half human/half machine - downloading training data...

[Android]

Today was first workout in a week away from any physical activity.

I think a week off is minimal tbh but of all the times to take a break, just before a new cycle is best IMO.

I can't take it off during PCT you're trying to keep your gains, and it's post-contest so the rebound effect was worth it. And a break on cycle doesn't make sense.

Just went in and did 3 exercises, trying out new rep ranges and weight for upcoming program.

I did 3 sets of SLDL, 15 reps each and adding weight to the bar each time.

Then did 3 sets of 5 reps heaviest weight. Well wasn't the heaviest of weights but without a belt and straps I didn't want to go higher. I settled in on 130kg after adding 5kg each side remembering what SG said to me the other day :-) why not

Then I did Leg press and warmed up with 3 each side for 15 reps.

Then did 5 reps for each set adding 2pps each time until i reached 7pps. I did 8pps for final set.

Last exercise was calf raises, and I did 3 sets of 15 reps warm-up, then 3 more sets of 5 reps working up to find my max on the stack. Today it was 300.

I had to keep reminding myself not to go to failure.

Am looking at putting 10-15 rep sets into my program to warm-up and work up the weight so that when I do the heavier 5 rep sets I'm prepared for the heavy weight. If I warm up on 3 x 10-15 rep sets then 3 working sets is enough.

Subsequent exercises on the same muscle group would just be 5 working sets of 5 reps each with less warmup.

Waiting for blood test result, should be in tomorrow am looking forward to pinning myself. Forgot to mention, along with 1ml Test-E every 5 days I will be taking 100mcg T3/T4. This will be a 3 month low dose to see what it does, and the effects after coming off. My bloods for T3 and T4 were just fine 2 weeks ago and I was taking T3 100mcg for a couple of months, no ill effects, no crash so suspect this will be fine. Just keen to see if it helps with my diet which will be to feed the heavy weight sessions.

[swordsedge89]

Shoulders, one of my favourite bodyparts last 6 months.

My last meal was a bit early at 3pm and was my protein bar. It has slow-release carbs and fructose so an hour before a workout is best. So I had a small apple about 45mins before workout, with a super strong black coffee, 5-6gms BCAAs, and x2 Nurofen Plus (25mg codeine), then a fat-burner with 200mg caffeine and ephedra etc.

Started workout on seated military press machine. 1/4 stack and 50 reps, 1/3 stack for 25 reps, 1/2 stack for 25 reps, 2/3 stack for 15 reps, and the stack for 10 reps. Nice way to warm up the shoulders I thought.

dumbbell side raises next with the super heavy 10kg dumbbells. I did these super strict from the side, never to the front.

First set got out 30 reps, 2nd set 20. Heart-rate felt too high and timed it against the clock at 24 beats in 10secs, equals 150bpm!

Rested a bit longer and following sets were 20 reps each finally completed 150 reps and profile of the shoulders looked round and wide.

Jumped on a pec deck type of machine and reversed the arms to work the rear delts. After first set of 50 reps did sets of 25 reps for 150 total on 1/3 stack.

Cable pull-ups with e-z-bar next for front delts. Held these away from the body and again, no surprise but 1/3 stack weight. I did 25 rep sets and got out 150 reps.

Back to side raises but on a machine you kneel on, holds you in a strict position and raises are only to the side. My delts were tired so was doing 20 rep sets on 1/4 stack and after a few sets struggling to get 15 reps. Stopped at about 75 reps total.

Finished off with a couple of sets of dumbbell front raises with 15kg and was done and dusted.

Cardio was cross-trainer and I had alot of energy. First 30 mins was a breeze Legs not tired and kept heart rate between 125-135 BPM. Did another 15 mins and ljumped off drenched in sweat and a smile on my face. Had planned or hoped to do an hour but still satisfied with effort. x2 45 min cardio sessions today (AM and PM) is almost 1500 calories burnt according to the machine.

What is ur Ephedra brand?

[Android]

Can't remember was a while ago now sorry. Red label bottle...helpful?

[Android]

Did a Chest workout today with an old TP of mine and we went to Birkenhead Club Physical, new Russian owner has put 600k into it and it's looking good. One of the trainers put me onto Genesis just down the road from my place so must go and see that gym. Would be awesome to be able to walk 5 mins to a gym from home!

Anyway, I stuck to my program of work and he did his exercises all to failure.

Blood tests came back normal again this week so I started last night with a ml of Test-E and a ml of Prop. Prop is just this once to kick-start today's workout and get the balls rolling so to speak :-) Next pin 5 days later, 1 ml of CN Test-E 250. I am taking it like this to see what CN Test-E is like and whether it is worth buying or not. This is not a review, if I like it I will buy it, if it's crap I won't buy it - simple. Am not taking any other gear at all and I think I should know in a couple of weeks how it feels.

I am not comparing it to anything, but my usual Test-E 200 is awesome. Just keen to see what other stuff is like.

If this is good I'll add some things no doubt as times goes on but no hurry, got a couple of years to grow.

I am sitting at 108kg and still see veins on the inside of my teardrops. Abs blurry now but would be no more than 11 or 12%.

First up incline dumbbell press.

Warmed up with 20, 30, 40kg then did working sets of 50kg, 6 reps then put them down. Still seems weird stopping before failure but that;s what I'm doing.

Then flat bench press with the bar. 60kg, 100kg, 120kg, then 140kg a couple of times, 6 reps then stop for 120 and 140kg.

Last one was Smith machine incline, slightly closer grip and 2pps side.

Felt the 140kg flat bench worked my arms quite a bit. I'm used to dumbbells and balance them nicely so my arms aren't used much, but the fixed bench grip doesn't leave your arms at vertical throughout the movement so there's weight on them. Interesting taking up barbell benching again and feeling this stuff.

I'll repeat, for myself, it's weird to stop myself early in a set before failure!

[Android]

Back today, stuck with 3 basic exercises.

Bent over barbell rows, warmed up with 15 rep sets on bar, 60kg, 100kg. Then did 3 workings sets of 6 reps each with 120kg. Happy with the weight moved will add another set next time.

Seated cable rows next worked down to 240 out of the 300 available and then 255. 3 plates from the stack and 6 rep sets.

Lat pulldowns worked down to 255 then backed off to 240 for 6 reps. Could only do 4 reps at 255. Grip is inside shoulder width.

IDW and TrainHard were in the gym doing Deads and Squats, both look in fark'n good shape tbh. Solid builds and lifting good weight there were plenty of people watching them hit the 180 and 220kg deadlifts for 8. Good to c a few BBers in there all at once.

[I Declare War]

Good seeing you in the gym today, you're looking pretty pumped up again!

[Android]

Good seeing you in the gym today, you're looking pretty pumped up again!

I forgot to wear my Android t'shirt doh! :doh:

Quick update for self.

Biceps have the DOMS and Back a bit as well.

Know 2 ways to lessen the effect...more protein or more gear.

Will not do either just yet am keen to feel where things hurt doing heavy low rep work again.

Went to Genisis Gym today for a look around. Going back Wednesday for a train there. First impression is there's plenty of machines. Dumbbells go up as far as 55kg. One squat rack and one Smith machine. Will go for 5 days at busy time and see whether its over-used and I'd b left waiting.

There was mention that when weights are dropped the lights on the lower floor can be blown. That's gonna weigh heavily on my decision cos when I do heavier than 50kg dumbbell presses I can't sit up while holding them to then place them down quietly.

[I Declare War]

Good seeing you in the gym today, you're looking pretty pumped up again!

I forgot to wear my Android t'shirt doh! :doh:

Damn, I didn't even notice. Hahaha

Wear it next time bro, wanna see what it's like.

[Android]

Good seeing you in the gym today, you're looking pretty pumped up again!

I forgot to wear my Android t'shirt doh! :doh:

Damn, I didn't even notice. So... you're giving up on Les Mills aye... How much longer till your membership is up? Or do you pay week by week?

I'm not giving up on Les Mills mate, not easily. Nah I got 12 mth contract ends next year.

Just heard about this gym close as to me so checking it out. Wish I had known about it b4 the comp though cud have saved almost an hour travel for cardio sessions!

[I Declare War]

I forgot to wear my Android t'shirt doh! :doh:

Damn, I didn't even notice. So... you're giving up on Les Mills aye... How much longer till your membership is up? Or do you pay week by week?

I'm not giving up on Les Mills mate, not easily. Nah I got 12 mth contract ends next year.

Just heard about this gym close as to me so checking it out. Wish I had known about it b4 the comp though cud have saved almost an hour travel for cardio sessions!

Ah true, yea... I should have shopped around too.. could have signed up at Club Physical.. 5 minute jog from my house! Ah well.

Cardio... next year you could just try walking... lol was funny reading about Nato doing 4-5 hours of walking per day for that comp. More reason not to give up on LM then.

[Gym rat]

Cool t shirt

[Android]

Cheers GR :-)

Today was Legs.

I had a boring day at work and was tired by the end of the day.

I'm also only eating about 600 cals (150gm carbs) more than I was pre-comp dieting. Am taking 3 meals to work and they have meat, veges, and kumara. The extra carbs are coming after dinner with a large bowl of oats. This is low-carb for me I can tell, my voice lowers and gets a little croaky when my carbs are low. So I had Burger Fuel for dinner and will take white rice tomorrow and carb up on Rest day.

Les Mills today after 5pm and all the squat racks were taken, can't believe it the gym was busy-as. I wore my Android t'shirt and was lost inside it, mentally I want to fill it out...weird.

I warmed up with some mid-weight Leg Extensions. No squat racks were free so I started with Hack Squats.

2pps and 15 reps, then 3pps for 12 reps, then 4pps for 6 reps, then 3 working sets of 5pps for 2 reps each. Pretty good rest periods, will see what I can do next time on a more carbed-up day I had expected 6 reps with 5pps tbh but it's all gud.

Got a squat rack, finally! Warmed up with the bar, then 1pps, 2pps, and 3pps for 6 reps. Then added a 5kg each side and did a 5 repper.

Stiff-legged deadlifts next and warmed up with the bar, then 1pps. 2pps next for 10 reps using straps to take mind off arms and grip. Felt real good at this weight so went up to 3pps and did 3 working sets for 6 reps each. The heavier weight seemed to put more strain on my Back than my Hammies to be honest. I can do heavy, just didn't "feel" as productive on my Hammies as the 2pps set.

Time flies when you take large rest breaks between sets and an hour had passed so I didn't even get to do calves. Convinced myself I didn't need to do them I am not in bodybuilding mode yet.

I took a week off the gym and today everyone coming up to me was asking where I'd been as if I had been gone for months LOL. Nice to be missed but I suppose going from 6-days a week to nothing is noticeable.

Did a 1ml CN Test-E pin tonight, exactly 5 days since the last one. It's still early days yet but I can feel a few things going on. Motivation, stronger muscle contraction, slightly more muscle fullness but not noticeable can just feel fuller at the mo.

[Optimass]

Les Mills today after 5pm and all the squat racks were taken, can't believe it the gym was busy-as. I wore my Android t'shirt and was lost inside it, mentally I want to fill it out...weird.

I have two wardrobes lol ... when Im thin my big clothes beckon me from the closet .... "come to to us Opti"

Good to see you back on the track ... bigger and better in 2012 bro.

[Android]

cheers Opti. Catch-up for a feed next time I am downtown ay, just working at top of Symonds St at the mo.

You got a big weekend coming up me thinks...give it heaps on the bench press!

Today was Chest for me. I think I ate some bad chicken today had a gut ache to go along with it all. Was walking out of work thinking of not going to the gym like this but decided to at least turn up and attempt some lifts.

Did flat bench press warming up with 60kg, then 100kg, and then 4 working sets of 140kg doing 4 and 5 reps per set. Plenty of rest between sets and could feel the stomach ache, and pushing hard my hammies get a workout as well. This was a set or two more than theh last Chest workout...progress.

Next up was incline bench on a HammerStrength machine. Warmed up with 1pps, 2pp, and then 4 working sets at 3pps, 6 reps per set. Pretty happy getting back to 3pps but just pre-comp and on GHRP-6 I remember doing 4pps for 12 reps so bit more to go.

Feeling pretty good lately on 1ml CN Test-E 250mg/ml every 5 days.

I actually liken this to taking 2ml of Pharmac-approved Test Cyp 100mg/ml. It isn't as fierce on my libido as my ususal Test-E 200mg/ml but it's working it's magic. One thing about the CN stuff (and I've pinned a few guys with their other product, Deca) is that the oil feels similar to Syntherol. It sticks or slides inside the barrel the same way, and if you get it on your fingers it's more of a silicon-type oil. Not saying it's made of the stuff or contains it, just saying that compared to my usual Test-E and the Pharmac-approved Test Cyp the oil is much much different. Other than that for the cost it seems ok.

Will consider going up to 2ml every 5 days next week and see else what I think, just depends on how much time I have for the gym. Don't see the point in going up if I can only get to the gym every 2nd day so may address that at the same time.

[Small]

back. vodka plz for my huge collection of duty free 8)

[Android]

back. vodka plz for my huge collection of duty free 8)

students :doh: goes overseas more often than i do

[Small]

would you believe i passed everything too haha yayur

and did a pb incline bench today - good day

[tomsammce]

CN is underdosed shit surely you can do better than that. I thought you weren't a cheapo

[Android]

There were some big guys on stage this year taking only CN, I had to see what the deal was for myself. Have heard all the talking, just doing the walking.

[Android]

First visit to Genesis gym and did Shoulders for the first time in like...3 weeks!

Have just been doing 3 workouts a week for Back, Legs, and Chest and before that was a week off so it was high time these got a workout.

used the Nautilus seated press machine and the motion of it is quite suited to me. Did that for a bit, nothing heavy just pumping up with 1pps for a few sets. Gym wasn't busy at all.

Then dumbbell side raises, very strict and light weight and high reps. Now the Shoulders started to get that familiar muscle ache that tells me they're working.

Then bent-over dumbbell flyes for rears followed by incline rear delt exercise.

Finally a seated flye machine that was so hard to squeeze into. It was like the machine was made for small people or something cos at the relaxed position my shoulders were already holding the weight off the stack! Pathetic machine.

Then I tried there only pec dec trying to do rear delts and it was not a regular pec dec...and turns out it isn't going to do rear delts at all. The machine took the skin off my knee, teach me for using it for what it isn't intended for.

Overall, so far, not that impressed.

I shouldn't be impresses, it's not a big gym...was hoping for alot when I heard it was just around the corner from my place. So 4 more days to go try it out. Tomorrow will be Legs so keen to see what it has to offer in that department, and see what a busy time looks like as well.

[Optimass]

Hard switching gyms bro - takes a good few weeks to find rythym for me - you adapt your excercise routines to fit ... hopefully settles soon so its one less thing to focus on.

Aren't there a few good gym in Mt Eden? Frank Boulgaris has a gym there I think ... not far from you and bound to have a bit of weight to play with.

[Android]

Yeah been there b4 to Franks BTS.

Will b back at Les Mills tomorrow doing bodybuilding again.

I found low rep work trying to add more weight each week quite uninteresting and miss failure...ehmm if that makes sense.

I miss feeling stretched and pumped, growing, and appetite to eat more and more.

[Optimass]

gotta do what lights your fire bro ... bodybuilding has so many different correct ways to building mass - just need pick the right one for you. Sometimes best 90% of the time to stick to what you know to keep your mind dialed in and every now and then try something out of character.

[Android]

Best workout ever! I haven't done Arms of any kind for 3 weeks.

I thought about what it is I really like during the workouts, as Opti has said do what works and you enjoy, try other things occassionally.

I find for muscles like biceps that get alot of lactic acid pain long before muscle failure it's about how much pain I can endure before having to stop.

For other muscles like triceps it's getting as much blood into the muscle before getting failure that I enjoy.

There's just some form of endorphine feeling when muscles are stretched to the absolute max, for me anyway. And so chasing that stretch is my drug...

Taken after the Arms workout, felt stretched to hell!

I did 3 tricep exercises, then 2 biceps, then 1 more tricep.

All warm-ups were in the 25-rep range then sets were up and down the stack in the 12-15 rep range. Some sets were heavy and just got out like 4-6 reps but then dropped back and did more.

Lots of fun!

[justhell]

Arms looking massive there android.

:nod: