Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[Sassy Rep]

Midweek 10 update:

Restructured training is boding me well.

I don’t know if it’s just from what I’m doing at work this week or not. But, the forearm pumps I’m getting this week, make me feel like I’m going to explode.

Blood pressure is staying consistent.

Weighed in fasted at 82kg this morning. But I have increased my carbs on training days, to avoid a plateau.

Increased EQ to 140mg per week.

Photo taken this morning after weigh-in.

Keen to hear how the increase in eq is going to affect you bro, smart choice upping that carbs as well.

 

[ChewedSleek]

Looking good man, how's your experience with eq

Everyone talking EQ nowdays I'm keen as haha

Thanks, bro! I’m liking it! I wish I had started a bit higher with it. But, I’ve read so many stories of it absolutely trashing people’s e2; so I was playing it safe with this run. I’m keen to see how the increase goes, moving forward. I will definitely run it again in the future!

Keen to hear how the increase in eq is going to affect you bro, smart choice upping that carbs as well.

you’ll be kept in the loop, bro! The increase in carbs has been welcome, I love carbs haha

 

[ChewedSleek]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• 

 

[the_alcatraz]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

week 10 is good and that meal! high chocolate bro lol
how u feel on new eq?

 

[SteveMobsterG]

Leg work is crazy light

 

[stevesmi]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

@ChewedSleek great job man! you are showing the eats! that is a good looking protein dessert!

 

[2Thick]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

this one looks great! the food is terrific. @ChewedSleek great volume on the training!

 

[Ulter]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

very nice on everything. the food, the training. the nice attitude. love it all! @ChewedSleek

 

[BodyMonster34]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

bro dayum this a good workout. lot of volume. just the way i like it @ChewedSleek

 

[ceo]

Week 10 Update.

Good evening EF brothers!

Hope you’ve all had a great weekend

This week I started my new program. Made a conscious effort to decrease my daily steps also.

———————————————————————

Current weight:

• 82.5kg

Daily calories/macros:

• Remained the same

Supplements:

• supplements have remained mostly the same.

PEDs:

• Increased EQ this week. All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed. *passed out early and missed my shot last night

Blood pressure:

• Average 123/68 *blood pressure staying consistent

Hydration:

• Minimum 5lt+

Workouts:

• Monday

14.8K steps
400mg L-Carnitine PW
10mg Cialis PW
10mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise

12 reps @ 60kg
14 reps @ 60kg

Smith Squats

12 reps @ 80kg
12 reps @ 80kg

Leg Press

16 reps @ 100kg
18 reps @ 100kg

Calf Raises

16 reps @ 110kg
16 reps @ 110kg
16 reps @ 110kg

Cable Crunches

20 reps @ 90kg
16 reps @ 90kg
16 reps @ 90kg

Hammer Curls

18 reps @ 12.5kg
18 reps @ 12.5kg
16 reps @ 12.5kg

Inclined Seat Bicep Curls

16 reps @ 7kg
16 reps @ 7kg
16 reps @ 7kg

• Tuesday

18.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
13mins Treadmill LISS

Upper (Back Focused)

Flexion Row

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

Under-Hand Pulldowns

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

Smith Rows

10 reps @ 70kg
10 reps @ 70kg
9 reps @ 70kg

Cable Reverse Flys

10 reps @ 12.5kg
10 reps @ 12.5kg

Face Pulls

12 reps @ 60kg
10 reps @ 60kg

Smith Bench Press

10 reps @ 70kg
10 reps @ 70kg

Cable Fly

12 reps @ 20kg
12 reps @ 20kg

• Wednesday

10.5k steps
Rest

• Thursday

16.2k steps
400mg L-Carnitine
10mg Cialis
14mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback

10 reps @ 15kg
11 reps @ 15kg

Good-Morning Smith

12 reps @ 70kg
12 reps @ 70kg

Cable Hip Abduction

9 reps @ 10kg
8 reps @ 10kg

Single Calf Raise

8 reps @ 70kg
8 reps @ 70kg

Hanging Leg Raises

16 reps @ bodyweight
16 reps @ body weight

Standing Cable Twists

16 reps @ 30kg
16 reps @ 30kg

Ez-Bar Tricep Extension

10 reps @ 30kg
*reps were sloppy and not controlled so knocked the weight back for next 2 sets
14 reps @ 20kg
12 reps @ 20kg

Rope Pushdown

10 reps @ 60kg
10 reps @ 60kg
10 reps @ 60kg

• Friday

11.5k steps
400mg L-Carnitine
10mg Cialis

Upper (Chest Focused)

Incline Fly

12 Reps @ 12.5kg
12 Reps @ 12.5kg
12 Reps @ 12.5kg

Dumbbell Bench Press

12 Reps @ 25kg
10 Reps @ 25kg
10 Reps @ 25kg

Peck Deck

12 Reps @ 65kg
12 Reps @ 65kg
12 Reps @ 65kg

Wide Grip Lat Pulldown

12 reps @ 95kg
12 Reps @ 95kg

Pull-Up

10 Reps @ Bodyweight
10 Reps @ Bodyweight

Isolated Cable Lateral Raise

8 Reps @ 5kg
8 Reps @ 5kg

Upright Row

10 Reps @ 30kg
8 Reps @ 30kg


Notes:

• New program feels good so far.
• Upping weight and dropping rep ranges on particular exercises, to try and also mitigate fatigue on joints.
• Added milk and baking powder to rice flour and protein Preworkout meal, threw it in the microwave for 7mins and made like a protein pancake bowl thing.
• View attachment 158737

bros that looks like a nice snack! and i love your training. you got the iron training on point proud of you @ChewedSleek