WEDNESDAY
CHEST DELTS BICEP
Top set all you have 8-11 reps
12-15 deep belly breaths rack it
Rest pause 1: 3-5 reps
12-15 deep belly breaths rack it
Rest pause 2: 2-4 reps
All failure sets
3s negative, 1s pause at the bottom and pause 3/4 way up and straight back down

CHEST
fly cable 4x15 19-19-17-17kg
low pec cable 4x15 10kg
db incline 3x15 30kg
db flat 3x12-10 30kg weak need 15
incline db fly 3x10 20kg weak need 15
high incline smith 1 all out intensity set 1x15 60kg
plate press close 3x12 40kg weak need 15
machine fly 3x15 45kg
dip machine 3x15 73-82-82kg




DELTS
side raise standing cable 4x15 5.2kg
rope rear 4x15 21-23
^superset pulldown 3x15 39-45-45kg
front raise cable 3x15 5.2kg
rear delt cable bent 3x15 5.2-7.5-7.5kg


BICEP
db seated curl 3x15 10kg
db over preacher 3x15 12kg
preacher machine 4x15 32-27-27kg
hammer rope 3x15 14kg

So huge change in this session and all will be changed volume might come down a tad but everything 15 reps again 3 second negative 2 second positive pause deep stretch and hard squeeze this way longevity on joints and all muscle gain still want to progress weight but overtime in this rep range it’s tough but far better

Weight is 122kg
pics soon need few week into this training cycle feels great bloods in 2 weeks too don’t feel any sides arb keeps rbc hemo normal range

Only thing now too try fix is hdl ldl total cholesterol but hard without again medication and diet only helps so much when we cycle

but giving it my all good long bulk is the goal not chase the scale don’t want too get much heavier but make sure it’s quality gains and health Always in place

Blood pressure was 120/64
heart rate 76 (no cardio)
^
Will add some in soon just for digestion insulin sensitivity heart health

Hearts normal size luckily but also on a beta blocker Nebvilol mainly for anxiety propanlol was horrible

cilia's 5mg is good for prostate and Dutasteride 0.5mg

Something to consider ^ doctors can prescribe if enlarged

But so far so good and keeping it this way I’m a bigger believer in fixing bloods when on a cycle it means more medication but it will prevent more issues from anabolics but obviously trt is best

But let’s keep growing now