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- Thread starter TeeGee
- Start date
Haha it sat with me! Can’t remember what the wife told me about this weekend tho
Yeah nice! I’m 97kg fasted. I can see you have less body fat than me. Doing well bro
Just had a quick cheeky scroll through your media.Haha it sat with me! Can’t remember what the wife told me about this weekend tho
Yeah nice! I’m 97kg fasted. I can see you have less body fat than me. Doing well bro
Brother we are sitting in very similar positions bf% I'd say you're a little more conditioned than I am currently. Abs more visible too.
Keep killing it brother
Haha it sat with me! Can’t remember what the wife told me about this weekend tho
Yeah nice! I’m 97kg fasted. I can see you have less body fat than me. Doing well bro
@TeeGee i found you are on point bro like straight up getting it done so is @Trenhead3ccJust had a quick cheeky scroll through your media.
Brother we are sitting in very similar positions bf% I'd say you're a little more conditioned than I am currently. Abs more visible too.
Keep killing it brother
Thanks bro!!Just had a quick cheeky scroll through your media.
Brother we are sitting in very similar positions bf% I'd say you're a little more conditioned than I am currently. Abs more visible too.
Keep killing it brother
We are almost twins stats wise
you both look amazing
17th January 2025
PULL session #2 heavy day
Warm up
Mcgill curl ups - 3 sets of 10 per side
Planks front & side - 3 sets of 30 second holds
Workout
Seated cable row
S1) 45kg x 20
S2) 70kg x 12
S3) 80kg x 12
S4) 95kg x 12
Lat pulldown
S1) 70kg x 14
S2) 85kg x 12
S3) 90kg x 10
S4) 80kg x 10 3111 tempo
Dumbbell shrugs
S1) 40kg's x 15 x 4 sets
Wide grip bar row
S1) 60kg x 12
S2) 65kg x 12
S3) 65kg x 12
S4) 65kg x 10
Finished this workout off with some biceps not tracked. Going purely off the feel. Back was toast. Kept rest between sets to a minimum as I was eager to move some weight around.
PULL session #2 heavy day
Warm up
Mcgill curl ups - 3 sets of 10 per side
Planks front & side - 3 sets of 30 second holds
Workout
Seated cable row
S1) 45kg x 20
S2) 70kg x 12
S3) 80kg x 12
S4) 95kg x 12
Lat pulldown
S1) 70kg x 14
S2) 85kg x 12
S3) 90kg x 10
S4) 80kg x 10 3111 tempo
Dumbbell shrugs
S1) 40kg's x 15 x 4 sets
Wide grip bar row
S1) 60kg x 12
S2) 65kg x 12
S3) 65kg x 12
S4) 65kg x 10
Finished this workout off with some biceps not tracked. Going purely off the feel. Back was toast. Kept rest between sets to a minimum as I was eager to move some weight around.
gotta love them planks bro right?
I'm always paranoid if I don't do planks my gut will come backgotta love them planks bro right?
Best for core I found.I'm always paranoid if I don't do planks my gut will come back
Chin up flex hold at top position close grip
While doing Straight leg raises ankles touching controlling the movement.
I do three sets to failure and my core cramps trying to pick up by gym towel
Adding this in immediately !! And I will report back.
Headed to gym now for a push session
Let’s go!!Adding this in immediately !! And I will report back.
Headed to gym now for a push session
It’s a hard one to go after a back or arm session. See how you feel it.
It’s a killer coz core is locked in holding you up.
Last edited:
if you do planks your gut will be smaller and core more tight broI'm always paranoid if I don't do planks my gut will come back
@Trenhead3cc Good dedication man........
@TeeGee solid ass work!13th January 2025
Legs
Warmups
Glute bridges 3 sets of 15 per side
Planks front & sides 3 sets of 30 second holds
Workout
Abductors
S1 - 40kg x 20
S2 - 50kg x 16
S3 - 60kg x 12
S4 - 60kg x 12
Adductors
S1 - 30kg x 20
S2 - 40kg x 20
S3 - 50kg x 14
S4 - 65kg x 12
Lying hamstring curls
S1 - 35kg x 14
S2 - 40kg x 12
S3 - 45kg x 12
S4 - 50kg x 10
Hack squats
S1 - 40kg x 12
S2 - 50kg x 10
S3 - 60kg x 10
S4 - 40kg x 10
Cybex squat press
S1 - 160kg x 12
S2 - 200kg x 10
S3 - 240kg x 10
S4 - 160kg x 13
Leg extensions
6 Sets 35kg x 20 dropped into 20kg x 12
Standing hamstring curls
S1 - 25kg x 12 per side
S2 - 25kg x 12 per side
Body weight lunges
3 Sets of 10 per side using a bench beside me for balance
Standing calf raises
3 sets of 40kg x 15
2 sets of 30kg x 20
Cardio
Elliptical 30 minutes - 350cal
Notes - knees were feeling fantastic throughout majority of my workout. Bit tender day after. Legs is something I'm really trying to put some effort into so I'm glad things are getting better.
Little video added. Still skinny legs but I've made alot of progress here so I'm very proud
January 19th 2025
Push day
Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...
Workout
Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10
Peck deck flies
55kg x 4 sets of 10 5111 tempo
Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12
Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze
Dips & pushups
4 sets each AMRAP full ROM
Notes - fun workout. Besides listening to trenheads leg raises bullshit
Awesome pumped up chest.
In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.
Aim is 8%
Push day
Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...
Workout
Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10
Peck deck flies
55kg x 4 sets of 10 5111 tempo
Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12
Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze
Dips & pushups
4 sets each AMRAP full ROM
Notes - fun workout. Besides listening to trenheads leg raises bullshit
Awesome pumped up chest.
In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.
Aim is 8%
It’s good bro ! I think coz you did all the plank and other core before hand. Try starting with it haha. I know I can’t plank after doing it.January 19th 2025
Push day
Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...
Workout
Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10
Peck deck flies
55kg x 4 sets of 10 5111 tempo
Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12
Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze
Dips & pushups
4 sets each AMRAP full ROM
Notes - fun workout. Besides listening to trenheads leg raises bullshit
Awesome pumped up chest.
In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.
Aim is 8%
Nice bench and reps
I actually had another crack at them today after doing planks and McGill curls on back end of workout. Was so stupid. I post my updates the following day though haha
Try them first. I hardly plank anymore I think planking sucks more
strong pumped training bro 8% easy for youJanuary 19th 2025
Push day
Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...
Workout
Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10
Peck deck flies
55kg x 4 sets of 10 5111 tempo
Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12
Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze
Dips & pushups
4 sets each AMRAP full ROM
Notes - fun workout. Besides listening to trenheads leg raises bullshit
Awesome pumped up chest.
In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.
Aim is 8%
dont hate planks lol
January 20th 2025
Pull day
Warm up
Pull ups - 4 sets of 12
Workout
Bent over barbell row
S1) 60kg x 12
S2) 60kg x 14
S3) 80kg x 12
S4) 80kg x 10
Seated cable row
S1) 65kg x 16
S2) 75kg x 12
S3) 85kg x 10
S4) 90kg x 10
Cable rope pull through
40kg x 4 sets of 16 focusing on lat squeeze
Dumbbell shrugs
30kgs x 4 sets of 12
Dumbbell lateral raises
12.5kg x 3 sets of 10
Bicep curl variations - not particularly trapped. Just chasing the pump
Core work
Planks front & sides x 3 sets of 30 second holds
McGill curlups x 3 sets of 8 per side
Trenhead raises x 3 sets 12/10/7
Cardio finisher - 30 minutes elliptical
Pull day
Warm up
Pull ups - 4 sets of 12
Workout
Bent over barbell row
S1) 60kg x 12
S2) 60kg x 14
S3) 80kg x 12
S4) 80kg x 10
Seated cable row
S1) 65kg x 16
S2) 75kg x 12
S3) 85kg x 10
S4) 90kg x 10
Cable rope pull through
40kg x 4 sets of 16 focusing on lat squeeze
Dumbbell shrugs
30kgs x 4 sets of 12
Dumbbell lateral raises
12.5kg x 3 sets of 10
Bicep curl variations - not particularly trapped. Just chasing the pump
Core work
Planks front & sides x 3 sets of 30 second holds
McGill curlups x 3 sets of 8 per side
Trenhead raises x 3 sets 12/10/7
Cardio finisher - 30 minutes elliptical
growth is coming strong bro
Haha - trenhead raises
Good numbers for just implementing
And on a day with rows and bicep curls woulda been burning both core and arms
Good numbers for just implementing
And on a day with rows and bicep curls woulda been burning both core and arms
Stabilizing is my bigger issue at the moment. But I'll keep at em bro
Pull ups is old school
Pull ups was always something I struggled with so I make sure I stay in check
pull ups where its at
get them in there more imo
Training in is looking good
@TeeGee thats solid core work bro!
Saturday 25th jJanuary
Push day
Workout
Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14
Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12
Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10
Cable upright row
4 sets 50kg x 12
Pushups
5 sets 26/25/20/19/20
Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there
Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached
Todays leg session to be posted tomorrow
Push day
Workout
Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14
Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12
Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10
Cable upright row
4 sets 50kg x 12
Pushups
5 sets 26/25/20/19/20
Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there
Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached
Todays leg session to be posted tomorrow
Attachments
@TeeGee Numbers look amazing bro........Saturday 25th jJanuary
Push day
Workout
Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14
Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12
Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10
Cable upright row
4 sets 50kg x 12
Pushups
5 sets 26/25/20/19/20
Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there
Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached
Todays leg session to be posted tomorrow
Nice meal is that steak bro?Saturday 25th jJanuary
Push day
Workout
Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14
Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12
Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10
Cable upright row
4 sets 50kg x 12
Pushups
5 sets 26/25/20/19/20
Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there
Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached
Todays leg session to be posted tomorrow
on the chest 3 1 1 1? you mean the break?
what did you guys do in the city?
3111 tempo - 3 second negative 1 second pause 1 second up 1 second pauseNice meal is that steak bro?
on the chest 3 1 1 1? you mean the break?
what did you guys do in the city?
We went out for the day with a close friend in some garden place. Let's just say it's not for blokes chasing bodybuilder lifestyle. Very cramped.
Then a nice shopping haul at factory outlets
Sunday 26th January
Legs
Adductors
S1) 30kg x 20
S2) 35kg x 20
S3) 40kg x 14
S4) 40kg x 12
Abductors
S1) 35kg x 14
S2) 45kg x 12
S3) 45kg x 12
S4) 40kg x 14
Hack squats
S1) 40kg x 12
S2) 40kg x 12
S3) 40kg x 12
S4) 40kg x 10
Laying hamstring curls
S1) 30kg x 12
S2) 40kg x 10
S3) 40kg x 10
S4) 30kg x 14
Leg extensions plate loaded
5 sets 20kg x 16
Reverse lunges body weight
6 sets of 10 per side
Notes : still taking it extremely easy on my knees. I'm looking forward to adding some npp into the mix in the coming weeks as I believe the joints are dry hence giving these raw pains.
Reverse lunges were suggested by my good mate to strengthen everything up. Will see how it goes.
Legs
Adductors
S1) 30kg x 20
S2) 35kg x 20
S3) 40kg x 14
S4) 40kg x 12
Abductors
S1) 35kg x 14
S2) 45kg x 12
S3) 45kg x 12
S4) 40kg x 14
Hack squats
S1) 40kg x 12
S2) 40kg x 12
S3) 40kg x 12
S4) 40kg x 10
Laying hamstring curls
S1) 30kg x 12
S2) 40kg x 10
S3) 40kg x 10
S4) 30kg x 14
Leg extensions plate loaded
5 sets 20kg x 16
Reverse lunges body weight
6 sets of 10 per side
Notes : still taking it extremely easy on my knees. I'm looking forward to adding some npp into the mix in the coming weeks as I believe the joints are dry hence giving these raw pains.
Reverse lunges were suggested by my good mate to strengthen everything up. Will see how it goes.
thats hardcore bro but you gotta gets some taurine
pumping to the MAX careful with knees
Already taking 3g taurine per day
The knees are just too dry I think. I just have to deal with it and do the best I can. Continue stretching etc. I do honestly believe once npp enters the building it's going to be a solid improvement
Is that why you're doing the ad/ab machine work above?
Are the knees the reason for the inner and outer thigh work?
Nice bro!
I think I should train my abductors haven’t done them in forever
I think I should train my abductors haven’t done them in forever
Yes sir. This is the exact reason. Also the reverse lunges. I'm trying to build up the stabilisers.
I've never had this issue before in my life. I do strongly believe it's due to the fact my legs are quite lean and knee joint maybe dry.
Humbling at first but I'm beginning to enjoy them
npp should help knees but so will more bpc imo
throw in more elctrolytes bro
Love this style of training.
Good cardio to finish as well.
Good cardio to finish as well.
Electrolytes are taken with the taurine. I love that you think exactly the same way as I do
The NPP will definitely help. It won't heal any potential injury, but if just dry joints, it will give relief.
oh you on top of it bro damn
I'm quite confident it's all coming from dry joints. I still haven't given the bpc a try though. Might need to
Caruso's brand
- D3
- Magnesium
- Ashwaganda
- Bergamot
- Milk thistle
- Ubiquinol
- Vit E
- Zinc
Switch nutrition
- hydrate (electrolytes)
- Taurine
- NMN
- colostrum
Nature's way
- fish oil
- pro biotic
I believe this is the current roster for supplements
You still doing the trenhead raises bro?
Why you gotta ask in public like this
I'll throw them in tomorrow. I nuked my shoulders today. Session to be posted shortly
Gotta do I'm due diligence and represent the best to my abilities brother
Wednesday 29th January
Shoulders
Shoulder press plate load
S1) 40kg x 25
S2) 50kg x 20
S3) 60kg x 16
S4) 80kg x 14
Seated dumbbell side raise
7 sets 12.5kg x 10
Y raises
3 sets 9kg x 15
Cable upright row
2 Sets 50kg x 20
2 sets 60kg x 15
2 sets 70kg x 12
Cable rope face pulls
4 sets 40kg x 20
Core work
- Planks
- McGill curl ups
Notes -
No trenhead raises today as I cooked this session pretty hard with minimal rest periods
Also attached a tattoo I did on one of the forum brothers
Shoulders
Shoulder press plate load
S1) 40kg x 25
S2) 50kg x 20
S3) 60kg x 16
S4) 80kg x 14
Seated dumbbell side raise
7 sets 12.5kg x 10
Y raises
3 sets 9kg x 15
Cable upright row
2 Sets 50kg x 20
2 sets 60kg x 15
2 sets 70kg x 12
Cable rope face pulls
4 sets 40kg x 20
Core work
- Planks
- McGill curl ups
Notes -
No trenhead raises today as I cooked this session pretty hard with minimal rest periods
Also attached a tattoo I did on one of the forum brothers
Attachments
Haha I’m due to do them myself . Tomorrow I thinkWhy you gotta ask in public like this
Wow back looks crazy ! Who’s your coach ?Wednesday 29th January
Shoulders
Shoulder press plate load
S1) 40kg x 25
S2) 50kg x 20
S3) 60kg x 16
S4) 80kg x 14
Seated dumbbell side raise
7 sets 12.5kg x 10
Y raises
3 sets 9kg x 15
Cable upright row
2 Sets 50kg x 20
2 sets 60kg x 15
2 sets 70kg x 12
Cable rope face pulls
4 sets 40kg x 20
Core work
- Planks
- McGill curl ups
Notes -
No trenhead raises today as I cooked this session pretty hard with minimal rest periods
Also attached a tattoo I did on one of the forum brothers
AE1079 over on Evo brother. Cannot recommend him enough. Super affordable. Very attentive and caters to all needs. The progress I've made with him has been awesome
Yeah nice bro
I bet that’s tough lol
Tough but I find it's really worked wonders for my physique these last few months. Still plenty of work to be done though
damn your back is legit super shredded broWednesday 29th January
Shoulders
Shoulder press plate load
S1) 40kg x 25
S2) 50kg x 20
S3) 60kg x 16
S4) 80kg x 14
Seated dumbbell side raise
7 sets 12.5kg x 10
Y raises
3 sets 9kg x 15
Cable upright row
2 Sets 50kg x 20
2 sets 60kg x 15
2 sets 70kg x 12
Cable rope face pulls
4 sets 40kg x 20
Core work
- Planks
- McGill curl ups
Notes -
No trenhead raises today as I cooked this session pretty hard with minimal rest periods
Also attached a tattoo I did on one of the forum brothers
and shoulders clearly MAXING
Lean and mean bro!!!! Primed up for blast phase!! Keen for ur bulk!!!Wednesday 29th January
Shoulders
Shoulder press plate load
S1) 40kg x 25
S2) 50kg x 20
S3) 60kg x 16
S4) 80kg x 14
Seated dumbbell side raise
7 sets 12.5kg x 10
Y raises
3 sets 9kg x 15
Cable upright row
2 Sets 50kg x 20
2 sets 60kg x 15
2 sets 70kg x 12
Cable rope face pulls
4 sets 40kg x 20
Core work
- Planks
- McGill curl ups
Notes -
No trenhead raises today as I cooked this session pretty hard with minimal rest periods
Also attached a tattoo I did on one of the forum brothers
Small cut blast phase first. Wanna see sub 10
Thursday 30th January
Back...... Again
@Trenhead3cc raises
S1) 15
S2) 12
S3) 12
S4) 10...... And a half....
S5) 11
Pullups
S1) 14
S2) 12
S3) 10
S4) 10
S5) 9
Bent over barbell row
2 Sets of 60kg x 16
2 sets of 80kg x 12
2 sets of 90kg x 10
Single arm dumbbell row
4 sets of 40kg x 12 per arm
Single arm seated cable row
5 sets of 25kg x 14 per arm
Cable rope pullover
5 sets 45kg x 16
Notes - wanted to hit some trap exercises but really got stuck into destroying my back with in this session.
Diet has been slipping a little in the cruising phase. Pulling it back into check from now. Hold myself accountable.
Bali, Indonesia in 9 days for 5 nights. Once I return I'll be in full effect for operation sub 10%
Back...... Again
@Trenhead3cc raises
S1) 15
S2) 12
S3) 12
S4) 10...... And a half....
S5) 11
Pullups
S1) 14
S2) 12
S3) 10
S4) 10
S5) 9
Bent over barbell row
2 Sets of 60kg x 16
2 sets of 80kg x 12
2 sets of 90kg x 10
Single arm dumbbell row
4 sets of 40kg x 12 per arm
Single arm seated cable row
5 sets of 25kg x 14 per arm
Cable rope pullover
5 sets 45kg x 16
Notes - wanted to hit some trap exercises but really got stuck into destroying my back with in this session.
Diet has been slipping a little in the cruising phase. Pulling it back into check from now. Hold myself accountable.
Bali, Indonesia in 9 days for 5 nights. Once I return I'll be in full effect for operation sub 10%
machine bro machine you really tightening upThursday 30th January
Back...... Again
@Trenhead3cc raises
S1) 15
S2) 12
S3) 12
S4) 10...... And a half....
S5) 11
Pullups
S1) 14
S2) 12
S3) 10
S4) 10
S5) 9
Bent over barbell row
2 Sets of 60kg x 16
2 sets of 80kg x 12
2 sets of 90kg x 10
Single arm dumbbell row
4 sets of 40kg x 12 per arm
Single arm seated cable row
5 sets of 25kg x 14 per arm
Cable rope pullover
5 sets 45kg x 16
Notes - wanted to hit some trap exercises but really got stuck into destroying my back with in this session.
Diet has been slipping a little in the cruising phase. Pulling it back into check from now. Hold myself accountable.
Bali, Indonesia in 9 days for 5 nights. Once I return I'll be in full effect for operation sub 10%
Bali? thats nice you going to eat a lot i hope
Good improvement in numbers on the raises. Does make a difference when you do them and on what day etc.Thursday 30th January
Back...... Again
@Trenhead3cc raises
S1) 15
S2) 12
S3) 12
S4) 10...... And a half....
S5) 11
Pullups
S1) 14
S2) 12
S3) 10
S4) 10
S5) 9
Bent over barbell row
2 Sets of 60kg x 16
2 sets of 80kg x 12
2 sets of 90kg x 10
Single arm dumbbell row
4 sets of 40kg x 12 per arm
Single arm seated cable row
5 sets of 25kg x 14 per arm
Cable rope pullover
5 sets 45kg x 16
Notes - wanted to hit some trap exercises but really got stuck into destroying my back with in this session.
Diet has been slipping a little in the cruising phase. Pulling it back into check from now. Hold myself accountable.
Bali, Indonesia in 9 days for 5 nights. Once I return I'll be in full effect for operation sub 10%
how have you found them ? Enjoying them yet ?
Going over to Bali, Indonesia for 6 days. Get my entire back tattooed and fly backmachine bro machine you really tightening up
Bali? thats nice you going to eat a lot i hope
not really a holiday. Just a getaway for tattoos
Doing them on the front end of the workout as opposed to a finisher definitely has its advantages. It's the pull-up lock in which gets me bro. Love hanging leg raises. But the trenhead variation really activates the entire core
Bpc-157
Who can shed some light on this for me ?
Knees are still giving me grief. The tenderness/aches shoot across the front of kneecap majority of the time. Some times might feel it go into my shin a little also.
Always happens under pressure ie from sitting to standing , leg workouts etc.
Never used bpc so I'd love a break down. How many vials should I grab ?
Injection frequency ?
Duration ?
Sub q ? Or localized ?
Any info is very much so appreciated
Who can shed some light on this for me ?
Knees are still giving me grief. The tenderness/aches shoot across the front of kneecap majority of the time. Some times might feel it go into my shin a little also.
Always happens under pressure ie from sitting to standing , leg workouts etc.
Never used bpc so I'd love a break down. How many vials should I grab ?
Injection frequency ?
Duration ?
Sub q ? Or localized ?
Any info is very much so appreciated
Yeah nice! It does floor you if you take anavar and do it. Had the cramps where I couldn’t stand
You're already high tats you want more tats?Going over to Bali, Indonesia for 6 days. Get my entire back tattooed and fly back
BPC157 pin localized bottom quad closer to the knee, and pin ED 250mcg to start.
Stay tuned bro. I will post here. I'll stop once I'm covered lolYou're already high tats you want more tats?
So basically just pull up the excess skin to pin into. Ok I will start once I come back from holiday. Unsure if it's worth doing one week and then leaving
@TeeGee solid work right here! I am in the same boat my knees are a mess!
Nothing worse than having the power in the tank to throw some numbers but minor issues stop it from happening. I've had enough now so I'll be taking a few avenues to fix things up
Stop doing all that cardio for a week or two and let the knees rest. Too intense on the bike or treadmill can still cause issues if your trying to heal.
Thanks brother. Will take your advice on this too
A bit too much cardio for knees right.
I'll drop the cardio this week approaching. Then I will have 5 days in Bali which will give me a little more rest.
My girlfriend has been out in charge of daily massages
Daily massages but you gotta train rightI'll drop the cardio this week approaching. Then I will have 5 days in Bali which will give me a little more rest.
My girlfriend has been out in charge of daily massages
February 3rd 2025
Noted - this week I'm doing my own thing away from my training routine while I prepare for my trip overseas
Back & shoulders
Pull ups
4 Sets of 12
Bent over barbell row
2 sets of 60kg x 12
2 sets of 80kg x 12
2 sets of 90kg x 12
2 sets of 80kg x 12
Seated cable row
3 sets of 50kg x 12
3 sets of 65kg x 12
Seated DB side laterals
5 sets of 12.5kg x 12
Dumbbell front raises
3 Sets of 12.5kg x 8 per side
Cable upright row
5 sets of 45kg x 16
Dumbbell shrugs
3 sets of 30kg x 15
Notes - having a little trial run of 20mg anavar pre gym and wowza. Big big fan of this. ..going to ride out this week focusing more so on just enjoying myself before heading overseas next week.
Tomorrow will be a push day
Noted - this week I'm doing my own thing away from my training routine while I prepare for my trip overseas
Back & shoulders
Pull ups
4 Sets of 12
Bent over barbell row
2 sets of 60kg x 12
2 sets of 80kg x 12
2 sets of 90kg x 12
2 sets of 80kg x 12
Seated cable row
3 sets of 50kg x 12
3 sets of 65kg x 12
Seated DB side laterals
5 sets of 12.5kg x 12
Dumbbell front raises
3 Sets of 12.5kg x 8 per side
Cable upright row
5 sets of 45kg x 16
Dumbbell shrugs
3 sets of 30kg x 15
Notes - having a little trial run of 20mg anavar pre gym and wowza. Big big fan of this. ..going to ride out this week focusing more so on just enjoying myself before heading overseas next week.
Tomorrow will be a push day
Attachments
Your back is WIDER now than 2 weeks ago looks like it bro
10mgs anavar is going to be a pump
you should pin sustanon before you travel imo
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