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Old 08-11-2016, 05:37 AM   #111
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I am feeling great. I finally managed to get my gym membership cancelled even though they were trying to make me pay for another 3 months. It runs out in a few weeks then I will join a new gym. Yesterday I trained legs and today chest and shoulders.

Legs was without direct hamstring work as I trained them the day before. My workout looked like...

Leg Extensions... warm up my knees a little with tiny weights.
Calf Raises on Horizontal Leg Press... about 6 sets of 30 to 10 reps going up in weight and holding at the bottom.
Leg Press Calf Presses... at least 10 sets... 5 sec paused stretch on the negative and as high as possible on the positive. These were all about the stretch on the bottom and really making it burn. Heavy weight and about 10 reps per set then some partials to finish off. For the final 2 sets I held at the bottom for as long as possible
Hammer Strength Glute Raise... started at 1 plate and moved up by 1 each set till I had 7 plates (the most you can fit)... super intense and I really like this machine.
Hip Adductor... 5 sets of 20-15 reps going up to full weight rack. Then about 4 sets to beyond failure using assisted reps (using my arms).
Horizontal Leg Press... about 8 sets of 20 to 10 reps going up in weight. I keep constant tension so don't lock out and pause at the bottom. Most sets were done using a close and fairly low stance to focus on the quads (outer sweep).
Leg Extenions... about 8 sets of 20 to 10 reps going up in weight. I haven't been going heavy on these for awhile but went up to the full weight rack. Lots of fast paced sets with minimal rest. Ended with a mammoth drop set with about 5 drops in.


Today was chest and shoulders and I decided to leave out direct tri-cep work.

Warm Up with db's.
Flat Smith Underhand Grip Presses supersetted with Overhand. 7 sets of 15 to 8 reps for each grip going up in weight each set.
Incline DB Presses... 4 sets of 15 to 10 reps going up in weight. I keep the weight controlled with a slow negative and pause on the bottom.
Machine Flyes... 3 sets of approx 15 reps going up in weight.
One Arm Cable Flyes... done these one arm at a time as the station was taken... great feel and I can really wrap my arm around to get a full stretch on the chest. 3 sets for each side going up in weight each set.
DB Pullovers... 4 sets of 12 reps using rest pause method to finish the final 2 sets. As I were doing these I asked the guy doing incline bench cable flyes if I could cut in and done 2 sets (supersetted with these pullovers).
Standing Cable Front Raises... 4 sets of 15 to 10 reps going up in weight. I supersetted these with standing barbell shoulder presses. I just used the bar only and done 20 slow reps. The last set of front raises was a drop set with 2 drops.
Standing behind the head Barbell Shoulder Press supersetted with to the front... 14 sets total (7 for each). I really pushed it with these and started at about 12 reps for each but the last few sets were closeer to about 5 reps.
DB Lateral Raises... 4 sets of 15 to 10 reps going up in weight.
Leaning Cable Lateral Raise... 1 drop set with 4 drops for each side.
Back Stetches.

2 great days of training and 2moro it should be back, bi-ceps and forearms.
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Old 08-12-2016, 09:42 AM   #112
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I will post some pics soon to show where I am at now. I am feeling really good now I have started eating a regimented diet. I had tupperware but buying 6 large ones has made dieting feel so much easier. Now I will prepare 4 meals for every day in tupperware. I always eat a very varied diet but for now it will be very basic and some days will have the same foods. It's just easier as now I have loads of meat in the freezer so when I defrost one (large packs) I will just go with that for the 4 meals. Although I will be rotating main protein source everyday from either chicken, turkey or white fish. I occasionally buy low fat beef steak, pork and prawns for odd meals too.

For carbs I will be rotating basmati rice, jasmine rice, wild rice, fruit, sweet potatoes and rice cakes. I usually consume a lot of different healthy fats but these will be minimal now a part from my animal omega packs. I never recommend low fat to people but it's not gonna be too bad for me as it's very rare I do this. Then there are things I add to certain meals such as spinach, broccoli, kale, lettuce, peppers, mushrooms, onions, carrots etc but most of my meals are going to be very basic from now on.

Yesterday I ate...

Synthepure smoothie made with 1 apple, blueberries, blackberries, raspberries, red currants and spinach with water.

200g 1 min steak (5g fat total) then 4 weetabix in wholemilk.

Train with intra shake of 20g aminos and 1 pack of animal nitro at the end.

Grilled turkey breast (about 200g) with basmati rice.

Grilled pork steaks (about 200g) with wild rice and green beans.

Synthepure shake with pineapple, blueberries, lemon juice and spinach.

Grilled turkey breast (200g) with green beans and 10 rice cakes.

Grilled turkey breast, wild rice and green beans plus 1 pack of Animal Omega.


Most days will look like the above but with slightly less variation. Breakfast will usually be oats or weetabix, 1 banana, whole milk and chocolate whey protein. Yesterday I just felt like a lighter breakfast. Whenever I feel like a lighter meal I will go with a synthepure smoothie made with berries, spinach and water.

To give an indication of how basic my meals will be at times my last 4 meals today have been white fish, jasmine rice and green beans. 2moro 4 of my meals will be chicken, basmati rice and broccoli. Then you have 1 oat meal and 1 synthepure fruit smoothie meal to make 6 for the day.

I have noticed a difference already and I am feeling great. I should add I am still having 100g carbs from rice each meal so it's not exactly low. But 15 mins after every meal I am hungry again. When I wake up I am literally starving. These are all great signs to be that my body is burning everything effectively. I will carb cycle over time and have some low days when not training but will be training most days. I will also lower my carbs to about 70g most rice meals over time. All in all things are good and I am slowly stipping away the fat whilst remaining fairly full most of the time.

One negative is I felt really weird (almost anxious) from the animal paks I added (just 1 pak per day). I remember feeling that way years ago when I used them and didn't even finish them. It should be fine now and I know my body just needs time to adjust to their many ingredients. I imagine it's ones of the adaptogens or even the high dosed b vitamins but just a completely minor issue.

Back training was great today and I will post about that 2moro. Good night everyone
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Old 08-14-2016, 09:41 AM   #113
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Generally I am still try to do my 3 sets days of...

Chest, Shoulders, Tri-Ceps
Back, Bi-ceps, Forearms
Calves, Hams, Quads

Although sometimes I may change things around. It's usually if I want to really concentrate on certain body parts I will do a 4th day of the smaller parts I missed out. Yesterday mainly due to time I decided to concentrate on back with rear delts. Therefore today I trained traps, tri-ceps, bi-ceps and forearms.

My back workout was great and I really pushed it. I utilized different techniques to target different areas of the back but with the same movements. Examples of this are rows pulling back with my elbows tucked in and to my waist then rotating with rows pulling back with my elbows flared out and higher up my body. I also performed one armed lat pulldown to the front of my body then towards the back and really focusing on tucking my elbows into my side. I would also hold my lat with the other hand to really help with the mind muscle connection with my lats as I struggle with that. I finished with hammer strength machine rows supersetting middle, wide and close grips. Just a brutal and intense workout and I felt great afterwards.

Today was traps and arms and I felt tired (didn't sleep much) but I pushed through. Traps was set after set of db shrugs moving up and down in weight. Then I would do barbell shrugs supersetted with more db shrugs. I just kept it to those 2 movements but pushed the intensity without going too heavy. Tri-ceps was a bit of everything but the main movement was heavy close grip bench and I had a spotter to help me with the heaviest set were I done a few assited reps. I finished with just 20kg a side and done very high reps for 1 set. I would fail and hold it by my chest then do more and in the end I barely got that bar back up :d Bi-ceps was mainly barbell curls and seated preacher cable curls were I was able to really push it. Forearms were quick but intense doing tri-sets of behind the back barbell wrist curls, reverse curls and cable wrist curls.

My diet has been very basic but rotating carb and protein sources. Although my carb sources have mainly been different sources of rice so today I decided to change things up. I had 2 sweet potatoe meals, 2 brown pasta meals, 1 pineapple meal and 1 jasmine rice meal with some rice cakes added to certain meals. Protein has been chicken for 4 meals, synthepure for one and beef for one.
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Old 08-16-2016, 07:28 AM   #114
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My aas order is not far from me so once I have it I will add in test p at 30mg per day, tbol at 40mg per day, inj winny at 50mg per day, t3/t4 combo at 1 tab (100mcg/20mcg) per day and 1 tab of 25mg proviron per day too. I am currently on 30mg mast p and 30mg tren a per day so they will be added to that. So it will be full steam ahead for a short cycle. I will also be using 6ml synthetine (3ml x2) and 4ml syntheselen (2ml x 2) per day too. All in all I expect some fast changes due to my structured diet. Incidentally today I have ate...

Turkey Breast with avocado salad and spinach.

Chicken Breast with wild rice and spinach.

Synthepure smoothie with pineapple, blueberries and spinach.

train with 20g amino shake and 1 Animal Nitro Pack at the end.

Turkey Breast with wild rice.

White Fish with broccoli and blueberry salad.

White Fish with avocado salad and spinach.

Pre bed will be more white fish and maybe some cottage cheese and 1 pack of Animal Omega.

I trained legs earlier and really pushed it hard. I didn't have my usual motivation so I took a strong pre workout to help matters. With legs this happens on rare occasions simply because I train them brutally hard and being blunt sometimes I just don't feel like it. I would never go and train legs half arsed so I like to always get in the zone before I leave. So it took about 30 mins of watching you tube videos and letting my food settle and then the pre workout and I was gtg. I am always fine when I get to the gym anyway but I like to get in that frame of mind before I even leave. Anyway I mixed it up tonight and done things in a weird order which looked like...

Leg Press Calf Presses... approx 15 sets total of mainly heavy weight calf presses focusing on the stretch at the bottom and just really pushing it. I did add in a few higher rep sets in between. Plus I done a drop set at the end too. I stretched my calves between most sets too.
Leg Press... approx 12 sets of 20-10 reps going up and down in weight. I haven't lifted heavy for leg press in a long time but did today. Even in the past when coming off gear my leg strength would never really be effected. But they are weaker now and this machine feels very heavy compared to most. I went up to 9 plates a side for 15 slow and controlled reps with pauses at the bottom and no locking out. I ended with a drop set which pretty much killed me off
Standing Leg Curls using Leg Extension Machine... 5 sets of 15-10 reps with both legs rotating with no rest in between for the entire 10 sets.
Stiff Leg Deadlifts supersetted with Seated Leg Curls... 3 sets of approx 20 reps for each.
Leg Extensions... about 10 sets of 20 to 10 reps going up and down in weight. I don't usually go too heavy with these but worked up to the full weigth rack and done about 4 sets to failure with approx 20 secs rest between sets. I finished with a drop set with about 5 drops in.

My legs were so pumped up and they feel good. My knees are hurting a tiny bit now but they should be fine. My knees haven't been like that for ages but it's to be expected. I will monitor them but I should be fine when I work up... well apart from barely being able to walk

2moro I will be training chest, shoulders and tri-ceps and looking forward to it.
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Old 08-18-2016, 11:17 PM   #115
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I am gonna go for it now but will post about that later. Right now I am getting ready to go to the gym. I will probably train back and rear delts. Yesterday I trained chest and shoulders. Therefore 2moro I will finish the left overs so abs, arms and maybe I will add calves too. Yesterday I was no stop for an hour... minimal rest the entire time. I tried to lift as heavy as possible for the most part. My max strength is definitely down but it didn't stop me from trying.

Warm up with db's
Incline DB Presses... about 7 sets of 20-8 reps going up in weight every set. The last 2 sets were to complete failure.
Floor Smith Presses... about 5 sets of 15 to 6 reps going up in weight every set. The last two sets were to complete failure.
Incline Bench DB Flyes... about 7 sets of 20-10 reps going up and down in weight. I finished with a drop set with 3 drops in.
Hammer Strength Wide Grip Chest Press... 1 drop set with 2 drops and squeezing on every rep.
Incline Bench Cable Crossover... 3 sets to failure (approx 20 to 10 reps).
Standing Cable Upright Rows... 4 sets of 15 to 10 reps.
Leaning Cable Lateral Raises... 2 sets of approx 15 reps for both arms.
DB Lateral Raises supersetted with Standing Barbell Presses... 5 sets of 20-10 reps for both.
Hammer Strength Shoulder Press supersetted with Hammer Grip Machine Shoulder Press... 5 sets of both to complete failure.
Machine Lateral Raises... a few quick sets to complete failure.
Back Stretches

I felt amazing after this and my chest and shoulders were pumped to say the least. I decided to leave tri-ceps as mentioned above and will do a seperate arm day on Sat. Gonna leave for the gym soon
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Old 08-19-2016, 07:14 AM   #116
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Earlier I had about 55 mins to train back and just went for it...

Incline Bench Rear Delt Flyes... started with 6kg db's, then 8kg, 10kg and 12kg. I would do 4 straight sets with no rest between with each set of db's. I started with hammer/standard grip then swopped over to pronated grip. Then I sat on the front of the bench and done a set of bent over rear delt raises with a hammer grip then pronated grip again. I would rest about 30 secs after every 4 sets and move up in weight. So 16 sets of 15 to as low as 6 reps by the end.
Standing Rear Delt Cable Flyes... about 6 sets of 15 to 10 reps going up in weight. I ended with a drop set with 3 drops.
Lat Pulldown... I started with a few lighter supersets rotating to the front then to the back. Then I done about 5 sets to the front going up in weight each set. I never wear wraps but did for the heavier sets today. Done the full weight rack for 2 sets as many full and controlled reps as possible (only about 7 ). In the middle of these sets I also done 3 sets of pull ups with partial rom to focus solely on the lats. I finished with 2 sets to failure with an underhand grip... first set middle of the rack for about 20 slow reps and the 2nd set with heavy weight for about 10 reps.
Cable Rows... a few sets to get the weight up then about 3 sets of 8 reps... as heavy as possible.
Back Extensions using cable row machine... 4 sets of 15-10 reps going up to the full weight rack.
Cable Straight Arm Pulldowns... 4 sets of 20 to 12 reps going up in weight.
Back and leg stretches and used the foam roller too.

2moro I will train abs, calves and arms

Today I have ate...

Oats, banana and chia seeds mixed with cookies and cream protein powder and milk/water.

Synthepure smoothie made with cherries, blueberries, spinach and water.

20g Aminos whilst training and 1 pack of Animal Nitro at the end of training.

Chicken breast, basmati rice and green beans.

Tuna with wild rice and spinach.

Chicken Breast, basmati rice and green beans.

Gonna have a meal now and feel lazy so it will be synthepure shake and 6 rice cakes covered in paprika and aromat.

Pre bed will be white fish, sweet potatoe and broccoli plus 1 Animal Omega pack.
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Old 08-20-2016, 09:33 AM   #117
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Let's make this more interesting. My plans I listed above are still exactly the same but for now it's time to step things up. My diet will be the same but I will be upping everything else. Syntherol will be started tonight in my calves and arms. Synthetine will be dosed twice daily. Lots of AAS will be added in and training will be increased. All in all I will be burning bodyfat at an accelarated pace whilst staying full and getting more vascular by the day. Hopefully I can add an inch to both my arms and calves so all in all a much freakier looking me in 6 weeks time. Here is my plan...

Syntherol started in my calves tonight at 1ml in 2 spots in each calf to start things and get my calves used to shots again In 2 days that will be increased to 2ml in 2 spots. I will carry that on eod a few times then up to 2.5-3ml per spot. I may try and do 4 shots in each calf somedays to keep things more balanced. Although even with the 2 shots if you rotate and massage they will never look disproportional.

2moro I will start syntherol in my arms and they will be straight forward. 1ml in 2 spots in my bi-ceps and 1ml in 1-2 spots in my tri-ceps. Then 2 days later it will go up to 2ml in each spot. I will probably move up to 3ml within a week and do that 3 times weekly.

I have no set plan for the syntherol and will go on looks and feel. I will likely inject eod for calves, bi-ceps and tri-ceps. Although I will never inject less than twice weekly for all 3 muscles.

Synthetine will be dosed at 3ml twice daily and I know at that dose the fat burning and vascularity will be huge.

I am currently on 30mg tren a and 30mg mast p per day. I pick up my stuff 2moro and from then will using the following ed...

30mg test p
30mg tren aĻ
30mg mast p
50mg winny inj
40mg oral tbol
25mg proviron
100mcg/20mcg t4/t3 combo
500mg x2 metformin

I will also be using 5ml synthergine per day, 1 pack of animal pak, 1 animal omega pak, 1 animal nitro, fish oil, magnesium, electrolytes and citrus bergamot.

Training will be everyday unless I need a break so will go on feel. Most body parts are trained twice weekly but calves will be more. I will also include a few pump workouts for calves and arms after syntherol shots.

Let the fun begin....
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Old 08-21-2016, 10:04 AM   #118
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Yesterday I trained arms and really pushed it. I always try to lift heavy but with arms I haven't been going too heavy in recent times and tend to do more pump workouts. However yesterday I pushed the weight for both bi-ceps and tri-ceps. I done the full weight rack for cable curls for 15 slow and controlled reps. Then I moved on to standing db curls with 30kg db's. I am weaker now so only managed 2 1/2 plates for close grip bench for approx 10 reps. On the final set I struggled to get the 6th rep back up. I also used 26kg db's for lying tri-ceps extensions and skull crushers... always slow and controlled reps. I added in a few lighter weight sets too and well a mixture of everything.

Today I abused legs. I joined a new gym and got my gf in for a trial so trained with her. I forgot to mention I had 1/4 bottle of MK-677 left in my cupboard so I restarted it 2 days ago. I stopped it as it makes me feel so tired but it's so effective and I figured I could do with the boost in hgh/igf-1. I have been using metformin and accutane which have been shown to lower igf-1 levels so I thought it would be a great addition. I am also in a bad sleeping routine so it will help me get to sleep earlier. I have only been using 5mg for 2 nights as I didn't want my energy levels to lower too much. Even at that dose I noticed my energy has been effected but I got myself up off the sofa tonight and we went to go and train.

It's awkward training with my gf but I am trying to get her back in the gym so I don't mind it impacting my workouts a little if it means she is learning about correct form etc. Anyway she can't train calves as she says her foot hurts In all fairness she has been the doctor about it so I said I will do calves last and she can do cardio. The workout looked like this...

Warm up with very light weight Leg Extensions.
Seated Leg Curls supersetted with Hamstring/back extensions... 5 sets of approx 15 reps for both.
Stiff Leg Deadlifts using plates... 3 sets of approx 15 reps.
Standing Leg Curls... my new gym has a plate loaded machine and it is great... about 5 sets of 20 to 6 reps.
Hammer Strength Glute Raises... 6 sets of approx 15 to 12 reps.
Hip Adductor supersetted with Hip Abductor... 5 sets of 20 to 15 reps for both.
This was a lot and no surprise my gf couldn't take more and was exhausted. I said to her to finish off with some quads but she was struggling. I didn't push it as I wanted to get on with training so let her chill on her phone and I carried on.
Horizontal Leg Press... 4 tri-sets with right foot, left foot and both feet together for 15 reps each (45 rep total). Then I moved up in weight with both feet for a few sets of about 20-15 reps. I finished with the full weight rack with 3 sets to failure with about 15 secs rest between sets (approx 15, 10 and 7 reps and lots of shaking).
Lex Extension... my new gym has a plate loaded machine and it felt great. I started with 1 plate for 15 reps and moved up 1 plate every set. I finished with 7 plates for about 15 reps. I actually got my gf to video it so my 2nd video ever in the gym. I will figure out how to post it from viber and post it next.
My gf has been waiting and didn't want to walk home alone (was about 10pm) as the gym is in a weird part of town so I left it at that. As a result I will train calves 2moro.

Post workout I had a treat and one of my favourite meals. Beef mince, tomato and basic sauce, Worcester sauce, mushrooms, green peppers, piccolo cherry tomatoes and whole wheat penne. I had started to already eat it before taking the pic

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Old 08-21-2016, 11:41 AM   #119
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Here is the last set of leg extensions...

https://youtu.be/n80BIsoZOhU
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Old 08-23-2016, 12:57 AM   #120
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I am destroyed so won't post full details tonight. My parents are coming to visit me 2moro so I will be quite busy over the next 3 days. Last night I fell asleep for 2 hours before training and as a result I couldn't sleep at all. So I stayed up all night and trained very early on. I have forced myself to stay up so I will be back in a good routine now. Everything is going great and I finally picked up my aas today too. Training and diet has been the usual so gonna carry on doing exactly the same. The MK-677 has put some water on me but I look so much fuller it's ridiculous the difference. I have only been using 5mg per day and plan to stay at that dose.

Last night I trained chest, shoulders and tri-ceps for 90 mins non stop. Loads of sets using a variety of techniques. Lots of supersets, tri-sets, rotation and just really intense. I probably performed over 20 different exercises and heavy for the most part. Although I mainly stuck to 20 reps for tri-ceps until I used the dip machine and was pushing 4 plates a side for approx 15 reps with minimal rest between sets.

Today was abs and back (with rear delts included). I was tired but pushed through. One thing that stood out was unilateral hammer strength lat pulldowns. I hold my lats with the opposing hand to increase mind muscle connection and it really works. Something that really stands out is how I ended training. I picked a suitable machine which turned out to be hammer strength low lat rows. I put 2 plates a side so a decent weight but nothing heavy. I said to myself I won't stop until I reached 200 reps. I never rested more than 10 secs and 90% of the time it was more like 3-5 seconds. Literally it got to a point I was failing on 2-4 reps and would just do it again and again till I got to 200. The pump was insane and post workout I had a big chicken and long grain rice meal.

I will try and go the gym very late 2moro night if I have time after spending the day with my parents. If not then I will fit it in the next day.
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