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T bol log

Quick low volume leg day
Hadn’t done legs in about a month due to low energy from sleep issues etc.

Plate loaded squat machine
245 warmup by 12
445 warmup by 10
645x9
645x6

Leg extensions full stack 220
15, 12,10,10

Lying hamstring curls
160x 12
200x10
200x10

Not a ton of volume but after the heavy squats and not working out legs in a month I’m sure I’ll be good and sore tomorrow as legs were shaking on the squats.

Time to get back into it weekly and gradually add in volume. I’ll probably get back to splitting up hamstrings and quads on separate days to put more focus and load on each one on their own day.
 
Bro...your sleep apnea must have been hardcore? A month off from legs due to poor sleep? I wonder why your sleep is much worse this time around than previous cuts/bulks/contests? Was there anything else aside from sleep apnea that was keeping you awake at night?
 
I was drained, I had severe severe apnea where I would stop breathing 106 times an hour, basically I was getting no rest or deep sleep . I think I had it over a year but I think the rebound weight of gaining 20lbs pretty quickly added to it to just totally drain me. I’m feeling much better and fresh now so it’s a big difference. I was glad to move some weight again today. 1 month isn’t enough time to lose much if any muscle as I was still eating but now that I’m back it’s time to get them growing again.
 
Good for you man. I was starting to get a little worried about my brother. Being a competitive BB can be a tough lifestyle!💪


mrgreen376 said:
I was drained, I had severe severe apnea where I would stop breathing 106 times an hour, basically I was getting no rest or deep sleep . I think I had it over a year but I think the rebound weight of gaining 20lbs pretty quickly added to it to just totally drain me. I’m feeling much better and fresh now so it’s a big difference. I was glad to move some weight again today. 1 month isn’t enough time to lose much if any muscle as I was still eating but now that I’m back it’s time to get them growing again.
Click to expand...
 
I hear ya no worries the cpap has been huge for me ! I feel alive again lol
 
Sorry for not being around as much here’s an update today

Felt back strong today
Best day of offseason strength yet

Lats/ rear delts today

T bar rows
3 plates x12
4 plates x10
5 plates x8
6 plates x6

Lat pulldowns
200x12
220x10
250x7

Cable pull throughs
3x10 100lbs

Seated cable rows
2 sets 180x10

Rear delt cable face pulls
70x15
80x12
100x8

Meals so far today
Meal 1
Cup egg whites with 50grams protein shake
Cup oats with 1 scoop whey isolate , 2 tblspoons pb

Meal 2 8oz imitation crab , then preworkout shake of 80g carbs with 10g creatine, 5g aminos , 5g citrulline and a preworkout product followed by 10units of slin and 4 units hgh preworkout

Post workout 50g whey iso , 50g carbs

Meal 3 8 oz chicken breast , 1 avocado
 
Good to hear bro!


mrgreen376 said:
Sorry for not being around as much here’s an update today

Felt back strong today
Best day of offseason strength yet

Lats/ rear delts today

T bar rows
3 plates x12
4 plates x10
5 plates x8
6 plates x6

Lat pulldowns
200x12
220x10
250x7

Cable pull throughs
3x10 100lbs

Seated cable rows
2 sets 180x10

Rear delt cable face pulls
70x15
80x12
100x8

Meals so far today
Meal 1
Cup egg whites with 50grams protein shake
Cup oats with 1 scoop whey isolate , 2 tblspoons pb

Meal 2 8oz imitation crab , then preworkout shake of 80g carbs with 10g creatine, 5g aminos , 5g citrulline and a preworkout product followed by 10units of slin and 4 units hgh preworkout

Post workout 50g whey iso , 50g carbs

Meal 3 8 oz chicken breast , 1 avocado
Click to expand...
 
Gc update

Strength is increasing now which is good

Quick leg day today
Squat plate loaded platform machine
Front squats
2 plates a side x15
4plates a side x12
5 plates a sidex15

Leg press
11 plates per side 3x12

Seated hamstring curls 130 3x10

Lying ham curls 180 2x12

Standing calf raise machine 440 3x10
 
Get Shredded!
Your back my brother!!! Keep killing it!


mrgreen376 said:
Gc update

Strength is increasing now which is good

Quick leg day today
Squat plate loaded platform machine
Front squats
2 plates a side x15
4plates a side x12
5 plates a sidex15

Leg press
11 plates per side 3x12

Seated hamstring curls 130 3x10

Lying ham curls 180 2x12

Standing calf raise machine 440 3x10
Click to expand...
 
Shoulders /tri’s


Operation add massive mass this offseason under way

Overhead smith seated press
135x12 185x12 225x10 275x8 315x7

Db seated side laterals
35 x12 40 x10 40x8

Cable front pull raise 40lbs 3x10

Seated shrugs
2 plates per side x 10
3 plates per side x10
4 plates per side x8

Single arm pull down
90lbs 3x10
Single arm underhand pulldown 40lbs 2x10

Close grip bench 180 3x10
 
Seated Press numbers are getting up there big daddy!!! Get fired up!!


mrgreen376 said:
Shoulders /tri’s


Operation add massive mass this offseason under way

Overhead smith seated press
135x12 185x12 225x10 275x8 315x7

Db seated side laterals
35 x12 40 x10 40x8

Cable front pull raise 40lbs 3x10

Seated shrugs
2 plates per side x 10
3 plates per side x10
4 plates per side x8

Single arm pull down
90lbs 3x10
Single arm underhand pulldown 40lbs 2x10

Close grip bench 180 3x10
Click to expand...
 
Hamstring focussed leg day
Much needed day to focus on these

High stance leg press
300x15 450x15 600x9

Stiff legged deadlifts
315x9 315x9 375x6

Hamstring curls
180x12
220x7
200x10

Calves
3 sets of as many reps as possible in a minute with 70lbs ... shit burns

3 sets 160x 12reps

Time to go eat !
 
What are you running now Mr Green?

Sleep improving?


mrgreen376 said:
Hamstring focussed leg day
Much needed day to focus on these

High stance leg press
300x15 450x15 600x9

Stiff legged deadlifts
315x9 315x9 375x6

Hamstring curls
180x12
220x7
200x10

Calves
3 sets of as many reps as possible in a minute with 70lbs ... shit burns

3 sets 160x 12reps

Time to go eat !
Click to expand...
 
Test E at a gram a week
Deca 600 mg a week
And the t bol at 40mg pre workout but will prob take a break from the orals here soon

I’m heavy on the liver support supps right now
 
Yeah buddy...I bet your feeling great!!

mrgreen376 said:
Test E at a gram a week
Deca 600 mg a week
And the t bol at 40mg pre workout but will prob take a break from the orals here soon

I’m heavy on the liver support supps right now
Click to expand...
 
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