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  1. #46
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    Joe 2013's Avatar


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    Yesterday was a tough day . I worked as a security guard at an electro music festival up the swiss mountains . Did a 10 hours shift and was in bed by 03 a.m.
    Today was supposed to train legs but decided to do it tomorrow . Instead i did an upperbody workout
    Chins 2x max reps
    Pulldowns 3x10
    Hammer rows 4x12
    Hammer seated press 3x15-12-10
    Incline dumbell flies 3x10
    Cable crossovers 1x30 reps ( for pump )
    Pushdowns 3x15-12-10
    Dips machine 3x10
    One arm preacher curls 3x10
    Hammer curls 3x10

    Preworkout 10mg GW , 1 scoop shock therapy
    Pinned 250mg sust , 200 mast , 100 hex
    Post workout had 60g whey iso , 1 banana , 100g oatmeal

  2. #47
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    Quote Originally Posted by Joe 2013 View Post
    Yesterday was a tough day . I worked as a security guard at an electro music festival up the swiss mountains . Did a 10 hours shift and was in bed by 03 a.m.
    Today was supposed to train legs but decided to do it tomorrow . Instead i did an upperbody workout
    Chins 2x max reps
    Pulldowns 3x10
    Hammer rows 4x12
    Hammer seated press 3x15-12-10
    Incline dumbell flies 3x10
    Cable crossovers 1x30 reps ( for pump )
    Pushdowns 3x15-12-10
    Dips machine 3x10
    One arm preacher curls 3x10
    Hammer curls 3x10

    Preworkout 10mg GW , 1 scoop shock therapy
    Pinned 250mg sust , 200 mast , 100 hex
    Post workout had 60g whey iso , 1 banana , 100g oatmeal
    The oatmeal you make porridge or grind up for a shake ?

    Ted

  3. #48
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    I make as a porridge . It's a micronized oatmeal , chocolate flavour . It tastes really good and digest easily

  4. #49
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    Quote Originally Posted by Joe 2013 View Post
    I make as a porridge . It's a micronized oatmeal , chocolate flavour . It tastes really good and digest easily
    Yea when bulking i get thru 300g oats a day - I add honey and fruits normally a banana and some blueberries but i always have 200g ground up in my backpack just incase i fall behind on my calories, ground oats mix well with water and don't taste too bad

    Ted

  5. #50
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    Legs day !
    1ml dbol-mtren preworkout with 10mg GW
    Intraworkout 10g bcaas ( Finaflex )

    Leg ext. 3 warm up sets of 20 reps , 3 sets of 10 reps heavy
    Leg press 8 sets of 15 reps with different feet positions
    Lunges with 45's 4 sets of 10 steps each leg
    Lying leg curls 4x12
    Seated calves machine 4x20
    Finished with 10m abs
    Meals today :
    2x whey-oatmeal-banana
    1 omelette with 3 whole eggs and 3 whites , 2 whole grain slices of bread
    1 chicken-rice-asparagus with olive oil
    1 big salad with tuna , olives , tomatoes , green beans and potatoes
    Last meal will be greek yougurt with almonds and blueberries

  6. #51
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    Chest-delts-tris
    Incline press 4x15-12-10-8
    Flat dumbell press 4x12
    Rear delts machine 4x15
    Dumbell laterals 4x10
    V-bar pushdowns 4x10
    Dumbells skullcrushers 4x10

    Trained early a.m as i had to work from 10a.m. to 16 p.m.
    Took 2 meals at work : a big lean roasted beef sandwich and a whey-oatmeal-peanut butter sludge ( yummy )

  7. #52
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    What's a peanut butter sludge? Or don't I want to know?

    Ted

    Sent from my SM-G960F using Tapatalk

  8. #53
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    Quote Originally Posted by superted99 View Post
    What's a peanut butter sludge? Or don't I want to know?

    Ted

    Sent from my SM-G960F using Tapatalk
    Lol....easy done brother : put 2 scoops of whey choc into a bowl , add quantiy of micronised oatmeal . Add 1-2 spoons of peanut butter . Add water , stir then leave in the fridge for 5-10m . That's a sludge

  9. #54
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    Quote Originally Posted by Joe 2013 View Post
    Lol....easy done brother : put 2 scoops of whey choc into a bowl , add quantiy of micronised oatmeal . Add 1-2 spoons of peanut butter . Add water , stir then leave in the fridge for 5-10m . That's a sludge
    Ill stick with my Raw eggs and ground oatmeal

    Ted

  10. #55
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    Quote Originally Posted by Joe 2013 View Post
    Lol....easy done brother : put 2 scoops of whey choc into a bowl , add quantiy of micronised oatmeal . Add 1-2 spoons of peanut butter . Add water , stir then leave in the fridge for 5-10m . That's a sludge
    This is my favorite breakfast. I eat it nearly every day hahah, really good stuff
    When the hood drops, the bullshit stops.

  11. #56
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    Quote Originally Posted by Swolewelder View Post
    This is my favorite breakfast. I eat it nearly every day hahah, really good stuff
    Yeah my favourite breakfast too....actually often i eat that as last meal of the day too

  12. #57
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    Abs and Back
    Crunches 4x20
    Reverse crunches 4x20
    Lower back extension machine 4x20
    One arm cable pulldowns 3x10
    Chins 3x max reps
    One arm hammer rows 4x15-12-10-8
    Low cable rope rows 3x10
    High cable rope pullowers 3x10

    1ml tren suspension 90m preworkout , 10mg GW 30m pre
    Also 1ml sustanon ( 400mg )
    Tomorrow will be 1ml hex and 1ml masteron
    Made some rice pancakes today
    6 whole eggs
    120g basmati rice
    60g rice fluor
    Grated parmisan cheese
    Extra virgin olive oil
    Garlic , pepper , origan and sea salt

  13. #58
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    Delts and cardio
    Rear delts laterals ( seated ) 4x10
    Standing dumbell laterals 3x12
    One arm dumbell upright rows 3x10
    Rope face pulls 3x15
    Dumbell press 4x15-12-10-8
    Cardio 30m treadmill
    Weight slowly goin' up , 84,5 kg this morning
    Started 3xweek cardio ( 30m ) to control fat gains

  14. #59
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  15. #60
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    Yesterday was upperbody workout with my boy Dorian
    Upped my dose of sustanon to 1g ew split into 3 shots
    Tren hex stays at 300 ew and masteron at 600 ew
    Today is off day . Having 5 meals instead of 6 .
    Last meal will be a home made italian pizza ...looking forward to that lol

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