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Lets see what this muscle can do..

IML Gear Cream!
Warm ups..
Hip Mobility

Conventional Deads
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
335lbs for 3 reps
345lbs for 3 sets, 3 reps (full recovery; strapped)

GMs
185lbs for 3 sets, 3 rps (full recovery)

Cable Rope Pushdowns
160lbs for 3 sets, 5 reps (< 60 sec RI)

Cable Crunches

Static Stretched


Switched it up for the heavy days. This was easy, but I was just taking extra caution since my back tweaked last time I did squats. Lowest rep range to go is 2 reps, so I have room to play with.
 
Weighted Pullups (strapped)
BW for 2 sets, 5 reps
25lbs for 3 reps
45lbs for 3 reps
70lbs for 3 reps
90bs for 4 sets, 2-3 reps (full recovery)

Standing OH BB Press
The bar for 5 reps
95lbs for 5 reps
135lbs for 3 reps
155lbs for 3 reps
185lbs for 3 sets, 3 reps (full recovery; PR)

Weighted Chin ups
70lbs for 3 sets, 4 reps (full recovery)

Standing OH DB Press
70lb DBs for 3 sets, 4 reps (full recovery)

Static Stretched


I got the fat bar! I just coudlnt fucking focus on shit! I did what I could, but god dammit, my grip was slipping. 4 squat cages have normal sized pull up bars and 4 have fat ones. Its hard to grip WITH Versa Straps. You just cant wrap around nicely.

185lbs felt heavy. 190lbs? Maybe 195lbs...

The chins and DBs can go up. The DBs will be a bitch cuz its more of the setup that is awkward.

51195-really-nice-boobs.gif
 
Wam ups..
Hip mobility as always

Squats
135lbs for 2 sets, 5 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 reps
315lbs for 3 sets, 3 reps (full recovery)

Static Lunges
185lbs for 3 sets, 4 reps (full recovery)

Turkish getups
Cable curls

Static Stretched


No pain and yep, easy.
 
Bench Press

135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 sets, 3 reps (full recovery)

Yates Row
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
275lbs for 3 sets, 3 reps (full recovery)

Flat DB Press
80lb DBs for 3 reps
100lb DBs for 3 reps
120lb DBs for 4 reps
130lb DBs for 3 sets, 3-4 reps (full recovery)

DB Row
130lb DBs for 3 sets, 4 reps (full recovery)

Calf Press
10plates for 4 sets, 5 reps (60 sec RI)

Static Stretch


Ok, Bench can go up. I can try more reps with the 130lbs, but the Yates has to stay.
 
Hip Mobility

Squats
115lbs
~superset with~
Romanian Deads
115lbs for 3 sets, 21 reps (60 sec RI; RPs all over the fucking place)

Barbell Static Lunge
60lbs for 3 sets 21 reps
~superset with~
GMs
60lbs for 3 sets, 21 reps (60 sec; same story)

SkullCrushers
35lbs for 3 sets, 25, 21, 21 reps (60 sec RI)

Close Grip Bench
65lbs for 3 sets, 23 reps (60 sec RI)

Talked to a nice ass
Static Stretched


Not much to add. This shit is just incredibly hard.
 
Bench press
135lbs for 3, 21 reps
Superset with
Pre weighted curl bar rows
100lbs for 3, 21 reps

T bar row
3 plates + 10lbs for 3 sets, 21 reps
Superset with
DB Press
55lb DBs for 3 sets, 21 reps

Caveman

Static Stretched


All workouts are 60 sec RI.

Same shit as before. Pretty hard, embarrassing stuff.
 
Pullups
~supersetted w~
Standing OH BB Press (95lbs) for 3 sets, 21 reps (60 sec RI; many RPs)

Standing OH DB Press (30lb DBs) for 3 sets, 21 reps
~supersetted w~
Close Grip Pulldowns (120lbs) (60 sec RI; RPs)

Tri set of ab work

Static Stretched


Ok heres the deal. I dont see what I am getting with 21 reps that I couldnt get with 16. I am failing all over the place and it seems stupid. I say go back to under 21 for a bit.
 
Warm ups..
Hip mobility as always

Squats
135lbs for 2 sets, 5 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 reps
325lbs for 3 sets, 3 reps (full recovery)

Static Lunges
195lbs for 3 sets, 4 reps (full recovery)

2 Caveman

Static Stretched


Nervous still, but still...cake!
 
Bench Press
135lbs for 2 sets, 5 reps
185lbs for 3 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 reps
315lbs for 3 sets, 3 reps (full recovery)

Yates Row
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
275lbs for 3 sets, 3 reps (full recovery)

Flat DB Press
130lb DBs for 3 sets, 5 reps (full recovery)

DB Row
130lb DBs for 3 sets, 5 reps (full recovery)

Caveman

Static Stretch


Great day. Good bench, but the rows sucked. I gotta go down? Fuck!
 
Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
335lbs for 3 reps
355lbs for 3 sets, 3 reps (full recovery; strapped)

GMs
195lbs for 3 sets, 3 rps (full recovery)

Cable Woodchops, Torso twists, Olbiques

Static Stretched


I was nervous today but yesterday I did some good benching, right? Well, paying attention to your body is one thing, but trusting your body is another. This shouldnt be a problem and it wasnt. Going up though? :nail: I dont want GMs to go up.
 
IML Gear Cream!
Weighted Pullups (strapped)
BW for 2 sets, 5 reps
25lbs for 3 reps
45lbs for 3 reps
70lbs for 3 reps
90bs for 3 sets, 2-3 reps (full recovery)

Standing OH BB Press
The bar for 5 reps
95lbs for 5 reps
135lbs for 3 reps
155lbs for 3 reps
190lbs for 3 sets, 3 reps (full recovery; PR)

Weighted Chin ups
75lbs for 3 sets, 4 reps (full recovery)

Standing OH DB Press
75lb DBs for 3 sets, 4 reps (full recovery)

Seated Calf
3 plates + 25lbs for 3 sets, 5 reps (60 sec RI)

Static Stretched


Wellll, the pullups werent easier with the smaller bar! But. I really didnt want to do shit. Motivation is my killer today. The pullups were like 2.5 reps.

The presses were kinda awesome. Pushing that bar over my head, trusting my body, never failing is a nice feat. The DBs werent as hard to setup as I had thought.

The chins were kinda easy.

51195-really-nice-boobs.gif
[/QUOTE]
 
Hip Mobility

Squats
115lbs
~superset with~
Romanian Deads
115lbs for 3 sets, 18 reps (60 sec RI; less RPs)

Barbell Static Lunge
60lbs
~superset with~
Romanian Deads
60lbs for 3 sets, 18 reps (60 sec; same story)

Cable Pressdown
85lbs for 3 sets, 18 reps (60 sec RI)

Static Stretched


This still sucks, but god dammit, its much more manageable. Too much blood flow! Oh wait! I forgot I had half my protein from soy. Is it true that the extra arginine will give pumps?!

The second superset is so fucking hard. Too much work.

I wouldve done more presses, but if I work out tomorrow, I dont want to be sore.
 
Density Push up (forget what lvl)
12 push ups in a minute for 10 minutes

Bench press
135lbs for 3, 18 reps
Superset with
55lb DB Rows
for 3, 21 reps

T bar row
3 plates + 10lbs for 3 sets, 18 reps
Superset with
DB Press
55lb DBs for 3 sets, 18 reps

Caveman

Static Stretched


All workouts are 60 sec RI.

And again, the rep scheme was still hard. Had some RPs but not nearly as much as before. Switched out the pre weighted bar for the DBs just to have less equipment to use.
 
Warm ups..
Hip mobility as always

Squats
135lbs for 2 sets, 5 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
335lbs for 3 sets, 3 reps (full recovery)

Static Lunges
195lbs for 3 sets, 4 reps (full recovery)

Cable Crunches
30 sec Caveman

Static Stretched


Still pretty easy. Whats funny is that I didnt go up on the lunges, but I was wobbly as all hell doing them tonight. DB Lunges are gonna have to make a comeback.
 
Bench Press
135lbs for 2 sets, 5 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 reps
315lbs for 3 sets, 3 reps (full recovery; spotted on 2 sets)

BB Row
135lbs for 5 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
265lbs for 3 sets, 3 reps (full recovery)

Flat DB Press
130lb DBs for 3 sets, 5 reps (full recovery; first set was 6 reps)

DB Row
130lb DBs for 3 sets, 5 reps (full recovery)

Close Grip Bench
225lbs for 3 sets, 5 reps (<2 min RI)

Static Stretch


I am sick! Sneezing like a motherfucker and look, I still got 315! :flex: Rows suffered and by the end, I was spent. No cavemans for me. :(
 
Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
335lbs for 3 reps
365lbs for 3 sets, 3 reps (full recovery; strapped)

GMs
175lbs for 3 sets, 4 rps (full recovery)

Standing Calf Raise
warm ups
230lbs for 3 sets, 5 reps (60 sec RI)

Static Stretched


Pretty solid and worry free after a respiratory illness of some sort. God damn I want to go up.

I lowered the GMs though cuz, well, who fucking cares about really heavy GMs?
 
Standing OH BB Press
The bar for 2 sets, 5 reps
95lbs for 5 reps
135lbs for 3 reps
155lbs for 3 reps
185lbs for 3 sets, 3 reps (full recovery; PR)

Weighted Pullups (strapped)
BW for 2 sets, 5 reps
35lbs for 3 reps
80bs for 3 sets, 3 reps (full recovery)


Standing OH DB Press
70lb DBs for 3 sets, 5 reps (full recovery)

Weighted Chin ups
80lbs for 3 sets, 4-5 reps (full recovery)
Caveman x 2

Static Stretched


Switched things around. I thought I was gonna be an animal today, but when I did 185lbs as a warm up, I decided to use it as the workout. I hardly consumed any calories yesterday and this is paying the price.

Going to be doing negatives until my mass gainer runs out, then cutting calories again.
 
Warm ups..
Hips hips hips!

ATG Squats
135lbs for 3 sets, 8 reps (60-90 sec RI)

Bulgarian Squats
35lb Dbs for 8 reps (too heavy)
30lb DBs for 2 sets, 8 reps (60-90 sec RI; RPs)

Silly Leg Extensions
60lbs for 12 reps (too heavy)
50lbs for 12 reps (60 sec RI; RPs)

Calf Press
4 plates? for 3 sets, 10 reps (60 sec RI)

Static Stretched

5 second Negatives!!!!!


I only have a little left of the mass gainer, so i thought I might as well do negatives. Squats can go up, the rest should stay.
 
Bench Press
135lbs for 6 reps
155lbs for 6 reps
185lbs for 3 sets, 8 reps (75 sec RI)

Barbell Row
135lbs for 3 sets, 8 reps (75 sec RI)

DB Press
65lb DBs for 8 reps
75lb DBs for 2 sets, 8 reps (75 sec RI)

DB Row
75lb DBs for 3 sets, 8 reps (75 sec RI; RPs)

Cable Pushdowns
90lbs for 2 sets, 10 reps (45-60 sec RI)

Preacher Curl
20lbs + bar for 2 sets, 10 reps (45-60 sec RI)

Density Push up
12 push ups per minute for 10 minutes (failed?)

Static Stretched


Bench and BB Row can go up slightly, DB press can stay? DB Row can go down to 70lbs.
 
After a fight then sprint at work..

Romanian Deads
95lbs for 5 reps
115lbs for 5 reps
135lbs for 5 reps
185lbs for 3 sets, 8 reps (90 sec RI)

GMs
135lbs for 3 reps, 8 reps (90 sec RI)

Hamstring Curl
70lbs for 10 reps
75lbs for 2 sets, 10 reps (60 sec RI)

Heavy Cable Crunches

Static Stretched


Easy day. Romanians need to go up and Gms? Well, they can stay. Curls were fine.

Got into a fight today and I was flipped 3 times! Not sure how I was tossed around, but we got the fucker.
 
IML Gear Cream!
Pullups
BW for 3 sets, 8 reps (90 sec RI; RPs on last set)

Standing OH BB Press
The bar for 5 reps
65lbs for 5 reps
95lbs for 5 reps
115lbs for 3 sets, 8 reps (90 sec RI; RP on last set)

Seated Neutral Grip Pulldown
120lbs for 3 sets, 8 reps (90 sec RI)

Holy shit, I forgot DB Press!

Standing French Press
Cable Rope Curl

Static Stretched


How the fuck did I forget?! God dammit.

The pullups needed jumps on the last set. Presses were good, pulldowns were good.
 
Warm ups..
Hips hips hips!

ATG Squats
155lbs for 3 sets, 8 reps (90 sec RI)

Bulgarian Squats
30lb DBs for 3 sets, 8 reps (90 sec RI; RPs)

Leg Extensions
70lbs for 3 sets, 10 reps (60 sec RI)

Calf Press
4 plates? for 3 sets, 10 reps (60 sec RI)

HIIT

Static Stretched

5 second Negatives!!!!!


Squats went up and they felt the same. Go up? Bulgarians felt the same too. Like shit. The rest is the same.

Ok, so I hit on this girl who looks serious about body building. Shes not good looking and her chest is that of a 10 yr old boy. I hate that shit. But shes improved her lower body and her ass and legs look great. She worked out in a squat cage next to me and I thought, fuck it, lets chat. She was very chatty, nice, and the conversation flowed better than I had anticipated. She is a figure competitor and I became impressed. In fact, I felt like an asshole for judging her harshly. Then she drops the bomb. "yeah, my boyfriend and i...." Jesus, you had to throw that in there? Now I no longer want to talk. Why not throw that out there if I ask you out? Ugh. Fuck her, she was ugly anyway.

I ended up chatting with a better looking girl and no mention of a boyfriend this time, but I didnt want to overstay my welcome and block her hamstring curls. :eyebrow: Ill talk to her again. The 10 yr old boy with a nice ass? Not likely.
 
Bench Press
135lbs for 6 reps
155lbs for 6 reps
195lbs for 3 sets, 8 reps (75-90 sec RI)

Barbell Row
145lbs for 3 sets, 8 reps (75-90 sec RI)

DB Press
80lb DBs for 3 sets, 8 reps (90 sec RI)

DB Row
70lb DBs for 3 sets, 8 reps (90 sec RI)

Close Grip Bench
135lbs for 2 sets, 12 reps (90 sec RI; RPs)

Preacher Curl
40lbs + bar for 2 sets, 12 reps (75-90 sec RI; RP)


Static Stretched


I forgot about the bench's bar hurt my wrist like hell last time. Eh. Glad I am done with this.

Since I wont be doing negs again, not much to say about today.
 
Hips

Romanian Deads
135lbs for 5 reps
155lbs for 5 reps
205lbs for 3 sets, 8 reps (90 sec RI)

GMs
145lbs for 3 reps, 8 reps (90 sec RI)

Hamstring Curl
75lbs for 3 sets, 10 reps (75 sec RI)

Seated Calves
2 plates for 3 sets, 10 reps (60 sec RI)

Heavy Cable Crunches

Static Stretched


Well, shit, I went up 20lbs on deads and it wasnt a snap, but it wasnt hard.

GMs were though. So were calves, but curls can go up. Oh yeah, I aint doing this shit again.
 
Pullups
BW for 3 sets, 8 reps (90 sec RI; RPs on last set)

Standing OH BB Press
The bar for 5 reps
95lbs for 5 reps
115lbs for 3 sets, 8 reps (90 sec RI)

Seated Neutral Grip Pulldown
130lbs for 3 sets, 8 reps (90 sec RI)

Standing OH DB Press
35lb DBs for 3 sets, 8 reps (90 sec RI)

Preacher DB Curl, then Hammer DB curl
25lb DB for 2 sets, 10 reps (60 sec RI)

Cable Pushdown
90lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Last negative workout! Not much to say. Gonna have to choose some exercises for all strength.
 
Back to Strength..

Bench Press
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 1 rep
315lbs for 1 rep
325lbs for 1 rep
335lbs for 1 rep
340lbs for 1 rep (failed. MAX)

Close Grip bench
225lbs for 5 sets, 3 reps (60 sec RI; first set had 5 reps)

T-Bar
2 plates for 5 reps
3 plates for 5 reps
4 plates for 5 reps
4 plates + 20lbs for 5 sets, 3 reps (60 sec RI)

DB Row
110lb DBs for 5 sets, 3 reps (60 sec RI)

Caveman

Static Stretched


340lb max isnt too shabby for not training for it. Ill clean everything else up when I write the program. The close grip and DB rows were hard, but the Tbar will be hard to set up.
 
WESTSIDE NIGGA!

ME Deadlift
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 1 rep
335lbs for 1 rep
345lbs for 1 rep
355lbs for 1 rep
365lbs for 1 rep
375lbs for 1 rep
385lbs for 1 rep
395lbs for 1 rep
405lbs for 1 rep (full recovery; PR since bulged disk!)

GMs
135lbs for 5 reps
155lbs for 4 reps
175lbs for 4 reps
185lbs for 4 sets, 3 reps (60 sec RI)

Glute-Ham Raise
BW for 3 sets, 5 reps (60 sec RI)

Caveman

Static Stretched


Yay!!!!!! I have touched 405 in almost a decade! It wasnt impossible! No pain! But here lies the question of WESTSIDE. Each website I find detailing this program seem to copy off each other. Am I supposed to chose 1 of squat/deadlift/GM or cycle them? Seems odd if I cycle them and not cycle bench..
 
DE bench

Speed Bench
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 3 reps
200lbs for 8 sets, 3 reps
255lbs for 2 reps

Close Grip Bench
225lbs for 4 sets, 5 reps (60 sec RI)

Cable Rope Pushdowns
130lbs for 4 sets, 8 reps (60 sec RI)

T-bar Row
3 plates for 4 sets, 10 reps (60 sec RI)

Caveman

Static Stretched


This was weird but I suppose thats fine. Just training the neurological impulses yes?

Triceps and oddly, my post. deltoids are sore.
 
DE Deads

Conventional Deads
135lbs for 3 sets, 3 reps
185lbs for 3 reps
225lbs for 10 sets, 2 reps (30+ sec RI)

Squats
135lbs for 3 reps
225lbs for 6 sets, 1 rep (30 sec RI)

Romanian Deads
255lbs for 5 sets, 6 reps (60 sec RI)

DragonFlags 2 x 5
Cable Rope Crunch 170lbs, 3 x 8
Torso Cable Twists 70lbs, 3 x 8

Static Stretched


Ok, doing conventional deads chipped away at my shins. I bled so much today. Not sure about this shit.... But, well see how it goes.
 
ME Bench

Bench Press
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 3 reps
290lbs for 3 rep (3RM?)
315lbs for 1 rep
325lbs for 1 rep
335lbs for 1 rep
345lbs for 1 rep (MAX)

Close Grip bench
245lbs for 6 sets, 3 reps (60 sec RI; last set had 5 reps)

Cable Pushdown
170lbs for 5 sets, 6 reps (60 sec RI)

T-Bar
2 plates for 5 reps
3 plates for 5 sets, 8 reps (60 sec RI)

Caveman

Static Stretched


345lb max is only a max cuz I didnt find a spot and the fucking bar hit the hooks on the way up. 5 lbs in less than 7 days though? Wow.
 
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