Getting Ripped with Synthetek

Leg training was great on Thurs and I pushed it hard. I missed out any movements or foot placements that directly effected my sore hip. I think I forgot to mention my left hip has been quite bad for about 1 week too... add that to the list

On Friday I had a rest day and yesterday I trained chest and tri-ceps. Not sure why but I ended up training a long time which I haven't done for awhile. Lots of pressing movements using different angles and hand grips. I decided to leave heavy barbell work out as my shoulder was still bad. I started with incline then flat db presses. I only went upto 28kg db's and utilized very slow negatives (over 5 seconds) and had 15 deep breaths rest in between sets for a total of 5 sets for both. I also used hammer grip machine presses and narrow pronated grip presses too. I don't usually do that many pressing movements but I added in a lot of volume just because it felt right at the time. I have felt really good since just my left hip is giving me issues when when just walking. Post workout I had a treat and ordered duck with pineapple in a chinese restaurant.

I am feeling really good today but I have been feeling like complete crap most of the last week. Having the testosterone of a 92 year old woman is definitely not the best for ones well being.

I plan to do a short detox soon just to help cleanse my body. Nothing drastic but just a mainly liquid based diet for 3 days with lots of fruit, vegetables and herbs in the form of smoothies and hot teas. After the detox I will carry on with a mini diet just to help trim any fat I have put on over the last few weeks before I start my blast.

Even now I have similar smoothies and they will always be a big part of my nutrition plans in the future. Currently I am having 2 synthepure fruit smoothies per day. So I get the protein I need but also a mixture of useful ingredients. Vegans could use Hemp or pea protein in these shakes. Earlier I had...

1 scoop of synthepure whey isolate
1 Apple
1 Kiwi
Frozen Berries (Blueberries, Blackberries, Raspberries and Redcurrants)
Mache Leaves
Raw Cacao Powder
Chia Powder from organic chia seeds
Almonds
Acai Berry Powder
Water



(pic taken before mixing then adding extra ingredients)

I will train back and bi-ceps later and really looking forward to it

I have started going to an organic shop over the border and it is great. It's quite expensive (same as normal shops here) but I don't mind paying extra for quality products. I bought chia powder, cacao powder, almonds, almond flour, dates from iran, herbal teas, quinoa/chocolate cereal, orange juice and organic eggs. They had milk but the name was different and I had no access to a translater so just bought 2. I have been using it and I like it but it tasted very creamy. Anyway I just realized it's actually raw milk which is a first for me. I often hear many US guys go on about raw milk and how it has been banned in various states. So I will be stocking up on that each time I get a chance.

It's not too long since I had oats, banana and chia seeds mixed with raw milk and Dynamik Prey chocolate cheesecake whey. I will have a smoothie like the one above then head to the gym. Have a good day everyone

Training was great and lasted awhile. I didn't give it much thought but just been going on feel and as a result most of my workouts in the last week have been longer. I want to lose a little bit of fat I have put on since being off so I like longer sessions so I burn more calories. I will go back to 1 hour max training in the near future though. I trained back, bi-ceps and abs for about 2 hours. My energy started fading about 90 mins in so I finished with some abs and back stretches plus foam/rumble rolling.

I am pleased as I done 2 plates a side rack pulls. That is only light but for my lower back that's huge weight. I done 3 sets of 10 slow reps with that weight after warming up with the bar, 10kg, 20kg and 30kg a side. I tried to use different grips for all back movements so played about with grip type and also width. I started with rear delts and went up to 22kg db's for incline bench rear delt flyes for 15 reps. I got 14 reps (plus about 5 partials) with 4 plates a side on lower back rows. The full weight rack on lat pulldowns using a wide and medium grip. I also done some machine lat pulldowns seating forwards and backwards on the seat as well as using a hammer grip too. Some pronated medium width grip cable rows too. I ended on the lower back extension machine doing about 4 sets.

Bi-ceps was fast paced and a few supersets. I started with some cable work and rope hammer curls. I done 2 sets of heavy (perfect form) db curls near the end with 22kg db's. I finished on the preacher curl machine with a heavy set and a static hold. I tried to hold the weight up as long as possible... lasted about 60 secs after a set of 15 fast reps.

Abs was some decline situps with a 10kg plate and once I failed I used just my bodyweight. I finished with some hanging knee raises but couldn't get many reps as I was destroyed.

I have actually felt great today. My libido is still low and my body is falling apaert but mentally I am gtg. Well I nearly injected a sust amp last night but I didn't I only have about 6 amps so I would be stupid to start now... I was tempted though

I have just decided I am going to start my syntherol cycle on Saturday So I will start off aas so that should be interesting. I will start it in my calves and will train them at the start of every workout. I want 19 inch calves by the New Year

I am well rested and feeling good. For breakfast I had some quinoa and chocolate cereal with 4 whole eggs coocked in coconut oil. I just had a synthepure smoothie for my pre workout meal...



That included 1.5 scoops of synthepure whey isolate, 1 gala apple, 1 kiwi, 1/2 avocado, broccoli, mache leaves, oats and berries (blackberries, raspberries, cherries and blueberries). I forgot to put my raw cacao powder he picture but I added a tablespoon of that to the shake.

Time to train legs

I have felt great all day and earlier I got ready for the gym and had 1 scoop of Yeah Buddy pre workout and left. I live about a 5 min walk max from the gym and getting the bus is usually slower than walking. I was talking on my phone and saw the bus so just got on. Over here you buy tickets in the street and it was there so I just got on. It's only 2 stops so I figured no problem. 1 stop goes and the conductor got on and I never noticed as I was chatting on my mobile I could of just got off if I had noticed. Anyway a $140 fine Plus the guy took about 20 mins writing the ticket and I was stood there pissed off with my pre workout in full effect just wanting to go. That ruined my mood for a bit but I got to the gym and figured you can't change the past so got back in the zone and had a great workout. Another long session of about 2 hours.

I won't mention everything but trained legs and really pushed it. For calves I went up to 6 plates a side on the leg press. Nothing too high (2 to 6 plates)so I could do higher reps using full rom and really getting as high as possible on my tip toes and squeezing then back down with a pause in the stretched position. I done some db tibialis raises too.

Lots of volume for hamstrings including seated leg curls, db stiff leg deadlifts, standing leg curls and roman chair extensions. I also done some very heavy glute raises and then onto the hip abductor machine finishing with a massive drop set of about 80 reps. For quads I done leg press using very slow reps and static holds with moderate weight. I was made up as I done some barbell squats for the first time in ages. I only went up to 1 plate a side but they felt ok so that is a big improvement (lower back). I was doing 15 reps sets with slow negatives and pauses at the bottom so they were challenging even with the light weight. I finished with leg extensions and 15 rep sets then trying to get 15 partials too. I finished with a set of 50 reps using 3 plates.

I ended my workout doing some machine crunches then back and leg stretches followed by rumble rolling my back, hips, quads, hams and calves.

Postwork was chicken and rice with bell peppers. Gonna have the same meal again right now. Pre bed will probably be cottage cheese with some peanut butter.

I am looking forward to starting my syntherol on Saturday. Gonna make sure I have everything in place and will include regular progress pics.

I have injured myself but nothing major. I basically have 2 problem areas and nothing else... my lower back and my upper back (middle trap right centre). The later always seems to come back every few months. My lower back was the reason I couldn't squat but whenever I have a heavy bar on my back that can also bring back my upper back issues. Yesterday I only squatted 1 plate a side and it may have not been that but that night I could feel my upper back a little.

Today I trained shoulders and felt great. I started with standing barbell presses and then some lateral raises etc. I then done a few sets of hammer strength seated presses going up to 3 plates a side. I can't even remember what I had done last but it hit me when I was just walking to start another exercise. Now I am in a lot of pain and it hurts when I move my head each side. I doubt I will be able to move head much 2moro.

I have felt this alot so it's nothing serious and I will be gtg in a few days. It just gives me the opportunity to rest before I start my bulk. I am going to get a deep tissue massage and also try and find a local specialist. It's too expensive here to go every week but I will try and go twice per month to keep me loose and help prevent any future issues. I will also be extra careful when doing squats again and I may even just go back to db or kettleball squats. I think my new gym may have a hack squat so I can abuse myself on that when I join.

So my plan for the next few days is just to rest my body so I am gtg for Monday. I am definitely looking forward to adding in some nandrolone as I know that will make my body feel much better.

2moro I will start with a whole food meal but will do a mini detox with smoothies and herbal teas after that. Syntherol will still be started on Saturday

I have postponed things for a few days simply because of my trap injury. I have been in bad pain the last few days and unable to move my head much. It's worse than I thought it would be as I was hoping I would have recovered by now. Once I am recovered I will start my new log and begin in my quest for gaining 40 pounds.

Yesterday I had a detox day and will do the same today. I haven't been the gym and just plan to recover as fast as possible. I was thinking about training just calves today because I am bored just sitting about doing nothing this w/e.

I am still on nothing so that won't be helping my recovery. I should have my bulking cycle very soon and will start it straightaway. Syntherol will be started the first day back I am training.

I ended up training tonight as my shoulder felt a little better and I was fed up of doing nothing. I decided to train legs but just using machines and nothing were I had weight on my shoulders/back or carrying db's. I started with calf presses on the leg press and only went up to 3 plates a side. But I was doing set after set with no more than 15 secs rest. For the final 3 sets I had about 5 secs rest between sets. I rotated different foot widths during every calf set just to change things up a little.

For hams I done standing leg curls and roman chair back extensions making sure to really squeeze my hams. More of the same with the leg curls and not going very heavy but just doing set after set with minimal rest. I id start to do some barbell stiff leg deadlifts but my shoulder was hurting so I left it.

Then came some hip and glute extensions followed by hip abductors. For hip abductors I lean forward sitting upright and it makes things twice as hard. Lots of sets/reps and static holds and intense sets. For quads I just done leg extensions and about 10 sets of 20 reps going up in weight every set. I ended with the full weight rack for 20 reps and 20 partials and that was painful to see the least.

Afterwards I done various back and leg stretches. All in all a great workout and I am feeling better and my shoulder is ok. I did do some shoulder stretches during my workout. My gym has 2 arm bike cardio machines so I figured after training legs to try it out just to get my shoulders moving. I kept the resistance low and didn't stay on it long but it did help loosen me up.

Tomorrow will be an off day and hopefully my right trap carries on improving. I should be gtg very soon and will get some massage work to help prevent any future issues. As a result I will definitely be starting my syntherol cycle in the next 2 days

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