No GYM. No Problem. !! Workout log

Ok so ive been outta the flow for some time.
I know we have a crisis around the globe. I know gyms have been shut down do to the corona virus..
So im gonna try and lead by example.
Currently on 200mg test e (EURO-PHARMACIES) a week.
Gonna throw in some rad140 and gw.
Write now im looking at an 8 week cycle.
Kinda wanna start off low and go from here. See how my shoulder feels.
Ive been trying to get in about 4-5miles a day. Except when im off. Im working 12hrs a day swing shifts. This week im on 7p-7a.
Gonna do a body weight and bands style workouts.
Supersets. Lots of volume. Update throughout the night.
Have a feeling my hearing for my shoulder may get pushed back so im tired of waiting.. Lets get this log going.

Yesterday was back and chest.
Got in about an hr of work.
Did 1 chest exercise than immediately followed that up with a back exercise. That is one set. Doing 3 sets of each
Started off with
standard pushups. 20 ,20,20
pulldowns behind my neck. (Wide grip)15,15,15

Military pushups 15,15,15
Pulldowns to chest(wide grip)15,15,15

Use my black bands
Performed an incline press 15 x3
Pullups hold (3sec)for a nice stretch 15,12,12

Lawnmowers(one arm rows) 12x3
Decline pushups. Feet on back of chair 12 x3
These felt a little odd with my shoulder. So took it easy.

Seated rows 15 x3
Diamonds 12 x 3

High rows 15x3
Chest Flyes (bands) 15x 3
Only managed to get in 3 miles total last night. Had a lot of problems at work. Going to hit abs as we speak.. Update later.

On 7p-7a this week. Have a trainee so will do the best i can.
Tonight so far I managed to get in 2.62 miles. Burned about 400 cals. That is half jogging and Half HIIT with a couple hundred steps so far.
Tonight i plan on Doing
Shoulders/bi's/tri's/forearms
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https://i.imgur.com/1Zdqecc.jpg

Some food!!! I didnt make it. So.. I cant complain..lol
green beans, mash potatoes, corn, stuffing,turkey, gravy..
https://i.imgur.com/U9q25BT.jpg

Also have a few greek yogurts for the evening.

Awesome log brotha. I'll be following, as I'm also making due the best I can with the gyms closed.

That meal looks good!

Quote:

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Originally Posted by Yohimbe

Awesome log brotha. I'll be following, as I'm also making due the best I can with the gyms closed.

That meal looks good!

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Thanks... It was a little messy but hit the spot.. I dont get mash potatoes often or stuffing..feels like thanksgiving.
This will be my first Accountable log in some time. Everything should go well. And then lead into something better.. Weve been having a ton of issues the last 2 days at work. Put a damper on my overall cardio. So far since ive come into work ive gotten just under 4miles. Goal will be 10-12k steps everyday or between 4-6 miles.
Trying to push 1 gallon of water daily.
Except on off days.

I understand you cannot go to the gym, or do your normal routine. But that is ok.. Change and adjust.. consistency is key!! Keep your protein up.. Add in some bcaa/eaa's.
I also added back in my humapro rocket pop. Forgot i even had this! Im over the 4 mile mark for the night. Will try and get in 1 more mile and my workout. Update in a bit

This is great, Mace!!!!

Finished of 4.25miles.
By the time i leave and get home i will have 5 miles total.
Tonight's workout went as followed.
Started off stretching my shoulders and neck for about 5 minutes.
First i did delts only. Nothing fancy. All exercises i will use bands. Some heavier grade than others.
Front delt raises 3 sets x 12 reps
Side delt raises. 3 sets x 12 reps
Rear delts 3 sets x 15reps. Followed by
Front delt raises(palms up) 3 x 12

Group of 3 exercises for a superset. One exercise right after the other. When all 3 are completed thats 1 set.

1a.alt shoulder press 3 x12
1b.Bicep alt one arm curls 3 x12
1c.tricep kickbacks 3 x12

2a. shoulder press(corkscrew motion) start w/ palms in finish with palms out at the top. 15,12,12
2b. In and out bicep curls 12, 12,10
3b. Dips on desk feet on chair. 25,25,22

4a upright rows 12,12,10
4b congdon curls(preacher curl)15,12,12
4c tricep pushdowns 15x3

5a supination curls 12, 12, 10
5b reverse grip kickbacks 15 x 3


6a reverse curls 3 x 15
6b OH tricep ext 3 x 15

7a one arm wrist curls 3 x 25
7b one arm reverse wrist curls 3 x 15
7c standing wrist curls behind my back. 3 x 20

Will do abs when i get home.

Im tired.... Feel exhausted.. Forearms are shaking. Great pump. Kinda hungry... Will eat a little peanut butter when i get home.. Need more water... Ran out of the gallon i had.
Gonna have to bring in a couple extra bottles. Depending how these first few weeks go and how my shoulder feels. I may add in a few goodies....

Nice bro. The food looked gross but it would have looked delicious when it was first made and on a plate. Bet it tasted good, put gravy on almost anything and it is better. (Obviously cake and icecream with turkey gravy is an exception.)

Good work

Quote:

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Originally Posted by macedog24

Finished of 4.25miles.
By the time i leave and get home i will have 5 miles total.
Tonight's workout went as followed.
Started off stretching my shoulders and neck for about 5 minutes.
First i did delts only. Nothing fancy. All exercises i will use bands. Some heavier grade than others.
Front delt raises 3 sets x 12 reps
Side delt raises. 3 sets x 12 reps
Rear delts 3 sets x 15reps. Followed by
Front delt raises(palms up) 3 x 12

Group of 3 exercises for a superset. One exercise right after the other. When all 3 are completed thats 1 set.

1a.alt shoulder press 3 x12
1b.Bicep alt one arm curls 3 x12
1c.tricep kickbacks 3 x12

2a. shoulder press(corkscrew motion) start w/ palms in finish with palms out at the top. 15,12,12
2b. In and out bicep curls 12, 12,10
3b. Dips on desk feet on chair. 25,25,22

4a upright rows 12,12,10
4b congdon curls(preacher curl)15,12,12
4c tricep pushdowns 15x3

5a supination curls 12, 12, 10
5b reverse grip kickbacks 15 x 3


6a reverse curls 3 x 15
6b OH tricep ext 3 x 15

7a one arm wrist curls 3 x 25
7b one arm reverse wrist curls 3 x 15
7c standing wrist curls behind my back. 3 x 20

Will do abs when i get home.

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Just realized 3b..(dips) is actually 2c. My third exercise in my second group of exercises. My bad!!!

Todays dinner was as followed
Eggs, sausage, turkey bacon
https://i.imgur.com/o0a2gky.jpg

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Tonight so far ive done just over 4.5 miles.
Will incorporate
lunges.
Calf raises
Wall squats, hold for as long as i can. X 3
And stairs..

Tonights food.
4 pieces of cajun fish
Also have a pack of bumble bee spicy thai chili tuna and a few greek yogurt.
https://i.imgur.com/3GZhNpx.jpg

That looks really good! I would love some fish tacos

Man that fish looks good.

Quote:

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Originally Posted by macedog24

Tonight so far ive done just over 4.5 miles.
Will incorporate
lunges.
Calf raises
Wall squats, hold for as long as i can. X 3
And stairs..

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I'm trying to do claf raises every night. I don't have any way to do really heavy weighted sets right now, so I'm going to hit them every night super high volume. I'm gonna laugh if they start growing like never before lol.

Quote:

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Originally Posted by Yohimbe

I'm trying to do claf raises every night. I don't have any way to do really heavy weighted sets right now, so I'm going to hit them every night super high volume. I'm gonna laugh if they start growing like never before lol.

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Do calf raises hit all angles. Superset them.
Forward, toes pointed out, toes pointed in. One after the other
20 each ,deep stretch down hold one sec and up, you can wear a backpack with some books or weights inside or have a kid jump on your back and hold on til your done .

Quote:

---

Originally Posted by macedog24

Do calf raises hit all angles. Superset them.
Forward, toes pointed out, toes pointed in. One after the other
20 each ,deep stretch down hold one sec and up, you can wear a backpack with some books or weights inside or have a kid jump on your back and hold on til your done .

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Also if your doing cardio or running, do your calfs after your cardio.. You should get a nice burn /fatigue

Some spaghetti with meatballs and spicy hot italian sausage.
Attachment 78040

Sorry the last few days have been mia. Have a co worker i want to throw off the 11th fl..lol instead of that ive had to go through certain channels to get this guy disciplined and moved out of my area before i end up getting myself in trouble!! So i believe tomorrow morning is our meeting. Dept heads, his boss, HR , myself, the union pres and vp and other operators on the job ..
Let see him squirm out of this!

Quote:

---

Originally Posted by macedog24

Do calf raises hit all angles. Superset them.
Forward, toes pointed out, toes pointed in. One after the other
20 each ,deep stretch down hold one sec and up, you can wear a backpack with some books or weights inside or have a kid jump on your back and hold on til your done .

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That's a great idea. I've got a ton of books and a backpack. :thumb:

What about the diet?