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Starting a log for getting in shape!

Time for triceps. My spotter is here!

Close Grip BB Bench 80 lbs x16, x14, x14 That went extraordinarily well. I'm guessing it's because I didn't wear out the supporting muscle groups with standard bb bench.

Skull Crushers 30 lbs x15, x13, x13 added weight to the last set and still came out ahead by one rep!

Bench Dips 25 lb plate x30, x26 two more reps!

I feel better now that I made that workout up!
 
Time for shoulders. I'm gonna do some BB work to change things up, but if it hurts my shoulder, I'll switch back. I'm also fighting a migraine, so I'm not sure how today will go.

BB Military Press 70 lbs x15, x13, x11 That was a bad idea. My joints are singing! Back to DBs next week.

Lateral DB Raises 60 lbs (2x 30 lbs) x15, x14, x14 two more total
Reverse Flies 60 lbs (2x 30) x16, x15, x15 Just lucky to finish that one. My head hurts so bad I think I might throw up.

I doubt I'll do legs today; the migraine is just too bad. Maybe I can make it up tomorrow.
 
Good lifts nice solid consistent routine. Will you be posting pictures anytime soon?
 
Can't say there's much to show since my last set in the Osta log, but I could snap a few this weekend. Thanked for the props!
 
Time for legs. No spotter today, so I'll do dumbbell squats; I don't much care for them, but they're better than nothing


DB Squats 100 lbs, x15, x14, x12

Stiff Legged Dead Lifts 195 lbs x16, x15, x14 More weight same reps
Standing Calf Raises 170 lbs
x18, x18, x15 one more rep and 10 more lbs!

Not a bad workout at all. I'm pleased.
 
I'm back baby!

Deadlifts 200 lbs x13, x8, Way weaker this week. Gonna bring the weight down a little.
@180 x9 Kicked my ass. Dunno if this is the Osta leaving my system or just a bad day

Shrugs 180 lbs x20, x18 lower weight, same reps :(

Pull ups x15, x12 Same

One Arm Dumbell Rows 45 lbs x16 each side, x15 each side, x15 Same, but my forearms are on fire. less weight next week I think.

Well after 4 weeks of getting stronger, getting weaker again kinda sucks, but I'll get over it. Be back for biceps in a little while.
 
Bicep time:

Chin ups x16, x13 same

ez curls 50 lbs x15, x15, x12 down 1 rep overall

DB curls 50 lbs (2x 25) x13,
@ 40 lbs x13, x13 Much lower, sigh.

Hammer curls 40 lbs (2x 20) x16, x16 same

Similar drop in strength
 
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Time for chest. Gonna stick with dumbbells for a while. I expect continued strength loss, now that the Osta has run its course. Not a problem, since that's kinda where I was before the cycle. Just have to deal with that with a diet geared toward fat loss.

Pushups x45 (+3 on knees)

Dumbell Bench Press 80 lbs x16
@90 x14, x13, x11 Very nice. I love the opening days of a new exercise. Always improves as your body adjusts to it.


Incline bench 80 lbs x15, x13 Nice.

DB Flies80 lbs (2x 40) x15, x14 Same

Incline DB Flies 80 lbs (2x 40) x11 down one
@ 70 lbs x14

Not bad. Some loss, some gain. The gains are definitely due to adjusting to a new exercise, but gains always feel good, no matter where they come from.
:clapping:

I'll come back and do triceps in a bit.
 
Houston, Triceps are a go!

Close
Grip BB Bench 85 lbs x15, 5 more lbs, one less rep. I call it a wash
@80 lbs x14, x13 lost one rep

Skull Crushers 30 lbs x15, x13, x13 No loss!

Bench Dips 25 lb plate x30, x27 one more rep!

That went very well overall. I'm pleased.
 
Squats 140 lbs, x14 brought down the weight.
@130 lbs x13
@120 lbs x12 less weight on each set, but it was expected.
Stiff Legged Dead Lifts 180 lbs x16, x15, x14 another weight reduction
Could not keep my balance on calf raises. I need a better system!

Ok I improvised a seated version with the barbell (and a thick towel) on the top of my thighs near the knee:
160 lbs x23, x21, x18

I'll be back for shoulders.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones

DB Military Press 80 lbs (2x 40) x14, x12 lost a few reps there

@70 lbs x11, x10 and lost more there, but I definitely exhausted my front delts!
Lateral DB Raises 60 lbs (2x 30 lbs) x15, x13, x13 down two
Reverse Flies 60 lbs (2x 30) x15, x14, x14 down one on each set

Not really too bad. I think it'll level back off after a few weeks
 
Doing back and bis today. I was sick yesterday, so postponed this workout.

Deadlifts 180 lbs x13, x10, x10 this will be the new baseline

Shrugs 180 lbs x20, x17 Down one

Pull ups x15, x12 Same

One Arm Dumbell Rows 40 lbs x16 each side, x15 each side, x14 less weight, one less rep. Probably a good place to establish the new baseline for these as well.

I'll be back for biceps in a bit
 
Biceps time!

Chin ups x16, x12 down one

ez curls 50 lbs x15, x14, x12 down 1 rep overall

DB curls 40 lbs (2x 20) x14, x14, x13 A few more reps, but less weight on the first set, kinda a wash

Hammer curls 40 lbs (2x 20) x16, x16 same

Not terrible, some slow decline, but not out of the norm
 
Finally got around to some pics. I like the way my arms looked today.

2z6bifo.jpg


2upcrbk.jpg


95ydcl.jpg


There ya go.
 
haha.............. took a few weeks off before my big cut................. heading to Europe in two months so gettin it goin hard now. ;)


Nice. where in europe. I've always wanted to go, but its definitely not in the budget. ;P
 
Time for Chest.

Pushups x44 (+3 on knees)

Dumbell Bench Press 90 (2x 45 lbs) x16, x14, x13, x11 added weight to the first set and got the same numbers. Nice.

DB Flies80 lbs (2x 40) x15, x13 Down one

Incline bench 80 lbs x12, x10 Forgot to do these after standard bench, so I inserted them here, but I'm much more exhausted than normal from the flies, so the numbers are way down.

Incline DB Flies 70 lbs (2x 35) x14, x14

That didn't go too bad, except with the flub on incline press. I'm finding that dumbbell presses just put too much pressure on my bad shoulder. I'm gonna switch back to barbells next week and save dumbbell presses for the odd workout when I don't have a real spotter.
 
Triceps

Close
Grip BB Bench 85 lbs x15,
@80 lbs x14, x13 Same as last week

Skull Crushers 30 lbs x15, x13, x13 No loss!

Bench Dips 25 lb plate x30, x27 same
 
I've been on restricted calories for over a year now and its really starting to take its toll on both my body and my mind. I'm not quite where I want to be fat loss-wise, but my body has adapted to lower calories and it's getting harder and harder to stay on point. I've decided to do a short bulking cycle of about 4 weeks. Just enough to shock my body into a different routine and provide some sanity. I'll keep it as clean as I can and still stay sane. I've been adding calories each day for the past few days. I plan to go up to about 500 kcals above maintenance and see how that works for me. Should be there by Sunday/Monday. After 4 weeks, I'll go back to cutting and hopefully reach my goal!

Shoulder time

DB Military Press 80 lbs (2x 40) x15, x13 got some reps back
@70 lbs x12, x10 better this week. It's amazing what a little food in your belly can do. ;P
Lateral DB Raises 60 lbs (2x 30 lbs) x16, x14, x14 one more rep each set!
Reverse Flies 60 lbs (2x 30) x16, x15, x14 two more

A good workout! I'll be back for legs later.
 
Leg time!

Squats 145 lbs, x14 5 more lbs, same reps
@135 lbs x13 again 5 more lbs, same reps
@125 lbs x12 same deal as above!
Stiff Legged Dead Lifts 185 lbs x16, x15, x14 again, 5 more lbs same reps!
Seated Calf raises 170 lbs x23, x21, x18 10 more lbs, same reps. The pool noodle I put around the bar helped alot!

This is much more satisfying! ;P
 
I've been on restricted calories for over a year now and its really starting to take its toll on both my body and my mind. I'm not quite where I want to be fat loss-wise, but my body has adapted to lower calories and it's getting harder and harder to stay on point. I've decided to do a short bulking cycle of about 4 weeks. Just enough to shock my body into a different routine and provide some sanity. I'll keep it as clean as I can and still stay sane. I've been adding calories each day for the past few days. I plan to go up to about 500 kcals above maintenance and see how that works for me. Should be there by Sunday/Monday. After 4 weeks, I'll go back to cutting and hopefully reach my goal!

Shoulder time

DB Military Press 80 lbs (2x 40) x15, x13 got some reps back
@70 lbs x12, x10 better this week. It's amazing what a little food in your belly can do. ;P
Lateral DB Raises 60 lbs (2x 30 lbs) x16, x14, x14 one more rep each set!
Reverse Flies 60 lbs (2x 30) x16, x15, x14 two more

A good workout! I'll be back for legs later.
So you do know a bit about cutting!!! LOL................. You're doing awesome, by the way! Enjoy your bulking, you deserve it!
 
Keep up the hard work you look good in those pictures.
 
Deadlifts 185 lbs x13, x11, x10 5 more lbs, one more rep!

Shrugs 185 lbs x20, x17 More weight, same reps

Pull ups x15, x12 Same

gonna try barbell rows for awhile again. I need a change.
Bent BB rows 70 lbs x14, x12, x12 It'll take a while to remember how to keep the focus on my back, but I think it will come in time.

I'll be back for biceps in a bit.
 
Biceps in da house!

Chin ups x16, x13 up one

ez curls 50 lbs x15, x15, x13 up two reps

DB curls 40 lbs (2x 20) x15, x15, x13 four more reps overall, time to bring the weight back up on the first set

Hammer curls 40 lbs (2x 20) x16, x16 same

A good workout. Food is nice. ;P
 
Time for chest. Slept wrong on my neck and I have a splitting headache. I think I can work through it though.
Pushups x45 (+3 on knees) ow. that hurt my head. lol

BB Bench Press 100 x15, x12,
@ 90 lbs x11,
@ 80 lbs x12 Going through the process of getting used to these again, but I can already tell they focus on my pecs much better for me.


Incline bench 80 lbs x13, x12

DB Flies80 lbs (2x 40) x15, x14 up one

Incline DB Flies 70 lbs (2x 35) x15, x15 up two!

So, hard to quantify that workout, since it's been a while between bb bench press, but I am pleased with how my pecs feel, exhausted and pumped. My shoulders aren't as wrecked as they got doing dumbbells (just not a good match for me). On the other hand, my triceps are very exhausted and I imagine my numbers on triceps won't be as good. We'll see in a little bit.
 
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