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

4 eggs, 2 piece of toast, cup of tea for breakfast

Second meal... protein shake and a rice cake

Off to the gym for arms in a couple hours
 
Had to take a rest day yesterday, car just wouldn't behave

3 eggs, 2 pieces of toast (one with peanut butter, bit of a cheat), cup of coffee

Second meal will be Greek yogurt with some papaya

Then it'll be off to the gym for arms
 
Arm workout...
Cable curls superset w/ v-bar push downs
Hammer curls superset w/ incline bench skull crushers
Machine preacher curls superset w/ incline bench smith machine close grip presses
Standing preacher barbell curls superset w/ dumbell kick backs
Alternate dumbell curls superset w/ wide grip push downs
Cardio

Had a protein shake in the car after the gym

Pressure cooker beef, rice and bok choy for dinner... Just about to have some Greek yogurt with papaya... and will eat beef/rice again a bit later

Chest tomorrow
 
Last edited:
Just asking boss. What's the advantage with using the smith machine for squats? I use it for upright rows and shoulder presses, but not squats. I always thought free bar squats let the bar follow its natural path. Not busting your balls bro just curious

Been following your log too- good read
 
carverelli said:
Just asking boss. What's the advantage with using the smith machine for squats? I use it for upright rows and shoulder presses, but not squats. I always thought free bar squats let the bar follow its natural path. Not busting your balls bro just curious

Been following your log too- good read
Click to expand...

Free weight squats have their place too, I've put many a barbell on these shoulders of mine over the years ;)

But when I pre-exhaust my quads/hams i get better muscle to mind connection on movements like leg presses, hack squats or smith squats over the barbell variation

Good question bro, I welcome inquiries like that
 
Eggs and a piece of toast was the usual first meal

Then I was off to the gym for chest...
Machine flyes
Incline barbell pause presses
Flat dumbell presses
Machine flyes
Machine presses
Cardio

Protein shake in the car after the gym... About an hour later at home had beef and rice with a bit of kim chi
Chinese spicy beef, green beans and rice for dinner... Greek yogurt with papaya before bed

Rest day tomorrow... Christmas shopping day

Back workout will happen on Tuesday
 
China_Wall said:
Free weight squats have their place too, I've put many a barbell on these shoulders of mine over the years ;)

But when I pre-exhaust my quads/hams i get better muscle to mind connection on movements like leg presses, hack squats or smith squats over the barbell variation

Good question bro, I welcome inquiries like that
Click to expand...

Ah, figured you had a good reason. I also noticed you've been pre-exhausting your legs with isolation movements. Interesting concept... It's good to read about alternate training methods, as I for one can get stuck on the same ole same ole forever and wonder why I don't progress.

I think its time I change things up a little
 
Decided to do to a back session today, rest day will happen tomorrow

Workout went like this...
Pull downs in front
Bent over rows
Straight bar cable rows
Close grip pull downs
Behind the neck pull downs
Cardio

Meals consisted of...
Eggs/toast
Greek yogurt w/ papaya
Protein shake
Pressure cooked beef w/ rice (and again after training)
Greek yogurt w/ fruit
 
back is super sore today, love that ;)

diet was good til after dinner... that's when "quality street paid me a visit"... up til then it was eggs/toast, cashews/dried cranberries x 2, chicken fajitas...

it's all good though, feelin full and strong, and still tight... have a couple weeks left on this run, then it's back to putting on some size for a few months (test, eq, mast, drol, happy, happy, happy)
 
A
China_Wall said:
back is super sore today, love that ;)

diet was good til after dinner... that's when "quality street paid me a visit"... up til then it was eggs/toast, cashews/dried cranberries x 2, chicken fajitas...

it's all good though, feelin full and strong, and still tight... have a couple weeks left on this run, then it's back to putting on some size for a few months (test, eq, mast, drol, happy, happy, happy)
Click to expand...

Yup. Nothing feels like a sore back!! Love that feelin too! Pullovers always make me feel like I'm a mile wide the day after
 
eggs/toast, coffee this morning

beef jerky, cashews, dried cranberries an hour before training

shoulders...
smith machine presses
standing dumbbell laterals
standing camber bar front raises
smith machine shrugs
rear delt machine
old school shoulder press machine
cardio

protein shake in the car

cashews, dried cranberries, a few m&m's, and a bit of double smoked cheddar cheese, washed down with a diet coke ;)

lamb stew for dinner

legs tomorrow
 
3 eggs, piece of toast when I got up... bowl of cashews, some raisons, about an hour later

will be off to the gym soon for legs...
 
ended up doing a make-shift workout at home yesterday, 5 sets of 20 squats with my 3 yr old on my back (hey, better than nothing). I'll do arms today, then do a proper leg day on Saturday

had a protein shake when I got up this morning... an hour later had 4 scrambled eggs, and a couple pieces of toast

will have a shake again in a couple hours, then off to the gym
 
Arm session went like this...

Preacher machine curls
Dumbell hammer curls
Barbell preacher concentration curls
Incline dumbell curls
Rope push downs
Close grip smith machine presses
Rope push downs superset w/ cable curls

Protein shake in the car after training... 3 eggs and a piece of toast when I got home

Ground beef concoction x 2 tonite

Bit of legs tomorrow
 
Saturday did 10 super sets of leg extensions/ham curls, then 5 sets of calf extensions on the leg press

Today was a chest session:
Fly machine
Incline barbell pause presses
Machine presses
Fly machine

Diet has been ok... with patches of sweets here and there... hey, it's Christmas ;)

2 more weeks... then it's the end of the road for this log, and a brand new one begins... stay tuned
 
China_Wall said:
Saturday did 10 super sets of leg extensions/ham curls, then 5 sets of calf extensions on the leg press

Today was a chest session:
Fly machine
Incline barbell pause presses
Machine presses
Fly machine

Diet has been ok... with patches of sweets here and there... hey, it's Christmas ;)

2 more weeks... then it's the end of the road for this log, and a brand new one begins... stay tuned
Click to expand...

Ohhhhh cant wait for that brother.

me and my gf made white chocolate burned almond brittle, and white chocolate candycane brittle........damn!! Lol
 
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