Lifestyle and training log

[Yano]

Trained front and rear delts, weighing 94kg and slowly going down in body fat.
Haven't contributed in a while positively, but all is good and training is going moderately well .. diet is 80% good and 20% crap ... cardio is 1 to 2 hours a day ... sex everyday, sometimes caverject, but mostly just riding on 250mg test a week. Feeling good, am losing a lot of blood from my arse, apparently prostate and other blood work is ok, so just riding it out.

View attachment 15789

oh shit mate i thought that was a bloody nose from squatting or some non sense. Good luck with that !!

 

[MrBafner]

oh shit mate i thought that was a bloody nose from squatting or some non sense. Good luck with that !!

Thing with lifting heavy is haemorrhoids.. had 6 surgically removed in 2004 and 3 years of solid torture everytime I shit.
Apparently they still bleed.

 

[MrBafner]

Have worked out a good diet and workout program. Here is the workout I will be doing for the next few months.

MONDAY - BACK / TRICEPS
Prone Wide Grip Bent Over Rows - 4x15
Tricep Cable kickback - 4x15

Wide Grip Lat Pulldowns to chest - 4x15
OH Dumbell extensions - 4x15

Medium Grip Seated Rows - 4x15
Reverse Grip Cable Pulldowns - 4x15

Prone Hammer Grip B/Over Rows - 4x15
Palm Up EZ Bar Wrist Curls - 3x15

TUESDAY - QUADS
Squats - 4x15
Leg Extensions - 4x15
Leg Press - 1x40, 1x30, 2x20
Leg Press Calf Raises - 4x10

WEDNESDAY - CHEST / BICEPS
Incline Bench Press - 1x30, 1x20, 2x15
Cable EZ Bar Curls - 4x15

Incline DB Press - 2x20, 1x15, 1x10
Standing Cable Side Curls - 4x12

Cable Flys (high and low) - 4x20
Preacher Curls - 4x15

Pec Deck - 4x10
Hack Squat Calf Raises - 4x15
THURSDAY - HAMSTRINGS
Hack Squat - 1x20, 1x15, 2x10
Lying Leg Curl - 4x15
Bulgarian Split Squat - 4x10 each leg
Palm Down EZ Bar Wrist Curls - 3x15


FRIDAY - SHOULDERS / BACK
Front & Rear Shoulder Press - 4x10
Narrow Grip Lat Pulldowns - 4x15

DB Shoulder Press - 4x10
Narrow Grip Seated Rows - 4x15

Rear Delt Machine - 1x30, 1x20, 2x10
Side Delt Machine - 1x30, 1x20, 2x10
Cable Front Delt Raises - 4x10

 

[MrBafner]

Had the last 3 weeks off training ... 60% good on the diet.
Had a great chest and biceps workout, have to work off all this Christmas food.

1st progress pic of the year .. bring on 2022

 

[MrBafner]

Had my blood work done the other day and just come back from the doctor.

Here is the latest results .. previous shot of test was 2 weeks prior which was Primoteston 250mg (enanthate)

 

[MrBafner]

I haven't posted in a while about training ... my wife is on some terrible shifts and my sleep / training has been all over the place. If I focused on me all the time, I wouldn't see her or have much time with her at all .. not to mention I would get pretty cranky if I didn't get regular sex.

These few weeks and the next few weeks her shift for work has been 6pm to 2.30am .. that is perfect for me. I get a few more naps in, walk the dog for an hour or so, get all my meals in and have more functional workouts.

Todays workout was legs

6 sets of 10 squats - all with 90kg (nothing fancy)
6 sets of 10 elevated squats (ankles on a block of wood) - all with 90kg (nothing fancy)
10 sets of 10 leg press - worked up to 440kg
6 sets of 10 leg extensions - final set was the stack .. 110kg

Diet is pretty good

100gm oats with 50gm whey isolate / water
5 meals of 100mg rice, 100mg chicken and 100mg of frozen mixed vegies

Pretty simple and satisfying