This was supposed to be an off day but I decided to do some arms and delts to combat my depression. I got a killer pump because I had a cheat meal last night and two nights prior. BICEPS, TRICEPS, DELTS: SUPERSET:
- 4 sets dumbbell swing curls across the body
- 4 sets lying one arm tricep extensions SUPERSET:
- 3 sets alternating dumbbell curls
- 3 sets dumbbell kickbacks DELTS:
- 4 sets lateral dumbbell raises
Today I did legs. I’m going to do shorter workouts and train each muscle a little more frequently for awhile. I need to train everyday to help my mental state but I don’t want to stress over outdoing the previous workout like I have been. I’m doing my best to get through things while my mom is on life support. I just want to train for my mental health for now. LEGS: GIANT SET WITH KETTLEBELLS:
(2 sets each)
Sumo squats
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises GIANT SET WITH DUMBBELLS:
(2 sets each)
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises SUPER SET:
(3 sets each with monkey feet)
Leg extensions
Standing single legged leg curls CARDIO:
- 20 minutes on the bike at level 13
DIET: Diet yesterday and today was 4 protein/oat shakes, and one food meal with 10 egg whites and 2 cups of steamed basmati rice. I add a beef bouillon cube, red peppers, black pepper, garlic powder, onion powder, lawry salt, hot sauce, and boiling water to make it into a soup.
Today I did upper body, a little of everything to get pumped and help my depression. CHEST:
- 8 sets of feet elevated push-ups BICEPS:
- 4 sets of standing barbell curls TRICEPS:
- 4 sets barbell skull crushers
- 4 sets narrow grip barbell press DELTS:
- 4 sets dumbbell raises to the side and front BACK:
- 4 sets of one arm bent kettlebell rows
Since dropping my shakes back by one shake I’m hungry and cranky. But, I look tighter and can get away with a cheat meal sooner if need be. I crave cheat meals just like last time my mom was in the ICU. I’m stressed and struggling mentally. I feel like, fuck it, if I want a burger and fries I’ll get one.
My energy is by far best early in the morning. I did a little of everything for upper body again. BACK:
- 4 sets standing band rows
- 4 sets seated band rows CHEST:
- 4 sets of band flies for upper, middle, and lower chest DELTS/TRAPS:
- 4 sets rear band delts hammer grip
- 4 sets rear band delts over hand grip
- 4 sets band face pulls
- 4 sets one arm kettleball shrugs TRICEPS:
- 4 sets one arm band pushdowns reverse grip
- 4 sets one arm band pushdowns over hand grip
- 4 sets one arm band pushdowns hammer grip BICEPS:
- 2 sets kettlebell hammer grip curls
- 2 sets alternating dumbbell hammer grip curls
DINNER: 10 egg whites, 2 cups steamed basmati rice. I add hot water with a beef bouillon cube, and garlic powder, onion powder, lawry salt, hot sauce, a little A1 steak sauce, and some jack Daniels barbecue sauce. I hope it’s good. It’s a soup.
LEG WORKOUT #2 of the week: KETTLEBELL GIANT SET:
(6 sets each)
- sumo squats
- regular squats
- deadlifts
- stiff legged deadlifts
- standing calf raises SUPERSET with Monkey Feet:
(3 sets each)
- standing one legged leg curls
- single legged leg extensions CARDIO:
- 20 minutes on the bike at level 14.
Hi everyone! I hope you all are doing well. Sorry I’ve been M.I.A. My mom recently died and my grandma will die any day so I’ve been dealing with a lot of family stress. But, I never miss a workout and am very strict on food. I’ve actually lowered calories to only 3 to 4 protein shakes and one meal of egg whites or chicken/turkey breast with steamed rice. I dropped my gear dose to only 350mg test prop and HGH for awhile but I’m traveling between states to see my grandma a lot so I just bring orals (tbol and winstrol) with me. When I’m home I upped my HGH to 10ius but none when out of state. I dropped body weight to only 186Lbs but I love the look. I look like Rambo III. I feel healthier than ever at this weight! I can’t wait until Flash comes back so I can get more gear. I’m running out. I’ll probably have to use long acting test I have laying around here for a few weeks which sucks because I much prefer test prop over enan or cyp. Today, I trained legs and rode the bike. Nothing like legs to remind me how old I am. I’ll be a senior citizen in a few weeks. I’m amazed I made it this far. God has been very generous with me, and forgiving of my crazy high dose years(decade really).
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Originally Posted by JohnMcc
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