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11-13-2019, 11:13 AM | #1 |
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Join Date: Nov 2019
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Serious Goals+Serious Effort = Serious Results
What’s Up?! I’m super excited to get connected with you guys and put it out there what I’m doing and how progress is happening. This here is going to be a continuation of my current grow cycle log. So lets me give you some quick background on what ive been doing and how things are going. I’m running exlusively Dutch Pharm gear and my stack includes Test E 250, Decca, EQ400, Tren E, Test base (on weak days), and Adex.
When I started this cycle my stats were as follows: Age:33 Weight: 235 Height 5’-10 1/2" BF: between 10 and 12% Goal: Major Physical changes to upper body while keeping decent lines (not get above 15-18%BF) So as of last Thursday I am up to 250LBS and i’m still in the 13-15 BF range. (visible abs outline in the AM. I’m starting this current log 7 1/2 weeks (not quite 1/2 way) into my cycle. Follow along guys cuz this is going really great and you might catch something new to try in your own training. But do take heed that the basics are staples for me. Simple technique and Hard Serious Effort is huge in getting the kind of results I’m looking for. |
11-13-2019, 11:13 AM | #2 |
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Big Back Day- And It was epic
Smith mahchine rows dead stop 4x8 then 3 drop sets worked up to 315 and did my 4 sets there (Massive lat pump already) superset with one arm cable rows 4x8 35.5x4 sets Narrow Grip lat Pulldowns 4x10 200,220,240,260------ I've noticed my pulldown #'s are skyrocketing Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set) 4 sets at 225 Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke) Hyperextentions- 1 set to failure standing calve raise 3 drop sets starting at 315 seated calve raise 4x10 225x4 sets |
11-13-2019, 11:14 AM | #3 |
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Chest and Delts:
Rotator Cuff warm-up Dumbbell incline press 3x8 warmed up with 50's and then 70's then hit the working sets at 80's,100's,120's (amazingly these went up really easy and so i busted out 12 reps on the last set) Incline Barbell Press 5x5 225,275,315,315,315 Machine Chest Press 4x8 240,280,320,320 Stretch pushups 3x20 Dumbbell Lateral Raise 3x12 35's, 40's, 45's cage press 135,145,165,165 Dumbbell rear delt raises 3x 15 25's,30's,25's Dumbbell lateral raises (light) w/ 3 sec squeezes 4x8 15's x 4 sets |
11-13-2019, 12:19 PM | #4 |
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I'm gunna throw back to yesterday and show you my back workout:
Big Back Day- And It was epic Smith machine rows dead stop 4x8 then 3 drop sets worked up to 315 and did my 4 sets there (Massive lat pump already) superset with one arm cable rows 4x8 35.5x4 sets Narrow Grip lat Pulldowns 4x10 200,220,240,260------ I've noticed my pulldown #'s are skyrocketing Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set) 4 sets at 225 Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke) Hyperextentions- 1 set to failure standing calve raise 3 drop sets starting at 315 seated calve raise 4x10 225x4 sets |
11-13-2019, 12:19 PM | #5 |
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Join Date: Nov 2019
Posts: 159
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Serious Goal+Serious Effort=Serious Results
I'm gunna throw back to yesterday and show you my back workout:
Big Back Day- And It was epic Smith machine rows dead stop 4x8 then 3 drop sets worked up to 315 and did my 4 sets there (Massive lat pump already) superset with one arm cable rows 4x8 35.5x4 sets Narrow Grip lat Pulldowns 4x10 200,220,240,260------ I've noticed my pulldown #'s are skyrocketing Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set) 4 sets at 225 Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke) Hyperextentions- 1 set to failure standing calve raise 3 drop sets starting at 315 seated calve raise 4x10 225x4 sets |
11-13-2019, 12:21 PM | #6 |
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Sorry Guys- For whatever reason my last 2 posts duplicated themselves
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11-13-2019, 12:22 PM | #7 |
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It was such a good blast you did it twice???? lol
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11-13-2019, 12:49 PM | #8 |
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Join Date: Nov 2019
Posts: 159
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HAHAHA! technology and me don't seem to be mixing today
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11-14-2019, 09:58 AM | #9 |
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Join Date: Nov 2019
Posts: 159
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Up Another LB from last week.... 151 lbs
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11-15-2019, 08:32 AM | #10 |
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Join Date: Nov 2019
Posts: 159
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Arm Day- Threw in some test base and went to town
Tricep rope pushdowns 4x12 50,65,80, then 4 set did 80 for 7, 50 for 4, and 35 for 4 Body Master Overhead Tricep Extention 4x10 170,190,210.230 Single Arm Tricep Cable Extension 4x10 20,25,30,30 Biceps Dumbbell curls extemely slow eccentric (about 5 seconds) 4x8 30's,35's,40's,45's Barbell half rep bicep curls 5 sec negative (I was really struggling with these) 80, 90,70,70 Single Arm Preacher Curls w/ slow negatives 3x8 40,50,60 |
11-15-2019, 08:34 AM | #11 |
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Current Situation
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11-16-2019, 06:42 PM | #12 |
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Join Date: Nov 2019
Posts: 159
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Leg Day! Love leg day and today had me pumped and walkin all kinds of funny by the end.
Stiff Leg Dead lifts 5x6 135,185,225,275,315 Leg Press 4x8 12 Plates 14 Plates 16 Plates 18 Plates Squats: 3x20 135,225,225 Ham Killers 4xfail Seated Leg curls 3x15 120 x all 3 sets |
11-17-2019, 06:55 PM | #13 |
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Join Date: Nov 2019
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How do you spend your REST DAY? I spent mine getting a deep tissue massage and cooking up my food for the next few days.
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11-19-2019, 12:57 PM | #14 |
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My Back is TORN UP!
Back Day: Meadows Rows worked up to 110 lbs and then did 6 working sets of 8 there One Arm barbell rows 5x6 3 25lb plates on bar Face-pulls 4x12 trap focus 65.5x4 sets Barbell row 4x8 lighter with the focus on driving elbows back and getting blood in lats 175 x 4 sets Hammer Strength plate loaded ISO High Rows (Worked up by 25's on each side until had 4 full plates and a 25 on each side (Max Intensity on last 4 sets) Super-set W/ Dumbbell pullovers with a 65lb dumbbell. I wanna say it was around 8-9 sets but I lost count Hyper extensions 3 sets to failure Calves: Standing Calve raises 8x8 315 x 8 sets |
11-19-2019, 06:11 PM | #15 |
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Hey dude cool log. Good details. I got a few Q' for ya, and some input too. Btw, looking solid and thick in the pics.
Why half barbell curls? First half or second half? Reason I ask is I see most guys doing bb curls in the gym with a shit ton more weight than they can handle for clean reps, and only curl it for the first half of the rep. Not implying you do that, but curious as to why? I see you use free weights on some bicep exercises, but none with triceps. Certainly cables & machines are great if you have elbow issues, but IMO I think you might see some more growth if you throw at least 1 free weight basic movement in there, like cg bench or skull-crushers. On leg press, is that 18 plates total, or per side? If the latter, props - that' some serious weight if using good ROM. I think I read you started with bb rows, then supersetted those with one arm cable rows. What's your logic behind this? Not saying it's right or wrong, but not too often you see one supersetting an oxygen depleting exercise like bb rows, deads, T-bar rows with anything at all. Not only the breathing factor, but supersetting obviously take a hit on the poundage you could be using on the basic - in this case, bb rows. So what's your take? You mentioned the gear you're using, but I didn't see dosages (I'm old - maybe a blind thing haha ). What's your dosages? Obviously you know how to get er' done based on your physique. I think the couple bits I threw at ya may help. Keep on pumpin' man - lookin' good! |
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