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ASF challenge log

drow

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Get Shredded!
Hey, I had my log in a sponsor section, the sponsor that is not to be mentioned (AL) or voldemort. Just a little Harry Potter reference for you nerds.

Anyway let's get to the point.
Stats:
27yrs old
5'9
205lbs

I'm getting a little late start as ive been pinning shit gear for 6 weeks. Lucky if it was even TRT doses. But, on a good note ive been busting my ass so things will only get better.

Pinned 250mg test E today and 100mg tren ace. Drew with 18g, pinned 22g in right glute.
Right now I plan on pinning Sunday/Tuesday-tren only/Thursday but I do start new job tomorrow which is working 7days a week so my current lift schedule and pin schedule might get adjusted.

Current split has been:
Legs/shoulders
Chest/tri
Back/bi
2x a week so one day off a week.
Work schedule might have mean only Monday-friday in gym so I'll jus drop a workout to once a week instead of 2x.

Pin schedule I stated above might be switched to:
Monday : 250mg test, 100mg tren a
Wednesday : 100mg tren a
Friday : 250mg test, 100 tren a

Diet: shooting for 4k cals a day. 400grams protein is main focus as getting carbs and fats are the easy part.
Going to buy a new scale that weighs in grams as I have a cheap one I currently use. 2lbs of chicken and carton of egg whites plus shakes are main source of protein. Still getting this dialed in as I want to bulk but stay lean.

Give me any constructive criticism or feedback as I'm open minded.
Goal is to get to 225lbs and 10%body fat

I wouldn't say I'm carb sensitive but I've never walked around with a 6 pack in my life but I've always been pretty lean.

Today is legs/shoulders. I'll post up main lifts later to at least watch strength gains and I'll try to get some measurements

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Apparently everyone at the gym wanted to do legs today so mainly killed my shoulders.

Side cable raise
Bent over reverse fly's
Shrugs
Front raises
Dumbbell shoulder press
Rope face pulls.

Legs I just got 3x20 225lbs squats and leg curls/extension supersets

Actually thinking about doing legs every other day. Might start that next week if I'm only lifting 5x a week

Chest/tri/legs
Back bi
Shoulders/legs
Chest tri
Back bi legs.

Maybe that for frequency training on my legs. Just an idea as of now.

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For some reason I can't get on this board on Tapatalk right now so this sucks using the browser on my phone.

Back/bis today
Pull up 4x10/bent over reverse fly's 4x20 superset
Dumbbell rows 4x20 50lb dumbbell
Lat pull down/barbell row superset 4x20
Seated rows 4x20
Lat cable pulldowns 4x20
Single arm cable row 4x20
Hammer curl/regular curl superset
Straight bar leaned back cable row 4x20
Straight bar reverse grip curl 4x20
Run the rack cable curls 80lbs-30lbs AMRAP
Keeping the intensity high an the pump hurting

General food intake was:
AM shake-skim milk, EV Olive oil,protein,egg whites,pack of oatmeal
Lunch: 2lbs of chicken(consumed throughout the day)
Afternoon shake:skim milk,EV olive oil, protein and eggwhites
Dinner: Chicken an white rice
Workout
Post lift shake:skim milk and protein.
 
Chest/tris today.
Flat Dumbbell bench
Flat barbell bench (high reps)
Incline dumbbells
Cable fly's high
Cable fly's low

Tricep cable rope pushdown
Straight bar cable pushdown
Kickbacks
Overhead dumbbell press
Overhead cable extension

All 15-20 rep ranges for triceps with less than a minute for rest

General food for the day:
AM shake
Chicken for lunch
afternoon shake
Mac an cheese hour pre lift
Post lift shake
Ice cream sandwich

Tried to get some carbs in today

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Lifting I feel great. Trying to get my diet spot on So this weekend I'm getting a new scale. Any recommendation? But once I Get that figured out I'll be good.
Not much time for cardio as I'm working 80+ hours a week that's why I'm trying to dial diet in perfectly.

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Lifting I feel great. Trying to get my diet spot on So this weekend I'm getting a new scale. Any recommendation? But once I Get that figured out I'll be good.
Not much time for cardio as I'm working 80+ hours a week that's why I'm trying to dial diet in perfectly.

Sent from my XT1254 using Tapatalk
Recommendations for what?

Pick a topic and I'll give some advices
 
Sept 29
Pull ups 3x10/bent over dumbbell rev fly's 3x15/20/20 15lb dumbbell

Single arm dumbbell rows
4x15 (60lb dumbbell/70lb dumbbell/70/15)

Lat pulldown wide grip
4x20 (100lbs)

Seated cable rows wide grip
60lb x20
100lb x20/x15/x

Single arm cable row for lats
Forgot weights used

Biceps: a lot til failure high reps. forgot to log them

Basic food intake:
AM shake
Rigatoni and ground beef lunch
Afternoon shake
Workout
Post lift shake
Chicken/rice dinner

Got some carbs in today but phuck it.

Any ideas on a good scale anyone?

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Legs/shoulders today
Too lazy to log my workout so phuck it.
Didn't eat enough. Didnt lift enough. No gym tomorrow. Going to make next week my bitch

If you find Gains, tell him I'm looking for him

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IML Gear Cream!
Legs/shoulders today
Too lazy to log my workout so phuck it.
Didn't eat enough. Didnt lift enough. No gym tomorrow. Going to make next week my bitch

If you find Gains, tell him I'm looking for him

Sent from my XT1254 using Tapatalk
Don't get in a rut boss! Fucking pillage the gym next week!
 
Today morning session was chest/bis. Mixing things up a little this week

Flat bench dumbbell. 8reps/12reps/15reps. Then 15/12/8.
100lbs/90/80
70/60/50lbs

Flat barbell/pull over supersets
185x8/60x8
155x8 / 60lbsx8
155 / 60

Incline narrow/wide grip 8reps/5reps no rest
115lbs
135
135

Low fly/incline fly/ incline dumbbell
30lbs/30lbs/45lbs
30/30/50
30/30/50
30/30/50 (10rep/10/8)

Biceps

Barbell curl
65x8
75x8
85x8
85x8/75x8/65x8/45x8
(triple drop set)


Ez preacher curl
20lbsx10
50lbsx10
50lbsx10
60x10

Rope hammer cable curls/reverse straight bar cable curls supersets

80lbsx8/70x4
100x8/90x4
120x8/100x4
120x8/100x4

Incline curl/incline hammer/stand hammer cross body sets of 8s
30/30/25
30/30/25
30/30/25
30/30/25

Rope curl til failure


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