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APPROVED LOG
Approved Log Testosterone Enanthate and Equipoise cycle log
- Thread starter Aussiebrah
- Start date
nice update hereG-day everyone.
Wednesday, legs
-LEG PRESS (4 SEC POSITIVES)...3 X 7-9
-SMITH, MACHINE OR HACK SQUATS (4 SEC NEGATIVES)...3 X 7-9
-DS: SINGLE LEG EXTENSIONS...3 X 10-12, DROP, 6-8
-SEATED LEG CURL (4 SEC HOLD AT SQUEEZE)...3 X 7-9
-LYING LEG CURL (4 SEC NEGATIVES)...3 X 7-9
-SS: BB OR DB STIFF LEG DEADLIFT/ADDUCTION MACHINE...2 X 10-12/13-15
What a workout eh. After this leg session, I was deader than a dead dingo’s donger and that’s bloody dead. Today is my day off work so I had a little sleep in, which was good. I also had 2 meals and 3lt of water before training and bit of per-workout powder to give me a little bundi going into that leg workout. I don’t always use pre workout powder but it’s good on a legs day.
Here is my pre workout supps I have each workout and my pre workout powder.
I really like the tbjp products, they actually work. They get the 2 thumbs up from me
How’s that pre hit? I bet hard
It’s mild, nothing too crazy. I had Jacked 3-D when it first came out. Nothing hits as hard as that stuff
. It was to much for me.
Friday,
Back
WG Pull down 3x6-9
Under Hand Grip Seat Row 3x7-9
Incline DB Row 3x7-9
DB Pullover 3x7-9
These exercises are in no set order as mentioned before. There was also a super set thrown in there.
My strength is starting to increase with my stamina. I will post up weights next workout with pics of my top sets.
I find my workouts are much more productive after work having eaten three or four meals before hand.
Judgement day tomorrow. I check in with my coach. I’ll post my bodyweight and progress pics to keep the log up to date.
Back
WG Pull down 3x6-9
Under Hand Grip Seat Row 3x7-9
Incline DB Row 3x7-9
DB Pullover 3x7-9
These exercises are in no set order as mentioned before. There was also a super set thrown in there.
My strength is starting to increase with my stamina. I will post up weights next workout with pics
of my top sets.I find my workouts are much more productive after work having eaten three or four meals before hand.
Judgement day tomorrow. I check in with my coach. I’ll post my bodyweight and progress pics to keep the log up to date.
@Aussiebrah will be waiting on more updates good back day thoughFriday,
Back
WG Pull down 3x6-9
Under Hand Grip Seat Row 3x7-9
Incline DB Row 3x7-9
DB Pullover 3x7-9
These exercises are in no set order as mentioned before. There was also a super set thrown in there.
My strength is starting to increase with my stamina. I will post up weights next workout with pics
I find my workouts are much more productive after work having eaten three or four meals before hand.
Judgement day tomorrow. I check in with my coach. I’ll post my bodyweight and progress pics to keep the log up to date.
you got some good arm pump today?
Sunday, weekly wrap up.
Training, bloody good mate, getting stronger.
Cardio, no sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only 1 shit nights sleep.
Mental state, good. Work was flat stick but didn’t affect my training this week.
I did my monthly check in with my coach and I am up 2kgs (4.4lb). My body weight is 95kgs (209.4lb). I am 2 and a half weeks into the cycle and everything is starting to grow. I think I’ll put up my full body measurements again at the end of the cycle and see what the numbers are then.
I can’t pose for shit, I have never done any posing lessons because I have always thought it was pointless, if I don’t have enough mass on my body to show off then why bother. Now things are starting to change, I’ll have to do some lessons soon.
Well hope everyone’s had a good week and raring and tearing for next week
.
Training, bloody good mate, getting stronger.
Cardio, no sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only 1 shit nights sleep.
Mental state, good. Work was flat stick but didn’t affect my training this week
.I did my monthly check in with my coach and I am up 2kgs (4.4lb). My body weight is 95kgs (209.4lb). I am 2 and a half weeks into the cycle and everything is starting to grow. I think I’ll put up my full body measurements again at the end of the cycle and see what the numbers are then.
I can’t pose for shit, I have never done any posing lessons because I have always thought it was pointless, if I don’t have enough mass on my body to show off then why bother. Now things are starting to change, I’ll have to do some lessons soon.
Well hope everyone’s had a good week and raring and tearing for next week
.Attachments
@Aussiebrah looking great your posing already nicely done push it hardSunday, weekly wrap up.
Training, bloody good mate, getting stronger.
Cardio, no sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only 1 shit nights sleep.
Mental state, good. Work was flat stick but didn’t affect my training this week
I did my monthly check in with my coach and I am up 2kgs (4.4lb). My body weight is 95kgs (209.4lb). I am 2 and a half weeks into the cycle and everything is starting to grow. I think I’ll put up my full body measurements again at the end of the cycle and see what the numbers are then.
I can’t pose for shit, I have never done any posing lessons because I have always thought it was pointless, if I don’t have enough mass on my body to show off then why bother. Now things are starting to change, I’ll have to do some lessons soon.
Well hope everyone’s had a good week and raring and tearing for next week
side chest on point
Up 4.4lbs awesome
bro nice I like your underwear too looks pretty good and sexy
very nice angles on your pictures
make sure you hit those presses your back and legs look really good though
APPROVED LOG
My meal plan has been update for this month. A couple more carbs on training day and a little more protein on non training day. I was a little wild at work today being out on the ocean but nonetheless got to get the meals in.
MACRONUTRIENT TOTALS
PROTEIN- 315 grams
CARBOHYDRATES- 300 grams
FATS- 28 grams ADDED TO THOSE THAT NATURALLY OCCUR IN PROTEIN/CARB FOODS
Meal Breakdown
MEAL 1
P: 55
C: 90
F: 0
MEAL 2
P: 50
C: 60
F: 0
MEAL 3 (PRE)
P: 50
C: 0
F: 14
MEAL 4 (POST)
P: 55
C: 0
F: 90
MEAL 5
P: 55
C: 60
F: 0
MEAL 6
P: 50
C: 0
F: 14
OFF DAYS
MACRONUTRIENT TOTALS
PROTEIN- 290 grams
CARBOHYDRATES- 170 grams
FATS- 21 grams ADDED TO THOSE THAT NATURALLY OCCUR IN PROTEIN/CARB FOODS
Meal Breakdown
MEAL 1
P: 50
C: 80
F: 0
MEAL 2
P: 50
C: 45
F: 0
MEAL 3
P: 50
C: 45
F: 0
MEAL 4
P: 50
C: 0
F: 7
MEAL 5
P: 45
C: 0
F: 7
MEAL 6
P: 45
C: 0
F: 7
MACRONUTRIENT TOTALS
PROTEIN- 315 grams
CARBOHYDRATES- 300 grams
FATS- 28 grams ADDED TO THOSE THAT NATURALLY OCCUR IN PROTEIN/CARB FOODS
Meal Breakdown
MEAL 1
P: 55
C: 90
F: 0
MEAL 2
P: 50
C: 60
F: 0
MEAL 3 (PRE)
P: 50
C: 0
F: 14
MEAL 4 (POST)
P: 55
C: 0
F: 90
MEAL 5
P: 55
C: 60
F: 0
MEAL 6
P: 50
C: 0
F: 14
OFF DAYS
MACRONUTRIENT TOTALS
PROTEIN- 290 grams
CARBOHYDRATES- 170 grams
FATS- 21 grams ADDED TO THOSE THAT NATURALLY OCCUR IN PROTEIN/CARB FOODS
Meal Breakdown
MEAL 1
P: 50
C: 80
F: 0
MEAL 2
P: 50
C: 45
F: 0
MEAL 3
P: 50
C: 45
F: 0
MEAL 4
P: 50
C: 0
F: 7
MEAL 5
P: 45
C: 0
F: 7
MEAL 6
P: 45
C: 0
F: 7
Attachments
@Aussiebrah great macro breakdown very strong days
Back double bi is on point
Looking solidSunday, weekly wrap up.
Training, bloody good mate, getting stronger.
Cardio, no sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only 1 shit nights sleep.
Mental state, good. Work was flat stick but didn’t affect my training this week
I did my monthly check in with my coach and I am up 2kgs (4.4lb). My body weight is 95kgs (209.4lb). I am 2 and a half weeks into the cycle and everything is starting to grow. I think I’ll put up my full body measurements again at the end of the cycle and see what the numbers are then.
I can’t pose for shit, I have never done any posing lessons because I have always thought it was pointless, if I don’t have enough mass on my body to show off then why bother. Now things are starting to change, I’ll have to do some lessons soon.
Well hope everyone’s had a good week and raring and tearing for next week
Keep it up dude...you doing good...........
G-day everyone,
Friday
Back & Calf’s
-BB PULLOVER...3 X 16-20
-WG PULLDOWN...3 X 13-15
-UNDERHAND GRIP SEATED CABLE ROW...3 X 10-12
-ONE ARM DB ROW...3 X 7-9
-CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12
-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
Strong workout tonigh. We are starting to kick off now. The pumps are feeling gooood. I always start my workouts with calf’s when I have calf’s in the workout, as calf’s can never be big enough in my books. I train the ass of them to try keep them inline with my arm and neck measurements, for that nice classic
look of the golden era. I personally love that old school look of the X frame. My workouts are purposely designed chasing that look.
Friday
Back & Calf’s
-BB PULLOVER...3 X 16-20
-WG PULLDOWN...3 X 13-15
-UNDERHAND GRIP SEATED CABLE ROW...3 X 10-12
-ONE ARM DB ROW...3 X 7-9
-CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12
-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
Strong workout tonigh
. We are starting to kick off now. The pumps are feeling gooood. I always start my workouts with calf’s when I have calf’s in the workout, as calf’s can never be big enough in my books. I train the ass of them to try keep them inline with my arm and neck measurements, for that nice classiclook of the golden era. I personally love that old school look of the X frame. My workouts are purposely designed chasing that look.
Your a beast @Aussiebrah. Built like a brick shit houseG-day everyone,
Friday
Back & Calf’s
-BB PULLOVER...3 X 16-20
-WG PULLDOWN...3 X 13-15
-UNDERHAND GRIP SEATED CABLE ROW...3 X 10-12
-ONE ARM DB ROW...3 X 7-9
-CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12
-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
Strong workout tonigh
look of the golden era. I personally love that old school look of the X frame. My workouts are purposely designed chasing that look.
@Aussiebrah strong day you pushing it hardG-day everyone,
Friday
Back & Calf’s
-BB PULLOVER...3 X 16-20
-WG PULLDOWN...3 X 13-15
-UNDERHAND GRIP SEATED CABLE ROW...3 X 10-12
-ONE ARM DB ROW...3 X 7-9
-CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12
-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
Strong workout tonigh
look of the golden era. I personally love that old school look of the X frame. My workouts are purposely designed chasing that look.
you high protein it today?
very nice work out great jobG-day everyone,
Friday
Back & Calf’s
-BB PULLOVER...3 X 16-20
-WG PULLDOWN...3 X 13-15
-UNDERHAND GRIP SEATED CABLE ROW...3 X 10-12
-ONE ARM DB ROW...3 X 7-9
-CALF PRESS...1 X 16-20, 1 X 13-15, 1 X 10-12
-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
Strong workout tonigh
look of the golden era. I personally love that old school look of the X frame. My workouts are purposely designed chasing that look.
you are an absolute Beast keep beasting it up
APPROVED LOG
Include the weights
Strong updates bro.......
Keep those updates pumped up 
Sunday, weekly wrap up.
Training, bloody good mate, getting stronger and stronger.
Cardio, I missed 2 sessions at the start of the week very shit house of me. I don’t have a reason because they’re only excuses.
Eating, didn’t miss a beat.
Sleep, ok I guess, 2 bad nights sleep.
Mental state, good. No outside stress’s.
I jumped the bloody gun the other day. I was meant to have pictures of the weighs I used with the equipment I use. Will rectify this. So please stay tuned.
Hope everyone had a good week and let’s get it next week.
Training, bloody good mate, getting stronger and stronger.
Cardio, I missed 2 sessions at the start of the week very shit house of me. I don’t have a reason because they’re only excuses.
Eating, didn’t miss a beat.
Sleep, ok I guess, 2 bad nights sleep.
Mental state, good. No outside stress’s.
I jumped the bloody gun the other day. I was meant to have pictures of the weighs I used with the equipment I use. Will rectify this. So please stay tuned.
Hope everyone had a good week and let’s get it next week
.
@Aussiebrah why 2 bad nights of sleep? you going to take some pre bed aids like valerianSunday, weekly wrap up.
Training, bloody good mate, getting stronger and stronger.
Cardio, I missed 2 sessions at the start of the week very shit house of me. I don’t have a reason because they’re only excuses.
Eating, didn’t miss a beat.
Sleep, ok I guess, 2 bad nights sleep.
Mental state, good. No outside stress’s.
I jumped the bloody gun the other day. I was meant to have pictures of the weighs I used with the equipment I use. Will rectify this. So please stay tuned.
Hope everyone had a good week and let’s get it next week
Seems like it’s going well. Hopefully the sleep gets back to normalSunday, weekly wrap up.
Training, bloody good mate, getting stronger and stronger.
Cardio, I missed 2 sessions at the start of the week very shit house of me. I don’t have a reason because they’re only excuses.
Eating, didn’t miss a beat.
Sleep, ok I guess, 2 bad nights sleep.
Mental state, good. No outside stress’s.
I jumped the bloody gun the other day. I was meant to have pictures of the weighs I used with the equipment I use. Will rectify this. So please stay tuned.
Hope everyone had a good week and let’s get it next week
G-day everyone.
Hope everyone’s going well.
So here is Mondays workout.
CHEST/MINI BACK/CALVES
-DB FLOOR PRESS...2 X 21-25. 22kgs-26, 22kg-25
-BB OR SMITH INCLINE PRESS (5 SEC NEGATIVES)...4 X 4-6. I swapped the Smith machine for dumbbells instead because someone was on the Smith machine for million hours on their phone
. 34kg-8, 36kg-8, 38kg-8, 38kg-9
-WEIGHTED DIPS OR MACHINE DIPS...3 X 10-12. Body weight 10-10-12
-INCLINE FLYE...3 X 10-12. 20kg-12, 22kg-10, 22kg-9
-STIFF ARM PULLDOWN...2 X 21-25. 18kg-24, 18kg-21
-WG PULLDOWN (5 SEC HOLD AT CONTRACTION)...2 X 6-8. 33kg-7, 33kg-6
-ONE ARM DB ROW...2 X 13-15. 30kg-14, 30kg-14
-SEATED CALF...1 X 21-25. 40kg-23
-STANDING CALF (4 SEC HOLD AT TOP)...2 X 6-8. Smith machine used 80kg-9, 80kg-8
-SINGLE LEG CALF PRESS...1 X 13-15 PER LEG. Bugger if I know
. I didn’t check the weight, I went by feel as my legs were more shakier than a rubber dog.
Works been very flat out at the moment, so sorry about the late post but will keep on top of it.
Hope everyone’s going well.
So here is Mondays workout.
CHEST/MINI BACK/CALVES
-DB FLOOR PRESS...2 X 21-25. 22kgs-26, 22kg-25
-BB OR SMITH INCLINE PRESS (5 SEC NEGATIVES)...4 X 4-6. I swapped the Smith machine for dumbbells instead because someone was on the Smith machine for million hours on their phone
. 34kg-8, 36kg-8, 38kg-8, 38kg-9-WEIGHTED DIPS OR MACHINE DIPS...3 X 10-12. Body weight 10-10-12
-INCLINE FLYE...3 X 10-12. 20kg-12, 22kg-10, 22kg-9
-STIFF ARM PULLDOWN...2 X 21-25. 18kg-24, 18kg-21
-WG PULLDOWN (5 SEC HOLD AT CONTRACTION)...2 X 6-8. 33kg-7, 33kg-6
-ONE ARM DB ROW...2 X 13-15. 30kg-14, 30kg-14
-SEATED CALF...1 X 21-25. 40kg-23
-STANDING CALF (4 SEC HOLD AT TOP)...2 X 6-8. Smith machine used 80kg-9, 80kg-8
-SINGLE LEG CALF PRESS...1 X 13-15 PER LEG. Bugger if I know
. I didn’t check the weight, I went by feel as my legs were more shakier than a rubber dog.Works been very flat out at the moment, so sorry about the late post but will keep on top of it
.Attachments
@Aussiebrah thats a big training day chest and back BOOM monstaG-day everyone.
Hope everyone’s going well.
So here is Mondays workout.
CHEST/MINI BACK/CALVES
-DB FLOOR PRESS...2 X 21-25. 22kgs-26, 22kg-25
-BB OR SMITH INCLINE PRESS (5 SEC NEGATIVES)...4 X 4-6. I swapped the Smith machine for dumbbells instead because someone was on the Smith machine for million hours on their phone
-WEIGHTED DIPS OR MACHINE DIPS...3 X 10-12. Body weight 10-10-12
-INCLINE FLYE...3 X 10-12. 20kg-12, 22kg-10, 22kg-9
-STIFF ARM PULLDOWN...2 X 21-25. 18kg-24, 18kg-21
-WG PULLDOWN (5 SEC HOLD AT CONTRACTION)...2 X 6-8. 33kg-7, 33kg-6
-ONE ARM DB ROW...2 X 13-15. 30kg-14, 30kg-14
-SEATED CALF...1 X 21-25. 40kg-23
-STANDING CALF (4 SEC HOLD AT TOP)...2 X 6-8. Smith machine used 80kg-9, 80kg-8
-SINGLE LEG CALF PRESS...1 X 13-15 PER LEG. Bugger if I know
Works been very flat out at the moment, so sorry about the late post but will keep on top of it
Why not ask to work in? Viz the Smith machine
I would have but it was a chick doing hip thrusts.
That’s safe then. What you don’t want is some weird sweaty looking guy using it to do hip thrusts, that’s probably a rapist training to increase their raping power, they may rape you.
nice update man you did great on this oneG-day everyone.
Hope everyone’s going well.
So here is Mondays workout.
CHEST/MINI BACK/CALVES
-DB FLOOR PRESS...2 X 21-25. 22kgs-26, 22kg-25
-BB OR SMITH INCLINE PRESS (5 SEC NEGATIVES)...4 X 4-6. I swapped the Smith machine for dumbbells instead because someone was on the Smith machine for million hours on their phone
-WEIGHTED DIPS OR MACHINE DIPS...3 X 10-12. Body weight 10-10-12
-INCLINE FLYE...3 X 10-12. 20kg-12, 22kg-10, 22kg-9
-STIFF ARM PULLDOWN...2 X 21-25. 18kg-24, 18kg-21
-WG PULLDOWN (5 SEC HOLD AT CONTRACTION)...2 X 6-8. 33kg-7, 33kg-6
-ONE ARM DB ROW...2 X 13-15. 30kg-14, 30kg-14
-SEATED CALF...1 X 21-25. 40kg-23
-STANDING CALF (4 SEC HOLD AT TOP)...2 X 6-8. Smith machine used 80kg-9, 80kg-8
-SINGLE LEG CALF PRESS...1 X 13-15 PER LEG. Bugger if I know
Works been very flat out at the moment, so sorry about the late post but will keep on top of it
Good to see your progress............
Awesome updates and good progress 
APPROVED LOG
nice Training Day you hit your chest and back pretty hard
nice update hereG-day everyone.
Hope everyone’s going well.
So here is Mondays workout.
CHEST/MINI BACK/CALVES
-DB FLOOR PRESS...2 X 21-25. 22kgs-26, 22kg-25
-BB OR SMITH INCLINE PRESS (5 SEC NEGATIVES)...4 X 4-6. I swapped the Smith machine for dumbbells instead because someone was on the Smith machine for million hours on their phone
-WEIGHTED DIPS OR MACHINE DIPS...3 X 10-12. Body weight 10-10-12
-INCLINE FLYE...3 X 10-12. 20kg-12, 22kg-10, 22kg-9
-STIFF ARM PULLDOWN...2 X 21-25. 18kg-24, 18kg-21
-WG PULLDOWN (5 SEC HOLD AT CONTRACTION)...2 X 6-8. 33kg-7, 33kg-6
-ONE ARM DB ROW...2 X 13-15. 30kg-14, 30kg-14
-SEATED CALF...1 X 21-25. 40kg-23
-STANDING CALF (4 SEC HOLD AT TOP)...2 X 6-8. Smith machine used 80kg-9, 80kg-8
-SINGLE LEG CALF PRESS...1 X 13-15 PER LEG. Bugger if I know
Works been very flat out at the moment, so sorry about the late post but will keep on top of it
Great job brother
Great session man.
Sunday, weekly wrap up.
Training, bloody good mate, beefing up.
Cardio, one sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only the 1 shit nights sleep this week.
Mental state, I have been feeling flat.
This week has been a bit of a grind. Working out has been hard this week due to feeling flatter then a pancake, I am starting to get puffed out while doing my last sets of each exercise, but I can tell I am getting stronger and putting more beef on. Each week now I am able to push my self harder and harder, I am coming up to 5 on-cycle and things are starting to get exciting.
Here is a pic of meal 2 before I start work. The weather has been great out on the water
.
Training, bloody good mate, beefing up.
Cardio, one sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only the 1 shit nights sleep this week.
Mental state, I have been feeling flat.
This week has been a bit of a grind. Working out has been hard this week due to feeling flatter then a pancake, I am starting to get puffed out while doing my last sets of each exercise, but I can tell I am getting stronger and putting more beef on. Each week now I am able to push my self harder and harder, I am coming up to 5 on-cycle and things are starting to get exciting.
Here is a pic of meal 2 before I start work. The weather has been great out on the water
.Attachments
@Aussiebrah good update but kind of low pics would be nice to see some pumpSunday, weekly wrap up.
Training, bloody good mate, beefing up.
Cardio, one sessions missed.
Eating, didn’t miss a beat.
Sleep, good this week, only the 1 shit nights sleep this week.
Mental state, I have been feeling flat.
This week has been a bit of a grind. Working out has been hard this week due to feeling flatter then a pancake, I am starting to get puffed out while doing my last sets of each exercise, but I can tell I am getting stronger and putting more beef on. Each week now I am able to push my self harder and harder, I am coming up to 5 on-cycle and things are starting to get exciting.
Here is a pic of meal 2 before I start work. The weather has been great out on the water
meal is what rice and chicken?
and weather amazing bro
Some turkey and rice man
. Ok will start posting some end of workout pump pics!
@Aussiebrah i would post the back workoutThat time of week again team.
Should I post my back workout tomorrow or my shoulder workout the following day?
Juicy pumps pics will be coming shortly
really looking forward to your gains
Oz prices are crazy. That's £5 for 500gThat time of week again team.
Should I post my back workout tomorrow or my shoulder workout the following day?
Juicy pumps pics will be coming shortly
Where are you base in the US? Because it works out to be $8.12 US or yes $ 5 UK. What’s the price where you are? Australia is being silly at the moment the farmers are getting bugger all for meat, they have never sold it for so cheap and the supermarkets are making the biggest profits they have ever made and there’s a big enquiry going on about it.
Excellent food photos and updates very high looking quality
food looks really good that's a lot of meat
APPROVED LOG
I work on the great Southern ocean.
I don’t mind spending money on good food. That the end of the day we are what we eat.
That is really neat, I hey the view never gets old
G-day everyone,
Friday
BACK/CALVES
-CG PULLDOWN (4 SEC HOLD AT STRETCH)...3 X 6-8. 33.3kg-9, 38.5kg-7, 38.5kg-6
-WG SEATED CABLE OR MACHINE ROW...1 X 16-20, 1 X 13-15, 1 X 10-12. 47kg-21, 54kg-17, 68kg-11
-SS: STIFF ARM PULLDOWN/UNDERHAND GRIP BB OR SMITH BENT ROW...3 X 10-12 EACH. 18kg-16/60kg-13, 21kg-12/65-12, 21kg-10/65kg-9
-STANDING CALF (4 SEC HOLD AT TOP)...1 X 10-12, 1 X 7-9, done on Smith machine, 80kg-15, 100kg-10
-REST PAUSE: CALF PRESS...2 X 13-15, REST 10 SECS-MAX, REST 20 SECS-MAX. 135kg-18-9-5, 145kg-13-7-4
Tonight was a dogfight at the gym with the iron. Sometimes it’s just bloody hard, but I’ll never let the iron win. Hahha I will not go down without a fight.
Friday
BACK/CALVES
-CG PULLDOWN (4 SEC HOLD AT STRETCH)...3 X 6-8. 33.3kg-9, 38.5kg-7, 38.5kg-6
-WG SEATED CABLE OR MACHINE ROW...1 X 16-20, 1 X 13-15, 1 X 10-12. 47kg-21, 54kg-17, 68kg-11
-SS: STIFF ARM PULLDOWN/UNDERHAND GRIP BB OR SMITH BENT ROW...3 X 10-12 EACH. 18kg-16/60kg-13, 21kg-12/65-12, 21kg-10/65kg-9
-STANDING CALF (4 SEC HOLD AT TOP)...1 X 10-12, 1 X 7-9, done on Smith machine, 80kg-15, 100kg-10
-REST PAUSE: CALF PRESS...2 X 13-15, REST 10 SECS-MAX, REST 20 SECS-MAX. 135kg-18-9-5, 145kg-13-7-4
Tonight was a dogfight at the gym with the iron. Sometimes it’s just bloody hard, but I’ll never let the iron win. Hahha I will not go down without a fight.
Attachments
@Aussiebrah back is getting wider, you're beasting it in the gym
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