Guys know I went off track recently and I extended that
I actually still trained a few times when I had covid but I was going to the gym at 2am so there was no one there. My sleeping routine was a complete mess. I had a few great workouts but probably not the best idea because my breathing was bad. After I tested negative 2 days running I went on a date and got drunk then went out the next night and overdone it again. I need to learn to go out and have fun and not overdo things so I can function the next day. I was badly hung over and I didn't eat for 2 days. Literally just a handful of berries every few hours with water and the 2nd day I got takeaway and nothing else for the day. I think I needed to do that as a wake up call and now I am back on track and eating well. From the covid and nights out I lost 20 pounds so now I am just eating clean and filling back up. I am carb cycling with more higher days to start just to fill back out and I am probably 10 pounds back up but haven't weighed myself recently.
My cough is actually worse now but it mainly hits me first thing in the morning and when training. Not all bad because I pretty much choke dry coughing and I get a really good ab workout from it
It won't take me long to get back to where I was and then improve. I know I will look sharp in a few weeks. I stopped injecting but I restarted with test and mast. I am going to keep it simple and have just been doing 150mg test and 100mg mast every 3 days but I will increase that. Tonight I will do 150mg test and 200mg mast e and I plan to carry that on EOD so it will be 525mg test e and 700mg mast e per week. That stack combined with my great diet and I will dramatically improve over the next few weeks. I will carry on eating like the below and I feel it's a very balanced and great set up for me...
Synthepure, coffee, 85% dark chocolate and raspberries.
Steak with a side salad of baby green leaf, baby red leaf, baby spinach, wild rocket, walnuts, blueberries, cherry tomatoes, lemon juice and balsamic vinegar.
Chicken breast (cajun spice mix), jasmine rice and goji berries.
6iu Apidra, 5ml synthetine and
1 kefir passion fruit yoghurt.
TRAIN (EAA's, 60g of carb powder, 10g glutamine and 5g creatine).
10iu Apidra.
Coco Pops, 1 banana, lactose free milk and synthepure.
Roasted chicken breast (pink salt, pepper, chilli flakes), aubergine, courgette, red/yellow peppers and chopped onion.
Steak with a side salad of baby green leaf, baby red leaf, baby spinach, wild rocket, feta cheese, blueberries, cherry tomatoes, lemon juice and balsamic vinegar.
I don't usually do pre and post slin but I figured why not if I want to fill out plus I was having cereal post workout so it's a nice combo. In the future I will mainly just stick to 6iu preworkout slin.
Over the years I have learnt what works for my body and training is no different. Our bodies constantly evolve but I have definitely had to think outside of the box due to genetic limitations. My back has been an example of that but I have learnt a lot of different exercises and tweaks in form that have really helped my connection especially with my lats. I change movements but I have some core ones that I always try to fit in because they have made a difference and I always do each exercise in a certainw ay to ensure all areas of my back are covered every workout.
Incline Bench Rear Delt Raises... 2 working sets (2 different variations).
Incline Bench DB High Row supersetted with Kelso Shrug... 2 working sets.
Unilateral High Cable Bench Lat Row... 1 working sets for each side.
Machine Row... 1 working set.
Barbell Rack Pulls... 2 working sets.
DB Bi-cep Curls supersetted with DB Hammer Curls... 2 working sets.
Reverse Curls supersetted with Machine Preacher Curls... 2 working sets.
Stretches (cat/cow, t-spine cat/cow, thread the needle, puppy pose etc) plus pso-rite.
I was really pleased with the barbell rack pulls because people know how fucked my lower back is. I start from just above the knee so the rom is limited but I know my lower back is best that way. It's a simple way for me to pick up some heavy weight with less risk and I am still hitting all the right/intended areas. I am back to full intensity so I really pushed every movement even the bi-cep work I just used less weight for higher reps. Today was a day off which I needed and tomorrow I will hit legs hard.