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FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 2x15 410kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100kg
smith squat 2x10 160-180kg drop
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 40kg
standing hamstring 3x12 45kg
Lying ham 3x20 50kg
Stiff bb 3x15 140kg
Abductor 3x12 73kg
Adductor 3x12 73kg
calves seated 3x15 110kg
1 hour morning cardio
SATURDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
smith front 3x10 80-1x100kg
plate press 2x8 80-120kg
cable rear delt cable 3x12-10 23-32-32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x12 20kg
rear delt machine 3x12 52kg
side raise db 3x10 16kg
upright row bar 3x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x8 100-120-120
machine press 3x10 86kg
machine high press 3x10 66kg
Middle middle 3x12 18kg
Flat fly 3x15 20kg
1 hour morning cardio
Update
did 70 min cardio then fasted until 2pm looking in the mirror depleted beyond belief so I’ve now decided a high carb day not junk purely low fat mod protein high carbs will hit over 1000gram using insulin. My hunger is very low but I’m noticing hands feet are freezing yesterday felt it again no hunger but I’m needing too force it so I don’t get stuck in a hole and regress too much and not be able too train hard
MONDAY
BACK TRAPS TRICEP
pulldown plated 3x10 210-240kg drop 200 13
Plated row 2x10-8 200-220kg
seated row 3x12 95kg
superset rope 3x12 20kg
pulldown front 3x8 85kg
behind 3x12 75kg
1 arm seated row 3x12-10 40-55-55kg
Pullover cable 3x12 32-2x45
Hypers 3x20 20kg
rack pull rest pause 2x10 180-220kg next time
TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 130kg
db shrug 50kg 3x12 50kg
TRICEP
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x10 27kg
1 arm rope reverse 3x10 18-27-27kg
1 arm pushdown 3x10 23kg
1 arm behind cable 4x10 32kg
1 arm skull db 3x8 18kg
1 hour morning cardio
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
High incline plate 3x8 120kg drops
plate press 3x10 120-160-160kg
machine press lower 3x12 86kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg
rear delt bent over db 3x12 32-40-50kg
side raise db 3x10 22kg
front rope 3x12 17.5kg
Db side chest on seat 3x12-10 18-22-22kg
decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg
1 hour morning cardio
Loving the mast p think it’s bringing a different look and way more energy no strength loss and feel stronger on lifts tren a mast p deca test cyp fav combo
THURSDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-8 73-86-100-113
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32-x136kg
still leg bb 3x12 140-180-180kg
Abductor 3x10-12 100kg
adductor 3x10 100kg
Calves seated 3x12 120kg
1 leg 3x20 30kg
Abs quad curls not counted
1 hour morning cardio
Took rest yesterday had zero energy even struggled too cook ate 1900 back at it today
FRIDAY
SHOULDER CHEST
smith behind 3x8 80-100-120kg 4 drops
smith front 3x10-8 80-100-120kg
plate press 2x15 80kg
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 42kg
superset 20kg
rear delt machine 3x12 52kg
side raise db seated 3x10 10kg
upright row bar 3x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x8 120kg
machine press 3x10 86kg
machine high press 3x12 66-73-
Middle middle 3x12 18kg
Flat fly 3x15 20kg
1 hour morning cardio
1 hour morning cardio
Had too rest feeling extreme lethargic weigh in tomorrow do not want too go under 250s if possible yet last weigh in 257lbs slightly more carb today then see tomorrow face is pretty sunk in just still the stubborn areas but skin is thinning the mast p tren definitely helping here with the skin just unbelievable will get photos soon but right now flat
Down 11 pounds since Mondays weigh in massive drop in weight been in a fasted state and will begin cooking now and get meals in
Cardio will be the same we might just push more high days now.