Log

Back Day.
Stiff arm pulldowns 1x15, 4x10-12
HS iso row 1x15, 1x12, 4x8-10
Pulldowns neutral grip 1x15, 1x12, 3x9-10, 1x12
Low cable row underhand 3x12, drop set 1x10/12/12
HS iso high row 3x10, 1x20
HS standing shrugs 3x15, 1x30
DB shrugs 4x15

Calories 4670
Pro 218
Carbs 546
Fat 157

Probably a rest day tomorrow, maybe.
 


Rest Day yesterday.
Yesterday's Macros
Calories 3438
Pro 275
Carbs 313
Fat 103

Today was Chest Session in the garage after work.
Incline bench press 1x20, 1x15, 3x10, 1x12
Flat bench 1x12, 5x5
Wide grip bench 3x8
Incline DB press 3x10
Close grip rest pause 3x12/6

Today's Macros
Calories 3255
Pro 260
Carbs 326
Fat 88

Tomorrow is Shoulders or Arms

 


Arm Day in the garage after work.
Ez bar curls 1x20, 1x15, 4x8
DB skullcrushers 1x20, 1x15, 4x10
Alt DB curls 1x12, 4x8-10
Seated French press 1x20, 4x12
Seated hammer curls 4x10
Lying barbell skullcrushers 4x12

Calories 4190
Pro 256
Carbs 469
Fat 130

Legs tomorrow.

 
Leg Day
Lying single leg curls rest pause 2x15/10, 3x10/6
Leg extensions 3x15, 3x10
Seated leg curls 4x12
Leg press 1x25, 1x20, 1x15, 3x12, dropset 1x20\25
Smith squats 1x12, 3x8, 1x10
Seated calf raises rest pause 1x15/10, 1x12/8, 1x10/8, 1x15/12
Machine calf raises drop sets 1x10/6, 1x10/6, 1x9/8, 1x8/10

Calories 4293
Pro 243
Carbs 519
Fat 111

Back Day after work tomorrow.
 


Back session in the garage after work tonight.
BW pullups wide 5x10
Bent barbell rows 1x17, 4x10, 1x15, 1x12
BW pullups neutral w/ upright rows 3x8/12
DB low row 4x10
DB high row 4x10
DB shrugs 4x20

Calories 3779
Pro 275
Carbs 378
Fat 115

Work all day tomorrow, no training.

 
No training yesterday.
Yesterday's Macros:
Calories 3617
Pro 234
Carbs 314
Fat 141

Today was Chest Day
Standing cable flyes 1x25, 1x20, 3x12, 1x20
Incline DB press 2x12, 2x10, 1x8, 1x8, 1x7, 1x5, 1x9, 1x10
HS iso bench press 1x20, 1x12, 3x8, 1x20
Pec Dec 4x12

Already got 3350 Cals already in today with 2 more feedings to go.
Time to switch up the cycle.
Only a couple more weeks of deca.
Going to up my dose of test and drop in anadrol for 4-6 weeks, then cut down a little for vacation with tren and maybe winny.

View attachment 566427
View attachment 566428



 


Yesterday's macro totals:
Calories 4725
Pro 283
Carbs 617
Fat 112

Today I got a shoulder session in the garage before work.
Standing bent rear flyes 3x25
Seated side laterals 1x20, 3x15, 1x20
Seated rear flyes 3x12
Seated DB shoulder press 3x20
SS: upright rows w/ DB shrugs 3x12/15

Today's Macros
Calories 5464
Pro 318
Carbs 597
Fat 193
I was up early and worked late, so got an extra feeding or two today.
Tomorrow might be armday after work.


 

Quick arm session in the garage after work tonight.
SS: close grip press w/ ez bar curls 1x20/20, 1x15/15, 3x10/10
SS: seated hammer curls w/ DB skullcrushers 4x12/12
SS: seated French press w/ alt DB curls 1x15/10, 1x20/12, 1x20/16, 1x20/15

Calories 4660
Pro 251
Carbs 489
Fat 171
Legs tomorrow.
View attachment 566441
View attachment 566442



 

Leg Day, all rest pause sets today.
Didn't have too much time so I decided rest pause would keep intensity high and increase volume.
Lying leg curls rest pause 1x12/8, 1x10/7, 4x8/5
Leg extensions rp 1x15/8, 1x12/6, 4x8/5
Smith squats rp 1x10/5, 2x8/3, 1x10/5
Leg press rp 1x20/10, 1x15/10, 3x10/8
Seated calf raises rp 1x15/10, 1x10/7, 1x11/8, 1x15/11

Macros today were much cleaner than the past few days.
Calories 4330
Pro 293
Carbs 531
Fat 95

Weight 181 this a.m.
PSL Anadrol is working!
View attachment 566443



 
Back session at the gym after work tonight.
Stiff arm pulldowns 4x12
Cable pulldowns neutral 4x12
Cable low row underhand 4x12
HS iso lat row 1x15, 3x10
HS iso lat low row 3x12
Machine pulldowns wide 3x12
HS standing shrugs 4x15, 1x20

Calories 4022
Pro 283
Carbs 394
Fat 126
Didn't get as many calories in as I would have liked....
Tomorrow is work all day, so a forced rest day.
 
Chest day in the garage after work.
Flat bench press 2x15, 3x10, 3x5, 2x8
Incline bench press 1x15, 3x8
Incline DB press 3x12
Wide grip flat bench 3x8
Close grip press 3x12

Calories 4447
Pro 299
Carbs 459
Fat 137

Legs tomorrow.
 
Today was Leg Day.
All sets were done rest pause.

Leg extensions rest pause 1x15/10, 1x12/8, 3x10/6
Seated leg curls rp 4x12/8
Hack squats rp 2x12/8, 1x10/6, 3x8/5
Leg press rp 1x20/15, 1x15/10, 3x10/5
Seated calf raises rp 1x15/10, 1x10/8, 1x10/8, 1x12/10, 1x12/10

Calories 4181
Pro 253
Carbs 490
Fat 108
 


Up early yesterday then a long ass day at work.
Got home and decided to get in a quick garage session.
Shoulders and Triceps.
Seated rear flyes 1x25, 1x20, 3x15
Seated DB shoulder press 1x20, 4x12
Standing side lateral raises dropsets
3x10/12
SS: standing DB front raises w/ DB skullcrushers 1x15/20, 3x15/12
Seated French Press 4x15
Barbell skullcrushers 4x12

Had my shake, ate some pizza then crashed.

Yesterday's Weight 181
Calories 4052
Pro 267
Carbs 390
Fat 138

Today is Back and Biceps.
View attachment 566459


 


Back and Biceps today.
Stiff arm pulldowns 4x10-12
Pulldowns neutral grip 4x10-12
HS Iso low row 1x15, 3x10
HS iso row 1x12, 4x8-9
HS standing shrugs 4x12, 1x25
Machine preacher curls 1x20, 1x15, 3x12, 1x15
Low cable curls 1x12, 1x15, 1x10, 1x15
Seated hammer curls 3x8-10, 1x12

Calories 4509
Pro 240
Carbs 567
Fat 124

Post Workout meal again today:
View attachment 566461


 


Yesterday was a quick Chest session in the garage before work.
Incline bench press 1x20, 3x15
Flat bench 1x15, 1x12, 4x8, dropset 1x8/6/10
Incline DB press 1x15, 1x14, 1x12, 1x12

Yesterday's Macros:
Calories 4288
Pro 254
Carbs 466
Fat 139

Today I hit shoulders in the garage after work.
Bent rear delt flyes 1x25, 3x15
Seated DB shoulder press 1x20, 3x10-12
Standing side laterals dropsets 4x12/10
SS: seated rear flyes w/ seated front raises 3x15/10
SS: DB shrugs w/ upright row 3x15/12

Today's Macros:
Calories 3549
Pro 255
Carbs 316
Fat 124

Tomorrow is leg day.


 
Today was leg Day.
All sets were done rest pause.
Lying leg curls rest pause 1x15/10, 3x10/7
Leg extensions rp 1x12/8, 3x10/6, 1x12/8
Smith squats rp 4x10/7
Leg press rp 1x15/10, 3x12/8, 1x20/10
Seated calf raises rp 1x15/10, 1x14/10, 1x10/7, 1x10/9, 1x10/7, 1x17/13

Calories 3978
Pro 270
Carbs 401
Fat 117

I had to drop the anadrol.
I started it on 3.29 at 50 mg ed. and on 4.8 I upped it to 75 mg ed.
I've had 3 nosebleeds in the last week and what seems like a neverending dull headache.
I've also noticed that it puts me on edge, more aggressive, pissed off all the time, and just overall an asshole.
Soooo the drol is out.

Currently running: (all PSL)
Test E 500 mg a week
Test P 100 mg eod
Deca 500 mg a week ( a week or two left )
 

Busy week for me so far.

Thursday
Quick Back session before work.
BW pullups 6x10
Bent barbell rows 1x15, 4x10, 1x20
DB low row 4x12
DB high row 4x10

Thursday Macros:
Calories 3797
Pro 245
Carbs 389
Fat 114

Yesterday was Arm session after work.
Close grip press 1x15, 3x10, dropsets 1x10/10, 1x15/15
SS: DB curls w/ seated French press 4x15/15
SS: Standing alt. hammer curls w/ DB skullcrushers 3x10/12
Ez bar curls rest pause 1x15/10, 1x12/8, 1x18/12

Yesterday's Macros:
Calories 3875
Pro 255
Carbs 374
Fat 151

Today was leg day:
Lying leg curls rest pause 1x10/12, 3x15/10
Leg extensions rp 2x15/10, 3x12/6
Leg press rp 1x20/10, 1x15/10, 3x12/8
Seated calf raises rp 1x15/12, 1x10/8, 1x12/8, 1x15/12
Machine calf raises dropsets 1x10/8, 1x10/8, 1x12/12

Macros will be decent today, I already have over 3700 calories in.
Tomorrow is a Rest Day, work first then Easter Dinner with the fam.

Pic is after Arms last night.
View attachment 566472




 
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