The Mo-Log

motown1002

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For those that do not know, I was on a 16 week cycle that ended the last week in November 2017. Huge cycle. Anyway, it was for Ky Muscle show Oct 28. Long story short, I tore some ligaments in my arm which kept me out of the show. Instead of going back to cruise, my trainer and I decided I could pack on some additional weight before cruise. So here is what I am doing now. If I am going to do this keep me accountable.

I got down to 198. Two weeks ago my short 8 week cycle began.

1g Test (2 pins Monday and thurs)
150 NPP eod
4iu gh ed
6iu Humalog post workout
1mg adex eod

Did someone say diet?

Meal 1: 1 1/2 cup egg whites, 1 whole egg, 40g oats, 1 slice Ezekiel bread, 10g coconut oil, 50g blueberries, 50g cherries
Meal 2: 6 oz chicken, 4 oz yam
Meal 3: 6 oz turkey 8 oz red potatoes
Meal 4: 6 oz chicken 1 cup rice Post W/O (gh and slin prior to eating)
Meal 5: 6 oz turkey cup greens 1/2 cup rice
Meal 6: 6 oz lean beef, cup greens
Meal 7: 12 ox egg whites

After 2 weeks I am up to 209.

Workout

Monday - Back and shoulders
Tuesday - chest
Wednesday - Rest
Thursday - Arms
Friday - Legs

Cardio 5 days a week - 30 mins fasted.

Today - Tuesday I will hit chest. HARD.

What do you guys think? See I do eat and workout. lol
 

Seeker

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I think you're a sexy bastard. #nohomo but I can still say it! Are you on gh regularly? Lol not a huge fan of your workout split but hey! I'm a picky fuk. But you look great and know what works for you..and it's working.
 

motown1002

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I think you're a sexy bastard. #nohomo but I can still say it! Are you on gh regularly? Lol not a huge fan of your workout split but hey! I'm a picky fuk. But you look great and know what works for you..and it's working.

Thanks Seek! I have been on GH for about 6 months. Don't really notice anything until I get pretty lean. Tell me what you would do different. Its close to time to change it up. Im open to any criticism and ideas.
 

Seeker

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Thanks Seek! I have been on GH for about 6 months. Don't really notice anything until I get pretty lean. Tell me what you would do different. Its close to time to change it up. Im open to any criticism and ideas.
Gotta hit the road buddy, work calls. I'll be back later. :)
 

snake

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Mo, I'll be the first one to say that I'm not good with checking in on guys journals but I promise to pop in once and awhile. You got the goods and that's worth following.
 

motown1002

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So chest day today. Im old so it takes me a bit to get the joints all lubbed up. Started with Flat bench.

After 4 warm ups:
Flat Bench
275 - 10
315 - 9
315 - 8
275 - 10
275 - 10
One burn out 245 for 15

On to slight incline DB Palms facing each other, Better squeeze for me
4 sets 85x12

Cable flyes
4 sets 40x15 (slow)

Super Set with machine bench
4 sets 185x12

Mean pump. Would have taken a picture, but I would have looked like a homo in front of the other dudes in there. lol
 

motown1002

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Today was bi's and tris's. Right arm is not all the way healed but a lot better. Started with standing db curls. Up the rack to 50'sx10 then back down. 4 sets of 12 close grip preachers and 4 sets of 10 rope hammers. For tris, 4 sets v bar push downs, followed by 3 sets of seated pushdowns, and finished with overhead rope extensions. Would have done a little more but my tris are still burnt from chest. Normally this would have been a rest day, but I cant work out tomorrow.

Fired in the gh and slin, now eating my carbs.

Had some dude ask me how I am so veiny. lol Told him lots of practice. haha jk. Nice to get the comps though.
 

jrsgym

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Nice log and progress pics. Keep up the good work.
 

motown1002

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Back at it today after a lil holiday break. Today I decided to change it up a bit. Did Back and bi's. I used to do this some time ago and liked it a lot. Going to give it a try and see how it works. Needed a change.

So today

Front lat pulls

180x12
200x10
200x10
180x10

Under hand lat pulls

160x10
180x10x10

Seated Row

180x12x3

DB curls

light warm
40x12
45x10
50x8
40x10

cable curl

3x10x65

Preacher (close grip)

3x60x15

TOAST!!!
 

Hurt

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Kill it brother! That first session back is always awesome!
 

motown1002

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Hit chest and tri's today.

Flat bench was pretty good.

After a few warm ups:
295X10
315x8
275x10
275x9

Incline DB
3x85x12

Finished by supersetting cable flys with hammer press
3x12 each

Hit tris right after
pushdowns v-bar
4x10-12

Extensions
3x12

reverse cable
3x12

BURNT!!!

For the record.... back and bis are super sore from yesterday. Been a while since my biceps have been this sore.

P/W gh and slin - and meal 4

Already wanted to go back to the gym... :)
 

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