Did pull session this morning was quite disappointed tbh strengh has dropped of a bit not sure wheather its due to lower carbs or not slepping well for the last 2 nights...

Dead
60x10
100x8
120x4
120x2
100x6

Wide grip pull ups
Bw x5
Bw x5
Bw x4 plus a few half and hold

Db rows
35x 10
35x12
35x12

Low cable rows
87.5 x 15
102.5x11
107.5x10
107.5x10 drp set 75x8

Bb curl 15kgx 15wu
20x12
22.5x12
25x12

Db hammer curls
12.5x12
12.5x12
12.5x12
Drop set 7.5x10

Was feeling rather tired so didnt do any cardio will leave that for tomoro!

Cardio day.

Just got back from gym still fwel a bit tired as i have donr for the last few days so just did 40 mins cardio

20 mins treadmill on incline @7mph
20 mins crostrainer

About 520ish cals burnt cant really remember what the machine said now
Then did a bit of weghted ab work.

Diet has been consistant as always and tomoro (friday) will be 4 week straight with out a cheat meal! So might treat myself on saturday and get some curry goat and rice mmmm!!

Depending on what the bodyfat test is like tomoro...

Also really fighting the temptation of jumping on cycle early is so tempting with some of my gear here waiting already

Well done for sticking to it so rigidly for 4 weeks, many couldn't. Try and stick to your plan pre-gear as it means you are maintaining your discipline. Be interested to see your readings for tomorrow.

Yeah i cant wait for tomoro's test!

Just bought some size 32 jeans for the first time in prob 2years lol Well chuffed

Tbh sticking to the diet aint been as hard as i though it would rarly feel hungry amd now really craving any shit food

Off to get bodyfat done soon and will report back Do feel a bit fat today tho think i need to adjust diet or up cardio

If i get time will do mesarment aswell tonight

Just as i expected bf is higher than the first test whuch i thought must be wrong as i would of put myself some where around 20% and the first reding was 14.9%

So second reading today done twice and calculated twice once with his body fat hand book and on the linear software
Came out as 15.25% so still not to bad did hope the first reading a couple of weeks ago was correct but that was just wishfull thinking lol

Did shoulders and legs as well tonight

Bb ohp
Bar 20kg x 18 wu
40x12
45x9
42.5x8

Db shoulder press
20kg x10
20x10
20x10

Upright row bb
40x12
45x10
42.5x10
40x8

Then decided to superset fro.t plate raises with db lateral rasies
15kgx12 /7.5kgx10 done 3 times

Leg press
80x20
150x12
170x12
180x12

And a few sets of leg extentions to stretch

15.25% isn't bad at all and at least you have an accurate number to work from now. Keep it up chap, doing well.

Cheers sent!

Takinf the day off from the gym as the kids and wife need some attention apparently lol

Had a bit of a diet wobble was night have a few oatcakez and choc spred and peanut butter :0! !
But back on track today.....

Let me guess......Nutella ! ?

Yeah nutella amd crunchy pb, been eating it again today and some backpudding and other shit so today is now officialy my cheat day! Lol..... This is the first chest in 4 weeks tho so dont think i have done to bad!

Back on track tomoro now

Diet well and truely fucked over the weekend, went out for a quite drink last night that turned in to a mcat and cider fueled mash up lol

Will restart monday i think!

So - restarted your good habits today?

Nope toady was another epic fail! Feel like im comong down with man flu aswell swallen glands and the start of a cought badtimes. Will see how i am tomoro and get back on track hopefully!

Come on dude, you're getting into a trend rather than a glitch. Back on it tomorrow

Back on track as much as possible today diet not guna be 100% due to being at work all day and now beging able to prep my meals but will hit the gym later and prep meals for the next few days!

Guving my self till the 15 feb before i start a cycle!

Good man!

How did you find this? I do the same but as part of a tri set with db power cleans to hit the posterior delts. What I find works really nice is instead of using a plate for the front raise I use 2 dbs and then the moment I have finished front raises I am straight into the lateral raises.

Will dig out a video of the tri set I do. The pump is unreal!

Here is the video!

Yeah seen that video a while ago its good stuff!

I got an amazing pump from the superset i did! Give it a go mate...


Well and truely fucked up the past few days, wouldnt be suprised if i have put a few lb's back on
Diet back on track as of today and will be back in gym as of tomoro

Just back from gym for the first time in almost a week! Had a bloody good work out tbh but i did pop 25mg of dbol about half hour before i went lol

Db bench press
15kgx20 wu
22.5x12
25x12
30x8
30x8

Incline bench press
25x8
22.5x11
22.5x10

Dips
Bw x 9
Bwx9
Bw x 9

Incline db flyes
12.5x12
10x12
10x12

Cable tri pushdowns
40x20wu
55x12
55x10
52.5x10

Overhead cable extentions
37.5x12
42.5x10
42.5x8
40x8

Db skull crushers
7.5 and 5kg db 3 sets of loads of reps for the pump lol

Will do a cardio session tomoro, diet still not 100% but working on it