1-19 food
Banana, 2 tbs peanut butter
Bagel, 2 tbs peanut butter whey shake life savers
1.5 chicken breast potatoes
2 tbs peanut butter
1.5 chicken breast potatoes and sobe
Whey shake apple
Pizza - I know this was not part of the diet plan hahah but my daughter is sick and wanted pizza and I did not feel like cooking again
Whey shake
I was still above 300 for protien got a lot more carbs down and calories up today!

Bis and shoulders
Seated military press
95*10
115*10
135*10
145*8

Preacher curl ez bar
65*10 four sets slow and squeezing

Barbell shrugs
225*10
315*10
365*8
225*12

Concentration cuts
25*10 four sets

Arnold press
40*10 four sets
Super set
Bent over lateral raises
25*10 four sets

Revers grip curls ez bar
45*10 four sets

Curl machine
50*10 two sets

For biceps I've really been reducing the weight and trying to get more isolated motions.

Food 1-21
Banana bagel 2 tbs peanut butter and whey shake
1/2 can tuna and saltines
Chicken breast brown rice two tortillas cheese
Same as above
Apple 2 tbs peanut butter and shake
Tri tip brown rice
Bed time

Legs
Squats
135*15
225*10
275*10 two sets
Super set
Leg press machine ( plate weight)
180*15
270*10 three sets

Leg curl
100*10 three sets
90*10
Super set
Leg extensions
70*10 four sets with 2 second pauses

All exercises including squats were really slow. I think the slower movements have really been helping my exercises. And the super sets today were murder.

Just seen your pics mate, looking awesome, much meatier fella, well done

Thank ogy. I'm trying. Im not getting huge but I am gaining. I'll get there I just got to stay on it. I'm hoping to finish this cycle at 190+ then come off aas and start running peptides cjc1295 and ghrp-2 to bridge to my next cycle. It should help me keep most my gains.
The thing that scares me most is where my test is going to be after this hahah. If I even have any. I know my boys are still swimming pretty good though cause I got my GF pregnant a short time ago a week after she got off birth control!

Food 1-22
Bagel 2 tbs peanut butter banana whey shake
Chicken and rice burritos
One taco
Apple 2 tbs peanut butter
Steak and rice
Bowl of cereal
Whey shake

Alright I'm back!
Back day

Pull up wide grip
2 sets of 10
1 set of 12

Bent over rows
135*15
185*10
205*10
225*8
245*6

Reverse grip bent over rows
205*10
225*10 I don't know why theses are easier they just are.

Dumbbell row
90*10
100*10
110*10
110*10

High row machine plate weight
180*10
230*10 two sets
280*8

Lat push down(straight arm push down)
90*10 three sets
Superset
Wide grip pull down
90*10 three sets

TIME! How'd I do.

Chest and tris
Incline chest press machine
90*15
180*10
230*10
270*6

Bench press machine wide grip
100*10 four sets(chest was burning hahah)

decline chest press machine
70*10
90*10
110*10
It's a lot different doing all your chest exercises back to back

Over head tris dumbbell
90*10
100*10 two sets

Flat bar tricep push down
100*10 four sets

Okay so if I do all my chest exercises first my tris are pretty tired by time I get to them. But today's work out felt good and I was pretty pumped after. Btw I'm up a couple pounds how to be in the 190 range in a month. Should be pretty doable!

Food 1-25 forgot to post the last couple days
Banana peanut butter
English muffin peanut butter jelly whey shake
Whole wheat spaghetti 8oz ground beef/turkey mix
5oz steak 4oz chicken breast cheese rice
8egg whites bowl of smacks cereal
Can of tuna mixed with mayo and eaten with saltines
Whey shake before bed