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

[Android]

Had a great Shoulder workout today, 4th workout in a row is rare for me but I recovered really well and was up for it.

I might have over-done the exercises and gone way past muscle failure at the end but I don't do it everyday. I mean, when you get to an exercise and you can't do a decent number of sets with some weight because your Shoulders are tired...that's enough already.

HammerStrength machine first and a pressing movement. 1pps warmup, another warmup at 1.5pps, then 2pps felt okay for 10 reps so did working sets at 2.5pps and got 7-8 reps out each time. Going for lower rep range on the upper body for working sets at the moment so warming up is critical.

Then did cable upright row and worked down to the stack. Front delts were pumped by now and feeling strong so no chance of injury. I was getting 10 reps out each set.

Next did dumbbell side raises and after a short warmup of 15kg dumbbells and 10 reps I used 20kg for the working sets. Was just getting 8 reps out each set am used to way lighter with higher reps usually.

Cable side raises were next and bringing them slightly to the front I used a light weight, 4 sets in the 12-15 rep range.

I did try going back to a pressing movement, a seated press but front delts were tired, nothing left in them so I went for the side raise machine and knocked some out.

Not quite finished I went and did 2 sets of dips leaning forward and dipping low, stretching the hell out of the front delts and using them as much as I could rather than chest.

Finished with a 5 minute stretch of the shoulders from all kinds of angles and left feeling pretty damn decent. Last time was 3 or 4 pressing movements so this time was more raises and more front delts. Next time...who knows

[Android]

Today adjusting my diet, adding in 300gms white fish between dinner and bedtime. Feel like I need more protein in my diet again.

Today was Arms.

I warmed up with a seated row..for Arms! I dunno what I was doing but just felt like getting my Arms pumped before doing the Arm exercises.

Started with 2 exercises of Triceps, seated tricep pushdowns and then Smith machine close-grip pressing.

Worked down to the stack on pushdowns. Throughout the working sets my butt floats about 2 inches off the seat I can't quite sit down and stay down they weight is more than I weigh!

Smith machine close grip presses I worked up to 2.5pps. Felt good at 2pps could really feel tricep working hard, at 2.5pps I was using everything to get the weight up...next time stay on 2pps.

Did curls in the Smith machine next working up to 60kg and 4 working sets.

Next was cable tricep pushdowns with my Back to the machine and the v-bar, using the stack for working sets of 8-10 reps.

Then did single arm curls with the cable, good weight, supinating the curl and getting 8 good reps out.

Lastly, rope pulldowns followed by cable kickbacks. On the kickbacks I did a heavy weight where can only get out 5 reps. Then I alternate arms every 5 reps and did...no shit...10 sets per arm. Triceps were fried but the rest between sets was enough to bring them back to life. I was pretty dizzy kept swapping arms without stopping and sweating like a pig. But a pumped up pig man the Arms were as tight as they've ever been.

Left the gym feeling satisfied with the workout and can't wait to do Legs next workout.

[Chickenlil]

Very interesting and detailed log to read. Thanks!

[Android]

cheers man!

Just updating progress, yesterday was a rest day after 5 workout days in a row...i never do 5 days in a row since 4 years ago so out of the ordinary.

Got home after work and ate at 2:30pm then about 3:15 fell asleep for an hour. Body or mind just needed to rest and I like being a position to let myself rest when it needs it.

Took a pic last night, am sitting at 112kg not sure of bodyfat am guessing at least 12%. I need to work on abs to make them bigger especially the lower ones. Have changed to use GH at 3iu EOD first thing in the morning and will increase this to 4iu soon and see the effect it has.

[Android]

Legs today and noticing changes on a weekly basis.

Compared to last Leg pic taken last week these Legs are way larger, here's one post-workout...man I'm so stoked with how Hammies are popping out in a front pose.

[I Declare War]

Quads looking wide as bro!

How's HGH affecting your skin? Noticing any benefits? :pfft:

[rapz]

Android! Legs are looking good bro, overall an awesome physique in the making judging by your pics, am mirin the progress :clap: hope to do my first ever novice show tis year, if my legs look half as good id be happy.

[Android]

Quads looking wide as bro!

How's HGH affecting your skin? Noticing any benefits? :pfft:

cheers IDW, skin looks great LOL.

I've never suffered any skin problems like stretch marks, excess pimples. Have noticed that when I started on GH I was cutting my fingernails almost EOD and the moon cresents on them went away within 2-3 weeks...

Android! Legs are looking good bro, overall an awesome physique in the making judging by your pics, am mirin the progress :clap: hope to do my first ever novice show tis year, if my legs look half as good id be happy.

cheers Rapz! Keep us updated on your comp preparation looks like you'll be going into your first show with a well prepared physique, am reading your journal too 8)

[trainlikeafreak]

what are your quads measuring atm?

[Optimass]

Same body weight at moment bro - you copying my diet? :naughty: (May be you qualify for the larger portion of mashed potatoes now lol)

[Android]

what are your quads measuring atm?

they're a comfortable 28" now mate.

Same body weight at moment bro - you copying my diet? :naughty: (May be you qualify for the larger portion of mashed potatoes now lol)

haha yeah maybe...and it's working :pfft:

[Android]

Back workout yesterday, shortest ever too...bit incomplete but heavy weights.

Did a seated row on a HammerStrength machine, sitting upright...working up from 1pps to finally overloading it with 4.5pps. Couldn't fit 20 on the end and even with 10s there I needed 2 guys holding them on. Felt really strong yesterday.

Shrugs next and just did 3pps shrugs for 4 sets then grip failed me on last set early....need straps for this if I want "rapz traps" :-)

Bentover Barbell rows next and worked up to 120kg. I felt I wasn't as strict as I wud like so dropped back to 2pps. 8 more reps at this weight and every rep was strict even the last one.

Lastly, a seated row with feet out in front and down to the stack. Kept form strict, let it pull me forward so Lats outstretched then rowed right back squeezing shoulder blades and pausing. Machine needs more weight

Weighed in at 111kg at LM.

Sweating heaps thru workouts I bring a towel with me now. Can't b the single 25mcg T3 I have when I wake up every morning....

I had 6iu GH yesterday, 3iu walking up and 3iu post-workout think I could feel every ml of water I drank filling up my finger tips lol. Not painful or sore feeling just same swollness that GHRP-6 gives you tbh (but 10 times the price).

[Android]

Nice workout today on Shoulders.

Felt like I didn't over-train them this time and did some heavy weights.

First up, Smith machine front press. Did 2 warmups with 1pps and did some stretching between sets, shoulder rotations etc.

Then into it with 1.5pps, 2pps, then lastly did 2.5pps for 4 reps and dropped back to 2pps and repped out another 6. Doesn't sound like much because am used to doing a few working sets but the last 2 sets felt strong, and bar went down to almost chest level each and every rep.

Then did seated dumbbell side raises. Ended up doing 3 working sets at 17.5kg which being so strict was a good hard slog to get 8-12 reps out each time.

Cable side raises next, worked down to a good weight where I could just get out 8-10 reps and no more, one arm at a time.

Bent-over dumbbell raises were last. After a 6kg and 8kg warm-up I did some working sets using 12.5kg. There were no 10kg so was forced into it and really glad I did. Felt strong, was able to get out 6-8 reps with good form and no more.

Then, as I promised myself to do at least once a week, did an abs workout.

Did the seated folding machine and repped out 50 crunches without a rest to begin with.

Next with a bit more weight on it did some side crunches...the machine lets you unlock a rotating seat. Did 2 sets of 12 reps where you do a normal crunch in the middle (to the front), then a side crunch one side, then back to middle one again, and then another side crunch (other side). Each crunch I counted as one so technically just did 4 on each side but with a heavier weight I only made 12 reps per set because abs were tiring.

Did hanging leg raises next and 3 sets of 15.

Then some odd-ball stuff on a mat to finish off...bridging, vee-situps, leg raises again stuff like that.

4 workouts in a row so tomorrow is probably a rest day. My Hammies are still aching with the DOMs, which for an enhanced person means I must have really blown them away :pfft:

[Android]

Veges for 1.5 days.

This amount lasts one dinner and 3 meals I have today at work...

[Android]

Started off the day of eating different than normal, missus made me a big cereal breakfast covered in yoghurt and fruit. Was too sweet and too filling so my later meals wasn't so hungry as I should be...was used to a small breakfast, so back to normal today.

Anyway....yesterday was Arms workout. Pre-workout food was a can of creamed rice. Pre-workout was Dorian's NO drink plus added in some Phenibut. Left for the gym tired from work, not motivated at all and came back energised, motivated, feeling awesome!

Am liking the feeling of ab muscle soreness since working them on Sunday cos don't do them off-season at all. Now that bodyfat is dropping seems just the right time to bring out the n-pack.

Ok, Arms....Did 3 bicep exercises in a row then 2 tricep exercises.

First I did a set of rows on a seated machine, palms facing up, just felt like warming up the arms without doing curls exactly. 20 reps later and time to get into it.

Cable curls, I worked down to a good weight, last few sets was getting 8 reps out, just.

Pyramid up to max weight...then finished with that exercise.

Next up was close-grip barbell curls. Again, pyramid up to a weight where 8 reps was max. Did one more set though at max weight...45kg, then picked up the 37.5kg, then the 30kg for a nice little drop-set.

Dumbbell hammer curls were last, worked up to the 25kg dumbbells and finished with Biceps.

Triceps, of course had to be seated pushdowns first. Worked down the stack to the bottom and squeezed out a couple of sets.

Lastly, cable pushdowns. Worked down to the stack and then added 2 more plates to it. Did a couple of sets and could really feel my core hurting as I tried to hold myself still against the weight of the stack.

Arms looked good last night pumped up and walking out the gym. Weighed in at 111kg and got good feedback from a PT. Am looking better with less bodyfat and less water for sure the shape of the muscle looks different but the size is still all there. I miss the daily bottles of V and danish pasties but it's for a good cause and now I enjoy little things like yoghurts and raisins to sweeten my day LOL

[Android]

Wicked Leg workout today, totally loved every minute of it and swolled up most I've ever seen. Muscles were strong, able to squeeze the hell out of them...even making them cramp up.

Last night made some TNE @75mg/ml and shot today in the AM and again 2hrs pre-workout.

To give some idea of the effect of TNE pre-workout...on my last exercise after Squats, Box Squats, and Lunges I was doing Leg Extensions, the stack, with one leg at a time LOL! Such a different feeling to just being 'on gear' I'm kinda excited again because the workouts are more enjoyable like this.

Ok so aftter warming up on Leg Extensions I did Squats up to 4pps, Box Squats up to 3pps, walking lunges, calf raises, seated hammy curls, and finally the one-leg at a time Leg Extensions.

Squats were ok, I tried going straight to wide-stance like last time but could feel tightness in my groin or hammy...somewhere. So I brought the legs in a bit and just squeezed out the reps carefully, went down deep, and drove up. Straight after the 4pps set I dropped to 3pps and kept repping.

Then Box Suats, just concentrated on squeezing Legs as I drove up off the box and was getting 12 reps out each set.

On the Lunges, Quads just swolled up so rather than the usual 40-step sets I shortened them down to 30-step sets. Still tough and went until wobbly.

I did seated calf raises using 70kg of plates and added my own squeezing of each rep until calves starting cramping up. Just kept working thru that and got out good 12-15 rep sets.

Awesome day, considering was sleepy before the workout. Took Phenibut and DY pre-workout and all turned out pretty damn good.

Post-workout was the WPI shake, then after some shopping finished up at home pinning 3iu GH...time to grow :pfft:

[I Declare War]

I'm having a hard time imagining you doing the whole stack on the leg extension machine with one leg. I really hope you're not referring to the ones with the 290lb stack with 15lbs extra on the dial? f*ck, I hope not! #leftinthedust

TNE sounds awesome. Test on speed dial! Nothing better... well apart from some IM Anadrol/Dbol I'm told.

[Android]

LOL yes it was the stack mate!

LM doesn't have new Leg Extensions with dials...it was the 3rd one in the row at the end, the ones facing the mirrors.

You can probably do it with all the small plates (2/3 stack), but then the big plates last 1/3 stack pile the weight on.

give it a go and make me look like a juiced up pussy :shock:

[I Declare War]

LOL yes it was the stack mate!

LM doesn't have new Leg Extensions with dials...it was the 3rd one in the row at the end, the ones facing the mirrors.

You can probably do it with all the small plates (2/3 stack), but then the big plates last 1/3 stack pile the weight on.

give it a go and make me look like a juiced up pussy :shock:

Oh those baby ones... my quads should rape those little stacks, especially if I wear my white compression pants 8)

LM in the City does have Leg Extensions with dials, 290lb weight stack and adjustment thingy. I think it's the ones that you don't like as the position of the bar is free to move. The first two, by the stairs. We must be confusing each other! I'd snap my knees off if I tried doing the whole stack with one leg.

bwahaha. trying to wear the same gears as dennis james, might make me train harder... what do you think? lol

[Android]

Oh that's why I prefer the colour black ... :pfft:

Today was Chest and Triceps.

Did incline bench press to start with and worked up to 120kg for 6 and then finally 140kg, then drop-setted that last one with 100kg.

Felt strong with plenty of rest between sets, haven't tried to press heavy for a while and for inclines pretty happy to get reps out at that weight.

Last chest exercise, seated press machine. Just went down to the stack and using a wide-grip did 3 working sets got out about 10 before chest was feeling ripped apart...loved the feeling!

Cable tricep pushdowns with v-bar. Worked down the stack then added 2 more plates on top and did working sets of 12. Strict-as, close to the cable, and not leaning too far forward.

Kickbacks next with dumbbells, working sets were with 15kg dumbbells and felt strong and strict. Got great squeezes in with this one.

Lastly, cable pushdowns overhead. Did a few, then finished off with pushdowns with elbows flared out so its like a close-grip press down really.

Triceps pumped up, full of blood and red-as. Another awesome workout with different pre-workout.

Today went for a swim from 12-1pm and had homemade pizza for lunch afterwards.

Pre-workout meal was yoghurt, watermelon, banana, and a DY protein shake. Plenty of carbs and protein from different sources.

[Android]

visualize to succeed... here's my visualization practise

[I Declare War]

Site Enhancing Oils (Synthol)

:pfft:

[Terrymundo]

Site Enhancing Oils (Synthol)

:pfft:

$230 for synthol :shock:

[Android]

yeah...nah

pre-contest it's normal for the srs guys (physique and athletic) on stage to add a few extra mls to a small muscle group but it isn't gonna win you points filling them up LOL

[Android]

Did Back and Abs this morning, got through 3 exercises for Back....just.

Rack Pulls first. Never done them before to any great level especially last year was just doing deadlifts off the floor mostly. Last time I tried them was about 6 months ago I reckon.

Turns out I can do 280kg for 2 reps, stoked with that first effort!!!

Went up 1pps and repped in the 6-12 range until i got to 220kg. I did 4 reps and had heaps of strength that I ripped the bar up fast every time and thought I might pull a muscle. So I slowed it down and with 6pps I did 2 reps, rested, added more to 280kg and did another 2 reps. No belt no wraps.

I felt like trying the infamous 300kg so put on a belt. But my Legs couldn't get it started. Bar was just under knee cap so it needed legs for start of the movement unless I spread them I guess.

Next time I'll be stronger, next time I'll do 1 rep sets at 260kg, then 280kg, then 300kg. Once I get a 300 up I'll do future rack pulls at 6pps for reps and get some BB'ng benefits out of the heavy weight.

Next was pulldowns on a Hammer Strength machine, 2pps.

Then a seated row machine, did the stack for a few sets.

Abs, lots of crunches on a seated machine, then set the seat to swivel and did left-centre-right side crunches.

Hanging leg raises next, 3 sets of 12-15 reps.

Lying ankle-tap things, got out 3 setts of 35 reps where you raise your shoulder blades off the floor and do alternate ankle taps.

Then did some situps while stretched over a swiss ball. Love these!

Lastly, some leg raises until lower abs were weak and tired.

Abs are looking great, popping out, body fat continues to drop off me slowly and I've got the E2 levels under control now, no more tiredness feeling for the last 4 weeks.