Chest

Incline press - 4 x 12

Machine pree - 4 x 10

Flye machine - 6 x 12

Back

Wide grip pulldowns - 4 x 12

Close grip(v-bar) pulldowns - 4 x 10

Seated rows - 4 x 10

Straight arm pulldowns 4 x 12

Shoulders and traps

Dumbell shoulder press - 4 x 12

Front raise - 4 x 10

Upright rows - 4 x 10

Smith machine shrugs - 4 x 10

Reverse pec deck - 4 x 10

Dumbell shrugs - 4 x 10

Arms

Barbell curl - 3 x 10
Superset with
Over head triceps extension - 3 x 12

Nautilus preacher curls - 4 x 10
Superset with
Nautilus triceps extension - 4 x 12

Rope hammer curls - 3 x 10
Superset with
Straight bar pushdowns - 3 x 12

Chest and Triceps

Flye machine - 4 x 12

Smith machine incline press - 4 x 12, 10, 8 and 8

Cable crossovers - 4 x 12

EZ bar pushdowns 4 x 12

Nautilus ext - 4 x 12

Back and Biceps

Wide grip pulldowns - 4 x 12, 12, 10 amd 10

V bar close grip pulldowns - 4 x 8

Seated pulley rows - 4 x 12

Dumbell hammer curls - 4 x 12

Nautilus preacher curls - 3 x 12

Legs and Calves
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
Standing Single-leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 5 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats – 4 sets, 10 reps
Hack Squats – 3 sets, 15 reps
Single-Leg Extensions – 3 sets, 10 reps

Chest
Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps

Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps

Shoulders
Rear Delt machine Flies – 5 sets, 2o reps
Dumbbell Laterals – 3 sets, 12 reps
Machine Overhead Press – 5 sets, 20 reps
Machine Side Laterals – 5 sets, 20 reps
Seated Military – 3 sets, 10 reps
Machine Side Laterals – 5 sets, 20 reps
Standing Barbell Press – 3 sets, 10 reps

Back
Lat Pull Downs – 5 sets, 20 reps
Shrugs – 5 sets, 20 reps
Bent Barbell Rows – 5 to 12 sets, 20 reps
Pull-ups – 4 sets
Arm Dumbbell Rows – 5 to 12 sets, 20 reps
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps

glad to hear injury getting better

always good to see your log

Rest day today
Back on legs tomorrow

Aching like a bitch.......................

It's going to take time to get back into the swing of things but I'll get there!

Diet is clean, not interested in going strict at the moment so will just keep it clean for a while

Not on cycle yet but soon will be.
I have a decent selection to choose from
Test E, Sus 350, Deca, Equipoise, Dbol, Tbol, Clen, T3, T4, Tren E and eph.
Will come up with a good one!

Not going to rush things this time as thats how I fucked up m knee.
Also not going to be using crazy weights..........................at least for a while anyway!

Not going to be waisting money on supplements either, having been at my biggest and best when not taking any supps at all.

A good training routine and a clean diet..................job done

watch this space!

Legs and Calves
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
Standing Single-leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 5 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats – 4 sets, 10 reps
Hack Squats – 3 sets, 15 reps
Single-Leg Extensions – 3 sets, 10 reps

Chest
Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps

Rest day...........

Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps

Shoulders
Rear Delt machine Flyes – 5 sets, 2o reps
Dumbbell Laterals – 3 sets, 12 reps
Machine Overhead Press – 5 sets, 20 reps
Machine Side Laterals – 5 sets, 20 reps
Seated Military – 3 sets, 10 reps
Machine Side Laterals – 5 sets, 20 reps
Standing Barbell Press – 3 sets, 10 reps

Back
Lat Pull Downs – 5 sets, 20 reps
Shrugs – 5 sets, 20 reps
Bent Barbell Rows – 5 to 12 sets, 20 reps
Pull-ups – 4 sets
Arm Dumbbell Rows – 5 to 12 sets, 20 reps
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps

Rest day..........

I've been out of training for a while because of a knee injury.......

Today is the day I finaly get back in the gym, I've put on a fair amount of weight/fat since being out but now have every intention of getting rid of it.

I will be training 5 days a week in the gym, I also go to Krav Maga 3 times a week, so plenty of cardio as well as the weights.

I will be keeping a detailed training log here.

I'm looking forward to finally getting back into the gym!

Watch this space!!

I'll be starting today with a bit of physio on the knee, will then go in to a full body workout for a couple of weeks until I get back into the swing of things.

First day back:

Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 10
Barbell curls - 3 x 10
Bench dips - 3 x 12
Standing calf raises - 3 x 15

I'll continue with this for a couple of weeks and then go in to a split routine.
I am unable to do squats at the moment due to the knee injury and physio which is why I'm doing the leg presses.

Feel pretty good after that, it's good to be back!

Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Seated flyes - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 10
Barbell curls - 3 x 10
Reverse grip barbell curls - 3 x 12
Standing calf raises - 3 x 15

its good to be back but holy crap I do ache!!

Warm up with leg extentions(this is part of my physio) 5 x 12 - Single leg.

Then started with the main workout:

Shoulder press - 3 x 10
Leg press - 3 x 12
Machine dumbell press - 3 x 10
Seated pulley rows - 3 x 12
Rope pushdowns - 3 x 10
Barbell curls - 3 x 10
Standing calf raises - 3 x 15

Getting back in to the swing of things now, will move on to a split routine from next week.

Rest day tomorrow,
Will be starting my new cycle today.

Anavar - 150 to 200mg per day - 8 weeks
Winny - 50mg per day - 6 weeks
Equipoise - 900mg per week - 12 weeks
Test Cyp - 250mg per week - 12 weeks
GH - 3iu per day (on going)
Clen - 120mcg - 2 weeks on 2 off
T3 - 50 to 75mg per day - 6 weeks

First proper leg session for since injuring my knee so took it easy.

Leg extensions(single leg) 5 x 12

Leg extension - 4 x 12

Leg press - 4 x 12

Ham curls - 4 x 15

Standing calf raises - 4 x 15

this has over 73k views!!!!

Congrats CC!

the most viewed log here !

Bad ass log, still going strong since 2009!

How is your knee CC?

Slowly getting there, training again and getting back to how I should be. Will start updating the log soon