Hope all you Dads out there had a great Fathers Day!!
Today I had a day off from work and got a proper training session in..
I was invited to a really fancy dinner for Fathers Day! It was a all you can eat Brazilian restaurant and they would come by your table and offer you 7 kinds of different cuts of meat it was incredible!! I estimated the amount I ate in grams to get a ballpark figure from chat gpt.. and I only got a picture of my initial plate because I didnt want to be rude or the weirdo taking pics of all his food..lol
I went waaay over my calories for the day but on the brightside it was almost all protein ?
I had a busy morning. I had to meal prep walk the dog,feed the dog,go to the bank,eat and train all before work so I only had like 50min to get it in and had to cut my workout short..
I was thinking I could go back after work but we had a really busy day and I had to do a shitload of tires today and was so beat after work I decided against it..
My N.E.A.T has to be so much higher now with my new job..My appetite is growing I've been taking in more calories and best of all my strength is going up and im still maintained my current weight..
I hit a PR with the Incline DB press I havent pressed 95's for reps since my 20's doing over a gram of test a week on top of other compounds!! I think the most I've ever done on DB Bench press was 110's for like 6 reps but my sleep was trash and I was partying and binge drinking on the weekends back then..
Whats up guys.. sorry for the late update been getting slammed at my new job so ive been literally coming home showering, eating and going straight to bed..
Today I had an awesome day! I did BW pull-ups which I have never really been able to do in my entire life!
In my 20's I think the most pull-ups ive ever done was like 3-4 tops and I started my workout with the assist machine and for a couple weeks ive been doing sets with only like 20lbs of assist so I thought to myself.." I can do BW pull-ups now " Fuck it .. Imma give it a go.. and my 1st set after warming up I did 9 pull ups from a dead hang and went up to my chest with good form and I was stoked!!
Total rest 7 hrs
Weigh in: 205.4lbs (fasted)
Supplements:
Meraki methelyne blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Cycle:
Dosing Schedule
Mon/Wed/Fri
Taken Today:
200mg Ebiom Testenol-250
50mg us pharmacies Tren Ace
This week
600mg Ebiom Testenol-250
150mg us pharmacies Tren Ace
(Ran out of Equipoise more on the way Im also going to add proviron to the mix and when I run out of Tren im going to discontinue ..)
Training:
Back/Biceps
Exercise#1
Assisted Pull-ups/
Pull-ups
Warmup:
60lbs ( of assist) x 16
20lbs x 5
Set#1 BW x 9 ? PR?
Set#2 BW x 6
Set#3 BW x 6
Set#4 BW x 5
Exercise#2
Close-grip Pulldowns
Set#1 145lbs x 8
Set#2 130lbs x 10
Set#3 130lbs x 9
Set#4 130lbs x 7
Exercise#3
Machine Rows
Set#1 150lbs x 9
Set#2 150lbs x 8
Set#3 150lbs x 8
Set#4 150lbs x 7
Exercise#4
Machine preacher curls
Set#1 45lbs x 14
Set#2 70lbs x 10
Set#3 90lbs x 6
Set#4 90lbs x 4 dropset 45lbs x 9
Exercise#5
Rope hammer curls
Set#1 40lbs x 11
Set#2 40lbs x 9
Set#3 40lbs x 7
Set#4 40lbs x 6 dropset 30lbs x 4
Meals/Nutrition:
Meal #1
½ cup quick oats
55g blueberries
40g blackberries
10g raw honey
1 scoop protein powder
12 oz fat-free milk
Calories: 460
Protein: 43g | Carbs: 45g (37g net) | Fat: 5g
I didnt eat the entire last meal I only ate about 35% of it and saved the rest for the next day.The last picture is what ingredients left over.. I wasnt even hungry but my girlfriend really wanted to go out so I just had a few bites I was waaaay over my calories for the day anyway..
I didnt get a picture of the burger. While at the park on the visit with my daughter her friends parents were having a bar-b-que and offered it to me. I didnt want to be rude so I ate it..
Sorry for the late update guys I've been sooo busy but I do have the 4th of July off from work so for sure if I havent caught up with my logs by then I will for sure on Saturday...
Anyways ..
For this day the main thing that changed in my program is I took the last of the Tren Ace this day and will be discontinuing it from my cycle..
Total rest: 7 hrs.
Weigh in: 204.6lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Cycle:
Dosing Schedule
Mon/Wed/Fri
Taken Today:
200mg Ebiom Testenol-250
80mg us pharmacies Tren Ace
This Week:
600mg Ebiom Testenol-250
80mg us pharmacies Tren Ace
250mg us pharmacies Equipoise
Training:
Shoulders/Triceps/Biceps
Exercise#1
Machine Shoulder Press
warmup:
90lbs x 20
90lbs x 10
180lbs x 3
Set#1 230lbs x 8
Set#2 270lbs x 5 ? PR!
Set#3 270lbs x 4 dropset 230lbs x 9
Set#4 270lbs x 2 dropset 230lbs x 7
Exercise#2
Rear Delt Flys
Set#1 145lbs x 17
Set#2 175lbs x 12? PR!
Set#3 175lbs x 10.5
Set#4 175lbs x 7
Exercise#3
Lateral DB raises
Set#1 25's x 9 ( 5 sec hold at top of last rep)
Set#2 25's x 7 + 5 sec hold at end of set
Set#3 25's x 6 + 4 sec hold
Exercise#4
Tricep pushdowns
warmup:
42.5lbs x 17
Set#1 72.5lbs x 9
Set#2 72.5lbs x 7
Set#3 72.5lbs x 7
Set#4 72.5lbs x 5
Exercise#5
Cable Bicep curls
Set#1 50lbs x 13
Set#2 50lbs x 10
Set#3 50lbs x 8
Set#4 50lbs x 6
Exercise#6
Cable kickbacks
Set#1 15lbs x 11
Set#2 15lbs x 9
Set#3 15lbs x 7
Exercise#7
Rope hammer curls
Set#1 40lbs x 9
Set#2 40lbs x 7
Set#3 40lbs x 6
Nutrition/Meals:
Meal #1
½ cup oatmeal
80g blackberries
10g raw honey
1.5 scoops protein powder
Calories: 438
Protein: 50g | Carbs: 40g (32g net) | Fat: 7g
