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:
Daily calories/macros:
4334
516c/300p/109f
Supplements:
PEDs:
Blood pressure:
Hydration:
Workouts:
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
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
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
Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.
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:
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
- Tuesday
- Wednesday
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
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
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
Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.
- Sunday
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