11/13/23

Weight 271.4

Cybex Squat Press Narrow Stance
810x15x3
Hack Squat Hoist Roc-it
270x15
360x10
360x12
Leg Extension
206x12x2 5 sec hold and slow descent on last two reps each set
Seated Leg Curls
230x12 2 sec hold slow descent last two reps each set
230x10
Standing Calf Raise
195x12x2
Yes/No's
2 supersets

Was going to just end my cycle and go on TRT but then decided fuck it. I can still train my legs hard and do other types of exercises and rep ranges on some upper body stuff. Might train legs every 5 days if I decide to skip any chest or back stuff. Can do quad focused one day and hamstring focused on another.

Good to see you posting here

11/14/23

Weight 273.1

Morning Fasted Cardio
20min StairMaster
60min Treadmill

23 Hours Fasting

Aprox 1500 Cals

less than 60 grams carbs

Mobster wrote: ↑Tue Nov 14, 2023 8:37 am Good to see you posting here

Thanks for the welcome. Wish I wasn't broken. Oh well I guess its time to work on things that don't involve too much shoulder. Isolation movements for arms and legs I guess.

11/15/23

Weight 273.7

Back #2 All sets performed with 1min rest between sets

Cable Row 1-Arm
30x15
50x15
70x15
85x15
100x15
Seated Machine Row Reverse Grip
145x15x3
Standing Cable 1-Arm Low Row performed on X-over
37x20
50x15
Shrugs Hammer Standing
180x20x3
Ab Machine
150x20x2
Treadmill 20min

Working on keeping shoulder healthy so doing light upper body work while not doing any direct arms and pounding my legs the next couple weeks. Also making sure to not do anything that involves hands above shoulder level. No Lat pulls, no incline bench. In fact no pressing either. Light dips might be the only thing for chest as far as pressing goes. Might do light cable crossover.

Aprox 2500-2700 cals
Aprox 225 grams carbs
Aprox 200 grams protein

Current PED USE
150mg Test Enanthate/week
150mg Masteron Enanthate/week
50mg Anavar/day
2IU GH 5/2
10mg Cialias 3 days per week on lifting days only
20mg Cardarine/day
20mg Ostarine/day
10mg MK677 2 days per week

11/17/23

Weight 273.9

Legs #2

Leg Press
3 sets warmups
Hoist SLDL 1-Leg
90x12
90x15
Leg Ext
206x15x2
Seated Leg Curls
214x15x2
Seated Calf
90x15x2

2500-2700 Cals
200+ Carbs
200+ Protein
100+ Fat

11/18/23

Weight 273.2

Fasted Morning Cardio
20min StairMaster
65min Treadmill

2000 Cals
200 Protein
100 Carbs
80 Fat

11/19/23

Weight 273.0

Fasted Morning Cardio
30min StairMaster
65min Treadmill

2200 Cals
250 Protein
60Carbs
100Fat

11/20/23

Weight 269.4

Chest/Tris #2

Isolateral Freemotion Bench Press
80x25
110x25
150x20
210x13
210x10
Seated Machine Dips
165x20x3
Cable Fly
50x20
60x15
Tricep Rope Pushdowns
60x15
60x10
Machine Tricep Ext
110x15x2
Treadmill 10min

3000 Cals
190 Protein
350 Carbs
100 Fat

This workout was pretty good for my right shoulder. Probably going to stick with this for a month or longer as my shoulder health is my top priority. Got a great pump going.

11/21/23

Weight 271.0

Legs

Cybex Squat Press Narrow Stance
900x8
900x10x2
Hoist Hack Squat
360x10
360x13
Leg Extensions
206x13
206x10
Seated Leg Curls
214x13x2
Rotary Calf Ext
376x11
376x10
Ab Machine
150x20 Superset with 40sec plank
150x15 Superset with 30sec plank

3000 cals
200 Protein
300 Carbs
100 Fat