Pestosterones training log.

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

My least favorite is chest lately weird idk why used to bench press every day in high school lol

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Shoulders start 20min steep incline walk treadmill 2.5mph
Standing OHP suoer set with barbell shrug 5sets 15-20 reps OHP just 135 hit 185 2nd set for 15 and decided not to pyramid up since the 135 felt so good in the OHP pyramid up to 315 with shrugs good squeezing here straight up straight down
Side laterals 3sets 20 2 with 35s 1with 25s had to rest like 3 seconds in between the 35s to get the last 5up on second set
Suoer set with dbell shrugs 3sets 20 just 80lbers
Front lateral raise thumbs up with an arc to the movement and thumbs facing face at top of the movement got 3 sets 8 with the 50s this shit made my delts look fake they were so pumped superset these with nose breakers 4sets 20 triceps failed at 18 the last set
Rear delt raises 4sets 12 super set with body weight dips 15-20 reps
OHP hammer strength machine 3 sets 20ish super set with reverse rpeck deck 3sets 15ish
Calve raises In legpress 4sets 20ish super with tricep rope 4sets High rep
3sets hanging leg raises forgot reps was also socializing with the regulars at this point lol

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Yesterday was chest biceps and abs and was in a hurry 15 mins treadmill to warm up then flat dbels press 6 sets 8-12 reps
Arnold curls high reps 15-20 4 sets
Incline dbel fly 4 sets 7-20 reps
Hammer curls 4 sets 7-20
Machine hammer strength flat press 6sets 10-20 reps
Standing dbell curl 4sets 15-20
Hanging leg raises 3sets had to hurry wife needed help at home with baby and she had to do some work from home so I didn't really stop for all this at all it took a good 35 mins for the actual lifting session

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Today was short leg session but intense did not squat today as I am doing legs twice a week now hit
leg press 2 plates a side then 4,6,8 plates 20 reps did 4 sets at 8 plates then pyramid back down about 30 seconds rest between these rough and really the only rest was me getting up moving the weights and sitting back down and starting a set immediately again.
Same tempo with
Revers Hack squats same routine but went from 2 plates a side to 3,4,5 and back down not reaching 20 reps on these 12ish
Then leg extensions 4 sets as torturous as I could make them squeezing I did some 21 type reps 3 count as one stuff like this super set with leg press calve raises and that was it

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Took Saturday and Sunday off felt I needed 2 days haven't taken 2 days off but twice this year so far.

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Ok since I had 2 days in a row off I came back hard as fuck today lol
20mins stair machine!!! going back to this for cardio and not hitting legs twice a week anymore that's just too damn much I maybhit them every 9 days or so but not 4-5 days apart it was running me down
Bench press barbell flat super set with barbell rows 4 sets no fuckng rest at all just gong from bench to rows back and forth 4 set bench I hit 315 for 8 reps and rowed 225-12 reps dropped to 135 20 reps almost Threw up here I had to go refill wTer bottle and rest a couple minutes
Inclune dbell fly super set pull ups same fashion I always to them in 4 sets non fucking stop and that's no joke flys all sets 80lbers 7-8 reps really heavy because. It enough lungs to handle higher reps with super sets pull-ups were around 12 reps super squeezing super wide
Hammer strength best press and hammer strength tow machine chest supported I waited a good 4 mins to start these I did 4 sets 15-20 reps these lungs on fire chest and back blown up and covered In Sweat it was disgusting most people there lol
Cable crossovers 4 sets 20 super set with lat downs 20 reps finishing moves!
Lastly hanging leg raises super with dbell pullovers and seated calve raises boom, done! well under an hour
This was the most intense workout I've had in a while

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LOR]

Anybody have a guess of my body fat percentage throw it out there?¿ I don't know hopefully I'm around 10% I'll post leg pics if needed

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Hit shoulders ol

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

Great back shot...
I would say 10-12 bf
Looks less in this back shot....lighting??
I'm on my 2 week of clen gp...
Fat is falling without dieting too much...good stuff

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

Holding most of my fat in my stomache and lower back I believe it's because of the previous massive beer gut I think alcohol caused me to develop more fat in that area I used to drink 4-5 times a week 4 beers when I was younger and had buddy's around all the time kids stopped all that for me lol now It is extremely rare I drink any beer like I've had 3 this year and had to have my arm twisted for those.

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Back pic was just pumped up from and blot gone down from carb up on Sunday a little bit I post another pic Friday or Saturday morning see if there is a difference usually is on this cyclical ketogenic diet
Hit shoulders traps abs n tris yesterday
Standing barbell OHP 4sets 20 super with barbell shrugg 4x20
Side lateral raises 4x12-20 reps super with dbell shrug 4x20
Front delt raise 4sets of 8 got the 60s with good form up for 8 super with nose breakers 4x20
Rear delt raise standing leaned over head towards floor 4x12 super with body weight dips 4x20
Over head tricep extension 4x20 with 100lb dbell
Shoulder pump machine 4x20 super with tricep rope 4x20 also super with face pulls with the rope
4x12 sets hanging leg raises and I was spent after starting with 20 mins on stair machine

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Yesterday legs no cardio
Squats 5 sets 5 th set triple drop set 315x12 225x8 135x20 almost fell down after racking the weights
Reverse hacks 5 sets triple drop last set
Outdoors in 95degree heat here in the atl walking lunges 100lb preloaded barbell for about 60 yards 4 sets
Then super setted calve raises leg extensions and leg curls high reps 3 sets can't get up off the toilet

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Update back pic last night abs pic up next give u a better idea I
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And here is the back pic

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Here is different angle got veins sticking out some

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

And abs ok but i am holding the last bit on lower back and abs are the worst fuck lol

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

Looking leaner mate 10%