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Past my Prime? Journal

IML Gear Cream!
Last night, Hams, Abs, Calves. Weigh-in: 207. No gearz yesterday other than 30mg Anavar pre workout.

Hamstrings
Hamstrings Lying Leg Curl - 6 sets of 12 reps
DB Romanian Deadlift - 3 sets of 10 reps
Single Leg Hamstring Curl - 3 sets of 12 reps
High on Platform Leg Press - 3 sets of 12 reps

Calves
Calves Standing Calf Raise - 4 sets of 10 reps
DB One Leg Calf Raise - 2 sets of 10 reps
Seated Calf Raise - 3 sets of 10 reps

Abs
Abs Crunches - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 12 reps
Leg Lifts - 3 sets of 10 reps
 
Climbed back on the horse yesterday. First workout in weeks. Pinned some gearz prior, 100 Test C, 50 Tren A, 100 Eq. Did some Legs. Weighing about 206.

Cable Kickbacks - 1 wm. up set, then 4 sets of 8-10 pause and squeeze at top

Leg press ? Feet low and close, toes pointed out. 1 wm. up set, then 4 sets of 10, last set was 5 pps

Kettle bell Squat - 4 sets of 10 - last set used 55lbs.

Smith Squat - 4 sets of 8 - last 2 sets were with 315

Band Good Mornings - 3 sets of 15

Felt good to train, hopefully I stay at it this time.
 
Did some chest and shoulders last night. Weighed in at 202.2 today. Pinned 250 Test C, 75 Tren A last night, 20mg Anavar pre workout.

Rear Delts - 4 sets of 20

Chest Machine Press - work up to 3 hard sets of 8, pause in hole, pause squeeze contracted position

Incline Press - work up to 3 hard sets of 8

Slight Incline DBs - 3 sets of 8

Delt Tri Sets

Front Laterals, Side Laterals, Face Pulls - back to back to back - 3 rounds of 10 reps on each
 
Back last night. 20mg Anavar pre workout, that's it for gearz yesterday..

Camber Bar underhand grip seated rows - 4 sets of 10 hold in contracted position

Supinated One arm Pulldowns - 4 sets of 10

DB Pullovers - 4 sets of 10

Deadlifts - work up to a fairly easy 3, then 15 singles with that weight (315) as fast as you can get them done

Ass. Pull Ups - 4 sets of 8
 
Got a couple more sessions in at the gym over the weekend. Weigh in this morning: 206.1. Did arms Sat. and legs Sun. Pinned a total of 150 Tren A, 300 Test C, and 200 Eq over the weekend, and 40mg Anavar.

Saturday-workout straight from JM's site:

SuperSet

Tricep pushdowns ? Use the single handles on these as shown in the video flexing hard at the bottom. Get your mind in your triceps! Do sets of 8 here too.
Supersetted with
EZ bar curls ? Do sets of 8 here once you find a weight that is a tough 8. Squeeze for 1 second at the top very hard!
Your arms should be really pumped after this combo.
Work Sets ? 8 (4 supersets)

SuperSet

Ez bar preacher curls ? Do sets of 8 here flexing as hard as you can. Try to bring the bar back as far as you can at the top while you squeeze.
Supersetted with
Decline lying extensions ? These are done on a decline bench as you saw in the video. I am really digging these, you just have to make sure your elbows and triceps are really pumped headed into them. Do sets of 10 here.
Work Sets ? 8 (4 supersets)

SuperSet

Hammer curls ? Do sets of 8 here.
Supersetted with
Lying dumbell extensions ? After you get your 8 reps on the hammers, simply lay back on the bench and go to failure on lying extensions.
Work Sets ? 6 (3 supersets)

Sunday

Seated leg curl ? We did 5 sets of 10 with the only rest time the time that it takes for your partner to go.
Total Work Sets ? 5
Goal ? Activate and pump

Leg press ? Total Work Sets ? 4 sets of 12
Goal ? Supramax pump

One legged press ? Total Work Sets ? 4 sets of 12
Goal ? Work muscle from stretched position

Smith squats ? I did 1 feeder set with 135 lbs for 8 and then did 3 sets of 20 with 185.
Total Work Sets ? 3
Goal ? Supramax pump

Smith stiff legged deads ? Ok now I did 135 again for a 6 rep feeder set and then did 3 sets of 10 with 225 here too on the same machine.
Total Work Sets ? 3
Goal ? Supramax pump

SuperSet

Glute machine ? Adduction, sets of 12
Supersetted with
Leg Press calf raises ? On these I did sets of 12 with a 5 second stretch after the completion of the last rep on every set.
Work Sets ? 8 (4 supersets)
 
Chest - 15 sets / Shoulders ? 9 sets last night. Weigh-in: 205

Machine press - On these I want you to work your way down the stack doing sets of 10. The only rep you lockout and hold/flex is the last rep on each set. Keep going until you can?t get 10 reps. Don?t take huge jumps in weight. I want 3 of the sets to be pretty intense. Only the last one should be true failure. 3 total work sets

Incline smith press - Set the incline to a pretty low angle. On these you are going to do continuous tension, so no locking out, and as always don?t touch your chest on inclines. Drive the bar up hard. Do sets of 8 until you get to a top end weight you can barely do 8 with. On that set, I want you to do 2 drops. Shoot for 8, drop the weight and do 8, and then one more drop to failure. We will count the last 3 sets as working sets. 3 total work sets

Flat dumbell press - On these we are going to continue with continuous tension. Do not lock these out. Shoot for 12 reps though. Really drive blood in there. So pick a weight and do 3 sets of 15 with it. 3 total work sets

One arm peck dec flyes - Do 4 reps on one side, then 4 on the other, repeat both sides, and then repeat both sides and do 2 on each side. It sounds complicated but it?s just 10 reps per side total, think 4 with your left, 4 with your right, 4 with your left, 4 with your right, 2 with your left, 2 with your right. I have video so you can see what I mean.
Supersetted with
Stretch pushups ? Go to failure! Go ALL OUT.
Do 3 supersets for 6 total work sets.

Dumbell side laterals - Just basic side laterals taken up to eye level. Work pretty quickly on these though. Let your partner do their set, then bam right back at it. Do 4 sets of 10. 4 total work sets.

Reverse peck dec/machine rear delts - Let?s crush rear delts. Do 4 sets of 30. Your rear delts will be completely numb?on fire. 4 total work sets.

Spidercrawls - I want you to summon every ounce of strength left in your delts and go up and down wall for 75 seconds ok. 75 seconds is the goal. Do it. 1 total work set.

Another MDD workout. Pinned 200 Test C, 50 TrenA, 100 Eq. Started some Proviron at 50mg ed. Wow I have made it more than a week with regular training consistency, I'm on a roll....:roflmao:
 
Three workouts in the books since I last posted. Weight: 209.

Back and Biceps - Friday

Supinated pulldowns ? Do 2 -3 warm up sets then do 3 hard sets of 8. On your 4th set you are going to do a drop set as shown in the video. Do 6 to 8 and then drop, and drop 2 more times, until you get to your last weight where you do nice full range of motion reps squeezing and stretching as hard as you can. 4 total work sets.

Meadows rows ? Here you are going to do 4 grinders. Do 4 hard sets of 8 reps. 4 total work sets.

Dumbell pullover ? Do 4 sets of 10 here laying on bench not across it per our usual form. 4 total work sets.

Deadlifts - Work up to a weight that is a hard 5, then do 8 singles with that weight as fast as you can get them done. I used 335.

Seated incline hammer curls ? 4 total work sets.

Cable curls ? 3 sets of 12 here

superset with:

Ez bar reverse curls ? 3 sets of 10

Legs - Sunday

Lying leg curls ? Do 4 to 5 warm up sets then you are going to do each set this way. Do 8 good solid perfect reps, maybe leave 2 reps in the tank, and then really lay as flat as you can on the bench to fully stretch hams, and just so 8 small partials out of the bottom. It is very important to not jerk the weight out of the bottom on the partials, bring it up slow to prevent injury. After 4 sets of this your hams will be on fire. 4 total work sets.

Glute Bridges - 3 sets of 12 each side

Anderson Barbell squats ? Do 8 till you can't get 8, my last set was 295

Leg press ? On these you shouldn?t need to do too many sets to get to your top weight. Your legs are plenty warmed up. Just do a few low rep feeder sets, to get to a weight that will be a tough 10. Once there do 2 sets of 10. Now on your third set you are going to do a drop set. I want three drops. Each time try to get 10 again. When you get to your last 10 reps, do rest-pauses on these. Hold the weight at the bottom for a second, and then drive it up. 3 total work sets.

Intra-set stretching ? After your drop set, get a hard 30 second stretch on each quad.

Hack squats ? Do 2 sets of 10, and then on a third set, again do a drop set like you did on the leg press. Do sets of 8 here. Do three drops, and rest-pause the last 8. Also, and this is quite challenging, try to keep your knees bent isotension style as your partners are dropping the weight. This will absolutely destroy you. Game over. 3 total work sets.

Intra-set stretching ? After your drop set, get a hard 30 second stretch on each quad.

Chest Shoulders - last night

Machine press ? The technique I want you to use is very specialized on these this week. You start the press slow and then as you perform the rep you accelerate the force of your push by flexing your pecs. So you flex your pecs to push the weight. This will require you to use less weight but it will crush your pecs once you get the hang of it. It takes practice. See the video below for form. Do 3 hard sets of 10. 3 total work sets.

Bench press ? These you are going to use a special technique on as well. You are going to lower the weight to 3 inches above chest and hold for a 2 count and then lower and drive up. See the video below for form demonstration. Do 3 sets of 10 with a weight you can control perfectly like Ken does in the video. Your pecs will be on fire. 3 total work sets.

Incline barbell press ? These are just standard incline barbell presses. Lower the weight to 2-3 inches off chest and the drive back up to ? lockout. Do a few sets to find the right weight, and then do 3 sets of 6 with it. None of your reps should be sloppy but it should be hard to get the 6th rep. 3 total work sets.

Machine flyes ? Use a good full range of motion on these. Get a good stretch at the bottom, and then bring hands together and flex pecs. Do 3 sets of 12 and on the last set tack on 10 partials out of the stretched position. 3 total work sets.

Dumbell side laterals ? I want you to do 3 sets of 15 simply as warm up here.

Cable Rear Delts - 3 sets of 12

Upright Rows in the Smith - 3 sets of 12

Been pinning 50 TrenA, 100 Eq, 200 Test C before every workout, and 20mg anavar.
 
Got back in the gym last night after another short hiatus, I can't keep shit on track at all this year so far. No excuses I just suck. Anyway 50 TrenA, 100 Eq, 200 Test C and 20mg anavar before workout. I weighed 218 this morning!!!! Fatass.....

6 minutes on bike warming up my knee was feeling really tight

about 15 minutes of abs

Close Grip Pulldowns - 5 sets

Deads - 135 x 6, 225 x 8, 275 x 6, 325 x 5, 345 x 1 x 5 sets

One Arm Rows - 3 sets of 10

Ass. Pull Ups - 3 sets of 8

Superset Nautilus Pullover and Back Extensions - 3 sets of each

Really good workout actually. Just gotta keep getting my ass in there.

Oh yeah and my wife did like rack pulls in the smith while I did deads, she got 185 x 8, pretty damn good!
 
I still have not been keeping to any steady workout rotation lately but I have been in a couple times since last post. One day I did arms, calves, abs, and a little cardio. Yesterday I had a pretty good leg workout. Worked up to 365 on squats and they were my 3rd exercise of the session, got really good reps. My wife got 175 for 5 which was a PR for her. I'm weighing about 206. Pinning has stayed the same as described in recent previous posts.
 
Well I might as well settle in. I have been training 3 days a week of late, no cardio whatsoever. I have returned to school to try and obtain a higher degree which in turn should equal a better paying job. Working full-time and school full-time cuts into your day pretty good. To my surprise cutting back on the time spent in the gym has done me some good I think. I'm not in as much pain and slowly but surely my strength is increasing. At 45 yrs. old I'll take strength increase however it comes. So I guess occasionally get lazy and stop cardio and stop training so much and make gainz, lolz. The body is so good at balancing out whatever you throw at it and returning to homeostasis. It is hard to judge how you should approach training and diet sometimes. Well at least for me it is. Only in the last couple of years have I tried to test out different tactics to find out what works best for me. I have definitely found some beneficial things for me but I have a ways to go for sure, I may never fully find out but that's fine, it's fun experimenting.

My wife has continued to go to the gym with me, I am very proud of her. She has never been this dedicated and it inspires me to keep going. So we did some back last night. Got to the gym kinda late and we had about and hour and 15 minutes to train.

Nautilus Pull Down - 4 sets, pyramid up, reps: 20, 15, 12, 12

Conv. Deadlifts
Me: 135 x 10, 225 x 8, 275 x 6, 315 x 4, 365 x 2, 405 x 1, 435 x 1
Wife(She did hers in the Smith Machine, we stack up about 4 plates and she stands on that, it is basically like a rack pull): her high end set was 195 for 2, a PR for her which she continues to conquer new PRs on a regular basis

Pendlay Rows - 135 x 12, 185 x 8, 225 x 7 x 3 sets

Rvs. Grip Pulldowns - 4 sets, pyramid up, reps: 15, 12, 12, 12

So for gear I have just been doing 2 pins a week of 300 Test E (private source), 100 NPP (Medlab/Monster), 50 mg Proviron ed (Medlab/Monster), .5 Adex e3d (Evolution Peptides), 2 iu GH ed, currently switching off vials between Angtropin and Medlab/Monster grey tops. Weighing about 208, fat.
 
IML Gear Cream!
Finally got back in the gym last night. Did an all machine back workout and just 20 minutes on the treadmill. Felt good.

One Arm Shrugs Smith Machine: 3 x 15-20

Meadows Rows: 3 x 8-12

Ass. Pull Ups: 3 x 8-10

Nautilus Seated Row: 3 x 10-15

Weighted Back Extensions: 3 x 12-15

I'm dropping down to about 100mg Test ew for a few weeks, gotta get some bloodwork done, physical, etc. for insurance, yearly thing now.
 
Did some arms, calves, abs, cardio today. Nothing too hard, neck still letting me know it's there.

Leg Press Calves - 4 sets, reps: 25, 25, 24, 20

Weighted Crunches - 4 sets, reps: 25, 25, 25, 22

Ass. Dip Machine Pressdowns - 3 sets of 10-20 reps

Lying DB Extensions - 3 sets of 8-12 reps

Camber Bar Pressdowns - 3 sets of 12-20 reps

Nautilus Bicep - 3 sets of 15-25 reps

Seated DB Curls - 3 sets of 9-12 reps

EZ Curl Cable Curls - 3 sets of 10-15 reps

20 min. treadmill, actually did HIIT for most of it running one minute, walk one minute 3.0 rotations.

Gears today: 2iu GH
 
Seems like I say this almost every time now but.... finally got back in the gym last night. Did some legs, took it easy so as not to re-strain my neck that is just now starting to get close to normal. Still keeping dosing low, appt. set with Doc for physical and bloods, pinned 150 Sust, 50 NPP Thursday.

Pull Down Abs - 2 sets of 15

Low Box Squats, wife did regular Squats
Me: bar x 12, 135 x 10 x 2 sets, 185 x 10, 225 x 8, 265 x 8
Wife: bar x 12, 95 x 10, 115 x 8, 135 x 8, 155 x 8, 175 x 6

Superset Leg Extensions and Leg Press - 3 sets 15-25 reps on all

Seated Leg Curls - 3 sets of 12-20 reps

Single Leg SLDLs - 1 good set

20 min. cardio treadmill
 
Two workouts in 3 days... amazing. Did Shoulders/Chest yesterday afternoon. Gears: 250iu HCG, femara 1.25mg, 20mg Nolva.

Rehab Warm ups - 10 minutes

Seated Smith Overhead Press - 95 x 15, 115 x 12, 135 x 12, 165 x 12, 185 x 10

Incline Press - 115 x 12, 135 x 12, 165 x 10, 185 x 8

Flat DBs - 50s x 12, 65s x 12 x 2 sets

Superset Face Pulls and Cable Side Laterals - 3 sets of 12-15 reps each set

20 min. Cardio treadmill
 
Got in the gym Thursday, did some back. My last pin was Monday, I see the doc on this coming Monday, I hope they take my blood then. I have to do a physical, biometric screening, etc. Hope to get back to training regularly soon. Going to order a few supplies soon, waiting on my bitcoins to come thru.

Assisted Pull-ups - 4 sets - 10, 10, 8, 7

Smith Deadlifts - 135 x 10, 185 x 10, 225 x 8, 275 x 6, 315 x 8
wife - 95 x 15, 115 x 12, 135 x 8, 155 x 8, 175 x 8, 95 x 15

One Arm DB rows - 60 x 10, 75 x 10, 90 x 10

Wide Lat Pressdowns - 4 sets of 12

20 min. Cardio treadmill
 
Got in some arms, calves, abs last night. Gave my blood for testing Tuesday morning, omg I registered 1500 on total test and my last pin was 150 Sust. 8 days prior!!!! My doc will be on my case again. I was really surprised. Props to private source for awesome test, holy shit! I pinned 450 Sust., 100 NPP last night, .5 Adex, 20 mg Cialis, 2 iu GH, 25mg Provi also throughout day.

Power Crunch - 4 sets, 15-20 reps

Hanging Leg Raises - 2 sets of 10

Smith Standing Calves - 4 sets, 12-20 reps

Superset DB Curls and Overhead DB Extensions - 3 sets of each, 15-20 reps each

Dick's Press in Smith - 3 sets, 12-20 reps

Standing EZ Bar Cable Curls - 3 sets, 10-15 reps

Superset Cable Concentration Curls and V-Bar Pressdowns - 3 sets of each, 10-15 reps each

20 min. Cardio treadmill
 
Hit the gym again last night. Did some legs. Took it easy, trying to ease back into 4 days a week.

Leg Extensions - 4 sets, 15-20 reps

Leg Press - 4 sets, 20 reps each

DB SLDLs - 4 sets, 45s x 10, 65s x 10, 75s x 10, 85s x 10

Lying Leg Curls - 4 sets, 10-15 reps

That's all folks....
 
Got in a chest/shoulders session last night. Pinned 300 Sust. and 100 NPP prior to training.

Bench Press - bar x 20, 95 x 15 135 x 12, 175 x 10, 195 x 8, 225 x 5 (disappointing, lol)

Incline Bench Press - 115 x 10, 145 x 10, 175 x 10, 195 x 7

Standing OH Press - bar x 15, 95 x 10, 115 x 8, 135 x 6 x 2 sets

Side DB Laterals - 15s x 15, 20s x 15, 25s x 12, 25s x 12

20 min. Cardio treadmill
 
Hit the gym again yesterday. Finally got 4 days/week in for the first time in quite some time. Have had my motivation back lately and it feels good. No pins yesterday other than 2iu GH. My wife hit yet another PR yesterday, she continues to amaze and motivate me.

Nautilus Pull Down - 4 sets of 12-20 reps

Smith Rack Pulls mid-shin - me: 135 x 15, 225 x 12, 275 x 8, 315 x 6, 365 x 5, 405 x 5
wife: 95 x 12, 115 x 10, 135 x 10, 185 x 8, 205 x 5, 225 x 1 (her last two sets were PRs, I should've videoed it, damn)

Chest Supported Cable Rows - 4 sets of 12-20 reps

Nautilus Seated Rows - 4 sets of 12-20 reps

20 min. Cardio treadmill
 
Arms, Calves yesterday. No more pins for 3 weeks, more bloodwork to do. Will still do some Anti-E, HCG, GH. Also had some LGD tabs from ********** Labs leftover, Ima take those too.

V_Bar Pressdowns - 4 sets, 12-25 reps

Smith Close Grips - 115 x 20, 155 x 15, 185 x 12, 205 x 10

DB Kickbacks - 3 sets, 10-15 reps

Preacher Curls - 3 sets, 10-20 reps

DB Curls - 4 sets, 10-15 reps

Nautilus Biceps - 4 sets, 10-15 reps

Leg Press Calves - 4 sets, 15-30 reps
 
IML Gear Cream!
Legs last night....

Leg Extensions - 4 sets, 15-25 reps

Anderson Squats - 135 - 10, 185 x 10, 225 x 8, 275 x 6, 315 x 4, 350 x 4

Glute Ham Raises - 3 sets of 10

DB SLDLs - 60s x 12, 80s x 8 x 3 sets
 
Getting behind on logging again, better than missing workouts... So 3 sessions since last post. I'm not listing everything we did, just body parts. No gearz since the 13th except GH 2iu ed, HCG twice ew, Adex .5 e3d. Most recent weigh-in: 206.2.

Friday - Chest, Shoulders, Cardio

Sunday - Back, Cardio

Last night - Arms, Calves, Abs, Cardio

Will try to do better updates soon, so f'n busy lately.
 
Behind again! School and work combo is kicking my ass! Let's see..... Friday we did legs, and today we did shoulders and triceps and cardio. Weighed in at 204.6 last couple days. 8 more days of no gear then I'll be back on the train. I hope my numbers look better. My hematocrit and hemoglobin were a bit higher than I like, I'm pretty sure they'll be down after this break and it should be time for me to donate again soon too so that will have some impact too as it always does. Hopefully I'll do better logging soon. The current class I'm in is rough and taking a lot of my time along with working overtime at my job.
 
We got in some back last night. Decent workout. Pinned HCG and HGH pre-workout. 5 days till I get to pin some test! I'm going to go test and deca I think, can't wait.

One Arm DB Rows - 4 sets of 10, 45, 65, 85, 100

Smith Rack Pulls mid shin - 135 x 10, 225 x 8, 275 x 6, 315 x 5, 365 x 3, 405 x 3

wife: 95 x 10, 115 x 10, 135 x 8, 165 x 8, 185 x 5, 205 x 5, 225 x 1

Seated Row Nautilus - 3 sets of 12-15

Wide Pulldowns - 3 sets of 12-15

Weighted Sit Ups - 3 sets of 15-20

Rope Crunches - 3 sets of 20
 
My last day of being clean fellas, back to the dark side after doing some testing today. I'll be getting my testosterone checked this morning, then this afternoon I'm testing some GH. We hit some legs yesterday, not too bad but my right knee was feeling shitty so I pulled up short on squats so as not to tempt the injury Gods.

Squats - 135 x 14, 185 x 11, 225 x 9, 275 x 7, 315 x 4 the 3rd and 4th rep felt something funny in my knee so I racked it and moved on
wife- 95 x 10, 115 x 10, 135 x 8, 155 x 6, 155 x 6

Leg Press - 4 sets, 20 reps each

Seated Leg Curls - 3 sets, 12-15 reps each

Hamstring Curls with Ball - 3 sets, 12 reps each

Standing Calves - 3 sets, 20 reps each

Leg Press Calves - 3 sets, 50,40,40 reps

I'm just now starting to feel the no gear settling in, glad i get to pin tonight, should be interesting to see where my T levels are.
 
Well they did not check my testosterone, only blood counts, damn it I wanted to see what is was after 3.5 weeks of no gear. Anyway my counts all came down into normal range except RBCs so I think the doc will let me go until next time. I always see the results before the doc with the charting system my office uses so I'll have to wait to hear from them to be sure. I pinned a bunch of stuff the last couple days though so if I have to test again they will be waiting at least a couple weeks, I think I'm good though. I pinned 250 PSL Test E and 125 PSL Deca Monday evening, then not satisfied yet I pinned 300 Sust. (private source), and 100 NPP last night, lol. I want my sex drive back pronto. I think the Sust will help with that quicker than Test E. Moving forward I plan on just doing 500 Test E and 250 Deca ew, then bump up to 750 Test E and 500 Deca at some point soon. We did some Chest and Tris last night, and a little cardio.

Incline DBs - 25s x 20, 45s x 15, 60s x 12, 75s x 10, 90s x 7.5, wife helped on 8th rep

Chest Dips - 4 sets

V-Bar Pressdowns - 3 sets

OH DB Extensions - 3 sets

20 min. Treadmill

I haven't mentioned this yet but we are going on a cruise to Cozumel in late August so I'll be trying to look better by then. I have also stopped eating meat, just giving it a try, leaning out without meat should be an adventure, I have never tried it before so this should be fun. My protein sources have just been Whey Powder, Eggs, Nuts, Beans, Yogurt, and some meatless crumbles made from mostly soy. I have been on this about 8-9 days now.
 
Wednesday night we did some back, abs. My hernia decided to pop out big time at the end of the workout, couldn't get in back in until hours later. Gonna have to get that bad boy fixed at some point. Haven't pinned anything else yet. My weight is dropping since no meat in diet. I weighed 202.4 this morning, down about 6 lbs.

Smith Rack Pulls (mid-shin) - 135 x 12, 225 x 10, 275 x 8, 315 x 5, 365 x 4, 405 x 3, 440 x 2

One Arm DB Rows - 4 sets, 60, 80, 100, 120

Seated Row Nautilus - 3 sets of 12-15

Wide Pulldowns - 3 sets of 12-15

Power Crunch Machine - 3 sets of 25

Rope Crunches - 3 sets of 20
 
Shoulders, Biceps, Cardio last night.

Seated OH Press - 95 x 20, 115 x 15, 135 x 8, 155 x 8, 175 x 8, 190 x 6

Side Laterals DBs - 4 sets of 12-20

DB Curls - 3 sets of 12-20

Cable Curls - 3 sets of 12-20

20 min. Cardio Treadmill
 
Trying to get back in the swing of things. It is amazing how quickly my strength disappears. I was at a point of doing 315 for 12-13 reps on the squat which I know isn't shit but for me it is a PR. The last two weeks on squats I can't even get 8 reps! I thought for sure I was getting 8 yesterday, got to rep 5 and was like holy cow, I'll be lucky to get another one, and barely did. Keep training, eating, sleeping and pinning, we'll get there I suppose. Pinned 250 Test E, 150 Deca yesterday pre gym. Got some DMZ3 on the way, should give a boost to strength, I'm just going to use pre-workout only like Jordan Peters does with Superdrol.

Squats - bar x 15, 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 6 barely....

Leg Extensions - 4 sets of 12-20 reps

DB SLDLs - 60s x 10, 80s x 10, 110s x 8, 110s x 8

Ball Hammy Curls - 4 sets of 12

Seated Calf - 3 sets of 15-25 reps

Leg Press Calf - 3 sets of 20-30 reps
 
Chest, Tris last night. Pretty good workout, kept a very fast pace.

Decline DBs - 25s x 20, 45s x 15, 60s x 12, 75s x 10, 90s x 7.5 (wife help on 8th rep)

Incline Smith - 135 x 12, 175 x 10, 205 x 10, 225 x 9

Flat Flyes - 25s x 12, 35s x 12, 45s x 10

Dicks Press in Smith - 115 x 20, 135 x 15, 155 x 12, 175 x 7

Pressdowns - 3 sets of 12-20 reps

20 min. Cardio
 
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