Approved Log New Member, Old fighter

[AK-47s]

Little update:
Been little slack of late.. as in…
Drinking a little much.
Late nights.
And 3 nights a week cheat meals..
So I ain’t been on point, but I don’t want to compete or anything. I done enough in the boxing ring..

Back on shoulders today.. Consistency is starting to come back after a fair bit time off, only half body training at times, but feeling ok now.

SMITH MACHINE SHOULDER PRESS
12 reps
3 sets
SIDE LATERAL RAISE
12 reps
3 sets
BENT OVER REVERSE FLYS
12 reps
3 sets
NEUTRAL MACHINE FRONT RAISES
12 reps
3 sets
FRONT DUMBBELL RAISES
12 reps
3 reps

Well this is me tonight to give you ideas you have .. thanks in advance

 

[shazzabazza]

Little update:
Been little slack of late.. as in…
Drinking a little much.
Late nights.
And 3 nights a week cheat meals..
So I ain’t been on point, but I don’t want to compete or anything. I done enough in the boxing ring..

Back on shoulders today.. Consistency is starting to come back after a fair bit time off, only half body training at times, but feeling ok now.

SMITH MACHINE SHOULDER PRESS
12 reps
3 sets
SIDE LATERAL RAISE
12 reps
3 sets
BENT OVER REVERSE FLYS
12 reps
3 sets
NEUTRAL MACHINE FRONT RAISES
12 reps
3 sets
FRONT DUMBBELL RAISES
12 reps
3 reps

Well this is me tonight to give you ideas you have .. thanks in advance

Mate, if that pic is you being slack - your doing well

 

[AK-47s]

Mate, if that pic is you being slack - your doing well

Thank you.. lot of years in there but appreciate it

 

[elpatron]

Sounds like you’ve been through a bit but good onya for getting back into it! We all go through patches where things slip a bit

Just keep grinding bro. You’ve already got the fighter mentality already.

 

[AK-47s]

Sounds like you’ve been through a bit but good onya for getting back into it! We all go through patches where things slip a bit

Just keep grinding bro. You’ve already got the fighter mentality already.

Thanks bro and agree totally. Keep grinding

 

[AK-47s]

Back tonight..
Heavier work load tonight as I wanted to push hard through back as I’ve had a bit of a crappy day at work and needed a tough workout and then push myself..
Main goal for the “heavy workload” was to add on an extra set on each exercise. And yes, it did hurt..

Diet is something that slipped on weekend so definition isn’t there tonight but I don’t mind. Been trying to get my rear delta back a bit and that’s the main thing I’m looking at for this pic

CLOSE GRIP ROW
12 reps
4 sets
WIDE GRIP LAT PULDOWN
12 reps
4 sets
T-BAR ROWS
12 reps
4 sets
SEATED CABLE ROW (WIDE)
12 reps
4 sets
STRAIGHT BAR STANDING PULL THROUGH’S
12 reps
4 sets

Good night
As I always say “Stand Tall, Walk Forward”
AK

 

[shazzabazza]

Absolutely smashed your back there, good mix of rowing and pulling movements. Wouldn't worry too much if the diets slipped a bit, it’s all about getting back on track.

 

[hubbles]

Diet is something that slipped on weekend so definition isn’t there tonight but I don’t mind.

We're only human brother

 

[AK-47s]

Absolutely smashed your back there, good mix of rowing and pulling movements. Wouldn't worry too much if the diets slipped a bit, it’s all about getting back on track.

Thanks bro

 

[AK-47s]

Went back to Thai boxing last night so that was a good hard session a lot of rounds out and high volume of cardio. In all honesty if I want to quote me on something….
The single best cardio you will get is Thai boxing hands down

Now…. Tonight…
Lots of blow flow into the arms tonight.. Finished with some good food..

Key to myself and my training for this particular routine was only 25/45 seconds rest in between and that was pretty much me walking to a different machine or setting a new Setup up.
In the end really good workout good blood flow and also pick up the heart rate too, which is great!

EASY BAR CURL
12 reps
3 sets
TRICEP PUSH DOWN
12 reps
3 sets
INCLINE DB CURL
12 reps
3 sets
OVER HEAD TRICEPS EXTENSION
12 reps
3 sets
CABLE ROPE CURL
12 reps
3 sets
TRICEP DIPS
12 reps
3 sets

Good session and done

 

[AK-47s]

Went in tonight, not sure if I was going to do legs or shoulders.. sometimes I swap my Thursday and Fridays around depending on what I’ve got on the weekend..

Pushed blood very hard into the muscles once again with all intentions of just maintaining and keeping my size as my over all goal, for this whole workout

SMITH MACHINE SHOULDER PRESS
12 reps
3 sets
SIDE LATERAL RAISE
12 reps
3 sets
BENT OVER REVERSE FLYS
12 reps
3 sets
PLATED FRONT RAISES
12 reps
3 sets
UP RIGHT ROW
12 reps
3 sets
BARBELL SHRUG
12 reps
3 sets

Now.. Let’s not go into my day of food because it was that bad. I don’t even want to talk about it. lol

As I’m getting on and getting older, I’m driving to more maintain and keep current size

 

[hubbles]

Strong and focused workouts there brother! Nice to see the boxing in there... 100% best form of cardio.

 

[AK-47s]

Strong and focused workouts there brother! Nice to see the boxing in there... 100% best form of cardio.

 

[AK-47s]

Chest tonight. Caught up with the brother on the weekend so felt very very flat after alcohol on the weekend.

FLAT BARBELL BENCH PRESS
12 reps
3 sets
INCLINE DB PRESS
12 reps
3 sets
INCLINE DB FLYS
12 reps
3 sets
CABLE CROSS OVER FLYS
12 reps
3 sets
PUSH UPS
20

Got the job done but

Will be switching over from bold to Mas next month. Opinions ?

 

[ironguru]

I'm a fan of Mast for blasting and cruising. I say go for it. Good for enhancing muscle hardness and density and great for cutting cycles. It's estrogenic side effects are milder but can still cause androgenic effects.

 

[doc]

Mast & test is a nice combination for body & mind. Bit milder than EQ but I think you’ll enjoy it. Have run same -didn’t need anything else

 

[AK-47s]

I'm a fan of Mast for blasting and cruising. I say go for it. Good for enhancing muscle hardness and density and great for cutting cycles. It's estrogenic side effects are milder but can still cause androgenic effects.

Mast & test is a nice combination for body & mind. Bit milder than EQ but I think you’ll enjoy it. Have run same -didn’t need anything else

Thanks for advice guys

 

[hubbles]

very very flat after alcohol on the weekend.

It does that brother especially as we get older!

 

[AK-47s]

Been so sick all week was my first day back..

Spent last 24 hours, concentrating on food (carbs mostly), rehydration (IV also) and rest (sleep) …

Happy with first day back in gym for almost a week

FLAT BARBELL BENCH PRESS
12 reps
3 sets
INCLINE DB PRESS
12 reps
3 sets
INCLINE DB FLYS
12 reps
3 sets
CABLE CROSS OVER FLYS
12 reps
3 sets
TRICEP PUSH DOWN
12 reps
3 sets
OVER HEAD TRICEPS EXTENSION
12 reps
3 sets
TRICEP DIPS
12 reps
3 sets

Move lighter weight and volume just to get the system back in action ..

P.S… down 5kgs but I’ll get it back. Just rehydration

 

[AK-47s]

Okay, I’m finally back into my routine now after a few days off from the gym and concentrating once again on getting my calories back up and gaining my strength again…

More of a maintenance day again where I hit shoulders and tries just once again working through the routine and trying to get my strength and rhythm back..


SIDE LATERAL RASIES
12 reps
4 sets
STANDING STRAIGHT BAR PRESS
12 reps
4 sets
REAR DELT CABLE PULLS
12 reps
4 sets
SHRUGS
12 reps
3 sets

Also through some triceps in to ..

TRICEP PUSH DOWN
12 reps
4 sets
OVER HEAD TRICEPS EXTENSION
12 reps
4 sets

Slowly getting back to full strength out after a very stupid bug I had but getting there and it will be having a strong week hopefully..

This week im changing to Test E with Mass..
Will see how that goes