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Cheethers Training Log

cheethers

New member
Newbies
Joined
Jul 25, 2016
Messages
39
Hi I'm Cheethers and I'm new here. I've been training (predominantly powerlifting style) seriously for about 3 years. I don't count messing about for a couple of years before that as I had no aims or programming.

I competed a few times but never placed in PL comps but really enjoyed them. That said, I lost the bug for it a year or so ago and moved to bodybuilding. Whilst I enjoyed it I didn't get the same buzz as I did for powerlifting so I've found a routine I can do that combines the two.

I am currently 5ft10in and 200lb with high bodyfat. I need to lose a good 20lb to get down to a respectable bodyfat percentage then I'll reassess goals from there.

Training is 4 sessions a week lasting 4 weeks which includes a deload in week 4 before starting again.

Below is my session today which is workout 2 of week 1.

First deadlift session in nearly 3 months. Was super super excited for it. Turns out I did pretty good at it too.....

FitNotes Workout - Thursday 21st July 2016

** Deadlift **
- 90.0 kgs x 5 reps
- 102.5 kgs x 5 reps
- 115.0 kgs x 5+ = 10 reps

** Hammer Strength Row **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Lat Pulldown **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Back Extention **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Crunch Machine **
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

Still a way off my 200kg 1rm but I'll get it again soon, I'm sure of it. The aim in the long run is a 500lb deadlift (227kg), 200kg squat and 120kg bench. Current best lifts are 200,175,115.
 
Good session today on my own as Mrs had a job interview and was cream crackered afterwards.

Really enjoyed it. Shoulders are my weak points so I really need to start hitting them hard. Pushed last set amrap as prescribed. Could've maybe squeezed another out but back was starting to arch to called it a day at that.

Also threw cardio in Pwo. Steady away. Got me sweating a bit and did 100k cals so can't be too bad.

FitNotes Workout - Friday 22nd July 2016

** Overhead Press **
- 37.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 47.5 kgs x 10 reps

** Seated Dumbbell Press **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** Lateral Machine Raise **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Barbell Curl **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Seated Machine Curl **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Running (Treadmill) **
- 2.0 km in 20:00

Sent from my SM-G920F using Tapatalk
 
So.... squats....... I estimated my 1rm of 120kg having been away for 3 months. I did my second set of 5 today and it felt like baby weight so I upped it. Results speak for themselves. Piece of piss. Time to re-evaluate my 1rm

FitNotes Workout - Sunday 24th July 2016

** Barbell Squat **
- 72.5 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Leg Press **
- 75.0 kgs x 15 reps
- 75.0 kgs x 15 reps
- 75.0 kgs x 15 reps
- 75.0 kgs x 15 reps
- 75.0 kgs x 15 reps

** Seated Leg Curl Machine **
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Leg Extension Machine **
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps

** Hanging Leg Raise **
- 12 reps
- 12 reps
- 12 reps

Sent from my SM-G920F using Tapatalk
 
Pb time! Absolutely ruined bench. Yes I admit I'm shocking at it but my final set felt strong as fuck and I smashed my previous pb by a number of reps! Also hit them on flyes and tri press. Thoroughly good workout.

Getting obsessed with scale weight though. Only losing half a pound a week at current state and I'm fretting. Diet is clean and booze is limited so I can't really do much more unless I start tracking calories. So for now I'll proceed as was until summer holidays in 6 weeks. If I'm unhappy after I'll start tracking calories.

FitNotes Workout - Wednesday 27th July 2016

** Flat Smith Bench **
- 60.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 10 reps

** Dips **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Seated Machine Fly **
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Tricep Flat Bar Pushdown **
- 21.25 kgs x 20 reps
- 21.25 kgs x 20 reps
- 21.25 kgs x 20 reps
- 21.25 kgs x 20 reps
- 21.25 kgs x 15 reps

** Pushup **
- 12 reps
- 6 reps
- 4 reps
- 2 reps

Sent from my SM-G920F using Tapatalk
 
PB TIME, AGAIN!

Super happy with today albeit tweaking my back ever so slightly. 3rd set on deads was absolutely immense. Just kept rep after rep coming. I estimated a 1rm of 150 in my programming but I'm thinking I'm more like 190 after today's performance. I know for a fact that a 200kg pb is there to be broken!

FitNotes Workout - Thursday 28th July 2016

** Deadlift **
- 95.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 122.5 kgs x 12 reps

** Machine Row **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Lat Pulldown **
- 50.0 kgs x 10 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 6 reps

** Back Extention **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Crunch Machine **
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

Sent from my SM-G920F using Tapatalk
 
Pb's coming in thick and fast. This time on oh press. Previous 50kg reps beaten by three. Looking good now and starting to get some strength back.

FitNotes Workout - Saturday 30th July 2016

** Overhead Press **
- 40.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 50.0 kgs x 5 reps

** Seated Dumbbell Press **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Lateral Machine Raise **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Barbell Curl **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Low Pulley Curl **
- 13.75 kgs x 10 reps
- 13.75 kgs x 10 reps
- 13.75 kgs x 10 reps
- 13.75 kgs x 10 reps

Not weighing myself now until hol in 5 weeks as I've been good with diet but put a pound on and it's a head fcuk. Will take final pics and measurements 5 weeks tomorrow.

Sent from my SM-G920F using Tapatalk
 
Think I'm dying. Genuinely nearly passed out on Tricep Press and threw up. Was horrific. Was shaking like fuck after. Smashed a number of pb's on most exercises. Upper loading and lower pump tomorrow. Should be able to load bench up quite heavy to hit between 6 and 12 reps.

Lower load

FitNotes Workout - Monday 1st August 2016

** Leg Press **
- 175.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 12 reps

** Leg Extension Machine **
- 95.0 kgs x 10 reps

** Hip Addiction **
- 105.0 kgs x 15 reps

** Seated Calf Raise Machine **
- 135.0 kgs x 8 reps
- 135.0 kgs x 6 reps

Upper pump

** Seated Machine Fly **
- 65.0 kgs x 16 reps

** Lat Pulldown **
- 40.0 kgs x 16 reps

** Hammer Strength Shoulder Press **
- 25.0 kgs x 19 reps

** Crunch Machine **
- 55.0 kgs x 20 reps

** V-Bar Push Down **
- 33.75 kgs x 17 reps

** Low Pulley Curl **
- 16.25 kgs x 16 reps

Sent from my SM-G920F using Tapatalk
 
Bang on session although I had to ditch legs as back felt a little niggly. Hit a few pb's though so happy as fook. That said I could have pushed a little harder on a couple of exercises.

FitNotes Workout - Tuesday 2nd August 2016

Upper load 6-12f

** Flat Smith Bench **
- 90.0 kgs x 6 reps pb

** Hammer Strength Row **
- 40.0 kgs x 12 reps

** Chin Up **
- 12.0 kgs x 6 reps

** Overhead Press **
- 50.0 kgs x 8 reps pb

Lower pump 15-25

** Leg Extension Machine **
- 65.0 kgs x 15 reps

** Leg Press **
- 95.0 kgs x 25 reps

** Seated Calf Raise Machine **
- 95.0 kgs x 25 reps

Sent from my SM-G920F using Tapatalk
 
Volume looks deceiving today. The pump sets were fine and steady away. The musclerounds 6x4 were horrible though. Could barely move after calf's and press.

This was third workout. Wo 4 is going to be much tougher but I'll still be ramping up to tier 2 next week. As far as effort I put my maximum in every session to the point of feeling sick and getting absolutely soaked but I don't think I am at a decent enough level to be hitting turbo or tier 3. Given I push myself to my best I think any more would bloody kill me!

FitNotes Workout - Thursday 4th August 2016

** Leg Press **
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 6 reps

** Leg Extension Machine **
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps

** Seated Calf Raise Machine **
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 10 reps

** Seated Bicep Machine Curl **
- 15.0 kgs x 25 reps
 
Bloody hell that was nasty. Musclerounds so 6x4 with 10 seconds rest between sets. Got the weights pretty spot on tbh. Hit failure in the right points so can't complain. I was a mess at the end and had to have a little word with myself.

Tier 2 next week which will be my limit as there's no way I can work hard enough (or recover) for tier 3 or possibly even turbo

FitNotes Workout - Friday 5th August 2016

** Machine Row **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Lat Pulldown **
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 50.0 kgs x 4 reps
- 50.0 kgs x 4 reps

** Incline Hammer Strength Chest Press **
- 30.0 kgs x 4 reps
- 30.0 kgs x 4 reps
- 30.0 kgs x 4 reps
- 30.0 kgs x 4 reps
- 30.0 kgs x 4 reps
- 30.0 kgs x 3 reps

** Hammer Strength Shoulder Press **
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 3 reps

** Tricep Flat Bar Pushdown **
- 31.25 kgs x 4 reps
- 31.25 kgs x 4 reps
- 31.25 kgs x 4 reps
- 31.25 kgs x 4 reps
- 31.25 kgs x 4 reps
- 31.25 kgs x 4 reps

** Crunch Machine **
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

Sent from my SM-G920F using Tapatalk
 
First session of tier 2. It was really hard work but I felt really strong and progressed really well in terms of reps and weight lifted. I can up weights on a lot of exercises next week. Really happy with that. Much tougher than tier 1 but to be expected. No way in hell will I attempt tier 3 as I was a soaking mess after legs.

FitNotes Workout - Tuesday 9th August 2016

Lower load at 6 to 12

** Lunge **
- 22.0 kgs x 6 reps

** Leg Press **
- 185.0 kgs x 12 reps

** Leg Extension Machine **
- 105.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 85.0 kgs x 12 reps

** Hip Addiction **
- 125.0 kgs x 12 reps

** Seated Toe Raise **
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 145.0 kgs x 12 reps
- 145.0 kgs x 12 reps

Upper pump at 15 to 25

** Cable Crossover **
- 10.0 kgs x 20 reps
- 10.0 kgs x 15 reps

** Hammer Strength Row **
- 30.0 kgs x 15 reps

** Hammer Strength Shoulder Press **
- 25.0 kgs x 20 reps

** Lateral Machine Raise **
- 25.0 kgs x 15 reps

** Crunch Machine **
- 55.0 kgs x 25 reps

** Hanging Knee Raise **
- 15 reps

** Tricep Flat Bar Pushdown **
- 26.25 kgs x 25 reps

** Rope Hammer **
- 13.75 kgs x 25 reps
 
Feeling good! That was a strong workout. Starting to feel really good now. Weights or reps increasing all the time. Only downside was being unable to zigzag on back exercises as chin station was in use.

Currently typing this whilst doing 20 mins at 5kmh on treadmill. Living the dream...

FitNotes Workout - Wednesday 10th August 2016

** Incline Dumbbell Bench Press **
- 24.0 kgs x 12 reps

** Incline Dumbbell Fly **
- 18.0 kgs x 12 reps

** Chin Up **
- 12.0 kgs x 9 reps

** Seated Cable Row **
- 48.75 kgs x 12 reps

** Lat Pulldown **
- 60.0 kgs x 9 reps

** Overhead Press **
- 60.0 kgs x 3 reps

** Seated Dumbbell Press **
- 20.0 kgs x 12 reps

** Leg Press **
- 115.0 kgs x 6 reps

** Lying Leg Curl Machine **
- 115.0 kgs x 25 reps

** Single Leg Press **
- 55.0 kgs x 15 reps

** Leg Extension Machine **
- 65.0 kgs x 20 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 16 reps

** Seated Calf Raise Machine **
- 105.0 kgs x 25 reps

Sent from my SM-G920F using Tapatalk
 
Gotten over some shitty sickness bug I picked up so managed to get gym in today. Thought I'd struggle but set pb's again so can't complain.

FitNotes Workout - Saturday 13th August 2016

** Leg Press **
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 10 reps

** Single Leg Press **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 10 reps

** Leg Extension Machine **
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps

** Seated Calf Raise Machine **
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 15 reps

** Low Pulley Curl **
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 6 reps

Sent from my SM-G920F using Tapatalk
 
Strong workout this morning. Felt really good and finally feel like I'm making progress, especially with my chest.

FitNotes Workout - Sunday 14th August 2016

** Machine Row **
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

** Hammer Front Pulldown **
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 6 reps

** Flat Hammer Press **
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps

** Seated Machine Fly **
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps

** Hammer Strength Shoulder Press **
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 4 reps
- 35.0 kgs x 6 reps

** Upright Row **
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 4 reps
- 21.25 kgs x 6 reps

** Tricep Press Machine **
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 95.0 kgs x 8 reps

Sent from my SM-G920F using Tapatalk
 
Loads of pb's hit again today. Leg press must be light because I did the whole stack! Gonna have to start squatting again

FitNotes Workout - Tuesday 16th August 2016

Lower load

** Leg Press **
- 195.0 kgs x 12 reps

** Single Leg Press **
- 75.0 kgs x 12 reps

** Leg Extension Machine **
- 115.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 95.0 kgs x 12 reps

** Hip Addiction **
- 135.0 kgs x 12 reps

** Seated Toe Raise **
- 95.0 kgs x 12 reps
- 95.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 155.0 kgs x 12 reps
- 155.0 kgs x 12 reps

Upper pump

** Seated Machine Fly **
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps

** Machine Row **
- 35.0 kgs x 25 reps
- 35.0 kgs x 15 reps

** Hammer Strength Shoulder Press **
- 25.0 kgs x 25 reps
- 25.0 kgs x 25 reps

** Crunch Machine **
- 55.0 kgs x 25 reps
- 55.0 kgs x 25 reps

** Rope Push Down **
- 18.75 kgs x 25 reps

** Low Pulley Curl **
- 16.25 kgs x 25 reps

Sent from my SM-G920F using Tapatalk
 
Another good session. Upper body load feeling strong but lower body pump was really hard work.

FitNotes Workout - Thursday 18th August 2016

** Flat Smith Bench **
- 90.0 kgs x 8 reps

** Incline Dumbbell Bench Press **
- 32.0 kgs x 11 reps

** Hammer Strength Row **
- 45.0 kgs x 9 reps
- 45.0 kgs x 7 reps

** Chin Up **
- 12.0 kgs x 7 reps

** Overhead Press **
- 50.0 kgs x 8 reps

** Lateral Machine Raise **
- 45.0 kgs x 12 reps

** Leg Press **
- 115.0 kgs x 20 reps

** Single Leg Press **
- 65.0 kgs x 15 reps

** Leg Extension Machine **
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps

** Seated Calf Raise Machine **
- 105.0 kgs x 25 reps

I'm shattered absolutely all the time and depression is hitting me more and more even though I'm on various medication. I've had tests in the past and testosterone levels were borderline so they want to test me again to see where I'm at. Also want to test my thyroid and vitamin d levels. Basically I'm getting a full screen which can't be bad! Will update in due course!

Sent from my SM-G920F using Tapatalk
 
This weekend off has done absolute wonders for motivation and energy levels for the gym. Chest is starting to feel really powerful now. Nearly on heaviest dumbbells for bench and Mrs shit herself spotting me. Haha.

FitNotes Workout - Monday 22nd August 2016

** Flat Smith Bench **
- 100.0 kgs x 6 reps

After 3 reps I was shot to shit. Realised I wasn't tucking elbows though. Did that and it was much easier.

** Incline Dumbbell Bench Press **
- 36.0 kgs x 6 reps

Very very strong. Hard to get the first one up but did well after that

** Chin Up **
- 12.0 kgs x 8 reps
- 12.0 kgs x 6 reps

Shit as usual haha

** Hammer Strength Row **
- 45.0 kgs x 12 reps

** Hammer Strength Shoulder Press **
- 50.0 kgs x 9 reps

Feeling much stronger on these now

** Lateral Machine Raise **
- 55.0 kgs x 8 reps

** Leg Press **
- 125.0 kgs x 25 reps

** Single Leg Press **
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps

** Seated Calf Raise Machine **
- 85.0 kgs x 18 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps

** Leg Extension Machine **
- 65.0 kgs x 20 reps

Pump sets were nasty as hell. Didn't enjoy one bit. Doctors tomorrow to talk about my low test symptoms.



Sent from my SM-G920F using Tapatalk
 
So went to the docs this morning AGAIN to discuss my test levels and arrange more bloods to be taken.

The doctor was a fairly young guy like me and looked like he went to the gym. Asked me what training I was doing and he said because I'm going to failure nearly all the time and my test is so low, my cns is getting absolutely battered.

He suggested taking it down a step and maybe doing a basic upper lower split until I get some normal range at least so I can recover better.

So I've reverted back to the one I did when I was just starting out which ironically gave me the most progress. Nothing flash, just basic. See how I get on until Xmas by which I hope I'll be on some form of trt

FitNotes Workout - Tuesday 27th September 2016

** Flat Barbell Bench Press **
- 90.0 kgs x 5 reps

** Incline Dumbbell Bench Press **
- 24.0 kgs x 15 reps
- 24.0 kgs x 8 reps

** Seated Cable Row **
- 48.75 kgs x 12 reps
- 48.75 kgs x 12 reps
- 48.75 kgs x 12 reps
Superset with
** Cable Face Pull **
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps

** Bb Shrug **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** EZ-Bar Curl **
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps

Really really happy with bench given I've not done it properly in 3 months. Actually felt fairly strong!

Sent from my SM-G920F using Tapatalk
 
Good session. Felt really good. Took it steady on two big lifts though as don't want to rush into things again and mess up.

FitNotes Workout - Wednesday 28th September 2016

** Barbell Squat **
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Deadlift **
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Leg Press **
- 125.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 15 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

Sent from my SM-G920F using Tapatalk
 
Good fun. Higher reps are hard work though.

FitNotes Workout - Saturday 1st October 2016

** Incline Smith Press **
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Flat Dumbbell Fly **
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps

** Seated Cable Row **
- 48.75 kgs x 12 reps
- 48.75 kgs x 12 reps
- 48.75 kgs x 12 reps

** Hammer Strength Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Rope Push Down **
- 21.25 kgs x 12 reps
- 21.25 kgs x 12 reps
- 21.25 kgs x 12 reps

** Low Pulley Curl **
- 16.25 kgs x 12 reps
- 16.25 kgs x 12 reps
- 16.25 kgs x 12 reps

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