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My daily grind

HFO3

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IML Gear Cream!
Pull ups
3x20 assisted (warm up)
5 to failure unassisted

Bent over rows wide grip
5x20
Hammer strength pull downs close grip
5x20

z bar curls
3x20
seated DB curls
3x20
2x12
DB hammer curls
2xfailure
 
Sneaky journal! Subbed ;)
 
I'm in. I have back tomorrow. Need to incorporate more pull-ups myself.
 
Are u running any gear? What are your stats?? Grind on brother
 
I'm in. I have back tomorrow. Need to incorporate more pull-ups myself.

Pull ups are a favorite of mine
Are u running any gear? What are your stats?? Grind on brother

For the last year I have been running AY T400 test at a TRT dose. it's been about a year since my last blast, I am planning on one soon but I haven't a start date yet. Next week I'll get labs and go from there.

stats
5'9"
210
not sure about bf% fat! lol
 
Incline db press (warmup)
2x20
Flat bench db press superset with 10lb db lateral raises to keep my shoulders hot and full of blood
6x20
Free motion cable flys
Low 3x15
Mid 3x15
High 2x15

Macro
Totals 3,296 274 94 331
 
When you say 45sec TUT I assume you mean per set? Ever change tempos at all? Lately almost all my lifts are a 3:1:2:1 tempo. Will be following.
 
IML Gear Cream!
Yes, that's exactly what I mean.
My tempos do vary per workout, I have an instinctive training style but I will definitely give your tempo a try.

Most recently I extend the hold of short and long contraction points depending on the lift I am doing, hope that makes sense.
 
Yes, that's exactly what I mean.
My tempos do vary per workout, I have an instinctive training style but I will definitely give your tempo a try.

Most recently I extend the hold of short and long contraction points depending on the lift I am doing, hope that makes sense.

Makes total sense. It's the sign of a seasoned lifter
 
leg curls
1x30
4x20
squats
5x20
leg extension
2x25
2x20

reverse flys
3x20
db rear lateral
3x15
db lateral flys
3x15
tut was 45 seconds per set, except on squats

I could have eaten a bit more today but time was not on my side
cals carbs fat protein
2,749124147277
 
I like the diets macros. Higher fat/pro. Do your carbs change at all on training days vs non training days?
 
Thanks and yes, I usually keep them low on non training days then cycle carbs through the week. How do you plan you macros?
Right now I am doing more of a keto approach while not actually caring if I am in ketosis. I do a mini carb refeed on some weeks (Wednesday) anda cheat on Saturdays. Once I get to my target bodyfat I will add back carbs. First into an intra then pwo.
 
Right now I am doing more of a keto approach while not actually caring if I am in ketosis. I do a mini carb refeed on some weeks (Wednesday) anda cheat on Saturdays. Once I get to my target bodyfat I will add back carbs. First into an intra then pwo.

Assuming by keto approach you mean zero carbs except the refeed and cheat meal, are you seeing some leaning out the morning after the refeed and cheat day?
 
IML Gear Cream!
assisted pull ups to warm up
5x20
tricep extensions/rope
3x15 warmup
3x20 tut was 45seconds
2xfailure (about 12 reps) holding peak contraction for 3+count
forehead crushers
4x15
1xfailure about 8reps

z bar cable curls
3x20 smooth slow fluid motion about 45sec tut
3x15 holding peak contraction for 3+ count
db hammer curls on preacher bench
3xfailure about 10 reps

arms were swollen and smoked

cals carbs fat protein
3,34443098210
 
Last edited:
Those macros don't display too well:
P236
C117
F461

Or are the pro and fats arse about?
 
Nice log. Following...
 
LAST NIGHT
seated calves
4xfailure go till theres a fire in the hole and I can't take anymore!

Today~ short WO @ lunch today, meetings all day long
standing over head BB press
2x20 moderate weight
4x15 heavy
hammer press shoulder
3x12
2x8 both dropset
front raises
3x no less than 8, no more than 12
db laterals
3x8-12 varied reps

My shoulders were absolutely on fire and swole
 
Pull ups
2x10 assisted, warm up
4x12 controlled full stretch and tight contraction- perfect form.
hammer strength pull downs
1x15 moderate
3x12-15 heavy
bent over rows BB
1x20 light
4x12-15 moderate
hammer strength close grip rows
1x15 moderate
3x10-15 heavy

macros so far
1,90820655159
 
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