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

[Android]

not much change since last update, being consistent with everything and seeing small improvements on a weekly basis.

Am cycling Phenibut because it feels like mild MDMA or Ecky. At work mind was going way faster than everyone else in meetings and was overly friendly engaging in conversations with people I usually ignore if we aren't working in the same area. Then was feeling overly tired in the mornings, so realised it was over stimulating something. After 2 days off no longer tired and back to normal self.

Wicked for a supplement, still dunno if it's legal to bring in or not...?

Been working Legs with less weight and more reps they've expanded a bit from the tight muscle they were during PL last year.

And arms which I never trained for size all of last year have relaxed a bit and grown to 21".

Really happy with progress this year and looking on target for goals...had alot on besides bodybuilding (buying a 2nd house, new software contracts, buying a cafe business for g/f to run, holidays, building an iPhone game...still in progress but learning Luo scripting is a nice break from .NET imo).

[Gym rat]

means quads dude

[Android]

End of week update.

Last workout was Monday, have been sitting on 2ml Test per week only for this week and going forward.

Just too busy organising new house. Will have 2-3 months before moving in but all the legal stuff that needs to be done is the focus right now.

Then will get back into things...so I guess this is a cruise

[Android]

Body Balance on Friday, Legs on Saturday and Shoulders on Sunday.

Got sore glutes and tear-drops from doing 160 lunges outside straight after squats.

Got sore front delts from doing 3 pressing movements and just 2 raises (side and rear).

I started a new set of compounds... I had been taking Tren-E, Bold-C and Test for a while:

1ml NPP ED

1ml Prop ED

100mg Proviron ED

That'll be 700mg Test, 700mg NPP, and 700mg Proviron per week.

NPP is the anabolic, Test the androgenic, and Proviron for keeping estrogen controlled and giving more free-test than Test gives...and cancelling out Deca's libido-killer effects.

Haven't quite yet been on GH for 3 months yet think I started Nov 11th so keen to see what happens from months 3 - 6. Things with GH happen so slow it's impossible to quantify a certain GH regime with a certain result unless you do it for 3 solid months (even then the magic number "3 months" isn't quite correct, it's just a common number thrown around).

Oh and of course diet is changing in prep for this.

Will update on meals and timings later once I've repeated it for a few weeks. Will be more "normal" food but still healthy and lower in simple sugars than it is right now.

Training will still be the same, I intend to add in some warm-down exercise after the workout though if the gym isn't too busy but like diet will wait until I've been able to do it for a week or two before saying I'm doing it...otherwise it's just a "would like to, but can't"....dream

[Android]

Great Chest and Tricep workout yesterday.

I was considering a Back workout since Shoulders were on Sunday, but hammering front delts over two days is ok.

Did incline bench press first up and warmed up with 2 sets to stretch front delts out. I went up from 1pps, 2pps, then with 2.5pps I just repped out 4 sets. When on last set couldn't get out 8 reps so I drop the 10kg plates, rested, and did a 12-repper to finish.

Did seated press next on a HammerStrength machine that lets you do one arm at a time. This lets you cross-over the chest and really squeeze the inner pecs. I jsut sat on 2pps and repped out 4 sets. Was aiming for 12 reps but by end of exercise I could only get out 10 before Chest was hurting (in a good way).

I did another seated press machine, different angles, grip and seated position. This one let me take arms way back for a great stretch which Hammer Strength previously doesn't allow. And I get the best pump when I stretch my Chest way back. So I did this with wide-grip and elbows out. Then as I got tired I did narrow grip and tucked elbows in. Different feeling on the Chest, just love changing it up!

Triceps next and started on seated tricep pushdown machine. Love this machine and after a warm-up of 1/2 stack for 30 reps I went for 3/4 stack and repped out 12-15 reps, 4 sets of burn!

Next up was cable tricep pushdown. This time I lean against the post and cable comes over me head and do pushdowns this way. Can go heavier and slower than normal pushdowns as core is taken out of the exercise alot more...you just lean back and brace your legs. I did slow heavy reps and full range of motion. Am really trying hard to build some freaky triceps, have a long upper arm so if they can be bigger they'll look awesome.

Next I did cable kickbacks with the cable set high. I worked up to a weight where I couldn't straighten my arm after 6 reps, and then swung the arm for the last 2-4 reps and slowed down the descent as much as I could.

That was Chest and Triceps.

After 3 gym days in a row I always take a rest day that's been my general rule now for the last couple of years.

[Android]

Missed a major event up North yesterday to test my 1RM but made it to the gym after a day out and about.

Worked on my Back and did 6 exercises. Most were 3-setters this time, and warm-ups were only on the first exercise.

T-Bar rows

Lying barbell rows

Behind-the-back cable shrugs

Seated machine row (seated upright, feet down on the floor)

Seated machine row (seated, like a cable row with feet out front)

Hyper-extensions (no weight, 5 sets of 12)

As said earlier I changed diet and timings, am down from 117kg to 113kg and fat has dropped off my stomach showing abs again. No cardio, no walks, no extra exercise ...yet:

Eating more meat

Fewer sweet carb snacks (achieved by replacing with apples, and almonds)

Less carbs for breakfast

Carbs for 1st meal at work, meat and veges

No carbs in 2nd meal at work, meat and very high veges

Carbs again in 3rd meal at work, meat and veges

Complex and simple carbs pre-workout

PWO shake just WPI protein

Dinner low carbs high veges

Pre-bed just casein shake

always fruit during the day and night: banana, apples(s), orange/grapes

[Android]

Arms yesterday and gave them a thrashing.

I worked past failure on many exercises and then just kept going somehow, someway

On triceps cable pushdowns when I reach failure on a heavy weight I drop back to light weight, reverse the grip so basically only thumbs are gripping the bar and rep it out. Can get up to 15 - 20 reps before it burns so bad.

On bicep curls my favourite way to go past failure is once I've reached it, drop one dumbbell on the floor and rep the other, drop that one, pick up the other and rep ad infinitum...I did this and got out an extra 10 reps each side.

On other exercises like tricep kickbacks once I reach failure I still try by swinging it up, and try and slow down the descent. Once that's exhausted my muscle I drop weight down alot and try and do strict-as with light weight. Seems to pull alot of blood into the tricep.

Don't do this everytime, but love mixng it up some days. Don't think I broke any heavy lifting records yesterday but had a great time and starting to see veins appearing again in my biceps. Fat/water is going down.

Today so far has been like this:

The timings and food are different each day, but roughly might be similar to today....

Wake-up, 3iu GH shot (EOD) and WPI shake with added BCAAs.

50mg Proviron, 25mcg T3, 40mcg Clen

A handful of of oats for breakfast.

8am I had an apple

8:30am I had a sandwich full of meat and veges (3 pieces of bread type sandwich)

10am I had my 1ml Test-P and 1ml NPP

11am had tuna salad (185gm tuna and a container full of salad with capsicum, lettuce, tomato, small amount of cheese, carrots some oiil and vinegar etc)

coming up...

1pm beef, beans, and rice

2pm 0.25mg Arimidex and 10mg Nolvadex, 50mg Proviron, 25mcg T3

3:30pm pre-workout meal (protein and carbs from somewhere)

4pm pre-workout 1 scoop MesoMorph and 1gm Phenibut

4:30pm - 5pm workout

6pm PWO WPI shake

7pm dinner is meat and veges with pumpkin

10pm Casein shake

Not counting calories, no idea, the only times I tend to stick to are during work hours (7am - 2:30pm)...after work anything can happen.

[Android]

Legs yesterday and today is a Rest day.

Squats

SLDL

Seated calf raises

Seated leg curls

every rep of every set was reaching for 15 reps

post-workout I stretched my Hammies out standing and seated for 5 mins.

[Android]

Nice mid-morning Shoulder workout before heading out for the day.

I'm 111kg and loving it~! People are so kind, they say I look big but I feel small. Have dropped 7kg in 3 weeks, metabolism is super high, and leaning up always looks better than bulking no doubt about it.

Warmed up with Smith machine front press on a bench (no seat back). I leaned forward as I pressed just as some machine does I've been on...moves the stress around.

I sat on 2pps for 5 sets in the 12-15 rep range.

Haven't done seated dumbbell presses for a while so sat down with 25kg and warmed-up. Then just sat on 35kg and did 4 sets trying for 12 reps each time.

Dumbbell side raises were next and worked up to a huge 17.5kg dumbbell and strict-as, did 12 reps each set. I stayed away from the machines which I always do for side raises. Could have gone heavier but didn't want to sway around on the last few reps.

9kg dumbbell next for bent-over seated raises for the rear delts, then grabbed a 20kg plate and did front raises.

Then did cable pullups, held a little bit out in front of me to really stress the front delts rather than using some back muscles.

Lastly, I did a cable raise to 45-degree front. It hits side and front delts nicely and ... hope it works LOL.

Diet is nothing but good healthy food, less simple sugars. Had some homemade burgers for dinner was first time in a week I've felt full after a meal. Am drinking Diet/Sugar-Free drinks if I do feel like a cold softdrink, and if I need quick carbs I choose fruit...apple, banana, peach or plum, grape or orange....these are my favs at the mo.

Always carry a container of almonds around, is a good snack at work if I feel like something between meals and good snack to take in the car too when on trips.

Stopped coffee over a week ago and dropped the 300mg caffeine per serve in MesoMorph as well. While I researching the spike in E2 I had to really get rid of these to feel true tiredness from gear and not from a caffeine/ sugar crash post-workout. I now just have a strong coffee pre-workout for now and no other coffee otherwise.

Arms tomorrow, looking forward to it!

[AZIDE]

.

[Android]

Yeah mate targeting end of year IFBB Nats prolly do last local show before that to qualify.

[Ignite]

Glad your back to updating regularly. KUTGW cant wait to see what you bring to the stage this year.

[DIANABOL]

Dont you normally compete at around 110 kgs?

[trainlikeafreak]

Yeah mate targeting end of year IFBB Nats prolly do last local show before that to qualify.

mean!! see u there 8)

[Android]

Cheers Ignite, me too!

@DIANABOL - Last time on stage I just made it just under 100kg

[Android]

Arms workout yesterday.

Started on the Smith machine, away from the crowds of people on a Monday afternoon, and got 3 different exercises out of it.

Close-grip presses up to 2pps, last few sets the inner pecs were burning hope that's a good sign I worked my triceps :shock:

Then I did skull crushers with the same machine. Dropped to 1pps, then 1.5pps, then back up to 2pps. Felt really good to be able to load more weight than I would be able to do free-style.

Finally, did bicep curls and went from 1pps to 2pps. These were the kind you drag up your body, elbows way back. Was good to get that 80kg weight on the biceps without swinging around.

Arms were warmed up by now.

Next was cable pushdowns using the rope. Used a medium weight and deliberate reps, pulling the rope apart at the bottom of the movement so the outer tricep head gets punished. Had to drop the weight back once at the end of the sets.

Standing dumbbell curls next and worked up to 20kg and reps were 10-12 range.

Then back to cable but with the bar this time. Back leans up against the cable machine and pushdowns in front of the body. Did a heavy weight but with slow reps. Triceps were swollen and biceps were getting stretched at the same time was feeling great!

Had 2iu GH post-workout, am considering the usual 2iu EOD in the morning plus 2iu post-workout so will more than double my current dosing. T

his morning was my EOD pin and now sweating just sitting in the office with air-con blasting away...metabolism is ott.

[Android]

Legs today and was a no-squat, no-press workout.

Place was too busy to wait for racks but I got a nice workout done and legs just like last time swolled out alot during the workout. The stretch it produces feels like an endorphine rush.

I started with Leg Press and rather than treat it like a warm-up I did what I haven't done for years. I worked down the stack, 1st set was 40 reps at 1/2, then 3/4 I did 25 reps. Each time was burning.

Then the stack. I did 5 working sets first with normal feet position but last 3 sets angled feet inwards. My tear-drops were aching with lactic acid and moved the stress to the outer sweep instead, srs.

Then 6th working set I went to max reps, dropped to 3/4 stack and repped out again, then 1/2 stack tried some more reps. Went until exhausted, got off the machine, and wobbled a bit but ok. In the mirror they looked pretty big.

Then went outside and did lunges. 1 set is 15 paces + 10 paces, plus 15 paces (3 sides of a square) so total 40 lunges per set! I already find the 2nd 10 paces legs are pumped, but the last 10 paces aching and exhausted.

On the last set I stopped 2 times, wobbled a bit, then kept going. Must have looked funny but felt a rush doing them.

I notice that my knee goes over my foot and I hear everyone say drop the back leg down more. I tried, but noticed it took pressure off my Quads...it really seems like my way puts heaps of pressure on the Quads and explains the massive pump I get from lunges...so no change in my technique.

Then seated leg curls, I worked down to the stack on this was getting 6 reps out each working set. On last set I drop-setted and burnt out my Hammies. Wobbled off the machine and was funny trying to pick my stuff up off the floor lol.

Then...back to Leg Extension. I did 1-legged extensions with foot crossing over the middle of my body, leaning slightly to make it more obvious. An extension this way hits my outer sweep and tear-drop hardly does much work or so it feels.

Lastly, seated calf raises.

I started with one plate and did 40 reps, crazy feeling but light weight so was just lactic acid. Then 2 plates for 25 reps. Then 3 plates for 15 reps and did 4 working sets. On the 3rd set I drop-setted down the plates to exhaustion....rested, then did another 3 plate calf raise.

Loved this workout. Felt guilty not doing a squat or at least a press in the workout but hey, in the big scheme of things it doesn't matter. Was stoked to see Legs in the mirror just hope I can build up my Hammies to be as big and dominant as my Quads this year.

Rest day tomorrow, going for a 1hr massage to rest and relax the muscles.

[Android]

Today was Shoulders.

Did a single pressing movement on the HammerStrength machine and did pretty well with the weights I thought. Warmed up on 1pps to get the shoulder moving. Then 2pps semi-warmup and doing full range of motion.

2.5pps I did a 12 rep set. 3pps I managed 7 reps. Then went for 3.5pps or 70kg each arm and got 4 reps out. I rested and did 2 more sets and on the last set I dropped back to 3pps for another 4 reps (muscle exhaustion), then dropped back to 2pps and repped out 6 difficult, painful (in a good way) and pathetic. It felt awesome to hit 3.5pps I want to get up to 4pps at some point but need to raise the reps on 3.5pps to 8 first...

Did cable pullups next for front delts. I never do this early in the workout for no reason at all, just other exercises get in first. So felt strong and worked down comfortably to the stack of 300 and 8-10 rep sets. No shoulder pain so it wasn't over heavy am aware this exercise shouldn't go super-heavy.

Then did lying incline rear delt raises one dumbbell at a time. Warmed up on 6kg and then 8kg working sets. Last set dropped back to 6kg to exhaust the rears. They were aching at the end of this.

Did standing dumbbell side raises next and after 15kg warmup did working sets at 20kg. Felt heavy but I've been repping out lighter weights so won't be long and they'll tighten up for heavier weights.

Went back to rear delts and seated bent-over raises with 6kg. Just repped them out in the 10-15 rep range and towards the end they were so tired I was doing partial raises. Each rep I pushed body forward since I usually slowly rise up as I do this...gotta keep the Chest on the Quads!

Not finished yet, I did some cable side raises from the front and one set from behind my back. Then finally, a side raise machine...by this time I wasn't getting anything from the exercise, no pump, no pain, no gain imo the delts were just totally tired of it all.

Brought some new WPI and VIP tickets to the Pro Bikini Show totally worth it for motivation in BB and gaining muscle

[Android]

Back workout, weighed in today at 110kg no idea where the weight is coming off from dammit...!?!!!

Today's workout was inspired by watching Brandon Curry video and a Rich Gaspari one on exercises. My workout was all about variations on what I usually do...

Warmed up on Lat HammerStrength machine. Warmed up on 1pps, the 2pps, then working sets of 2.5pps which is a pretty decent weight and did 3 sets. Leaned back which on this machine you can't do easily or go back far but I used to remain upright so was more then normal.

Then did lying incline dumbbell rows. I just stayed with 25kg and rowed in the 12-15 rep range. Could have gone up in weight but wanted to squeeze my Back and I went until I couldn't do another rep.

Smith Machine barbell rows were next. Almost standing upright hardly any bentover style going on. Working sets were 2pps and did 4 sets of these. Felt good to be locked into position and could concentrate on squeezing my Traps and Lats rather than the usual bent-over rows where you're trying to stabilize and remain bent-over. This I could just row and focus on muscles doing the lifting and also concentrate on treating my arms like hooks and not pull with my biceps. Will do this one more often.

Next was underhand grip pulldowns leaning way back. I really liked this exercise and leaning back means you also get to stretch the hell out of your lats on the way up. Awesome feeling!

Then a low row. A seated row machine with the seat at it's highest position and gripping it at the lowest so you really pulling the weight upwards as opposed to pulldowns (pulling from above) and seated rows (pulling horizontally). Loved this one!

Finally, FST-7 on lat pulldown doing a standing thing with straight arms. Dunno the name of it but man triceps burnt and lats filled up with blood.

Best Back workout in a few months tbh. New exercises yayyyy!

[Android]

Chest and Tris yesterday....been 2 weeks since last Chest workout~! Woah time flies

All 9 benches were taken at LM on Monday 4pm wtf! Started on seated HammerStrength press machine. Warmed up with 2pps and 2.5pps. Then into working sets I did 3pps, 3.5pps and finally 4pps. At that weight I was doing 6 rep sets and finding it difficult to keep myself on the seat. Did 3 sets...so all up 5 working sets in the bag and feeling strong!

Went from heavy to light and did 5 sets of incline dumbbell presses with the 35kg dumbbells. Did 12 rep sets. The hope was for something close to FST-7 but I got to 12 and it was enough. By the 5th set 10 was enough LOL and 12 reps a struggle. Chest pumped up solid and that was it done.

Seated tricep pushdowns first for Triceps and after a 20-rep warmup on 1/2 stack I worked my way down to the bottom and did 3 working sets. This one I can't stay on the seat with the stack weight it keeps my hovering about 4 inches from the seat LOL funny to watch.

Cable pushdowns using a flatbar next and I went for heavy first (stack weight) and then backed off for repping out and failure. When I couldn't pushdown anymore I flared my elbows out and pressed a few more reps out like that. Burning up the muscle felt good and I learnt on this exercise that the main stress at the bottom of my large tricep head is at the start of the movement and not at the end when you are squeezing. Intredasting....

Then lastly some high rep work on the v-bar cable pushdowns to exhaust the muscle. Arms couldn't do another rep I'm sure.

Supplements

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

Am keeping up with the regime of 2iu EOD on waking up, and 2iu postworkout giving me about 8 GH pins a week. Some days I get 4iu, somedays I get 2iu. Body is hot all the time especially at night. Introduced a 2nd clen tab at 2pm a week ago.

What else....dropped back to 100mg NPP EOD and introduced Boldenone EOD, and 100mg Prop is also EOD with Sus250 EOD.

So now my pinning days look like:

Day 1: 1ml Sus250, 1ml NPP

Day 2: 1ml Prop, 1ml Bold-C

---repeat---

This reduces the impact that 100mg Prop + 100mg NPP was giving me on Estradiol levels and I'm no longer tired (although the Prop and Bold-C days are similar to before...weird).

Still taking 0.25mg Arimidex ED with 10mg Nolvadex to keep E2 levels down and will drop the Nolvadex later this week and re-assess.

I've dropped coffee from my mornings and not doing whole scoop of MesaMorph pre-workout as I feel good already and 300mg caffeine is too much. I am probably doing 150-200mg caffeine. Weekend I had a Mother drink (155mg caffeine) and felt awesome in the workout.

Food-wise I'm still eating low'sh carbs. I eat or drink carbs but less of them at the moment and hardly any for dinner. Maybe fruit late at night or crackers with cottage cheese on them, f**k all. Just starting to increase my morning carbs a bit was really quite low before, will gradually increase it and monitor.

[Android]

Hammies and Calves yesterday. Haven't split out Legs like this in a while because it takes an extra workout to do.

SLDL were up first and after a 1pps warm-up just sat on 2pps for 4 sets of 8-10. Hammies were drum-tight but after a couple of sets they loosened a little and I was able to get a good stretch. Squeezed the Hammies at the top of the movement for something extra.

Was looking in the mirror and wondering how the hell do you fill in the gap it doesn't appear to be all muscle there.

Hammy / Glute raises were next and I've not done these in years and even then maybe 2 times in a lifetime. Kneel on a bench and get a mate to hold your legs down, then lean forward, and back upright again. First set...1 rep then cramp~!! Wtf!

Rested a minute and tried again, this time smaller amount of leaning forward and as I got confident went further again. Did a 8 rep set and it was tough on the last 3 reps. Another 2 sets of same and was done with these, need to do these wayyyyy more often.

Calves up next with seated raises and did about 6-7 sets. First ones were 2 plates and just repping out to 15 or so. Then added a plate and did a few more sets of these nothing special just ... calf raises.

Lastly seated Hammy curls. Don't remember the weight used just remember the burning and lactic acid stopping me at about 12 reps. I tried working through it and did 15 reps sometimes but it wasn't muscle failure stopping me. Frustrating wish I had painkillers for these occasions.

That was it.

Still sitting at 110kg and looking smaller, feeling smaller so spending just a week or 5 days on insulin to fill up after 3 weeks of low-carb diet.

[Android]

Shoulders yesterday.

Last Shoulder workout I barely touched presses and was all lateral raises. So this time was 4 pressing exercises and one lateral raise...

I like to call this kind of training "Yin & Yang" .. or for my Chinese Tao brothers "阴阳"

I started with seated dumbbell presses and worked up 20, 25 then 35kg. Did 4 sets of 12 and elbows went down to or below parallel. Drove the dumbbells up each time and by last working set was struggling at 10 rep-mark. Not a heavy presser as the numbers show, could probably press 45kg but need help getting them up.

Next up was beind the neck barbell presses. I used a set-weighted barbell of 30kg and was pretty light for me. But it allowed me to rep out and pump alot of blood into the muscle. Was doing 15-rep sets and loving it, must have done 4 or 5 sets easily. Delts were swole and worked to exhaustion.

Then seated HammerStrength machine I worked my way up to 2.5pps. Was super heavy for me so backed off after 5 reps to 2pps and just worked with this weight. Did 4 sets and concentrated on squeezing at the top, and going down below parallel. This machine forces you to go low which I like and is good for front delts

The Smith machines were both taken so it was another seated press machine. This one locks you into close grip or wide grip presses. I chose wide grip and just repped out alot until I couldn't do anymore.

Lastly, side lateral raise machine. Set a comfortable weight for 15-rep range and worked the side delts. They felt good and strong and stretched out in a way the pressing couldn't do.

Am using 4iu slin each time as follows:

before breakfast

before 11am meal

before 3-4pm pre-workout meal

before dinner

I have a small glass of Coke or Juice, then the meal with the complex carbs.

[Android]

Yesterday was a Quad workout, since I did Hammies and calves earlier in the week.

Did Leg Extensions to get the knees warmed up and some blood flowing into the legs, all sets in the 15-20 rep range. I did a total of 6 sets so was more than just a warm-up and went down the stack to 3/4 giving it heaps.

Next performed a Squat movement in a machine that's too hard to explain. It isn't a hack squat machine or smith machine, it isn't anything I've ever seen before, but you squat on 45-degree angle and your back is barely supported, you're in a floating seated position if that makes sense and if you were to let go you'd fall on your arse....nothing to sit into or against....anyhoo it's a killer machine and hardly gets used because it's crippling on Quads.

I only had a 20kg plate on and 4 sets later I was falling out of the machine srsly.

Quads were pumped, and tight. I tried to do front squats next but my tear-drop was cramping and pumped it just didn't feel right to do them, so I went for standing calf raises one leg at a time holding a plate in one arm and leaning against a post. I did about 100 reps total just switching legs every 12-15 reps.

Then decided to go back to Leg Extension for single leg extensions like last Leg workout. I sit sideways in the seat and twist leg inwards so outer Quad is facing upwards. Just repped out sets like this and outer sweep was pumping up something wicked. Did 4 sets each leg then changed to twisting leg outwards to hit tear-drop exclusively...fark ouch!

Lastly, walking lunges outside and I got set of 20 done before realising I had zero energy left in my Leg muscles. Every lunge exercise I get a mean pump on, then later muscle exhaustion....this day I just got muscle exhaustion first LOL.

Done and done

[Android]

And this morning had a CXWorx class to go to which is Core training for 30mins. Can't or shouldn't train weights after this session so I did a 30min bicep workout first.

LM has a cool seated cable curl machine. Warmed up on 1/4 stack for 15 reps then just went down the stack to about 3/4 and was getting 8-10 reps out on the working sets. Last set they were tired so after 4 reps dropped the weight, repped some more, dropped the weight again and repped until failure.

Biceps felt good, solid and pumped.

Standing single arm cable curls were next and picked a reasonable weight to get 8 difficult reps out each arm. Squeezing the hell out of the bicep myself on the way up so by 6th rep they were hurting with lactic acid...making the last 2 reps slightly painful. Then when you stop the pain really hits, it's almost like you're given a warning and the more you ignore it, the more pain will follow lol.

To really pump up the biceps I like to do 45-degree pushups (pushoffs) against the cable machine between sets. About 20 will make the blood flow right in there without tiring the bicep. Then you're ready for another set of curls.

By the end of this they were feeling full so finished off with 4 sets of rope-pull at 3/4 stack. Half-hour passes quickly when you're having fun then off to CXWorx for 30mins core/ abs class.

[Android]

Today am 113kg so filled up my muscles nicely with carbs again. Have watched my diet carefully everytime slin was taken. Meals that were normal and social I didn't take slin as I didn't want to increase bodyfat and I think I've done that nicely. No more slin one week is enough to top up the muscles, will now take moderate carbs from here am comfortable with weight and size today.

Although today was Back I had time to take a pic of how my bodyfat is sitting after a week of slin and carbs. Worked Quads yesterday so they're a bit blurry still but good enough for me.