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12-10-2019, 08:58 PM | #31 |
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Chest and Delts
Had a bad head cold all weekend so on the mend from that but I gave it everything I had: Rotator cuff warm-up Incline Dumbbell Press 4x12 100's,110's,120's,115's Incline dumbbell chest fly 4x15 35's x 4 sets Decline Bench 5x5 225,315,315,315,275 Pushups 3 sets to failure Delts giant set dumbbell laterals 35's 4x8 superset w dumbbell front raise 30's 4x8 superset w reat delt focus face pulls 42.5x 4sets of 8 |
12-11-2019, 02:53 PM | #32 |
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Back Day
Chins WIDE grip 5 sets to failure Dumbbell rows 5x12 90, 100,110's,120's, 130's but failed at 10 reps Barbell Rows 135 for 20 185 for 15 205 for 15 22 for 14 275 for 8 5 sets of close grip cable rows (light weight with 3 sec contraction) xmas tree focus All sets done at 120lbs for 15 reps Calves 5 minutes of Death |
12-11-2019, 02:53 PM | #33 |
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Will be posting a pic of current stack soon.
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12-12-2019, 09:26 AM | #34 |
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My weekly Stack! Life is good when you can use real quality product!
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12-12-2019, 09:28 AM | #35 |
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Arms Day!
Warmup ezbar curl 40,50,60lbs 3 sets of 15 superset w V-bar push downs 56.5lbs 3 sets of 15 Dumbbell Preacher curl (35,40,40,40) superset with rope press downs 80 lbs x 4 sets Standing Alternating Dumbbell curls (used 30's for all 4 sets of 10) super set w Close grip Bench 225 lbs for all 4 sets of 10 Hammer Curls 40's 4x10 superset w Overhead Tricep Extensions 30's 4x10 Dumbbell spider curls (used 20lb dumbbells for all 4 sets) super set w triecp cable extensions 70lbs 4x10 |
12-13-2019, 08:24 PM | #36 |
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Leg Day of Death!
Warm up Giant set 5 sets of this supersetted all of these for one set Lying leg curls 4x12 Leg Extensions 4x12 Seated Leg Curls 4x12 Abducter machine 4x12 adducter machine 4x12 Plate Loaded Power Squat 5 sets 3 plates per side fo 12 4 plates per side for 10 5 plates per side for 8 6 plates per side for 8 7 plates per side for 9 Leg Presses high and close stance 5 sets x 15,12,10,8,8 2 plates per side, 3, 4,5,6 plates per side 2 sets of leg extentions 12 reps each with 2 sec hold 120lbs for both sets Stiff Leg deads 5x 12,10,8,8,6 last 2 sets were superset w/ walking lunges (10 steps each) 90,100,110,120,120 Single Leg Leg Press 4x12,10,10,10 130lbs for all 4 sets Finisher giant set 3 rounds each exersise superset w/ the next Leg extention 12,10,10 Seated Leg Curls 12,10,10 Glute cable kickback 12,10,10 |
12-17-2019, 09:21 AM | #37 |
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I would drop the deca or the tren. 2 nandrolones is overkill, and less effective together than they are seperately. Something like var or masteron would be a good addition. Also how tall are you? Looking good btw.
Last edited by b52; 12-17-2019 at 09:23 AM.. |
12-17-2019, 09:33 AM | #38 |
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Thanks for the advice. The Tren is very light in the cycle. and I'm 5'-10 1/2"
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12-17-2019, 09:33 AM | #39 |
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Chest Day
Incline Barbell Press 5 x10,8,8,6,6 225,250,275,315,365 (only got 3) Flat Dumbell Flyes 4x 6,4,4,3 50’s,60’s,70’s,80’s Dumbbell Pullovers 3x12 with 75lbs superset with Parallel Bar Dips 3x failure i was failing somewhere around 13-15 reps Machine Press 3x15,12,10 220,250,250 Pec Deck 3 x12 140lbs x 3 sets |
12-17-2019, 09:41 AM | #40 |
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Deep tissue work scheduled for this weekend. Much Needed!
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12-17-2019, 02:03 PM | #41 |
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My next training session I'll be working back at a different gym that I normally train in so I'm excited to see the kind of equipment they have for me to play with.
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12-18-2019, 11:59 AM | #42 |
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Back Day!
Chest supported Barbell Row Focus on driving elbows back as far as possible 175 for 3 sets of 12 Scapulae Stretch High Rows (Used a hammer strength plate loaded High Row for this with a pronated Grip) (My gym doesn't have this style of handle so I was excited to use this) 4x8 1 and 1/4 plate on each side, 2plates, 3 plates, 2 and 1/4 plate Low Cable Row Full Range Motion 3x10 220,260,280 Rack Deads 4 warm up sets adding 1 plate each time for 5 reps 1 working set at 495 to failure. Failed at 4 reps Single Arm Pull downs 3x10 70,85,85 Hyper extentions 3x failure Calves Standing and seated calve raises superset for 4x8 seated had 3 plates standing was done at 315lbs |
12-19-2019, 08:54 AM | #43 |
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Arm Day
"warm up" Barbell Curl 3x15 (50,60,50lbs) superset w straight bar press downs (60,60,60) Dumbbell Preacher Curls 4x10 (35's x 4 sets) superset w Rope Pushdowns 4x10 (80 lbs x 4 sets) Standing Alternating Dumbbell Curls 4x10 (used 35's) superset w Close Grip Bench 4x10 (225,225,245,245) Hammer Curls 4x10 (35,45,50,50) superset w Overhead single arm tricep extensions 4 x10 (40's for all 4 sets) Dumbbell spider curls 4x10 (used 20's for all 4 sets) superset w Floor Skull crushers 4x10 (used 90lb preloaded camber bar) |
12-21-2019, 09:28 PM | #44 |
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Leg Day
Lying Leg Curls 4x12 80,100,120,140... What I found interesting doing the last set was I was really slamming the weight up like an old tom Platz video I remember seeing. Leg Pres sets of 8 till I couldn't get 8 any more Started with 1 plate per side because I wanted to warm up my knees...I've been having some soreness in them. Top set was 9 plates and I barely was able to get that 8th rep Front Squat 4x8 135,225,275,315 (did 9 reps on the last set) Dummbell Lunges lead foot elevated 4x10 each leg used 60's on all 4 sets Leg Extensions 3x20 at 120 lbs Stiff Leg Deads 3x15 110x 3 sets |
12-21-2019, 09:29 PM | #45 |
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Got my deep tissue work done today. i was pretty sore when I left, but I can tell that lots of knots got worked out and some scar tissue broken up.
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