Built like a badass - On cycle started the test today

Thats not good. excuse my ignorance but during this fasting are you not allowed to drink water in the day? even if your ill?

Keep fluids up mate

no problem bro i am not allowed to drink bro but if i am ill i can break the fast to eat and drink but i don't want to do that

not good news , till now 3 kgs lost althought iam really eating ****tttttttttttttt

dyskee


not good news , till now 3 kgs lost althought iam really eating ****tttttttttttttt

hang in there dude! you couldn't pick a worst time with Ramdan and everything.. i am finding it extremly tough this year.. i guess try to eat as much as you can in between.. hows training? when do you hit the gym?

thats the problem i don't hit the gym iam down with a wicked flu, i usually gain in ramadan

That 3kg's could quite easily be water weight though!

hope you get better very soon dude

thnx buddy but i can see a difference in my back and arms really bad

How's pct going mate? You still under the weather?

ya still sick bro , i hope i can hit the gym today

Day 1: Chest & biceps

BB incline press 40kgX12, 60kgX8, 80kgX5, 100kgX3
BB flat press 60kgX8, 80kgX5, 100kgX4
Machine chest press 60kgX5 drop 45kgX5 drop 30kgX5 X3
Pec deck 60kgX12,12,12
Incline pushups BwX10,10,10
Cross overs 60lbsX12

Close grip chins bwX10,10,10
Cable curls 100lbsX12, 130lbsX8,7,5
Machine preachers 25kgX12,12,12

Cardio 20mins
Notes:
I was super weak, super tired and the fact that i couldn't get my previous weights made it worse.

Day2: wheels:

Squats 40kgX12, 60kgX10, 80kgX6
Leg press 100kgX15, 140kgX10, 180kgX10
Leg extensions 50kgX12,12,10
ss
Leg curls 25kgX10,10,10
Romanian deadlifts 60kgX10,9,9

cardio: 20 mins

Notes:
I was invited for "iftar" -breaking the fast- at a friends house and had to sit till it was 10:30pm and the gym closes at 11:30pm i arrived at the gym 11:05 pm and had 25 mins to finish so i had to cut short.

at least ya still made a good effort to get there even if ya didn't manage finish it.

hows your eating going now during ramadan?

Binging here's and example:

Breaking the fast: mango juice, dates and milk, pray for 15 mins, rice/pasta,chicken/meat ,veggies, sweet stuff

pray for an hour and hit the gym

post workout: 100g oats+1 banana+2 spoons honey+ 2 scoops whey+dates

hour later: fast food with friends usually burgers and stuff

suhur: beans and eggs and bread+ dates + amino acids

Lol love the burgers with friends :D. very healthy! :P

So what time do you generally get up and warm time does it start getting dark there now?

iam awake all night i sleep at 4 am after i pray the morning prayer then wake up at 9 to go to work then iam back home by 4:30pm sleep till 6:30pm and wake up to break my fast then do the routine described above.

The thing is i lost 4 kg's in the last 3 days???????? any input????????

Day 3: Back

Pull ups BwX10,8,8,8
Pull downs 60kgX12, 70kgX10,8
BB rows 40kgX12, 60kgX10, 70kgX10, 80kgX8
Db rows 30kgX10, 40kgX5
V- pulldowns 50kgX12, 60kgX10, 70kgX8*
V- cable rows 150lbsX12, 180lbsX12, 200lbsX12, 220lbsX7 PR
Deadlifts: 60kgX5, 100kgX5, 140kgX3, 160kgX0.5 PR

* it was a multiple drop set worked like this 70kgX8, rest 10 sec, 65kgXfaliure, rest 10 sec, 60kgXfaliure, rest 10 sec, etc... until i reached 20kg

Notes:
Deads were awesome i pulled the 160kg but i stuck in the middle and my grip failed too. Recorded myself on a powerlifting meet on 2nd of october

dyskee


iam awake all night i sleep at 4 am after i pray the morning prayer then wake up at 9 to go to work then iam back home by 4:30pm sleep till 6:30pm and wake up to break my fast then do the routine described above.

The thing is i lost 4 kg's in the last 3 days???????? any input????????

Waters dropping off you from the dbol, plus uve been ill, may put on a 1kg or 2  back on but its to be expected really mate.

thnx scottie, will keep that in mind can't wait to start the test.

Day 4: shoulders & triceps

Smith BB front press 40kgX12,12, 50kgX12,60kgX10,10
Smith BB rear press 40kgX10,10, 50kgX10,8,8
Db laterals 10kgX12,12, 12kgX10,10
Machine laterals 50lbsX12,12,12
ss
Machine press 60kgX12,10,10
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10

Cable pressdown 100lbsX15, 130lbsX12,12
Tricep dips BwX20, Bw+40kgX15,15, BwXfaliure
Machine extensions 25kgX12,12, 30kgX10

Notes:
PUMPED

Damn thats a lot of volume for delts dude. I trained delts seperately for the first time after ages on Thursday and was buggered after 3 exercises. My delts felt like they had just been slaughtered.

"Notes:
PUMPED"

YA RECKON!? Maybe ya shoulda said DEMOLISHED after that many sets :P

I got one word for you:

MACHINE