Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[2Thick]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek Having the flu is one of the worst experiences in the world. I hate having chills and I hate not being able to do anything. Hopefully you are over it

 

[Ulter]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

I have to put a lot of respect on this leg training, you put together a tremendous amount of leg exercises. I like how you balance things off and you're making sure you're hitting your lower legs too. @ChewedSleek

 

[RoySimpson]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek looking good bro nothing worse than getting sick! Glad youve recovered!!

 

[Yuri1]

The man keeping grinding my bro

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

The man keeping grinding my bro, shape coming in mad!

 

[Tiger Salman Khan]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek Incredible physique bro....numbers are fantastic.......

 

[ballin2504]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek looking strong man. Way to get those steps in.

 

[ChewedSleek]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.
  

 

[the_alcatraz]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

thats a heck of a gym very nice set up bro
big smoke whats that?

 

[CL1]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

Beats the standard hotel gym of 2 treadmills, 10kg of dumbbells, and an exercise ball

 

[Sassy Rep]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

You can only do what you can do brother when traveling. You had a plan and you stuck to it. That's a big win.