Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[ChewedSleek]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between meals
  

 

[the_alcatraz]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

a lot of volume u do bro
u feeling bigger?

 

[stevesmi]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

@ChewedSleek This is a very nice Sunday update. Keep up the good work boss. It's looking really good.

 

[BodyMonster34]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

Bro, don't forget to get some pictures of the red meat. Bananas, nice and all but you need your protein. @ChewedSleek

 

[ceo]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

bros awesome work. @ChewedSleek Lots of good training on this. I like how you finish out with some Pull-Ups.

 

[SteveMobsterG]

Big write up

 

[Sassy Rep]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

Sounds like you had a good work out.

 

[ROIDDERS]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

@ChewedSleek i like those bananas ripe. The nice thing about bananas is that they're cheap but they also are full of potassium and other minerals and vitamins.

 

[Ulter]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

Wow, this is a really strong training session. the EF family is blown away. You put in definitely the time and effort. @ChewedSleek

 

[2Thick]

Week 14 Update.



Happy Sunday EF brothers,



Slow start to the week this week. Sick toddler = minimal sleep.

Was finally able to train come Wednesday, Thursday and Friday.

My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.

Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.



———————————————————————



Current weight:

• 84.6kg (no change this week)

Daily calories/macros:

4334
516c/300p/109f



Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• 123/56

Hydration:

• Minimum 5lt+

Workouts:

• Monday

12K steps

• Tuesday

10k steps

• Wednesday

12.5k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS



Lower, Core + Bi’s



Seated Leg Raise

9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg



Smith Squats

10 reps @ 100kg
10 reps @ 100kg



Leg Press

12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg



Calf Raises

18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg



Cable Crunches

16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg



Hammer Curls

12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg



Inclined Seat Bicep Curls

10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg

• Thursday

13.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS


Upper (Back Focused)



Flexion Row

12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg



Under-Hand Pulldowns

12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg



Smith Rows

10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg



Cable Reverse Flys

10 reps @ 17.5kg
10 reps @ 17.5kg



Face Pulls

12 reps @ 75kg
11 reps @ 75kg



Smith Bench Press

8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg



Cable Fly

10 reps @ 35kg
10 reps @ 35kg

• Friday

10k steps
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS



Lower, Core + Tri’s



Glute Kickback

8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg



Good-Morning Smith

10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg



Single Calf Raise

12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg



Hanging Leg Raises

20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight


Standing Cable Twists

18 reps @ 45kg
18 reps @ 45kg



Ez-Bar Tricep Extension

16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg



Rope Pushdown

14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg

• Saturday

10k steps

Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.

• Sunday

12k steps
20mg Cialis
21mins Treadmill LISS

Upper (Chest Focused)

Incline Fly

10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg



Dumbbell Bench Press

10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg



Peck Deck

12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg



Wide Grip Lat Pulldown

10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg



Pull-Up

17 Reps @ Bodyweight
13 Reps @ Bodyweight



Isolated Cable Lateral Raise

9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg



Upright Row

12 Reps @ 40kg
12 Reps @ 40kg



Notes:

• Some snacks I eat work to keep me going between mealsView attachment 159941

@ChewedSleek good work on this! this type of training is solid. i am impressed