Moa Sponsored log Offseason fun

[Love_to_Bodybuild]

Sunday did quads before work , 10 mgs sd

didnt have time to really finish so did what I could

bike warmup 10 mins
leg extensions many sets light reps
bodyweight squats -it takes a lot for my knees to warm up. Ive had a serious injury to my left leg in 2017 and havent been able to push things like I used to due to knee giving out esp on hack squats, which is the exercise I hurt it on

leg press (close stance wait some minutes then wide stance)
1 plate 10, 10
3 plates 10,10
5 plates 10,10
6 plates 10, 10

hack squat
1 plate-10
2 plates 8 leg gave out
2 plates and 25- i forget

different angled leg extension machine

then work

after work went back did hammies

seated leg curl
50lbs-15
90lbs-15
110lbs-10
130lbs-8
150lbs-5

*did a little physical therapy on my arms as left elbow been aching a bit.

incline glute ham raises set of 10

hang upside down from dont know the name you hang upside down and stretches back out

lying leg curls

50lbs-5
80lbs-5
110lbs-5
125 lbs-5


Nutrition is all on point. Some days I throw in a cheat meal

just for reference here was my day. Some days I eat cleaner than this, usually not too dirtier.

middle of night

30 grams protein
30 grams fat

meal one
1 cup eggwhites
1.25 scoop protein powder mixed in half cup oatmeal, with banana sliced in it, with some organic sgredded coconut for a little fat.

supplements , multi, vit c 1 gram, joint supplement, greens supplement, cycle support supplement, 1500 mgs epa and dha

protein 50 grams
carbs 50 grams
fat 10 grams

meal two post-training
40 grams wpc, 10 grams bcaas with glutamine (ajipure and ajamoto)
60 grams from dr pepper

30 mins later 5 grams l glutamine (ajipure)

40 mins later
two cans tuna with mayo, sliced pickle, salt and pepper
medium sized idaho potato with salt and margarine
protein 50
carbs 40
fat 10

two slices pizza, three chicken wings, and 35 gram high quality whey shake
protein 50
carbs 50
fat 25

10 grams bcaa and l glutamine intra workout

post training

roast beef 35 protein
rice 30 protein
asparagus

supplements multi, vit c, joint supplement, probiotic, tudca

two hours later
40 grams from cottage cheese, 1500 mgs epa and dhea, small dose of finasteride, and 30 mgs ralozifene

40 grams protein
15 grams carbs
15 grams fat

so todays nutrition count

290 grams protein
245 grams carbs
90 grams fat

20 grams bcaas
15 grams l glutamine

thats looks low to me unless I counted miscorrectly.

*remember 5 grams bcaas equal the equivalent of 20 grams whey protein, you'd have to take in 20 grams whey to get the l leucine, valine and isoleucine grams in whey to get that bcaa amount*

 

[Love_to_Bodybuild]

next day did calves and chest

Incline smith hit 286-6 times with assistance from spotter and 315 -4 x's. This strength will equal more size with the higher reps equalling more size.

next day off-relaxed took a shot of 150 eq and 150 mgs test, some of it ran out, not too much. Taking 10 mgs superdrol on training days

Today back today is my only day off this week . After back went home post training meal, them a short and intense burst of shoulders and traps..

 

[Love_to_Bodybuild]

Friday did biceps and triceps..can not traing them very intense because of a minor injury that seems to be tendonitis. I work on it with fricton message and physical therapy.

Saturday-off, did some physical therapy in gym, foam rolling, hanging upside down on one of those things, other physical therapy stuff.

150 mgs test e and 150 mgs eq.

 

[Love_to_Bodybuild]

sunday-quads

bike 10 mins
mobility warmups

did leg extensions many sets, did one leg at a time to close to failure or failure

leg press.
wide stance 2 plates-10 ,4 plates-10, 5 plates-half reps didnt finish them
close stance 2 plates-10, 4 plates -10 7 plates-11 --had a spotter watch me in case I got stuck or passed out, he really helped peace of mind

hack squat
1 plates-10 all the way down
2 plates-10 all the way down
3 plates-8 all the way down
4 plates-10, parrell and above
5 plates - don't know lost count, barely got up on the last rep--above and parrell

took 10 mgs superdrol. I don't know if it was the sd, I didnt feel good today and im thinking it could have been so thats it for sd. I made it about three weeks on superdrol, on training days, which were about five out of seven days. Definitely felt like it reduced my appreciate.

 

[Love_to_Bodybuild]

Monday: did calves, did hamstrings after work

*Hamstring was tight. Thinking either from quads yesterday

foam rolled it and did physical therapy. Couldnt push too intense because didnt want to injure my hamstring.

 

[Love_to_Bodybuild]

tuesday off
wednesday Chest, short and intense hit style

Incline barbell 245lbs-6, 265lbs-6 (help of spotter )
machine flat press 250 or so rest pause and dropset
cable flys

Thursday

back -short and intense

pulldown machine- 270lbs-with help of spotter 6-8 reps
hammer bar barbell rows 3 plates
rack deadlifts 3 plates wige grip=1- , 4 plates -7
cable pullovers
and hanging 3 or 4 sets


a few days ago did a shot in left quad and it became red, and hurting. It had some white stuff in it and I thought it would be okay. It was from the test e, a white mily looking couple of bubbles. I ran it under hot water and thought that got it. Ive got to ay more attention Big mistake, its hurting anf im using a heating pad on it. After seeing Dan the bodybuilders surgery got to pay attention very very closely!

 

[Love_to_Bodybuild]

Fri

shoulders am

behind the back lee haney upright row shrugs up to 295lbs-10x's
cable behind the back
cable side laterals
db front raises 60lbs-10
partial side laterals 110lbs-

pm after work

arms, supersetting biceps and triceps


Saturday

quads
leg extension one leg at a time the whole stack
leg press 7 plates per side 8-12 reps
hack squat 3 plates and 10- all the way down 8-10 ?

then 4 hours later finished hamstrings

hamstring is tight so couldn't go heavy. it was tight the week before. Ive been foam rolling it and working on it with physical therapy

sunday off

monday calves chest

did 150 mgs test e and 150 mgs eq

seated calve riases
leg leg calve riases or leg press machines

incline barbell
255lbs-6 x;s with spotter
275lbs-4 x;s with spotter

flat machine press
270lbs-6x's
dropset 250lbs-1x's

cable flys
50 lbs 6
40lbs-6

so this is about the end of my run. I have a appointment for a endo on Jan 8th and going back to my prescribed trt dose. I still plan on training intense until Jan 1st or so then not doing those hit training principles and techniques, scaling the training down some. Cutting back to maybe every other day

Thank you Mao labs . I have gained quite some strength on this run. We'll see if I can get some pictures up.