millenium girl

Var and GH, great for females!

Welcome to NL @Theovertrainer

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
60 min recumbent bike

PM
Isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Welcome to NL. Don't forget to read the rules, it's important.

Hello and welcome 

Welcome to NL. Please follow the rules, it's important.

Fasted cardio 
5 kilometers treadmill 

Post breakfast 
Recumbent bike 45 min

PM
Brisk walk 
5 kilometers 

Legs

Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Air squats 3 sets of 10
Standing calves 3 sets of 10
Abductors/adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10

I have decided to change my routine a bit. If I wake up early (4:30am) I do fasted cardio. If not, I split the cardio (post breakfast and in the afternoon). 

Today I did 90 min recumbent bike after breakfast and 5 kilometers treadmill in the afternoon.
And also a light arms workout (my shoulder is more painful than ever, it wakes me up at night when I turn).

Biceps curls 3 sets of 10
Kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm overhead extensions 3 sets of 10
Wrist curls 3 sets of 10
Dips 3 sets of 10
Spider curls 3 sets of 10
Lying overhead extensions 3 sets of 10

Anavar was the best and safest AAS I ever ran.

No need to take a lot of it. Start with 5mg and build up accordingly.

I wasn't a fan of Primo which had too many sides.

Winny was OK except that the injects were painful.

Fasted cardio 
Brisk walk (patrol #1)
5 kilometers 

Post breakfast 
45 min recumbent bike 

PM
Brisk walk (Patrol #2)
3,5 kilometers 

45 min recumbent bike 

Bodyweight exercises 
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....

On 2/25/2020 at 3:04 AM, Ryujiin said:

This sounds interesting. 

I googled Best isometric workout and found these exercises. I prefer lifting of course but I had to take it easy because of the rotator cuff injury so I said "why not?".

Fasted cardio 
Patrol #1
5 kilometers (in the snow)

Post breakfast 
60 min recumbent bike 

PM
Patrol #2
5 kilometers 

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12

Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes

The black and white upper right. Where's the H of Nothern on the other ones?

if you want to include a maple leaf, the logo should be red and white.

Fasted cardio 
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk 
3,5 kilometers 

Post breakfast 
Recumbent bike 
30 min

PM
Isometric workout 
4 reps of each exercise below, contracting for 10 seconds in each rep. 
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Patrol #2
3,5 kilometers 

Recumbent bike
30 minutes

Fasted cardio 
60 min recumbent bike 

Post breakfast 
Patrol #1
5 kilometers 

PM
Recumbent bike
20 min recumbent bike 

Patrol #2
3,5 kilometers 

30 min recumbent bike

Like I said in @Ironfist's post I take CBD oil for pain and anxiety (10000mg).

I've had insomnia for years. I can't sleep without a pill or two

I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam).

Fasted cardio 
45 min recumbent bike 

Post breakfast 
Patrol #1
3,5 kilometers 

11:00am
60 min recumbent bike

PM
Brisk walk 
4,5 kilometers 

Legs
Air squats 3 sets of 10
Leg extensions 3 sets of 10
Leg curls 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Standing calves 3 sets of 10
Side lunges 3 sets of 10

Recumbent bike
20 minutes

Patrol #2
3,5 kilometers

Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Patrol #2
Brisk walk
3,5 kilometers

Recumbent bike
30 min

Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Fasted cardio 
3,5 kilometers treadmill 

Patrol #1
3,8 kilometers 

Post breakfast 
30 min recumbent bike 

PM
Patrol #2
3,5 kilometers

Light chest workout 
Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain)
Pullovers 3 sets of 10
Db press 3 sets of 10
Db press neutral grip 3 sets of 10

On 2/15/2020 at 9:05 PM, BodyTechPharma said:

Hey MG Do you use any vitamins or health supplements on your rehab.

Sorry @BodyTechPharma I missed your post. I take Vit C, D, Befact Forte (B Complex), DIM.

Fasted cardio 
Patrol #1
5,5 kilometers 

Post breakfast 
45 min recumbent bike 

Arms

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Wrist curls 3 sets of 10
One arm concentration curls 3 sets of 10

Triceps kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying overhead extensions 3 sets of 10

PM
Patrol #2
3,5 kilometers

Recumbent bike 
20 minutes

I had blood work done last week and the results are not good.

Hematocrit, red blood cells, ferritin, uric acid, total proteins are too low, GOT (AST) and GPT are elevated. I'm very worried  

Fasted cardio 
Recumbent bike 
45 min

Post breakfast 
Patrol #1
5,5 kilometers 

Treadmill 
5 kilometers (12% incline)

PM
Patrol #2
5,95 kilometers 

Recumbent bike
45 minutes

16 hours ago, eightyeight14 said:

I will.

Ive been doing well thank you . recomping and doing my best to stay consistent as possible even tho there’s a lot of social life changes going on that are definitely distracting me from 100% focus on training like i used to have. but i’m keeping a strict hold on it and made it clear off the bat to the girl i’m seeing rn that i’m serious about that stuff so she isn’t surprised in the future. in the past it’s been hard for me to keep a healthy balance like this but i’m doing decent if i day so myself this time.

heres a better look at my fat loss so far , sitting at 204 lbs around 15% bf or somewhere around there. i’m like pretty lean everywhere besides my stupid love handle area. that’s not going anywhere till i’m 8% , that’s just the reality. 

this is at my flattest point when i took a few days off the anadrol and was eating lower carb- sucks because i’m not looking full as usual but on the plus i’m much less bloated.

 

Good job @eightyeight14

Being consistent and serious is the way to go!