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I've not been training for the last 2 weeks as I have been furiously coding this website. Starting again next week, going on a new 3 month cycle to look and feel great for summer.

Training routines will be posted daily.

Keep watching for updates.

"Commander and chief of alt-fit"

Had test flu for the last few days so no training and still bogged down with coding for my main job. Times are difficult but I will persevere.

Still I got under the bar yesterday for a quick 30 reps on 60kg bench press, it felt fairly heavy which isn't usually the case but considering flu and not training for the best part of 3 weeks, it's to be expected.

Hopefully this weekend I'll get a proper session in and get back into the swing of it.

"Commander and chief of alt-fit"

Tonight's session

Bench Press

40kg x 20

60kg x 10

80kg x 10

100kg x 8

100kg x 6

80kg x 14

80kg x 11

Floor Skulls

20kg x 6

20kg x 5

15kg x 10

15kg x 12

10kg x 20

10kg x 19

Pretty weak but first proper session in almost a month and I've still got the flu. See how I feel tomorrow, if good will train again.

"Commander and chief of alt-fit"

Back session focusing on lat development and reps.

Pulldowns

5kg x 20

10kg x 10

15kg x 10

20kg x 10

25kg x 10

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 6

30kg x 30

Pullups

bodyweight x 10

"Commander and chief of alt-fit"

Tonight's Shoulder Workout

Military Press

25kg x 20

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 5

40kg x 12

Dumbbell Side Delts

15kg x 15

15kg x 15

10kg x 20

10kg x 20

5kg x 22 (dropset)

"Commander and chief of alt-fit"

Tonight

Bench Press

40kg x 10

60kg x 10

80kg x 10

100kg x 8

100kg x 6

100kg x 6

80kg x 12

60kg x 18 (dropset)

Machine Pushdowns

30kg x 9

30kg x 8

30kg x 12

Dumbbell Floor Skulls

15kg x 10

15kg x 10

10kg x 21

Recovering from the flu once again, today is the only day I felt well enough to train. The new test is causing it and also really bad PIP where I can't sleep on one side due to swelling and pain.

Seeing as I bought a load of this gear, I'm going to lower the dosage and see if my body can handle it/get used to it, if not, will have switch compounds as I'm starting to lose my conditioning and fitness level.

"Commander and chief of alt-fit"

Tonight's back session

Warmups

Rowing Machine: 20 mins

Stretching: 12 mins

Deadlifts

60kg x 10

80kg x 10

100kg x 10

120kg x 10

140kg x 10

160kg x 5

Not as strong as before all the problems with the new gear but not too bad. Haven't had my shot yet but next will be half dose & hopefully no flu along with it.

"Commander and chief of alt-fit"

Quick Session

Standing Biceps Curls

5kg x 20

10kg x 10

15kg x 10

20kg x 10

Standing Hammer Curls

15kg x 10

15kg x 10

10kg x 20

5kg x 40 (dropset)

Good pump. No flu feelings yet.

"Commander and chief of alt-fit"

2nd training session of today!

Bench Press

60kg x 10

80kg x 5

100kg x 5

120kg x 3

120kg x 1

100kg x 10

80kg x 13 (dropset)

60kg x 16 (dropset)

Dumbbell Floor Skulls

10kg x 15

15kg x 10

20kg x 4

15kg x 9

10kg x 20

5kg x 36 (dropset)

This warm weather is great, makes you feel more alive. Results, haven't lost stamina but have lost a bit of power.

"Commander and chief of alt-fit"

Shoulders tonight

Warmups

Rowing: 20 mins

Stretching: 10 mins

Overhead Press

30kg x 10

40kg x 5

50kg x 5

60kg x 5

70kg x 1 (leg drive)

50kg x 12

40kg x 13

Dumbbell Side Delts

20kg x 10

15kg x 12

15kg x 12

10kg x 20

10kg x 20

Didn't feel any pain in left shoulder but still not going to risk doing the exercises which were affecting it, at least for a few months more.

"Commander and chief of alt-fit"

Warmups

Rowing: 20 mins

Stretching: 15 mins

ATG Hi-Bar Squats

40kg x 10

60kg x 10

80kg x 10

100kg x 10

120kg x 10 + belt

25 mins for the squats. Taking it easy at first, been a while since training legs.

"Commander and chief of alt-fit"

Warmup

Shower 15 mins

Narrow Press

40kg x 20

60kg x 10

80kg x 10

100kg x 10

120kg x 3

100kg x 8

80kg x 12

Triceps Pushdowns

5 sets of 30kg x 10

Seated Triceps Extensions

20kg x 24

Good session overall.

"Commander and chief of alt-fit"

Warmup

Rowing: 20mins

Stretching: 15mins

Pullups

body x 10

5kg, 10kg, 15kg, 20kg x 5

25kg x 4

15kg x 7 (dropset)

10kg x 9 (dropset)

body x 10

Pulley Rows

30kg, 40kg, 50kg, 60kg x 10

70kg x 8

50kg 14

30kg x 30 (dropset)

"Commander and chief of alt-fit"

Warmups

Shower: 10 mins

Rowing: 25 mins

Stretching: 10 mins

Bench Press

40kg x 10

60kg, 80kg, 100kg x 5

120kg x 4

100kg x 9 (dropset)

80kg x 15 (dropset)

60kg x 20 (dropset)

Dumbbell Floor Skull-Crushers

25kg x 3

20kg x 8 (dropset)

15kg x 17 (dropset)

10kg x 28 (dropset)

Good session, good pump, pushing myself a bit more now with dropsets. Injection tonight 1ml test e (250mg).

"Commander and chief of alt-fit"

Warmup: Shower 15 mins

Dumbbell Shrugs

10kg x 20

15kg, 20kg, 25kg, 30kg, 35kg, 40kg x 10

30kg x 20

20kg x 30

Dumbbell Side Delts

5 sets of 15kg x 12

15kg x 18

"Commander and chief of alt-fit"

Had a rest while my joints recovered, trained chest & triceps tonight.

Warmup

Rowing machine: 15 mins intense

Stretching: 12 mins

Olympic Bench Press

40kg x 14

60kg, 80kg, 100kg x 10

120kg x 4

90kg x 12 (dropset)

90kg x 10

70kg x 12 (dropset)

Dumbbell Floor Skull Crushers

20kg x 6

20kg x 8

20kg x 5

15kg x 10

15kg x 9

10kg x 10 (dropset)

5kg x 20 (dropset)

"Commander and chief of alt-fit"

Tired and feeling weak tonight, bad sleep but had to train.

Warmup

Rowing: 20mins

Stretching: 10mins

Rack Pulls

60kg, 80kg, 100kg, 120kg, 140kg, 160kg, 180kg x 10

Pull-downs

4 sets of 40kg x 10

40kg x 16

Dumbbell Lateral Raises

10kg x 15 (super-set)

"Commander and chief of alt-fit"

Warmups

Shower: 10mins

Rowing: 25mins

Stretching: 18mins

Overhead Press

30kg x 10

40kg, 50kg, 60kg x 5

70kg x 3

55kg x 9

40kg x 15

Alternate Super-sets of Dumbbell Side Delts & Rear Delts

3 sets of 15kg x 10 each exercise

2 sets of 10kg x 12 each exercise

"Commander and chief of alt-fit"

Warmups

Shower: 10mins

Stretching: 15mins

Rowing: 10mins

Olympic Bench Press

60kg, 80kg, 100kg, 120kg x 5

140kg failed

100kg x 10

80kg x 15

60kg x 20

Cable Push-downs

40kg x 3 (superset)

2 sets of 30kg x 10

Dumbbell Floor Skulls

2 sets of 15kg x 10

10kg x 20

Nice 5 reps on 120kg, had another in me and was sure I'd get the 140kg, shame.

Just started new cycle, 500mcg test E p/w. Gotten used to the new gear now, feel a little groggy but reactions have reduced considerably.

"Commander and chief of alt-fit"

Rowing: 16mins

Stretching: 12 mins

Olympic Bench Press

40kg x 20

60kg, 80kg, 100kg x 10

120kg x 3

90kg x 11 (dropset)

90kg x 10

60kg x 20

Dumbbell Floor Skulls

2 sets of 20kg x 8

2 sets of 15kg x 12

10kg x 30 (dropset)

Getting pain in right arm near joint, it's muscular not the joint. Thinking about getting some elbow sleeves.

"Commander and chief of alt-fit"

Warmups

Rowing Machine: 15mins

Stretching: 12mins

Olympic Hi-Bar Below Parallel Squats

60kg x 10 no belt

80kg no belt, 100kg no belt, 120kg no belt, 140kg thin belt x 5

160kg x 3 power belt

120kg x 12 power belt

80kg x 16 no belt

Dumbbell Lunges

15kg x 10

Not really feeling it tonight, not enough effort, had the stamina there but couldn't be bothered. Have to admit, one of my least favorite exercises but I'm not one usually for lack of effort, HOWEVER I have had nothing but a small tin of tuna to eat all day, no carbs plus no meal last night.

"Commander and chief of alt-fit"

Quick Shoulders Blast

Overhead Press

3 sets of 50kg x 10

50kg x 8

40kg x 13

Dumbbell Side Delts

4 sets of 15kg x 10

10kg x 20

"Commander and chief of alt-fit"

Olympic Bench Press

40kg, 60kg, 80kg, 100kg x 10

100kg x 8

Flat Dumbbell Press

40kg x 8

30kg x 14

20kg x 20 (dropset)

Triceps Pushdowns

3 sets of 30kg x 10

Dumbbell Floor Skullcrushers

3 sets of 15kg x 10

10kg x 18 (dropset)

Just recovered from a 2 day test flu again... This new compound doesn't seem to allow me to take more than 250mg in a week without feeling negative effects.

"Commander and chief of alt-fit"

Yesterday - no warmup

Olympic Bench Press

40kg x 20

60kg x 12

80kg x 10

100kg x 10

120kg x 3

100kg x 8

80kg x 14 (dropset)

Flat Dumbbell Press

30kg x 13

20kg x 20 (dropset)

Dumbbell Floor Skullcrushers

15kg x 12 (superset)

15kg x 14

15kg x 13

Triceps Pushdowns

30kg x 10 (superset)

Dumbbell Floor Skullcrushers

10kg x 20 (dropset)

5kg x 30 (dropset)

Today - no warmup

Pull Ups

body x 10

+5kg x 10

+10kg x 10

+15kg x 8

+20kg x 6

+10kg x 9 (dropset)

Bent Over Rows

60kg x 12

80kg x 10

100kg x 6

80kg x 14

60kg x 20 (dropset)

Pulley Rows

70kg x 8 (superset)

50kg x 14

30kg x 30

"Commander and chief of alt-fit"

Quick Shoulder Blast

Seated Dumbbell Shoulders

10kg x 20

15kg, 20kg, 25kg x 10

30kg x 4

20kg x 12 (dropset)

Dumbbell Side Delts

2 sets of 20kg x 10

15kg x 15

10kg x 20 (dropset)

5kg x 30 (dropset)

Left shoulder felt okay, think I have rested it enough sufficiently as the issue seems to have cleared up.

"Commander and chief of alt-fit"

Some core work...

Rowing: 20mins

Stretching: 10mins

Hanging Knee Raises

5 sets of 20

Situps

20kg x 6

15kg, 10kg x 11

5kg x 15

bodyweight x 13

40 reps 10kg weight stomach pounding

100 Standing Crunches

Invisible abs are destroyed.

"Commander and chief of alt-fit"

Chest & Triceps

Flat Dumbbell Bench Press

10kg x 20

20kg, 30kg, 40kg x 10

50kg x 1

40kg x 8

30kg x 12

20kg x 20

Dumbbell Floor Skull-Crushers

20kg x 6

20kg x 5

2 sets of 15kg x 15

10kg x 20

5kg x 25 (dropset)

Still no issues with left shoulder.

"Commander and chief of alt-fit"

Quick Biceps Session

Standing Dumbbell Curls

5kg x 10

10kg, 15kg, 20kg x 5

25kg x 5 (cheated)

15kg x 20

10kg, 5kg x 30

"Commander and chief of alt-fit"

Back Session

Warmups

Shower: 10mins

Rowing: 20mins

Stretching: 15mins

Deadlifts

60kg x 10

100kg, 140kg x 5

180kg x 2

140kg x 10

Bent Over Barbell Rows

60kg x 15

70kg x 10

80kg x 8

90kg x 5

60kg x 20

Machine Pulldowns

50kg x 10

40kg x 15

30kg x 20

20kg x 30

Lost power on deadlift, possibly a combination of still suffering from test flu + not doing them regularly enough.

Going to alternate between my 2 last bottles of good gear + 5 ampoules and this latest flu+pip inducing stuff. I have some Tren too so might throw that in for a cycle, not sure though as it gives me bad acne and a bad temper!

"Commander and chief of alt-fit"

Shoulder Session

Military Press

30kg x 10

40kg, 50kg, 60kg, x 5

70kg x 3

50kg x 13

40kg x 16

Seated Dumbbell Press

20kg x 16

15kg x 20

Dumbbell Side Delts

2 sets of 20kg x 10

2 sets of 15kg x 15

10kg x 20

10kg x 25

"Commander and chief of alt-fit"

Warmups

Rowing: 20mins

Stretching: 11mins

Olympic Bench Press

40kg x 20

60kg, 80kg, 100kg x 10

120kg x 3

90kg x 12

90kg x 12

Super-Set 1: Triceps Push-downs 30kg x 10 + Dumbbell Floor Skull Crushers 15kg x 10

Super-Set 2: Dumbbell Floor Skull Crushers 15kg x 10 + Triceps Pushdowns 30kg x 10

Super-Set 3: Triceps Pushdowns 30kg x 10 + Dumbbell Floor Skull Crushers 15kg x 7

Behind Neck Dumbbell Triceps Extensions

5kg x 20

Enjoyed the super-sets, got a good pump and feeling throughout. Total session 1hr 20 mins including warmup.

"Commander and chief of alt-fit"

Stretching & Cardio: 15mins

Olympic Barbell Squats

40kg x 20

60kg x 10

80kg x 10

100kg x 6 (thin belt)

120kg x 10 (thin belt)

140kg x 6 (power belt)

100kg x 10 (thin belt)

Def had more reps on the 140kg but felt lower back tightening too much so left it there to minimize risk of injury.

"Commander and chief of alt-fit"

Olympic Bench Press

60kg, 80kg, 100kg x 5

120kg x 4

140kg - FAIL

100kg x 12 (drop-set)

70kg x 20

Flat Dumbbell Bench Pres

30kg x 15

20kg x 16 (drop-set)

Triceps Pushdowns

45kg x 2

40kg x 4 (drop-set)

35kg x 8 (drop-set)

30kg x 12 (drop-set)

Dumbbell Floor Skull Crushers

20kg x 4 (super-set)

15kg x 12

10kg x 28

5kg x 35 (drop-set)

Pretty decent session, felt good but lost power on bench due to dropping Tren. Back on old gear since yesterday, now SIS Testo E @300mg per ml a week, will add Tren in a few weeks, going to try to alternate between bad gear and good gear and see what happens.

"Commander and chief of alt-fit"

Shoulders

Overhead Press

30kg x 20

40kg, 50kg x 10

60kg x 5

Face Pulls

10kg x 20

20kg, 30kg x 10

40kg x 7

30kg x 8 (dropset)

20kg x 14 (dropset)

10kg x 30 (dropset)

Dumbbell Side Delts

15kg x 10

Realized how wrecked my shoulders were on the last exercise, had to leave it there.

"Commander and chief of alt-fit"

Just now;

Rowing: 20mins

Stretching: 10mins

Hanging Knee Raises

5 x sets of body-weight x 12

1 x set of body-weight x 20

Sit-ups

2 x sets of +10kg x 10

1 x set of +10kg x 15

2 x sets of +5kg x 12

1 set of body-weight x 20

Jogging: 10 mins

Stomach pounding: 5 mins

Stomach tensing: 5 mins

Dinner

Home made lean farm shop beef tagliatelle with peppers, green beans, green olives, garlic, black pepper, sea salt, smoked paprika, cayenne pepper, lemon juice.

"Commander and chief of alt-fit"

Stretching: 10 mins

Barefoot Deadlifts

60kg x 20

80kg, 100kg, 120kg, 140kg x 10

Pulley Rows

20kg x 20

40kg, 60kg x 10

80kg x 6

50kg x 14 (drop-set)

Pullups

+20kg x 4

+10kg x 7

+5kg x 10

Stamina is improving with successive sessions, not as tired after sets. Tapering off the last good test now, due another jab soon but hesitating about whether to use the PIP/Flu gear again.

"Commander and chief of alt-fit"

Rowing: 10mins

Stretching: 12mins

Bench Press

40kg x 20

60kg,80kg,100kg x 10

120kg x 3

90kg x 15

Flat Dumbbell Press

40kg x 9

30kg x 16

20kg x 16 (drop-set)

Dumbbell Floor Skulls

15kg x 17

15kg x 16

10kg x 25

10kg x 26

5kg x 30 (drop-set)

Not bad since my back is aching from yesterday and had a few beers last night.

"Commander and chief of alt-fit"

Warmups

Rowing: 20mins

Stretching: 10mins

Bench Press

60kg x 10

80kg x 5

100kg x 3

120kg x 1

140kg FAIL

100kg x 12 (dropset)

100kg x 8

2 sets of 80kg x 18

60kg x 25

Triceps Pushdowns

40kg x 3

40kg x 4

30kg x 14

30kg x 12

20kg x 25

20kg x 20

Dumbbell Floor Skull Crushers

5kg x 50

Weak session. First day recovered after 3 days out with test flu. Binned all the gear from Taylor Made, will not be buying anything from them again.

Starting cycle tonight, 600mg test SIS, 100mg Tren, fuck it.

"Commander and chief of alt-fit"

Overhead Press

30kg x 10

40kg x 5

50kg x 3

60kg x 1

70kg x 1

80kg x 1

Seated Dumbbell Shoulders

30kg x 6

25kg x 8

20kg x 9

15kg x 13

Dumbbell Side Delts

20kg x 10

15kg x 17

10kg x 20

5kg x 10 (super-set)

Rests between sets were less than usual, maximum 20secs and last 2 exercises were to failure. Too damn hot for a warmup or cardio today.

"Commander and chief of alt-fit"

Warmups

Rowing: 20mins

Stretching: 11mins

Bench Press

40kg x 20

60kg, 80kg, 100kg x 10

120kg x 4

Flat Dumbbell Press

45kg x 6

35kg x 15

25kg x 15 (dropset)

Dumbbell Floor Skulls

25kg x 1

20kg x 7

15kg x 17

10kg x 35

5kg x 40 (dropset)

Tren has me feeling energized and pumped, going to enjoy this cycle.

"Commander and chief of alt-fit"

Late session, worked on core. Detox today, no food just water - 6 pints in.

Stretching: 17mins

Rowing: 22mins

Hanging knee raises

5 sets of 20 bodyweight

Situps

4 sets of 10

1 set of 12

"Commander and chief of alt-fit"

2nd day of fasting, just water. Feel tighter, not sure if I've lost any fat yet.

Pulldowns

10kg x 20

20kg x 20

30kg x 20

40kg x 20

50kg x 10

30kg x 20 (dropset)

Pulley Rows

30kg x 20

40kg x 20

50kg x 20

60kg x 12

40kg x 20 (dropset)

Pullups

Body-weight x 10

"Commander and chief of alt-fit"

Warmup: shower

Bench Press

40kg x 20

60kg x 20

80kg x 20

100kg x 12

Flat Dumbbell Press

40kg x 9

30kg x 15

Triceps Cable Pushdowns

25kg x 20

20kg x 20

15kg x 20

Dumbbell Floor Skulls

10kg x 20

5kg x 30 (dropset)

Good pump, killer session but tired all way through was a struggle but worth it.

"Commander and chief of alt-fit"

Quick session tonight after 3rd dose of 300mg test and 100mg tren.

Warmup

Stretching: 10mins

Rowing: 10mins

Seated Dumbbell Press

10kg, 15kg, 20kg x 20

Dumbbell Side Delts

2 sets of 15kg x 15

2 sets of 10kg x 20

Really good pump. Shoulder issue has gone completely.

"Commander and chief of alt-fit"

Another quick session...

Stretching: 12mins

Standing Olympic Barbell Curls

Bar x 20

30kg x 20

40kg x 15

Standing Dumbbell Curls

15kg x 15

10kg x 30

5kg x 30 (drop-set)

"Commander and chief of alt-fit"

Stretching: 13mins

Rowing: 10mins

Deadlifts

60kg x 10

80kg, 100kg, 120kg, 140kg 160kg x 5

180kg x 2

140kg x 9 (dropset)

Cable Pulldowns

60kg x 8

50kg x 12

40kg x 16

30kg x 26

Good session. Starting to get a bit more back thickness.

"Commander and chief of alt-fit"

Bench Press

60kg x 10

80kg, 100kg, 120kg x 5

140kg Fail

100kg x 13 (dropset)

Flat Dumbbell Press

40kg x 11

30kg x 14 (dropset)

Dumbbell Floor Skulls

20kg x 8

15kg x 19

10kg x 29

5kg x 40 (dropset)

Failed 140kg bench but made it 3/4 of the way up this time instead of an inch off chest. Good session all in all, felt pumped and rock hard. Getting stronger too, cheers Tren.

"Commander and chief of alt-fit"

Strict OHP

30kg x 10

40kg, 50kg, 60kg x 5

70kg x 3

50kg x 14 (dropset)

Dumbbell Side Delts

2 sets of 20kg x 10

2 sets of 15kg x 15

10kg x 20 (dropset)

Overworked shoulders, pain in left shoulder again but only mild. Too damn warm for cardio & warmups.

"Commander and chief of alt-fit"

Bench Press

40kg, 60kg, 80kg x 20

100kg x 10

Flat Dumbbell Press

35kg x 12

25kg x 16

Cable Push-downs

3 sets of 20kg x 20

Dumbbell Floor Skulls

2 sets of 10kg x 20

5kg x 30 (drop set)

Good volume session, good pump. On double dose of Tren A now @ 200mg per week. Still to hot for cardio.

"Commander and chief of alt-fit"

Late session with cardio this time.

Hanging Crunches

4 sets of body-weight x 20

Sit-ups

4 sets of body-weight x 20

Seated Crunches

10kg, 15kg, 20kg, x 20

Rowing Machine

25mins

"Commander and chief of alt-fit"

Bench Press

60kg x 10

80kg x 5

100kg x 3

120kg x 1

140kg fail

100kg x 14

100kg x 12

Flat Dumbbell Press

40kg x 11

30kg x 16

20kg x 18 (drop-set)

Dumbbell Floor Skulls

2 sets of 20kg x 7

15kg x 15

15kg x 13

10kg x 26

10kg x 27

5kg x 45 (drop-set)

Weak tonight.

"Commander and chief of alt-fit"

Deadlifts

60kg, 80kg, x100kg x 20

120kg x 12

Pulldowns

4 sets of 30kg x 20

Gave training a rest for a week so I could do some development work as well as heal up joints wise. Late for my next dose by a few days, start again tomorrow, too knackered to inject now.

"Commander and chief of alt-fit"

Bench Press

Bar, 40kg, 60kg, 80kg x 20

100kg x 10

Flat Dumbbell Press

40kg x 5

30kg x 14

Triceps Cable Push-downs

3x sets of 30kg x 20

Dumbbell Floor Skull Crushers

15kg x 15

10kg x 20 (drop-set)

5kg x 20 (drop-set)

Nice little session, too warm for cardio these days. Looking forward to Winter.

"Commander and chief of alt-fit"

Machine Bicep Curls

10kg, 20kg, 30kg x 20

40kg x 5

Dumbbell Hammer Curls

15kg x 20

10kg x 25 (drop-set)

5kg x 20 (drop-set)

"Commander and chief of alt-fit"

Quick Shoulders

Seated Dumbbell Shoulder Press

5kg, 10kg, 15kg, 20kg x 20

25kg x 12

15kg x 20

Dumbbell Side Delts

2 sets of 15kg x 20

10kg x 20

5kg x 20 (drop set)

"Commander and chief of alt-fit"

Clean & Jerk

bar, 30kg, 40kg x 10

50kg, 60kg (belt) x 5

70kg (belt) x 2

80kg (belt) x 1

90kg (belt) x clean (no jerk)

60kg (belt) x 8 (drop-set)

Dumbbell Pullovers

10kg x 20

20kg x 15

30kg x 10

40kg x 5

50kg x 7

30kg x 20 (drop-set)

First foray into clean & jerk, it was fun but I can see how doing it wrong could mean a bad injury.

"Commander and chief of alt-fit"

Bench Press

40kg x 20

60kg x 10

80kg x 5

100kg x 2

120kg x 1

140kg x lockout only

110kg x 9 (PB)

Flat Dumbbell Press

45kg x 7

35kg x 12 (drop-set)

25kg x 15 (drop-set)

Alternating Dumbbell Triceps Extensions

15kg x 4

10kg x 10

5kg x 20

Triceps Cable Push-downs

2 sets of 20kg x 20

Dumbbell Floor Skull Crushers

2 sets of 10kg x 20

Bit of a hybrid session here. Triceps were already aching a little from doing pullovers yesterday and I could feel my front delts straining a bit from the clean and jerk. Got a really good stretch on triceps and good chest pump.

"Commander and chief of alt-fit"

Pullups

+5kg, +10kg, +20kg x 5

+30kg x 4

+40kg x 1

+20kg x 7

+10kg x 8

body x 11

Pulley Rows

20kg x 20

30kg x 10

40kg, 50kg, 60kg, 70kg, 80kg, 90kg x 5

70kg x 15

50kg x 20

Pulldowns

40kg x16

40kg x 14

30kg x 20

20kg x 40

Pretty good session.

"Commander and chief of alt-fit"

Paused Bench Press

40kg x 20

60kg x 10

80kg x 5

100kg x 1

120kg x 1

130kg x 2

Flat Dumbbell Press

50kg x 4

40kg x 10

30kg x 15

20kg x 22 (drop set)

Paused Dumbbell Floor Skulls

20kg x 5

15kg x 12

10kg x 25 (drop set)

Strict Triceps Push-downs

20kg x 20

10kg x 50 (drop set)

Best triceps pump yet. Bench proves it's pointless attempting 140kg, I'll stick to lower weights and increase reps.

"Commander and chief of alt-fit"

Bench Press

40kg x 20

60kg x 20

80kg x 12

Flat Dumbbell Press

40kg x 4

30kg x 11

20kg x 17

Dumbbell Floor Skull-Crushers

20kg x 7

20kg x 6

15kg x 11

Triceps Push-downs

30kg x 8

20kg x 20

Dumbbell Floor Skull Crushers

10kg x 18 (super-set)

1st session back after a month and a half break. Light session, back on gear at half dose. 1/2ml Tren 1/2ml Test. Going to keep it like this for a while. Not expecting much loss in mass or strength as long as my diet remains good.

"Commander and chief of alt-fit"

Quick Shoulder Blast

Seated Dumbbells

5kg x 20

10kg, 15kg, 20kg x10

25kg x 8

Overhead Press

50kg x 5

30kg x 8 (drop-set)

Dumbbell Side Delts

2 sets of 15kg x 12

2 sets of 10kg x 20

5 kg x 30 (drop-set)

"Commander and chief of alt-fit"

Yesterday's session

Barbell Rows

bar x 20

30kg, 40kg, 50kg, 60kg, 70kg, 80kg x 10

Rack Pulls

100kg x 10

120kg x 10

140kg x 10

160kg x 10

Cable Pull-downs

4 sets of 40kg x 12

Took half ml of test and tren last night, back on the road. On my last bottle of test so buying some new gear soon.

"Commander and chief of alt-fit"

Quick 30 mins session

Bench Press

40kg x 20

60kg, 80kg x 10

100kg x 7

Dumbbell Press

40kg x 8

35kg x 7 (drop set)

25kg x 14 (drop set)

Cable Pushdowns

40kg x 4

2 sets of 30kg x 10

20kg x 16 (drop set)

"Commander and chief of alt-fit"

Dumbbell Curls

5kg x 20

10kg, 15kg, 20kg x 10

Cable Curls

2 sets of 30kg x 10

20kg x 30

Dumbbell Hammer Curls

10kg x 20 (super set)

5kg x 20 (drop set)

"Commander and chief of alt-fit"

Warmup: Shower

ATG Squats

40kg x 20

60kg, 80kg, 100kg x 10

2 sets of 120kg x 6

Haven't squatted in months, legs are smashed! Can't seem to find the will to squat regularly as it's not one of my favorite exercises.

Time for some good hearty food, got some spicy chicken all ready to go.

"Commander and chief of alt-fit"

Lunchtime Session

Barbell Bench Press

40kg 20

60kg x 10

80kg x 5

100kg x 2

120kg x 2

100kg x 8

Flat Dumbbell Press

40kg x 9

30kg x 12

Paused Dumbbell Skull Crushers

20kg x 6 (+ neg)

20kg x 4 (+neg)

2 sets of 15kg x 12 (+neg)

10kg x 20 (+neg)

5kg x 40 (+neg & drop-set)

"Commander and chief of alt-fit"

Standing Dumbbell Press

Bar x 10

30kg, 40kg, 50kg x 5

60kg x 6

60kg x 5

50kg x 8

50kg x 6

40kg x 7 (drop set)

Dumbbell Side Delts

20kg x 10 (super set)

2 sets of 15kg x 14

2 sets of 10kg x 20

5kg x 20 (drop set)

"Commander and chief of alt-fit"

Quick Back Blast

Pulley Rows

30kg x 20

40kg, 50kg, 60kg, 70kg, 80kg x 10

Pull Ups

2 sets of body-weight x 10

body-weight x 8

Pull Downs

2 sets of 40kg x 12

"Commander and chief of alt-fit"

Warmups

Shower

Stretching 10mins

Standing OHP

7 sets of 50kg x 7

50kg x 5

Dumbbell Side Delts

4 sets of 20kg x 7

4 sets of 15kg x 10

10kg x 10 (drop set)

"Commander and chief of alt-fit"

ATG Barbell Squats

60kg x 10

80kg, 100kg, 120kg x 5

140kg x 3

100kg x 10

Hanging Knee Raises

7 sets of 10

Sit-ups

5 sets of 10

Hamstrings were aching before training due to stretching last night + bad nights sleep on Tren - those factors considered still lost a lot of power on squats due to not keeping up with them.

Need to try to get at least one squat workout in per week.

"Commander and chief of alt-fit"

Bench Press

Bar x 10

60kg, 80kg, 100kg x 5

120kg x 1

Flat Dumbbell Press

3 sets of 35kg x 10

25kg x 8 (drop set)

Triceps Cable Push-Downs

5 sets of 30kg x 10

Must have had about an hour sleep last night. Abs are killing me from yesterday, legs not too bad but back feels a bit worked. Weak session.

"Commander and chief of alt-fit"

Quick Biceps Blast

Dumbbell Biceps Curls

5kg x 20

10kg x 10

15kg x 5

20kg x 5

25kg x 3

20kg x 10

15kg x 15

10kg x 20

5kg x 20 (drop set)

"Commander and chief of alt-fit"

Bench Press

60kg x 10

80kg, 100kg x 5

120kg x 4

Dumbbell Press

45kg x 7

35kg x 18

Dumbbell Flies

30kg x 10

25kg x 18

20kg x 24

Dumbbell Skull Crushers

20kg x 8

20kg x 9

20kg x 8

15kg x 15

20kg x 17 (drop set)

Good session all in all. Hungry as hell now.

"Commander and chief of alt-fit"

Dead-Lift

60kg x 10

80kg, 100kg, 120kg, 140kg, 160kg x 5

180kg x 2

140kg x 12 (drop set)

Pulldowns

3 sets of 50kg x 8

2 sets of 30kg x 20

Standing Dumbbell Shrugs

2 sets of 30kg x 16

25kg x 20

20kg x 20 (drop set)

10kg x 30 (drop set)

"Commander and chief of alt-fit"

Seated Dumbbell Shoulder Press

10kg x 20

15kg, 20kg, 25kg, 30kg x 5

20 x 11 (drop set)

10 x 20 (drop set)

Dumbbell Side Delts

3 sets of 20kg x 10

15kg x 15 (drop set)

10kg x 20 (drop set)

Enjoyable session, back is mashed from yesterday.

"Commander and chief of alt-fit"