Javax's road to fit and enhanced

Day 20 week 3

PE regimen
Stretch and hold ~ 5x1min
BTC stretch ~ 15x1min
Wet Jelq ~ 90 reps
Jelq and hold ~ 65 strokes
Squeezes ~ 25x5sec

Legs Day 2
Fasted Workout; 22h since last calories intake

Barbell Squat
2 sets @ 95kgx5
1 set @ 95kgx6

Romanian Deadlift
3 sets @ 75kgx11

Leg press
3 Sets @ 155kgx12

Lying leg curl
80kgx12
80kgx12
80kgx10

Seated Calf raise
5 sets @ 85kgx12

Gymnast Abs
X17
X23
X20
X20

Russian Twist
10kgx25

Cardio
Eliptical Trainer ~ 2.48km in 20 mins @ 141 HR
Treadmill Walk ~ 1.18km in 17mins @ 4-4.5 kmh

Next week will be Week 4 of my PE and Strength PPL routines, and on the next saturday or sunday will do an overall assessment of my work so far. This means overall measurements will be taken then. I have a mind also to keep track of PE measurements on weekly basis, this way I know if things are going as they should be or not and act accordingly.

So the plan for next week will be to keep things as they are on week 3 and hope for the best. That means, in regard to PE that I will keep up with a 20mins stretching/day, and try to get a 100 reps on Wet jelq/jelq and hold maybe an 80/20 ratio; although my intuition is telling me to focus on time spent rather counting reps, quality of strokes vs number of strokes, but I will keep this decision for next sunday.

Day 22 Week 4

Nothing special today, just keep on doing what I have to do))

PE regimen
Power stretch - 5 mins
BTC stretch - 10x1min
Wet jelq - 80 reps
Jelq and hold - 20 strokes

Pull day 1
Fasted workout; 20h since last calories intake

Deadlift
110kgx6

Lat pulldown
130kgx10
130kgx11
130kgx10

Seated cable rows
170kgx10
170kgx11
170kgx10

Cable face pull
100kgx20
100kgx18
100kgx15
100kgx15
100kgx16

Dumbbell hammer curl
4 sets @ 20kgx11

Dumbbell curl
17.5kgx9
17.5kgx8
17.5kgx9
17.5kgx10

Hip Flexors dumbbell raise
4 sets @ 10kgx12

Gymnast abs
3 sets x23

Cardio
Elliptical trainer ~ 2.748km in 22mins @ 149 HR
Treadmill walk ~ 1.13km in 17mins @ 4kmh

Got infected with cold by some sob, so was drained out of energy for the last three days. Didn’t have any motivation to train, yet I did because there is a plan and it needs to be followed; Consistency > Motivation … regardless of outside conditions.

——

Day 23 Week 4

PE regimen
Power stretch - 10 mins
BTC stretch - 5x1min
Wet jelq - 100 reps
ULI#3 - 20

Notes: turns out the Squeezes I usued to do are actually called Ulis in PE lingo, I used to add them intuitively after jelqing; didn’t know they were a thing.

Push day 1
Fasted workout; 20h since last calories intake

Flat bench press
4 sets @ 75kgx5
1 set @ 75kgx6

Overhead Press
32.5kgx12
32.5kgx10
32.5kgx8

Incline dumbbell bench press
27.5kgx11
27.5kgx10
27.5kgx10

SS1 Bar Pushdown
130kgx10
130kgx11
130kgx10
SS1 Lateral Dumbbell raise
12.5kgx16
12.5kgx17
12.5kgx15

SS2 Cable overhead Tricpes extension
3 sets @ 100kgx12
SS2 Lateral dumbbell raise
12.5kgx17
12.5kgx15
12.5kgx16

Cardio
Elliptical Trainer ~ 3.09km in 23 mins
Treadmill walk ~ 1.35km in 18 mins

The first of the two dreadful training days + sickness :/ Still I managed to increase weight on all the main lifts

PE regimen
Day off

Legs Day 1
Fasted workout; 20h since last calories intake

Barbell Squat
100kgx5
100kgx5
100kgx6

Romanian Deadlift
3 sets @ 75kgx12

Leg press
3 sets @ 160kgx12

Seated leg curl machine
3 sets @ 150kgx10

Seated calf raise
1 set @ 80kgx12
4 sets @ 80kgx13

Gymnast Abs
x15
x14

Cardio
Elliptical trainer ~ 1.44km in 15mins

Was totally drained at this point…

Still not 100% But almost back to my strength

PE regimen
Power stretch ~ 5 mins
BTC stretch ~ 5x1min
Wet Jelq ~ 100 reps
Jelq and Hold ~ 30 strokes
ULI#3 ~ 20 reps

Pull Day 2
Fasted Workout; 20h since last calories intake

Barbell Rows
4 sets @ 72.5kgx5
1 set @ 72.5kgx8

Underhand Lat pulldown
3 sets @ 120kgx12

Seated cable rows
170kgx10
170kgx10
170kgx11

(This is becoming very tough! Can’t seem to hit the 12 reps)

Cable face pull
3 sets @ 100kgx20

Dumbbell Hammer curl
4 sets @ 20kgx12

Dumbbell curls
17.5kgx8
17.5kgx10
17.5kgx8
17.5kgx9

Hip Flexors dumbbell raise
4 sets @ 10kgx12

Cardio
Elliptical trainer ~ 3.06km in 23mins
Treadmill Walk ~ 1.33km in 17mins