Thread: My Crazy Log (Exo pwrd)

Originally Posted by Loomer1

Btw, I dont really talk about it but... you're not alone. I deal with pretty bad anxiety and occasional panic attacks and on top of that. Years of self medicating with oxys, fentanyl, benzos, and others to deal with it.
I've been sober for a few years but I'm sure I've done some damage.

man, thank you!! It means a lot for others to share their similar issues with it. I’m glad you stopped those and believe me , I have an issue with nicotine currently I’m trying to kick. I’ve never had a problem with those luckily and due to my environment , haven’t been exposed much. I’m sure I may have self medicated and especially if I began alcohol as alcoholism runs in my family. God bless bro!

Leg day -
hack squat 4x 10, dropset , 6, 4-6
smith machine squat 4x 10
seated hammer strength horizontal leg press 3x failure
seated calf raise 4x 20
seated leg curl 3x 12-15
leg extension 3x failure superset lying leg curl 3x failure

been noticing my legs look WAY more full

Also , doing some stationary bike for this week and it definitely helps with quad development.

excited to add in exo Tren

Delts today, just delts . Feeling a little sore and aches, but strength is still up. However, did not push myself too much today other than the one set of hammer shoulder press and my db presses

seated db shoulder press 4x 6, 4, 10, 9
Hammer strength plate loaded delt press 1 warm up, 2x 10-12, 1
dropset after 2-4 reps (heavy), 1 back off of 15-20
lateral raise (seated) 3x 9, 8, 8
latereal raise (standing) 3 dropsets starting around 6-8 reps and going lighter higher, 1 set of 20
face pulls w/ a double cable hand extension rather than a rope 3x 12
smith machine upright row superset plate front raise 3x 12-15
one arm cable front raise 2x 15-20
reverse pec deck 3x 6, 8-10, 12-20
1 burnout triple
dropset on the shoulder press machine to finish (Cybex pin load)

Great work


Never Stop Growing

Originally Posted by MarvelNerd

Great work


Never Stop Growing

Thanks man, appreciate that

Has the most insane pumps and muscle contractions today on chest. Decided on chest/biceps. My strength is definitely different and my ability to get in more volume with heavy weight. Tren May be kicking in, lol

had some discomfort in my right bicep/pec the other night, but it’s gone today. Probably from pushing myself with heavier weights. Still weak but I’m going to set some new goals

hammer strength flat press 5x 6-8
flat bench(first time in months) 4x 5, 6-8, 10, 12-15
incline db press 3x 10-12
pec deck 4x 6-10, 10-15, 10-15, 20
cable fly 4x failure

ez bar curl 3x failure
preacher curl machine 3x 12-15
rope curl 3x failure

hammer strength(incline) 1 warm up, 1 burnout dropset

New meal plan

Meal 1
250g egg whites 2 whole eggs
60g oatmeal or cor.


Meal 2
2 can tuna
125g Jasmine rice


Meal 3 prelift (only on training days)
60g cor
50g whey isolate
10g coconut oil


Meal 4
80g cereal Frosted Flakes (only on training days)
1 scoop creatine
1 scoop whey
8oz water (make a bowl of cereal)


Meal 5
6 oz flank steak
150g rice


Meal 6
3 eggs
200g eggwhites
10g cashews(or nut butter)

rest days
Meal 1
250g egg whites 2 whole eggs
60g oatmeal or cor.


Meal 2
2 can tuna
100g Jasmine rice


Meal 3 non training days
10g coconut oil
6oz fish
100g rice


Meal 4
6oz flank or lean beef
100g rice


Meal 5
6 oz fish
70g asparagus or greens


Meal 6
3 eggs
200g eggwhites
10g cashews(or nut butter)

Pull day today
pull-ups superset pullovers 3x Failure (pre exhaust)
barbell row 4x 6-8 1 dropset
Tbar row machine (Standing) 4x 8-12
Lat pulldown 4x 12-15
neutral grip pulldown 1 warm up, 1 triple dropset
Cable row 3x failure (6-8)

incline db curl 4x 12-20
preacher curl machine 2x 12-15, 1 rest pause set
Ez bar cable curl 3x 12-20
Barbell curl 1 set of 21s