this weight as possible for a couple weeks.
Then cut a little more, obviously I want to be as big as possible but also I donít want anyone to be more conditioned than me.
Weight limit is 170lbs for my height, so Iím already good.



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Old 02-23-18, 10:40 PM
  #473
 
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Chest session after work.

Slight incline DB flyes 1x20, 1x15, 2x12
Flat bench 2x15, 1x12, 1x10, 5x5, 3x3, 1x9, 1x9, 1x9
Wide grip bench press 3x8
Slight Incline DB press 3x9
Incline DB press 3x12

Calf work after each set

Calories 2844
Pro 320
Carbs 181
Fat 75

Arms after work tomorrow.
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Old 02-25-18, 08:59 AM
  #474
 
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Arm session after work last night.
SS: DB drag curls w/ tricep kickback 3x20
SS: Incline alt DB Curls w/ DB overhead extensions 1x15/15, 1x12/12, 3x10/10
SS: Close grip press w/ Standing hammer curls 1x12/12, 3x10/10
SS: EZ bar Preacher Curls w/ BW dips 4x10/12 nonstop

Ab Work after each set.

Calories 2745
Pro 309
Carbs 179
Fat 75

Legs this morning
Weight 169.4 yesterday.
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Old 02-25-18, 08:32 PM
  #475
 
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Leg day.

Bike 7 mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/18, 1x20/16, 1x15/14, 1x12/12, 1x10/10
SS: Leg press w/ seated calf raises 1x20/15, 1x15/12, 5x12/9, 1x20/20
SS: Seated leg curls w/ Lying leg curls 4x10/10


Calories 2684
Pro 296
Carbs 188
Fat 66

Weight was 170.2

Tomorrow is back session after work.
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Old 02-26-18, 09:48 PM
  #476
 
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Back session.

BW pullups wide 4x12
Bent barbell rows 1x15, 5x10, dropset 1x10/11
BW pullups UH 4x8
DB low row 3x8 nonstop 3x6 nonstop
Barbell shrugs 4x15

Calories 2773
Pro 301
Carbs 192
Fat 75

Shoulders tomorrow.
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Old 02-27-18, 09:36 PM
  #477
 
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Shoulders after work.
Seated rear flyes 2x20, 3x12
Seated Arnold presses 1x12, 5x8
SS: Seated heavy partial laterals w/ side lateral raises 5x8/8
SS: Bent rear delt flyes w/ DB shrugs 4x15/10

Ab Work after each set

Calories 2849
Pro 266
Carbs 230
Fat 80

Legs tomorrow.
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Old 03-01-18, 04:55 PM
  #478
 
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Join Date: Dec 2016
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Yesterday was legs.
Bike 7mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/15, 4x10/10 nonstop
SS: Leg press w/ seated calf raises 1x20/20, 1x20/15, 4x10/10, 1x15/15, 1x20/20
Hack squats 4x10
Seated leg curls 4x12

Had errands to run and ended up going out for dinner at The Outback.
Yesterday's macros: Calories 3887, Pro 258. Carbs 305, Fat 169

Today was Chest and triceps.
HS incline press 2x15, 3x12
Slight incline DB press 1x12, 1x12, 1x10, 3x8, 1x13
Incline cable flyes 1x15, 3x10, 1x15
Smith wide grip bench press 1x20, 3x9, 1x20
Smith close grip press 4x8, 2x12
Vbar pushdowns 1x35, 3x12, 1x20, 1x30

Tomorrow is Back and Biceps.
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Old 03-02-18, 08:00 PM
  #479
 
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Yesterday's Macros: Calories 2868, Pro 289, Carbs 217, Fat 78

Today was Back with Biceps.
Machine rear delt flyes 100 reps
Pulldowns neutral 1x20, 1x12, 3x8
Pulldowns UH 5x10
Cable row UH 1x12, 5x8
SS: Seated HS iso row wide w/ HS standing shrugs 1x20/20, 3x12/12
SS: HS iso high row w/ HS Seated shrugs 3x15/12, 1x12/15
Cable rope hammer curls 1x25, 1x20, 3x15
Machine preacher curls 1x12, 3x8, 1x13, 1x18
Seated alt DB curls 2x8, 2x12

Today's Macros:
Calories 2814
Pro 301
Carbs 194
Fat 73

Tomorrow will be no training.
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Old 03-03-18, 10:28 PM
  #480
 
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I am 8 weeks out from my first show. I plan on competing in the Classic Physique division in a show at the end of April.
This will be my first show ever and I started prep 8 weeks ago. I currently weigh 170 lbs. (started at 178lbs) The division I will compete in has a max weight of 170lbs. So my plan is to continue to slowly cut but try to maintain as much size as possible. My most recent bodyfat check had me at just under 6%.
I'm in week 13 of EQ at 500mg. Week two of Test p/Tren a 50/50 mix 5 days a week. Var is currently at 60 mg ed split dose. Test C is 200 a week. (which I will completely drop at 5-6 weeks out.) All PSL products.
Next week I will add mast P 100mg eod. Then 6 weeks out I will switch from the test/tren mix to Tren A 100mg eod. I plan on adding in winstrol at 4-5 weeks out and slowly ramp it up from 20mg a day to 60mg a day if needed. I also will add halo for the last 3 weeks. Caber and letro on hand.
I haven't switched my training, still 5-6 times a week and trying too get as much volume with relatively heavy weight.
I'll get some current pics up in the next few days.
I will continue to update this log as often as possible and try to get progress pics up every week or two.
Attached Images
File Type: jpg IMG_2692.jpg (66.7 KB, 5 views)
File Type: jpg IMG_2693.jpg (62.3 KB, 5 views)
File Type: jpg IMG_2694.jpg (36.9 KB, 5 views)
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Old 03-04-18, 09:42 PM
  #481
 
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Today was a shoulder dominate push session after work.
Seated rear delt flyes 2x25, 3x17
Seated DB shoulder press 1x15, 1x12, 4x8, rest pause 1x14/8
Standing side laterals 1x15, 3x10, 1x15
Slight incline DB press 1x15, 5x10
SS: BW dips w/ DB skullcrushers 4x12/8


Ab Work after each set

Calories 2639
Pro 287
Carbs 188
Fat 64

Legs tomorrow.
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Old 03-05-18, 10:25 PM
  #482
 
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Join Date: Dec 2016
Likes: 75
Leg day after work.
Bike 7 mins
Leg extensions 1x30, 1x20, 4x12
Squats 1x20, 1x15, 1x12, 5x8, dropset 1x10/12
Lying leg curls 4x10, dropset 1x10/10
SS: Seated calf raises w/ standing BW calf raises 5x20/12

Calories 2693
Pro 324
Carbs 187
Fat 55

No training tomorrow.
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Old 03-06-18, 05:22 PM
  #483
 
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Join Date: Feb 2018
Location: The Realm of Iron and Fire
Age: 48
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Quote:
Originally Posted by Pushtoday View Post
I am 8 weeks out from my first show. I plan on competing in the Classic Physique division in a show at the end of April.
This will be my first show ever and I started prep 8 weeks ago. I currently weigh 170 lbs. (started at 178lbs) The division I will compete in has a max weight of 170lbs. So my plan is to continue to slowly cut but try to maintain as much size as possible. My most recent bodyfat check had me at just under 6%.
I'm in week 13 of EQ at 500mg. Week two of Test p/Tren a 50/50 mix 5 days a week. Var is currently at 60 mg ed split dose. Test C is 200 a week. (which I will completely drop at 5-6 weeks out.) All PSL products.
Next week I will add mast P 100mg eod. Then 6 weeks out I will switch from the test/tren mix to Tren A 100mg eod. I plan on adding in winstrol at 4-5 weeks out and slowly ramp it up from 20mg a day to 60mg a day if needed. I also will add halo for the last 3 weeks. Caber and letro on hand.
I haven't switched my training, still 5-6 times a week and trying too get as much volume with relatively heavy weight.
I'll get some current pics up in the next few days.
I will continue to update this log as often as possible and try to get progress pics up every week or two.
We are pulling for ya push....haha get it?

Anzel
Puritysourcelabs.ru representative

Any questions please PM me or visit puritysourcelabs.ru thanks!
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Old 03-06-18, 09:52 PM
  #484
 
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No training today.
Calories 2574
Pro 292
Carbs 187
Fat 59

Pics tonight, no pump.


Attached Images
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File Type: jpg IMG_2710.jpg (45.0 KB, 6 views)
File Type: jpg IMG_2708.jpg (38.9 KB, 6 views)
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Old 03-07-18, 11:46 PM
  #485
 
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Back day after work.
BW pullups wide 4x12
Barbell row 2x10, 5x8, dropset 1x10/12
BW pullups UH 4x10
DB low row 5x8
SS: Barbell shrugs w/ DB shrugs 4x10/10
Rear Delt flyes x 100

Ab Work after each set

Calories 2824
Pro 308
Carbs 199
Fat 74

Legs tomorrow.
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Old 03-08-18, 05:20 PM
  #486
 
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Join Date: Dec 2016
Likes: 75
Legs and Arms today.

Bike 7 mins
SS: Leg extensions w/ machine calf raises 2x20/17, 3x10/10
Hack squats 1x15, 1x12, 1x10, 1x8, 3x8, rest pause 1x8/5, 1x8/4
SS: Leg press w/ seated calf raises 1x20/20, 1x15/15, 3x10/10, 1x15/15
Lying single leg curls dropsets 3x10/8
Seated leg curl 3x12
SS: Smith close grip press w/ vbar pushdowns 1x20/20, 1x15/15, 3x10/10, 1x10/14, 1x10/25
SS: Seated alt DB curls w/ cable curls 1x15/15, 3x10/10, 1x12/12
Machine preacher hammer curls 1x20, 1x12, 1x15

No training tomorrow so I threw Arms in today with Leg Day.

Calories 2758
Pro 280
Carbs 205
Fat 73
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Old 03-10-18, 09:21 PM
  #487
 
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Join Date: Dec 2016
Likes: 75
Yesterday no training, work all day.
Yesterday's macros: Calories 2739, Pro 310, Carbs 204, Fat 68

Today was Chest and Shoulders
Standing cable crossover 1x20, 1x15, 3x12
Machine chest press neutral grip 1x15, 4x10
Incline DB press 1x15, 4x8
Pec Dec 4x12
Machine shoulder press 1x15, 3x10, dropset 1x10/6/8
Machine lateral raises 1x20, 5x12, 1x20
Machine shoulder press neutral 1x15, 1x12, 1x10, 1x12, 1x20

Today's macros: Calories 3088, Pro 280, Carbs 255, Fat 85
Weight 168 this a.m.

Tomorrow is Back and rear delts.
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Old 03-12-18, 04:57 PM
  #488
 
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Join Date: Dec 2016
Likes: 75
Yesterday was Back session.
SS: Seated calf raises w/ HS standing shrugs 2x20/20, 3x12/12, 4x8/8, 5x6/6 (nonstop)
SS: Machine rear delt flyes w/ machine calf raises 4x15/15 (nonstop)
Pulldowns neutral 4x10
Pulldowns UH 1x12, 1x10, 1x8, 1x6, dropset 1x6/7/7
SS: Tbar row wide w/ cable row neutral 1x15/10, 4x10/10, 1x20/12
Went to dinner and a movie last night so food and beverage intake was HIGH.
Yesterday's macros: Calories 4559, Pro 305, Carbs 389, Fat 140

Today was Arm Day.
Smith close grip press 2x20, 2x12, 4x8, dropset 1x8/10
Cable vbar extensions 2x20, 4x10
Rope press downs 1x50, 1x35, 1x35, 1x35 (done rest pause until reps total)
Cable ez bar curls 2x20, 5x8
Seated alt DB curls 1x12, 3x8, 1x17
1 arm machine preacher curls 1x12, 1x10, 3x8, 1x15

Weight was 168 this a.m.
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Old 03-13-18, 09:27 PM
  #489
 
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Join Date: Dec 2016
Likes: 75
Leg Day.
Bike 7 mins
SS: Leg extensions w/ machine calf raises 2x20/20, 4x12/10
SS: Hack squats w/ seated calf raises 1x20/20, 1x15/15, 4x10/10, 1x15/15
Leg press 1x20, 1x15, 4x12, dropset 1x17/25
Seated leg curls 1x15, 3x8, 1x12

Calories 3384
Pro 291
Carbs 208
Fat 122

Weight 170 this a.m.
Tomorrow is Chest and Shoulders.
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Old 03-14-18, 09:21 PM
  #490
 
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Join Date: Dec 2016
Likes: 75
Chest and Shoulders
Pec Dec 1x15, 1x12, 3x10
HS iso incline press 2x15, 2x12, 3x8, dropset 1x12/12
SS: HS iso wide chest w/ standing cable crossover 4x10/12
Smith slight incline wide chest press 1x15, 4x10
Machine shoulder press wide 1x15, 1x12, 4x10
Machine side laterals 1x20, 1x15, 4x12, 1x25
Machine shoulder press neutral 3x12, 1x22

Calories 2595
Pro 277
Carbs 182
Fat 64

Back with rear delts tomorrow.
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Old 03-15-18, 07:38 PM
  #491
 
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Likes: 75
Back with rear delts.
Machine rear delt flyes 2x20, 4x12
Machine pulldowns wide 1x15, 3x12
1 arm HS iso row neutral 1x15, 1x12, 4x6, 1x12
HS iso row wide 4x9, 1x15
HS iso low row 1x12, 1x10, 3x8, 1x12
SS: machine calf raises w/ face pulls 1x20/20, 1x15/15, 4x10/10
SS: Seated calf raises w/ HS standing shrugs 3x12/12 nonstop 3x9/9 nonstop 5x6/6 nonstop

Calories 2758
Pro 304
Carbs 186
Fat 69

Weight 169 this a.m.
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Old 03-16-18, 09:31 PM
  #492
 
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Join Date: Dec 2016
Likes: 75
Arm Day.
Smith close grip press 1x15, 2x12, 2x10, 4x6, dropset 1x7/7/8
Pushdowns vbar 1x35, 1x15, 3x10, 1x12, 1x30
Reverse handle extensions 3x12
Ez bar cable curls 1x20, 1x18, 1x12, 4x10, dropset 1x12/10
Seated Alt DB curls 4x10
Machine single arm preacher curls 3x12

Calories 2699
Pro 289
Carbs 177
Fat 67
Weight 169 this a.m.

Lunch/PWO meal.
3 ounces chicken breast
3 ounces ground 93% turkey
1/4 cup jasmine rice
1/2 cup broccoli
2 slices fat free cheese
Cals 339, Pro 45, carbs 22, fat 8
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Old 03-17-18, 08:12 PM
  #493
 
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Join Date: Dec 2016
Likes: 75
Leg day.
Bike 7 mins
Lying leg curls 1x20, 1x18, 4x12
Leg extensions 1x15, 1x12, 4x10
SS: Seated leg curls w/ machine calf raises 1x15/15, 4x12/10
SS: Leg press w/ seated calf raises 1x20/15, 1x15/10, 1x12/10, 4x10/8, 1x15/12, 1x20/20
SS: Leg extensions w/ machine calf raises 4x12/12

Calories 2621
Pro 277
Carbs 163
Fat 79
Weight 168 this a.m.

Chest/Back tomorrow.

6 weeks out today.


EQ 500 a week
Test C 200 a week
Var 60 mg ed
Mast p 50 mg ed
Tren a 50 mg ed
Winny 20 mg ed starts tomorrow

All EP from PSL.
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Old 03-18-18, 07:15 PM
  #494
 
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Join Date: Dec 2016
Likes: 75
Back and Chest, opposing supersets.
SS: Standing cable crossover w/ DB rear delt flyes 1x20/20, 3x15/15
SS: HS iso incline press w/ Pulldowns neutral 1x20/20, 3x12/12
SS: Machine Chest press neutral w/ Tbar row neutral 1x15/15, 3x10/10
SS: Smith slight incline wide press w/ cable row UH 1x20/20, 3x12/12
SS: Pec dec w/ machine rear delt flyes 1x12/12, 3x10/10

Calories 2667
Pro 277
Carbs 187
Fat 61

Shoulders tomorrow before work.
Weight 168 this a.m.
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Old 03-21-18, 09:40 PM
  #495
 
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Join Date: Dec 2016
Likes: 75
Shoulders before work Monday.
Standing side laterals 2x20, 4x12
Seated DB shoulder press 1x15, 1x12, 4x10
Seated heavy side lateral partials 6x8
DB shrugs w/ dB upright rows 5x10/12
Ab Work after each set

Calories 2725
Pro 307
Carbs 195
Fat 67

No training yesterday.
Tuesday's macros: 2388, Pro 267, Carbs 161, Fat 55

Today was quick leg session after work.
Didn't have much time but wanted get something in.....
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 3x15/15
Squats 1x20, 2x15, 2x12, 4x10

Today's macros: Calories 2514, Pro 280, Carbs 161, Fat 67
Weight 167 this a.m.

Back day tomorrow.
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Old 03-23-18, 10:01 PM
  #496
 
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Join Date: Dec 2016
Likes: 75
Chest and tri's last night after work.
Slight incline DB flyes 1x20, 1x15, 1x12, 1x10
Bench press 2x15, 2x12, 5x8
SS: Wide grip bench press w/ close grip press 1x8/3, 1x8/10, 1x8/8, 1x8/8, 1x12/12
Incline DB press 4x9-10
SS: BW dips w/ DB skullcrushers 4x10/10

Ab Work after each set

Yesterday:Calories 2595
Pro 310
Carbs 150
Fat 62

Tonight was Back with a little biceps.
SS: BW pullups wide w/ seated rear delt flyes 4x10/15
Bent barbell rows 1x15, 1x12, 4x8, dropset 1x8/12
BW pullups UH 4x10
One arm DB rows dropsets 3x8/8
SS: DB shrugs w/ rear delt flyes 5x12/12
SS: Seated incline alt DB curls w/ EZ bar curls 1x15/10, 3x8/10, 1x12/14

Calf work after each set.

Weight just under 167lbs this a.m.

Calories 2562
Pro 303
Carbs 155
Fat 61

Hoping to get some shoulders in tomorrow night.
5 weeks out tomorrow.
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File Type: jpg IMG_2781.jpg (56.9 KB, 7 views)
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Old 03-25-18, 07:40 PM
  #497
 
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Join Date: Dec 2016
Likes: 75
Shoulders after work last night.
Standing side laterals 2x15, 5x12
Seated DB shoulder press 2x12, 4x9
Seated heavy partial laterals 6x8
Arnold press 1x15, 2x9, 1x12

AB work after each set

Yesterday's macros:
Calories 2682
Pro 317
Carbs 162
Fat 66

Today was Legs with a little bit of arms.
Bike 7 mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/15, 4x10/10
Seated leg curls 1x15, 4x10
SS: Seated calf raises w/ Hack squats 2x15/15, 4x10/10
Leg press 2x15, 1x12, 1x10, 1x8, 1x10, dropset 1x12/15/20
SS: pushdowns vbar w/ ez bar cable curls 1x30/25, 1x20/15, 3x15/10, 1x20/15, 1x30/20
SS: pushdowns reverse grip w/ cable hammer curls 1x25/15, 4x15/12

Today was a high carb refeed.
Calories 3316
Pro 232
Carbs 371
Fat 76

Tomorrow is no training, work all day.
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Old 03-26-18, 08:38 PM
  #498
 
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Join Date: Dec 2016
Likes: 75
No training today.
Weight was 166.8 this a.m.
Calories 2247
Pro 283
Carbs 131
Fat 51

Tomorrow will be Chest session after work.
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Old 03-27-18, 09:15 PM
  #499
 
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Join Date: Dec 2016
Likes: 75
Chest session after work.
Slight incline DB flyes 1x20, 3x12
Slight incline bench press 2x15, 3x8, dropset 1x8/10
Incline DB press 1x15, 3x9, dropset 1x9/6
Slight incline DB hex press 1x20, 1x17, 1x15, 1x12

Ab Work after each set.

Calories 2585
Pro 287
Carbs 172
Fat 63

Legs tomorrow.
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Old 03-28-18, 07:43 PM
  #500
 
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Superior Amateur
Join Date: Dec 2016
Likes: 75
Leg Day with some arms.
Bike 7 mins
Machine calf raises 2x15, 3x10, rest pause 1x10/5, 1x11/6
SS: Seated calf raises w/ leg press 1x15/20, 1x15/15, 3x10/10
Hack squat 1x12, 4x10, 2x15 (>30sec rest)
Seated leg curls 1x15, 3x12
Leg extensions 1x15, 3x10
SS: Handle pushdowns w/ seated alt DB curls 2x20/15, 3x12/9, 1x15/12
SS: pushdowns vbar w/ cable ez bar curls 1x20/15, 3x12/10, 1x20/15

Calories 2411
Pro 290
Carbs 133
Fat 59
Weight 167 this a.m.

Shoulders tomorrow after work.
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