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  1. #1
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Rep range change and current food

    Started new rep range today on upper back day. Mind you Iíd been out of the gym for a solid week so just being there felt great but tiring at the same time.

    These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.

    Wide grip pull-ups 5 sets to failure (60)
    Close grip lat pulls 5 sets of 20
    Low rows 5 sets of 20
    Seated machine row 5 sets of 15
    Rear delts flys in laying position 5 sets of 20
    Close grip cable row 5 sets of 20

    Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)

    These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.

    No gear 12 full weeks off
    Hgh 3iu (Mecca)
    Igf 80 mcg
    GW 20mg

    Food
    7 egg whites, two slices of ham, 1 cup of coffee
    .9lbs of chicken, 10oz mixed veggies split into two meals
    One fit crunch protein snack bar
    One power crunch protein bar
    (Gotta ditch at least one bar)
    .3 lbs of chicken, 2 cups of rice (split into before and after workout)
    Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.

    So this is what I got going on right now

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  2. #2
    Mecca V.I.P. bodybuilding reputation bodybuilding reputation bodybuilding reputation Alexandoy's Avatar
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    Re: Rep range change and current food

    I have noticed that your meal is mainly chicken. Are you avoiding beef or are you just a chicken lover? I am cutting down on my chicken consumption because of the cholesterol. Our family physician said that chickens are fed with chemicals so they are not natural chickens anymore. Beef is safer to eat, at least over here. I guess you don't eat the egg yolk because of the cholesterol?




  3. #3
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by Alexandoy View Post
    I have noticed that your meal is mainly chicken. Are you avoiding beef or are you just a chicken lover? I am cutting down on my chicken consumption because of the cholesterol. Our family physician said that chickens are fed with chemicals so they are not natural chickens anymore. Beef is safer to eat, at least over here. I guess you don't eat the egg yolk because of the cholesterol?
    I do switch back and forth with chicken/beef/turkey but I did do my last two meal write ups with chicken. But in my freezer right now is 98% lean beef and 93% lean turkey




  4. #4
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Yesterday days workout included

    Push day
    Incline bench press 5x20
    Flat bench 5x20 2x10
    Circuit tempo 30 incline sit ups/ 30 ab rolls/30incline sit ups/ 30 leg rises/ 5 min plank
    Hammer strength decline bench 1x35(didnít have weights set right) 4x20
    No flys today
    Dips body weight only 5x20
    Tricep extensions 5x20
    Dumbbell kickbacks 4x10

    This was day two of rep change and up tempo approach. I can already feel it too. Sore, tired and Iím still dealing with the heat of the summer so thatís draining me a bit too. Rest day is going to be Sunday as I have this day off and will spend some time at the beach.

    Food was normal on Saturday. I prepare 3 days of food at a time so Iíll update this every third day. Sunday I will eat Mexican Carne Asada is what I like.

    Gear is still nothing and going to pull bloods next week at some point to see how my recovery has gone. Iíll update my ď my approach to PCT thread with theseĒ

    Hgh 3iu
    Igf 100mcg

    And a bunch of damn vitamins.




  5. #5
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    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation Drealdeal's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Started new rep range today on upper back day. Mind you Iíd been out of the gym for a solid week so just being there felt great but tiring at the same time.

    These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.

    Wide grip pull-ups 5 sets to failure (60)
    Close grip lat pulls 5 sets of 20
    Low rows 5 sets of 20
    Seated machine row 5 sets of 15
    Rear delts flys in laying position 5 sets of 20
    Close grip cable row 5 sets of 20

    Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)

    These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.

    No gear 12 full weeks off
    Hgh 3iu (Mecca)
    Igf 80 mcg
    GW 20mg

    Food
    7 egg whites, two slices of ham, 1 cup of coffee
    .9lbs of chicken, 10oz mixed veggies split into two meals
    One fit crunch protein snack bar
    One power crunch protein bar
    (Gotta ditch at least one bar)
    .3 lbs of chicken, 2 cups of rice (split into before and after workout)
    Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.

    So this is what I got going on right now
    I like the plan bro, will this be the first of many entries making this a log??? Is like to see u run it here . I know at least 6 others who would follow




  6. #6
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by Drealdeal View Post
    Quote Originally Posted by maj79 View Post
    Started new rep range today on upper back day. Mind you Iíd been out of the gym for a solid week so just being there felt great but tiring at the same time.

    These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.

    Wide grip pull-ups 5 sets to failure (60)
    Close grip lat pulls 5 sets of 20
    Low rows 5 sets of 20
    Seated machine row 5 sets of 15
    Rear delts flys in laying position 5 sets of 20
    Close grip cable row 5 sets of 20

    Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)

    These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.

    No gear 12 full weeks off
    Hgh 3iu (Mecca)
    Igf 80 mcg
    GW 20mg

    Food
    7 egg whites, two slices of ham, 1 cup of coffee
    .9lbs of chicken, 10oz mixed veggies split into two meals
    One fit crunch protein snack bar
    One power crunch protein bar
    (Gotta ditch at least one bar)
    .3 lbs of chicken, 2 cups of rice (split into before and after workout)
    Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.

    So this is what I got going on right now
    I like the plan bro, will this be the first of many entries making this a log??? Is like to see u run it here . I know at least 6 others who would follow
    Definitely. Iím leading up to a AAS log in mid July. I love reading and watching logs. This fourm has tons of them




  7. #7
    MuscleMecca Sponsors
    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation Drealdeal's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Drealdeal View Post
    Quote Originally Posted by maj79 View Post
    Started new rep range today on upper back day. Mind you Iíd been out of the gym for a solid week so just being there felt great but tiring at the same time.

    These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.

    Wide grip pull-ups 5 sets to failure (60)
    Close grip lat pulls 5 sets of 20
    Low rows 5 sets of 20
    Seated machine row 5 sets of 15
    Rear delts flys in laying position 5 sets of 20
    Close grip cable row 5 sets of 20

    Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)

    These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.

    No gear 12 full weeks off
    Hgh 3iu (Mecca)
    Igf 80 mcg
    GW 20mg

    Food
    7 egg whites, two slices of ham, 1 cup of coffee
    .9lbs of chicken, 10oz mixed veggies split into two meals
    One fit crunch protein snack bar
    One power crunch protein bar
    (Gotta ditch at least one bar)
    .3 lbs of chicken, 2 cups of rice (split into before and after workout)
    Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.

    So this is what I got going on right now
    I like the plan bro, will this be the first of many entries making this a log??? Is like to see u run it here . I know at least 6 others who would follow
    Definitely. Iím leading up to a AAS log in mid July. I love reading and watching logs. This fourm has tons of them
    It's a good place for them too lots of support it this tight-knit community. Tons of info too so you don't have to worry about looking lazy or like a noob for asking. Cool I'll keep an eye out for it




  8. #8
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Started new rep range today on upper back day. Mind you Iíd been out of the gym for a solid week so just being there felt great but tiring at the same time.

    These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.

    Wide grip pull-ups 5 sets to failure (60)
    Close grip lat pulls 5 sets of 20
    Low rows 5 sets of 20
    Seated machine row 5 sets of 15
    Rear delts flys in laying position 5 sets of 20
    Close grip cable row 5 sets of 20

    Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)

    These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.

    No gear 12 full weeks off
    Hgh 3iu (Mecca)
    Igf 80 mcg
    GW 20mg

    Food
    7 egg whites, two slices of ham, 1 cup of coffee
    .9lbs of chicken, 10oz mixed veggies split into two meals
    One fit crunch protein snack bar
    One power crunch protein bar
    (Gotta ditch at least one bar)
    .3 lbs of chicken, 2 cups of rice (split into before and after workout)
    Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.

    So this is what I got going on right now

    Your new routine rep looks great to me even though you said that you have been out of the gym for couple of weeks now, but if you are consistent with the new rep, it's going to cover a lot of grounds for your workouts drills. Also on your current food, I think that I like more of chicken meal that beef. Too much beef isn't good as I was told by my doctor.




  9. #9
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Today was legs and bicep

    Warm with some core work
    Free motion ab crunch machine 5x20(almost maxed out machine at 140 I think)
    Leg rise 2x20
    Hanging leg rise (toes the ceiling) 2x10
    Leg press 5x20 (funny thing was I thought I didnít have enough weight after first set but stayed with it and by the last set I could barely move at only 410lbs)
    Stayed on leg rise for calf rise 5x30
    Preacher seat curls 1x25 4x20
    Leg curls 5x20
    Dumbbell hammer curls 5x20 (really got a good pump with less weight working the movements slow at 3 second count 30lbs)
    Finished out with lungs 20 step count 135lbs 2 sets

    Not the best day, the heat of the day had me drained a bit walking in.

    For food it was the same but I dropped both protein bars and a protein cookie with my preworkout meal

    Breakfast
    7 egg whites
    2 slices ham

    Meal 2
    .3 oz chicken
    .3 oz veggies

    Meal 3
    .3 oz chicken
    .3 oz veggies

    Meal 4
    .3 oz chicken
    .3 oz veggies

    Preworkout meal
    .15 oz chicken
    1 cup of brown rice
    1 protein cookie

    Postwork meal
    .15 oz chicken
    1 cup of rice

    Pre bed
    Protein shake
    4 raw egg whites
    Mix of peanut protein powder and whey
    Fairlife milk

    No gear today
    HGH 3iu all at 5am
    Igf 100mcg at 4:00 pm

    Blood test ordered today. Maybe Iíll get a chance to do it tomorrow or Wednesday depending on how things go at work.

    Felt pretty tired at the gym today but I feel Iím still feeling the effects of 1 full week out of the gym




  10. #10
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Today was legs and bicep

    Warm with some core work
    Free motion ab crunch machine 5x20(almost maxed out machine at 140 I think)
    Leg rise 2x20
    Hanging leg rise (toes the ceiling) 2x10
    Leg press 5x20 (funny thing was I thought I didnít have enough weight after first set but stayed with it and by the last set I could barely move at only 410lbs)
    Stayed on leg rise for calf rise 5x30
    Preacher seat curls 1x25 4x20
    Leg curls 5x20
    Dumbbell hammer curls 5x20 (really got a good pump with less weight working the movements slow at 3 second count 30lbs)
    Finished out with lungs 20 step count 135lbs 2 sets

    Not the best day, the heat of the day had me drained a bit walking in.

    For food it was the same but I dropped both protein bars and a protein cookie with my preworkout meal

    Breakfast
    7 egg whites
    2 slices ham

    Meal 2
    .3 oz chicken
    .3 oz veggies

    Meal 3
    .3 oz chicken
    .3 oz veggies

    Meal 4
    .3 oz chicken
    .3 oz veggies

    Preworkout meal
    .15 oz chicken
    1 cup of brown rice
    1 protein cookie

    Postwork meal
    .15 oz chicken
    1 cup of rice

    Pre bed
    Protein shake
    4 raw egg whites
    Mix of peanut protein powder and whey
    Fairlife milk

    No gear today
    HGH 3iu all at 5am
    Igf 100mcg at 4:00 pm

    Blood test ordered today. Maybe Iíll get a chance to do it tomorrow or Wednesday depending on how things go at work.

    Felt pretty tired at the gym today but I feel Iím still feeling the effects of 1 full week out of the gym
    Haha, that happens to virtually everyone. When you take so long off with your gym workout, and return to it trying to do lots of things on your first day, it's definitely going to leave dead tired at the end of your workout session. This is actually why it's advised to take it lightly when you take too long time out with your drills when you get back. I'm sure in a week or two, you will feel better and no longer too tired after your reps.




  11. #11
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Today was legs and bicep

    Warm with some core work
    Free motion ab crunch machine 5x20(almost maxed out machine at 140 I think)
    Leg rise 2x20
    Hanging leg rise (toes the ceiling) 2x10
    Leg press 5x20 (funny thing was I thought I didnít have enough weight after first set but stayed with it and by the last set I could barely move at only 410lbs)
    Stayed on leg rise for calf rise 5x30
    Preacher seat curls 1x25 4x20
    Leg curls 5x20
    Dumbbell hammer curls 5x20 (really got a good pump with less weight working the movements slow at 3 second count 30lbs)
    Finished out with lungs 20 step count 135lbs 2 sets

    Not the best day, the heat of the day had me drained a bit walking in.

    For food it was the same but I dropped both protein bars and a protein cookie with my preworkout meal

    Breakfast
    7 egg whites
    2 slices ham

    Meal 2
    .3 oz chicken
    .3 oz veggies

    Meal 3
    .3 oz chicken
    .3 oz veggies

    Meal 4
    .3 oz chicken
    .3 oz veggies

    Preworkout meal
    .15 oz chicken
    1 cup of brown rice
    1 protein cookie

    Postwork meal
    .15 oz chicken
    1 cup of rice

    Pre bed
    Protein shake
    4 raw egg whites
    Mix of peanut protein powder and whey
    Fairlife milk

    No gear today
    HGH 3iu all at 5am
    Igf 100mcg at 4:00 pm

    Blood test ordered today. Maybe Iíll get a chance to do it tomorrow or Wednesday depending on how things go at work.

    Felt pretty tired at the gym today but I feel Iím still feeling the effects of 1 full week out of the gym
    Haha, that happens to virtually everyone. When you take so long off with your gym workout, and return to it trying to do lots of things on your first day, it's definitely going to leave dead tired at the end of your workout session. This is actually why it's advised to take it lightly when you take too long time out with your drills when you get back. I'm sure in a week or two, you will feel better and no longer too tired after your reps.
    Today Iíll do shoulders and want to get back to ten movements like I was doing a few weeks ago lol. But Iíll probably stay around 6 until next week. But Iíll have another tough weekend at home packing for a move so Iíll try to get a lift in but it may be tough




  12. #12
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Shoulder day!

    Shoulder machine press warm up
    1x20 and a stretch

    Hammer strength shoulder press 5x15
    Bent over lateral dumbbell rises 5x20
    Standing lateral rises with dumbbells 2x20
    Standing lateral rises with cables 3x20
    Front rises with dumbbells 5x20
    Shrugs barbell 6x15
    Upright row 5x20
    Farmer carry 40yards 6 times

    Food was the same as day before but added the protein bars in today

    No gear
    Hgh 3iu
    Igf 100mcg

    Energy levels were back up today. Got really good pump. Should get bloods tomorrow




  13. #13
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Today was legs and bicep

    Warm with some core work
    Free motion ab crunch machine 5x20(almost maxed out machine at 140 I think)
    Leg rise 2x20
    Hanging leg rise (toes the ceiling) 2x10
    Leg press 5x20 (funny thing was I thought I didnít have enough weight after first set but stayed with it and by the last set I could barely move at only 410lbs)
    Stayed on leg rise for calf rise 5x30
    Preacher seat curls 1x25 4x20
    Leg curls 5x20
    Dumbbell hammer curls 5x20 (really got a good pump with less weight working the movements slow at 3 second count 30lbs)
    Finished out with lungs 20 step count 135lbs 2 sets

    Not the best day, the heat of the day had me drained a bit walking in.

    For food it was the same but I dropped both protein bars and a protein cookie with my preworkout meal

    Breakfast
    7 egg whites
    2 slices ham

    Meal 2
    .3 oz chicken
    .3 oz veggies

    Meal 3
    .3 oz chicken
    .3 oz veggies

    Meal 4
    .3 oz chicken
    .3 oz veggies

    Preworkout meal
    .15 oz chicken
    1 cup of brown rice
    1 protein cookie

    Postwork meal
    .15 oz chicken
    1 cup of rice

    Pre bed
    Protein shake
    4 raw egg whites
    Mix of peanut protein powder and whey
    Fairlife milk

    No gear today
    HGH 3iu all at 5am
    Igf 100mcg at 4:00 pm

    Blood test ordered today. Maybe Iíll get a chance to do it tomorrow or Wednesday depending on how things go at work.

    Felt pretty tired at the gym today but I feel Iím still feeling the effects of 1 full week out of the gym
    Haha, that happens to virtually everyone. When you take so long off with your gym workout, and return to it trying to do lots of things on your first day, it's definitely going to leave dead tired at the end of your workout session. This is actually why it's advised to take it lightly when you take too long time out with your drills when you get back. I'm sure in a week or two, you will feel better and no longer too tired after your reps.
    Today Iíll do shoulders and want to get back to ten movements like I was doing a few weeks ago lol. But Iíll probably stay around 6 until next week. But Iíll have another tough weekend at home packing for a move so Iíll try to get a lift in but it may be tough
    I think that I wouldn't be going to the gym today, or even if I went, I wouldn't engage in any serious workout because I believe that I must have buckled my waist from my drills yesterday. I have been feeling a sharp pain in my lower back yesterday after doing a few weight lifting. I just hope that it's nothing serious because I wouldn't be comfortable getting laid out for weeks out of gym.




  14. #14
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Sometimes doing nothing is the best thing to do. Let it rest a few.




  15. #15
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Today was my rest day but since Iíll be traveling on Friday I decided to workout through to it. So hit it today and Iíll back tomorrow then rest/travel on Friday

    Today was a free for all so I worked core and hit some arms.

    Hanging leg rises 5x20
    Free motion standing abs crunch machine 1x100 2x50 3x10 (moving up in weight)

    45 degree hyperextension equipment
    Back extensions no weights 1x40
    With weights 2x20
    With weights turning torso 2x20
    Side extension with weights 1x25 on both sides
    Barbell chop 2x50
    Standing easy bar curls 5x20
    Triceps extensions machine 5x20
    Cable action cross body curl 5x20
    Dumbbell kick backs 5x20 both sides

    Got a great pump from this. These high reps are really great for pumps especially on the smaller muscle groups. Starting to really get back at it. Tomorrow with be a super set chest and back day

    Food was the same as yesterday added some black beans to my rice.

    No gear
    Hgh 3iu
    Igf 100mcg




  16. #16
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by maj79 View Post
    Sometimes doing nothing is the best thing to do. Let it rest a few.
    You are absolutely correct, I agree with you completely on this. There comes a time in one's quest to achieve one's gym goals but when the body needs rest, it's very important to give it a rest because when it's over pushed, it's most likely to come with a backlash. I have already given myself two weeks time out, and hopefully by the end of two weeks, I will feel better.




  17. #17
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Sometimes doing nothing is the best thing to do. Let it rest a few.
    You are absolutely correct, I agree with you completely on this. There comes a time in one's quest to achieve one's gym goals but when the body needs rest, it's very important to give it a rest because when it's over pushed, it's most likely to come with a backlash. I have already given myself two weeks time out, and hopefully by the end of two weeks, I will feel better.
    Definitely. It will hurt you mentally because you want to be there but it will help physically. Let me know how it goes bud




  18. #18
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Rep range change and current food

    Ok, today was a good day. Got my results back from my first test of blood in PCT recovery. Tuesday marked a full 12 weeks since last pin and a full 6 weeks since nolva or clomid so all stuff should be clear. Results was good. Pic of my bloods will be at the bottom and you can ask me about my approach to PCT if youíd like. So I think I will wait a couple more weeks and test agin then itís go time. Got a full arrangement of gear to pull from. This will be a full Mecca supplied cycle and will be logged. Iíll set up an actual log for this in a week or so.

    Today was a super set day of chest and back. Will not be able to workout tomorrow as itís a travel day and the wifey has a honey-do list a mile long starting with fixing my hardwood floors to prepare to sell my house.

    Pull-ups 1x18 1x15 1x12 2x10
    Bench press machine 5x20
    Barbell low rows 6x20
    Rear delt flys 5x20
    Incline dumbbell bench press 1x14 1x12 2x10 1x8
    Close grip lat downs 5x20
    Single arm dumbbell row 4x15
    Hex press (squeeze press) 4x20

    Food was the same as before I added one Atkins low carb protein bar.

    No gear
    3iu hgh
    100 mcg igf

    bc4e7a29e8c514fcdb5f9e7b61aec917 1






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