Fifty shades of fucked up Log

[OTG85]

Steroidal? Safe for women ?

Yes it's safe for W/M it converts to low doses of deca if I'm not mistaken.

 

[OTG85]

10/7 30 second break between sets
Hammer Strength Row – 3 sets of 10-12 reps
4 plates,12 reps. 6 plates,12 reps. 6 plates and 50+ 10 reps


Cable Row Close Grip – 3 sets of 10-12 reps to failure

150x12x2 160x10
Incline bench Smith Press – 3 sets of 10-12 reps
275x10x3
Cable Flys high to low – 3 sets to failure roughly 12-15 rep range

120x12x3

Hammer Strength Shoulder Press – 3 sets of 10-12 reps to failure
4 plates 10 reps 3 plates 10 repsx2
Dumbbell Lateral raises – 3 sets 10-12 reps
15 pounds 12 reps 3 sets

Triceps extensions – 3 sets of 12-15 reps
160x12x3
Incline DB curls – 3 sets of 12-15 reps
35x12x3

20 min on stairmaster

 

[samgraves82]

Nice upper day. Just started my gal on an upper / lower split.

 

[OTG85]

Nice upper day. Just started my gal on an upper / lower split.

Thanks brother. Sounds like you got you a good one.

 

[OTG85]

Hack Squat (normal stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 20 reps, 10 plates 12 reps 14 plates 10 reps



Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

Leg extensions – 2 sets of 12-15 with triple drop set on last set


I'm feeling great I really need to get my cardio up more. I was just totally destroyed after 14 hours at work. I promise I will do better.

 

[samgraves82]

Thanks brother. Sounds like you got you a good one.

I do

 

[Push50]

Hack Squat (normal stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 20 reps, 10 plates 12 reps 14 plates 10 reps



Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

Leg extensions – 2 sets of 12-15 with triple drop set on last set


I'm feeling great I really need to get my cardio up more. I was just totally destroyed after 14 hours at work. I promise I will do better.

Hack squat and leg press are two pieces of equipment that I really miss on leg day.

 

[OTG85]

Hack squat and leg press are two pieces of equipment that I really miss on leg day.

I bet but you don't want to risk it to soon after what you been threw.

 

[OTG85]

Yesterday night was lower body
Warm up 15 min uphill walking on treadmill

Barbell Squat or Hack Squat (normal stance) – 3 sets of 8-10
135x15, 225x12, 275x12x2
reps Stopping one rep short of failure on both sets

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

6 plates total 12 reps
8 plates total 12 reps
12 plates 10 reps

Adductors – 2 sets 12-15 reps on each set to failure
140x15x2
Abductors - 2 sets 12-15 reps on each set to failure
130x12x2
Standing Calf Raises – 6 sets of 15-20 reps to failure
190x15x3

Leg extensions – 2 sets of 12-15 with triple drop set on last set
140x12x2

10min of stairmaster level 6

New week and feeling good so far. Everything is getting rounder and feeling bigger for sure, and strength is way up. I'm about 5lbs lighter but everything is tighter than 3 weeks ago when I started for sure.

 

[samgraves82]

Yesterday night was lower body
Warm up 15 min uphill walking on treadmill

Barbell Squat or Hack Squat (normal stance) – 3 sets of 8-10
135x15, 225x12, 275x12x2
reps Stopping one rep short of failure on both sets

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

6 plates total 12 reps
8 plates total 12 reps
12 plates 10 reps

Adductors – 2 sets 12-15 reps on each set to failure
140x15x2
Abductors - 2 sets 12-15 reps on each set to failure
130x12x2
Standing Calf Raises – 6 sets of 15-20 reps to failure
190x15x3

Leg extensions – 2 sets of 12-15 with triple drop set on last set
140x12x2

10min of stairmaster level 6

New week and feeling good so far. Everything is getting rounder and feeling bigger for sure, and strength is way up. I'm about 5lbs lighter but everything is tighter than 3 weeks ago when I started for sure.

Good one. Bout to do legs myself

 

[OTG85]

Good one. Bout to do legs myself

My legs are dead

 

[samgraves82]

My legs are dead

I bet they are!!!

 

[Push50]

I bet but you don't want to risk it to soon after what you been threw.

With low weight it would be ok, to start, then I’d have to bump it up slowly. But the one thing about a home gym is the limit on space. But if the right piece pf equipment comes along, I still have a garage and might be able to squeeze a few more things in.
Leg press and hack would have to be a really small set up.

 

[OTG85]

Unfortunately it's the end of my day I will try to take a better picture first thing on an empty stomach but want to show that I'm making progress. It's 3 weeks in and already my muscles are getting rounder and tighter. Looking forward what's to come.

 

[samgraves82]

Unfortunately it's the end of my day I will try to take a better picture first thing on an empty stomach but want to show that I'm making progress. It's 3 weeks in and already my muscles are getting rounder and tighter. Looking forward what's to come.

Ur gd forearms

 

[Push50]

So today was a cardio only day. I did 30 minutes on the stairmaster and it about killed me. I made it through the workout thank God and came home and prepped the next 3 days worth of food. I think I will prep 3 days in advance as I don't like food past that 3 Day mark.

Meal prep day is one of my favorite parts of the week. I guess for me it is partly because my wife an I do it together and it provides additional together time. I know! Sappy! but true.

 

[Push50]

Unfortunately it's the end of my day I will try to take a better picture first thing on an empty stomach but want to show that I'm making progress. It's 3 weeks in and already my muscles are getting rounder and tighter. Looking forward what's to come.

Forearms are huge. How are the legs coming along? Making some progress with the claves?

 

[OTG85]

Quads and hams are definitely improving and my squat is the strongest it's been since 2015 when I tore my meniscus. Calves are getting tight but not really seeing any real size. They've always been stubborn to the worse. My dad gave me shit genes. I'll post a full body pic Sunday when my wife's home with me.

 

[OTG85]

10/19 ( I suck at this)


Day 3 – Upper Intensity (only 30secs rest between sets)

Hammer Strength Row – 3 sets of 10-12 reps

2 plates 20 reps, 4 plates 15 reps, 6 plates 12 reps
Cable Row Close Grip – 3 sets of 10-12 reps to failure

150x15 170x12x2
Incline bench Smith Press – 3 sets of 10-12 reps
245x12x3
Cable Flys high to low – 3 sets to failure roughly 12-15 rep range
120x12x3

Hammer Strength Shoulder Press – 3 sets of 10-12 reps to failure
4 plates 12 reps 4 plates+50 12 reps (2) sets
Dumbbell Lateral raises – 3 sets 10-12 reps

15x15x3
Triceps extensions – 3 sets of 12-15 reps
130x15x3
Incline DB curls – 3 sets of 12-15 reps
30x15x3

Row machine 20 minutes

Feeling good and I woke up and did 45min cycle this morning on a empty stomach.

 

[OTG85]

Today I change things up a bit. The park by my house has a really cool workout type of equipment built into it. I even brought my trx cables and 25 pound DB's. With the weather being so nice I couldn't resist.

Park split Here's my circuit no rest
Pushups 30
TRX body weight rows 8
Pull ups 7
DB curls 10 each arm
Shoulder press 17
DB decline sit ups 20

I repeated this about six times until I was shaking and convulsing on the floor

 

[OTG85]

Here's an updated pic for the end of week 3 going into week 4. Thanks everyone who's following.

 

[samgraves82]

Here's an updated pic for the end of week 3 going into week 4. Thanks everyone who's following.

You've leaned out a lot

 

[OTG85]

You've leaned out a lot

Coach still wants me to get everything I can out of being on low doses before going up. Hopefully we get to start playing around with gear soon.

 

[OTG85]

Today I hit only shoulders

Military seated press

135x15 165x12 185x8 135x12x2

Upright BB row 95x12x3

DB side lateral bent over 15x10x3

Reverse pec deck 4 sets 120x12

Biceps db alternative curls 25x15 each arm 30x15 each arm then 40x12 each arm.
Preacher machine curls 140x12x4

25 min on cycle because of knee tweak. It feels good no pain but don't want to put any stress on it yet.

 

[samgraves82]

Today I hit only shoulders

Military seated press

135x15 165x12 185x8 135x12x2

Upright BB row 95x12x3

DB side lateral bent over 15x10x3

Reverse pec deck 4 sets 120x12

Biceps db alternative curls 25x15 each arm 30x15 each arm then 40x12 each arm.
Preacher machine curls 140x12x4

25 min on cycle because of knee tweak. It feels good no pain but don't want to put any stress on it yet.

Beautiful ssssion

 

[Push50]

Coach still wants me to get everything I can out of being on low doses before going up. Hopefully we get to start playing around with gear soon.

Low doses work for me if I’m running a longer cycle. That last cycle of mine I didn’t expectant sides. I still like the higher doses sometimes and will deal with any sides. I just love the way tren at 600/wk or better makes me feel especially with 800 of test.

 

[OTG85]

Low doses work for me if I’m running a longer cycle. That last cycle of mine I didn’t expectant sides. I still like the higher doses sometimes and will deal with any sides. I just love the way tren at 600/wk or better makes me feel especially with 800 of test.

I agree but you don't want to do that for more than 12 week's tops as we all know how harsh it can be but how good you feel.

 

[OTG85]

10/26 was a light leg day since my knee has been bothering me. I think I'm just going to give up on going heavy on legs and squats and maybe leave lunges alone as well. I don't know what else to do can't afford to keep getting hurt but I feel my legs will never be what they need to be without heavy squats.


Leg press 2 plates 20 reps
4 plates 20 reps x 5 sets

Leg Curls 100 pounds 5 sets

Leg extension 80 pounds 5 sets 20

Inner abductors 100x20x3

Outer abductors 100x20x3

Calves 185 on a block with Smith machine 20x6

 

[OTG85]

Today was 10/27

Pullups BW 5 sets of 10 wide grip pull ups
Lat pulldowns 140x15 170x12 190x10
DB Row- 50 each arm,12. 75x12x3

Barbell Bench press
135x15 225x15 275x10 315x6
Incline DB flys 40x12x3
Pushups 25x 4 30 second break

Shoulder press db 65x15x3
Reverse pec deck 115x12x3


Preacher curl 5 sets 95x12
Tricep extension 3 sets 20

Upper body is feeling great as always

 

[samgraves82]

Today was 10/27

Pullups BW 5 sets of 10 wide grip pull ups
Lat pulldowns 140x15 170x12 190x10
DB Row- 50 each arm,12. 75x12x3

Barbell Bench press
135x15 225x15 275x10 315x6
Incline DB flys 40x12x3
Pushups 25x 4 30 second break

Shoulder press db 65x15x3
Reverse pec deck 115x12x3


Preacher curl 5 sets 95x12
Tricep extension 3 sets 20

Upper body is feeling great as always

Brutal day tight there