It's time to get HUGE!

**Elvia1023** · 12-11-2019, 12:53 AM

Things are good but the hgh fatigue is definitely a bigger issue for me now. It's effecting my diet as well which makes it pointless running in many ways. I fell asleep at 7pm last night for example so my sleeping is all over the place. I will grind on though as I want to see if my body can adapt over time at this dose (4iu per day). If it doesn't I will just stop the hgh. I need to make sure my diet is consistent as it hasn't been and that is the most important element in all of this. I have been using bulk calorie meals to make up for things but it's not the ideal system especially for people sensitive to bloating. Although I don't bloat too bad with the burgers I have been having but will leave them out now.

I read a post the other day about eating non clean food to make up for lost calories is pointless. How junk will negatively effect digestion and overall results. I totally get the post (common sense) and agree with most of it but there are always exceptions. There is so much to this but food choices and timing can be important factors. As is the definition of "clean food" to begin with. A lot of guys eat just chicken and rice all day and it's clean but I wouldn't call it healthy (far from nutritious). Now clean food will always make up most of my diet but I will use giant bowls of granola to create a surplus in which I can grow. It's not ideal but as long as I watch my condition I see no harm in doing so. I do 100% see the logic in the another approach though. Basically listening to your body and not force feeding and making things more gradual. But for me I want to get big and fast so foods can/should be pushed more if that is your main objective.

I have 2 meat and rice and 2 meat and pasta meals set out for tomorrow. On top of those will be 1 or 2 synthepure fruit smoothies (oats, pineapple, kiwi, berries and water). My intra shake and some eaa shakes through the day. Plus my pre bed granola bowl. A very simple but highly effective approach for me. I just need to make sure I am consistent with it. I have also been having at least 1 avocado and a handful of mixed nuts (or just walnuts) each day as well. I also snack on (add to meals) medjool dates, clementines and other fruits as well. I actually just had about 300g of coconut and quinoa granola with coconut milk (just over 1500 calories). Gonna have another avocado and some walnuts with a protein shake before I go to bed as well.

I have stopped novolin-r for a few days then I will start lantus at 30iu per day and go from there. I may even just start it tomorrow. I was only dosing novolin-r once most days as I was getting so tired from the hgh I was concerned about falling asleep later in the day. I did in fact fall asleep one day after dosing insulin but luckily my gf woke me up. The lantus will suit me much better in this current environment as it's much more forgiving (long and steady active life) so as long as I keep the dose sensible I won't have any issues even if I randomly fall asleep for a few hours.

Today was push day. I usually start with shoulders but changed the order around. Preworkout I had chicken, basmati rice and 2 clementines. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). My preworkout was 1 scoop of Chao's Crew's Stim Head with 1 scoop of Alpha Lion's Komodo pump. I also had 1 serving of Controlled Labs Green Might (creatine). Post workout I had chicken, basmati rice and 4 medjool dates.

Abs for 10 mins (crunches, twists and hanging knee raises).
Warm Up (upper body).
Incline Smith Press... 1 working and 1 drop off set with 3.5pps and 2pps.
Machine Flyes... 1 working set and 1 static hold set.
Machine Press... 1 working set.
Standing DB Lateral Raises... 2 working sets (1 with straight arms with 16kg db's and 1 with bent arms with 30kg db's).
Machine Lateral Raises... 1 working set with the full weight rack.
Machine Shoulder Press... 1 working set with the full weight rack.
Close Grip Bench Press... 1 working set with 2.5pps.
Standing EZ Bar Overhead Extensions... 1 working set with 30kg per side.
Tri-cep Pushdowns... 1 working drop set with the 50kg (full weight rack) then 25kg.
Stretches.
15 mins cardio on the Cross Trainer (rotating 1 min on tiptoes and 1 min standard).

I should note I had an off day yesterday. Today after eating my post workout meal I also took Flex on a 90 min walk. Tomorrow will be pull day and I am looking forward to it. My traps feel much better now.

**JohnMcc** · 12-11-2019, 10:31 PM

Originally Posted by Elvia1023

Things are good but the hgh fatigue is definitely a bigger issue for me now. It's effecting my diet as well which makes it pointless running in many ways. I fell asleep at 7pm last night for example so my sleeping is all over the place. I will grind on though as I want to see if my body can adapt over time at this dose (4iu per day). If it doesn't I will just stop the hgh. I need to make sure my diet is consistent as it hasn't been and that is the most important element in all of this. I have been using bulk calorie meals to make up for things but it's not the ideal system especially for people sensitive to bloating. Although I don't bloat too bad with the burgers I have been having but will leave them out now.

I read a post the other day about eating non clean food to make up for lost calories is pointless. How junk will negatively effect digestion and overall results. I totally get the post (common sense) and agree with most of it but there are always exceptions. There is so much to this but food choices and timing can be important factors. As is the definition of "clean food" to begin with. A lot of guys eat just chicken and rice all day and it's clean but I wouldn't call it healthy (far from nutritious). Now clean food will always make up most of my diet but I will use giant bowls of granola to create a surplus in which I can grow. It's not ideal but as long as I watch my condition I see no harm in doing so. I do 100% see the logic in the another approach though. Basically listening to your body and not force feeding and making things more gradual. But for me I want to get big and fast so foods can/should be pushed more if that is your main objective.

I have 2 meat and rice and 2 meat and pasta meals set out for tomorrow. On top of those will be 1 or 2 synthepure fruit smoothies (oats, pineapple, kiwi, berries and water). My intra shake and some eaa shakes through the day. Plus my pre bed granola bowl. A very simple but highly effective approach for me. I just need to make sure I am consistent with it. I have also been having at least 1 avocado and a handful of mixed nuts (or just walnuts) each day as well. I also snack on (add to meals) medjool dates, clementines and other fruits as well. I actually just had about 300g of coconut and quinoa granola with coconut milk (just over 1500 calories). Gonna have another avocado and some walnuts with a protein shake before I go to bed as well.

I have stopped novolin-r for a few days then I will start lantus at 30iu per day and go from there. I may even just start it tomorrow. I was only dosing novolin-r once most days as I was getting so tired from the hgh I was concerned about falling asleep later in the day. I did in fact fall asleep one day after dosing insulin but luckily my gf woke me up. The lantus will suit me much better in this current environment as it's much more forgiving (long and steady active life) so as long as I keep the dose sensible I won't have any issues even if I randomly fall asleep for a few hours.

Today was push day. I usually start with shoulders but changed the order around. Preworkout I had chicken, basmati rice and 2 clementines. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). My preworkout was 1 scoop of Chao's Crew's Stim Head with 1 scoop of Alpha Lion's Komodo pump. I also had 1 serving of Controlled Labs Green Might (creatine). Post workout I had chicken, basmati rice and 4 medjool dates.

Abs for 10 mins (crunches, twists and hanging knee raises).
Warm Up (upper body).
Incline Smith Press... 1 working and 1 drop off set with 3.5pps and 2pps.
Machine Flyes... 1 working set and 1 static hold set.
Machine Press... 1 working set.
Standing DB Lateral Raises... 2 working sets (1 with straight arms with 16kg db's and 1 with bent arms with 30kg db's).
Machine Lateral Raises... 1 working set with the full weight rack.
Machine Shoulder Press... 1 working set with the full weight rack.
Close Grip Bench Press... 1 working set with 2.5pps.
Standing EZ Bar Overhead Extensions... 1 working set with 30kg per side.
Tri-cep Pushdowns... 1 working drop set with the 50kg (full weight rack) then 25kg.
Stretches.
15 mins cardio on the Cross Trainer (rotating 1 min on tiptoes and 1 min standard).

I should note I had an off day yesterday. Today after eating my post workout meal I also took Flex on a 90 min walk. Tomorrow will be pull day and I am looking forward to it. My traps feel much better now.

I can definitely see where you are coming from speaking on force feeding and poor food choices. On my log I'm force feeding to get the calories in but something fail to get it my veggies because I'm so bloated from potatoes or whole grains cereals. When you feel disgustingly full it's not fun to force in more food for the sake getting in micronutrient dense foods. It makes you really respect what the pros have to go through day in and day out to build those amazing physiques.

**Elvia1023** · 12-12-2019, 02:04 AM

Originally Posted by JohnMcc

I can definitely see where you are coming from speaking on force feeding and poor food choices. On my log I'm force feeding to get the calories in but something fail to get it my veggies because I'm so bloated from potatoes or whole grains cereals. When you feel disgustingly full it's not fun to force in more food for the sake getting in micronutrient dense foods. It makes you really respect what the pros have to go through day in and day out to build those amazing physiques.

Very true. Although a big misconception is all the pro's are forcefeeding ridiculous amounts of food to get huge. I have seen so many interviews over the years and of course some of them are but many aren't. Now to get huge you will 100% have to progressively eat over years. But for many guys they need a surprisingly small amount and they simply can put on muscle much easier than most. Others are taking in 8000+ calories per day. Although even some of the biggest pro's around (300+ lbs) are only at about 5000 max calories when growing. I just watched a podcast with Luke Sandow and he is at that many in his current offseason and has a cheat meal everyday. So whilst it's a lot of food and would require effort it's nothing crazy. Some do need to actively forcefeed but I personally don't like to. I suffer from distention issues as it is so forcefeeding meals would not be a good approach for me. If I ever feel full and distended I won't eat until I have digested the last meal more. Others do ok just forcefeeding all day long but I am definitely not one of them and I wouldn't recommend it to anyone.

You make an interesting point about vegetables. I think there needs to be balance in regards to macro/micronutrients. I know many who for the sake of getting their macros in will basically eat next to no vegetables (or "healthy" foods). So they essentially live on meat and rice with very little micronutrients. Many are very basic in their approach for getting vegetables in and will literally just load up on things like broccoli but many have issues digesting it and it also takes up a lot of stomach volume. So food choices can come into things. I would always recommend a balance and to ensure someone is getting in plenty of micronutrients. I guess everyone just has to weigh up what is most important and figure out a balance for themselves. Fact is the basic bodybuilding foods (meat, rice, oats, egg whites etc) are the best for building muscle so I 100% understand (and agree) with you putting them first. Although I think everyone should also be consuming fruits, vegetables, seeds, nuts etc just to ensure they are getting in essential vitamins/minerals and optimize health as they grow.

**Elvia1023** · 12-12-2019, 03:27 AM

Today has been a good day. Even though I didn't dose hgh the day before I woke up with my hands tingling. My diet has been very basic today...

- 1 avocado, mixed nuts and a protein shake just as a quick breakfast before taking Flex out.
- Chicken, basmati rice and 1 clementine and 1 kiwi.
- Beef and pasta drizzled in walnut oil.
TRAIN (Intra was 6 scoops of Yamamoto Nutrition's Energan so 40g HBCD's, 15g EAA's, 8g l-citrulline etc).
- Chicken, basmati rice and 6 medjool dates.
- Synthepure, oats, pineapple, mixed berries and water.
- Beef and pasta drizzled in walnut oil.

My next/last meal will be Blueberry and Chia seeds Granola with coconut milk (1500+ calories).

I have also had 2 EAA shakes (both with my multi vitamin and greens powder) and will have another 1 (EAA only) in a minute.

Last night I ended up having 2 giant bowls of granola before bed so that's over 3000 calories

As a result I have been alittle distended today but fucking as full as possible. Looked twice the size after I trained. It was pull day and pretty much the same (minor change in sequence due to someone using machine) as my last session. Well bicep's were also different because my left distal bicep tendon issue has come back so I kept it to a giant set with lighter weight but maximum pump. Compared to my last session I also progressed in most lifts whether that be in weight, reps or improved form. Examples include the incline bench high row I only have 40kg db's max in this gym but with the form I use it's very hard so I made sure to be extra strict and still got 1 extra rep. The machine rows are very high reps which isn't ideal but I still use the machine because the connection is amazing. I got 22 reps with the full weight rack with my left arm and 21 with my right arm. When I train in my other gym I can use plates so go as high as I want to. Most of my other movements fall in the 10-15 range. Here is my exact routine...

PULL
Warm Up (rope face pulls).
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Standing Cable Pullovers... 1 working set.
Low Pulley Cable Rows... 1 working set.
Lat Pulldowns... 1 working set.
Unilateral Machine Rows... 1 working set with each arm.
Barbell Shrugs... 1 working set (50kg per side).
Lower Back Extensions supersetted with Machine Ab Crunches... 2 working sets.
Giant set for bi-ceps lasting approx 5 mins including standing db curls, rope curls, reverse cable curls, db concentration curls and db hammer curls.
Stretches.

**Elvia1023** · 12-13-2019, 01:13 AM

Today I added some different meals in just to keep things different. Today was an off day from the gym and I have ate...

- 1 avocado, mixed nuts, 1 passion fruit and a protein shake.
- Chicken satay, vegetables, jasmine rice.
- Chicken coconut curry with quinoa, chickpeas and jasmine rice.
- Beef mince, baked beans and basmati rice.
- Beef mince, baked beans and basmati rice.
- Blueberry granola with coconut milk (just about to eat

)

Today I have also snacked having 2 clementines, 1 kiwi, about 200g blueberries and 6 medjool dates. Plus 2 EAA shakes with my controlled labs orange triad (multi-vitamin and greens powder). The beef mince meals were made with organic beef mince that was 12% fat. The beans were organic heinz baked beans. I used 200g beef mince and 1/2 tin of beans per meal. The rice accounted for approx 90g carbs per meal. Protein shakes are always about 50g protein. The granola is always about 300g so today that would equal 57g fat (13.5g saturated), 177g carbs (54g sugar), 30g protein and 21g fibre. That's 1383 calories not counting the coconut milk. I use about 500ml (half the carton) of coconut milk which is 100 calories so that's 1483 for today's cereal meal.

**Elvia1023** · 12-15-2019, 04:34 AM

Things are good and just carrying on as normal. I trained legs yesterday and it was a great workout. I dosed 10iu humulin-r pre workout with 20mg cialis and the pumps/fullness were ridiculous. I think for optimal results over time there needs to be a fixed structure in your routine so when you try to constantly get stronger it's easy to quantify your progress. Although I do train in different gyms so I don't do that from every workout but gradually over time. In all of my main movements I have gotten stronger since starting this log so that's good enough for me. I do have weight targets for all my main movements. At other times it's just about trying to workout as intensely as possible and make my working sets count. The fact my calories are gradually increasing is reason enough for me to carry on growing regardless if I get an extra rep every workout.

My working sets have been brutal recently. I wasn't that motivated before training legs but I tell myself before every main set to "fucking make it count". That is key for me. I still try to mentally engage the muscle (mind muscle connection) during all warm ups and I am always focused but occasionally I can be on auto pilot at times when working up the weight to get my mind/body ready for the heavy set. I tell myself if I don't make this set count coming to the gym was pointless and I put everything I have into it. I left out any squat or deadlift style movements but they will be back next leg day.

Warm Up (Spin Bike for 5 mins).
Leg Press Calf Presses... 6 working sets using 3 different weights and 2 different styles (straight leg and slightly bent knee).
Seated Unilateral Leg Curls... 2 working sets for each leg.
Glute Raises... 1 working set with static hold for each side.
Hip Abductors... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 2 working sets (2 different stances).
Leg Extensions... 1 working drop set with static hold.
Stretches.

The leg extension set was 50 reps. It's strange to have a set number of reps for a working set. However the last few reps were partials so I had essentially failed. I done the full weight rack for 10 controlled reps, 2 pins down for another 10 reps, 2 pins down for another 10, etc. Then after I got to 50 reps I had 5 or so secs rest then done a static hold to failure.

Tonight was push day and another great one...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set.
Standing DB Lateral Raises... 2 working sets (straight arm with 30lb db's and bent arms with 70lb db's).
Machine Incline Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Flat Bench Press... 2 working sets (loading with 2.5pps and drop off with 1.5pps).
Tri-cep Pushdowns using Lat Pulldown... 1 working set with 60kg.
Machine Seated Overhead Tri-cep Extensions... 1 working set.
Floor EZ Bar Skull Crushers... 1 working set (with deadstops to finish) with 25kg per side.
Stretches.

I added in some flat bench but didn't want to push the weight too much and kept the reps higher with perfect form. The incline machine press was done on the heaviest pin loaded machine I have ever used. I have used it a few times recently and have tried to progress in reps each time. It's crazy the difference from machine to machine even with the same weight. I barely fit in the machine and it's really old and made by Paramount Fitness. I do the full weight rack but even getting it up in the first place is quite a struggle. I was hoping I could get 30kg per side on the floor skull crushers but 25kg felt really heavy so I left it at that. I knew when I warmed up with 20kg so started 25kg (instead of 30kg) knowing it was my final set.

Today I started with chicken and rice and 2 kiwi's. We were then out for lunch and we got fondue which filled me up so I didn't eat for another 5 hours. I was bloated so didn't want to force anything. My next meal was fairly light in the form of turkey breast, rice cakes and 2 clementines. I then trained with my usual intra shake. Post workout I had about 300g chicken and a massive plate of pasta. About 300g pasta so 210g carbs and I ate that easily. Now I am going to have some steak with the left over pasta from the box so about 200g (140g carbs). If I eat again pre bed it will probably be 1 avocado, mixed nuts and a protein shake. The fondue meal is basically loads of melted cheese with bread, deli meat and a salad with dressing. It's common with eating that much cheese but the fondue done me and my gf in and we both ended up sleeping for a few hours.

**Elvia1023** · 12-15-2019, 05:20 AM

I forgot to mention I drizzed all my pasta with extra virgin olive oil. Just a simple way to increase calories and get some good fats into my diet. Drizzling the oil onto foods is the optimal way of taking it in. Although there is a misconception with olive oil with many thinking you can't heat it as it will create toxins and lose all of it's goodness. Even though it's smoking point is relatively low it can safely be heated. It's even more resilent than many other oils even ones with much higher smoking points. Although heating it will degrade some of the antioxidants and vitamin e it contains so drizzle it on food.

I also recommend using a good brand because most are utter crap and in many cases a mixture of oils and not actually olive. I read one stat that 69% of products aren't olive and usually cheaper oils such as soybean or sunflower oil. Look for cloudy oils which smell and taste good (the words fragrant, bright and fruity come to mind). Extra virgin olive oil is great for your overall health. It should increase HDL, lower LDL, reduce inflammation, protect against heart disease, act as an anti-bacterial and it's good for your joint (arthritis). Here is the current brand I am using...

**Elvia1023** · 12-17-2019, 01:27 AM

Someone on another forum asked about my macros and cardio so I went over everything I have ate today. However I also explained how I don't have set macros and just listen to my body. If I can eat more I will. If I am getting too bloated I leave it. I am eating 6 decent meals (started at 5) pretty much everyday though. Most have the similar calories (not through the day but day after day) as well. Nothing is exact with me though. It's working though as I have put on about 20 pounds in the last month and my abs are still showing so I am going to just push it more and more.

I think when guys (not all but many) over analzye things when trying to grow it usually just sets them back. Although there is some method to the madness

It's been shown in studies at times if you are in a small surplus/deficit it's possible no weight is gained/lost. Obviously the bigger the surplus the larger probability fat will be put on. I haven't a clue what my maintenance calories are as everyday is different and there are so many variables. But I basically keep it simple and stick to the same sort of food everyday so I gauge things day to day and week to week. Some like to weigh everything and move up 100 calories at a time and are very scientific with things but I could never be like that. I am basically just eating as much as I can without gaining unnecessary fat and my calories have gradually increased (approximately) over time.

Look at today for example which I consider a great day of eating and if I carry on eating like this I know I will grow well for a set time then of course I will get to a point I need to increase things.

Synthepure, oats, pineapple, banana, mixed berries and water.
Beef, rice and Asian vegetables.
Intra... 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Chicken and pasta.
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef and pasta drizzled in extra virgin olive oil.
Chicken and pasta drizzled in walnut oil.

I do the same amounts of each ingredient pretty much every time and it all depends upon the packages/boxes I buy. I try to get 200g packs of meat and if I get large packs I usually divide them to approx 200g. However today just because they had 50% off on some packs of meat that were 270-320g I literally just kept it simple and had 1 pack per meal. If a pack is 350g or above I usually divide it into 2 meals but today even had the 320g pack of chicken in 1 meal. Synthepure is always about 50g protein. Rice is usually 80-90g packs. If I cook it from a box I do a lot more. Pasta is always approx 200g so 140g carbs. The smoothies are usually about 100g carbs in total. So using that you have 100 + 90 + 40 + 140 + 100 + 140 + 140 = 750g carbs. Although today I did drink a 900ml Innocent clementine/mandarin juice post workout which I never do (it's been months) but I simply felt like it so that is another 99g carbs so call it 100g and that's 850g carbs. I also had 1 small honey yoghurt and just remembering I put about 40g carbs from honey in my intra shake so we are are at about 910g carbs. Then if you count the orange I had and the medjool dates you can basically call it 1kg carbs so 4000 calories worth of carbs. That is a massive amount and I am usually at about 800g but as I stated I want to grow fast.

I also trained for 2 hours today and I took my dog on a 2 hour walk and 2 others for about 15 mins each. I also done 20 mins cardio in the gym as well. I usually do 15-20 mins cardio approx 4 times per week but take Flex out a few times everyday. Whilst I am here 50g, 60g, 70g, 50g, 60g, 60g so 350g protein plus about 30g eaa's on top of that. I will probably eat a meal before bed as well so today has been a high day

**Elvia1023** · 12-17-2019, 01:28 AM

I was going to go to the gym last night but my body was tired. I ended up laying on the sofa bed in my clothes and fell asleep and got up very early. I usually dose my AAS in the night but as I had fell asleep dosed them in the morning at 250mg test c, 150mg deca and 100mg mast. I have ran out of test c so going to replace it with an old test e. I am swopping over to sust and npp in Jan so will save the sust. I will do the same volume so 0.5ml twice weekly so now my test dose will be 600mg per week as the test e is 300mg/ml. Today I started lantus at 30iu and pre workout I dosed 2iu hgh. I will dose another 2iu hgh before bed. The other day I missed hgh for 1 1/2 days so tried 4iu pre bed and the cts was ridiculous. I also had a headache all day from the hgh (had it last time at a higher dose). The dreams I had were also crazy (which I love).

I dosed 2 scoops of Myoblox's Loco Cinco XO pre workout which always makes me feel great. It was pull day and it looked very similar to the last 2 pull workouts but I moved up to 5pps rows and added in more direct forearm work. My entire workout looked like...

Abs for 15 mins.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Rope Rows (hybrid movement with the rope at the highest setting and me leaning forward but pulling down to the sides of my lower back)... 1 working set.
Machine Pulldowns... 1 working set.
Machine Rows... 2 working sets with 1 loading at 5pps and 1 back off with 3pps.
Barbell Shrugs... 2 working sets (1 from the front and 1 from the back).
Back Extensions... 1 working drop set with 20kg, 10kg and bodyweight.
Machine Lower Back Extensions... 1 working set.
Unilateral Cable Curls... 1 working set with each arm.
Preacher EZ Curls... 1 working set with 20kg per side.
Standing Reverse EZ Curls... 1 working set with 15kg per side (high reps).
DB Hammer Curls... 2 working sets... 1 loading with 30kg db's and one drop off with 22kg db's.
Barbell Forearms Twists... 1 working set.
Forearm DB Superset (pronated, hammer and supinated wrist curls then db twists)... 1 working set for each arm.
Incline Treadmill... 20 mins at 15% and 4-5km/h.
Stretches.

I felt my right trap go on my working set of barbell shrugs but it is fine. I done some self therapy leaning hard against one side of a plate loaded chest press (the part that holds the plates). It's a perfect shape so if you press your back against the tip and lean hard against it whilst rotating your arm it can get into the area very deep. Tomorrow will be legs and I am looking forward to it

**maxmuscle1** · 12-17-2019, 01:29 AM

Originally Posted by Elvia1023

Things are good and just carrying on as normal. I trained legs yesterday and it was a great workout. I dosed 10iu humulin-r pre workout with 20mg cialis and the pumps/fullness were ridiculous. I think for optimal results over time there needs to be a fixed structure in your routine so when you try to constantly get stronger it's easy to quantify your progress. Although I do train in different gyms so I don't do that from every workout but gradually over time. In all of my main movements I have gotten stronger since starting this log so that's good enough for me. I do have weight targets for all my main movements. At other times it's just about trying to workout as intensely as possible and make my working sets count. The fact my calories are gradually increasing is reason enough for me to carry on growing regardless if I get an extra rep every workout.

My working sets have been brutal recently. I wasn't that motivated before training legs but I tell myself before every main set to "fucking make it count". That is key for me. I still try to mentally engage the muscle (mind muscle connection) during all warm ups and I am always focused but occasionally I can be on auto pilot at times when working up the weight to get my mind/body ready for the heavy set. I tell myself if I don't make this set count coming to the gym was pointless and I put everything I have into it. I left out any squat or deadlift style movements but they will be back next leg day.

Warm Up (Spin Bike for 5 mins).
Leg Press Calf Presses... 6 working sets using 3 different weights and 2 different styles (straight leg and slightly bent knee).
Seated Unilateral Leg Curls... 2 working sets for each leg.
Glute Raises... 1 working set with static hold for each side.
Hip Abductors... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 2 working sets (2 different stances).
Leg Extensions... 1 working drop set with static hold.
Stretches.

The leg extension set was 50 reps. It's strange to have a set number of reps for a working set. However the last few reps were partials so I had essentially failed. I done the full weight rack for 10 controlled reps, 2 pins down for another 10 reps, 2 pins down for another 10, etc. Then after I got to 50 reps I had 5 or so secs rest then done a static hold to failure.

Tonight was push day and another great one...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set.
Standing DB Lateral Raises... 2 working sets (straight arm with 30lb db's and bent arms with 70lb db's).
Machine Incline Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Flat Bench Press... 2 working sets (loading with 2.5pps and drop off with 1.5pps).
Tri-cep Pushdowns using Lat Pulldown... 1 working set with 60kg.
Machine Seated Overhead Tri-cep Extensions... 1 working set.
Floor EZ Bar Skull Crushers... 1 working set (with deadstops to finish) with 25kg per side.
Stretches.

I added in some flat bench but didn't want to push the weight too much and kept the reps higher with perfect form. The incline machine press was done on the heaviest pin loaded machine I have ever used. I have used it a few times recently and have tried to progress in reps each time. It's crazy the difference from machine to machine even with the same weight. I barely fit in the machine and it's really old and made by Paramount Fitness. I do the full weight rack but even getting it up in the first place is quite a struggle. I was hoping I could get 30kg per side on the floor skull crushers but 25kg felt really heavy so I left it at that. I knew when I warmed up with 20kg so started 25kg (instead of 30kg) knowing it was my final set.

Today I started with chicken and rice and 2 kiwi's. We were then out for lunch and we got fondue which filled me up so I didn't eat for another 5 hours. I was bloated so didn't want to force anything. My next meal was fairly light in the form of turkey breast, rice cakes and 2 clementines. I then trained with my usual intra shake. Post workout I had about 300g chicken and a massive plate of pasta. About 300g pasta so 210g carbs and I ate that easily. Now I am going to have some steak with the left over pasta from the box so about 200g (140g carbs). If I eat again pre bed it will probably be 1 avocado, mixed nuts and a protein shake. The fondue meal is basically loads of melted cheese with bread, deli meat and a salad with dressing. It's common with eating that much cheese but the fondue done me and my gf in and we both ended up sleeping for a few hours.

I kill for a good fondue!! Love it!!

Max