Today, I stayed fasted for 22 hours. I took preworkout orals and HGH to spare muscle and help while I trained fasted. I lasted 13 days without orals. Haha
50mg tbol
50mg Anadrol
50mg winstrol
3ius HGH pre and post weight lifting.
CHEST and BACK:
SUPERSET #1:
- 4 sets push-ups with feet elevated for upper chest
- 4 sets one arm barbell rows
DIET TODAY:
- 10 egg whites with 2 cups steamed basmati rice
- 5 protein/oat shakes in water
- each drink also get 2 grams fish oil, 2 grams MCT oil, 1 gram Krill oil, 1 gram taurine, 500mg magnesium (3 times today), 1 vitamin/mineral (3 times today)
BICEPS, TRICEPS, DELTS, TRAPS:
I did all giant sets of random order of the following:
BICEPS:
- dumbbell drag curls both arms same time
- alternating dumbbell curls
- dumbbell hammer curls
- standing band curls together
- alternating seated band curls
- reverse grip band curls
TRICEPS:
- one arm band pushdowns overhand
- one arm band pushdowns reverse grip
- one arm band pushdowns hammer grip
- lying one arm dumbbell extensions
- dumbbell kickbacks
- band kickbacks
DELTS:
- dumbbell lateral raises
- bent dumbbell raises
- band lateral raises
- band up in the front, over to the side, down, up at the side, over to the front, down in the front.
- 4 sets dumbbell lunges - 4 sets dumbbell squats touching the dumbbells to the ground behind my feet so it’s all quads and it burns. - 4 sets dumbbell stiff legged deadlifts - 4 sets regular dumbbell deadlifts - 4 sets standing dumbbell calf raises, one legged calf raises without weight, and both legs calf raises without weight.
GIANT SET #4:
- 3 sets one arm triceps band pushdowns reverse grip
- 3 sets one arm triceps band pushdowns overhand grip
- 3 sets one arm triceps band pushdowns hammer grip
- 3 sets band curls
- 3 sets hammer grip band curls
- 3 sets reverse grip band curls
GIANT SET #1:
(5 sets of the following)
- lateral dumbbell raises
- bent lateral dumbbell raises
- front dumbbell raises palms down
- front dumbbell raises hammer grip
- dumbbell raises in between front and side
GIANT SET #2:
(5 sets of the following)
- band raises up at the side, over to the front, down in the front, up in the front, over to the side, down at the side.
- bent dumbbell raises
- dumbbell shrugs straight up, rotated backwards, and rotated forwards.
Leg day. I got to try out my new device that attaches a dumbbell to the bottom of my shoe for leg curls and leg extensions. It works incredibly well! This was the first time I’ve done lying leg curls since I tore my hamstring doing them a year ago. I tore my ham 3 times in one year and swore I done with isolated hamstring exercises. It went well today even though each rep scared the puss out of me waiting for a “rip.”
LEGS: - 4 sets dumbbell lunges - 5 sets one legged dumbbell extensions - 3 sets lying dumbbell leg curls - 4 sets dumbbell squats - 4 sets dumbbell deadlifts - 4 sets stiff legged dumbbell deadlifts - 3 sets barbell split squats - 4 sets dumbbell standing calf raises - 4 sets one single leg calf raises no weight - 4 sets both legs calf raises no weight
CARDIO: - 23 minutes on the bike at level 13.
MEALS: 4 protein/oat shakes and 1 meal consisting of 6 egg whites, 5 ounces 99/1 extra lean ground turkey breast, 2 cups rice, hot sauce, garlic and onion powder.
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