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~Iron filings~Heavyiron training

suprfast said:
Your weight was all over the place these last few days.
Click to expand...
Yeah, I do carb loads once per week. Its a massive amount of food all day long. I'm doing a carb load today. Should be interesting to see what I gain by morning.

I also do a cheat meal in the middle of the week. That will spike my weight for a couple of days. Basically this keeps my metabolism rolling along. One of the biggest mistake guys make is not eating enough at specific times when dieting. They just go down a low cal road that leads to lots of disappointment.
 
11-14-2011

224.8 lbs

Leg training

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
110lbs x 20 reps
170lbs x 15 reps

Hack Squats

135lbs x 10 reps
225lbs x 10 reps
225lbs x 10

Leg Curls

90lbs x 15 reps
110lbs x 10 reps
130lbs x 10 reps
150lbs x 10 reps

Standing Calf Raise

210lbs x 15 reps
225lbs x 15 reps
255lbs x 15 reps
300lbs x 15 reps
 
11-15-2011

222 lbs this am

Shoulders

Seated DB military Press

60lb DB each hand x 10 reps
70lb DB each hand x 10 reps
80lb DB each hand x 10 reps
100lb DB each hand x 10 reps

Lateral DB Raise

30lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 12 reps
50lb DB each hand x 10 reps

Front DB Raises

25lb DB each hand x 8 reps
30lb DB each hand x 8 reps
40lb DB each hand x 8 reps
40lb DB each hand x 8 reps

Rear Delts on Fly Cable Machine

100 x 15 reps
130 x 15 reps
160 x 15 reps
190 x 15 reps

Cardio

30 min interval elliptical cardio PM
 
11-16-11

Arm training

220lbs this AM. Still cutting fat. Cheat meal is tonight at meal #5. Going to eat pasta tonight and drink a few beers.

Standing EZ Curls

12x70
10x95
10x110
12x110lbs

Preacher Curl Machine (plate loaded)

20 reps x 90lbs
10 reps x 90lbs~rest pause

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand
8x60
8x70
8x80

Rope Triceps Pushdowns

15x100lbs
15x120
12x130
10x140

Overhead Rope Extensions

12x100lbs
12x110
12x120
15x140

Wide Grip Reverse Extensions

12x100lbs
12x120lbs
12x130lbs
12x140lbs

Ab Crunches

75 reps bodyweight
20 reps 30lbs
20 reps 30lbs
20 reps 30lbs

Cardio

30 minutes on elliptical
 
Glad to see you're still pressing, will be interesting to see how shredded you get.


How are you running the HGH? You like Z's blue tops?
 
Hench said:
Glad to see you're still pressing, will be interesting to see how shredded you get.


How are you running the HGH? You like Z's blue tops?
Click to expand...
Thanks,

I figured since I'm so close I may as well keep going. I want to get sub 10%. This will be the first time in my adult life that low so pretty challenging but fun.

I started the GH about 10 days ago or so at 3.3iu daily. I wanted to start low and then work my way up. I had all the normal reactions to the first doses. Vivid dreams and slight swelling in my hands so it seems good so far. I'm thinking of upping the dose very soon. My next step will be 5iu daily.
 
heavyiron said:
Thanks,

I figured since I'm so close I may as well keep going. I want to get sub 10%. This will be the first time in my adult life that low so pretty challenging but fun.

I started the GH about 10 days ago or so at 3.3iu daily. I wanted to start low and then work my way up. I had all the normal reactions to the first doses. Vivid dreams and slight swelling in my hands so it seems good so far. I'm thinking of upping the dose very soon. My next step will be 5iu daily.
Click to expand...

At that dose you can expect more water retention. I blow up like a balloon at that dose. Good luck Bro.
 
11-18-2011

Back

220.6lbs this AM

Seated cable rows (strict)

150 x 12 reps
190 x 12 reps
220 x 8 reps
290 x 8 reps

Overhead wide grip behind the neck cable pull downs

150 x 10 reps
190 x 8 slow reps with squeeze at the end
200 x 8 reps
200 x 8 reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 15 reps

Seated Hammer Strength Shrugs

2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates each side x 15 reps

Cardio

30 min interval elliptical cardio post training~level 15
 
And the boss is back at it! :shooter:
Heavy is going for the "Munzer" look...shredded year round.
 
Last edited:
11-19-2011

218lbs this am~new low this prep

Rotator Cuff Exercises

Barbell Incline Bench Presses

135lbs x 15 reps
225lbs x 10 reps~slow
275lbs x 8 reps
275lbs x 6 reps
225lbs x 10 reps

Hammer Strength Incline Press

225lbs x 10
275lbs x 8
315lbs x 7
225lbs x 20reps

Pec Fly Machine

160lbs x 15 reps~very strong flex at the contraction, chest high
190lbs x 12 reps
250lbs x 10 reps
265lbs x 11 reps~15lbs more than last session

Hammer Strength Decline Press

Don't usually do these but I had a good pump and wanted to add something new.

135lbs x 20 reps
225lbs x 15 reps
275lbs x 12 reps
315lbs x 7 reps

Abs

Body weight x 80 reps
20lbs x 25 reps
20lbs x 20
30lbs x 20

Cardio

30 minutes cardio post training

Heavy carb load today.
 
Weight shot up to 226.6lbs Sunday after the carb load on Saturday.

Did some interval cardio yesterday for 45 minutes.

Current Cycle

Started the below cycle Friday. Before that I was on 200mg Cyp per week and 3.3iu GH daily. Probably run this ten days to boost levels then do something else.

250mg Test blend ED
100mg EP Mast Prop ED
5iu Uncle Z HGH ED
1mg Adex ED
 
11-21-2011

224.6 lbs

Leg training

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
110lbs x 20 reps
190lbs x 15 reps~20lbs more than last session

Hack Squats

135lbs x 10 reps
225lbs x 10 reps
225lbs x 10

Leg Curls

90lbs x 15 reps
110lbs x 12 reps
130lbs x 10 reps
170lbs x 10 reps~20lbs more than last session

Standing Calf Raise

210lbs x 20 reps
225lbs x 15 reps
255lbs x 15 reps
300lbs x 18 reps~3 reps more than last session
 
11-23-11

Arm training

220.6 lbs

Standing EZ Curls

12x70
10x95
10x110
15x110lbs

Preacher Curl Machine (plate loaded)

30 reps x 90lbs

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand
8x60
8x70
8x80

Rope Triceps Pushdowns

15x100lbs
15x120
12x130
10x140

Overhead Rope Extensions

15x100lbs
12x110
12x120
20x140

Straight Bar Reverse Extensions

10x60lbs
15x60lbs
12x70lbs
15x70lbs

Ab Crunches

100 reps bodyweight
20 reps 30lbs
25 reps 30lbs
25 reps 30lbs

Cardio

30 minutes on elliptical
 
Hey on ur crunches I notice I am doing alot more reps could I be over training my abs. 300 plus reps no weight added?
 
11-25-2011

Back

228.2lbs this AM after yesterdays load

Seated cable rows (strict)

150 x 15 reps~last 5 reps with big controlled stretch forward.
190 x 12 reps
220 x 8 reps
290 x 8 reps

Overhead wide grip behind the neck cable pull downs

150 x 10 reps~big stretch
190 x 8 slow reps with squeeze at the end
200 x 8 reps
200 x 8 reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 18 reps~3 reps more than last session

Seated Hammer Strength Shrugs

2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 15 reps~extra plate more each side than last session.

Rear Delts

100lbs x 15 reps
130lbs x 15 reps
160lbs x 15 reps
190lbs x 15 reps

Cardio

30 min interval elliptical cardio post training
 
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