1. #101
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    Today (yesterday now) I trained twice. In the morning I trained chest and in the evening tri-ceps. I also started carb loading today which was nice I had my usual meals but just added carbs to them. Although for a change for my first meal I had 4 whole eggs with bread (not been having many eggs recently). I had some bread with a chicken and broccoli meal, wild rice with a tuna meal, 50g dextrose in my intra shake (lr3 pre workout), oat cereal pre workout, sweet potatoe with a turkey meal and some pineapple after some of the previous meals too. My last meal was just chicken and I have also had a synthepure fruit smoothie and pre bed will be a tub of cottage cheese.

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

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

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

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

    Today I took 2.5ml synthetine 3 times so a total of 7.5ml in the day. Pre workout in the am I also took 3ml syntheselen. I also took 500mg metformin before 2 of my largest carb meals. Pre bed I will take 70mg tren a and 50mg mast p with 2ml synthergine. Water and sodium are both still very high but that is soon to change.
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  2. #102
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    I felt a bit off today which is strange as I had the most sleep I have had in a long time. Maybe adding in novolin-r and the subsequent drop in blood glucose was the reason for this. Although I did have more than enough carbs and timed them sensibly. Although even if that is the case I am very slin sensitive and my recent dnp usage probably even added to that. I dosed insulin twice today and I am fine this time round (dosed it about 2 hours ago). I dosed 10IU each time. The last time I have ate turkey breast and broccoli for 2 meals since dosing it. I have been consuming 3 rice cakes every 15 mins or so and I feel great. It's definitely helping me regain lost muscle fullness but I just have to be careful with food, water and sodium so to not overdo things. At the moment I am still having loads of water and going through 3x 1.5 litres of water and aminos per day plus water I get from drinking it straight and protein shakes, pre workouts etc. Sodium was very high but I have lowered it slightly now but still getting plenty.

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

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

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

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

    2moro I will probably train rear delts, calves and quads. I have suffered from hip issues the last 2 weeks so need to be careful. Sometimes when I walk it feels like my hip has almost come out of it's socket. I was sat down today for a few mins and when I stood up I couldn't barely walk and was in pain for 5 mins. So I know I need to be careful especially when I do abductor/adductor work and lunges etc. If I do any I will just keep things light especially whilst dieting and using high doses of letrozole etc.
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  3. #103
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    I ended up going to bed for a few hours. I am feeling a bit tired but really good so looking forward to the rest of the day. I started using tadalafil eod this week but it can give me headaches if I dose too much. I just added tabs from the site I get my accutane from and they are good but not as good as the liquid I usually take. The main reasons I use them is to keep my blood pressure down and bring out my vascularity.

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

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

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

    Tri-cep Cable Pushdowns supersetted with Standing Cable Bi-cep Curls... 7 sets of 20-12 reps for each going up in weight every set.
    Overhead Barbell Tri-cep Extensions supersetted with Standing Barbell Curls... 4 sets of 15 reps for each going up in weight every set.
    Heavy DB One Armed DB Curls... 4 sets of 8 to 4 reps for each arm.
    DB Hammer Curls... 3 sets of 20-10 reps going up in weight.
    Preacher EZ Bar Curls... 3 sets to failure (15-10 reps) with partials used at the end.
    Preacher DB Hammer Curls... 3 sets to failure with each arm with partials used at the end.
    Preacher Spider Curls... 3 sets of 15 reps.
    Concentration DB Curls... 2 sets of 12-10 reps with both arms.
    Reverse Curls... 3 sets of 15 reps going up in weight.
    Cable Wrist Curls... 3 sets of approx 20 reps.
    Flat Bench Wrist Curls using a tri-set of pronated, hammer and supinated grips. 2 tri-sets with approx 60 reps in each.
    Behind the back Barbell Wrist Curls... 3 sets of approx 15 reps.
    Cable Wrist Curls supersetted with Barbell Wrist Curls... 5 sets to failure for both (approx 20 reps for each most sets).
    Horizontal Leg Press Calf Presses... a few sets of approx 20 reps to warm up. Then 2 sets of 30 reps using 3 different foot positions for 10 reps each.
    Flat Bench DB Tibialis Raises... 1 set of 50 reps, 1 set of 40 reps and 1 set to failure (32 reps) going up in weight every set.
    Leg Presses Calf Presses... 2 sets of 30 reps using 3 different foot positions (10 reps each). Then about 6 sets of 20-10 reps going up in weight every set and really concentrating on the stretch at the bottom (holding it for at least 5 secs on every rep).
    45 Degree Calf Raises... 2 sets of 30 reps using 3 different foot positions (10 reps each). Then about 5 more sets going up in weight every time and really focusing on the stretch at the bottom. I would also stretch out my calves between every set.
    Back and Leg stretches.
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  4. #104
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    Today was a struggle and I was tired but I pushed through. My main protein sources were just turkey, cottage cheese and aminos today. I probably shouldn't be having dairy products but I still have small amounts of milk in the morning and the occasional tub of cottage cheese. Carbs have been mainly rice cakes but today I have also had pasta, sweet potatoe, pineapple, 1 banana, tomatoes and honey. Fat is pretty much minimal but I am still using oil to cook my meat in. Now if I ever wanted to get as lean as humanly possible all my meats would be grilled or boiled.

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

    Training today looked like...

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

    2nd

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

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

    Earlier I started shaving my body and will finish it off tomorrow. I will have my gf take pics tomorrow night
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  5. #105
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    Your workouts look great Elvia. Good stuff
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    I had my pics taken yesterday but it was a long day and I fell alseep so just posting them now. It was a frustrating day because I woke up and my stomach was flat and my abs popping (basically perfect for me) and I wanted to get my pics taken but my gf wouldn't get up. She knows it's important but she is bad when she is tired and was in work and well she didn't have time otherwise she would be late. I hadn't drank water since the day before and I had planned to stay at home and do a little carb load. But I had lots to do and had forgotten I said I would go around to see my gf's parents before they go away for 1 month. It was super hot and walking around with heavy bags after about 2 hours I was genuinely going to faint. I can push it but I knew I had to drink something so I bought a coconut water and sat on a bench for 20 mins. I started to spill over and get softer so had them taken very late and they could be a lot better but they are ok. After a few days break I will be carrying on losing bodyfat and getting shredded.

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













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  7. #107
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    I took a few photos last week (before the final pics) using my phone and my leg vascularity definitely shown up better on those. I will post up those pics but later mention my new plan of action and what I hope to achieve over the next 2 months.







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





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







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

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

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

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



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

    I hadn't injected anything for about 1 week but last night I dosed 30mg test p, 30mg tren a and 30mg mast p. I will be carrying on with that and not go higher. Afterwards I will cruise on 150mg test per week. I won't be using any orals for the next month either and just trying to get the results without too many harsh things. I know I am still on tren but 30mg is only a low amount. I was on so much stuff in the last month I just need a break from it all. My doses were not that high but I was on various orals etc. I will probably leave dnp for a few weeks but I may add it in at 250mg. I will restart my synthetine and syntheselen 2moro pre workout too. One of the first things I done when I got back was drink about 2.5ml synthergine. I have 2 vials of lr3 left so will add them in next week.
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    Yesterday was more of the same so no gym or pretty much anything. I didn't even take my aas. It's so rare I am sick in anyway but if I am I like to give my body a break from most things. I had bad stomach issues and a horrible migraine. I could have trained but there is no point when feeling like that and needing the toilet so much. I have been drinking lots of fluids and eating normal and I feel better now. This morning I was still bad but it has faded through the day. Just a slight migraine now but that should be gone by the morning. I actually tested my stomach in a sense for dinner when I had a steak, coconut rice and vegetables. That was a big meal plus included coconut and a fair amount of olive oil but I was fine so I am happy.

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

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

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

    My plan for the next 6 weeks is to obviously get leaner. I will train every body part hard as usual but I am also going to really push the volume/frequency for calves. It's been some time since I done that so they should respond well... especially if I put some syntherol in them too. I will be training them everyday I go to the gym so probably 6-7 times per week.
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    I start my diet again 2moro but over the last few days I have been eating fairly good with the odd treat. Here are a few things I have ate in the last 2 days.

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



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



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



    A treat as I was feeling so bad ...

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

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

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

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

    I have decided I will do a push, pull and legs routine for... well could be 2 weeks or 2 months. I tend to not have set routines but will follow this but change the exercises when I feel like. I have no set number of days but I am thinking 6 days per week so each body part gets trained twice. Calves will be trained about 5-6 days per week.
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    Quote Originally Posted by Elvia1023 View Post
    My trip to see my family was great but I did eat far too much. That's fine as it was planned but doing that after dieting has come back to haunt me. I pretty much spent today on the toilet It's 1am now and I seem to be better so that's a good sign. Therefore I will start training 2moro now as today wasn't possible I am never sick but after what I ate over the last few days it's no surprise. I had 2 big meals per day of 1.5-6k calories each plus big bowls of cereal in between and 2 litres of pure orange juice everyday. Actually I will include some pics of some of my meals. I ordered Dominos the night I arrived and had just over 1 large pizaa, loads of chicken (more than in the pic) then for dessert a full tub of Ben and Jerry's and chocolate chip cookies...





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







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

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

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

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



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

    I hadn't injected anything for about 1 week but last night I dosed 30mg test p, 30mg tren a and 30mg mast p. I will be carrying on with that and not go higher. Afterwards I will cruise on 150mg test per week. I won't be using any orals for the next month either and just trying to get the results without too many harsh things. I know I am still on tren but 30mg is only a low amount. I was on so much stuff in the last month I just need a break from it all. My doses were not that high but I was on various orals etc. I will probably leave dnp for a few weeks but I may add it in at 250mg. I will restart my synthetine and syntheselen 2moro pre workout too. One of the first things I done when I got back was drink about 2.5ml synthergine. I have 2 vials of lr3 left so will add them in next week.
    Oh my god this looks amazing. I let loose yesterday and killed some lamb korma with two pieces of naan and then ate a pint of cookie dough from Ben and Jerrys... Totally worth it.
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    Quote Originally Posted by TBJ9000 View Post
    Oh my god this looks amazing. I let loose yesterday and killed some lamb korma with two pieces of naan and then ate a pint of cookie dough from Ben and Jerrys... Totally worth it.
    The food I didn't take pics of were even better. I did overdo things though and I definitely paid for it Looking back I would have not had a few of the meals. Although I plan to have a cheat meal in a week or 2 of Ben and Jerrys
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    Synthergine was amazing for me on the various oral aas and accutane I was on. But since coming off all the oral aas and lowering my doses my appetite has come back much more and I am feeling great. I am using 90mg aas ed but only dosed eod since restarting but I will make sure that is ed from now on. I am back on a good path after just over a weeks break from everything.

    Everything I am on now just gives me benefits without effecting my energy levels too much. Although I will start eating less now as my daily calories are too high for my goals so they need to come down. Everything will be more balanced now in regards to consuming more carbs than before. As a result protein and fats have been lowered slightly. Nothing is exact with me but I just eat less most meals so instead of 60g protein from chicken I have about 50g plus I am not having any peanut butter now. One of my simple methods of adding in carbs is if my meals are just lean protein with veg I add in 5 rice cakes so about 30g carbs. Protein is still around approx 300g per day not counting the 30g aminos (20g leucine) I will be drinking through every day.
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    I really struggled today to get ready for the gym. I think it's mainly because for once I actually overslept. I felt a bit crap and didn't feel like going. I done the usual when I feel like that and watched bodybuilding videos on you-tube. Weirdly it took a while but once I was ready I felt great. I dosed 1 serving of Enter with Purpose (pre workout) with 1 serving of full as fuck. The EWP is an amazing pre workout and within 10 mins I felt amazing and got to the gym ready to focused and ready to train hard. I mainly stuck to machines today but it felt great. My workout consisted of...

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

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

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

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

    I think I must have drank about 30ml synthergine in the last 4 days. I felt like I needed it and I am feeling great for it. That dose is definitely not needed but I felt like my body needed it's liver boosting effects I will go back down to 4ml per day from now on.
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    On Thursday I trained legs with my gf. As a result it was never going to be the most intense workout ever as I had to show her how to do everything. But it was ideal as it was the first time training them properly after my break plus my hip has been hurting. I did push it quite hard during certain movements though. My workout consisted of...

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

    I was made up as I done smith squats for the first time in ages. My lower back is messed up so it was great for me. I only went up to 1 plate a side and kept the reps very slow with constant tension. I will work up the weight over time but I am mainly going to concentrate on higher and slow reps and time under tension as I know how bad my back is.
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    I have mainly been eating very clean foods. But around training recently I have been enjoying more calories. But that will change slightly from now on.

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



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



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



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

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

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

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

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

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

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

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

    Not being on all the orals and taking daily synthergine is making me feel great. Time to dose 3ml synthetine and 2ml syntheselen and take a preworkout and head to the gym. Intra I just have about 30g aminos and no carbs as my lr3 is post workout now.
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    Training today was amazing and I am enjoying the gym everytime I go. My pre workout mix is really adding to everything in the gym. I am looking fuller by the day but that will change shortly as I lower overall calories. I trained back, bi-ceps, forearms and abs and it looked like...

    Cable Pulldowns... 5 sets of 15-12 reps going up in weight every set.
    Standing Cable Rows using different heights (high and medium rows)... 4 sets of approx 15 reps.
    Cable Low Rows... 4 sets of 15 reps going up in weight every set.
    Hammer Strength Row... 3 sets of 15-12 reps for both arms.
    Pull Ups supersetted with Lat Pulldowns (to the front)... 5 sets to failure for both.
    Lat Pulldowns to the back... 3 sets of 20 slow reps (never go heavy with these).
    Seated Cable Rows... 4 sets of 15 reps going up in weight every set.
    Deadlifts/Back Extension using the Cable Row... 4 sets of 15-10 reps going up in weight.
    Lower Back Extensions... 4 sets of 25 reps with pretty much no rest (light weight).
    Standing Cable Bi-cep Curls... done these one arm at a time and both arms together. Total of about 12 sets of 15-10 reps and squeezing on every rep.
    One Arm Cable Curl using Cable Row Machine... 3 sets to failure (15 to 7 reps) for both arms.
    Barbell Curl... 2 sets of 20 reps.
    Rope Hammer Curls... 2 sets to failure.
    DB Hammer Curls... 2 sets to failure.
    Bi-Cep Curl Machine... 2 sets to failure.
    Barbell Wrist Curls supersetted with Plate Hammer Curls... 7 sets of approx 20 wrist curls and approx 15 plate curls.
    Tri-set of Cable Wrist Curls, Behind the back Barbell Curls and Reverse Curls... 3 sets to failure for all.
    Abs on the mat for about 10 mins.
    Hanging Knee Raises... 4 sets to failure.
    Back and Leg stretches.

    Post workout I had shrimp with basmati rice then I went out for the day. Ended up in a restaurant were I got chicken and potatoes with gravy sauce and a side salad.

    2moro will be legs and I look forward to it. I am thinking lots of smith squats and walking lunges
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    On Monday I trained legs and really pushed it. So much that it's just turned Thursday and I am still struggling to stand up from a seated position They feel great and my knees are healthy but just completely destroyed.

    I started with calves and done some high rep stuff. But mainly heavy weight with a min of 5 seconds hold at the bottom stretched position then a quick positive but as high as possible squeezing at the top. I would finish some sets with some quick pump reps at the end. I used the horizontal leg press for calf raises, 45 degree calf raise, db tibialis raises and leg press calf presses.

    They have a great hammer strength glute raise machine in the gym I went to so I made use of that. I went up a plate every set and finished really heavy for a set of about 10 full rom reps. Then some seated leg curls using full rom and partial reps.

    For quads I done some leg extensions but the main movement was the horizontal leg press. I wanted to use smith squats but both smith machines were taken up. I couldn't be bothered working in and it was the last 30 mins of the gyms opening hours by this point. It worked out great as I can destroy myself on the horizontal leg press without fear of injury. We all know squats are obviously superior but fact is I feel it all in my quads using hoz leg press and they are safe for me so I will be pushing it more and more on there in the future. I must have done about 15 sets and the last 7 or so were with most of the weight rack and going really slow on the negative and pausing at the bottom. Most sets I had my feet close together and in the middle to focus on the quad sweep without hitting my knees too much. The machine is also in the far corner of the room and I can lose myself and just go for it. Literally done it till I was shaking on the floor. My quads are still sore to touch but feel great. Before my back and leg stretches I actually attempted some bodyweight walking lunges on the way to the mats and well they didn't end up too good
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    Today I had a severe allergic reaction and had to go to the emergency medical centre so it was a fun day My eyelids swelled up really bad and I am covered in rashes all over my body. They gave me a shot of prednisolone, anti histamine tablets and some eye drops. Luckily my eyes seems to be 90% better but they still look a bit weird (mainly the left one). Bad timing as I go away 2moro I was feeling a bit crap but decided to go the gym as I needed the boost. I am glad I did but trust me to go looking like an alien when the 2 prettiest girls in the gym ask me for advice whilst they are doing stiff leg deadlifts

    I took 3ml synthetine, 1 serving of EWP and 1 serving as full as fuck and I was ready to go. Today was chest, shoulders and tri-ceps in that order. I had planned to do incline smith presses but those 2 girls were doing squats, vertical leg press, stiff leg deadlifts etc all in the smith so I decided to leave it. My workout looked like...

    Warm up with db's
    Decline Barbell Presses... 4 sets of 20-15 reps going up in weight every set.
    Machine Hammer Grip Chest Press... 6 sets (last 3 to failure) of 20-8 reps going up in weight every set.
    DB Pullovers... 4 sets of 15-12 reps (last 2 to failure)
    Chest Dips... 2 sets to failure.
    Leaning Cable Lateral Raises... 2 sets of 15 reps with each arms.
    Smith Shoulder Presses... about 8 sets of 20-4 reps going up in weight. The last set was a drop set with 3 drops (approx 4, 7, 12 and 9 reps). For the middle 4 sets I supersetted with some plate front raises for 15-8 reps.
    Seated DB Lateral Raises... 6 sets of 10 slow reps (with holds at the top) with 5 secs rest between sets... the last 2 sets I rest paused to get to 10 reps.
    Machine Tri-Cep Extensions... 2 sets of 40 and 30 reps going up in weight.
    Standing Rope Tri-Cep Extensions... 2 sets of 15 reps.
    Standing One Armed Underhand Tri-cep Extensions... 2 sets of 15 reps with each arm. Then I supersetted 2 sets with Standing One Armed Tri-cep Extensions... both for 12 reps.
    Standing Overhead Cable Tri-cep Extensions... 1 set of 15 slow reps.
    Close Grip Bench Press... 3 sets of 10 reps going up in weight.
    Standing Overhead Barbell Extensions... 2 sets of 15 reps.
    Tri-cep Dips... 1 set to failure.
    Assisted Dip machine pad tri-cep pushdowns... 3 sets to failure.
    Hanging Knee Raises... 5 set to failure.
    Back and leg stretches for about 10 mins.

    I am going away for 4 days so won't update until I am back. My hotel has a gym so I will be training every day
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    Quote Originally Posted by Elvia1023 View Post
    Today I had a severe allergic reaction and had to go to the emergency medical centre so it was a fun day My eyelids swelled up really bad and I am covered in rashes all over my body. They gave me a shot of prednisolone, anti histamine tablets and some eye drops. Luckily my eyes seems to be 90% better but they still look a bit weird (mainly the left one). Bad timing as I go away 2moro I was feeling a bit crap but decided to go the gym as I needed the boost. I am glad I did but trust me to go looking like an alien when the 2 prettiest girls in the gym ask me for advice whilst they are doing stiff leg deadlifts

    I took 3ml synthetine, 1 serving of EWP and 1 serving as full as fuck and I was ready to go. Today was chest, shoulders and tri-ceps in that order. I had planned to do incline smith presses but those 2 girls were doing squats, vertical leg press, stiff leg deadlifts etc all in the smith so I decided to leave it. My workout looked like...

    Warm up with db's
    Decline Barbell Presses... 4 sets of 20-15 reps going up in weight every set.
    Machine Hammer Grip Chest Press... 6 sets (last 3 to failure) of 20-8 reps going up in weight every set.
    DB Pullovers... 4 sets of 15-12 reps (last 2 to failure)
    Chest Dips... 2 sets to failure.
    Leaning Cable Lateral Raises... 2 sets of 15 reps with each arms.
    Smith Shoulder Presses... about 8 sets of 20-4 reps going up in weight. The last set was a drop set with 3 drops (approx 4, 7, 12 and 9 reps). For the middle 4 sets I supersetted with some plate front raises for 15-8 reps.
    Seated DB Lateral Raises... 6 sets of 10 slow reps (with holds at the top) with 5 secs rest between sets... the last 2 sets I rest paused to get to 10 reps.
    Machine Tri-Cep Extensions... 2 sets of 40 and 30 reps going up in weight.
    Standing Rope Tri-Cep Extensions... 2 sets of 15 reps.
    Standing One Armed Underhand Tri-cep Extensions... 2 sets of 15 reps with each arm. Then I supersetted 2 sets with Standing One Armed Tri-cep Extensions... both for 12 reps.
    Standing Overhead Cable Tri-cep Extensions... 1 set of 15 slow reps.
    Close Grip Bench Press... 3 sets of 10 reps going up in weight.
    Standing Overhead Barbell Extensions... 2 sets of 15 reps.
    Tri-cep Dips... 1 set to failure.
    Assisted Dip machine pad tri-cep pushdowns... 3 sets to failure.
    Hanging Knee Raises... 5 set to failure.
    Back and leg stretches for about 10 mins.

    I am going away for 4 days so won't update until I am back. My hotel has a gym so I will be training every day
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    Quote Originally Posted by Iron-game View Post
    Another vacation with your hottie? Tough life bru
    Yes we went to Rome... it was amazing. I will post some pics when I can

    - - - Updated - - -

    I am back from my trip and things are good. The hotel I stayed at were refurbishing their gym but created another smaller one in a carpeted room. Not ideal but it had everything I needed and I trained everyday apart from 1. I actually trained really hard and for 2 hours most days. Due to the rashes on my body I stayed out of the sun early on so just trained during that time. My skin was back to normal after a few days so I spent more time in the sun then. I will post some pics of my trip when I can.

    Whilst away I ate what I wanted and lots of ice cream in the day. The hotel was extremely expensive so for the included breakfast I pretty much loaded up. I would have even if the hotel was cheap (always eat a lot for breakfast when away) but the prices were enough of a reason to make sure I got lots of calories in early on. They wanted 15 Euro ($15) for a fruit juice at other times For breakfast I would have kiwi, carrot, orange, melon etc juices The meals weren't too bad ($25-40) but we mainly ate at the pool bar. I have only just found out the hotel has a 3 michelin star restaurant. I would have visited once just to try it but I can imagine that would have cost a fortune.

    I am back on my diet now which will be a mod-high protein, mod carb and low fat diet. I think I look best on this type of diet. I can eat more due to the lower fats too. I tend to look fuller and more vascular eating this way compared to low carbs and more fats. I still have some fats such whole eggs, coconut oil, olive oil and chia seeds but they will be lowered over time. I will also cycle carbs over time throwing in a few lower days. For the next few weeks most of my meals will be lean protein, rice (brown, jasmine or coconut) and vegetables. Fruit will be in some meals instead of rice or rice cakes. I have been eating a small watermelon everyday since I have been back. I also have berries and pineapple or apples in my synthepure smoothies.

    My aas was 30mg test p, 30mg tren a and 30mg mast p ed but I never injected for just over a week. I could feel the drop a lot after about 5 days. I was tempted to carry on off all aas but as I want to progress it would literally be like pissing into a huge fire... pointless After I have done what I set out to do I will have a complete break for about 2 months before I bulk up in winter.

    Today I am feeling low in energy and just not up for the gym. But I haven't been for the last 2 days. I am not overtrained I think it is just my hormones and just feeling a bit crap. I am going to get ready now and take my pre workout and head to the gym. I know for a fact after training I will feel amazing. Have a good day everyone
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    Yesterday I trained legs and had a great workout. I couldn't be bothered beforehand but I knew once I started I would be gtg. I felt amazing after training... literally couldn't have felt better. I done smith squats again but truth be told was scared to go heavy. I have injured my lower back about 10 times and I said I would never squat again. I went up to 3 x 10kg plates a side and it felt very light but I know I am asking for trouble if I start going heavy. Form is perfect and I make sure not to go below parallel with a slight pause at the bottom and not locking out at the time so there is constant tension. Even with the controlled reps 30kg a side is too light for me. I may just stick to other movements were I can push the weight more without fear of injuring myself. Although even light weight squats are better than no squats so I will keep them in and see how things go. My workout looked like...

    Lex Extensions... a few very light sets to warm up the knees.
    Leg Press Calf Presses... 8 sets of approx 15 reps going up (and back down) in weight with a min of 5 secs hold at the bottom stretched position on every rep. Then 2 sets of 30 reps using different foot positions. Plus calf stretches between every set.
    Horizontal Leg Press Calf Raises... 2 sets to failure with 120kg using slow and controlled reps and stretching on the bottom and squeezing on the top. I finished each set with some fast reps to get that extra burn.
    Hip Adductor... 5 sets of 20-15 reps using minimal rest in between sets.
    Standing Leg Curls using the Leg Extension Machine... 4 sets of 20-12 reps for both legs.
    Seated Leg Curls supersetted with 20kg plate Stiff Leg Deadlifts... 7 sets of both. The leg curls started at about 15 reps and finished on 4 reps (full weight rack). The SLD's sets were approx 20-15 slow and controlled reps each.
    Smith Squats... 7 sets of 20-15 reps using light weight and just concentrating on form.
    Leg Press... 7 sets of 20-10 reps going up in weight. I stuck at 5 plates a side but would only rest for 10 secs between sets. The last few sets really took it out of me.
    Split Squats... 2 sets to failure for both legs.
    Back and Leg Stretches.

    I am rushing now as going to meet my mate for a coffee then go to the gym afterwards to train chest shoulders and tri-ceps. Pre workout today I will take 1 scoop of Savage Roar with 1 scoop of Gamma Ray and 3ml synthetine
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    On Friday I trained chest, shoulders and triceps. I had an hour but literally managed to fit in about 2 hours of lifting in that time I was non stop and got there with the thought of just go for it and lift as heavy as possible. I started with some machine hammer strength chest press using narrow, middle and wide grips. I then used a decline barbell press but my strength was way down. I don't have a spotter but usually can go to 3 1/2 plates but I only managed 2 1/2 and that was a big struggle. I ended with a drop set with just 1 drop to 1 plate and repped it out (pausing it on my chest for the last few reps as I had failed). Next was incline smith presses to hit shoulders and chest. Again as heavy as possible and I remember faling on about 4 reps so I was pushing the weight. Then was some heavy upright rows and lateral raises using cables and finishing with a machine. Tri-ceps was a bit of everything using barbells, db's and cables.

    On Sat I trained back by itself. I usually train back with bi-ceps and forearms and some abs but as I only had just over an hour I decided in the middle of training to separate them. I really wanted to push back so I figured do the rest in their own day so I can really focus on them. Another reason for that was the fact my legs are destroyed and need more time so another day extra is only a good thing. I have literally been walking like a pengium the last 2 days It's mainly just my inner thighs... worst they have ever been.

    I started my back training with rear delts in the form of incline bench rear delt raises and bent over (sat down) rear delt raises. Just set after set of approx 15-10 reps with next to no rest. I would rotate a pronated with a hammer grip between sets. Literally 15-20 sets just really pushing it with only 12kg db's. Then a few sets of standing cable rear delt flyes for approx 10 reps. Afterwards I moved over to straight arm cable pushdowns for about 5 sets of 20-10 reps. I ended up going really heavy on those and really squeezing my lats on every rep. Then I supersetted lat pulldowns (to he front) with assisted pull-ups. I done about 5 sets to failure for both. I then done about 4 sets of lat pulldowns (to the back) going up in weight every set. I never done these for many years but I really enjoy the feel so will progress in weight/reps slowly over time. Right now I keep all my reps slow and controlled and don't go too heavy. Next was some low lat rows and then shrugs using the hammer strength shoulder press. I put the seat on the lowest setting and stand on it and go really heavy. These are great as my lower back feels safer. I went up to 5 plates a side this time. I finished with some wide grip seated cable rows for high reps.

    I have slightly injured my trap but nothing major. It is the same place every single time... right middle/upper trap. It's fine but hurts when I look upwards and my neck rom is effected. I think it was the heavy shrugs and really pushing it and must have just tweaked something.

    The next day (today) I trained bi-ceps, forearms, abs and calves. Again I really pushed it just doing set after set. Bi-ceps started lighter but I progressed in weight through the session. I done some heavy weight db curls just using partial (top half) range of motion. I use more cables for arms now and they have only benefitted from that. Forearms was a mix of cable wrist curls, behind the back barbell curls and reverse curls. For bi-ceps and forearms I also threw in a mix of hammer curls using a 20kg plate, rope and db's. For abs I starte don the mat and then used machine twists and crunches. I finished with 5 sets to failure of hanging knee raises. Calves were heavy calf extenions really focusing on the stretch at the bottom. The same for leg press calf presses. I allow the sled to come down and really stretch my calves out at the bottom then a quick postive to full extension. I went up to 5 plates a side so nothing too heavy but enough to reall struggle with the forced stretching under tension.

    2moro is a national holiday so the gym should be shut all day. I only just found that out so looks like my legs will get an extra days rest anyway. My routine is 3 days but I will pretty much rest when I feel I need to. Originally I figured 3 days on 1 off but if I feel good I will train everyday. The same applies if I need 2 days rest I take it but for the next 6 weeks I doubt I will have many days off.
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  28. #128
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    Earlier (yesterday now) I trained legs. My lower back was feeling really tight which is annoying. It's been a while since it has felt like that. I thought about swopping to chest but figured just train legs. Usually moving about and training loosens me up. I have had 3 days break so I really wanted to train so nothing was going to stop me.

    Calves went great and I pushed it super hard with calf extensions and leg press calf presses. I have been focusing on the stretch at the bottom and usually hold that for 3-10 secs.

    Hams were fine but my back started feeling tighter. I had planned to go heavy on leg curls but changed to lighter weight and higher reps. I stopped hams early as my back wasn't feeling right. It had stiffened up a lot by this point.

    Quads went great and my back didn't feel in danger in anyway. I kept the main movement to horizontal leg press as my back is supported and I feel safe doing those. Plus they hit my legs (and quads) really good. The machine was missing a seat but had the back rest so that made it uncomfortable but I still pushed it hard. I keep constant tension so make sure not to lock out at the top. At the bottom I pause for 1 second and slowly move up. My quads were burning, pumped and destroyed after this. I ended quads with some moderate weight leg extensions just to add to the pump. I didn't want to push things too much or do anything movements such as squats or lunges but I will next time.

    I finished with some leg and back stretches and used a foam roller on my back and legs. My lower back has been super stiff since so I took some ibuprofen post workout. I don't take these much at all but I definitely needed them this time. It's been a while and my back still isn't feeling right but is a lot better. I didn't feel like sleeping so I am still up at 6am and may even go the gym. I know I haven't recovered but just this once. Although I am starting to feel tired and don't have to be up 2moro so I may still go to bed and get about 6 hours.

    My diet has been great but I have been in 2 minds. I am having more carbs and much less fat and that will stay the same. But I will be lowering carbs on non training days from now on. Right now and for the forseeable future all my meals will consist of lean protein (chicken, turkey or white fish), rice (brown, jasmine or rice cakes) and vegetables (broccoli, spinach, mushrooms or onions). All the veg I use are low calories and are not used every meal... sometimes just meat and rice. I also have beef at times but they are very lean 1 min steak slices. Literally for 100g you have 2.5g fat so per serving about 5g fat so not a lot. I tend to have steak 90 mins pre workout and I like that approach. For that meal I will go with sweet potatoes but today I had 4 weetabix after the steak. For breakfast I will have weetabix and a protein shake or lean protein and rice. Then there are also my synthepure smoothies but they will mainly be kept to just berries with spinach. I am not having much fruit now but do have green beans, tomatoes, and peppers (yes all 3 are fruit ). I will occasionally add in some other fruits but not very often. So my diet will be pretty much regimented for the first time in my life.

    I have had a little break from syntheselen but will be adding it back in soon. Synthetine I have been dosing mainly pre workout but I will up that soon. Synthergine I take every day and love the stuff. Syntherol a break too but I have plans for that

    Hormones are 30mg test p, 30mg tren a and 30mg mast p everyday but I may add in some desma winny amps and tbol in the near future
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    I ended up sleeping and feel decent. My lower back is really tight but I will be fine training chest, shoulders and tri-ceps. I am eating all the same meals so everything is regimented in a sense but I have freedom when to have those meals. Meaning for breakfast I just had a synthepure smoothie today made with 1 apple and various berries with water. All the rest of my meals today will be chicken/turkey/white fish with rice/rice cakes/vegetables/salad. Although for pre workout I will have 1 min steak (very lean) with 4 weetabix or one large sweet potatoe. Right now I am going to go food shopping and stock up on loads of meat. All the meat I eat is straight from the fridge but going to start stocking up and storing it so I have a supply. My local supermarket has 50% off 1kg bags of frozen white fish so I am going to stock up on that. Trust me over here it is worth getting those offers as food is probably at least 3 times the price of the US.
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    Things are good. I still have issues with my upper and lower back but they are much better. Today I had a rest day but will be training back, bi-ceps and forearms 2moro. I haven't done incline bench smith rows in a while so I will hit them hard.

    Yesterday I trained chest, shoulders and tri-ceps. I travelled further to go to a gym open later. My pre workout meal was steak, mushrooms and rice and before leaving I took 2ml synthetine. On the way to the gym I had just over 1 scoop of Carnage Rage and the same of Gamma Ray. My workout consisted of...

    Hammer Strength Seated Chest Press... about 10 sets of 20-6 reps going up in weight most sets. I started with 10kg a side and moved up by 10kg every set. I got up to 4 1/2 plates a side which I struggled with for 6 or 7 reps. I changed from a narrow to a middle grip for different sets and for many even mid set so would do approx 10-5 reps of each. No more than 1 min rest in between the heavier sets. I finished with a big drop set using different grips each drop (about 5 drops).
    Chest Dips... 4 sets of approx 25-15 reps. I would start with a 20kg db then drop it and carry on with bodyweight.
    DB Pullovers... 4 sets of 15-12 reps. The last set rest paused till I got 12 reps (42kg db). Every rep is slow and controlled.
    Incline Barbell Press... warmed up then 5 sets to failure.
    Shrugs using the Cable Row Machine... 5 sets of approx 15 reps going up in weight.
    Front Raises using the Cable Row Machine... 5 sets to failure.
    Standing behind the head Barbell Presses... just used the bar and went really slow and done high reps just to finish off.
    Tri-ceps was just a complete mix of exercises rotating and just going crazy. Set after set mainly with lighter-moderate weight. Probably done 20 sets in about 10 mins.
    Back Stretches.

    Diet today was completely to plan like every other day will be. I still have whole milk with weetabix in the morning which is not ideal but I keep it to that one time. I have drank milk in large amounts all my life so 1 serving is nothing for me. Everything else has been pretty boring and very clean. My last 3 meals have been chicken and rice (one done with mushrooms and onions). I have had some salad with meals (tiny amount of avocado in but haven't had much fat besides that). I have fish oil caps I use but will be receiving Animal Omega soon so will add that in.

    I definitely need to fill this log with some excitement so I may start something new
    Last edited by Elvia1023; 08-05-2016 at 08:51 PM.
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    I ended up training my gf yesterday. She is a bit hopeless so I have to go through everything and watch her closely as she keeps forgetting the correct form. It meant I didn't have time to fit in bi-ceps or forearms. I did train abs and back though with her. I actually taught her how to do help with assisted reps for me so she might actually come in handy in the future Well she would have forgotten everything I told her about 2 mins after training but I will show her again. I had about 20 mins to myself at the end so that's when I really pushed it and made sure my workout ended great.

    Today I will finish off and train rear delts, bi-cep and forearms and will probably add a little tri-ceps too. I should be joining a new gym when my current contract ends. I just walked into one I never knew existed by me. It's hidden away and not listed on their website so I am going to train for free later. It's pretty much identical to my old gym but does have a tri-cep dip machine but no calf extension. Literally the equipment is the same brand and they both have all of the same a part from those 2 pieces. It's a different atmosphere and currently half the price so it makes sense. It will be that one or another new gym.

    Switzerland is very expensive in general but sports/health supplements are on a different level. They sell sports supplements in most pharmacies and in most for a 900g-1.8g protein you pay $60-150. My gym has 900g protein for $46 so a lot better but still not cheap. Amino acids products are about double the price compared to the UK. There is Migros Sport and that is slightly better but still extrememly expensive.

    My gf is having issues with her hair and wanted something asap. I went in and asked if they have sea kelp and a multi vitamin geared towards hair. No sea kelp and the hair multi-vitamin was $96 The smaller one was $48 but they had none in stock. Biotin was $95 These are literally a fraction of the cost in the UK and even more cheaper in the US. I looked around for a standard multi vitamin/mineral looking for all the vitamins and a fairly high dose of vitamin c, zinc and iodine etc. I found one and for 50 days supply it was $40 so expensive but not too bad.

    Anyway I have animal pak on the way but tried my gf's new multi vitamin. All I have been using is a cheap low dosed one you put in water. I took 2 caps (1 serving) pre bed as that's my fav time to dose them. Plus they have an ok amount of zinc and magnesium etc. I have been meaning to get a zma product but even this had me sleeping so much better. I woke up with my head practically stuck to the pillow and felt like I had hibernated over winter. My hands felt like I had taken 5IU HGH pre bed too

    I just put in an order for some aas to add in (tbol, winny, proviron etc). Just a few bits and nothing high. Afterwards I will come off everything for a break then hit it hard in the winter.
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    I am feeling great. I finally managed to get my gym membership cancelled even though they were trying to make me pay for another 3 months. It runs out in a few weeks then I will join a new gym. Yesterday I trained legs and today chest and shoulders.

    Legs was without direct hamstring work as I trained them the day before. My workout looked like...

    Leg Extensions... warm up my knees a little with tiny weights.
    Calf Raises on Horizontal Leg Press... about 6 sets of 30 to 10 reps going up in weight and holding at the bottom.
    Leg Press Calf Presses... at least 10 sets... 5 sec paused stretch on the negative and as high as possible on the positive. These were all about the stretch on the bottom and really making it burn. Heavy weight and about 10 reps per set then some partials to finish off. For the final 2 sets I held at the bottom for as long as possible
    Hammer Strength Glute Raise... started at 1 plate and moved up by 1 each set till I had 7 plates (the most you can fit)... super intense and I really like this machine.
    Hip Adductor... 5 sets of 20-15 reps going up to full weight rack. Then about 4 sets to beyond failure using assisted reps (using my arms).
    Horizontal Leg Press... about 8 sets of 20 to 10 reps going up in weight. I keep constant tension so don't lock out and pause at the bottom. Most sets were done using a close and fairly low stance to focus on the quads (outer sweep).
    Leg Extenions... about 8 sets of 20 to 10 reps going up in weight. I haven't been going heavy on these for awhile but went up to the full weight rack. Lots of fast paced sets with minimal rest. Ended with a mammoth drop set with about 5 drops in.


    Today was chest and shoulders and I decided to leave out direct tri-cep work.

    Warm Up with db's.
    Flat Smith Underhand Grip Presses supersetted with Overhand. 7 sets of 15 to 8 reps for each grip going up in weight each set.
    Incline DB Presses... 4 sets of 15 to 10 reps going up in weight. I keep the weight controlled with a slow negative and pause on the bottom.
    Machine Flyes... 3 sets of approx 15 reps going up in weight.
    One Arm Cable Flyes... done these one arm at a time as the station was taken... great feel and I can really wrap my arm around to get a full stretch on the chest. 3 sets for each side going up in weight each set.
    DB Pullovers... 4 sets of 12 reps using rest pause method to finish the final 2 sets. As I were doing these I asked the guy doing incline bench cable flyes if I could cut in and done 2 sets (supersetted with these pullovers).
    Standing Cable Front Raises... 4 sets of 15 to 10 reps going up in weight. I supersetted these with standing barbell shoulder presses. I just used the bar only and done 20 slow reps. The last set of front raises was a drop set with 2 drops.
    Standing behind the head Barbell Shoulder Press supersetted with to the front... 14 sets total (7 for each). I really pushed it with these and started at about 12 reps for each but the last few sets were closeer to about 5 reps.
    DB Lateral Raises... 4 sets of 15 to 10 reps going up in weight.
    Leaning Cable Lateral Raise... 1 drop set with 4 drops for each side.
    Back Stetches.

    2 great days of training and 2moro it should be back, bi-ceps and forearms.
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    Generally I am still try to do my 3 sets days of...

    Chest, Shoulders, Tri-Ceps
    Back, Bi-ceps, Forearms
    Calves, Hams, Quads

    Although sometimes I may change things around. It's usually if I want to really concentrate on certain body parts I will do a 4th day of the smaller parts I missed out. Yesterday mainly due to time I decided to concentrate on back with rear delts. Therefore today I trained traps, tri-ceps, bi-ceps and forearms.

    My back workout was great and I really pushed it. I utilized different techniques to target different areas of the back but with the same movements. Examples of this are rows pulling back with my elbows tucked in and to my waist then rotating with rows pulling back with my elbows flared out and higher up my body. I also performed one armed lat pulldown to the front of my body then towards the back and really focusing on tucking my elbows into my side. I would also hold my lat with the other hand to really help with the mind muscle connection with my lats as I struggle with that. I finished with hammer strength machine rows supersetting middle, wide and close grips. Just a brutal and intense workout and I felt great afterwards.

    Today was traps and arms and I felt tired (didn't sleep much) but I pushed through. Traps was set after set of db shrugs moving up and down in weight. Then I would do barbell shrugs supersetted with more db shrugs. I just kept it to those 2 movements but pushed the intensity without going too heavy. Tri-ceps was a bit of everything but the main movement was heavy close grip bench and I had a spotter to help me with the heaviest set were I done a few assited reps. I finished with just 20kg a side and done very high reps for 1 set. I would fail and hold it by my chest then do more and in the end I barely got that bar back up :d Bi-ceps was mainly barbell curls and seated preacher cable curls were I was able to really push it. Forearms were quick but intense doing tri-sets of behind the back barbell wrist curls, reverse curls and cable wrist curls.

    My diet has been very basic but rotating carb and protein sources. Although my carb sources have mainly been different sources of rice so today I decided to change things up. I had 2 sweet potatoe meals, 2 brown pasta meals, 1 pineapple meal and 1 jasmine rice meal with some rice cakes added to certain meals. Protein has been chicken for 4 meals, synthepure for one and beef for one.
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    My aas order is not far from me so once I have it I will add in test p at 30mg per day, tbol at 40mg per day, inj winny at 50mg per day, t3/t4 combo at 1 tab (100mcg/20mcg) per day and 1 tab of 25mg proviron per day too. I am currently on 30mg mast p and 30mg tren a per day so they will be added to that. So it will be full steam ahead for a short cycle. I will also be using 6ml synthetine (3ml x2) and 4ml syntheselen (2ml x 2) per day too. All in all I expect some fast changes due to my structured diet. Incidentally today I have ate...

    Turkey Breast with avocado salad and spinach.

    Chicken Breast with wild rice and spinach.

    Synthepure smoothie with pineapple, blueberries and spinach.

    train with 20g amino shake and 1 Animal Nitro Pack at the end.

    Turkey Breast with wild rice.

    White Fish with broccoli and blueberry salad.

    White Fish with avocado salad and spinach.

    Pre bed will be more white fish and maybe some cottage cheese and 1 pack of Animal Omega.

    I trained legs earlier and really pushed it hard. I didn't have my usual motivation so I took a strong pre workout to help matters. With legs this happens on rare occasions simply because I train them brutally hard and being blunt sometimes I just don't feel like it. I would never go and train legs half arsed so I like to always get in the zone before I leave. So it took about 30 mins of watching you tube videos and letting my food settle and then the pre workout and I was gtg. I am always fine when I get to the gym anyway but I like to get in that frame of mind before I even leave. Anyway I mixed it up tonight and done things in a weird order which looked like...

    Leg Press Calf Presses... approx 15 sets total of mainly heavy weight calf presses focusing on the stretch at the bottom and just really pushing it. I did add in a few higher rep sets in between. Plus I done a drop set at the end too. I stretched my calves between most sets too.
    Leg Press... approx 12 sets of 20-10 reps going up and down in weight. I haven't lifted heavy for leg press in a long time but did today. Even in the past when coming off gear my leg strength would never really be effected. But they are weaker now and this machine feels very heavy compared to most. I went up to 9 plates a side for 15 slow and controlled reps with pauses at the bottom and no locking out. I ended with a drop set which pretty much killed me off
    Standing Leg Curls using Leg Extension Machine... 5 sets of 15-10 reps with both legs rotating with no rest in between for the entire 10 sets.
    Stiff Leg Deadlifts supersetted with Seated Leg Curls... 3 sets of approx 20 reps for each.
    Leg Extensions... about 10 sets of 20 to 10 reps going up and down in weight. I don't usually go too heavy with these but worked up to the full weigth rack and done about 4 sets to failure with approx 20 secs rest between sets. I finished with a drop set with about 5 drops in.

    My legs were so pumped up and they feel good. My knees are hurting a tiny bit now but they should be fine. My knees haven't been like that for ages but it's to be expected. I will monitor them but I should be fine when I work up... well apart from barely being able to walk

    2moro I will be training chest, shoulders and tri-ceps and looking forward to it.
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    I am gonna go for it now but will post about that later. Right now I am getting ready to go to the gym. I will probably train back and rear delts. Yesterday I trained chest and shoulders. Therefore 2moro I will finish the left overs so abs, arms and maybe I will add calves too. Yesterday I was no stop for an hour... minimal rest the entire time. I tried to lift as heavy as possible for the most part. My max strength is definitely down but it didn't stop me from trying.

    Warm up with db's
    Incline DB Presses... about 7 sets of 20-8 reps going up in weight every set. The last 2 sets were to complete failure.
    Floor Smith Presses... about 5 sets of 15 to 6 reps going up in weight every set. The last two sets were to complete failure.
    Incline Bench DB Flyes... about 7 sets of 20-10 reps going up and down in weight. I finished with a drop set with 3 drops in.
    Hammer Strength Wide Grip Chest Press... 1 drop set with 2 drops and squeezing on every rep.
    Incline Bench Cable Crossover... 3 sets to failure (approx 20 to 10 reps).
    Standing Cable Upright Rows... 4 sets of 15 to 10 reps.
    Leaning Cable Lateral Raises... 2 sets of approx 15 reps for both arms.
    DB Lateral Raises supersetted with Standing Barbell Presses... 5 sets of 20-10 reps for both.
    Hammer Strength Shoulder Press supersetted with Hammer Grip Machine Shoulder Press... 5 sets of both to complete failure.
    Machine Lateral Raises... a few quick sets to complete failure.
    Back Stretches

    I felt amazing after this and my chest and shoulders were pumped to say the least. I decided to leave tri-ceps as mentioned above and will do a seperate arm day on Sat. Gonna leave for the gym soon
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    Earlier I had about 55 mins to train back and just went for it...

    Incline Bench Rear Delt Flyes... started with 6kg db's, then 8kg, 10kg and 12kg. I would do 4 straight sets with no rest between with each set of db's. I started with hammer/standard grip then swopped over to pronated grip. Then I sat on the front of the bench and done a set of bent over rear delt raises with a hammer grip then pronated grip again. I would rest about 30 secs after every 4 sets and move up in weight. So 16 sets of 15 to as low as 6 reps by the end.
    Standing Rear Delt Cable Flyes... about 6 sets of 15 to 10 reps going up in weight. I ended with a drop set with 3 drops.
    Lat Pulldown... I started with a few lighter supersets rotating to the front then to the back. Then I done about 5 sets to the front going up in weight each set. I never wear wraps but did for the heavier sets today. Done the full weight rack for 2 sets as many full and controlled reps as possible (only about 7 ). In the middle of these sets I also done 3 sets of pull ups with partial rom to focus solely on the lats. I finished with 2 sets to failure with an underhand grip... first set middle of the rack for about 20 slow reps and the 2nd set with heavy weight for about 10 reps.
    Cable Rows... a few sets to get the weight up then about 3 sets of 8 reps... as heavy as possible.
    Back Extensions using cable row machine... 4 sets of 15-10 reps going up to the full weight rack.
    Cable Straight Arm Pulldowns... 4 sets of 20 to 12 reps going up in weight.
    Back and leg stretches and used the foam roller too.

    2moro I will train abs, calves and arms

    Today I have ate...

    Oats, banana and chia seeds mixed with cookies and cream protein powder and milk/water.

    Synthepure smoothie made with cherries, blueberries, spinach and water.

    20g Aminos whilst training and 1 pack of Animal Nitro at the end of training.

    Chicken breast, basmati rice and green beans.

    Tuna with wild rice and spinach.

    Chicken Breast, basmati rice and green beans.

    Gonna have a meal now and feel lazy so it will be synthepure shake and 6 rice cakes covered in paprika and aromat.

    Pre bed will be white fish, sweet potatoe and broccoli plus 1 Animal Omega pack.
    Last edited by Elvia1023; 08-18-2016 at 09:09 PM.
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    Let's make this more interesting. My plans I listed above are still exactly the same but for now it's time to step things up. My diet will be the same but I will be upping everything else. Syntherol will be started tonight in my calves and arms. Synthetine will be dosed twice daily. Lots of AAS will be added in and training will be increased. All in all I will be burning bodyfat at an accelarated pace whilst staying full and getting more vascular by the day. Hopefully I can add an inch to both my arms and calves so all in all a much freakier looking me in 6 weeks time. Here is my plan...

    Syntherol started in my calves tonight at 1ml in 2 spots in each calf to start things and get my calves used to shots again In 2 days that will be increased to 2ml in 2 spots. I will carry that on eod a few times then up to 2.5-3ml per spot. I may try and do 4 shots in each calf somedays to keep things more balanced. Although even with the 2 shots if you rotate and massage they will never look disproportional.

    2moro I will start syntherol in my arms and they will be straight forward. 1ml in 2 spots in my bi-ceps and 1ml in 1-2 spots in my tri-ceps. Then 2 days later it will go up to 2ml in each spot. I will probably move up to 3ml within a week and do that 3 times weekly.

    I have no set plan for the syntherol and will go on looks and feel. I will likely inject eod for calves, bi-ceps and tri-ceps. Although I will never inject less than twice weekly for all 3 muscles.

    Synthetine will be dosed at 3ml twice daily and I know at that dose the fat burning and vascularity will be huge.

    I am currently on 30mg tren a and 30mg mast p per day. I pick up my stuff 2moro and from then will using the following ed...

    30mg test p
    30mg tren a¨
    30mg mast p
    50mg winny inj
    40mg oral tbol
    25mg proviron
    100mcg/20mcg t4/t3 combo
    500mg x2 metformin

    I will also be using 5ml synthergine per day, 1 pack of animal pak, 1 animal omega pak, 1 animal nitro, fish oil, magnesium, electrolytes and citrus bergamot.

    Training will be everyday unless I need a break so will go on feel. Most body parts are trained twice weekly but calves will be more. I will also include a few pump workouts for calves and arms after syntherol shots.

    Let the fun begin....
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  38. #138
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    Yesterday I trained arms and really pushed it. I always try to lift heavy but with arms I haven't been going too heavy in recent times and tend to do more pump workouts. However yesterday I pushed the weight for both bi-ceps and tri-ceps. I done the full weight rack for cable curls for 15 slow and controlled reps. Then I moved on to standing db curls with 30kg db's. I am weaker now so only managed 2 1/2 plates for close grip bench for approx 10 reps. On the final set I struggled to get the 6th rep back up. I also used 26kg db's for lying tri-ceps extensions and skull crushers... always slow and controlled reps. I added in a few lighter weight sets too and well a mixture of everything.

    Today I abused legs. I joined a new gym and got my gf in for a trial so trained with her. I forgot to mention I had 1/4 bottle of MK-677 left in my cupboard so I restarted it 2 days ago. I stopped it as it makes me feel so tired but it's so effective and I figured I could do with the boost in hgh/igf-1. I have been using metformin and accutane which have been shown to lower igf-1 levels so I thought it would be a great addition. I am also in a bad sleeping routine so it will help me get to sleep earlier. I have only been using 5mg for 2 nights as I didn't want my energy levels to lower too much. Even at that dose I noticed my energy has been effected but I got myself up off the sofa tonight and we went to go and train.

    It's awkward training with my gf but I am trying to get her back in the gym so I don't mind it impacting my workouts a little if it means she is learning about correct form etc. Anyway she can't train calves as she says her foot hurts In all fairness she has been the doctor about it so I said I will do calves last and she can do cardio. The workout looked like this...

    Warm up with very light weight Leg Extensions.
    Seated Leg Curls supersetted with Hamstring/back extensions... 5 sets of approx 15 reps for both.
    Stiff Leg Deadlifts using plates... 3 sets of approx 15 reps.
    Standing Leg Curls... my new gym has a plate loaded machine and it is great... about 5 sets of 20 to 6 reps.
    Hammer Strength Glute Raises... 6 sets of approx 15 to 12 reps.
    Hip Adductor supersetted with Hip Abductor... 5 sets of 20 to 15 reps for both.
    This was a lot and no surprise my gf couldn't take more and was exhausted. I said to her to finish off with some quads but she was struggling. I didn't push it as I wanted to get on with training so let her chill on her phone and I carried on.
    Horizontal Leg Press... 4 tri-sets with right foot, left foot and both feet together for 15 reps each (45 rep total). Then I moved up in weight with both feet for a few sets of about 20-15 reps. I finished with the full weight rack with 3 sets to failure with about 15 secs rest between sets (approx 15, 10 and 7 reps and lots of shaking).
    Lex Extension... my new gym has a plate loaded machine and it felt great. I started with 1 plate for 15 reps and moved up 1 plate every set. I finished with 7 plates for about 15 reps. I actually got my gf to video it so my 2nd video ever in the gym. I will figure out how to post it from viber and post it next.
    My gf has been waiting and didn't want to walk home alone (was about 10pm) as the gym is in a weird part of town so I left it at that. As a result I will train calves 2moro.

    Post workout I had a treat and one of my favourite meals. Beef mince, tomato and basic sauce, Worcester sauce, mushrooms, green peppers, piccolo cherry tomatoes and whole wheat penne. I had started to already eat it before taking the pic

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    Here is the last set of leg extensions...

    https://youtu.be/n80BIsoZOhU
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  40. #140
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    I am destroyed so won't post full details tonight. My parents are coming to visit me 2moro so I will be quite busy over the next 3 days. Last night I fell asleep for 2 hours before training and as a result I couldn't sleep at all. So I stayed up all night and trained very early on. I have forced myself to stay up so I will be back in a good routine now. Everything is going great and I finally picked up my aas today too. Training and diet has been the usual so gonna carry on doing exactly the same. The MK-677 has put some water on me but I look so much fuller it's ridiculous the difference. I have only been using 5mg per day and plan to stay at that dose.

    Last night I trained chest, shoulders and tri-ceps for 90 mins non stop. Loads of sets using a variety of techniques. Lots of supersets, tri-sets, rotation and just really intense. I probably performed over 20 different exercises and heavy for the most part. Although I mainly stuck to 20 reps for tri-ceps until I used the dip machine and was pushing 4 plates a side for approx 15 reps with minimal rest between sets.

    Today was abs and back (with rear delts included). I was tired but pushed through. One thing that stood out was unilateral hammer strength lat pulldowns. I hold my lats with the opposing hand to increase mind muscle connection and it really works. Something that really stands out is how I ended training. I picked a suitable machine which turned out to be hammer strength low lat rows. I put 2 plates a side so a decent weight but nothing heavy. I said to myself I won't stop until I reached 200 reps. I never rested more than 10 secs and 90% of the time it was more like 3-5 seconds. Literally it got to a point I was failing on 2-4 reps and would just do it again and again till I got to 200. The pump was insane and post workout I had a big chicken and long grain rice meal.

    I will try and go the gym very late 2moro night if I have time after spending the day with my parents. If not then I will fit it in the next day.
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    I haven't posted for a week but I have been training hard. My parents come to visit me for the first time since I moved abroad over a year ago. Obviously I dropped everything for them as I wanted to make their holiday the best it could be. They never go away so I had various things planned to do each day and night. I couldn't get on the comp much when they were here but I did fit in a few 6-7am workouts before meeting them at their hotel each morning.

    It's full steam ahead now and things are great. I go away in the middle of Oct for 2 nights with my mates so everything until then (approx 6 weeks) will be geared towards my goals. All my food will be clean and I will train hard nearly everyday. I am not bothered about going away but just using that trip as a deadline then I will do a pct and come off all hormones until my bulking cycle.

    My hormones have been bumped up so now I am running...

    30mg test p
    30mg tren a¨
    30mg mast p
    50mg winny inj
    60mg oral tbol
    25mg proviron
    500mg x2 metformin

    I started the tbol at 40mg but figured just bump it up to 60mg and stay there till my 1 tub of tablets run out. Since adding in the Genotec tbol and winny my strength has shot up big time. My physique is improving daily now so gonna just keep on hitting it hard. I will stay at these hormones but may double the proviron to 50mg over time.

    I started syntherol but now I will be dosing it eod and being 100%. I actually just dosed my 50mg winny in my bi-cep as my shoulders feel a little sore from winny injections. The rest of my aas I do in 1 shot in my glute ed (90mg total). I am dosing 3ml synthetine pre workout too and that will be upped now to 6ml per day.

    My diet was relaxed whilst my parents were here as I took them for meals and ice cream etc. Basically to all my fav places but I didn't eat many times in the day so my overall calories were not huge so I was fine. It's back to the basics for me now. Just all the usual stuff (turkey, chicken, rice, rice cakes, sweet potatoes, synthepure, berries etc) but I have added in the occasional greek yoghurt with aminos in the day or cottage cheese pre bed.

    Training has been brutal the last 2 days. 90 mins each day of intense fast paced heavy training. 2moro I will be training legs and will be hitting them as hard as possible.

    The only issues are my lower back like always. My gf massaged me before and it felt like it was going to go. Plus the animal pak multi vitamin definitely make me feel off/sick. I am going to find out what is in each tablet and I should be able to get rid of the troublesome one.

    So for the next 6 weeks watch me transform I will include pics of my syntherol cycle and overall progress
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    I haven't updated my log much this week but that will change. I have just been really busy but have been putting all the work in. I am improving at a good rate now especially since I upped everything (tbol, winny and synthetine).

    Animal Pak were making me feel off so I looked up the tablet breakdown. There isn't much info and the pic online is old as the formula has changed. Although the 3 small tabs look the same so I was able to work out the ginseng tablet. I tried it without and I literally felt great. To confirm I even took the 1 tab later and yes I felt sick/off from it. So now I am using them everyday without the 1 tablet. I am not sure what else it contains but a shame as I think quite a few useful ingredients. Although the label sections do not match with the total amount of tablets so some will be mixed.

    I won't supply all the details as this week I have trained with ALOT of volume. On Tues I trained legs and had an amazing workout. I changed things and ended up doing 100 rest paused reps for leg press then 100 for leg extensions. I couldn't even get my shorts later as my quads were so pumped up. My leg press feels very heavy so I just done 4 plates a side for that but each was controlled with a pause at the bottom so 100 rest paused reps were brutal.

    On Wed I planned to train chest, shoulders and tri-ceps but decided to just do chest and tri-ceps. Again another brutal workout and lots of heavy weight. I done another 100 rest paused rep set on the machine chest press with 2 plates a side. Most of the stuff before that was very heavy.

    I had planned to do shoulders on Thurs but I didn't sleep that good. I was woken up a few times and only had about 4 hours sleep. My training at the moment is brutal and most would think too much but I love it. I don't just train for results but for testing my limits too. I also think it is important to have a useful body (strength, strength endurance, flexibility etc) and not just one that looks good. My messed up lower back doesn't help things but in other ways I would think my body is fit etc. Anyway training the way I am now I need to be rested so I decided to have an off day as my body felt sore and not ready to be pushed.

    Tonight I trained shoulders with traps added. I am going to do rear delts with back so decided to do traps tonight. Another brutal workout. I was fired up even before taking my pre workout so that just added to things. I walked in the gym thinking lift as heavy as possible for at least 8 reps. Although I did start lighter with lateral raises with perfect form. I start with the db's 1/4 way up as that's were the tension on the medial delt starts. Straight arms and up to my sides so I only went up to 12kg db's. Using that form I doubt I could lift much more. Using bent arms and loose form I could do 3x the weight. Then some barbell front raises and cable front raises. I done a mixture of things to lead me on to my 2 main exercises. First was shoulder presses and I worked up to 70kg a side (7x 10kg plates) then I done a drop set going down 20kg a time. Then it was shrugs and I worked up to 6 plates a side. I finished with 3 plates a side for 100 rest paused reps. As always I ended with some back stretches on the mat.

    Tomorrow I will be training back with rear delts and bi-ceps.

    My diet has been on point a part from drinking a large carton of ice tea today (about 100g carbs). 2moro I will have rice meals to begin with but will do lower carbs in the evening (avocado salad, spinach, green/yellow/purple beans, broccoli etc).
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  43. #143
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    Things have been good. I am slowly getting leaner even with 100g carb meals throughout the day. I will now do a few lower carb days (or evenings) to help things a long.

    I trained back on the Sat and pushed it hard. Although since I have had issues with my middle right trap and lower back. Lower back is well something I have to just deal with but the middle trap issue is also something that has come back at least 10 times. Those 2 areas are the only problematic areas on my body and everything else is always fine. I did do some weighted back extensions so perhaps they were the trigger but it literally could have been anything as my lower back is never great. It's even effected me walking as I get pain/tightness in the lower right side. As a result I had a few days rest from the gym. I was going to train last night but figured save it for today so I can push it extra hard.

    I got back a few hours ago after training legs. Amazing workout and my legs feel sore but good. Post workout I had pork, jasmine rice and salad. My next meal will be oats with chocolate chip whey, 1 banana and some sultanas. After that the rest of my meals will be turkey breast with salad (some avocado in the salad too). My training was brutal and I mainly went for higher reps...

    Leg Extensions... warm up
    Calf Presses on Leg Press... lots of sets with 1 sec peak contraction, slow negative and about a 3 sec hold at the bottom. Most sets were 20-15 reps and I done a lot. I only went up to 3 plates a side so I could get full rom for high reps for multiple (15 or so) sets with minimum rest.
    Calf Raises on the Horizontal Leg Press... 1 set to move up to 140kg. Then I done 100 reps as fast as I could. Meaning controlled reps but when I failed I would rest for 5-10 secs and just repeat until I got to 100 reps.
    Seated Leg Curl supersetted with back extensions (squeezing the hamstrings)... 3 sets of approx 15 reps for both.
    Hammer Strength Standing Leg Curl... started with 15 reps a side for multiple sets. Then I just went to failure... right side then left with no rest and just pushed it to failure for about 8 sets on each side. When I got to the point I was really struggling I done partial reps but starting in the middle and going to peak contraction.
    Hip Adductor... 4 sets of 20 reps going up in weight then 1 set to complete failure using the max weight rack (some assisted reps using my hands).
    Hip Abductor... 4 sets of 20 reps going up in weight then 1 set to complete failure with the max weight rack (some assisted reps using my hands).
    Leg Press... still had 3 plates a side from calf presses so started there. Done 1 set of 20 reps and moved up 1 plate a side all for 20 reps. I got up to 8 plates a side for 20 reps. Every rep was slow and controlled with a pause at the bottom and constant tension so no locking out. The last set I failed on about 15 reps but held it and got another 5 to finish.
    Hammer Strength Leg Extensions... 7 sets of 15 reps going up 1 plate a set. I finished with 8 plates to failure at 10 reps then dropped to 6 plates then 4.
    Bodyweight walking lunges... I think it was 8 sets walking about 10 metres (10-15 secs rest between sets). Literally every set I got worse and by the end I was on the floor shaking.
    Back and leg stretches for about 15 mins.

    Just gonna rest now and eat some good food. I had 1 pak of Animal Nitro post workout before showering and drank an amino intra shake. My post workout meal must have been about 40 mins after the Animal Nitro. The vascularity in my calves and quads was probably the best it has ever been post workout. I will do syntherol in my calves tonight and pre workout 2moro before training chest and arms. The syntherol injects will be much more frequent as I just wanted to get my body used to them again. I have been super busy too but will have more time after the next few days.

    I have been having synthergine 3 times daily recently due to arginine's and lysine's great effects on cortisol and overall stress. As a result I am feeling great.
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  44. #144
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    My legs are sore today and have felt worse through the day and I can tell getting off the toilet will be a struggle tomorrow (it already is) I still hit it hard in the gym tonight but took my time and rested much more between sets than usual. I was fast when training arms but for chest much more relaxed and just tried to lift as heavy as possible. My workout consisted of...

    Warm up with db's
    Flat Barbell Press... 6 sets of approx 15 reps going up to 2.5 plates a side. I started with the bar and moved up 10kg at a time.
    TechnoGym Incline Press... 6 sets of approx 15 reps going up to 3 plates a side. Again I go up 10kg every set so finished with 6 x 10kg plates each side.
    Chest Dips... 3 sets to failure
    DB Pullovers... 12kg, 24kg, 32kg and 40kg db's so 4 sets of approx 15 reps.
    Arms was a complete mixture and I rotated tri-ceps with bi-ceps then finished with some direct forearm work. Lots of sets for higher reps and mainly going for a pump. I didn't go too heavy for most movements and concentrated on form and squeezing every rep. I find my (and most) arms respond better to higher reps (12 to 20 reps). My joints are drier from the desma winny so that is a factor. Although for certain movements I go very heavy for arms but I left them out today.
    I finished with some back and well leg stretches but they were hard to do
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    I was reminded why I never usually inject gear in a site enhancement sort of way. If I could I would probably put all my shots in my glutes but they are ruined after years of injecting I am doing my test/tren/mast in my glutes rotating left to right each day. I was putting winny in my delts 1ml (50mg) each day and they were fine just a tiny bit tender after over a week of rotating shots. I decided to put some in my right bi-cep. Nothing major but I have had a lump in my bi-cep for a few days now. It should go away soon but it does look weird when looking down at my arm (from the side not too bad). I am looking forward to coming off then when I bulk it will be 2 big shots each week.

    Site injecting syntherol is so much easier than gear. I get a lot of guys say to me can't I just put aas in my calves etc. During my first syntherol cycle I was injecting each calf 6 times per day. I think if I even shot my calves once with short acting aas I would be limping for a few days. I use the best gear you can buy too and never usually have pip issues. Although these are DESMA winny amp injs so the water based ones can cause some issues at times but in my delts they have been fine everytime (no swelling etc).

    I trained back earlier and had an amazing workout. I am probably stupid to attempt rack pulls but I was feeling good. No issues but I cut them short as I was worried about injurying my back. It didn't feel 100% so I decided not to push it. It's annoying as I would love to lift some huge weights to help build up the thickness again. I like to rotate things so played about with grips and techniques just to give my back something different from the last few workouts. My workout consisted of...

    Cable Rope Rows and face pulls... warmed up my entire back with light weight.
    Cable Face Pulls... 4 sets of 15 reps going up in weight every set.
    Lat Pulldown... 3 sets of 15 slow reps with lighter weight with a wide and overhand grip.
    Hammer Grip Lat Pulldown... 4 sets of 15-10 reps going up to the full weight rack.
    Lat Pulldown Machine... straight after complete failure from the above I grinded out 20 slow reps on this for 1 set.
    Cable Row using an underhand moderate width grip... 3 sets of about 15 reps going up in weight.
    Low Lat Row... 2 sets of 20 reps.
    Hammer Strength Row... 5 sets of 15 to 8 reps going up to 4 plates a side.
    Rack Pulls... 4 sets of 15 reps going up to 2 plates a side. I thought be smart and just do 4 plates a side but I was a bit worried as my back didn't feel 100% so I left it at 2 plates.
    3 x Tri-sets of 20kg plate shrugs, 24kg db shrugs and barbell shrugs with 2 plates a side.
    Abs (with some lower back extensions) for about 15 mins.
    Back and Leg stretches... my legs are still very sore.

    Post workout I had steak and basmati rice. 2moro should be shoulders and maybe calves.
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  46. #146
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    I have had many good training sessions but haven't updated. I will update daily from now on. I didn't want to update properly till I could put 100% into everything. Although the last few days have been a struggle. I stopped pre workouts and pretty much all caffeine so that wasn't helping with my energy levels. But I was still gtg. However I started 1 cap of DNP a few days ago. My plan is to just run 1 cap for about 3-4 weeks. To prevent allergies I added in an over the counter 1 per day anti histamine tab. I have never taken one before but knew they can make you feel tired. The DNP can obviously do that too. I have literally had no energy since starting both. It has been so bad I was going to stop but I am going to see if my body adapts a little over the next few days. I have never experienced anything like it. I feel groggy all day and have zero energy. I slept over 16 hours yesterday. I will sleep for 8 hours and get up and have no energy and go back to sleep and again no energy. I will try and get on with my day but end up napping for 2 hours a few times. I have been training hard but haven't been the last 2 or 3 days (can't even remember). I had my bag ready and gym outfit on with trainers last night and fell asleep on the couch for 2 hours and missed the gym The DNP is a new batch but the old batch was super strong too so I am thinking the anti-histamine is what has multipled everything.

    It's 9am here and I have just had turkey breast with an avocado salad. Gonna catch up a little online then have a synthepure fruit smoothie and head to the gym not long after. Today will be abs, hams and back

    As always training has been a mixture and nothing is set in stone. But I have been pushing the weight in all rep ranges. Even though when on winny I usually lighten my training recently I have been going heavy for low reps too. Always rotating grips, equipment and reps ranges etc. My last workout was chest and tri-ceps and I done some heavy flat db presses for approx 12 reps, heavy techno gym incline press, dips, cable flyes (including one armed for better rom) and 5 x 5 reps on technogym chest press. I finsihed with tri-ceps but just 6 sets of about 15 reps on the plate loaded dip machine... the last set was 6 plates a side for 11.5 reps (complete failure).

    Today for back I just want to go very heavy (5 to 10 reps) but only for exercises were my lower back is supported. This is why I like to utilize machines for back as I can push the weight without fear of re-injuring my lower back (for about the 15th time). I will also do some higher rep stuff too. I just have to be careful with my middle trap as I have an ongoing issue. I can feel it as I type so perhaps going as heavy as possible today may not happen

    I will include more info later. My goal for the next month is reduce my waist by 2 inches whilst I increase my calves and arms by at least 1 inch for both
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    There was a food festival yesterday so I had fun for a change. I had fish and fried shrimp with chips, steak and guinness pie, beef brisket burger, satay chicken shewers and churros with cinnamon sugar and nutella

    Besides that I have been following a new diet I created for nearly 1 week and it is going great. This is a perfect way of eating for me and provides me with a decent balance of everything. A typical day for me is...

    4 Whole Eggs
    Salad (perhaps a little rye bread)
    1 pack of Animal Nitro

    Synthepure smoothie with berries, cherries, spinach and ice

    Turkey/Chicken/White Fish
    Salad/Greens/Broccoli
    Avocado

    Synthepure smoothie with pineapple, banana, blueberries, spinach and ice.

    Workout with Aminos Intra and 1 pack of Nitro post workout before showering.

    Chicken/Turkey/Beef
    Rice/Sweet Potatoe
    Handful of dates.

    4 Whole Eggs
    Salad
    Animal Nitro
    Animal Omega



    I have ran out of tren a now so have stopped that. My DESMA winny amps are running low so I have just changed to 1 amp eod to finish. I have upped my test p to 40mg per day and my tbol to 80mg per day. I have a tiny amount of mk-677 left so using that at a very low dose but even at 5mg it is great for muscle fullness and only adds to my stack. I will up my mast p to 40mg per day very soon. My hormones are...

    Test P at 40mg per day
    Mast P at 30mg per day
    Winny at 50mg eod
    Tbol at 80mg per day
    Metformin at 500mg twice daily.
    MK-677 at 5mg per day
    DNP at 250mg per day

    Synthetine at 5ml pre workout starting soon.
    Synthergine at 5ml per day for liver protection.
    Syntherol will now be used daily in different body parts (calves and arms)

    The combo of tbol, winny, synthetine, mk-677 and metformin has really added to my physique recently. I wish I had more desma amps but they won't be in stock for a few weeks. I am getting leaner but filling out at the same time. My muscle fullness at times is crazy and I feel super pumped at random times in the day. Even more strange as I am using 1 cap of dnp per day and they are super strong. I take it pre bed and the amount I sweat is ridiculous and not gonna lie it stings My bed sheets have even turned yellow due to all the dnp coming out in my sweat

    Energy levels are still all over the place but my body seems to be adapting as I feel better today. I trained back on Friday and that was great. Mainly machines but super heavy for most movements in the 6-12 rep range. A few movements that stand out are one armed hammer strength lat pulldowns. I hold my lat with the opposing hand to help with mind muscle connection. I got up to 4 plates a side for about 10 reps. I also done the full weight rack for standard seated cable rows plus back extensions using the same (cable row) machine. Today I am gonna hit shoulders with inner quads, hips and glutes. Have a good day everyone
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  48. #148
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    Yesterday I trained abs, glutes, hips, inner thighs and shoulders. I started with glute raises using 2 different machines. Then I supsersetted the hip abductor and adductor machines. I started at 20 reps and moved up in weight and down in reps to 15 then 12 reps. I should add I supersetted both machines but didn't rest the entire time. I ended up going to failure a few times with the full weight rack on both machines (using my arms for assisted reps on both). Shoulders consisted of heavy db front raises, heavy smith presses, cable front raises and machine lateral raises. I pretty much pushed the weight to my max in the 6 to 12 rep range.

    Today I trained abs, calves, hams and quads and more of the same. My workout looked like...

    Oblique cable twists... about 7 sets of 15 reps for each side.
    Machine Crunches... about 7 sets of 10 slow reps (20 secs rest between sets) going up to the full weight rack.
    Calf Presses on Leg Press Machine... warmed up then done 2 x 3 rest paused sets using 6 plates a side.
    Standing Smith Calf Raises... about 5 sets to failure with 20 secs rest between sets.
    Seated Leg Curls supersetted with back extensions (squeezing hams on every rep)... 5 sets of both... ended with full weight rack for 7 reps and 3 partials.
    Standing Leg Curls... 5 sets for each side... last 2 to failure at approx 8 and 4 reps for each leg
    Walking Lunges... warms up's then 1 set to complete failure with 30kg db's.
    Horizontal Leg Press... 2 warms ups then 1 set to complete failure at 12 reps.
    Leg Extensions... 1 set till I got to 100 reps... failed about 5 times (first time at 52 reps).
    Back and Leg Stretches

    Great workout and I pushed it. My legs are sore all over but I feel great. My energy levels are still all over the place from the 1 cap of DNP but I am improving at a steady rate. Looking down my legs look like they have improved quite a lot in the last 2 months. Although I don't know how that will translate when getting pics done myself Being 6ft 2 and not genetically blessed and you think they look better but still end up looking like complete crap when progress pics are taken. They are looking better and leaner when I look down though
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  49. #149
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    My workouts have been shorter recently. Then when I started DNP they just naturally evolved without any real thought. There is no way I could do 1-3 hour workouts with minimal rest between sets on this dnp. I would have to do 5 mins then slow down and repeat. I started slowing down last week (start of dnp) and taking more rest (about 1 min between most sets).

    Now I am doing a more Dorian Yates approach which is one of my favourite ways to train. Nothing is ever set in stone for me so I may do some pumps stuff or a few heavy weight sets after each other. But for the last 2 workouts I have been doing 2 warm up sets (2nd getting harder) then 1 working set to complete failure. Although during the first exercise I always do a lot of warm up sets just to prevent any possible injuries. Later into my workout I may only do 1 warm up set then straight into the working set. I won't be using this system for training arms most days though. I will do more of a pump style workout with higher reps. Although I do a few all out heavy sets like I have been doing with other body parts.

    I am loving this way of training and it feels good. Although as I am burning less calories I will have to adjust my diet and/or add in some cardio in the mornings. I love this system for putting on size and it's great for any goal but I was putting the volume in recently and my workouts were like giant cardio sessions with weights. I won't be burning anywhere near the amount of calories using this new system so I will modify things. I needed to add in some cardio anyway and have been too lazy with it recently. Yesterday I trained chest and tri-ceps and it looked like...

    Warm up with db's.
    Flat Smith Bench... about 6 warm up sets then 1 working set of 8 reps with 3 1/2 plates a side. I am weaker now so was very pleased with this.
    Incline Bench Cable Flyes... 2 warm up sets and 1 working set of 10 reps.
    Hammer Strength Incline Chest Press... 2 warm up sets and 1 working set of 10 reps with 3 plates a side.
    DB Pullovers... 2 warm up sets and 1 working set of 10 slow reps with 40kg db.
    One armed Cable Flye... 1 warm up set and 1 working set for each side.
    Tri-cep Pushdowns... 3 sets of 20 reps using 3 different attachments (straight bar, rope and v-bar). Then 2 sets of 15 reps with each arm for underhand tri-cep pushdowns.
    Overhead Barbell Tri-cep Extension supersetted with Machine Tri-cep Dips... 3 sets of 15 reps for both. One the last set I went to complete failure with the dips.
    Back and legs stretches.

    Today was shoulders and bi-ceps...

    Warm up with db's (and some barbell presses).
    DB Shoulder Press... 3 warm up sets and 1 working set of 10 reps.
    Cable Lateral Raises... 2 warm up sets and 1 working set of 7 reps for my right side and 6 reps for my left.
    Behind the Head Smith Presses... 2 warm up sets and 1 working set of 9 reps.
    DB Front Raises... 2 warm up sets and 1 working set of 10 reps.
    Bi-cep Curl Machine using one arm at a time... 2 warm up sets and 1 working set of approx 10 reps.
    Bi-cep Hammer Strength Preacher Curl Machine... 2 sets of 20 reps.
    Preacher DB Curl using Incline Bench... 1 warm up set and 1 working set for each arm.
    Standing Cable Curl... 1 warm up set and 1 working set for each arm.
    Wrist Curls... 2 sets of 20 reps.
    DB Wrist Curls on bench (pronated, hammer and supinated grips)... 1 x tri-set using all 3 grips of approx 45 total reps for each arm.
    Back Stretches.
    Thanks Iron Game thanked for this post
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  50. #150
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    Quote Originally Posted by Elvia1023 View Post
    My workouts have been shorter recently. Then when I started DNP they just naturally evolved without any real thought. There is no way I could do 1-3 hour workouts with minimal rest between sets on this dnp. I would have to do 5 mins then slow down and repeat. I started slowing down last week (start of dnp) and taking more rest (about 1 min between most sets).

    Now I am doing a more Dorian Yates approach which is one of my favourite ways to train. Nothing is ever set in stone for me so I may do some pumps stuff or a few heavy weight sets after each other. But for the last 2 workouts I have been doing 2 warm up sets (2nd getting harder) then 1 working set to complete failure. Although during the first exercise I always do a lot of warm up sets just to prevent any possible injuries. Later into my workout I may only do 1 warm up set then straight into the working set. I won't be using this system for training arms most days though. I will do more of a pump style workout with higher reps. Although I do a few all out heavy sets like I have been doing with other body parts.

    I am loving this way of training and it feels good. Although as I am burning less calories I will have to adjust my diet and/or add in some cardio in the mornings. I love this system for putting on size and it's great for any goal but I was putting the volume in recently and my workouts were like giant cardio sessions with weights. I won't be burning anywhere near the amount of calories using this new system so I will modify things. I needed to add in some cardio anyway and have been too lazy with it recently. Yesterday I trained chest and tri-ceps and it looked like...

    Warm up with db's.
    Flat Smith Bench... about 6 warm up sets then 1 working set of 8 reps with 3 1/2 plates a side. I am weaker now so was very pleased with this.
    Incline Bench Cable Flyes... 2 warm up sets and 1 working set of 10 reps.
    Hammer Strength Incline Chest Press... 2 warm up sets and 1 working set of 10 reps with 3 plates a side.
    DB Pullovers... 2 warm up sets and 1 working set of 10 slow reps with 40kg db.
    One armed Cable Flye... 1 warm up set and 1 working set for each side.
    Tri-cep Pushdowns... 3 sets of 20 reps using 3 different attachments (straight bar, rope and v-bar). Then 2 sets of 15 reps with each arm for underhand tri-cep pushdowns.
    Overhead Barbell Tri-cep Extension supersetted with Machine Tri-cep Dips... 3 sets of 15 reps for both. One the last set I went to complete failure with the dips.
    Back and legs stretches.

    Today was shoulders and bi-ceps...

    Warm up with db's (and some barbell presses).
    DB Shoulder Press... 3 warm up sets and 1 working set of 10 reps.
    Cable Lateral Raises... 2 warm up sets and 1 working set of 7 reps for my right side and 6 reps for my left.
    Behind the Head Smith Presses... 2 warm up sets and 1 working set of 9 reps.
    DB Front Raises... 2 warm up sets and 1 working set of 10 reps.
    Bi-cep Curl Machine using one arm at a time... 2 warm up sets and 1 working set of approx 10 reps.
    Bi-cep Hammer Strength Preacher Curl Machine... 2 sets of 20 reps.
    Preacher DB Curl using Incline Bench... 1 warm up set and 1 working set for each arm.
    Standing Cable Curl... 1 warm up set and 1 working set for each arm.
    Wrist Curls... 2 sets of 20 reps.
    DB Wrist Curls on bench (pronated, hammer and supinated grips)... 1 x tri-set using all 3 grips of approx 45 total reps for each arm.
    Back Stretches.
    Definitely my favorite way to train.
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