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.
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Current weight:
Daily calories/macros:
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:
Workouts:
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
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
10.5k steps
Rest
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
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
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