Pestosterones training log.

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

ll out of bass lol up date pic just maintaining really I guess having few beers here and there and trying to eat only meat but hard around family they don't understand nutrition and training think I'm crazy.

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

Leaning out nicely mate

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

Thanks frandman
Today was a big workout started 20 mins stair machine I focus and squeeze my calves on each step like a calve raise my calves r improving big time because of this
Trained fasted today I love that did 3 excersizes at a time today for one set
Started with flat dbell press 3sets 20 100lbers super set with
Dbell seated OHpress 3sets 80 lbers with
Barbell shrugs 315 3x20


Then side lateral raises 3x12 w/
Dbell shrugs 3x15 w/
Nose breakers 3x20 ez bar

Then smith machine front raise used smith because( it was close and this girl was trying to make me fucking look at her raising her shirt up and shit giving me the damn eyes so I had to get away from her lol I don't lift with my ring on) 3sets 12 w/
Cable cross overs 3x20
And revers tricep cable sngle arms press downs

single arm kick backs 3 setsx20 w
Rear delt standing raises 3x12-15 reps
and decline sit-ups holding med ball 3x20 took zero rest during this
Then rear delt on peck deck super with chest peck deck with calve raises on hack squat machine the hanging leg raises all 3 sets 20 no rest then I left

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

Looking awesome Pestosterone!!! Keep on inspiring me bro!! I'm still down and out for a couple more weeks then I can come back starting light to make sure it's fully healed!!! I miss the iron and can't wait to get back on track better than ever!!!

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

Thanks gymdad. Hell yea start slow Man and b consistent you get back quicker than u think

[sinner586 Junior Member Find all posts View Profile Close sinner586]

My first time on here and always been in decent shape but willing to take any advice I can get!

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

Yesterday was back bis abs calves
Pull-ups 3 x12
Barbell row 6x8-20 reps
Dbell pullover 4x20
Hammer strength chest supported row one lat at a time
4x8-20
Arnold curls 3x8-12
Hammer curls 3x8-12
Scot curls 3x5-12 reps
Low cable rows double pumping the reps here 3x20ish
Wide lat pulls to navel 3x20 hanging leg raises finally can do these with out cramping up I have added one banana to my 2nd lunch mAyb this is the cramp cure? Lol
3x10-20 standing calve raises on hack machine
Started with 20 mins stair machine doing one minute calves raises one minute skip a step loves this stair machine

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

Very nice looking workout brother, very inspirational, keep upmthe great work!!!

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

Up date pic changed cycle a little will post in my cycle log sitting at 214.6 lbs @ 6ft! this morning pic was last night pretty proud of my progress

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

Looking great brother, keep up the awesome progress!!! I can't wait to get back at it !!!

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

Thanks man. Today was legs simple but rough 20 mins treadmill only day i don't stair machine is leg day
Squats 6 sets 8-20 reps didn't go over 315 right hamstring felt tight as shit on the up stroke
Deadlifts 4 sets last set just did 315x15 reps went lighter due to hamstring
Reverse squat machine 5x10 reps
Standing calve raise 5x20
Leg extension 6x10-20 reps gym was crowded at this point so I kept do extensions until leg curl opened up
Standing leg curl 4setsx8 reps seated calve raise 3x10
Hanging leg raises 4sets don't remember reps was talking to dudes asking for diet advise and shit also my hams loosened up as the workout went on incorporated stretching again and helps big time for my low back and hams I find when my quads get extremely tight they pull my hips forward causing my lower back to hurt like hell stretching quads cures this immediately always...

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

Joined new gym hit back and bis
Deadlifts 5sets 5-20 reps various weights didn't go over 5 plates
Pull-ups 3x12
Dbell rows 3x12
Chest supported pulldowns 6x15 really like the feel of this machine so stayed at it for a while
Dbell pull overs3x15
Arnold curls 4x8-12
Hammer curls 4x10-20
Lat pulldowns wide to front 3x20 super with
Cable pullovers 3x20
Triangle grip pull downs 2x20
Cable curls 3x12
Hanging leg raises 4x12

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

Looking great as always brother

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

Thanks man this was a slow workout I took my time a little between excersizes but hit sets with no more than a minute rest new scenery new gym very refreshing one of the best workouts I've had in a while

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

Today was shoulder tricep traps abs
Barbell shrug 5x12-20
Side lateral raises 5x7-20 few drops sets as well here
Super setted with dbell shrugs 4x10-20
Then shrug machine was cool never used before 3x10
Lying nose breakers 4x20 super set with
Front dbell raises 4x8-12
Rear delt raise 4x12
Hammer strength OHP machine 3x20
Tricep rope 6x10-20 super with
Side cable raises for side delt pump
Face pulls 3x12 super with
Hanging leg raises 4sets failure