The journal

[Uk Boy]

LEGS (Quads & Hams)

Leg ext 1 x 15 - 4 (warm up)
Squats 5 x 5 - 57.5
Leg press 2 x 10 - 195
Hack squat 2 x 10 - 60
Stiff leg deads 2 x 10 - 57.5
Seated leg curl 2 x 10 - 55
Leg ext super set single leg 2 x 15 - 2, Two leg 1 x 15 - 4

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 40
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 2 x 10 - 20
Barbell curls 5 x 5 - 43
Cable curl 2 x 10,7 - 12
Dumbbell preachers 3 x 10 - 10

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5,5,5,4,3 - 47.5
Parallel bar dips 2 x 10, 6
Flat Dumb press 3 x 10 - 21
Flat Dumbbell flyes 3 x 10 - 10

Calves.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 85
Wide grip chins 2 x 8,4
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10,7 - 30 (machine 2)
Dumbbell shrugs 2 x 10 - 28
Military press 5 x 5 - 36
Standing Side laterals 2 x supersets. 5,6,8,9 x 20,15,12,10

 

[Uk Boy]

INTENSE CARDIO SESSION

Elliptical cross trainer - 22mins - sprint flat out for last 15 seconds of every minute. (heart rate went up to 180) calories burned = 390

Treadmill - 25mins - 3 miles. calories burned = 320

Concept rowing machine - 20mins - 4500meters. calories burned = 270

Punch bag - 5mins

 

[Uk Boy]

LEGS (Quads & Hams)

Leg ext 1 x 15 - 4 (warm up)
Squats 5 x 5 - 60
Leg press 2 x 10 - 200
Hack squat 2 x 10 - 60
Stiff leg deads 2 x 10 - 60
Seated leg curl 2 x 10 - 55
Leg ext super set single leg 2 x 15 - 2, Two leg 1 x 15 - 4

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 42.5
Pushdowns 2 x 10,6 - 40
Tri Dip with feet on bench - 2 x 8-10 - 20
Barbell curls 5 x 5 - (leaning against pillar) 35
Cable curl 2 x 10,7 - 12
Dumbbell preachers 3 x 10 - 10


__________________

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 47.5
Parallel bar dips 2 x 10, 7
Flat Dumb press 2 x 10,7 - 24
Incline Dumbbell flyes 3 x 10 - 11

Calves.

 

[Uk Boy]

Begin cycle - 250mg Test E.

 

[Uk Boy]

Circuit Training class

One hour. Pretty intense.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 87.5
Wide grip chins 2 x 7,4
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 30
Military press 5 x 5,5,5,4,4 - 36.5
Standing Side laterals 2 x supersets. 6,8,9,10 x 20,15,12,10
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 5

 

[Uk Boy]

HCG 375iu this morning.

 

[Uk Boy]

CHEST

Incline bench 5 x 5 - 48 *-1
Parallel bar dips 2 x 10, 10, 8
Flat Dumb press 2 x 10,8 - 24
Flat Dumbbell flyes 3 x 10 - 12

BICEPS

Barbell curls 5 x 5 - (leaning against pillar) 35 (1min rest)
Cable curl 2 x 6,6 - 12
Dumbbell preachers 3 x 10 - 10

 

[Uk Boy]

250mg Test E. (yesterday)

 

[Uk Boy]

LEGS (Quads & Hams)

Leg ext 1 x 15 - 4 (warm up)
Squats 5 x 5 - 62.5
Leg press 2 x 10 - 205
Hack squat 2 x 10 - 60
Stiff leg deads 2 x 10 - 62.5
Seated leg curl 2 x 10 - 55

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 45
Pushdowns 2 x 10,10 - 40,42.5
Tri Dip with feet on bench - 3 x 8-10 - 20
Barbell curls 5 x 5 - 40
Cable curl 2 x 8,8 - 12
Dumbbell preachers 3 x 10 - 10

 

[Uk Boy]

HCG 375iu this morning.

 

[Uk Boy]

CHEST

Incline bench 5 x 5 - 48 *-1
Parallel bar dips 3 x 10, 10, 8
Flat Dumb press 2 x 10,8 - 24
Incline Dumbbell flyes 3 x 10 - 13

Calves.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 90
Wide grip chins 2 x 7,4
Barbell Rows 2 x 10 - 35
Straightarm cable pullover 2 x 10 - 7
Dumbbell shrugs 2 x 15 - 32
Military press 5 x 5,5,5,5,4 - 36.5
Standing Side laterals 2 x supersets. 6,8,9,10 x 20,15,12,10
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 6

 

[Uk Boy]

250mg Test E. (yesterday)