pikiki
New member
Hope I answer your question and thank you for the info man..I looked at it already.
My afghanistan cycle
- Thread starter pikiki
- Start date
Hope I answer your question and thank you for the info man..I looked at it already.
pikiki
New member
Today was legs. I will be more in detail about my workout from now on.
leg extension (70x15)x2 (80x12)x2
squats (135x12) (185x15) (225x10)x2 (275x6) (135x15)
lunges (45DBx20)x2
leg curl (60x10) (80x10) (90x10) (50x15) each leg
leg press (470x15) (380x25)x3
I will move legs for tuesday and back on friday so with bi`s and tri`s will be on thursday, cause I feel my back start to hurt. Hiting DL on thusrday right now then squats next day really hurt my lower back injury. So to prevent my lower back to hurt to much I will change this muscle groups this way.
NO headches today so feeling better from that shit. I will pin in the morning and hit shoulders in the afternoon. increase my protein intake another 50 grams today as suggested by minister see how it goes, sometimes is hard for me to get my meals when I want to cause my situation here, but trying to do best I can. Since I change the a Aromatase inhibitor (AI) to EOD no lethargic feeling during the day. TODAY WAS A GOOD DAY!!!
leg extension (70x15)x2 (80x12)x2
squats (135x12) (185x15) (225x10)x2 (275x6) (135x15)
lunges (45DBx20)x2
leg curl (60x10) (80x10) (90x10) (50x15) each leg
leg press (470x15) (380x25)x3
I will move legs for tuesday and back on friday so with bi`s and tri`s will be on thursday, cause I feel my back start to hurt. Hiting DL on thusrday right now then squats next day really hurt my lower back injury. So to prevent my lower back to hurt to much I will change this muscle groups this way.
NO headches today so feeling better from that shit. I will pin in the morning and hit shoulders in the afternoon. increase my protein intake another 50 grams today as suggested by minister see how it goes, sometimes is hard for me to get my meals when I want to cause my situation here, but trying to do best I can. Since I change the a Aromatase inhibitor (AI) to EOD no lethargic feeling during the day. TODAY WAS A GOOD DAY!!!
TheMinister
The Degrees of Motion
Looking good. Don't forget to tell me how an extra 50 grams serves you
pikiki
New member
I will man and thnx for the advice. I just started yesterday so will see in a week or so. I be touching bases with you.
pikiki
New member
Do the best I can and thnx for the support bro...
pikiki
New member
Today was shoulders:
DB overhead press (15x55)(10x65)(10x75)(8x80)(4x90)
standing overhead (12x40)x2 (10x50)
BB shrugs (15x135)(12x225)(10x315)(8x365)x2(4x405)
upright rows/front raises(super set) (10x95)x3 / (10x25)x3
sideraises (12x20)(10x25)(10x30)
Had to say that really push my self to the limit today...Waoo I never thought I was able to lift like I did today. No shit for real I`m very satisfied the way my cycle is going right now. Next week I will drop the heavy weight and will work on slow motion and squeeze. Form and reps with moderate weight. I did feel like my shoulders were burning most of the time and still felt the pump like 15 minutes after was done.... I will rest and eat the best I can in my rest day and hit chest again on Monday, cardio for 30 to 45 minutes and some abs just to do something.
DB overhead press (15x55)(10x65)(10x75)(8x80)(4x90)
standing overhead (12x40)x2 (10x50)
BB shrugs (15x135)(12x225)(10x315)(8x365)x2(4x405)
upright rows/front raises(super set) (10x95)x3 / (10x25)x3
sideraises (12x20)(10x25)(10x30)
Had to say that really push my self to the limit today...Waoo I never thought I was able to lift like I did today. No shit for real I`m very satisfied the way my cycle is going right now. Next week I will drop the heavy weight and will work on slow motion and squeeze. Form and reps with moderate weight. I did feel like my shoulders were burning most of the time and still felt the pump like 15 minutes after was done.... I will rest and eat the best I can in my rest day and hit chest again on Monday, cardio for 30 to 45 minutes and some abs just to do something.
midg3t3
New member
good stats brother! thats what i like to see! keep killing it im following everyday!
pikiki
New member
Thank you man I will follow yours as well when you start.... Today chest day for me lets see how it is!!!
Gfunky
Rock Star
pikiki
New member
Thanks G I`m pushing my self like never did before it was only 4 reps but thats a lot of weight for me. feel my strenght going up like crazy and once I warm up is game on,lol.
Hockeyplaya18
New member
Great shoulder work bro!! Your a beast!!
pikiki
New member
thanx but naahh!!!! I`m trying bro trust me I`m trying,lol
pikiki
New member
Today was chest:
and it went like this...
Incline DB (15x55)(15x65)x3
Flat bench DB (15x55)(15x65)(14x65)(12x65)(15x50) My chest was burning,,,,
cable flys 3sets light weight just try to squeeze and hold for 1 to 2 second
dips (20xBW)(12xwith chains on neck)x2
close grip press (15x115)(12x115)x2
push ups (25xBW)(15xw25lbs plate on back)(10x25lbs on back diamonds pushups
At the end of workout was very pumped, my chest was tired but FELT GREAT!!! I had gain any weight to report WTF!!! I`m not sure what is going on but still in 171lbs till now and that shit piss me off but well I feel stronger and pumped. Let see what happened next week cause I add another 50g of protein 2 days ago.
and it went like this...
Incline DB (15x55)(15x65)x3
Flat bench DB (15x55)(15x65)(14x65)(12x65)(15x50) My chest was burning,,,,
cable flys 3sets light weight just try to squeeze and hold for 1 to 2 second
dips (20xBW)(12xwith chains on neck)x2
close grip press (15x115)(12x115)x2
push ups (25xBW)(15xw25lbs plate on back)(10x25lbs on back diamonds pushups
At the end of workout was very pumped, my chest was tired but FELT GREAT!!! I had gain any weight to report WTF!!! I`m not sure what is going on but still in 171lbs till now and that shit piss me off but well I feel stronger and pumped. Let see what happened next week cause I add another 50g of protein 2 days ago.
Last edited:
Gfunky
Rock Star
How are you going to hit 90's on shoulder press and not on bench press?? Better up those bad boys next time bro!! j/k LOL
Good burner workout man sets of 15 always burn no matter how much weight!
pikiki
New member
hahaha It is moderate weight high rep week for me...Got me G!!! I can hit thos 90`s on bench bro,lol I love the high rep mod weight workout I like the burn and squeeze the muscle every other week it feels gooooodddd!!!!
pikiki
New member
Today was leg day, cause I change it from thursday to tuesday to give my back some rest after squat. So workout went like this today:
leg extension (15x70)x4
squat (15x135)(185x12)x3
one leg squat (10x95)x3
leg curls (12x80)x3
leg press (25x290)x4
calf raises (15x90)x3
Nothing heavy just long rep sets, slow and painfull. Good pumps everyday at the gym. Looking to increase my cal intake. Don`t know how to do it cause my job here and no acces to a kitchen so I will may try to take a to go plate from dinning facility to get some more food at lunch so I can eat it before dinner.
leg extension (15x70)x4
squat (15x135)(185x12)x3
one leg squat (10x95)x3
leg curls (12x80)x3
leg press (25x290)x4
calf raises (15x90)x3
Nothing heavy just long rep sets, slow and painfull. Good pumps everyday at the gym. Looking to increase my cal intake. Don`t know how to do it cause my job here and no acces to a kitchen so I will may try to take a to go plate from dinning facility to get some more food at lunch so I can eat it before dinner.
Gfunky
Rock Star
Can you get a RTD shake? I mean you could order them and it would at least give more calories and protein!
pikiki
New member
Good idea but I`m taking 2 shakes a day on top of my meal plan so I want to add more food other than a shake.I thought about meal replacement shakes but not sure I think I will try more food first. Thanks brotha.
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