Another day another 1 hour cardio done and fasting until later on appetite not high but will drink another green tea
Tomorrow carbs will be at 400g see how I look a week on this
Another day another 1 hour cardio done and fasting until later on appetite not high but will drink another green tea
Tomorrow carbs will be at 400g see how I look a week on this
Last edited by DarrenW29; 05-08-2022 at 02:33 PM.
MONDAY
Bicep tricep forearm
TRICEP
rope pushdown 4x12 50kg
1 arm rope 4x12 18-23kg
reverse 4x10 23kg
skull cable 4x8 23kg
kick backs 4x12 12-16kg
Pushdown 4x15 73-91kg
BICEP
curl easy bar 4x15 30kg
Incline db 4x10 12kg
concentration curl 4x12 12kg
preacher 3x15 25kg
hammer 3x10 20kg
superset seated hammer 12kg 10
FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
30 min morning cardio
Had 1500 refeed yesterday didn’t do nothing lol but now dont neee too drop so much now
Change of plan basically ready little bit left to go but don’t need too push my weight to low just to flat depleted dry but flat that not even a reefed helps
so now letting the tren mast harden me up while I increase food very depleted metabolism is on fire
So now
Food
300g pro < due to cost can’t afford more
550-600g carbs
25-30g fats < ideally less fat only fish oil trace from food
no sugars rice only
potassium chloride iodine salt sea pink salt
spices on food some soy sauce for extra sodium if needed
water 6-8litres per day
cardio will be 45 mins fasted daily
I should now rebound hard fill out glycogen stores whilst staying dry and full thanks too test tren mast combo
Let’s see in 3 weeks time
I’m checking daily now and weighing every few days too keep my eye on this
Today just eating up on this new plan ready too go tomorrow did my fasted cardio 💪
Last edited by DarrenW29; 05-10-2022 at 01:47 PM.
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x10 300kg drops different stances
wide stance leg press 3x15 150kg
1 leg press 3x20 50kg
smith squat 2x10 140kg
2 leg curl 1x30 reps
1 leg 3x15 25kg
lunges 2 sets 40kg
standing hamstring 3x15 25kg
seated ham 3x12 32-2x45kg
Stiff db 3x20 30kg
Glute bridge machine 3x15-12 120-2x140kg
Abductor 3x15 73kg
Adductor 4x10 73kg
calves seated lean foward 4x15 60g drops
1 hour morning cardio
Was a brutal workou weight felt heavy legs shaking
Fat is actually crying just by reading that cycle tho hahaOriginally Posted by DarrenW29
Best for getting grainy hard lol it’s coming unbelievable best combo
THURSDAY
CHEST DELTS BICEP
decline bb 3x10 100-120-140kg 4 drops
flat press 3x10-8 80-100-120kg
fly cable seated 3x12 18kg
fly lower cable 3x12 14kg
machine press lower 4x10 52kg
machine high 4x12 52kg
warm up side rest superset rear bent over
rear delt bent over db 4x15 16-18k
rear delt db chest 4x12 14kg
side raise db seated 4x10 16kg
db side shoulder on seat 3x12 14kg
front cable one arm 3x12 5kg
rear delt machine 3x12 53kg
plated shoulder press 3x12-10 50-70-70kg
standing db easy curl 3x12 30kg
concentration db curl 3x12 18-20-20kg
preacher curl 3x10 30kg
hammer curl db 3x15 20kg
1 hour morning cardio
This was a tough session felt gassed but kept going but too say it was easy would be a lie huge fatigue after 3 chest exercises but I love this and push myself
Today will be no gym did my morning cardio fasted 1 hour tomorrow will be back trap triceps and also abs glutes each workout I might need too adjust training plan slightly but will asses that during the week
Keep it up buddy, you gonna kill the competition!
Thanks bud appreciated
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