Getting Ripped with Synthetek

[Elvia1023]

Today (yesterday now) I trained twice. In the morning I trained chest and in the evening tri-ceps. I also started carb loading today which was nice I had my usual meals but just added carbs to them. Although for a change for my first meal I had 4 whole eggs with bread (not been having many eggs recently). I had some bread with a chicken and broccoli meal, wild rice with a tuna meal, 50g dextrose in my intra shake (lr3 pre workout), oat cereal pre workout, sweet potatoe with a turkey meal and some pineapple after some of the previous meals too. My last meal was just chicken and I have also had a synthepure fruit smoothie and pre bed will be a tub of cottage cheese.

AM
Warm up with db's
Incline DB Presses... 7 sets of 15-8 reps going up in db's every set. The last 3 sets were to failure.
Flat DB Presses... 3 sets to failure.
DB Pullovers... 5 sets of 15-10 reps... last set to complete failure.
Machine Pec Deck... 3 sets of 20 reps.
Hammer Strength Machine Presses... 3 sets of unilateral presses consisting of a total of 35 reps each. I start with 5 reps with my right side, 5 reps with my left, 4 reps right, 4 left, 3, 3, 2, 2, 1, 1 and then 5 reps with both arms. As I perform each unilateral rep the other arm is stabilizing the weight so still under tension.
Chest Dips... 4 sets to failure.
Incline DB Flyes... 1 set of 10 slow reps then I hold the weight in the stretched position as long as possible.
Flat DB Flyes... 1 set of 10 slow reps then I hold the weight in the stretched position as long as possible.

PM
About 30 sets of 15-10 reps using a variety of db exercises including Standing Overhead Tri-cep Extensions, Lying Tri-cep Extensions, Lying Tri-cep Lateral Extensions, Tri-cep Kickbacks and Lying DB Close Grip Presses. My gym shut at 2pm today so I done this workout at home.

2moro I will be training twice and it should look like...

AM= Hamstrings and Back (focusing on width and traps)
PM= Bi-ceps and Forearms

Today I took 2.5ml synthetine 3 times so a total of 7.5ml in the day. Pre workout in the am I also took 3ml syntheselen. I also took 500mg metformin before 2 of my largest carb meals. Pre bed I will take 70mg tren a and 50mg mast p with 2ml synthergine. Water and sodium are both still very high but that is soon to change.

 

[Elvia1023]

I felt a bit off today which is strange as I had the most sleep I have had in a long time. Maybe adding in novolin-r and the subsequent drop in blood glucose was the reason for this. Although I did have more than enough carbs and timed them sensibly. Although even if that is the case I am very slin sensitive and my recent dnp usage probably even added to that. I dosed insulin twice today and I am fine this time round (dosed it about 2 hours ago). I dosed 10IU each time. The last time I have ate turkey breast and broccoli for 2 meals since dosing it. I have been consuming 3 rice cakes every 15 mins or so and I feel great. It's definitely helping me regain lost muscle fullness but I just have to be careful with food, water and sodium so to not overdo things. At the moment I am still having loads of water and going through 3x 1.5 litres of water and aminos per day plus water I get from drinking it straight and protein shakes, pre workouts etc. Sodium was very high but I have lowered it slightly now but still getting plenty.

Tonight I will be dosing syntherol in my chest and will add a few injections for my arms just to give them a fuller look. My synthergine dosage is at about 5 ml every day just due to the various tablets I am taking (50mg adrol, 50mg avar, 20mg Isotretinoin (accutane) and 2.5mg letrozole. That leads me on to adding I just doubled my letrozole dose for the final few days. Liver health is very important to me so synthergine is a staple supplement for me.

Today I trained twice and my workouts looked like...

1st
Seated Leg Curls... 15 sets of 20-6 reps going up in weight most sets. I would move up about a plate each set until I ended with the full weight rack. The last 5 or so sets were to failure. The final set was a drop set with 5 drops.
Pull Ups supersetted with Lat Pulldowns... 5 sets to faillure for both. Then I finished with 3 sets of pull ups to failure using a partial rom concentrating solely on my lats.
Cable Straight Arm Pushdowns... 5 sets of 20-10 reps using static holds... last 2 sets to complete failure.
DB Shrugs... 5 sets of 20-15 reps going up in weight (holding the top position)
Shrugs using the Hammer Strength Shoulder Press Machine... 5 sets of 20-10 reps going up to 5 plates a side.
Hammer Grip Pull Ups... just jumped up and done 2 sets to failure.
Cable Upright Rows... 4 sets of 15 reps going up to full weight rack.

2nd
DB Bi-cep Curls... 4 sets of 15 controlled reps for each arm.
DB Concentration Curls... 4 sets of 15 reps for each arm.
DB Hammer Curls... 4 sets of 15 controlled reps for each arm.
DB Zottman Curls... 6 sets of 15 reps for each arm.
5 Tri-sets of approx 60-30 reps using Pronated DB Wrist Curls, Hammer DB Wrist Curls and Supinated DB Wrist Curls.

2moro I will probably train rear delts, calves and quads. I have suffered from hip issues the last 2 weeks so need to be careful. Sometimes when I walk it feels like my hip has almost come out of it's socket. I was sat down today for a few mins and when I stood up I couldn't barely walk and was in pain for 5 mins. So I know I need to be careful especially when I do abductor/adductor work and lunges etc. If I do any I will just keep things light especially whilst dieting and using high doses of letrozole etc.

 

[Elvia1023]

I ended up going to bed for a few hours. I am feeling a bit tired but really good so looking forward to the rest of the day. I started using tadalafil eod this week but it can give me headaches if I dose too much. I just added tabs from the site I get my accutane from and they are good but not as good as the liquid I usually take. The main reasons I use them is to keep my blood pressure down and bring out my vascularity.

I woke up and had some rice cereal with a banana then about 30 mins later dosed 10IU humulin-r. I like to have a meal inside me before I dose slin at larger amounts but sometimes I take it fasted too. My next meal will be turkey breast with sweet potatoes and I am also going to have an English tea with honey and lemon. I will now take 3ml synthetine and 3ml syntheselen. Then my usual pre workout and amino intra drink for slightly later.

Yesterday I stupidly forgot to dose LR3 pre workout even though I remembered to put 50g dextrose in my intra shake I will add that in pre workout today. I plan to train twice so I may do 100mcg (50/50) twice in the day as opposed to one dose of 200mcg. Thay way it will go in 2 different body parts. My 1st workout should be chest, shoulders and rear delts and my 2nd will be hams and quads.

Last night I trained calves and decided to train bi-ceps and forearms (with some tri-ceps) again just for something a little different. I love trying to get my forearms to look freaky and when I train them directly frequently it only helps...

Tri-cep Cable Pushdowns supersetted with Standing Cable Bi-cep Curls... 7 sets of 20-12 reps for each going up in weight every set.
Overhead Barbell Tri-cep Extensions supersetted with Standing Barbell Curls... 4 sets of 15 reps for each going up in weight every set.
Heavy DB One Armed DB Curls... 4 sets of 8 to 4 reps for each arm.
DB Hammer Curls... 3 sets of 20-10 reps going up in weight.
Preacher EZ Bar Curls... 3 sets to failure (15-10 reps) with partials used at the end.
Preacher DB Hammer Curls... 3 sets to failure with each arm with partials used at the end.
Preacher Spider Curls... 3 sets of 15 reps.
Concentration DB Curls... 2 sets of 12-10 reps with both arms.
Reverse Curls... 3 sets of 15 reps going up in weight.
Cable Wrist Curls... 3 sets of approx 20 reps.
Flat Bench Wrist Curls using a tri-set of pronated, hammer and supinated grips. 2 tri-sets with approx 60 reps in each.
Behind the back Barbell Wrist Curls... 3 sets of approx 15 reps.
Cable Wrist Curls supersetted with Barbell Wrist Curls... 5 sets to failure for both (approx 20 reps for each most sets).
Horizontal Leg Press Calf Presses... a few sets of approx 20 reps to warm up. Then 2 sets of 30 reps using 3 different foot positions for 10 reps each.
Flat Bench DB Tibialis Raises... 1 set of 50 reps, 1 set of 40 reps and 1 set to failure (32 reps) going up in weight every set.
Leg Presses Calf Presses... 2 sets of 30 reps using 3 different foot positions (10 reps each). Then about 6 sets of 20-10 reps going up in weight every set and really concentrating on the stretch at the bottom (holding it for at least 5 secs on every rep).
45 Degree Calf Raises... 2 sets of 30 reps using 3 different foot positions (10 reps each). Then about 5 more sets going up in weight every time and really focusing on the stretch at the bottom. I would also stretch out my calves between every set.
Back and Leg stretches.

 

[Elvia1023]

Today was a struggle and I was tired but I pushed through. My main protein sources were just turkey, cottage cheese and aminos today. I probably shouldn't be having dairy products but I still have small amounts of milk in the morning and the occasional tub of cottage cheese. Carbs have been mainly rice cakes but today I have also had pasta, sweet potatoe, pineapple, 1 banana, tomatoes and honey. Fat is pretty much minimal but I am still using oil to cook my meat in. Now if I ever wanted to get as lean as humanly possible all my meats would be grilled or boiled.

One thing I am regretting is not getting any sun or going on sun beds as that really dries me out. But I will do that in July and use mt2 so I can get really dark. I just had my last drink which was lemon juice in water and now I will go without any until tomorrow when I get my pics taken.

Training today looked like...

1st
Leaning Cable Lateral Raises... a few sets to warm up. Then 3 drop sets each containing 30 reps (10 reps x3).
Incline Smith Presses... a few sets to warm up. Then 3 sets to failure for 6-10 reps. During the last set I halved the weight and rest paused until I got 20 reps (extra slow negatives).
DB Lateral Raises... 6 sets of 15-8 reps going up and down in weight.
Hammer Strength Chest Press... 2 sets of 20 slow reps rest paused. Then 3 sets of unilateral presses consisting of a total of 35 reps each. I start with 5 reps with my left side, 5 reps with my right, 4 reps left, 4 right, 3, 3, 2, 2, 1, 1 and then 5 reps with both arms. As I perform each unilateral rep the other arm is stabilizing the weight so still under tension. I only use 1 plate a side but these are HARD if you go slowly.
Flat Bench DB Pullovers... 3 sets of 15 reps then 2 sets to failure at 12 reps (rest paused).
Standing Cable Rear Delt Flyes... 10 sets to failure with 20 deep breaths between each set.

2nd

Machine Lower Back Extensions... 5 sets of 25 reps.
Machine Crunches... 5 sets of 15 slow reps.
Machine Twists... 3 sets of 15 reps for both sides.
Stomach Crunches on a mat... 3 sets of 15 reps.
Hanging Knee Raises... 4 sets to failure.
Seated Leg Curl supersetted with Stiff leg Deadlifts... 5 sets of 20-10 reps for leg curls and 20 reps for sld's.
Sumo Stance Leg Press... a few sets to warm up then 5 sets to failure.
Walking Lunges... 5 sets walking up and down the gym.
Leg Press using the Assisted Pull-up/Dip Machine... 5 sets of 20-15 reps for both legs.
Leg Extensions.. 4 sets of 50 reps then one drop set of approx 100 reps total.

I will start squatting again soon. I didn't want to risk injury now so that's why I left it. I will start light and hopefully I am ok. I use the smith machine for my squats now. I didn't do any hip or inner thigh work today as my hip is still very sore. For the Sumo Leg Press I kept the weight fairly light but the reps very slow due my hip. I also purposely used the leg press on the assisted dip machine so I could get a good stretch. My hip is actually feeling better now so hopefully it stays that way (doubtful).

Earlier I started shaving my body and will finish it off tomorrow. I will have my gf take pics tomorrow night

 

[Iron Game]

Your workouts look great Elvia. Good stuff

 

[Elvia1023]

I had my pics taken yesterday but it was a long day and I fell alseep so just posting them now. It was a frustrating day because I woke up and my stomach was flat and my abs popping (basically perfect for me) and I wanted to get my pics taken but my gf wouldn't get up. She knows it's important but she is bad when she is tired and was in work and well she didn't have time otherwise she would be late. I hadn't drank water since the day before and I had planned to stay at home and do a little carb load. But I had lots to do and had forgotten I said I would go around to see my gf's parents before they go away for 1 month. It was super hot and walking around with heavy bags after about 2 hours I was genuinely going to faint. I can push it but I knew I had to drink something so I bought a coconut water and sat on a bench for 20 mins. I started to spill over and get softer so had them taken very late and they could be a lot better but they are ok. After a few days break I will be carrying on losing bodyfat and getting shredded.

We moved apartment so thats why they are in a different location. My gf had to stand in the bath (small bathroom) and the lighting is shit so thats why we moved for some full body photos. I will throw in a few funny ones too

 

[Elvia1023]

jpg images

 

[Elvia1023]

I took a few photos last week (before the final pics) using my phone and my leg vascularity definitely shown up better on those. I will post up those pics but later mention my new plan of action and what I hope to achieve over the next 2 months.

 

[Iron Game]

Good stuff brutha

 

[Elvia1023]

My trip to see my family was great but I did eat far too much. That's fine as it was planned but doing that after dieting has come back to haunt me. I pretty much spent today on the toilet It's 1am now and I seem to be better so that's a good sign. Therefore I will start training 2moro now as today wasn't possible I am never sick but after what I ate over the last few days it's no surprise. I had 2 big meals per day of 1.5-6k calories each plus big bowls of cereal in between and 2 litres of pure orange juice everyday. Actually I will include some pics of some of my meals. I ordered Dominos the night I arrived and had just over 1 large pizaa, loads of chicken (more than in the pic) then for dessert a full tub of Ben and Jerry's and chocolate chip cookies...

The next day I went to the cinmema and had a large popcorn and sweets. Then afterwards went to a restaurant and had utter crap in the form of a platter starter with breaded prawns, breaded onion rings, breaded mushrooms, breaded chicken, fries and sauces. Then an American plate for my main which had chicken wings, cornbread, pulled pork and sweet potatoe fries etc. My gf has sent me a pic of her meal so that's not included. Then 2 desserts of forrest fruits with ice cream on waffles and variety of sweets with vanilla and bubblegum ice cream...

On the same day we ordered a Chinese takeaway but I didn't take any pics. I shared 2 meals with my gf but I ate 80% of them. They were crispy beef with boiled rice and duck with pineapple with boiled rice. I also had 4 chicken wings and some chips.

The next day we had our best meal but I never had my phone so couldn't take any pics. It was in a new Carribean restaurant. I should add I ate 6 donuts about 1 hour before plus a large coffee. For starter I got jerk chicken wings and they were incredible. For my main I had a pot with shrimps, sweet potaoes, mango and beans and rice.

In the airport I got an American breakfast with bacon, waffles, syrup, sausage, fruit and weirdly fries (got this in Frankie and Bennys). Then a dessert of peanut butter cheesecake and a peanut butter milkshake.

In the airport back home I was more health conscious and got prawns with salad...

I look about 7 months pregnant... well about 4 months after today I am never going to eat like that again. It's not just the meals but all the other stuff I had too. I went through 3 boxes of cereal in less than 3 days. Now it's time to get back on track. The trip away was a break in every sense but now I am driven to carry on and get ripped.

I hadn't injected anything for about 1 week but last night I dosed 30mg test p, 30mg tren a and 30mg mast p. I will be carrying on with that and not go higher. Afterwards I will cruise on 150mg test per week. I won't be using any orals for the next month either and just trying to get the results without too many harsh things. I know I am still on tren but 30mg is only a low amount. I was on so much stuff in the last month I just need a break from it all. My doses were not that high but I was on various orals etc. I will probably leave dnp for a few weeks but I may add it in at 250mg. I will restart my synthetine and syntheselen 2moro pre workout too. One of the first things I done when I got back was drink about 2.5ml synthergine. I have 2 vials of lr3 left so will add them in next week.

 

[Elvia1023]

Yesterday was more of the same so no gym or pretty much anything. I didn't even take my aas. It's so rare I am sick in anyway but if I am I like to give my body a break from most things. I had bad stomach issues and a horrible migraine. I could have trained but there is no point when feeling like that and needing the toilet so much. I have been drinking lots of fluids and eating normal and I feel better now. This morning I was still bad but it has faded through the day. Just a slight migraine now but that should be gone by the morning. I actually tested my stomach in a sense for dinner when I had a steak, coconut rice and vegetables. That was a big meal plus included coconut and a fair amount of olive oil but I was fine so I am happy.

I haven't trained for over a week so the break would have done me good. I also realized as I haven't trained I haven't really had any caffeine so the break from that will do me even better. I am eager to get back in the gym and training hard and getting leaner by the day.

The only supplement I did use today was synthergine and that definitely helps make me feel better. I have actually had it twice today and I will have a 3rd serving (2ml) pre bed too.

Pre bed I will dose 30mg test p, tren a and mast p. Tomorrow I will restart synthetine (2.5ml) and syntheselen (2ml) pre workout. I will carry on with my syntherol injects as I notice a big difference even with fairly small amounts. I will start putting some in my calves again.

My plan for the next 6 weeks is to obviously get leaner. I will train every body part hard as usual but I am also going to really push the volume/frequency for calves. It's been some time since I done that so they should respond well... especially if I put some syntherol in them too. I will be training them everyday I go to the gym so probably 6-7 times per week.

 

[Elvia1023]

I start my diet again 2moro but over the last few days I have been eating fairly good with the odd treat. Here are a few things I have ate in the last 2 days.

Ribeye steak with coconut/jasmine rice and red peppers, tomatoes and mushrooms...

Just took a pic whilst cooking. This is going to be a regular meal over the next month. Turkey breast and peppers with a spice mix...

This was amazing and I am really loving shrimp these days. Shrimp, mango and pineapple in a pineapple and passion fruit sauce with basmati rice...

A treat as I was feeling so bad ...

 

[Elvia1023]

On Saturday for my first day back training I decided to do a full body workout. I felt amazing afterwards and it felt good to be back. My workout looked like...

Horizontal Leg Press Calf Presses... about 6 sets of 15-10 reps holding the stretched position at the bottom for at least 5 seconds and of course squeezing at the top as high as I could.
Leg Press Calf Presses... more of the same for about 5 sets. Then I finished with 2 sets of 30 reps.
Seated Leg Curls... about 6 sets of 20-10 reps sitting forward on most sets and really squeezing every rep.
Leg Extensions... mainly going for pump and nothing too heavy. I done 10 quick sets of 10 slow reps with minimal rest (about 10 secs) in between sets.
My mind is playing tricks on me I bascially carried on doing all the other body parts for approx 4-8 sets each. For chest and back I stuck to machines and cables and done 2 exercises for each. Can't remember the details but a great workout

Earlier I done a push style workout and again amazing and I am really enjoying being back. I plan to train calves every workout but didn't have the time today so will start them 2moro. My workout consisted of...

Warm up with db's
Two giant set of various db shoulder exercises including lateral raises, front raises, shrugs, presses etc. I would say about 80 reps in total for each set (6 movements).
DB Lateral Raises... 5 sets of 20 to 12 reps going up in weight.
Cable Lateral Raises (front and from the back)... 4 sets to failure.
Smith Machine Incline Presses... a few sets to warm up. Then 5 sets with 4 x 10kg plates to failure, 5 sets with 3 x 10kg plates and 2 sets with 2 x 10kg plates. 15 deep breaths rest between each set a part from when I dropped weight and that would be no rest. Very slow negatives.
DB Pullovers... I know most would do these on a pull day but I like doing them when training chest... 4 sets of 12 reps going up in weight. The last set was rest paused to get to 12 reps.
Machine Flyes... 2 sets to failure (over 20 reps)
Chest Dips... 2 sets to failure
Tri-cep Extensions... 5 sets of 20 reps
Standing overhead ez bar tri-cep extension... 2 sets to near failure (train alone).
Lying DB Tri-cep Lateral Extension... 2 sets to failure of 7 reps and 14 reps (moved down in weight).
Finished with 5 sets of knee raises.
Then some back stretches.

I have decided I will do a push, pull and legs routine for... well could be 2 weeks or 2 months. I tend to not have set routines but will follow this but change the exercises when I feel like. I have no set number of days but I am thinking 6 days per week so each body part gets trained twice. Calves will be trained about 5-6 days per week.

 

[TBJ9000]

My trip to see my family was great but I did eat far too much. That's fine as it was planned but doing that after dieting has come back to haunt me. I pretty much spent today on the toilet It's 1am now and I seem to be better so that's a good sign. Therefore I will start training 2moro now as today wasn't possible I am never sick but after what I ate over the last few days it's no surprise. I had 2 big meals per day of 1.5-6k calories each plus big bowls of cereal in between and 2 litres of pure orange juice everyday. Actually I will include some pics of some of my meals. I ordered Dominos the night I arrived and had just over 1 large pizaa, loads of chicken (more than in the pic) then for dessert a full tub of Ben and Jerry's and chocolate chip cookies...

The next day I went to the cinmema and had a large popcorn and sweets. Then afterwards went to a restaurant and had utter crap in the form of a platter starter with breaded prawns, breaded onion rings, breaded mushrooms, breaded chicken, fries and sauces. Then an American plate for my main which had chicken wings, cornbread, pulled pork and sweet potatoe fries etc. My gf has sent me a pic of her meal so that's not included. Then 2 desserts of forrest fruits with ice cream on waffles and variety of sweets with vanilla and bubblegum ice cream...

On the same day we ordered a Chinese takeaway but I didn't take any pics. I shared 2 meals with my gf but I ate 80% of them. They were crispy beef with boiled rice and duck with pineapple with boiled rice. I also had 4 chicken wings and some chips.

The next day we had our best meal but I never had my phone so couldn't take any pics. It was in a new Carribean restaurant. I should add I ate 6 donuts about 1 hour before plus a large coffee. For starter I got jerk chicken wings and they were incredible. For my main I had a pot with shrimps, sweet potaoes, mango and beans and rice.

In the airport I got an American breakfast with bacon, waffles, syrup, sausage, fruit and weirdly fries (got this in Frankie and Bennys). Then a dessert of peanut butter cheesecake and a peanut butter milkshake.

In the airport back home I was more health conscious and got prawns with salad...

I look about 7 months pregnant... well about 4 months after today I am never going to eat like that again. It's not just the meals but all the other stuff I had too. I went through 3 boxes of cereal in less than 3 days. Now it's time to get back on track. The trip away was a break in every sense but now I am driven to carry on and get ripped.

I hadn't injected anything for about 1 week but last night I dosed 30mg test p, 30mg tren a and 30mg mast p. I will be carrying on with that and not go higher. Afterwards I will cruise on 150mg test per week. I won't be using any orals for the next month either and just trying to get the results without too many harsh things. I know I am still on tren but 30mg is only a low amount. I was on so much stuff in the last month I just need a break from it all. My doses were not that high but I was on various orals etc. I will probably leave dnp for a few weeks but I may add it in at 250mg. I will restart my synthetine and syntheselen 2moro pre workout too. One of the first things I done when I got back was drink about 2.5ml synthergine. I have 2 vials of lr3 left so will add them in next week.

Oh my god this looks amazing. I let loose yesterday and killed some lamb korma with two pieces of naan and then ate a pint of cookie dough from Ben and Jerrys... Totally worth it.

 

[Elvia1023]

Oh my god this looks amazing. I let loose yesterday and killed some lamb korma with two pieces of naan and then ate a pint of cookie dough from Ben and Jerrys... Totally worth it.

The food I didn't take pics of were even better. I did overdo things though and I definitely paid for it Looking back I would have not had a few of the meals. Although I plan to have a cheat meal in a week or 2 of Ben and Jerrys

 

[Elvia1023]

Synthergine was amazing for me on the various oral aas and accutane I was on. But since coming off all the oral aas and lowering my doses my appetite has come back much more and I am feeling great. I am using 90mg aas ed but only dosed eod since restarting but I will make sure that is ed from now on. I am back on a good path after just over a weeks break from everything.

Everything I am on now just gives me benefits without effecting my energy levels too much. Although I will start eating less now as my daily calories are too high for my goals so they need to come down. Everything will be more balanced now in regards to consuming more carbs than before. As a result protein and fats have been lowered slightly. Nothing is exact with me but I just eat less most meals so instead of 60g protein from chicken I have about 50g plus I am not having any peanut butter now. One of my simple methods of adding in carbs is if my meals are just lean protein with veg I add in 5 rice cakes so about 30g carbs. Protein is still around approx 300g per day not counting the 30g aminos (20g leucine) I will be drinking through every day.

 

[Elvia1023]

I really struggled today to get ready for the gym. I think it's mainly because for once I actually overslept. I felt a bit crap and didn't feel like going. I done the usual when I feel like that and watched bodybuilding videos on you-tube. Weirdly it took a while but once I was ready I felt great. I dosed 1 serving of Enter with Purpose (pre workout) with 1 serving of full as fuck. The EWP is an amazing pre workout and within 10 mins I felt amazing and got to the gym ready to focused and ready to train hard. I mainly stuck to machines today but it felt great. My workout consisted of...

Abs on the mat for 5 mins
Machine Twists... 3 sets of approx 15 reps for each side.
Rope Cable Crunches... 5 sets of approx 20 reps.
Hanging Knee Raises... 2 sets to failure
Machine Low Rows... 4 sets of 15 reps for each arm going up in weight each set.
Cable middle Rows supersetted with Cable high Rows... 3 sets of 15 reps for both.
Straight Arm Cable Pulldowns... 5 sets of 20-10 reps going up in weight.
Cable 45 degree Pulldowns... 3 sets of 15 reps.
Machine Seated Pulldowns... supersetted 10 reps facing forwards with 10 reps facing the seat. 4 sets of 10/10 reps.
Seated Cable Row... 4 sets of 15-7 reps going up in weight every set.
Incline Bench DB Rear Delt Raises and Bent Over DB Rear Delt Raises... about 15 quick sets of approx 10 reps using supinated and hammer grips.
Standing Cable Curls... 5 sets of approx 40-25 reps going up in weight every set. I would start with 10 slow and perfect form reps then just go crazy and do as many fast reps as possible.
Lying Cable Curls on the Cable Row machine... 3 sets to failure.
Standing Barbell Wrist Curls to the front, Cable Reverse Curls and Cable Wrist Curls... about quick 15 sets rotating each and just going for it.
There wasn't much time left so I went over to the Leg Press which had 3 plates a side on and done 3 sets of calf presses to failure. I held the stretched position on the negative for at least 3 secs. Only took a few mins but I can still feel my calves and it's been about 9 hours.

I felt great but tried afterwards. My gf had bought burgers and salad so post workout I made burgers with avocado and mango chilli plus salad. I very rarely eat burgers so it was a nice change. I am trying to avoid too much fat but they were 87% beef so not too bad (plus I grilled them). Later I had a bifidus yoghurt with kiwi and mango. All my other meals since have just been turkey breast with some fried onions.

2moro I will be training legs. My left hip is still giving me issues so I will see how I am and work around it.

Incidentally I started my LR3 today and dosed it approx 30 mins post workout. I put 100mcg in each lat and I am hoping it is good stuff. I will be able to gauge it's effectiveness as right now I am not running about 15 different things like I was last month

I think I must have drank about 30ml synthergine in the last 4 days. I felt like I needed it and I am feeling great for it. That dose is definitely not needed but I felt like my body needed it's liver boosting effects I will go back down to 4ml per day from now on.

 

[Elvia1023]

On Thursday I trained legs with my gf. As a result it was never going to be the most intense workout ever as I had to show her how to do everything. But it was ideal as it was the first time training them properly after my break plus my hip has been hurting. I did push it quite hard during certain movements though. My workout consisted of...

Horizontal Leg Press Calf Raises... 5 sets of 20-15 reps holding the stretched position at the bottom for a min of 3 secs. Then 2 sets of 30 fast reps.
Calf Extension... 3 sets of 25-15 reps going up in weight each set.
Leg Press Calf Presses... 3 sets to failure (30-20 reps)
Smith Squats... 8 sets of 20-12 reps. The last 3 sets were supersetted with walking bodyweight lunges.
Seated Leg Curls supersetted with stiff leg deadlifts... 4 sets of approx 20-10 reps for each.
Leg Extensions... about 6 sets of 15-50 reps. I moved up in weight starting with slower reps. The last 3 sets were super fast reps for approx 40-50 reps.

I was made up as I done smith squats for the first time in ages. My lower back is messed up so it was great for me. I only went up to 1 plate a side and kept the reps very slow with constant tension. I will work up the weight over time but I am mainly going to concentrate on higher and slow reps and time under tension as I know how bad my back is.

 

[Elvia1023]

I have mainly been eating very clean foods. But around training recently I have been enjoying more calories. But that will change slightly from now on.

On Wed my gf bought burgers so post workout I made burgers with avocado and mango chilli plus salad...

Post workout on Thurs I had chicken with fried onions (spice mix) with pasta and an avocado and cucumber salad. It looks plain but it tasted good...

Yesterday pre workout I had lots of chicken and rice cakes afterwards. Loads of protein, fat and salt...

Post workout I had one of my favourite meals. Pasta, beef mince, mushrooms, piccolo cherry tomatoes, green peppers and tomato and basil sauce. Seasoned with added Worcester sauce...

 

[Elvia1023]

I have changed my training slightly already. I hadn't done the standard push/pull/legs for years and I soon realized why. There are a many movements I could use on different days. Some pull movements that work shoulders for example (shrugs to the front). No big deal but I figured change it over to body parts to simplify matters. So it's pretty much the same thing and now looks like...

Chest, Shoulders, Tri-ceps
Back, Bi-ceps and Forearms.
Legs

Abs and Calves are pretty much included whenever I feel like (frequently).

On Friday I trained chest, shoulders and tri-ceps and had an amazing workout. My pre workout supps have been great for me and I was non stop and really pushed it. I won't list my entire workout but it was intense. I hadn't done much decline work for some time so made sure to do barbell decline presses. I also used db's for all 3 body parts. Shoulders was mainly lateral raises and hammer strength shoulder press. For tri-ceps I finished with some heavy close grip bench press. I actually started with tri-ceps to mix things up so the close grip set me up well for my chest training.

I forgot to mention when I trained legs last I played about with the order too. 95% of the time I do hams then quads. I pretty much start with calves most days but occasionally put them at the end.

Yesterday I fell asleep in the afternoon and missed the gym as it's only open till 2pm. I am back in a good routine now though as I managed to sleep well last night and got up at 8am. I am gonna go to the gym now to train and looking forward to it.

I have been using LR3 post workout at 200mcg roughly eod. Since starting it I have noticed a big difference in muscle fullness and have leaned out slightly so I am pleased.

Not being on all the orals and taking daily synthergine is making me feel great. Time to dose 3ml synthetine and 2ml syntheselen and take a preworkout and head to the gym. Intra I just have about 30g aminos and no carbs as my lr3 is post workout now.