Hey guys sorry for the lack of updates been ultra busy these last few days.
My diet has not changed at all on low days so I wont repeat all that again.
ON the weekend I went to my hypnosis course and we did a lot of work on Sports specific Hypnosis and anchoring.
I learnt some excellent techniques for focussed training that I've used to good effect already. I've also done a fair amount of practice with my friends to good effect so Im looking forward to qualifying a week before the Gravesend lol.
My cheat day wasnt that special I had my normal food but just added more carbs to it. I had a low fat spaghetti bolognaise before work and I did indulge in some chips but as far as mammoth eating goes I felt quite ashamed of my performance lol.
One major difference in this diet is that I dont have the need or desire to cheat at all and so this means that I am able to be stricter on cheat days and I dont really mind. This year I am more focussed than I've ever been thanks in part to my Hypnosis/NLP/CBT course but also the memory of last year, completely fcuking up has a habit of doing that to you I guess.
The last 2 days I've been off work and attending to a few business matters so havent been online much.
Monday I trained hamstrings and calfs
Lying Leg Curls - I have started to do this exercise a different way, instead of just ploughing up the weight I start off on 10kg and work up slowly with 20 reps of hard squeezing, the pump and deep pain I get from it is amazing, I'll try and get a video of the technique next week so you can see it. I then do 3 sets of heavy conventional lifting.
Romanian Deadlifts - Normal method here just strict form and 10-15 reps I think I wnet up to 3 plates a side (140kg) for 12 reps in the end.
Single leg curls - I do these on the quad extension as my gym doesnt have a specific machine for this. Again nothing special with technique just full reps and lots of them
Seated calf raises - I work up to 4.5 plates (90kg) and then do a few drop sets. normally hit 30 reps per set.
Standing calf - I normally focus on the peak contraction on this exercise but still hit 15 reps on the full stack (120kg)
Toe press - I do this on the leg press no silly wieghts as its more about the strecth on the gastrocnemius. I followed each set with 6-10 reps on the seated calf
You may have noticed that I like high volume training at the moment.
Today I trained delts
Lateral raises - only up to 12.5kg to warm up
Smith Machine Press - 4 sets inclduing a drop at the end
Heavy lateral raises - I use a slightly different technique that Nytol showed me that takes off the main stress of the exercise on the delt tendons, he may have uploaded the vid before but if not I will get one next time.
Front raises - normal technique here, got up to 20kg dbs so my shoudler is definately healed.
Military press standing - ONly light weight used here. 10kg each side on an olympic bar. The emphasis is more on a ROM, continuous tension and repetitions than trying to break my back with silly weight.
Upright row - again only with the same weight as before and same principles employed. I supersetted it with some bent over raises with dbs.
Both days I have done 40 minutes on the stepper following the workout. I bought the Heroes box set on the weekend so Im enjoying some more different entertainment which is always welcome.
I've got Quads on Thursday so I'll get some videos of that if you want a laugh at my silly pain expressions
Now that the embedding video thing is working it should be a lot easier to view the videos here.
One slight change Ive made to my AAS schedlue is that Ive cut out the long acting test and purely am using Prop and NPP now. Still using GH pre cardio and WO and T3 at 25mcg before bed. Also using some Letro EOD
Thats it as far as AAS etc goes Im having 2 weeks off clen at the moment and not seen a detrimental effect at all.
Ill be adding in some tren hex in a few weeks.
I was 93.5kg today which is a 2kg drop from last week.