[Triv]

No cardio today.

Absolutely solid LEG workout today.

Lying Leg Curls
3×8 Double drop last set

DB stiff leg deads
3×12 (X reps – 1 1/4 reps)

Single leg seated leg curls
3×8

Leg ext
3×20 Double drop last set

Pivot Leg Press
3×10

Hack Squats
3×8 Double drop last set

Seated Calves
3×12 Double drop last set

Standing Calves
3×12-20

T

[Triv]

Triv wrote:

Hi triv

nice log mate. I like Justin’s carb cycle approach. what brand ok mk677 are you using mate and what does?

thanks

Hey mate,

The brand is Project SARMS…working a treat.

T

_________________________________________

Strengthen the mind along with the body…without the mind, the body is nothing.

had a quick look online for project SARMS but couldn’t find anything. do you have a link? Thanks[/quote]

Local compounding guy…no site. Where are you based?

[Triv]

12mins fasted HIIT on stair master + Stretching + Lower trap 3’s.

CHEST/BICEPS

Incline DB Press
2×15
4×8

Machine MTS chest press
3×12 (X Reps)

Flat DB Fly
3×10 (seth set last set)

Incline Hammer Press
3×10

Alt DB curl
2×15
3×12

Machine Preacher curl
3×12 (double drop last set)

Spider curl
3×15

Unreal session and loading is climbing very well still during this rebound…I am heavier than at the peak of my offseason prior to prep but lean!..so the largest with the best condition Iv’e ever had.

T

[Triv]

Hi triv

nice log mate. I like Justin’s carb cycle approach. what brand ok mk677 are you using mate and what does?

thanks

Hey mate,

The brand is Project SARMS…working a treat.

T

[Triv]

This weeks check in went very well and Justin is putting food up again to continue riding this rebound hard. All is well and I am seen the best progress of my gym life to date to be honest.

L0W – 300P 300C 42F (1-2 a week)
MED – 300P 525C 35F (2-3 a week)
HIGH – 250P 825C 0F (3 a week)

BACK today…

Close Grip Pulldowns
2×15
3×10 Double drop last set

Seated Cable Row
3×10

Straight arm pulldown
3×12

Seated Chest Supported Machine Row
3×12

1 Arm Incline Bench DB Row
3×12

Chest Supported T-Bar Row
3×10 Double drop last set

Rear Delt Cable Fly
3×15

1 legged calve raise
3×15

T

[Triv]

LEGS

Murdered this session…

Leg Extensions
4×15

Wide Leg Press
3×15 (RP last set)

Smith Squats
3×20

Seated Leg curls
3×12

BB Stiff leg deads
3×10

Abductors
3×15

Standing Calves
3×15

[Triv]

Despite having a fkn cold session was bang on and made great improvements in quality and loading.

CHEST/BICEPS

Flat Hammer Strength Press
2×15
4×8 (double drop last set)

Machine Fly
3×10

Incline Smith
3×8 (Seth last set)

Neutral machine press
3×12

Cable curls
2×15
3×12

Machine preacher curl
3×12 (Double drop last set)

DB Hammer curls
3×10 (1 1/4 reps)

Pumped and smoked.

Doubling down on glutamine, olive leaf extract and other cold/flu meds as needed. Main thing is my damn blocked and running nose.

LEGS tomorrow…hopefully better upon waking.

T

[Triv]

12mins HIIT upon waking today + Stretching + Abs.

No training today. Plus I am a little under the weather so OFF day came at a good time.

LOW day diet wise.

T

[Triv]

BACK today went down very well… Lower back got a little jacked up during T-Bar rows but not too bad.

Underhand grip pulldowns
2×15
3×8 (double drop)
T-Bar Rows
4×8
1 arm plate rows
3×10 (double drop)
Bent over smith rows
3×8
Seated chest supported rows
3×12 (Seth final set)
Pullover machine super set Wide Seated Cable row
3×10
Rear delt machine
3×15 (partials last set)

T

[Triv]

LEGS yesterday:

Leg extensions
4×10 (Seth set last set)
Hack Squats
3×8
Leg Press
3×15 (Double drop last set)
Seated Leg curls
1×15
3×8
45deg Hyper
3×10
Lying Leg curls
3×10 (Double drop + partials last set)
Standing Calves
3×10 + 20 partials

Today….DELTS/TRICEPS

Machine Shoulder Press
3×8
Machine side laterals
3×15 (Double drop last set)
Plate loaded shoulder press
3×8 (Partials + ISO last set)
DB side lateral superset Plate front set
3×10
Machine dips
4×12
Overhead Cable Extensions
3×10
Wide pressdowns
3×12 (Seth set last set)

My strength is climbing at a VERY good rate along with muscle mass…this rebound has been exceptional.

Show was exactly 4 weeks ago on stage at around 195-198lbs and I am woke up at 221.8lbs today with ok condition.

Triv

[Triv]

Early morning CHEST/BICEP workout.

Incline Hammer Strength Press
2×15
3×6-10

Low Incline Smith
3×8 (seth set last set)

Machine fly
3×12 (double drop last set)

Machine Press
3×15

Machine preacher curl
2×15
3×12 (stretch partials last set)

BB Curl
3×12

Cable curl
3×21’s

unreal session and strength jumped a lot from the last time I hit this rotation. Spoke to Justin today and we will continue this rebound phase given my body is growing like a weed and I am feeling amazing.

T

[Triv]

OFF training day today but did have some fasted Cardio in – 12mins HIIT on stair master + abs + rotator work.

Massage this arvo as well.

Enjoyed a day off tbh….needed it.

Triv

[Triv]

No Cardio today…HIGH day

BACK looked like this:

Hammer Strength
2×15
3×10

Seated Cable Row
3×8 Double drop final set

BB Rows
3×8

Neutral Pulldowns (Nautilus)
3×12 Double drop final set

Incline Bench DB Row
3×10

Snatch Grip Rack Deads
3×8

Face pulls
3×12 Double drop final set

Check in today was amazing..my weight jumped up 7lbs since last week thanks to a diet tweak and MK 677. A tiny bit softer but noting that concerns us. Sitting at 218.6lbs with a goal on 240lbs in respectable condition over the next 12 months. Slow and steady we will achieve this.

T

[Triv]

12mins Fasted HIIT today…DELTS/TRICEPS this arvo:

Overhead BB Press
2×15
3×12

Cable Side laterals
1×12
1×15
1×20

Neutral grip machine press
3×8 double drop last set

Upright cable row
3×12

BB front raise
3×10

Mid Grip BB Press
2×15
3×10

Dips
3×8

Overhead Cable Ext
3×12 double drop last set

MEDIUM carb day. Growing daily and holding good condition.

T

[Triv]

Early session today before heading in to train clients.

Got to gym at 4:30 am…so it was semi-fasted having an Intra drink only which is fine.

LEGS

Lying Leg curls
2×15
3×8 double drop

DB Stiff Leg Deads
3×12 1 1/4 reps

Single Leg curls seated
3×8

Leg Extension
2×15
3×20 double drop

Pivot Leg Press
2×10
3×10

Hack Squats
3×8 Double drop

Unreal session…strength was up a good wack since last spin. Rebound going better by the day.

T