As I forgot the gym shout earlier on Sat I done light weights at home.
Seated Bi-cep and Hammer Curls... 3 sets of 20 slow reps for each (40 total)
Standing DB Lateral Raises... 2 sets of 25 reps
Standing DB Front Raises... 2 sets of 25 reps
Standing DB Shoulder Press... 2 sets of 25 reps
Lying Tri-cep Front and Side Extensions ... 3 sets of slow 20 reps for each (40 total)
Floor Presses... 3 sets of 25 reps
Squats with DB on shoulders... 3 sets of 25 reps
One Legged DB Lunges... 3 sets of 20 reps each side
Standing DB Calf Raises... 2 sets of approx 75 sets
Sunday I went the gym and done...
Back Extensions... 5 sets of 25 reps but had no rest in between and just worked up in weight from 12kg to 50kg... gonna stay at 50kg for a month or so as it is plenty for now.
Leg Extensions... 2 sets of 20 reps to warm up knees
Lying Leg Curls... 2 sets of 20 reps, 1 set of 15 reps, 1 set of 10 reps and 1 set of 8 reps (with 25 partials) going up in weight each time. I went fairly heavy so pleased about that.
Machine Leg Press... 2 sets of 20 reps but didn't feel very comfortable so stopped.
One Legged Lunges... 4 sets of 15 reps each side going up in weight to 20kg
Calf Press... 2 sets of 25 reps
Standing DB Calf Raises... 1 set of 100 reps with 1 failure point around 70 reps
Incline Barbell Press... 4 sets of 20-15 reps going up in weight to 100kg
Chest Dips... 1 set to failure (23 reps)
Machine Shoulder Press... 3 sets of 30 reps but only got 24 on the last set
10 mins cardio on the stepmaster
Felt great after the gym. I will lower volume once my intensity goes up but it is fairly high now. One legged lunges will be my main leg movement as squats are very limited. I will still do squats but with very light weight. Weight are moving up gradually. I will train back next time but just stick to pullups and some incline bench rows etc.
I started alittle peptide log in the peptide section for anyone interested. I will be combining the two in the future. The link is...
http://www.professionalmuscle.com/f...ergos-cjc-1295-dac-ghrp-2-log-high-doses.html
Have a good day everyone