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Tuesday 19th February Jacked and Sometimes Tanned Mesocycle 1 Week 7 Day 32 Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ1п 36kgs 5рХ2п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ2п 13 Plates 12рХ2п Total: 60 Movements Band Tris Black + Black Bands 50рХ1п 40рХ1п Total: 90 Movements Notes: Shoulders & Tris: 7th week back just a repeat of last weeks numbers Notes: Mesocycle 1 Week 7, so it begins Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
- Today
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I’m happy to train with you brother I’ve just moved here from Australia
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W32d3 bench 115 7x3 spoto 95 2x10, 2x8, 60x15 fly 60lb side, 4x15 tricep press down x lots
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Gore16 changed their profile photo
- Yesterday
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Monday 18th January Jacked and Sometimes Tanned Mesocycle 1 Week 7 Day 31 Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 110kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total:21 Lifts All Lifts 63 Notes: Squat: Primary Day Cent C44, 7th day back after a weekend of working around the house was wondering about Squats. Ended up ok did to top sets @ 170kgs next week will do the same but add in a drop set. Depth marginal took a while to get the line right Press: Comp Bench Overload XL. Bench top set was pretty good so followed the squats and did 2 top sets best for a while. Pull: C44 Sumo the nemesis so did 4 sets @ 150kg as the first set someone forgot to hook the tendo up. Not till the last 2 sets did I get the line right. Shins closer and toes out and belt tighter on the last 2 sets. Notes: Mesocycle 1 Week 7, Weight on the down ward slide good session considering the work around the house over the weekend. Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
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Cholesterol is no issue over the short term, but ldl/hdl ratio means very little I'm afraid, unless the test is for oxidised LDL, and functional HDL there is no point to a test..
- Last week
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W32d2 massive session squat 195 7x4 rdl 110 3x12 leg press 200 4x20 leg extension 4x10 ham curl 4x10 split squats 4x10
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Swimming might be a go, right now the thought of going to the gym sounds like a real chore..
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Not concerned about the cholesterol. Actually the best way to increase hdl is with fish oils which I am taking. That will hopefully keep my ldl/hdl ratio within reason.
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w31d5/w32d1 combined pulldown 68kg 5x10 cable row 60kg 4x10 close grip bench 100 4x10 (very happy with this) lots of biceps and triceps
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Friday15th February Jacked and Sometimes Tanned Mesocycle 1 Week 6 Day 30 Chest Incline Bench Press 20kgs 5рХ1п 30kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ1п 55kgs 5рХ2п Total: 30 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 50lbs 6рХ1п 55lbs 6рХ1п 60lbs 6рХ1п 65lbs 6рХ3п Total: 30 Movements Cable Flyes Upper 3 plates 8рХ1п 4 plates 8рХ4п Total: 40 Movements Cable Flyes Lower 3 Plates 8рХ1п 4 Plates 8рХ4п Total: 40 Movements Bench Press Pipe Arch 40kgs 6рХ1п 60kgs 6рХ1п 70kgs 6рХ1п 80kgs 6рХ2п Total: 30 Lifts Roll Outs 6рХ5п Total: 30 Movements Notes: Chest: 20th day of this hypertrophy bloc. and a repeat of last weeks numbers Notes: Mesocycle 1 Week 5, done and dusted. Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
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W31d4 deadlift 202.5 6x3 lots of ham curls and leg extensions then then went out for dinner and struggled to finish 600g steak, getting weak with age lol
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Don't worry about LDL-C, it's not a problem unless it becomes small particle LDL, and oxidised.. To reduce the likelihood of that occurring obtain calories more from fats than high fructose carbohydrates, and don't combine sugary carbs with fats.. LDL-C from fats typically lingers in the bloodstream for about 12 hours, thus reducing the possibility of oxidation, LDL-C from carbohydrates can linger in blood for between 5-7 days therefore having a greater chance to become small particle LDL, and thus get oxidised and trapped in coronary endothelium as a plaque.. Fats also increase HDL, which removes cholesterol from blood and coronary arteries, which is what you want..
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Quick update. Got down to 10% body fat and have done 1 week at 250mg of e. My pre cycle testosterone was actually low at 200, but my cholesterol was good. So far haven't noticed any side effects. A bit harder to sleep, but that could also be from sore muscles. Am enjoying eating again, just need to watch my weight gains 1,5 kg in first week. Not sure yet how much is muscle fat or fluid.
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Thursday 14th February Jacked and Sometimes Tanned Mesocycle 1 Week 6 Day 28 Legs Narrow Stance Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п m/s .54 .63 .63 .61 last week m/s .64 .66 .60 .58 100kgs 4рХ1п m/s .56 .61 .46 .52 last week m/s .56 .56 .55 .45 120kgs 4рХ1п m/s .48 .43 .44 .43 last week m/s .57 .46 .47 .43 140kgs 4рХ1п m/s .39 .35 .35 .29 last week m/s .39 .39 .39 .33 Total: 20 Lifts Leg Press 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ4п Total: 30 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 30 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 6th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press and Scrum Squat Notes: Mesocycle 1 Week 6, half way through. Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
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Wednesday 13th February Jacked and Sometimes Tanned Mesocycle 1 Week 6 Day 27 Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ2п 36kgs 5рХ1п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ2п 13 Plates 12рХ2п Total: 60 Movements Band Tris Red + Black Bands 65рХ1п 50рХ1п Total: 115 Movements Notes: Shoulders & Tris: 6th week back and a little movement in weights repeat of last weeks numbers Notes: Mesocycle 1 Week 6, so it begins Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
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W31d3 last night bench 107.5 x8 Spoto press 92.5 4x10 machine press 70 4x10 flys press downs been natty for 45 weeks now
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W31d2 pull down cable row machine row bicep curls
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Just gotta get in there and do it man. Alternatively if you don’t love the gym anymore there are other things to do which will burn calories and burn off some steam... swimming, buy a Mtn bike, boxing/bjj. or keep at the gym, you don’t have to start back into a 5 or 6 day routine like you finished on before you got injuried. Why not just aim to go twice a week and make them quality sessions. After a month increase it to 3 times a week and then to 4 and so on until you are going the amount you want. That’s the easy way to do it and will have less chance of failure.
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Week 4 day 1 Had to take a week off lifting and from working for injury reasons. Bench Press 60kg 3 x 5 Lat puldows 55kg 4 x 8 Incline bench press 3 x 5 26kg
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Began my cycle of 25mg per day of GW-501516 (Cardarine) from SARMS NZ on the 8th of February. Will update my progress throughout the cycle. Day 5 and no noticeable changes as of yet. I do notice a slight increase of energy after ingestion and currently I am taking it upon wake up after I’ve drunk 1.5 litres of water.
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Hi all Used to be a member here a few moons ago.. long story short. Used to be fat as then approx 6 years ago got fit as, at my best lost 30kgs from my heaviest... Am currently 12kgs heavier than my lightest and really struggling to find motivation to get back in to loving the gym, the burn, the pain, struggling to find the will power to stay committed. Had an injury 6 months ago to which I then just stopped all gym work and started back on the beers... Have tried many times but that only lasts a week before I fall off again ... Starting to feel like shit, grumpy, starting to feel like I've past a point of no return, starting to feel fat where it wasn't before.... Struggling... Any help or ideas please.... 36 yr old male
- Earlier
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Tuesday 12th January Jacked and Sometimes Tanned Mesocycle 1 Week 6 Day 26 Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 107.5kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts All Lifts 63 Notes: Squat: Primary Day Cent C44, 6th day back Monday head was not in the game so came back and did it today. a lot better speeds just a bit down Press: Comp Bench Overload XL. Bench same weight and reps as last week and did 1 set at 110kgs touch n go and a drop to 107.5. Same intensity as the top pleased. Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were not as good as last week 3 is reps were below 0.4 Today's session of pulls toes were wider worked on slow off the floor and a quicker finish. Notes: Mesocycle 1 Week 6, Weight on the down ward slide Quote for the Month: "Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1
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W31d1 squat 195 6x3 rdl 120 3x8 leg press 200 4x15 ham curl leg extensions
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W30d5 on Friday night Deadlift 202.5 5x3 good morning 112kg 3x8 ham curl x lots
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w30d4 last night db shoulder press 25kg 4x10 side raise 12.5kg 4x10 face pull 80lb 4x10 lots of arms
