prop/tren/mast etc 16 week ride courtesy of AML

nothing but the norm for diet today... eggs/toast for breakfast, greek yogurt and a rice cake couple hours later, chicken salad from subway after that, greek yogurt and a rice cake before gym...

shoulder workout:

dumbbell shoulder presses
dumbbell side laterals
cable front raises
behind the neck smith machine presses
rear delt machine
shrugs
couple sets on the old school shoulder press machine
cardio

chicken kabobs for dinner with some green beans... then some greek yogurt and a rice cake later on

weight was 228 mid-day today... so leaner and meaner ;)
 
had a rest day yesterday... was back at it with a good leg session today

leg extensions superset w/ hamstring curls (4 sets)
leg presses (5 sets, 15 reps+ per)
hack squats (5 sets, 20 reps per, went semi heavy the last set for 10 reps and almost crippled me)
standing calf raises
cardio

scrambled eggs (2 whole + 8 white) w/ a rice cake and a bit of left over waffle my daughter didn't finish for breakfast

will eat chicken with some squash x 2 tonight

looks like it'll be chest w/ some tris tomorrow
 
After pushing my body to the limit on Thursday, then doing chest/tris on Friday by Friday evening I was feeling like utter shit and craving sugar in the biggest way...

So yesterday was an all-out get me some carbs day, feel loads better today, will attempt a light session of either back/bis or back/shoulders

Breakfast was my usual 5 boiled eggs and a piece of toast in a bowl
 
Back and bis...

Shoulder width pull downs
Bent over rows
Hammer high rows
Behind the neck pull downs
Barbell preacher curls
Standing alternate hammer curls
Preacher machine (one arm at a time)
Cable curls
Cardio

Scrambled egg whites and oatmeal when I got back... Will eat that again in a couple hours

Chicken with spinach tonight

Shoulders tomorrow
 
rested on Monday... today did a hamstring workout, then some shoulders

3 eggs and a piece of toast for breakfast... then 10 egg whites scrambled with some spinach after the gym

roasting a leg of lamb tonight with some carrots and potatoes... then will be some greek yogurt with some fruit later on

will probably be bi's/tri's tomorrow
 
Wednesday did 10 sets of leg extensions, some bis/tris, then some cardio

Thursday did back supersetted with shoulders

Today was 5 sets of leg presses, 5 sets of hack squats, then cardio

will be chest with some tris tomorrow

diet has been a bit sketchy the last few days, but I do feel fantastic getting in some more carbs... will try to tone it down over the next week, but a couple days a week it's gonna be a free-for-all, just feel better that way ;)
 
Right on China, I honestly feel much better getting those cheat meals/days in. Aside from mental benefits I actually feel physically better. Thats why I will never compete. I could never do a prep and I know this lol.

How many week do you have left. Must be another month or so hey?
 
Schredder said:
Right on China, I honestly feel much better getting those cheat meals/days in. Aside from mental benefits I actually feel physically better. Thats why I will never compete. I could never do a prep and I know this lol.

How many week do you have left. Must be another month or so hey?
Click to expand...

yep, about a month, looks like I'll be ending this run end of Dec... then it will be just low dose of test for a couple months, after that I'm thinking about test (250mg) and primo (750mg) for a 6-month run
 
had a decent chest session today...

fly machine
incline barbell pause presses
machine presses
fly machine
smith machine incline
v-bar press downs
cable kick backs

have eat 3 meals of 10 scramble egg whites and a piece of toast, one meal of beef with some rice, will eat some greek yogurt with some fruit in a little bit

back and some bis tomorrow
 
been slackin the last few days... but I'll be more with it this week

took a rest day yesterday, will do back and some bi's today

first meal was 4 eggs and a couple pieces of toast, cup of tea... will get one more meal in before the gym which I'll hit in the afternoon
 
Ground beef concoction with half a sweet potato before the gym, same meal when I got back from the gym

Back and a bit of bis went like this...
Lat pull downs
Bent over rows
Close grip pull downs
Low rows
Behind the neck pull downs
Preacher machine curls (one arm at a time)
Concentration hammer curls
Cardio

Shoulders tomorrow
 
Last edited:
3 eggs and 2 pieces of toast for breakfast

greek yogurt with an apple a couple hours later

now it's off to the gym for shoulders
 
shoulder session...

seated side laterals
smith machine presses
rear delt machine
barbell front raises
old school shoulder press machine
smith machine shrugs
cardio

protein shake and a rice cake in the car after my workout... will eat some tuna with some salsa for the next meal
 
Rest yesterday, legs today

Boiled eggs, piece of toast for the first meal

Greek yogurt with half a papaya in a little bit, then it will be off to the gym
 
Schredder said:
I love greek yogurt, I just found a blood orange flavor, the bomb!!
Click to expand...



My fav thing to make is

1 cup greek yogurt
1 scoop protein
1 splash of almond milk
1 tablespoon of chunk peanut butter

mix it together with a spoon.

Friggin delish and takes some time to eat
 
Leg workout;
Leg extensions
Ham curls
Smith machine squats
Leg press
Extensions
Ham curls
Cardio

Pressure cooked beef with spinach and half a sweet potato for dinner, Greek yogurt 2 hours later

Bis/tris tomorrow
 
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