1. #51
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    I had a great training session earlier...

    Ab work for 15 mins... lying crunches, decline bench leg and knee raises, machine crunches, db side bends and lying db oblique twists.
    Warm up with db's
    Incline Bench Cable Flyes... about 10 sets of 20-10 reps going up and down in weight. Great feel and pump on these.
    Cable Crossovers... 3 sets of 15-12 reps going up in weight
    Cable Presses... about 8 sets going up and down in weight. Gonna start doing these more especially once the syntherol volume increases.
    Machine Flyes supersetted with Bodyweight Chest Dips... 4 sets fo each for 20-12 reps.
    Machine Presses... about 8 sets of 20-10 reps going up and down in weight.
    Horizontal Leg Press... about 6 sets to warm up and get up in weight. Then about 15 sets of 20-10 very slow and controlled reps going down in weight every few sets. 20 deep breaths rest between most sets... some sets were about 10 deep breaths.
    Leg Extensions... 10 sets of 15 reps with a pause at the top of every rep. I couldn't walk after these. 15-10 deep breaths between every set. Before the last set was 5 deep breaths.
    Leg and back stretches.

    Good feel after today. During my next leg (quad) session I plan to hit a lot of walking lunges. I planned to do cardio but didn't have time so I will do some now. Next gym day will probably be shoulders and arms.
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  2. #52
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    I started feeling hypo again today which is strange as I never used any slin or gda's etc. It actually happened twice but once I ate some food I stated feeling better again. I am behind so I am just having 1 main carb meal per day. I will also have synthepure smoothies but they have berries in so you are talking 20g carbs at the very most. I will also have 1 banana per day and that's it for carbs. I am going to do that all week. For my carb meal it will either be oats with protein powder or chicken with a sweet potatoe. I will also lower my fat intake. I could just do that and keep carbs higher and that would work great but I just want to push things extra. I will have one whole egg with my pre bed meal, 3g fish oil and a handful of nuts through the day.

    Now I have my new supply of synthepure it makes things so much easier for me. I will rotate chicken and tuna with salad/greens and that gets boring fast. The synthepure smoothies really add to my diet and makes it less boring. Plus I love berries and they give me a big boost as they are full of anti-oxidants and flavonoids etc. Plus if I am ever hungry and struggling I will just add a synthepure shake.

    My chest felt great duting training before. But I could really feel the difference when doing those incline bench cable flyes due to the previous nights syntherol injections. I will be putting 1.5ml in each pec now before I go to bed. I will be doing a lot of pump style workouts for my chest from now on just to help minimize any risk of injury due to the added oil in my chest. The volume is very low now so I can still really push the weight if I need to.

    I am feeling great and looking forward to the next few weeks. I will be carb cycling but just going low for now as I need it. I will carry on this system for the next few months as I want to get shredded. Gonna dose 5mg cjc-dac pre bed now too. I have 3 vials left so it will be 2 after tonight. I also have a few supplements on the way so will add them in too.
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  3. #53
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    I trained shoulders and arms earlier. It had been a very annoying hour before the gym so I really pushed the intensity and pace...

    Warm up with db's
    Leaning One Armed DB Upright Rows... 4 sets of 15 reps going up in weight each set. 20 secs rest between sets.
    Barbell Upright Rows... 6 sets of 15-10 reps going up a 5kg plate eash side. 10-20 secs rest between sets.
    Seated Plate Raises... 4sets of 15-10 reps going up to a 20kg plate. 10 secs rest between sets. Then 20kg plate for 2 quick sets and dropped to 15kg plate for 2 quick sets and finished with 10kg plate to failure with slow and controlled reps.
    Lateral Raises Machine... 10 sets of 10 slow and controlled reps with 10 secs rest between sets.
    Cable Tri-cep Pushdowns supersetted with Cable Bi-cep Curls... 1 set of 20 reps for each, 3 sets of 15 reps for each and final set of 10 reps for each (squeeze on every rep).
    Standing Overhead Tri-cep Extension supersetted with Barbell Curls... 4 sets of 15 reps for each.
    20kg plate Hammer Curls supersetted with Behind the back Barbell Wrist Curls... 3 sets of 15 slow reps for each.
    15 mins on Cross Trainer
    Back Stretches

    Post workout I had a subway chicken breast salad today. Breakfast was oats and lion bar protein powder. Every other meal has either been tuna and salad or a synthepure and blueberry smoothie. Pre bed will be a synthepure protein shake in water, 1 whole egg and a few walnuts. With those fats I will dose 25mg genotec aromasin. Gonna dose 1.5ml syntherol in each pec pre bed too.

    2moro will likely be hams and calves and I may throw in some rear delts or just do a longer cardio session. Not gonna do an arm feeder workout tonight but will do one 2moro. I am feeling good and after the gym may go and see the new X-men film
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    My energy levels have been lower today. The lower carbs are also effecting my concentration levels... things like forgetting what I was saying. I would have bursts of energy thinking I am gonna hit the gym hard later then suddenly all I want to do is just sit there. I am feeling good though just gonna keep grinding away. I watched a few bodybuilding motivation vids before leaving for the gym. I trained calves, hamstrings with some cardio at the end. I took just over 1 scoop of Cannibal Ferox Amped on the tram about 10 mins before training. It hit me too hard and I was wired but soon come down a bit and had a great training session...

    Seated Calf Raises in the Smith Machine... 8 sets of 30-15 reps going up in weight.
    Calf Raises (45 degree angle)... 10 sets of about 15 slow and controlled reps (as high on tiptoes as possible) with static holds etc. Between every set I stretched my calves and proceeded straight to the next set.
    Standing Leg Curls using the Leg Extension machine... 3 sets of 15 slow reps for each side going up in weight each set. I make sure I squeeze and hold at the top of every rep.
    Seated Leg Curls... 15 sets of 15-10 reps with 15-10 secs rest between sets. I lean forward as far as possible holding the bottom of the seat for these. The feeling is great and every rep is controlled with a squeeze at the top. These were super intense and I couldn't finish the last few sets in 1 go.
    Cross trainer for 15 mins. This one has fixed arms so for the majority of the movement I bent over with straight legs so I could squeeze my hamstrings throughout. I was a dripping mess but it felt great.
    Back and Leg Stretches

    2moro will be back with rear delts and I am thinking the rowing machine afterwards. This week will be very restrictive diet wise but I am looking forward to the challenge.

    I added 25mg avar pre workout today. I will carry that on for a few days that up it to 50mg. So my hormones are currently 500mg test c, 400mg tren a and 25mg avar. When I get mast p I will add it in at 50mg per day.
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    My gf was had a massive bowl of popcorn before. One fell on the bed and I ate it... I have officially cheated

    Now it's time for tuna and salad. I get my treat pre bed though... 1 hard boiled egg and 6 almonds... with tuna and salad
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    Quote Originally Posted by Elvia1023 View Post
    My gf was had a massive bowl of popcorn before. One fell on the bed and I ate it... I have officially cheated

    Now it's time for tuna and salad. I get my treat pre bed though... 1 hard boiled egg and 6 almonds... with tuna and salad
    Cheater! Lol
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    Last night I done 1.2ml syntherol in 2 spots in each pec. I injected in the upper left and right of each pec. They felt amazing and really pumped not long after. That's the most I have done so far. The injections have all been easy so far but I haven't injected lower down yet. I woke up and my chest felt tight but nothing too bad. I can tell if I do larger volume shots the tightness could effect my training.

    First thing in the morning I got up and shot 4IU Novolin R slin (all I have). I remained fasted and about 15 mins later shot 3ml synthetine and syntheselen. Then I had a nespresso and done fasted cardio for 20 mins on my new exercise bike. I was dripping in sweat and it felt great. My stomach felt the flattest it has in a long time. Aftewards I had a synthepure smoothie with 1 apple, blueberries and asparagus.

    Today I have had more carbs in the form of the fruit above, oats with banana, sweet potatoe, wild rice and a few rice cakes. I was still very low in energy and waited till very late before going to the gym. I trained back in a super intense and fast paced workout...

    Smith Machine Incline Bench Rows... warmed up and done 6 sets to get up to 6 x 10kg plates a side. I then added a 7th 10kg plate and started. I done 3 sets of low reps with 70kg a side with 10 deep breathes between each set. Then after the 3rd set I dropped to 60kg a side and done 1 set with no rest (just time to throw a plate off). Then I done 3 sets at that weight and again threw a plate off and done 1 set with 5 plates straightaway. Another 3 sets and the same again and again until I was down to 20kg a side and doing higher but very slow and controlled reps with static holds.
    Cable Rows... 5 sets of 15-10 reps going up in weight every set.
    Behind the head Lat Pulldown supersetted with front ones... 5 sets of 15 reps for each. I didn't go very heavy and just focused on form and constant tension.
    Lat Pulldown unilaterally... 4 sets of 15 reps for each side. I use the long bar but only pull down 1 side of the bar to really hit the lats unilaterally. I make sure I really squeeze my elbows down to my sides for these.
    Low Lat Rows... about 7 quick paced sets really squeezing on every rep. Just 2 plates a side for these but next to no rest in between sets.
    Back Extensions... 3 sets of 25 reps
    Decline Bench sit ups with a plate... 3 sets of 15 reps.
    Back and Leg Stretches.

    Great workout and I was destroyed afterwards. As mentioned above I had more carbs today but my energy levels were still very low. I have decided 2moro will be an off day and I will just work and in the evening put together my new tv cabinet. No matter how I feel I won't be going to the gym. For the next few days my diet will also be very low in carbs too. Basically all my meals will be either synthepure smoothies (with berries, spinach and asparagus) or tuna/chicken and salad. Things are really starting to come together now and I am going to stick to the plan and just keep pushing forward
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    The difficulty of receiving items for me due to my location has really effected things. I just make the best of a bad situation but it is annoying. I was hoping to start DNP and add in mast p but I still don't have them. My needles have been a complete nightmare but I should have them anyday now. I was reusing slin pins 10 times etc. I have kept my syntherol shots minimum as I only have about 20 pins left. I have used the same loading pin about 40 times now. Not good and I was prepared just not prepared for a 3 month wait. Even just receiving supplements has been an issue. I ordered some epistane, aminos and pre workouts and the idiots have sent them back to the UK. It's not due to the Epistane either they have just messed up. At least I got my exercise bike, rumble roller and db the other day but I literally had to stare outside the window and run downstairs otherwise I am sure he would have drove away again.

    Today was an off day from the gym even though I really wanted to go. I did do fasted cardio in the morning though. I took 4IU Novolin R then 15 mins later 3ml synthetine and 3ml syntheselen in both bi-ceps. Then I started cardio about 15 mins later for 20 mins and going up to the max setting so I was dripping sweat. I waited a little then had a synthepure shake with blueberries, raspberries, blackberries, spinach and asparagus. The syntheselen shot stung really bad today (right bi-cep) but for only about 30 mins. They are only water based but I have definitely noticed a difference in my arms since I started injecting them most days with syntheselen and synthetine.

    My gf does not help at all. Today the only carbs I had were from the berries in my smoothies. I tell her everything and she knows not to buy anything bad plus I get all the main food anyway. I have explained many times about what I am doing and even last night mentioned how I will be having next to no carbs today. I guess it doesn't help she thinks chicken is a carb Anyway she comes in about 7pm after work with a big sushi takeaway (one each) as a treat. She was being nice plus sushi over here is very expensive but it doesn't help. I had a few pieces but left the rest and thanked her but told her to not buy me anymore food again. All my other meals have just been tuna/chicken with salad and synthepure shakes with berries and greens.

    I went to bed late last night and was woken up by a have you been in a car accident in the last 2 years call frm the UK I couldn't get back to sleep so today was a struggle. Even if I had 10 hours sleep I probably would have been the same. My energy is really low at times but I don't mind and I will just continue to grind away. I did have a 20 min nap about 6pm as I couldn't stay awake.

    I am noticing daily changes now. I basicially need 2 months but have 1 month so I am restricting things more and being less gradual but it needs to be done. I am feeling good about the finished product in 1 month and will carry on and continue to improve through the summer
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    The last 2 nights I have injected my lower pecs with syntherol. The first night just a tiny amount. Last night I used 1.2ml in 2 areas of each lower pec. So far I have had no issues at all. A little blood in the right lower pec last night but nothing bad. I have never injected there before so it is more sensitive but I haven't hit any nerves. It is an unusual place to inject though. Today I woke up and my chest feels tight and mildly sore to touch. I will train in the next few hours and it will probably be chest and quads.

    For breakfast I just had a synthepure smoothie with blueberries, rhubarb, spinach and asparagus. They give me a nice boost and I feel good now. Soon I will eat chicken and salad. Depending upon what time I go to the gym I may have another meal beforehand or just another shake but with 1 apple in for a little extra carbs.
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    Today I had to wait in for hours because an electrician was late. I was full of energy and really wanted to go the gym but couldn't as I needed him to fit the oven. He came about 2 hours late and took awhile and by the time he was gone my energy levels had dropped. So I took just over a scoop of PRE JYM and 25mg DMAA and headed to the gym. I want to avoid DMAA and lower my caffeine usage over the next month and I definitely need a break from all stimulants soon. Today I trained chest and quads. For chest I had decided earlier to keep the weight fairly light and just concentrate on getting a good pump. The closer I got to my workout the more I knew to just go for pump as my chest felt very tight due to last nights lower pec syntherol shots. I done a lot of deep reps with holds to really stretch my chest. I destroyed quads but kept the weight light.

    Incline Smith Presses... about 6 sets of 20-15 reps using different width grips, slow and controlled reps and squeezing every rep.
    Cable Crossovers... 4 sets of 20-15 slow and controlled reps really focusing on form. I supersetted these with some presses with just the bar but going really deep and just stretching out my chest.
    Tri-set of Machine Presses for 20 reps, Machine Flyes for 20 reps and Chest Dips for 1 set of slow reps to failure (22 reps).
    Machine Hammer Presses... 3 sets of 20 reps (10 reps close and 10 reps wide grip)... I love this machine as I can get a great squeeze on every rep and my chest was pumped to the max after these.

    Leg Extensions... warm up
    Hip Adductor... 6 sets of 40, 35, 30, 25, 20 and 15 reps going up to the full weight rack.
    Leg Press... Got up to 5 plates a side then done 3 sets of 15 reps. Every rep is at least 5 seconds on the negative with a hold at the bottom and then controlled on the positive. Not heavy but these were brutal. I have 15 deep breaths between each set then drop to 4 plates and do a set with no rest. Again 3 sets with 4 plates doing the same thing then to 3 plates with no rest. Then finished with 3 sets with 2 plates. On my final set I added in some partials to complete failure.
    Walking db lunges... 3 sets to failure with 10kg db's (up and down the gym twice). On the final set I failed then carried on with my bodyweight till I was on the floor.
    Leg Extension... 1 set of 15 reps with holds on every rep and for the final rep I held it as long as possible.

    The workout lasted about 1 hour. Walking home after the above took a long time though
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    A few hours ago I cooked my first meal in I can't even remember... 6 weeks or so. It's great to finally have an oven/hob. The cooked chicken I was getting from the supermarket was not ideal. I only had turkey breast with chilli flakes, paprika and salt but it was amazing. I cooked it in a little coconut oil. Gonna do a big shop 2moro and get lots of good meat. Most of it will be grilled but some done with coconut oil. I don't even mind eating tuna all day but mercury poisoning is a possibilty with canned tuna so I will limit it to 2 cans per day. It's time for my next meal... tuna and salad

    I have always been a night person which is not the best. It's 3am and I want to go the gym again! I will do a short bi-cep workout with my 1 db then eat
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    Being able to cook food as made a huge difference. I was out today and felt quite drained so bought some beef with peppers. I ate that pre workout and it was one of the best meals of my life. I haven't ate beef in 2 months and it definitely give me a big boost just due to the sheer enjoyment. I practically licked the plate clean

    The hard work is definitely starting to show now so I am happy. I have been looking flat recently but post workout today I was definitely looking on another level. I will go over everything I done differently as I think it was due to a combination of things. I have taken tadalafil regularly for a long time but over the last few months only a handful of times. The main reason was sometimes I would get nosebleeds after using it even at low doses. Not bad bleeds but they would still happen and 100% it was the tadalafil. Anyway today I dosed about 15mg pre workout and that definitely added to muscle pumps and vascularity. Then there was the steak meal which was not the norm so another reason. I also used 2 scoops of Lee Lebrada's Super charge Extreme pre workout which in the past hasn't been great but it does contain a lot of useful pump ingredients (first time I have used it in awhile). I have also just started Genotec's avar and I am using 25mg pre workout. All in all the combination of new elements definitely made a big difference today. Some stranger in the locker room even called me hulk. Obviously I am far from that but it gave me a good boost as I have been feeling very drained this week.

    Today I have ate...

    Synthepure smoothie with blueberries, raspberries, blackberries, spinach and asparagus.

    Tuna with salad

    Beef skewers with peppers

    Amino drink intra training

    Tuna with wild rice

    Synthepure smoothie with blueberries, raspberries, blackberries, rhubarb, spinach and asparagus.

    Chicken breast with a tiny amount of peppers


    I have 2 more tupperwares with chicken and peppers (cooked in coconut out) in so I will probably finish them off before I go to bed (approx 2 hours apart). Literally 30g protein, 6g fat and 2g carbs for each tupperware.

    My smoothies have in approx 15g carbs and the other meals practically nothing. My wild rice post workout meal was 80g carbs. Protein per meals ranges from 60-30g. On occasions I have a few walnuts dipped in peanut butter but no more than once daily now. I always have 1 whole egg added to my pre bed meal too.
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    I had planned to train calves and shoulders before but realized I would be pushed for time so just trained shoulders (with rear delts). Tomorrow I will train calves and arms and the following day probably hams and back.

    Warm up with db's for 10 mins
    Incline Bench Smith Shoulder Press... moved up slowly with a few sets of 25-10 reps going up to 2 1/2 plates a side. Then the fun began 3 plates a side rest paused till I got to 12 plates. This felt heavy so was a struggle. I had the pins set just below my jaw. Then 2 1/2 plates rest paused till 15 reps. Then 2 plates a side rest paused till 15 reps x2. Then 1 1/2 plates a side rest paused to 20 reps. Not much rest between any of these sets.
    DB lateral Raises... about 8 sets of 15-10 reps going up to 20kg db's. I kept my arms bent on these for a change so I could go heavier. Again minimal rest between sets... for some I rested about 5-10 seconds.
    Incline Bench DB Front Raises... 2 sets of 15 slow reps.
    Standing behind the head Smith Presses... 2 sets of 20 slow reps with only 10kg a side just for a good pump/feel.
    Behind the back Smith Shrugs... 4 sets of 15 reps going up a 10kg plate each set... next to no rest between sets.
    Standing Cable Front Raises... 3 sets of 15 reps then 1 final set with 2 drops of about 15, 10 and 15 reps.
    Rear Delt Raises using the Lateral Raise machine backwards... 4 sets of 15 reps with light weight but really squeezing on every rep.
    Incline Bench Rear Delt Raises... 2 sets of 20 reps (10 reps pronated grip and 10 reps hammer grip).
    Back Stretches

    I made chicken with peppers earlier and have had 2 small meals of it so far tonight and due to the small quantity of food it makes you even more hungry. I just want to supply my body with regular protein and minimal calories most nights. Soon I will have my pre bed meal which is the last of my chicken meals with one whole egg added. I take 1 tab of aromasin/exemestane with that and the fat helps with it's absorption. Sometimes I add in a few almonds too.

    It's also time for my syntherol injections. I am going to do 1.5ml in 2 spots for each upper pec. Just gonna buid up the dose over time and I hope to make some big changes over the next few months.
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    For breakfast today I had some chicken with 4 almonds on a spoon of peanut butter. I bought some grapefruits 1 week ago and haven't had any and would rather not waste them so I will have a tuna meal now with 1 grapefruit afterwards and take my avar with that meal. Minimal carbs today just a bit of fruit and of course my post workout meal. Today I will train calves and arms with some cardio

    The 4 upper pec syntherol injections last night went in smooth with no issues. I woke up today and my chest feels great. There definitely is a huge difference between upper and lower pec injections. I don't want to risk injury so I may just keep to upper pec injections but will experiment more so I can fully gauge the pro's and con's of injection location. Tonight I will do 2 upper pec (left and right) and one lower pec (centre) injection for each pec.

    The recent addition of avar at 50mg per day has definitely made a big difference so far so I will continue on at that dose.

    I am going to the shops to buy some food then will have a pre workout meal of a synthepure smoothie (blueberries, raspberries, rhubard, asparagus and spinach) and not long after make my way to the gym
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    Calves and arms felt great before. I dosed 3ml synthetine and 3ml syntheselen in my bi-ceps pre workout and that only added to the pumps. I took 2 scoops of Lee Lebrada's Super Charge Extreme which gave me a big boost too. Training lasted about 1 hour and consisted of...

    Calf Extensions... about 10 sets of 20-15 reps going up in weight.
    Horizontal Leg Press Calf Raises... about 10 sets of 20-15 slow and controlled reps. I finished with a drop set on these with about 5 drops.
    Tri-cep Pushdowns supersetted with Cable Bi-cep Curls... 4 sets of 20-15 slow reps for each with light weight to warm up.
    Cable skull crushers on flat bench... 6 sets of 15 reps going up to full weight rack.
    Preacher Curls with EZ Bar... 5 sets of 15-8 reps going up in weight every set.
    Close Grip Bench Press... 4 sets of 20-10 reps going up in weight every set. I trisetted the last 2 sets with overhead barbell tri-cep extensions then rope pushdowns to failure.
    Rope Hammer Curls... 4 sets of 20-10 reps. I tri-setted the last 2 sets with standing cable curls and plate hammer curls to failure.
    Machine Tri-cep Extensions... 1 drop set with about 5 drops and about 100 reps total.
    Incline Bench Barbell Curls... 1 set to failure at about 30 reps (rest paused).

    Post workout I had tuna with wild rice. Then 2 meals of chicken with peppers and asparagus. I am thinking for pre bed I will have a synthepure shake with water and 2 whole eggs for a change.

    2moro will be hams and back. I am thinking mainly high weight and low reps for hams and some light weight/high rep stiff leg deadlifts (can't go heavy due to lower back). Then for back a complete mixture but mainly moderate weight but lots of intensity.
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    Way to push it brutha. Your an inspiration.
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    I had planned to have a cheat meal yesterday but I wasn't too bothered but I figured have one and that would be the last time. It's been a big struggle for me at times as I am a big carb person but I am enjoying my diet in a weird way. Although my old habits came back and I went way overboard when ordering cheat food (Dominos). I must have had about 5000 calories which consisted of nearly all of a large pizza, chicken starter with pineapple, cheezy bites with salami, ben and jerry ice cream and some chocolate cereal later on. I went into a food coma and could barely even speak I was that out of it. I know not ideal and I felt like utter crap and looked about 6 months pregnant. Although today I woke up with a flat stomach, muscles much tighter and veins showing in my legs

    I have modified my diet but only slightly. Basically the only carbs I eat are a mixture of berries (blueberries, raspberries and blackberries), rhubarb and apples. I have that fruit in my synthepure smoothies and allow myself up to 3 apples per day (I put them in the smoothies too). Fat is minimal just 1 whole egg pre bed and a small amount of coconut oil to cook chicken/turkey in. Protein will be very high in the form of synthepure, chicken, tuna and turkey. If I am hungry I will just eat protein by itself. Now every Sunday I will be allowed carbs but they are all clean. I will have 1 oats meal, 1 rice meal, 1 sweet potatoe meal and 1 pineapple meal. Everything will be clean and in restricted amounts (40-80g carbs).

    I will be doing the above until Sunday 26th June were I will start to carb load for my final pics in an online transformation contest. After the contest I will go back to the above for another month to get shredded then will repeat a similar carb load just for the fun of it
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    I should add if I was helping someone with diet I would never have them following my current approach unless they needed to lose fat and fast. Although it's still ok as the berries, apples and greens contain lots of fibre, anti-oxidants, vitamins and minerals. Most of my shakes have about 15-20g fibre in them. I really like my healthy fats for a variety of reasons so don't feel comfortable being too low for too long but it is needed at the moment. I forgot to add I also use 3 g's (1g x3) of a really high quality omega 3 supplement plus 2 servings of a good quality multi vitamin each day too. If I had more time my carbs would probably be at about 300g per day. This way of eating is going good though and my digestive system feels great and well onwards and upwards.

    I am training pretty much everyday and had 2 great workouts before and yesterday. On sat I trained hams and back...

    Standing Leg Curls on leg extension machine backwards... 3 sets of 15 reps for each side to warm them up nicely.
    Seated Leg Curls... 5 sets of 20-8 reps going up in weight. Then I done 6 sets of 5 reps with the full weight rack. Every set (6 sets) were supersetted with stiff leg deadlifts for 20 reps.
    Warm up back
    I can't even remember all the details due to low carbs but just a variety of pulldowns, pull ups and rows using different grips. I mainly focused on form and didn't push the weight too much. Although I did do the full weight rack on lat pulldowns and machine rows.
    Then I done some ab work and lower back extensions.
    Ended with back stretches and I took my new rumble roller and used that on my back and hamstrings (felt great but quite painful).

    Earlier I trained chest and ended with loads fo walking lunges (quad dominant). A very simple but fantastic workout and something a little different...

    Incline Bench Cable Flyes... 10 sets of 15-8 reps going up in weight then back down. I finished with a big drop set.
    Hammer Strength Chest Press... 10 sets of 20-10 reps going up in weight then back down. Great feel and pump and perfect form.
    Walking Lunges... 15 sets going up in weight then back down. Each set was about 20 steps. Great cardio and leg training and I went up to 30kg db's using slow and deep reps.
    Back and legs stretches.

    My legs are gonna be sore 2moro as they are burning now. I have a slight issue in my upper back but nothing major. It's probably due to sleeping on a crap mattress on the floor. Our new bed will be delivered on Tues though. I have had this same issue in the past. Feels like a trapped nerve in my middle/upper trap on the right side. I will see how I feel 2moro and if I am gtg will probably train shoulders.
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    My chest is looking bigger and better from this syntherol. It's really having a big impact so I am very happy about that. I am only using smaller volumes and injecting 90% of days so it should only get better. It's looking completely natural too and just fuller in general. I tell my gf everything but she won't even understand what syntherol is. She commented my tits were bigger than hers the other day so a good sign... well sort of

    I wanted to join a new gym yesterday but needed to sort out my current membership that just ended. The call centre was closed so I just had a day off which I needed but if I had sorted it out I would have gone the new gym. I can be impulsive but I am happy I never just paid as it turns out I can't get out of my current contract. It's a reoccuring 3 month membership and they are stating it's gone over so I have to pay and I can cancel after 3 month.

    In the UK I would just have 2 memberships as they are so cheap. Or I would just cancel my current DD and not pay and they wouldn't be bothered. Over here things are different and they are very strict and I can't be bothered going through lots of self inflicted hassle. To give perspective over here gyms are very expensive. Here my current gym is $500 for 3 months and the new one after the admin fee would be just over $600 for 3 months. So over $1100 for 3 months is just ridiculous. My old gym is probably better I just feel like a change and some new equipment. So for the next 3 months I will stay put but still have other gyms I can try out for the day.

    When I massaged my chest the other day I noticed I have the first stages of gyno in my left nipple I believe it to be prolactin gyno and I have no dopamine agonists on hand I was just about to start letrozole anyway so that should help matters as it lowers estrogen so effectively. I haven't had any blood work recently so it could be estrogen related so either way the letro will help me out. I was going to do 1.25mg eod but that will now be ed for the next 4 weeks to help me dry out.

    I am feeling good but my energy levels at times are non existent. Literally sometimes I can barely even walk or get my words out. I believe it to mainly be due to hormones, diet, lack of sleep and well everything I have tried t3 once in my life (not that long ago) and disliked it but I found the tabs I had forgotten about. I figured it may go well with the tren and help with the lethargy (and of course fat loss) so I just added it in. I wanted to start at 25mcg but the tabs are impossible to break in half so I started at 50mcg and plan to stay at that dose the entire duration.

    Today I have just had 2 chicken meals with peppers so far. Gonna have a synthepure shake now with a mixture of berries, 1 apple, spinach and asparagus. Then take 3ml synthetine and 3ml syntheselen and get ready for the gym. Today will be calves and shoulders with some abs
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    Pretty much all my meals today have been chicken/turkey with peppers or synthepure smoothies with berries, asaparagus and spinach. I added some fresh strawberries in 2 shakes but haven't had any apples today. I think I will add 5 almonds in a tea spoon of peanut butter to my pre bed meal (chicken and peppers). My energy levels are always best very late on which is annoying Today was a struggle but I got through it and feel good. I just spelt through as threw then when I corrected it I wrote though because my brain doesn't work My training energy has been great everyday but for the first time I struggled today but I still gave it my all. I had planned to train calves and shoulders but on the way to the gym oragnized to train in my mates gym 2moro. His gym has some good calf equipment so I decided to leave calves out today so I can destroy them 2moro

    Warmed up using 2-5kg db's for various shoulder movements (10 mins)
    Incline Bench DB Front Raises... 3 sets of 20 reps with light weight.
    Incline Bench Press... 6 sets of 15 reps with super slow negative. I supersetted the last 3 sets with 20kg plate front raises. I didn't plan to do so many sets but was waiting for the rack to do standing military presses.
    Standing Military Presses... bar for 20 reps, 10kg a side for 15 reps, 20kg a side for 15 reps, 30kg aside for 12 reps, 40kg a side for 10 reps. Then 10 sets to failure going down in weight every few sets with 10 deep breaths rest between every set. I love training like this and for some sets I was only getting approx 6 reps. I made sure to do very slow and controlled negatives on every rep.
    DB Lateral Raises... 10 sets of 20-8 reps going up and down in weight. I went up to 24kg db's. Minimal rest between sets.
    Lying Down Cable Upright Rows (using cable row machine)... 5 sets of 15-10 reps going up in weight every set.
    Standing Cable Front Raises... 3 sets of 15 reps then 1 drop set with 3 drops... something like 10, 7, 9, 12 reps.
    Shrugs using Hammer Strength Shoulder Press machine (stood on seat)... 4 sets of 20-15 reps going up in weight. Then rest paused set with 4 plates a side for 50 reps. I usually load this up but don't want to risk injury so kept it to 4 plates a side. I have been having issues with my upper/middle trap so 4 plates was still probably stupid of me.
    Machine Shoulder Press... I wanted to use the lateral raise machine but it was taken so I just ended with this. 1 rest paused set to 50 reps. I failed on about 30 then kept doing 5-3 reps more till I got to 50 reps total.
    Ab and lower back work for about 15 mins.
    Back stretches.

    Great workout and I was destroyed afterwards. As I mentioned above I have an issue with my middle trap but it's nothing too serious. I do get shooting pain at times and it feels like a trapped nerve. I have had this many times before. My body will be more sensitive to things like this now as I have started drying out a little due to the inclusion of 1.25mg letro ed.

    Right now I am gonna dose 2ml syntherol in 2 spots in each pec. Then 250mg tren e and 150mg test c. I am upping my tren e dose to 500mg per week now. Test is being lowered to 300mg this week then I am coming off it. I should have my masteron soon. Mast will be dosed at 100mg eod. My avar is still at 50mg per day.
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    I woke up today and my stomach felt the smallest I can remember for a very long time. I done 5 sets of vacuums and they felt great. My waist is never going to be small in measurement but I can make it look that way. My back has been hurting a little but nothing major. I just have to be careful with things especially now I have added letrozole in and I am drying out. Although the standing military presses and back extensions yesterday will be the main reason for my recent issues. I will mainly stick to seated presses for the next month or so. If I do standing I will keep the weight to a max of 20kg a side and really slow down the reps and maybe have them last exercise in a superset.

    Obviously you can't always predict exactly how you will respond to a diet. Well it's fairly obvious to predict how I would respond this week as it's very low carbs and fat so common sense would suggest even if sodium is high I will flatten out. My point being I had planned in my head if I ever need carbs I would have them so nothing is written in stone. I listen to my body and if I feel a certain change will benefit me I will make that change. Today that was simply adding in 1 carb meal earlier on to give me a boost in energy, fullness and well everything. I will be eating carbs on Sunday so it worked out perfectly as today was pretty much the middle of the week. Instead of tuna and salad I had an oat meal with lion bar protein powder and some chia seeds. Whilst eating that my nose starting running and I started sweating profusely I relaxed for 10 mins afterwards because it was a bit of a shock to the system. I am very carb sensitive now and it definitely made me feel like I thought it would. My stomach also distended about 2 inches afterwards too Every other meal has been standard... chicken and peppers or synthepure smoothies with berries, spinach and asparagus.

    I trained legs in my mates gym today. It has a reverse pec deck and my other gyms don't so I made use of that before starting legs. It wasn't a very intense workout for the most part as I caught up with my mate whilst training. Taking it easy 1 day is probably not a bad thing though. I did do hack squats for the first time in months which was great. I kept the weight very low just to get used to the movement. Although in the future I will push it much harder when doing hack squats I just didn't want to overdo things due to my back etc. Training looked like...

    Reverse Pec Deck... 7 sets of 20-10 reps going up in weight every set.
    Standing Calf Raises... 10 sets of 20-10 slow and controlled reps going up in weight every set. I stretched my calves between every set and had no other rest. The last few sets I added about 10 partials so made sure to go past complete failure.
    Lying Leg Curls... about 5 sets of 20-12 reps going up in weight. Then at my max weight I done 5 sets of about 7 reps supersetted with 20 rep stiff leg deadlifts.
    Hack Squats... about 8 sets of 15-10 reps using light weight but slow reps and just getting used to the movement again. I will push it harder in the future.
    Leg Extensions... about 8 sets of 20-12 controlled reps going up in weight to the full weight rack. Then with the full weight rack I done a drop set. I started with 50 fast reps with the full weight rack then dropped it about 3 times for another 40 reps or so.
    Stretched my back on specialized equipment for well stretching your back It felt good/relaxing but not hard enough on me. I stretch my back out everyday so prefer a bit more pressure. This equipment was more relaxing and would be great for daily use.

    I am feeling great but did fall asleep after the gym and was woken up by my drunk girlfriend. Now I am wide awake and it's very late whilst she is deep in her drunken sleep 2moro I am thinking chest and arms and using lots of cables and getting a great pump.

    Synthergine is really helping my liver detox everything and keeping me feel as good as possible whilst using daily avar, accutane and tren etc. I will also be adding in 100mg adrol for 2 weeks so I may up my synthergine dose when I do that to help keep me protected. In a few weeks I will have a break from all orals (staying on 20mg accutane per day) as I definitely need to give my liver a rest.
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    I only had 90 mins sleep due to my gf and got up at 2am. I stayed up and got various things done. I was really tired at 6am but thought to myself I will just crash early tonight. It's 8am and I am going the gym to destroy chest and arms Then I will go food shopping and stock up on lots of chicken/turkey and greens/vegetables. Gonna have a synthepure smoothie now with 1 apple, berries, spinach and asparagus. Then dose 3ml synthetine and syntheselen... I will need them today

    Gonna hit db chest press hard today but still do cable work too. I may even do some cardio as I am in the mood to push it hard. Time to take a pre workout or I will never make it to the gym
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    I trained twice today (well yesterday now). I stayed up all night which is not good but I had a great morning workout. I was so focused and the gym was fairly empty so I could just do my thing. There is a pro bodybuilder named Roman Fritz and I think his training methods are great. I have trained like this for many years but his videos definitely give me some ideas too. I watched one of his videos this morning and decided to train chest in a near indentical way. My workout looked like...

    Warmed up with db's and some cable face pulls.
    Incline Bench DB Presses... 5 sets of 20-15 reps to warm up and get to my max weight which were 40kg db's. I usually lift much more but my strength was down and I was using very slow negatives and pauses so this was plenty. Then my workout began. 5 sets to failure with 40kg db's... usually 15 to 10 reps.
    Flat Bench DB Presses... 5 sets to failure with 40kg db's... usually 15 to 8 reps.
    Decline Bench DB Presses... 5 sets to failure with 40kg db's... usually 15 to 8 reps.
    Cable Crossovers... 5 sets of 15 reps (rest pauses needed to get to 15 reps for every set).
    DB Pullovers... 5 sets to failure with 30kg db's.
    Chest Dips... 6 sets to failure with bodyweight.

    Here is the video I copied the workout from...

    https://www.youtube.com/watch?v=Cx4veI85vRc

    Later on I trained arms supersetting bi-ceps with tri-ceps with cables, machines and db's. I also done 15 mins of cardio on the ski trainer and finished with back and leg stretches.

    I fell asleep after the gym and have woken up again so gonna do another early morning workout. My last 3 meals have been chicken, peppers and mushrooms. Pre workout I will have a synthepure smoothie with 1 apple, blueberries, spinach and asparagus.
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    A bit of a disaster happened before I had just done the washing up and I keep my avar in the cupboard above the sink... my drug cupboard Anyway as I took 1 tab out I some how managed to drop the container. Many of them dropped on the floor but just as many dropped by the sink. Loads dropped in the water and dissolved I saved all from the floor and some by the sink. The rest just crumbled apart in my fingers as they were wet. In a desperate attempt to save them I think I have just consumed about 200mg wet avar powder I have 42 tabs left so I am ok and have enough to carry on with my 50mg daily dose.

    I trained calves and abs earlier and really pushed it. Maybe it is the lack of sleep the last 2 days but I struggled during my workout. Obviously the diet and perhaps me forgetting to take t3 today contributed. I really had to push deep to get through my workout. I could barely walk home by the end of it. Postworkout I had some beef with 3 rice cakes covered in aromat and paprika. I have just had a synthepure smoothie with 1 apple, strawberries, raspberries, spinach and asparagus. My next meal will be tuna and salad then after that turkey breast and asparagus.
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    Today I received some supplements I ordered online. The Curse to help keep my energy levels up whilst I train. Full as fuck to well make me look full as fuck Another pump stim free pre workout as I am a fan of pump products... you need all the help you can get looking full when you are 6ft 2. Some aminos because they were on a big sale and just to drink throughout the day (high leucine content). Some cissus to help with cortisol levels and bone and joint health. I also got my epistane which I have never taken. I will add 2 caps pre workout only and see how that goes. They also threw in 10 free samples of a thermogenic product which looks good so may use that whenever I need a boost over the next few weeks.

    2moro it will be more of the same and mainly lean protein with greens or salad. Broccoli over here costs a fortune but I found some for $4 so will have that 2moro with many of my meals. Probably 3 synthepure smoothies too... the usual ingredients

    I am thinking back with rear delts 2moro... maybe some hamstrings too.

    Hormones have changed. I was on 500mg test c and planned to taper it down slightly then come off. My mate was in need of it and I had planned to put 1 ml in a syringe for me but was rushing so just gave him the vial. The longer ester acts as a taper anyway. So I am off test now. I have upped my tren to 500mg per week and added in mast p. The full list is...

    500mg tren e per week (1.25ml x 2)
    350mg mast p per week (100mg eod)
    50mg avar per day
    20mg epistane per day
    1.25mg letro per day

    I will also be using my last 5mg vial of cjc-dac pre bed tonight I will be picking up my LR3 very soon too. That will be dosed at 200mcg eod. Once I add that in my diet will change slightly. Basically LR3 at 200mcg pre workout and intra workout will be 30g EAA's and 50g carbs from honey and dextrose.

    Synthetine dose will be increased to 7.5ml everyday on Monday
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    My left bi-cep is stinging a little as I just shot 3ml syntheselen in there and 3ml synthetine in the right side. It will go away in about 30 mins and happens most times I shoot 3ml syntheselen. Last night I dosed 4ml syntherol in each pec. I tried lower down and encountered a few issues. 1 inch above each nipple went in as smooth as can be and felt great. But lower down in the middle of my left pec I hit a nerve (not bad) so I moved it a few mm's and it was fine. Mr right pec was the same and I felt like I had hit something so I pulled the needle out and blood followed but only a small amount. Once I changed spots I was gtg but the lower pecs are definitely much more troublesome to shoot.

    My chest has felt great today but a little sore. I have never had a good mind and muscle connection with my chest. I have never really been able to tense and move my pecs... mainly because I didn't have much to tense But I have noticed in the last week I can definitely get much more movement out of them and they are definitely growing.

    A few things I have noticed in recent days. Firstly my libido was strangely low but since I just added in the masteron it has shot up. The difference is actually massive. During teh last few weeks I very rarely wanted any sex and I did have a few mood swings Plus if I did have sex that would be it and there would be no desire again for a long time. Now since adding in 100mg mast p eod well I will just say if I have sex I am ready to go again straightaway.

    The next thing are my energy levels have been very low in the gym the last 2 days. Sure my energy levels are all over the place but even at their worst whenever I enter the gym it's like I have a reserved supply of energy and it's never been a problem. It can only be one thing and thats the epistane. I notice it's one of those orals you feel a struggle to get down. I can feel it putting a strain on my digestive system. Everytime I have dosed it I get a mild stomach ache afterwards like I did with legit sdrol. I will just see how it goes and will keep the dose at 2 caps pre workout. If things don't improve I will just drop it or perhaps try dosing it post workout or pre bed instead.
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    Earlier I trained back and as I mentioned above my energy levels were down but I pushed though. I only had 50 mins to train so I kept a fast pace as usual but did struggle with that today. My workout looked like...

    Cable Straight-Arm Pushdowns... 5 sets of 20-10 reps going up in weight every set.
    Standing Low Pulley Row... 5 sets of 20-15 reps going up to the full weight rack.
    Lat Pulldown to back of head... 3 sets of 20 reps with light weight.
    Cable Row with Straight Bar (Hammer Grip)... 5 sets of 15 to 12 reps going up to the full weight rack.
    Machine Low Row (waiting for assisted pull up machine)... 1 set to failure for each side.
    Assisted Pull Ups... 3 sets to failure.
    Hammer Strength Machine Row... moved up to 4 plates a side. Then every set afterwards I rotated from a pronated to hammer grip. 4 sets to failure with 4 plates a side and 15 deep breaths between every set. Then after the 4th set I dropped to 3 plates a side with no rest. Then again 4 sets to failure swopping grips and 15 deep breaths. Then 2 plates a side for 4 sets to failure. Then 1 plate a side for 2 sets to failure with no rest between sets when I swopped over grips.
    Incline Bench Rear Delt Flyes supersetted with bent over rear delt flyes... 5 sets of 15 reps for both. I would rest pause the sets I couldn't get to 15 reps in 1 go.
    Back stretches and then a few mins using my rumble roller on my upper traps to my lower back.

    2moro will be a higher carb day and I am thinking I will train shoulders and quads plus some morning fasted cardio (not done it for a few days).
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    Yesterday was my higher carb day and I pretty much stuck to the plan (all clean carbs). However I messed up a little in the night by eating far too much bread which was a mistake My gf was having issues with her family and I just walked into the kitchen and ate some chicken with peppers and my bread. I had half which was the plan but I just carried on. I thought it was 270g for some reason but it was 370g. I ate about 150g carbs in one go with some milk as a treat. My body just can't take that much food in my current state so I instantly felt tired and had stomach pains. I ended up crashing without even getting a shower.

    I received all my items yesterday evening so was made up. My plan is to have DNP after my 1st meal of the day but as I am short of time I wanted to try it out first day. I had some after that bread meal and after I fell a sleep I woke up a few hours later covered in sweat. I ended up getting up and going on my laptop and my body felt so hot. My plan is to just have 1 cap (250mg) per day and I think that will be plenty as my caps feel so strong.

    Yesterday I trained shoulders and quads in my mates gym. My workout looked like...

    Warm Up.
    Cable Front Raises supersetted with Cable Lateral Raises... 5 sets of 20-12 reps for both going up in weight every set.
    Plate Front Raises... 2 sets to failure (27 and 18 reps).
    Smith Machine Shoulder Presses... a few sets to get up to 4x 10kg plates a side (this smith machine feels very heavy). Then 5 sets to failure with 40kg a side using very slow and controlled negatives (over 5 secs). Then 5 sets to failure with 30kg a side. Then 5 sets to failure with 20kg a side. Then 2 sets to failure with 10kg a side. All with 15 deep breaths between sets but when I lower the weight I don't have a break.
    Machine Lateral Raise... 1 big drop set with full weight rack, 60kg, 50kg, 40kg, 30kg, and 20kg. Total over 100 reps.
    Hack Squats... 12 sets of 15 slow and controlled reps
    Leg Extension... 5 sets of 25-15 very slow reps.
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    If everyday was like today then my transformation this summer is going to be impressive. I had a little more sleep than usual and woke up feeling fairly well rested. I injected 4IU novolin r then shortly after followed up with 3ml synthetine and 3ml syntheselen. Then I done 20 mins fasted cardio and burnt 500 calories. I was a sweating mess but felt good.

    Yesterday I received metformin tabs which I have never used. My plan is to use them with my 2 largest carb meals of the day but I am only on low carbs until Sunday. I wanted to try them out so tried one whilst I was fasted. The combination of metformin and the 4IU novolin r did start making me go hypo but I expected that. Afterwards I had a synthepure smoothie with 1 apple, berries, a few pieces of pineapple, spinach and asaparagus. Just adding the metformin has made going the toilet... how do I put this... faster but again I expected that.

    My pre workout meal was chicken breast with some vegetables (15g carbs) and 2 rice cakes (18g carbs) covered in aromat and paprika. I then took 1 cap of DNP (250mg), 50mg avar and 20mg epistane with a small amount of almonds. My prewrokout drink was 2 scoops of the Curse and 1 scoop of full as fuck. My intra shake was 2 scoops of aminodecanate. My workout was incredible but my energy and strength are down but I still get great pumps and love the struggle. The DNP made me so hot whilst training and I could feel my entire body almost burning so I will sure to keep fluids and electrolytes high. My workout mainly utilized db's and similar to my last chest session...

    Warm Up
    Incline DB Chest Press... a few sets to move up in weight to my max weight of 36kg db's. 36kg is not heavy for me but my strength is down and the very slow negatives and prolonged stretch on every rep make these hard. 5 sets to failure (12 to 6 reps). I take 15 deep breaths between every set.
    Flat DB Chest Press... 5 sets to failure with 36kg db's.
    Decline DB Chest Press... 5 sets to failure with 36kg db's.
    Flat Bench DB Flyes... 5 sets of 20-15 reps moving up in weight.
    Flat Bench DB Pullovers... 5 sets to failure moving up in weight.
    Chest Dips... 6 sets to failure... I rotate forwards and backwards as the bar is different for each.
    For the last 3 exercises I stretched my chest between most sets.
    Finished with some back stretches.

    Nice and simple but effective. I was in the gym for 50 mins so it was fast paced as usual. I had planned to train calves too but was short for time. Therefore for 2moro I am thinking calves and arms. Although I may do calves, hamstrings, glutes and abductor/adductor work. Whatever I decide to do hams etc will be trained 2moro or the next day.

    Post workout I have ate 2 chicken and vegetables meals so far (60g protein, 15g carbs and 5g fat (coconut oil). I am just drinking a synthepure smoothie now made with berries, rhubarb, spinach and asparagus.

    Gonna just keep grinding away. I have noticed a little more definition so that will only increase over the next few weeks
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    I can't believe how hot I feel from that 1 cap of DNP Synthetine and syntheselen are incredible for fat loss so I think by adding in this small dose of DNP I should get some excellent results over the next 2 weeks. The synthetek combo make me feel great but everything I have heard the DNP should be the opposite. I just hope by keeping the dose low and my fluid and electrolyte intake high I will minimize (or even prevent) any bad side effects. So far I feel great on this combo and I hope this continues. The epistane still gives me headaches post ingestion but it seems to be improving. I think I may still drop them as I plan to add in adrol soon and I don't want to be on too many orals. I will decide on the epistane over the next few days.

    Right now I am going to dose 2ml of syntherol in 2 spots in both upper pecs. The upper pec injections are so much easier and it was feeling tight today so gonna just stick to the upper area tonight. I have some aminos left in water so will use that to take my pre bed supplements (cissus, fish oil and multi vitamin). I will also eat a handful of almonds with one whole egg with my 1.25mg letrozole dose. I am looking forward to training 2moro
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    Yesterday I trained arms and calves and had a great workout. Pre workout I took 50mg avar, 20mg epistane, 2.5ml synthetine and 2.5ml syntheselen. I also had 2 scoops of the curse and 1 scoop of full as fuck... loving that combo. The pump was insane and I felt great during my workout.

    Tri-cep Cable Extension supersetted with Cable Bi-cep Curls... 5 sets of 12 reps for both using a 5 sec negative on every rep.
    Lying DB Lateral Tri-cep Extension... 5 sets of 20 to 12 reps going up in weight.
    DB one arm Preacher Curls... 5 sets of 12 reps for each arm... only 12.5kg db's but very slow and controlled reps.
    Close Grip Bench Press supersetted with 20kg plate hammer curls... 4 sets of 20-8 reps going up in weight to 3 plates a side for the presses. Just 4 sets to failure with the 20kg plate hammer curls (30-15 reps).
    Leg Press Calf Presses... warm up then 3 sets of 30 reps changing foot positions.
    Horizontal Leg Press Calf Presses... 3 sets of 30 reps changing foot positions.
    Standing DB Calf Raises... 3 sets of 30 reps
    Calf Extensions... 3 sets of 30 reps
    I failed on a few of the calf sets but rest paused until I got to 30 reps. My calves are still burning and it's been about 10 hours

    I done all the above in less than 50 mins. I wanted to train forearms but didn't have the time so I will include them at the end of today's workout of hams and back.

    Postworkout I had prawns and basmati rice with salad. The sauce was just made from coconut oil, spice mix, lemon juice and maggi sauce. I had packs of microwaveable rice so just used one of those for me and my gf. Total cooking time was 2 mins.



    The 3 meals after that were chicken breast and some salad so 5g carbs at most per meal. My next meal will be a little different. Gonna have some cottage cheese and may go crazy and have a grapefruit too

    Last night I felt amazing after training (9pm) but tiredness hit me hard about 10pm. I have been going to bed very late and it was only just before midnight so I knew I would wake up a few hours later. Literally if I wait till 3am and was to go to sleep and not set my alarm I would probably get up at 11am. But go to bed at midnight and I always wake up a few hours later. I woke up at 2:30am and felt wide awake I have been on the comp since and it is now 7:20am. I have lots to do so gonna stay awake and go the gym later. Not ideal I know but I feel good just a little tired but nothing a nice coffee won't sort out
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    I went to the shops first and picked up some electrolytes to have throughout the day. I noticed they had some magnesium shots so I picked up some of those to have pre workout everyday too. It's goes without saying I am drinking loads of fluids too. I also have plenty of sodium/salt on my food too. I just want to make sure all bases are covered in regards to adding in the low dosed DNP.

    If I had received DNP earlier I could have run a better program but now I am doing things I wouldn't usually have done. Meaning I would ideally like to be having about 400g carbs per day on this DNP and from what I have heard that would make me feel better and even add to results. I will be upping carbs slightly but they are still not half of what I would have them usually. I would have run it approximately 2 weeks on higher carbs then a few days after stopping I would have lowered carbs gradually (for many weeks) and kept fats fairly minimum until I started to load.

    Right now I am am making sure carbs are spread though the day mainly in the form of fruit that is high in fibre. I will see how things go but I plan to stop DNP on about the 23rd now. Although my throat has been burning and I am struggling to swallow food at times so it that gets worst I will stop it straightaway. I could feel some DNP in my throat last night and this must be a result of that. I make sure I tighten the caps now before swallowing. Plus I take them quick with loads of water every 10 secs for 5 mins to make sure that thing stays down

    If I like this DNP I will run it again sometime in July and do it the way I described above. Gym time
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    Yesterday I ended up training abs, hamstrings and back (with rear delts). I ended up having a great workout and really pushed the intensity.

    Abs... 15 mins using a variety of floor crunches, machine twists, machine crunches and finished with lower back extenions.
    Standing Leg Curls using the Leg Extension machine backwards... 3 sets of 15 slow reps mainly just warming up.
    Seated Leg Curls... 5 sets of 20 to 5 reps going up to the full weight rack. Then I done 6 sets of 5 to 3 reps supersetted with 6 sets of Good Mornings for 15 reps.
    Seated behind the head Lat Pulldown... 5 sets of 20 to 12 reps mainly using light weight to get blood in the muscle (I feel my chest a lot on these so keep the weight light).
    Lat Pulldown (to the front)... 3 sets of 15 reps going up in weight.
    Pull Ups supersetted with Lat Pulldown (to the front)... 5 sets to failure for each.
    Smith Machine Incline Bench Rows... a few sets to move up to 3 plates a side. Then 9 sets to failure with 3 plates a side (supersetting medium, wide and close grip). So it's more like 3 quick sets and 1 min break, 3 quick sets and 1 min break etc. 6 sets to failure with 2 plates a side (3 sets break and 3 sets). Then finished with 3 sets to failure with 1 plate a side using the 3 grips.
    For Rear Delts I pretty much just went a bit crazy (short of time) doing set after set of 10 reps using a pronated and hammer grip. I done incline bench rear delt flyes then bent over sat on the edge of a bench rear delt flyes. Then moved over to cables and done multiple sets to failure standing up using both arms at the same time and bent over using 1 arm at a time.
    Back stretches
    When I got home I used the rumble roller on my back and hamstrings.

    I had planned to do forearms and didn't again as I wanted to do rear delts. However I am going the gym now and have decided to do various body parts or use equipment I had planned to use recently but for whatever reason couldn't. So today it will be traps, forearms, hip abductor/adductor and calves.

    Last night I left the syntherol chest injections as it was feeling very tight but will resume them tonight. Everything is going good apart from my throat issue which is really annoying and hurts whenever I eat. It hasn't worsened so I will keep things the same but I am monitoring it closely and drinking lots of water especially when taking my dnp.

    I am living on synthepure, chicken and turkey but going to add more fish in for a change. My pre workout meal today will be a synthepure smoothie with 1 apple, berries, asparagus and spinach. Earlier I had an handful of walnuts when I took my aas and letrozole.
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    My current set up in regards to pre workout nutrition and supplementation is going great. I had lots of clean energy, great focus and amazing pumps whilst training. After training I could barely walk but I have just chilled and ate so that's not an issue. I trained traps, forearms, hips (etc) and calves...

    DB Shrugs... about 15 sets of 20 to 10 reps very slow and controlled reps. The most I rested between any set was about 20 seconds.
    For forearms just an array of different movements for 20 mins with maximum intensity. I done behind the back and to the front barbell wrists curls, reverse curls, db wrist curls using a bench (pronated, supinated and hammer grips), rope hammer curls, cable reverse wrist curls... could barely make a fist by the end of it.
    Hip Abductor... 5 sets of 20-15 very slow reps going up in weight. Then 5 sets of 10 very slow and controlled reps with the max weight rack with 5 deep breaths between sets.
    Hip Adductor... 5 sets of 20-15 very slow reps going up in weight. Then 5 sets of 10 very slow and controlled reps with the max weight rack with 5 deep breaths between sets.
    Horizontal Leg Press Calf Raises... a few sets to warm up. Then 2 sets of 30 slow reps using different foot positions.
    Calf Extension... 2 sets of 30 slow reps using different foot positions. I failed on both of these sets but rest paused until I had the 30 reps.
    Leg Press Calf Presses... 2 sets of 30 slow reps using different foot positions. I failed on both of these sets but rest paused until I had the 30 reps.
    Standing Calf Raises... 1 set of 50 reps rest paused.

    It was good to throw in a mixture of things today. 2moro I should be training in my friends gym. Gonna have a pre bed meal of tuna now then go to sleep.
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    My aas have changed. I didn't really have anything planned and figured just stick with test c and tren e and add a few orals in at times. However I decided to order some mast p and tren a. I always get better results with tren a compared to tren e. I know all the science and you would think it would be the same (or very similar) but my body simply seems to respond better to tren a. I also get far fewer sides on tren a too.

    Anyway on Wed night I dosed 30mg tren a and last night 50mg tren a as well as 250mg tren e. I always taper tren a very slowly (start at 10mg) but as I am on tren e that doesn't really matter but figured I would still up it over a few days just incase I responded badly (I have in the past using it without tren e). I have been fine so tonight I will dose it at 70mg and continue with that dose for the next few weeks. I have now dropped the tren e. Obviously my levels will be high as that will be active in my system over the next few weeks. I have also dropped my epistane too. It's hard to gauge it's effectiveness as I have changed things recently. All I know is in the last few days results have started coming much faster. I think I will feel better without the epistane as when I first started it I got bad headaches and my energy levels went down. Although I will finish the tub in the future as it definitely wasn't a waste. My cycle right now will be...

    Tren A at 70mg ed
    Mast P at 50mg ed (changed from 100mg eod)
    Avar at 50mg ed

    DNP at 250mg per day
    Letro at 1.25mg per day

    Synthetine at 7.5ml per day
    Syntheselen at 5ml per day

    Long story but couldn't pick up my LR3 but will be tomorrow and will start it on Monday pre workout.

    Just adding the DNP has definitely made me need more sleep which is only a good thing. I was only sleeping 3-6 hours sleep everynight but have slept better recently.

    All but one of my meals have been very low carb/fat and mod-high protein. I was out most of the day walking around with 2 heavy bags. I ended up going to my favourite Turkish kebab place. Not too bad as instead of Turkish rice I got more salad. I got chicken and lamb meat. Their kofte plate is amazing too. I did drink a cappuccino too



    I am going to eat another 2-3 meals before I go to bed. All of them will be white fish with my fav spice mix. So literally 40g protein and trace carbs and fats.
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    Looking forward to some pics brutha
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    Quote Originally Posted by Iron-game View Post
    Looking forward to some pics brutha
    They are coming soon
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    Breakfast...



    4 x 2.2ml syntherol. 2 in each upper pec. One injection in the middle and the other on the outside.

    Yes they are pink needles
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    I ended up being smart and going to bed and resting my body. Then I trained shoulders later on. I had planned to train shoulders and quads but I figured I would rather do a big leg leg 2moro instead. So yesterday was chest and tri-ceps and today shoulders. I won't list my entire workouts but they were both longer than I have been doing recently... approx 90 mins each.

    Lots of slow and controlled reps and minimum rest and as heavy as possible for the different rep ranges I performed. Yesterday I went to another gym that has great hammer strength chest machines so used them for a change and really squeezed on every rep. I have been incorporating db pullovers every chest workout recently too. Plus incline bench cable flyes and a few other things.

    Earlier I done a lot more front raises than usual and really pushed the intensity. I used a barbell and cables for variety. I done the same for lateral raises using db's and cables. Then some really heavy presses in the smith machine doing 16 sets with very short rest periods. I finished with rear delt work which I will be adding to all back and shoulder days in the next few weeks.

    Today my diet has been very restrictive. My first meal was some white fish I had in tupperware in the fridge. Then a synthepure smoothie with strawberries, 1 banana, spinach and asparagus. Most of my meals are just turkey breast meat (nothing else) today. Although I did have a nice treat but still low calorie earlier...



    2moro I will be having more carbs and have my food ready as all the shops are closed here tomorrow. I already had oats and rice and just bought some bread, pineapple, mango and cherries.

    Gonna just watch a film now and relax
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    My sleeping has been really bad recently so I will have to change that. I have never really had an issue with getting quality sleep but I do go to bed very late some nights. I would never take strong sleeping aids and don't even use herbal ones most of the year. As I mentioned earlier in the thread it's very strange but I always get sleeping issues with tren e but never anything bad with tren a. Even when I tried 100mg tren a per day for 3 weeks the other year I slept like a baby. I have dropped the tren e and I won't be running tren a long so hopefully it sorts itself out. DNP has made things more uncomfortable in the night but that will be dropped in a few days too.

    I received pramipexole and started it 2 nights a go. I always give people advice on prami and then I don't follow it myself It wasn't that bad all it was I got it late on. Then I was going to bed and I thought I best leave it till 2moro and dose it about 4 hours pre bed to be safe. But no I decide to dose it. Plus higher than I should have but still really low at 0.1mg (used a slin pin to measure).

    I basically just took a risk but I knew what to expect and it didn't disappoint... fell a sleep at 12 and up at 2 wide awake and ready for the day Plus if you think tren or dnp sweats are bad prami sweats are literally 10x worst than both combined. I woke up soaked in sweat and it was cold and I tried to get back to sleep but there was no chance. My gf was sleeping beside me so I couldn't even move away from the sweat. On prami it's more like water... like someone has poured water over me. Anyway I go in the living room and watch you tube videos for about 4 hours then go back to sleep on the couch until my gf wakes me up 2 hours later

    Last night was more of the same but at least this time I got 4 hours sleep and some crazy dreams and cts upon waking (not had that for ages). I am going to stick with 0.1mg and dose it about 3 hours pre bed and I should be ok from tonight. I am feeling tired now due to lack of sleep but at least I am up and can have a productive day.

    I start my LR3 pre workout today and will be dosing it at 200mcg eod for 30 days so 15 doses. I much prefer high dosed cycles and you have to keep them short due to desensitization.

    I am now dosing syntherol in my chest eod and the results are great and I am made up with the difference even after such a low amount being used. From today I will start putting it in a few other body parts to help create more fullness.

    Preworkout today will be a synthepure fruit smoothie made with pineapple, lemon and asparagus. Then I will dose 3ml synthetine and 3ml syntheselen and go to the gym to train legs It will be a long session today... at least 2hours.
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    I felt a lot better today in general. Well after the initial sick feeling upon waking thanks to pramipexole. My sleep is still all over the place but I had a nap and felt better for it. My diet this week will be the most restrictive it has been so far. Although as I still had some carbs left (pineapple, seeded bread etc) I used them up early today as I knew I would be training legs and didn't want them to go to waste. My gf's mum gave her some eggs so I had 4 whole eggs with seeded bread for breakast. The next meal was turkey breast with peppers, mushrooms and 5 rice cakes. My pre workout meal was synthepure, pineapple, lemon juice and asparagus in a smoothie. Training was super intense and I really had to dig deep to keep on going...

    Calf Extensions... quick warm ups then 3 sets of 30 reps using different foot positions (10 reps for each position).
    Leg Press Calf Presses... 3 sets of 30 reps using different foot positions.
    Standing DB Calf Raises... 3 sets of 30 reps supersetted with bodyweight calf raises off a step to failure.
    Tibialis DB Raises on a flat bench... 1 set of 50 reps, 1 set of 40 reps and 1 set to failure at 37 reps (going up in weight every set).
    Horizontal Leg Press Calf Raises... 3 sets of 15 reps going up in weight. Then 3 sets to failure (about 15 to 10 reps). Finished with 1 set of 30 reps using different foot positions.
    Standing Leg Curls... 3 sets of 15 reps for each side going up in weight each set.
    Seated Leg Curls... 3 sets of 15 reps going up in weight. Then 10 sets to failure with 10 deep breaths between every set (15-6 reps). Finished with 1 final set rest paused to 30 reps.
    Glute Raise Machine... 4 sets of 15 reps for each side just focusing on the squeeze and not going that heavy.
    Hip Abductor Machine... 4 sets of 25 to 15 reps going up in weight. Then 5 sets of 10 reps with 5 deep breaths between each set.
    Leg Press... 4 sets of 20-15 reps going up in weight. Then 10 sets of 12 reps with super slow negatives and pauses at the bottom. I had 10 deep breaths between each set and the last 4-5 sets were bad
    Bulgarian db Split Lunges... 4 sets of 12 reps for each side.
    Walking db Lunges... 3 sets up and down the gym floor.
    Lex Extensions... 10 sets of 10 slow reps moving up in weight every set.
    Back and Leg Stretches. Then I used the rumble roller on my back and legs. I try to remain flexible so do the crab etc.

    Pre workout I had 3ml synthetine and 3ml syntheselen with my pre workout drink and 50mg avar. Post workout I put 100mcg LR3 in each quad. I decided to just test it out and see how I am with minimal carbs in my system. I will start dosing my LR3 pre workout from 2moro. 2moro should be chest and maybe bi-ceps and forearms.
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    Gonna dose my 70mg tren a, 50mg mast p and 1.25mg letro now. I just ate chicken and broccoli (actually my last 3 meals as I made a huge portion). I usually like to take a direct fat source (nuts) with my hormones/ai's but I am using much less fat now. The coconut oil used to cook the chicken in and 1g fish oil cap I will have now should suffice. I am going to leave my syntherol chest injects for 2moro pre workout as I will be training chest. I will also dose LR3 pre workout for the first time 2moro too. I should be fine without carbs but just incase I will add 25g dextrose in my aminos intra bottle.

    I am feeling good and wish I didn't have to sleep as otherwise I would just go to the gym now But my body definitely needs to recover after my leg workout. 2moro will be made up of meals consisting of white fish or turkey with either salad, broccoli, peppers, mushrooms, onions or a combination of a few. Plus 2 synthepure smoothies with the usual low carb but high nutrient foods.
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    I dosed 2.2ml in 2 spots in each pec pre workout today. I was worried they may feel tight but they felt incredible and I had a great workout. Even post injection my chest looked much fuller straightaway. I put 2.2ml about 1 inch above each nipple and in the middle of each upper pec. I also dosed 200mcg LR3 pre workout and decided to put 100mcg in the centre of each lower pec. The 0.1ml LR3 hurt more than the syntherol as the water I am using really stings. Today I dosed quite a lot of different things pre workout as I also done 3ml synthetine and 2.5ml syntheselen. In addition to 50mg avar (my daily dose) and I have now added 50mg adrol (I will run this for 10 days). Then come my pre workout mix of 2 scoops of The Curse and 1 scoop of Full as Fuck. All in all it probably took me about an hour just to get ready for the gym Today I also added 50g dextrose into my intra shake just to be safe due to my lr3 pre workout dose. My workout consisted of...

    Warm up with db's
    Incline Bench DB Press... about 5 sets going up in weight each set to warm up my chest. I always do this anyway but I did have the thought of the pre workout syntherol in my head too. My warm up sets consisted of 15 reps using a pronated, 45 degree and hammer grip for 5 reps each. Then 5 sets to failure using super slow negatives and stretching/pause at the bottom. I would have 15 deep breaths rest between each set and failure was at 12 to 6 reps for all my sets.
    Flat Bench DB Presses... 5 sets to failure with the same db's... that was around the same and in the 12-6 rep range.
    Cable Crossovers... a few warm up sets then 5 sets to failure at 15 reps. I would pick a weight I knew I would fail at before 15 reps and just keep rest pausing it until I got to 15 reps.
    Flat Bench DB Pullovers... warmed up for 2 sets then 3 sets to complete failure.
    Chest Dips... 6 sets to failure rotating 2 slightly different hand grips (3 sets for each).
    Back and Leg stretches.

    My legs are really sore from yesterday so I stretched them out postworkout today. They have hurt me all day so I delayed the gym until later on. I have a lot to do 2moro but if I am up early enough I think I will do 2 training sessions. Arms will definitely be one and maybe back for the other. If I just train once then maybe just arms and I will train twice the next day.

    I have developed a minor rash from the DNP which I hear is common. Not good but I will be stopping it soon so hopefully that disappears.

    My diet today has been basic (I had white fish that needed to be cooked)...

    White fish (spice mix) with 5 rice cakes
    White fish with 1 sweet potatoe
    Synthepure smoothie with 1 apple, strawberries, raspberries and asparagus.
    Train (30g amino and 50g dextrose shake)... I took 200mcg lr3 pre workout
    While fish with salad and long grain rice
    Chicken with peppers, onion and broccoli
    I will have the same as the above soon
    Pre bed maybe some turkey breast or cottage cheese.

    More carbs today but 2moro will mainly be chicken/turkey or white fish with broccoli or peppers and onions. My synthepure shakes will mainly have berries and rhubarb in. I may go crazy and have some rice cakes in one of my pre workout meals

    Earlier I shaved my upper body as I was curious what exactly was under all my fur (can't see my stomach properly). When I was first shaving I thought shit I am fatter than I thought But afterwards it's not too bad and I can work with it. My transformation has been more 6 weeks and the results are good. I am rushing things but I know if I do a few tricks I can look decent in 1 weeks time. Obviously if someone isn't lean enough they are not lean enough and it takes time and effort but I can do a few things to create big changes in 1 week. Although I need another 5 weeks or so to get in the condition I am truly aiming for.
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  44. #94
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    As I have previously mentioned I think I will need about 5 weeks to get into the condition I have planned in my head. I am leaning out so fast now and things are going great. I am looking very flat but I am pleased with how things are moving along. I almost don't want to stop but I will have to for the final pics in order to regain back the fullness I have lost. Each day more details are coming out though so I hope to continue like I have been recently. I woke up today and my waist literally felt empty and flat which is good as I ate plenty of times in the night. I need to be better with my stomach vacuums though so will make a conscious effort to start doing more.

    Pramipexole had me full of energy last night. I took it earlier but I was wide awake until 6am. As a result I didn't train twice today but I did destroy arms in a very long workout. I was extremely depleted so even my preworkout mix didn't give much of a pump and that was with training arms which usually get pumped after 5 reps of the 1st set. I was feeling good walking to the gym but pretty much as soon as I started training I had nothing. I was warming up with very light weight and out of breath and feeling weak but I pushed through. I felt better as the workout went on but it took a lot of effort to keep going. I don't usually train arms for long durations but I pushed it today...

    Cable Tri-cep Extension supersetted with Cable Bi-cep Curls... 8 sets of 20-8 reps of each going up in weight every set. Extremely slow negatives and squeezes and well if you read my log you know the rest
    Lying DB Tri-cep Extensions supersetted with Seated DB Curls... 3 sets of 15 reps for both.
    Overhead DB Tri-cep Extensions supersetted with Incline Bench DB Curls... 5 sets of 15 reps for tri-ceps and 5 sets fo 12 reps for bi-ceps.
    Lying DB Tri-cep lateral extensions supersetted with Seated DB Concentration Curls... 3 sets to failure for both.
    Close Grip Bench Press supersetted with Plate Hammer Curls... 4 sets of of 20-8 reps for each going up in weight each set (plate hammer curls closer to 20 reps most sets).
    Forearms pretty much a giant set consisting of approx 20 sets using a variety of movements and approx 50 to 10 reps. Exercises included DB wrist (and reverse wrist) curls on a bench, cable reverse wrist curls, barbell wrist curls (forwards and behind the back) and barbell reverse curls.
    Machine Ab Crunches... 5 sets of 20-15 reps.
    Standing Cable Rope Crunches... 5 sets fo 15 reps going up in weight every set.
    Back and Leg stretches and used the rumble roller for about 10 mins on both areas.

    I don't have loads of different foods in the fridge as I am dieting. But I threw everything together post workout today as I felt very depleted. I had sticky jasmine rice with prawns, yellow peppers, mushrooms and onions with a sticky mango and chilli sauce and side salad.



    Tonight I will do my syntherol chest shots and dose 70mg tren a and 50mg mast p with 1.25mg letro.

    My legs have been hurting a lot from the other day. Pretty much everywhere but especially my glutes and calves. Lunges always get me good 2moro I will see how I feel but definitely going to train back and maybe calves. If I train twice then maybe I will do back and rear delts early and hamstrings with calves later on
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    I will start carb loading in a few days. When I state carb load it won't be huge amounts but just a steady supply over a few days. As a result I can use the typical carbs I normally do (without the obvious fruit). Rice cakes will be one of the main ones I will utilize in that time just because I love them so much and they are easy/convenient. I plan to start at approx 400g carbs per day and I will likely up slightly through the days. In this time I will be utilizing high doses of synthetine as I know with the high carbs it will only add to my physique. Synthelator will be used before my final pics too
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    Just found this thread. Subbed. Get after it!
    Thanks Elvia1023 thanked for this post
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    Quote Originally Posted by TBJ9000 View Post
    Just found this thread. Subbed. Get after it!
    Thanks I am gonna really go for it over the next 2 months. I will post some updated pics on 30th June
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    My last DNP dose was yesterday so I am now off DNP. I was going to dose 1 cap early today but decided against it. I will be depleting over the next 2 days with very minimal carbs. I had to rush everything and I would have liked to have stayed on dnp for another week but I am extremely pleased with the results even after such a short time. It will still remain active for a few days and in that time some water retention should drop off. Although I am looking fairly dry right now and my vascularity is much higher than in previous weeks. I am very flat though so I will be utilizing a carb load and a few other things to regain muscle fullness in a few days time (some details listed in my previous post).

    Last night I was extremely tired. After the gym I cooked and cleaned etc. I was a bit late getting a shower and afterwards was falling asleep on my bed. As a result I figured just go to bed and not take anything and hopefully get some well needed rest. I was only asleep for 4 1/2 hours but I woke up feeling good. It's been 6 hours and I still feel decent. Obviously I need about 8 hours sleep per night but at least I am feeling ok. I have lots to do today and had planned to not go to the gym but I think I may go and do a depletion workout to assist things.

    Yesterday I trained back and rear delts and it was a struggle. I was exhausted but just pushed though. My strength was ok but at times just not there but I did try and still train at a fast pace. I done some seated cable rows and they are heavy in my gym but I can usually do about 12 good form reps with the full weight rack. I was struggling to get 10 reps with just a 1/3rd of the weight rack My full workout looked like...

    Standing Cable straight arm Pulldowns... 5 sets of 20-15 reps going up in weight every set.
    Standing Cable Face Pulls... 3 sets of 15 reps.
    Standing Cable High Rows... 3 sets of 15 reps.
    Machine Low Rows... 3 sets of 15 reps for each side going up in weight every set (went up to full weight rack).
    Seated behind the head Lat Pulldowns... 3 sets of 15 slow reps with light weight.
    Pull Ups supersetted with Lat Pulldowns (to the front)... 6 sets to failure for each. For the lat pulldowns I moved up in weight every set.
    Seated Cable Rows... 3 sets of 15 to 10 reps going up in weight every set.
    Rear Delt Raises using the Lateral Raise machine backwards... 3 sets of 15 reps.
    Incline Bench DB Rear Delt Flyes supersetted with Bent Over DB Rear Delt Flyes... 6 sets to failure for both. I rotated a pronated and hammer grip for each superset (3 sets for both grips).
    Standing Cable Rear Delt Flyes... 3 sets of 15 slow reps using rest pause method to get to 15 reps for the final 2 sets.
    Back and Leg Stretches

    Today should be shoulders, quads and calves
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    I finally received some supplements today so very happy. Just a few pre workout products and some aminos. They also sent me some samples including a sleep product so I will be trying that out tonight.



    My synthepure came too so I am made up. It really has made dieting so much easier. The natural flavour is perfect for fruit smoothies. No stomach issues ever with this stuff...

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    My sleeping was shocking the last few days. I should add I don't ever take painkillers or sleeping meds so it's not like I can just pop a pill to go to sleep. I have never had an issue getting to sleep when I wanted a part from the last few weeks. So friday night I got about 4 1/2 hours sleep and was up since 4am. Sat night I didn't go to bed at all. I was awake at 6:30am and was going to go to bed but my gf got up for work and was making noise so I figured I had loads to do so I just stayed up. I had to take frequent stimulants just to keep going. I now it isn't good but it was a one off and I am ok now and will hopefully get 8 hours sleep tonight. Yesterday I didn't let it effect my workout though...

    Warm up with db's
    Hammer Strengh Shoulder Press supersetted with DB Lateral Raises... 7 sets of 15-10 reps for both.
    Lateral Raise Machine supersetted with Barbell Upright Rows... 7 sets of 15 reps for both.
    Standing Cable Front Raises supersetted with Incline Barbell Press... 5 sets of 15-10 reps for both.
    Horizontal Leg Press Calf Presses... 5 sets of 15 reps going up in weight. Then 2 sets of 30 reps using 3 different foot positions (10 reps x3).
    Calf Extensions... 2 sets of 30 reps using 3 different foot positions.
    Leg Press Calf Presses... 2 sets of 30 reps using 3 different foot positions.
    Flat Bench DB Tibialis Raises... 1 set of 40 reps, 1 set of 30 reps and 1 set to failure of 37 reps going up in weight each set.
    Standing DB Calf Raises supersetted with standing calf raises off a step... 2 sets of 30 reps for both.
    Leg Extensions... 15 sets of 10 reps going up in weight every set with 10 secs rest between sets.
    Back and Leg stretches.

    The vascularity in my arms is looking great (I love the veiny look) and it's coming out in my legs/calves too. Diet was very restrictive apart from pre workout/morning (oats with lots of fruit) as I knew I would start carb loading the next day (today).
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