Getting Ripped with Synthetek

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

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

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.

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.

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.

Looking forward to some pics brutha

Iron-game said:

Looking forward to some pics brutha

Click to expand...

They are coming soon

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

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

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.

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.

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.

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.

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

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

Just found this thread. Subbed. Get after it!

TBJ9000 said:

Just found this thread. Subbed. Get after it!

Click to expand...

Thanks I am gonna really go for it over the next 2 months. I will post some updated pics on 30th June

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

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...

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).