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Dirts unsponsered log

Get Shredded!
dirt85 said:
Didn't get macro yesterday, something happened with my phone, but I know I was over about 200cal.

Morning weight 192.8
Pull
Cable pullover
130x12 140x12 150x12
Landmine row v-handle
2plate x12 3plate x12,12
Db curls
55x12,12
Seated row lat focus
2plates on each side x12,12,12
Seated row chest supported wide grip
2plates each side x12,12
Seated Incline curl
27.5x12,12
BB row
135x12 185x12,10
Wide grip pull downs
130x12,12,12 focus on stretch and squeeze
Isolated hammer curl using preacher seat.
20x12 25x12,10
10 minutes on tread
Click to expand...

Damn dude… 55lb Db x 12,12

Fuck yeah! Get it!


NS4P_Y
 
Weight 193.0
Legs were still a little tender from Friday, so I did shoulder, ab, and a little forearm.
Rear delt fly's
145x15 160x15,10
Side Lateral raises with cable and ankle cuff. Seen Wesley Visser doing it.
20x12 25x9 20x11 each arm
Cable crunches
100x15 130x15 150x15
Seated Incline press Smith machine
90x12 140x9,7
@Valdosta forearm
45x15 55x15
Behind back shrug smith machine
90x15 140x12,12
Seated bent over fly
40x15,15,15
Palm up forearm curl
40x15,15,15 each arm
Oblique crunches db
70x10 80x10
Db shrugs
85x failure x2
Upright bb row
85x15 95x11,9
 
dirt85 said:
Macros today
2523cal
P.232
C.239
F.82

Went a touch higher than I meant to, especially on fat, but I will be lined back out tomorrow being at work helps. For whatever reason I have been absolutely starving today, usually not a problem with spacing out my meals.
Click to expand...
Yeah, if you go over cals, make it carbs. :)
 
Morning weight 192.8
Woke up about 45 minutes before my alarm, so went and did a little cardio. I haven't slept good in months, so might as well make use of it. A lot of times I will go into work early, if it's an off day at the gym. I'm going to try to start doing more cardio days instead.
 
Meetketchup said:
Sleep is just as important as the diet/training and gear. Get some sleep aids of needed.
Click to expand...
I get about 6 hours at most. We have a dr. office at my job, if some melatonin don't work, I'm going to see what they give me.
 
Legs
Leg extensions
70x15 115x12 130x12,12
Lying hamstring curls
70x15 90x12 110x10
Squat
135x10 195x10 215x10 225x10
Cable crunches(matrix)
72.5x15,15,15
Standing calf raise (matrix perfect squat mach.)
140x12 160x15,15
Leg press
4plates x12 8plates x15 10plates x10
Db rdl
70's x12,12
Adductor
85x10x10x10
 
9/12 macro
2456cal
P.222
C.266
F.60

Going to start adding some more calories, still dropping a little weight, and I should be starting to add some
 
Push, got very little sleep last night, the storms woke up my little girl, so I was up with her for a few hours. Workout definitely suffered

Incline db press
50x30 90x12,10,6
Flat db press
100x12,10
Db Lateral raises
30x12,12,12 45x17 partials
Matrix Incline machine plate loaded
115 each side x12,10,6
Overhead tri extension rope
120x12,12,12
Bb upright row
95x12,12,10
Incline cable flys
40x15 50x12,12
V-bar push down fst7
130lb
Peck deck fst7
160lb
 
Get Shredded!
Weight 192.0
Pull
Cable pullover
150x12,12,12
Landmine row v-handle
3 plates x 12,12
Seated wide grip Cable row
130x15,15
Db curls
55x12,12 drop set, 40-fail, 30-fail, 20-fail
Matrix Seated row
2plates each side x12 2plates and 25 x12,12
Preacher seat hammer curl
25x12 27.5x12
Peck deck rear delt fly fst7
140lb
 
Legs
Leg extensions
130,12,12,12 drop 70 to fail
Lying hamstring curls
100x10,10,5
Squat
135x10 185x10 225x10 245x5,5,5
Cable crunches
150x15 160x15 170x15
Standing calf raise matrix squat machine
140x15 160x15 180x11
Leg press high feet (hams)
6plates total x 15,15,15
Ss hyperextension bw x 15,15,15
Adductor
70x13 80x10,8

Need to work on my leg routine, don't seen like I'm doing enough.
Getting bloods tomorrow, have been super irritable, have not been taking ai to see how the mast does.
 
Meetketchup said:
Not even close!! :)
Click to expand...
Going to go through some others logs, and try to come up with something better. My gym doesn't have a hack squat. And I don't really care for trying to do it on the Smith. I usually do rdls also, skipped today, since I did hams on Leg press, should have done both.
 
Push. Got cut a little short today, unexpectedly, but still had a good pump.
Incline BB bench
135x15 185x12 195x8,6 135x9
Flat db bench
100x12,11,6 50x10
Upright bb row
95x12,12,12 add 5 next time
Matrix Incline press
115x11,7,7
Bw Dips
15,15,11
Side Lateral raises
30x12,12,12 go up next time
Tri push down rope
120x15 140x12,12,12
 
Still waiting on test level to come back, but my estradiol was <15 .
That's 400mg week sust and 200mg week mast 20mg day provi. Dropping provi and go back in a few weeks and re-check, that explains my irritability.
 
Last cycle was 500wk sust,250wk test c and only .5mg week adex, and I was always around 50 on my e2, hopefully I can get balanced back out, may bump sust to 500, also
 

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