[andyebs]

Back day few pics me about to deadlift

And width looking ok fat sure putting on hear though


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[Huge Tom]

Sir, thank you very much for keeping this log, it got almost 1000 views.

Keep up the good work.

[andyebs]

think forgot to put tues workout in

tues
diet, training
legs quad focused
squats 4 sets 12,12,6,6
leg curl 4 sets 12,12,6,6
seated calf raise 3 sets failure heavy though
ham curl 4 sets 12,12,6,6
lunges 4 sets 12,12,8,8
standing calf raise 3 sets failure
diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --tuna pasta
meal 4 --- high cal smoothie
meal 5--seasoned chicken rice and corn on cob
meal 6 - omelette and bowl shreddies
and peanut butter and toast
had nice hot chocolate with marshmallows and whipped cream on top misses bad influence

[andyebs]

weds
diet, training
back/biceps
wide grip pull ups 4 sets to failure
deadlifts 4 sets 10,10,6,3 only got 3 reps from 180kg but still pleased
barbell rows 4 sets 12,12,6,6
close grip pull ups 3 sets to failure
ez bar on preacher pad 12,6,6
hammer curls 12,6,6


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --chicken and rice
meal 4 --- high cal smoothie
meal 5--salmon and sweet potatoes
meal 6 - omelette and bowl porridge
and peanut butter and toast

[andyebs]

thrs
diet, training
shoulders/triceps
side raises 4 sets 12,12,8,8
upper rows 4 sets 12,12,8,8
machine press 4 sets 12,12,6,6,
bent over raise 4 sets 12,12,8,8
close grip bench press 3 sets 12,6,6
cable rope pull 3 sets 12,8,8
kick back 2 sets 10,8


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --footlong steak subway busy at work and since new one opened thought why not
after workout had shake and banana
meal 3 --salmon and sweet potatoes
meal 4 --- high cal smoothie
meal 5--spag bol
meal 6 - Icelandic yogurt strawberry
3 Weetabix ,sugar ring things this like kids cereal
peanut butter sandwich
tonight was all off and misses working lates dam new job

[andyebs]

Friday last week
diet, training
legs
squats 3 sets 20 reps deep and slow more ham focused
standing ham curl 4 sets 8-10 reps
seated calf raise 3 sets 10-12
seated ham curl 4 sets 8-10
decline bench ham curl 4 sets 8-10
good girl bad girl machine 3 sets 8-10


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge glass OJ juice
protein shake and banana
meal 3 --KFC barrito yeah i know not good but forgot lunch
meal 4 --- steak bake and chiken pie from bakers i know gets worse
meal 5---- steak sweet potatoes and veg
meal 6 ---scrambled egg on toast and porridge
peanut butter on toast

right the worst part of weekend went to family BBQ and first thing was i think I’m a food snob as i buy all my meat and things direct from farms and most people buying some BBQ pack it just didnt seem right to me and didnt taste great
then i had 4 strongbow berry cidres im almost non drinker these days so this made me suffer a bit next day
i feel like let yself down but we do need balance in life i suppose
that was my eventfull weekend
and due to feeling bit low on sunder didnt do pics and stuff so will do them in week or may leave till next weekend when i think is the end of tren then few more weeks test and this will have come to the end
just what in the plans next is question

[andyebs]

Monday
diet, training
chest
flat barbell press 4 sets 12,10,6,6
cable fly’s 4 sets 8-10
smith machine incline 4 sets 12,12,6,6
dumbbell pullover 3 sets 6-8
machine fly 3 sets 6-10


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --pork chops mash and veg mint gravy
meal 4 --- high cal smoothie
meal 5--chicken wraps and rice
meal 6 - checking wraps over done loads so thought eat it do get tired of eggs now and then
bowl of shredded wheat well they keep ya shredded lol
peanut butter ice cream lol got to treat yourself now and then

[andyebs]

tues
diet, training
legs quad focused
squats 4 sets 12,12,6,6
leg curl 4 sets 12,12,6,6
seated calf raise 3 sets failure heavy though
ham curl 4 sets 12,12,6,6
leg press 4 sets 12,12,6,6 done calf press after each set also

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --chicken wraps and rice
meal 4 --- yogurt and piece fruit and seed and nut bar
meal 5--steak egg chips and beans
meal 6 - omelette and bowl porridge
and peanut butter and toast
hot chocolate as well this is due to cold kicking in in England gone from green teas to hot chocolate must keep these to min really

[andyebs]

Still quite leanish have put some fat on


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[andyebs]

weds
diet, training
back/biceps
wide grip pull ups 4 sets to failure
deadlifts 4 sets 10,10,6,3 only got 3 reps from 180kg but still pleased
machine row rows 4 sets 12,12,6,6
inverted rows 4 sets to failure
ez bar on preacher pad 12,6,6
hammer curls 12,6,6


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --sausage chips and beans
meal 4 --- high cal smoothie
meal 5--shepherd’s pie
meal 6 - soft boiled egg and toast
bowl shreddies
snack bars granola things