Pestosterones training log.

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Rough times here bros. Crazy how one instant can change the course of your life. I'm good family is good we had some real added stress and will survive just wanted u all to know I have not abandoned the site or training. That's all I'll speak of it, put bad shit behind me man up and continue. now to tomorrow with shoulder/triceps day. Log will resume

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Cardio at 530 Am
Shoulders
OHP machine 5sets 12-2reps pyramid up in weights
Super with dbel shrugs 5 sets 15-20
Side later raise 4sets 8-20
Super with rear delt raise 4 sets 10-15
Front dbell raise 4sets 10-15
Reverse peck deck 4 sets 20

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Hope all goes well for you mate..


I'm fucking busy at work atm
But keep training...
Diet it's ducked lol
Time to get big again

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Chest tris today
Incline bench barbell 5x8-15 super with calves standing 5x20
Flat dbell press 4x8-12
Inclune dbell flies 3x15-20
Over head dbell Tri extensions 3x8-15
Decline nose breakers 3x12-20
Body weight dips 3x15
Cable crossovers 3x20
Reverse tri push downs 3x20
Decline sit up 3x15
Hanging leg raise 3x12
And so back to volume this way of training just comes naturally to me is how I built my physique up till now will minimal injuries never anything serious only time I get problems is when I try to go heavy. If it isn't broke..... U know

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Gym shot from this mornings training

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Chest and triceps
Cable crossovers 3x20
Incline bench press 4x8-20
Flat bench 3x8-15
Incline dbell fly 3x12-20
Nosebreakers 3x10-20
Overhead tri dbell ext 3x9-15
Peck deck 3x20
Tricep rope chair behinD the head 3x12-20
Hangingleg raises 3x12

All these were done as little rest as possible the workout took maybe 35mins, 40 at the most

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Obviously skipped a few sessions here been so busy lately

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Back bis
3x10 pull ups
3x8-12 dbell row
3x8-18 hammer strengths lat pull downs
3x12-16 barbell rows
3x20 low row plate loaded chest supported
Barbell curls 3x8-20
Hammer curls 3x8
Arnold.curls 2x12n8
Machine preacher curl 215

most of these new machines I'm using have been customized or home made by the gym owner. this new gym is hardcore good loud music everything is great about it.

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Legs
Squats 4x8-20
Hacks 4x8x20
Sldls w dbell 3x12
Leg ext 3x15-20
Laying leg curl 3x8-15
Calve raises 4x10-20
Leg sled 3x20
Decline sit ups 3x20

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Daily diet pretty consistently close to this lately a day

[John B. Senior Member Find all posts View Profile Close John B.]

Congrats on all the hard work! Looks like you're seriously dialed in. Hardcore is great when you know you're one of the few.

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Thanks man yea I'm dialed in pretty good now finally!! Lol diet is so important can't stress it enough to people

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Currently 215 lbs progress pic anybody have an idea body fat % I am?

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Currently 215 lbs progress pic anybody have an idea body fat % I am?

Low very low...
10%???
Looking great mate..
I just need to find the fucking time lol[emoji6]

[gymdad Senior Member Find all posts View Profile Close gymdad]

Damn Pestosterone you look great bro!!! Keep up the inspiration!!!