blind freddy's log

Wednesday, 05/09/18
back biceps

chest supported row
neutral grip, 40kg, 2 x 15
pronated grip, 40kg, 2 x 15

lat pulldown, wide pronated grip
50kg, 3 x 10
drop set, 40kg, 10

45 back extension
35, 30, 30
machine preacher curl
20kg + 3, 15, 10, 8, 5
drop set, 10kg + 3, 25


good workout at the gym.
will up the weight next time on rows.
look for more reps on lat pulldowns.

don't want o add any weight on back ext, not sure whether I will just keep looking for higher reps or whether I will move on to the ghr and go for high reps, either way I want to be 100% confident on the strength of my lower back/core/posterior chain before I add any weight to the movements.

ready to move on to the next plate on preachers.
I am smashing the first set at this weight but run out of gas pretty quickly.

 

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Friday, 07/09/18
legs

bb squat
45kg, 3 x 25, 3 x 20

standing calf raise, bodyweight, unilateral
6 x 15

decent workout, wasn't feeling real good so pretty happy to get what I did.
had a sample of Olympus labs re1gn before this workout and must say it was pretty good, plenty of energy and pump was outstanding, think if I had been feeling good it would have been seriously impressive.

 

Saturday, 08/09/18

chest shoulders triceps

db flat bench press
30kg, 3 x 9

incline band fly db bench superset
incline band fly, 3 x 20
incline db bench press, 22.5kg, 12, 10, 8

band pull apart
3 x 25

seated lateral raise
10kg, 3 x 12

tricep pushdown skullcrusher superset
skullcrusher hammer bar, 20kg, 3 x 15
pushdown blue band, 3 x 25

good workout, really pushed for short rests between sets and still got decent reps so pretty happy.

will be having a complete break from pre workouts starting next week.

starting sustain alpha tonight so very interested to see how it goes.

 

Monday, 10/09/18
back biceps

chest supported row blue band
4 x 12

palof press
2 x 25

bb shrug
55kg, 3 x 20

standing bb curl seated alternating db curl superset
bb curl, 35kg, 3 x 10
seated alternating db curl, 15kg, 3 x 20

good workout, used a pre with stims for the last time for a while today, got some extend elite which I plan on using on wed but it is stim free.

feeling pretty good, had my second dose of sustain alpha last night, obviously it's to early to expect much at this stage but i'm really looking forward to the next few days, i'm already feeling a mood lift but I couldn't be sure this isn't a placebo effect at this stage.

 

Wednesday, 12/09/18
legs

bb squat
50kg, 3 x 20

hack squat
20kg, 2 x 15
0kg, 20

45 back extension
3 x 30

standing calf raise machine
10kg + 3, 20, 15
10kg + 2, 15
10kg +1, 15
10kg, 15

pretty happy with this workout, my back had a slight niggle yesterday which I attributed to the standing bb curl, my form was good but probably not 100% and it only takes a small lapse in concentration/form to cause a problem so I will be extra carefull moving forward.

anyway I felt good going into this workout and everything held up ok with the increase in weight, will just keep slowly increasing and hopefully it all holds together.

gassed out pretty quickly on back ext and had to take a breather at the 20th rep to make it to 30 but it was my hams and glutes that were failing so I guess this makes sense after doing high rep squats.

calves are pretty weak.

4 days of sustain alpha now and I am still waiting for it to kick in, pretty much all the reviews I've read say it really starts to kick in on the second week so i'm looking forward to the next few days.

 

Friday, 14/09/18
chest shoulders triceps

db flat bench press
30kg, 2 x 10, 8

incline band fly incline db bench superset
incline band fly, 3 x 25
incline db bench, 22.5kg, 12, 8, 8

band pull apart
3 x 25

seated lateral raise
10kg, 3 x 15

skull crusher tricep pushdown superset
skullcrusher hammer bar, 20kg, 3 x 15
tricep pushdown blue band, 3 x 25

good workout, got extra reps on the first two sets of flat bench but ran out of gas on the thirs set, still got an extra rep in total.

really did the superset the way a superset is supposed to be done, straight into the press from the fly with just a couple of deep breaths as rest, probably literally 15 sec between the two sets and man did I feel the pump.

same thing with the tricep superset.

6 days of sustain alpha and I am definitely feeling good.

I still haven't got the full on libido increase I have read about but I am getting a general feeling of well being, over the last couple of days I have had some situations that would normally cause me to lose my temper and hence cause quite a bit of stress, I didn't lose my temper and just felt considerably more in control than usual.

Basically I just feel good, I have also been getting excellent sleep since starting the sa, normally I have to get up at least two or three times a night to take a piss but since starting the sa I have only ever had to get up once, this started from day two and has been consistent since, i'm not sure exactly why this would be but I will be very happy if it continues, I have heard that excess e2 can cause frequent night time urination so perhaps the aromatase inhibition is helping in this regard, I will be getting blood work done in a couple of weeks so we'll see.

 

Saturday, 15/09/18
back biceps

supported db row incline bench
15kg, 4 x 12

palof press
2 x 30

bb shrug
60kg, 3 x 20

standing bb curl, seated alternating db curl superset
bb curl. 35kg, 3 x 11
seated alternating db curl, 15kg, 3 x 22

good workout, hopeing I can get back to doing bb rows, did the db rows supported on the incline bench and did some very light bb rows in between set, feels ok at the moment hopefully it will stay that way.

shrugs ar going well.

slightly obsessed with palof press.

think I will start to bring in some hammer curls on the nest workout not sure whether to just add them in or alternate them with one of the other bicep movements.

not really anything new to report on the sa run, still feeling good and had no trouble motivating myself to train today even though I had no pwo which I am happy about.

I haven't used anything hardcore for just over a week now but have still used pwo's containing caffeine, today was the first without any pwo at all.

 

Monday, 17/09/18
legs

bb squat
50kg, 3 x 20, 3 x 15

calf raise unilateral bodyweight
6 x 15

decent workout, takeing it real slow starting to get to a little bit of weight considering when I squat at home I have to clean and jerk the bar to get it into position to squat so being very carefull with my back.

 

Wednesday, 19/09/18
chest shoulders triceps

smith machine flat bench press
50kg, 12
55kg, 2 x 10

smith machine incline bench press
40kg, 3 x 12

pec deck
35kg, 2 x 20, 2 x 15
25kg, 20

db seated alternating shoulder press
10kg, 3 x 30

tricep pushdown, straight bar
49.5kg, 3 x 14
with rope
22.5kg, 12, 10
18kg, 12, 13

this was a good workout despite the fact I has some sort of melt down on the smith machine, as easy as the smithy is to use somehow it just caused me dramas today, regardless ended up going a bit heavier and getting extra reps so all in all it was a win.

went through the rest of the workout very quickly and my triceps were totally cooked by the end.

day 12 on SA and the effects for which it is famous for have kicked in I have been wakeing up with morning wood the last few mornings which is something that hasn't happened for some time.

still feeling good all round, basically just seem to have a bit extra spring in my step.

I have only been using 3 pumps and the recommended dose for my body weight is 4 so it possibly has more to give yet, will continue with 3 for a bit longer and then see how it goes.

couldn't say I've noticed any physique benefits yet but at not even 2 weeks I wouldn't expect to yet.

 

Nice to see you're able to get in some serious volume again mate

 

Yep, it's all about volume at the moment.

It has been 14 weeks now since my injury and my plan is to just keep doing high volume with light weight and slowly bring the weight up as long as everything holds together, all is good so far.

Friday, 21/09/18
back biceps

bb row, unilateral db row superset
bb row pronated, 35kg, 3 x 15
uni db row, 20kg, 3 x 15

palof press
2 x 35

bb shrug
65kg, 3 x 20

standing bb curl seated alternating db curl superset
bb curl, 35kg, 2 x 12
seated db curl, 15kg, 2 x 24

standing hammer curl, hammer bar
20kg, 2 x 15

couldn't help myself and had a pwo today, I suppose if I have one here and there over the next 8 weeks i'm still giving it a good break...ha ha.

bb rows felt good while they were still very light this is pretty encouraging.

shrugs still going well, think when I go to 70kg I might have to drop a few reps as I was struggling to hold on to the bar by the last few reps on the last set, guess I could always use straps.

totally cooked bi's again today and enjoyed doing hammers.



still feeling good on the sa but was hoping for a bit more when it comes to libido by now since it is now two weeks, going to up it to 4 pumps from tonight and hope it kicks it up another knotch.

 

Saturday, 22/09/18
legs

bb squat
50kg, 4 x 20, 2 x 15

unilateral calf raise body weight
6 x 10

good workout, no pwo.
got a 4th set of 20 squats so happy with that.

really made sure I got a full rom on calf raises and so got a few less reps.

day 15 sa and my libido has gone through the roof, used 4 pumps last night but I doubt that would have made that much difference that quickly, probably would have happened anyway, going to continue with 4 pumps for a while and see how it goes.

seriously though it is as intense as the reviews I have read, I am basically getting a hard on whenever a stiff breeze blows, pardon the pun.
definitely living the classic korn song atm A.D.I.D.A.S.

going to get blood done next week so will be interesting to see the results.

 

Monday, 24/09/18

chest shoulders triceps

db flat bench press
30kg, 10, 9, 9

incline band fly incline db bench superset
band fly, 3 x 25
incline db bench press, 22.5kg, 12, 12, 10

seated lateral raise
10kg, 3 x 15

band pull apart superset with posterior delt raise
pull apart, 3 x 20
post delt raise, 2.5kg, 3 x 15

skullcrusher tricep pushdown superset
skullcrusher hammer bar, 20kg, 3 x 15
pushdown blue band, 3 x 25

good workout, having kind of a deload week this week so did a bit extra, I would like to start doing some work for post delt anyway.

day 17 and I am really on the alpha train, contacted the supp shop to grab another bottle but they don't have any stock atm, hopeing they get more before this bottle runs out because I feel awesome on this stuff.

 

Wednesday, 26/09/18
back biceps

chest supported row
neutral grip
50kg, 2 x 12
drop set, 30kg, 12
pronated grip
50kg, 2 x 10
drop set, 30kg, 10

lat pull down
55kg, 10, 8, 8
40kg, 20

45 back extension
3 x 40

machine preacher curl
30kg, 10, 10, 6, 7
20kg, 15

good workout went a bit heavier on rows and lat pull down and everything is feeling good.

building some pretty good endurance on back ext, will probably start adding some light resistence to this movement next workout.



day 19 on sa, definitely feel an increase in aggression in the gym and even outside the gym, nothing extreme but noticeable, libido still way up, going for blood test tomorrow and will get the results next Tuesday.

 

Friday, 28/09/18
legs

bb squat
50kg, 2 x 25, 2 x 20, 2 x 15

calf raise unilateral bodyweight
6 x 10
good workout, the sets of 25 took a toll.



day 21 sustain alpha, starting to feel my muscles a bit harder, had plenty of energy for todays workout considering no pwo and a very low carb day, felt strong also.

 

Monday, 01/10/18

chest shoulders triceps

db flat bench press
30kg, 10, 10, 8

incline fly incline db superset
incline band fly, 3 x 25
db incline bench, 22.5kg, 12, 11, 8

seated lateral raise
10kg, 3 x 15

band pull apart post delt raise superset
band pull apart, 3 x 25
post delt raise, 3kg, 3 x 20

skullcrusher push down superset
skullcrusher hammer bar, 20kg, 3 x 18
tricep pushdown blue band, 3 x 25

good workout, supersets all over the place.

getting extra reps on most movements while really keeping the intensity high, really concentrating on keeping form as perfect as possible but will prob start to up the weight one set at a time.


day 24 sa, felt a bit off last couple of days, libido went down a bit and just felt a bit sluggish all round, think possibly my e levels were getting to low at 4 pumps cause I dropped it back to 2 pumps and the issue seems to have resolved, think I will keep it at 2 for a bit then go to 3 for a happy medium.

 

Tuesday, 02/10/18
back biceps

chest supported row
neutral grip, 50kg, 2 x 15
drop set, 30kg, 15
pronated grip, 50kg, 2 x 12
drop set, 30kg, 12

lat pulldown, wide pronated grip
55kg, 3x 10
45kg, 15

45 back extension
10kg, 20 + 20 bodyweight
10kg, 15 + 25 bodyweight
10kg, 10 + 30 bodyweight

machine preacher curl
30kg, 12, 10, 6, 6
20kg, 20

good workout, extra reps on rows and pulldown.
added resistance to the beginning of each set on back extensions and man did I feel it, will keep slowly increasing the rep count until I can get high reps with 10kg then increase resistance.

got some extra reps on preachers but still finding that I run out of gas very quickly after the first set or two.



got the results of my blood test today and it is official sustain alpha has raised my testosterone.

so it's only a modest raise but a raise none the less, my levels haven't gone above 12 for many years and have been around 11 on average, they came in at 14.2, and as I said I accept this isn't a big raise but as this is the level I was in my 20's I am very happy.

 

Thursday, 04/10/18
legs

bb squat
50kg, 6 x 20

unilateral calf raise bodyweight
6 x 10

pretty happy with this, had a bit of a niggle in my right knee which I thought may have cause a problem, really concentrated on form and didn't go below parallel and it all went well.

 

Nice to see you're squatting mate

 

Tar mate, still very light but getting there.

Sunday, 07/10/18
chest shoulders triceps

db flat bench press
32.5kg, 2 x 6
30kg, 9

incline band fly db bench superset
incline band fly, 3 x 25
incline db bench, 25kg, 3 x 8

seated lateral raise
10kg, 3 x 15

band pull apart post delt raise superset
band pull apart, 3 x 20
post delt raise, 3kg, 3 x 20

skullcrusher tricep pushdown superset
skullcrusher hammer bar, 22.5kg, 3 x 12
tricep pushdown blue band, 3 x 25

good workout, went a bit heavier on flat bench and was pretty happy with how it went.

same on incline.

also a bit heavier on skullcrushers while still keeping form really tight.