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

[Android]

Dunno how I managed a workout this afternoon.

Spent alot of time at Pacific Festival in the sun, walking around for hours cos had to park in Westmere. Why did they line all the roads with cones preventing parking and then NOT do anything with the spaces...?

Got a Shoulder workout done inside 45 minutes, loaded a pre-workout shake and forgot to take it. Only affected motivation didn't affect strength today.

Smith machine front press first-up, seems to be a common theme for my Shoulder workouts. Worked up from 1pps to 2.5pps gradually. Last set did a drop-set down to 2pps and repped out until no more.

Seated press on Hammer Strength machine next and felt strong, delts felt hardened up and warmed up so started with 2pps, then did working sets with 3pps. Totally happy with that and did 8 good reps each time.

Then side raises on a machine that lets you extend your arms out wide. Did about 3/4 stack weight and in the 8-10 rep range for a few sets. Delts pumped up nicely on this one.

Bent-over side raises next with 8kg dumbbells for rear delts. Did 4 working sets.

Lastly some cable side raises with a light weight and never seen delts look like this before. Arms too looked better than a week ago.

TNE is really making a change. Have backed off to 1ml a day of TNE, the 75mg pre-workout ml is doing me just fine and ED pinning is more than enough.

Current cycle modified and looks like:

Mon, Wed, Fri, Sun - 1ml Tren-A, 1ml Mast-E, 1ml TNE

Tue, Thu, Sat - 1ml Test-E, 1ml NPP, 1ml TNE

So that's:

1.1gm Test

400mg Tren

300mg NPP

800mg Mast-E

Pinning is simple, 3ml each day, 1.5ml into each small muscle group like Bicep, Tricep. The site pinning is working a treat with TNE.

Will drop the Mast-E out in a few weeks and increase the Tren with Tren-E.

Staying away from Orals want to keep water down, and doing that with Adex about 0.5-1mg ED

[Android]

What a way to start the week, with Legs!

Stayed away from Squats today, warmed up with the usual Leg Extensions. Ended up doing alot of sets at light weight, tear-drop just felt like it needed a good warm-up to protect the knee today.

Leg Press first up and just worked up from 2pps to 6pps and did 5 working sets. Took me ages to complete was a total of 10 sets. Could have gone for more weight but preferred the volume of sets today.

From Leg Press to Calf raises, similar machine to a Leg Press but more horizontal. I lost count of how many sets and Calves were pumped up and almost cramping between sets.

Then Leg Extensions with a decent weight. As I extended out the calves were tight-as and almost cramping but got thru some low rep sets at a good heavy weight.

Lastly (1hr went by fast!) was glute-hammy raises. Just does 1 leg at a time and went for the squeeze not the weight I could drive out.

Post-workout was the usual WPI shake. Then home for a high protein, low carb meal. Before bedtime I have been having 300gms white fish every night.

Rest day today

[DIANABOL]

How are you finding the Mast E at 800mg? You been running it long?

Apparently Mast at high doses is where the magic happens. True in your experience?

[Android]

How are you finding the Mast E at 800mg? You been running it long?

Apparently Mast at high doses is where the magic happens. True in your experience?

Nah just been 2 weeks so too early to tell, as of now I would prolly prefer the instant effects of 100mg Mast-P EOD....will see what happens and update

[Android]

Tuesday was a Rest day....from everything.

TNE shots hurt like hell and muscle groups from the last week of pining were still red, sore, swole. Took a whole day off taking anything, no AAS, no GH, no T3, no Adex, no problem. Had a great sleep that night and felt refreshed yesterday.

The only thing was I slept on my left Shoulder all through that night and rotator cuff hurt like hell all day Tuesday, weak as couldn't even lift a set of car keys off the table. Last workout was Legs and I was thinking about doing Legs again yesterday just to rest my Shoulder.

Opted for Arms instead.

I just locked my Shoulders in tight on every exercise and on most didn't do full ROM as Shoulders tend to move on tricep lockouts or full ROM bicep curls. Not going full ROM means continuous tension so it's not less effective imo, just the muscle fibres employed are more centrally located so for instance you're not working the bottom of the bicep since you're not going down that far...IMO.

Was a great workout tbh, was able to go heavy then I've ever gone before since only short ROM and Arms blew up nicely, will def do these workouts more often.

First up was seated tricep pushdown, the mother of all tricep exercises. Not full ROM so arms were shaky to start with since you're not going anywhere near a lockout the weight on the triceps is continuous. Gradually worked down the stack over 4 sets I was concentrating on not moving my Shoulders as this exercise can screw them if you let it. At full stack I did another 3 sets and was done, no problems!

cable tricep pushdowns next with a v-bar. I worked down the stack, standing in close to the cable and worked down the stack, then added more plates to that. Piece of cake.

Next I did a preacher curl but didn't go all the way down and it's a preacher curl not ideal for preachers anyway. The padding is flat so there's like 30% of the ROM is relaxed bicep as it comes up....they need to be 45-degree angled so .... anyway, I did more like concentration curls on this machine it just helped me lock my Shoulders in place while I curled.

Cable curls next and did these across the front of my body, so standing side-on to the cable so my Shoulders aren't being pulled forward from the weight. Biceps pumped up nicely and did medium weight where I could get just 8-10 reps out.

Between some of the working sets I did rope pushdowns and got about 3/4 stack for these....sweet!

That was Arms. Despite being leaner they're still 20" down a little bit but prefer the lean look over puffy-big.

Modified my cycle, no need to do so much Test with the other compounds. They kinda shadow Test in their own specialised way and high Test is high E2 for me. The TNE goes in on training days and Test-E on non-training days so I should get 400mg of stable Test supplied in 2 shots about 3 days apart...perfect. And additional site-pinned TNE on training days for strength, and to inflame the muscle for site growth.

Dropped the NPP so it's just Test, Tren and Mast, looking like this:

300mg Tren

800mg Mast

700mg Test

[Android]

Legs today and did it back to front...the ancillary exercises before the Hack Squats.

Started with Leg curls and just repped high on the first 2 sets before increasing the weight a bit...made small weight increases and prolly did 6 sets in total. I let my legs hang straight at the end of each rep to feel the stretch, as this exercise shortens the Hammie and I want a long one.

Next was seated leg curls, this time with a pretty heavy weight that only allows for 8-10 reps. I let the legs straighten and got the stretch like before. This made a pause at each rep, with no let up in the weight on the Legs.

Next up, Leg Extensions. I just did about 4 sets of medium weight to warm the Quads up for...

Hack Squats. No heavy weight I worked up to 2pps and with feet high and wide on the plate I did 4 working sets of 8-10 reps. Quads were pumped up and although I didn't go to exhaustion or failure I had tired Legs. The high foot position engages the Hammy more and I had tired that out with 2 exercises before.

Standing calf raises next, 1/3 stack weight and just did x4 15 rep sets before jumping on the seated calf raise machine and with 60kg on it did more sets. Last set I did a lot of pause work between reps and just let the weight hang on my Leg. It felt like I had weight on my calf for a whole minute but was prolly closer to 45secs. At the end I had crazy lactic acid pain as I lifted the weight off my calves and limped off the machine.

Went back to Leg Extension and with 3/4 stack did some one-legged extensions, then 3 sets of the stack with both Legs.

Legs were pumped up pretty damn big, was really satisfied with the effort and result.

Will have to do Squats, SLDL and Lunges next time to keep things mixed up a bit.

[Android]

Friday was Chest, in and out in 45mins, less is more or so they say.

Flat bench press first up, warmed up twice on 1pps. Shoulder has been all good the last 2 days but didn't want to do something stupid. Then 2pps for 10, and 3pps for 6. Then 3.5pps for 4, and lastly a single at 4pps.

Been ages since I've even tried this weight so muscles and tendons not used to the load but muscled it up on my own no worries. Stripped off to 3pps and got out another 6 clean reps, plenty of gas left in the tank.

Had to do a seated press cos all the benches for incline dumbbell press were taken. Set the seat lowest position, worked down the stack quickly and just did working sets of 8-10 reps stack weight. It's a heavy stack and could feel the outer chest working more on this one.

Lastly pec deck flies on a seated cable thing. I ended up doing about 6-7 sets I lost count between talking to a PT and doing my workout. This gave me a wicked Chest pump, then a long rest, then another wicked pump.

Thinking about doing CAPO lift next if I can see where my other 2 lifts are at. If I can do 180 Bench, 220 squat, and 240 deadlift in the gym unprepared (i.e. no strength training in the last 6 months just repping it out until exhaustion on lighter weight) then last night I thought f**k it. My mentality for everything I do has always been to improve or don't bother turning up...but just participating and not worrying about hitting my PBs or maxes might be ok this time. It'll be weird not eating up large, not trying to gain size and strength.

I'll try to for sure, but I haven't prepared for it at all....will see what next weeks lifts bring me, if they're ok then sweet if not I'll b spotter/ loader on the day :pfft:

[Android]

Missed the Kai Greene thing, my left erector got strained doing deadlifts this morning so I've been taking it easy all day, rubbing oils on it, massage, and a couple of painkillers/anti-inflamms.

Last time this happened was way back...10yrs ago. Back then I could hardly walk out of the gym on my own, spent the weekend lying on the couch and eating lollies cos couldn't go shopping, and by Monday was as if nothing had happened.

This time, I got through the workout even though it pulled on the first exercise, and although I feel un-mobile I can move and not much problem just a tweaked muscle.

Started on deadlifts and I didn't rush through the sets, I did 1pps each time and at 4pps was doing 6 reps, resetting each rep, and lifting without a belt.

I put on a belt for 5pps and it went up pretty easily. Stopped at 1 rep.

I added 10kg each side for 240kg which isn't my max. Trouble is, it wasn't my max 6mths ago but I've not been doing heavy since...so it was prolly over my max until muscles harden and tighten up. Anyway I pulled it off the floor but couldn't lift it up and then once I put it down I gradually noticed my left erector feeling weak. I couldn't bend over to get weights of the bar I had to bend down with my knees just like OSH teaches you LOL...bend at the knees.

Too bad, I left 2pps on the bar and did bent-over barbell rows as the weakness was minor at this stage. I left my belt on though and did 3/4 bent-overs.

Next did lat pulldowns. I did these leaning back more than normal only because I don't do them like this normally.

Lastly I tried some seated rows but erector was freezing up and decided it was enough. By the time I drove home it was sore and difficult to get out of the car.

Got my Back oiled and massaged, then rested all afternoon. Can feel (or not thanks to pain killers) that it's freeing up and will be all good tomorrow.

I think I will apply the pre-workout oil to my muscles before working out next time. It heats up the muscles once you start working them and may help.

Tomorrow is Shoulders, if Back is feeling sore still I'll do Arms instead no biggie smalls

[I Declare War]

Bugger to hear about your deadlift dramas mate. Nailed it on the head with it not being your current max.

What I do when I'm not focusing on deadlifts is just do them every 2nd week. Warm up to a weight that I want to maintain over the period. For example, I'm just maintaining 240kg at the moment... so I warm up to that, do one rep (or more if I can be fucked), drop to 5 plates do 3 reps, drop to 4.5 plates and do 5 reps. After that I go straight to rack pulls and jump in at 240kg and do 3 sets of 10-15. That's my strategy anyway - makes me know where I'm at with my strength at all times.

Would have loved to see Kai! What a freak... I just watched his posing video from last night. Wtf

[Android]

Cheers, yeah I need to do something similar was too keen to c wat I could do....turns out it isn't 240 haha :pfft:

Kai's posing was awesome really artistic in Japanese gear. Incredible to see.

What a freak tho, he was 145kg at 173cm ....off-season size, Wikipedia says he competes at 116-120kg.

Compare that to Flex Wheeler competing 105kg at 175cm and he wasn't that small either!!

Was more motivated by seeing Kenny O'Malley last night, really doing a good job of sculpting a good shape, good genetics too, and more pleasing symmetry than others I've seen. Bodybuilding in NZ across all the Feds and classes is awesome!

[Android]

Shoulders today, epic workout for me and got some good feedback from peeps on my size increase over the last week. Feel good, train good!

My Back is 100% again....fastest recovery I've ever ad. Went from couldn't bend my Back and was couch-bound from Sunday lunchtime, to pain-free and flexible late this morning! No pain killer/ anti-inflam since this morning so not hiding the pain or anything, really made my day.

Pre-workout meal was a protein shake and a bowl of oats with Special-K on top and trim milk. Then 30mins alter a Dorian Yates NOXPUMP pre-workout sachet (300mg Caffeine!). Then 45 mins later I was at the gym so meal was well over an hour before and pre-workout was 45mins before.

Post-workout was a WPI shake and some sugar-based treat (egg whites, sugar and coconut...called a coconut macaroon meringue).

I went for Smith machine front press to kick off the workout. I stretched and warmed my Shoulders between every set as I increased the weights. I did 2 sets at 1pps just to be sure, I went for depth on the 2nd set touching the top of the Chest.

Straight to 2pps and 8 reps was easy. Put on 10kg each side and did a good steady 8 reps so I went for 3pps. I got out 1 rep and then the safety rods had in place were a bit high and put me off, so I stopped, re-positioned them and got out 2 more reps. It wasn't a high rep set LOL so I backed off back to 2.5pps and repped out 6 more.

Best I've done is 3pps for the front press, totally stoked with the effort and Shoulders were warming up really nicely.

I did Hammer Strength front press machine next and started on 2pps, then 2.5pps, and lastly 3pps. I stopped after a single set at 3pps, less is more.

Dumbbell side raises next. I felt strong, wasn't tired at all so I started on 15kg, then did a couple of sets at 20kg, and then finally a set of 8 at 22.5kg....been a while since I've done the weight its heavy for me.

Last for Shoulders was bent-over raises with 9kg, super-set with 20kg bentover rows...these are designed to still hit the rear delts so elbows are out and just trying to mimic a badly formed rear delt raise. It totally exhausts the rear delts with a heavy-as weight that I couldn't normally lift.

Then I did a side raise machine. I worked down to the stack which I have never achieved before on this machine! It was a hard 8 reps and I felt dizzy on some of the reps but got them out.

Lastly, crunch machine in the 3 positions, left-side, front, right side crunches. 30 rep sets on the front crunches, side ones were more like 10-15 rep sets. 1/3 stack weight and did all 3 positions 3 times through.

Happy days, here's my delts at the end of the workout today.

[Optimass]

Delts looking thick bro awesome gains. Deads will come back with time - just need to build it up each week. My training max is 260kg and only go over in the last 4 weeks build up to a DL comp. 10 day window worked great for the Melbourne lift and I have found once you find condition (the tightness you referred to in your back) you'll be popping 280kg+ with your frame for sure in no time.

[Android]

cheers bro, but not big enough yet :pfft:

Yesterday was Arms.

Pinned the long tricep horseshoe thingy, dunno the name but the one that hangs down visibly in a bicep pose. I had to hang my arm up like a bicep pose, relax it, and pin....awkward cos the more fat I lose the more veins I see, but when you pin like this you can't see anything. 1.5ml went into each side the 3ml was made up of Test-A and TNE. Did this 2hrs before working out, then I ate a pre-workout meal, then closer to the time had a pre-workout drink.

At the gym, first up was close-grip bench. I worked up slowly to 1.5pps and let the 4 12 rep sets get the tricep pumping, slightly sore from the pinning as they swoled up but isn't that what they mean by no pain, no gain....

Next up cable pushdowns, I grabbed an e-z-curl bar shaped handle and went straight for the stack. Was an easy set of 15 each time so I squeezed the hell out of the muscle to compensate. 4 sets later and triceps felt incredibly tight, from the pump and the oil.

Next up was single arm cable curls. I did low rep heavy work on these. Warming up was a 12-setter but then went down and just got out 8 reps. Down another plate and only just made 8 reps, and again heavier and 8 reps last 2 were swinging it up, lowering it down.

Then it was seated dumbbell curls, supinating the curl and one-arm at a time. I just grabbed the 20kg and did 12 reps, 8 reps, 8 reps, 6 reps. Between sets I had the urge to squeeze my biceps, it's a hormone thing happens to me on Masteron or Tren. It releases something in my head that feels good :pfft:

Reverse cable pushdowns were up next, leaning against the cable and doing tricep pushdowns in front of your body. Stack weight I did 4 sets of 20 speed reps. It felt like the lightest weight in the world to me and was able to do a ridiculous amount of work! Will have to look at machines that allow more weight to be loaded, maybe lat pulldown machine?

Finally, I did seated tricep pushdown just as I was walking out the door, just stacked it straight up and pumped out 2 sets of 15. At stack weight it's hard to get your butt to stay in the seat but the reps were easy enough.

Feeling stronger every day. Masteron is working extremely well with the Tren and getting comments on an almost daily basis about size yet my bodyweight hovers around 110-112kg. The TNE pinned into small muscles was inflaming them initially but I took it easy and following pins they are less aggressive. At one point I had a bicep that radiated heat for 3 days and the missus telling me to take antibiotics, but it went as quickly as it came.

I just started trying out Mechano Growth Factor (MGF) and after yesterday's workout I pinned 800mcg in 2 areas on each bicep. I hadn't planned on 2 pins per bicep but it stung like a mother f**ker and I just couldn't handle the soft spot under the arm for triceps.

I got a bit sleepy an hour later, but stayed awake long enough for dinner and then some fish with eggs at 9:30, then had a great sleep!

800mcg sounds like overkill for a single dose but all dosage info is just what you read on the interweb....there's a heap of conflicting info around MGF will read into it some more - works vs doesn't work, IM vs Sub-Q, PEG vs non-PEG, or local vs systematic.

[Android]

Fun Leg workout today, did things out of order and just worked the pump.

Did a hack squat machine first up, with no weight. It's not the usual hack squat on a 20-degree angle plates each side kind of machine...it's a...will have to take a photo too hard to describe.

Did 4 sets of 15 reps and after 2nd set had to stop and rest-pause after 10 reps the lactic acid was burning. No weight on this at all btw, weird machine never seen before in any other gym...need I say more.

Then I went outside in the sun and did lunges. I did 30 lunge sets and after the first one could only make 24 lunge sets or risk falling over. Quads blew up and shorts got tighter but kept lunging. No weight, no way.

Came back inside and did SLDL with the bar, then 1pps. I really needed to stretch my Hammies out they were still tight-as. I just took it easy but at top of the movement I squeezed Hammies and butt since weight wasn't there.

Then standing calf raises, 1/2 stack for a couple of sets before upping to 2/3 stack. I do 12-15 rep sets for calves.

Next I sat on Leg Extension and did single leg lifts with 3/4 stack. I lean over to the side and can feel outer sweep pulling the weight up before the tear-drop takes over a bit. Quads pumped up again.

Went over to seated calf raise and someone had 4 plates on it, damn! So I just stayed on that weight and did 10 rep sets. Was hard work but worthwhile my calves don't often get 2 exercises.

Lastly, some lying Leg curls. I warmed up going down the stack and then went down to a few plates off bottom of stack and repped out 8 good squeezes.

Done, Quads are looking freakier now and decided I need to switch focus to Hammies and Calves for a while to avoid looking like I lack something...balance not size.

Pre-workout meal was mince on toast and another piece of toast with strawberry jam on it. Then Meso-morph pre-workout drink.

Post-workout was a WPI shake, then dinner was chicken, chilli mussels, mushrooms, capsicum and brocolli. Some other things in there too but nothing worthwhile in carbs.

[Android]

Supplements

------------

Really enjoying the new combination now and even dropped pinning on non-workout days for a total break.

Test is down to 400mg per week just from TNE pre-workout

Mast-E is 600-800mg (depends what day non-training days fall on)

Tren-A 500mg

Still doing 2.5iu GH mornings 5-6 days a week and 400mcg MGF post-workout (200mcg each side).

So a 1.5gm anabolic stack, there's no need for Arimidex any more and my energy levels are just awesome!

[Android]

Diet

----

Nothing else matters if your food intake isn't in order, here's my average (training day) eats. What isn't factored in are the nights out for dinner, takeaways (tonight is going to be Hell's Pizza), weekends at the beach (ice-creams, softdrinks), pre-workout drinks (V or Carb Cola), a couple of beers. But an average day of good eating during the week looks like this:

Meal 1: (breakfast)

small bowl of oats with about 100ml milk

complex protein mix (WPI, WPC, Casein, Egg Albumin etc)

30P, 40C, 0F

-------

Meal 2:

150gms meat, veges, fruit

30P, 50C, 5F

-------

Meal 3:

150gms meat, veges, almost no carbs

30P, 20C, 5F

-------

Meal 4:

150gms meat, veges, fruit

30P, 50C, 5F

-------

Meal 5: (pre-workout)

WPI shake

Large bowl of oats, or can of peaches, or can of creamed rice

30P, 60C, 0F

-------

Meal 6: (post-workout)

WPI shake

30P, 0C, 0F

-------

Meal 7: (dinner)

150gms meat, veges, small amount of carbs

30P, 30C, 5F

-------

Meal 8:

300gms white fish

50P, 0C, 0F

-------

Daily snack(s): (almonds, low-fat icecream, grapes)

10P, 30C, 5F

Totals

-----------

270gms Protein, 280gms Carbs, 25gms Fats

2425 calories

Online calculators say my BMR needs: 2097 calories per day and then multiply that by an activity level for a desk job of 1.2 and my true maintenance calories are 2516

If I have a can of V or ice-cream they're not going to put me so far over that I add fat so I can pretty much get away with adding in anything each day without a gain in bodyfat.

Btw, I've eaten like this for 5 months now and never counted the macros out like this....just thought I would give it a go as I'd like to get measurements done by a nutritionist soon in preparation for next 6 months and he's going to want to know what I eat and when.

[Android]

Should be the last post today LOL just had to snap pic of what is prepared for me.

This is my 3rd meal (I start work at 6:30am so this would be my lunch). There are no carbs except from the teriyaki sauce over the chicken and eggs. I drop carbs out of this meal to avoid the midday sleepy feeling mostly.

[trainlikeafreak]

lol that hack squat makes me want to throw up!

[Android]

lol that hack squat makes me want to throw up!

yeah i never see anybody using it!

Today was Chest and Triceps.

Loved the workout, didn't do pre-workout drink just had a strong coffee. Friday night wanna chill out later with a vodka, and 300mg caffeine in the arvo...mmmm nah

Did bench first of course. Just started with the bar and worked up to 3pps. I stopped at 6 reps. Then went for 3.5 plates. I got out 4 good reps and then rested, dropped back to 3pps and repped out 7. I didn't need to push 1RM like last time, will settle on getting reps up on 160kg before moving up a notch again.

Next was incline dumbbell press. I haven't done these in ages, and not gone heavier than 40kg I think in over 6 months easily. I worked up to 50kg and did 3 sets of 8-10 reps and felt ok, heavy but still ok.

A seated Flye machine was next, cable thing with a stack just set it a couple of times and repped out until Chest was swole.

The seated tricep pushdowns, worked down to the stack no surprises there.

Cable pushdowns next super-setting with a straight-arm pulldown that kinda works the lats as well but burns the triceps to hell!

I remember the plates for pushdowns was 3/4 (150) and just (70) for the straight-arm thingy. So heavy weight low reps followed by a burning medium rep set.

Triceps blew up quickly and I MGF'd them when I got home. Man that stuff stings and makes me not wanna do it anymore LOL

[Android]

Back workout late this afternoon.

Was all carbed, protein'd and fat'd up after some cafe brunches and snacking out and about.

In the afternoon had some beef, fish, and pumpkin then downed a tin of apricots for a pre-workout meal.

Before heading off to the gym got some Q-Rub rubbed all over my Back. It's a massage cream that only heats up when you use the muscle. This was without bullshitting the most eye-opening workout I've ever had. I was able to feel the heat of the area of Back the exercise was working...no s**t it was like feeling a heatmap. When I was working traps, they were hot-as and the rest of the back had cooled down. When I was doing bent-over rows the lower back heated up and lats, every exercise I could feel what was working it blew my mind tbh.

First up, did some lat pulldowns on a HammerStrength machine. Just feeling the weight, warming up the arms, got up to 2.5pps without too much trouble.

Next did incline dumbbell rows, where you lay forward on an incline bench and row....ummm dumbbells. Did 4 working sets of 35kg and could feel the heat in my traps in middle of back, slightly upper but not the top part.

Then I did a wide-grip seated cable row. This is where the Q-Rub blew me away. The middle of my Back, the part I intended to be working was hot while the rest of the Back wasn't. It was so easy to focus on the muscle...sorry I could go on and on about this...

I worked down to 2.3 stack slowly and then switched to the usual close-grip handles and went further down the stack for 3 more sets. Prolly did 8 sets on this in total.

Next up, lat pulldowns and I did this underhand grip. Biceps loved the work and was a nice change from wide-grip lat pulldowns.

Lastly, bent-over barbell rows. I was going to do FST-7. Instead I kept the rest periods short but after 5th set I super-setted behind the back shrugs. The constant rowing was tiring my biceps but as soon as I threw in a shrug they stretched out and made the next row easier. So did 7 sets of rows and 3 shrugs, with...just 1pps :pfft:

That was it, awesome workout and I will use Q-Rub again for my Back workouts. My intention was to protect my Back from tightening up like last time, but WOW :shock: I found a new use for it!

Post-workout, WPI shake and I tried MGF into Sub-Q cos I can't reach my Back...it stung like a mofo!

[Android]

Something different than a wide lat shot....a Back squeeze LOL

TODO: Gotta make the traps and Back look that when I lat spread

[soundsgood]

:shock: Your Traps are looking crazy! Have you had a play around squeezing your traps while doing a lat spread? I had a play just now and you're right, it does look good. You might want to do some posing with Mike K before you jump on stage next, he is very good at posing his Back.

[Android]

:shock: Your Traps are looking crazy! Have you had a play around squeezing your traps while doing a lat spread? I had a play just now and you're right, it does look good. You might want to do some posing with Mike K before you jump on stage next, he is very good at posing his Back.

cheers mate.

I like how Silvio Samuel displays his...as he prepares for the lat spread he's showing off his traps squeezing them, then pops the lat spread.

I thought Mike K's best posing was his side Chest pose, looks like a real Pro in those shots.

[Android]

Did Shoulders yesterday morning and highlight was definitely the 3pps Smith machine front press for 5 reps, then 3 reps. Been working up to this weight and last time I think I only got 2 reps out so within a week strength has gone up alot.

I switched from presses front raises and while I was feeling fresh and strong I worked up doing front raises with 2 plates. 8 solid reps....it was harder on my lower back than it was on my delts to shift that weight out in front of me.

Did bent-over side raises with 10kg dumbbells for rear delts next.

Next up, cable front raises. Worked down the stack and did these holding the bar slightly out in front of me, more than normal so made it down to 3/4 stack.

Then halfway through those super-setted some cable side raises.

Lastly, side raise machine almost got down to the stack but main thing was did 8 good reps per set.

Finished off with Ab crunches and leg raises. Short'sh ab workout but at least I did one

[rapz]

Did Shoulders yesterday morning and highlight was definitely the 3pps Smith machine front press for 5 reps, then 3 reps. Been working up to this weight and last time I think I only got 2 reps out so within a week strength has gone up alot.

I switched from presses front raises and while I was feeling fresh and strong I worked up doing front raises with 2 plates. 8 solid reps....it was harder on my lower back than it was on my delts to shift that weight out in front of me.

Did bent-over side raises with 10kg dumbbells for rear delts next.

Next up, cable front raises. Worked down the stack and did these holding the bar slightly out in front of me, more than normal so made it down to 3/4 stack.

Then halfway through those super-setted some cable side raises.

Lastly, side raise machine almost got down to the stack but main thing was did 8 good reps per set.

Finished off with Ab crunches and leg raises. Short'sh ab workout but at least I did one

Nice strength on the presses & raises Android!

I just got the 3pps on the smith last week, smashed out 6 reps :jive:

and that was after pressing the 50 Dbs for 3 sets, was happy with this.

Your traps are looking sick in that photo, do you work them directly with shrugs or anything?