Rs86 Reloaded

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RS86

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Starting another log. This time not setting a specific end goal/date as then I can't fail to meet them :).

Aim is simple tbh, look less sh!t. Either going to achieve this or end up with more logs than PHMG.

Back to training after around 4 weeks off (slightly longer if I didn't count my 2 half arsed session in May). Drug free around 7 weeks now I think. Staying that way until I feel its justified.

Diet had been appalling (as per massthetics thread yesterday wasn't a good day) so starting everything afresh and getting the fundamentals right.

Feeling motivated again, fresh and ready to rock.
 
Going to try get a couple of photos up to show that genetics aren't an excuse for being so out of shape - one of my old man from his net fishing days and one of my Grandad when he was 16 back before steroids even existed.

Heres me currently for starters though. Worse than when I was entering 10 week comp!

2015-06-13_12.32.01.jpg
 
Training will be PPL.
Diet is being looked at, will post later.
Going to start getting earlier nights and train 3-4 days a week for plenty of rest.
Drugs may be added later, we will see.

Today did Push sess:
Rotator cuff warm ups
Clean & OHP (strict): 60kg x 8 for 4 sets. Failed on 7th final set.
DB flat press: 35s x 6, 40s x 6, 45s x 6, 50s x 6
DB incline press: 25s x 10 for 3 sets
Dips: 4 sets of 12. Final sets did 15.
Cybex chest press: 10 plates x 8, 8 plates x 10, 8 plates x 10.

Really struggled tbh but kept form strict as poss and felt good.
 
Not a bad start place imo hardly shyte, have to laugh at the tan lines i have a similar pair myself :D
 
SystemF said:
Not a bad start place imo hardly shyte, have to laugh at the tan lines i have a similar pair myself :D
Click to expand...
Haha got caught out on a cloudy day n got sun burned :sad:.

This was end of April before I just stopped everything, started eating shit etc.. Was a bit bloated tbh but think stopping gear cold turkey and replacing with alcohol didn't work in my favour really

20150424_173127~2.jpg
 
OK so diet-wise looking at 3 meals a day and either side of that a shake.

Rough outlay of a day probs be along lines of following. Will vary protein sources, mainly meats and occasionally eggs. For carbs will mainly stick with veg rice, both from a convenience stand point and since get decent amount of veg in that way.

Meal 1: (9am ish)
40g whey, water, 2g fish oils, multi vit

Meal 2: (shift dependent but aim for no later than 1pm)
2 chicken breasts, veg rice

Meal 3:
2 steak burgers, veg rice

Meal 4:
Lean mince, mashed white potato

Meal 5:
40g whey, water, handful of almonds.

Feel free to rip apart as nutrition is def my downfall so any suggestions/criticisms etc gladfully received.
 
Righty said:
I have found the same previously.
The change in composition was rapid. :D
Click to expand...
The mrs said I still look much the same but when I showed her the pics she was v surprised. So much so she told me to get back on haha.
 
Pull session this morning.

Bent over rows: 25kg DB x 10, 30kg DB x 10, 35kg DB x 10

Preacher curls: bar x 10, 30.5kg x 10, 40.5kg x 10, 50.5kg x 3

EZ bar curls:
Wide 30.5kg x 10, 30.5kg x 8, 20.5kg x 10, 20.5kg x 10
Close grip: 20.5kg x 10 for 4 sets

Seated rows: 50kg x 10 for 5 sets

Cable pulldowns: 50kg x 10, 55kg x 10, 60kg x 10, 65kg x 10

Shrugs: 25kg plates x 12 for 4 sets

Rear Delt cable flyes: 11.5kg x 15 for 2 sets

Done.
 
Legs today.

Hamstring curls: 12.5kg x 10, 15kg x 10, 17.5kg x 10.

Squats (constant tension): 60k x 12, 60kg x 12, 80kg x 12, 80kg x 12, monster set 80kg x 12 straight into 60kg x 10, 60kg x 12

Standing Calf raises: 10 plates x 12, 15 plates x 12, 20 plates x 12

Quick session but legs are feeling it
 
Couldn't resist temptation tonight so treated myself. Plenty protein and one of my 5 a day at least surely??

20150616_212718.jpg
 
Pleasantly surprised to find I still had around 7ml Test c and 7ml Deca left from last cycle and my mate should be picking me up couple more vials of Precision Test C over next few days so once everything else is in place im sorted for getting back on.

Rest day today and back to Push tomorrow. Gonna throw in some bicep curls before work today with DBs at home though just because I fancy it.
 
Push day

Flat bench: bar x 12, 60kg x 12, 60kg x 12, 80kg x 10, 100kg x 6, 120kg x 3, 60kg x 12

DB shoulder press: 22.5s x 10, 27.5s x 10, 32.5s x 9, 27.5s x 10, 25s x 10

Cable flyes: 27.5kg x 12 for 3 sets

Tricep pushdowns: Full stack x 12 (moved up and down couple of plates few times and did overhead tricep extensions too) for several sets until burning

Done.
 
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