China_Wall
New member
another day is done... good leg workout today... extensions, ham curls, smith machine squats, leg presses, cardio
arms tomorrow
arms tomorrow
prop/tren/mast etc 16 week ride courtesy of AML
- Thread starter China_Wall
- Start date
China_Wall
New member
China_Wall
New member
simple breaky this morning... one piece of rye toast, 4 boiled eggs, salt, pepper, ate it with a spoon... and a couple cups of coffee
China_Wall
New member
another good training/eating day... hit the arms hard for an hour then out.. tomorrow will be doing some detail work, some shoulders, a bit of back, calves, abs cardio
will check my weight in the morning, pretty sure I'm 230ish
will check my weight in the morning, pretty sure I'm 230ish
China_Wall
New member
breakfast was a bit different today, leftover beef w/ mushrooms, zucchini, avocado, hot chilli pepper...
China_Wall
New member
just had a nice bout of the "cough" after today's inject... I've gathered myself, time to hit the gym 
China_Wall
New member
decent workout today, bit of shoulders, bit of back, some abs and good cardio session
got home, had a whole chicken (steamed with green onion leaves and a touch of salt) with some boiled green beans... my weight was just a touch under 230 this morning, feeling good
got home, had a whole chicken (steamed with green onion leaves and a touch of salt) with some boiled green beans... my weight was just a touch under 230 this morning, feeling good
China_Wall
New member
poached eggs and a piece of whole grain toast in a bowl this morning, will hit the gym in a bit for biceps, abs and cardio...
China_Wall
New member
here's what I did for biceps today;
10 sets of cable curls, slightly wider than normal grip
4 sets of hammer curls
4 sets of preacher machine curls (one arm at a time)
20 minutes on the bike, a few sets of abs... and out
10 sets of cable curls, slightly wider than normal grip
4 sets of hammer curls
4 sets of preacher machine curls (one arm at a time)
20 minutes on the bike, a few sets of abs... and out
China_Wall
New member
full chest day tomorrow with a few sets of tris at the end... will rest on Monday (labor day, gym closed)
China_Wall
New member
good chest session today...
machines flyes
machine presses
incline dumbbell presses
smilth machine presses (controlled pace)
3 sets of 20reps triceps pushdowns
will just eat and relax today and tomorrow, back to the gym on Tuesday...
machines flyes
machine presses
incline dumbbell presses
smilth machine presses (controlled pace)
3 sets of 20reps triceps pushdowns
will just eat and relax today and tomorrow, back to the gym on Tuesday...
China_Wall
New member
was a nice down day/rest day yesterday, was at the beach for a bit and eat well all day... just finished up my usual breakfast of 4 poached eggs on a piece of whole grain toast in a bowl, downed with a couple cups of coffee.
will train back with a few sets of bi's today...
will train back with a few sets of bi's today...
China_Wall
New member
fully hit the back today;
wide grip pull downs
smith machine bent over rows
dumbbell rows
narrow grip pull downs
t-bar rows
hammer high row
and a touch of bi's:
cable curls (wide grip)
dumbbell hammer curls
cardio
had a nice meal concoction when I got home.... ground beef cook with a bit of bbq sauce, threw it in a bowl with some boiled bok choy and some jalepenos, chopped it up and ate it with a spoon. Will have that again in an 2 hours, then chicken/spinach for my two remaining meals
shoulders tomorrow
wide grip pull downs
smith machine bent over rows
dumbbell rows
narrow grip pull downs
t-bar rows
hammer high row
and a touch of bi's:
cable curls (wide grip)
dumbbell hammer curls
cardio
had a nice meal concoction when I got home.... ground beef cook with a bit of bbq sauce, threw it in a bowl with some boiled bok choy and some jalepenos, chopped it up and ate it with a spoon. Will have that again in an 2 hours, then chicken/spinach for my two remaining meals
shoulders tomorrow
China_Wall
New member
weight this morning, 230 on the button
piece of rye toast with 4 boiled eggs in a bowl for breakfast... will eat a couple big steaks for the next two meals with some green beans
will hit the gym for shoulders after the first steak meal
I'm really starting to enjoy this again hahaha
piece of rye toast with 4 boiled eggs in a bowl for breakfast... will eat a couple big steaks for the next two meals with some green beans
will hit the gym for shoulders after the first steak meal
I'm really starting to enjoy this again hahaha
juced_porkchop
Moderator
love AML myself!
China_Wall
New member
shoulder workout went like this:
side laterals x 5 sets
smith machine presses x 8 sets
front raises with cambered bar x 5 sets
rear delts x 8 set
cardio
had a another steak with green beans when I got home, threw in a hot pepper and a spoon of salsa for some taste/kick
side laterals x 5 sets
smith machine presses x 8 sets
front raises with cambered bar x 5 sets
rear delts x 8 set
cardio
had a another steak with green beans when I got home, threw in a hot pepper and a spoon of salsa for some taste/kick
China_Wall
New member
omelette this morning;
eggs
leftover fajita chicken
spinach
tomato
feta cheese
2 cups of coffee
leg day today... whoopee lol
eggs
leftover fajita chicken
spinach
tomato
feta cheese
2 cups of coffee
leg day today... whoopee lol
China_Wall
New member
decent leg day today;
extensions x 8 sets
ham curls x 6 sets
hack squat x 5 sets
leg press x 5 sets (one leg at a time)
standing calf raises
cardio
got in three meals of ground beef w/ green beans and some corn after the workout... also had a about a cup of almonds before hitting the gym today (a few carbs in there, but my body thanked me for it)
bis and tris tomorrow...
extensions x 8 sets
ham curls x 6 sets
hack squat x 5 sets
leg press x 5 sets (one leg at a time)
standing calf raises
cardio
got in three meals of ground beef w/ green beans and some corn after the workout... also had a about a cup of almonds before hitting the gym today (a few carbs in there, but my body thanked me for it)
bis and tris tomorrow...
