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FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 2x15 410kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100kg
smith squat 2x10 160-180kg drop
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 40kg
standing hamstring 3x12 45kg
Lying ham 3x20 50kg
Stiff bb 3x15 140kg
Abductor 3x12 73kg
Adductor 3x12 73kg
calves seated 3x15 110kg
1 hour morning cardio
SATURDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
smith front 3x10 80-1x100kg
plate press 2x8 80-120kg
cable rear delt cable 3x12-10 23-32-32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x12 20kg
rear delt machine 3x12 52kg
side raise db 3x10 16kg
upright row bar 3x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x8 100-120-120
machine press 3x10 86kg
machine high press 3x10 66kg
Middle middle 3x12 18kg
Flat fly 3x15 20kg
1 hour morning cardio
Update
did 70 min cardio then fasted until 2pm looking in the mirror depleted beyond belief so I’ve now decided a high carb day not junk purely low fat mod protein high carbs will hit over 1000gram using insulin. My hunger is very low but I’m noticing hands feet are freezing yesterday felt it again no hunger but I’m needing too force it so I don’t get stuck in a hole and regress too much and not be able too train hard
MONDAY
BACK TRAPS TRICEP
pulldown plated 3x10 210-240kg drop 200 13
Plated row 2x10-8 200-220kg
seated row 3x12 95kg
superset rope 3x12 20kg
pulldown front 3x8 85kg
behind 3x12 75kg
1 arm seated row 3x12-10 40-55-55kg
Pullover cable 3x12 32-2x45
Hypers 3x20 20kg
rack pull rest pause 2x10 180-220kg next time
TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 130kg
db shrug 50kg 3x12 50kg
TRICEP
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x10 27kg
1 arm rope reverse 3x10 18-27-27kg
1 arm pushdown 3x10 23kg
1 arm behind cable 4x10 32kg
1 arm skull db 3x8 18kg
1 hour morning cardio
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
High incline plate 3x8 120kg drops
plate press 3x10 120-160-160kg
machine press lower 3x12 86kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg
rear delt bent over db 3x12 32-40-50kg
side raise db 3x10 22kg
front rope 3x12 17.5kg
Db side chest on seat 3x12-10 18-22-22kg
decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg
1 hour morning cardio
Loving the mast p think it’s bringing a different look and way more energy no strength loss and feel stronger on lifts tren a mast p deca test cyp fav combo
THURSDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-8 73-86-100-113
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32-x136kg
still leg bb 3x12 140-180-180kg
Abductor 3x10-12 100kg
adductor 3x10 100kg
Calves seated 3x12 120kg
1 leg 3x20 30kg
Abs quad curls not counted
1 hour morning cardio
Took rest yesterday had zero energy even struggled too cook ate 1900 back at it today
FRIDAY
SHOULDER CHEST
smith behind 3x8 80-100-120kg 4 drops
smith front 3x10-8 80-100-120kg
plate press 2x15 80kg
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 42kg
superset 20kg
rear delt machine 3x12 52kg
side raise db seated 3x10 10kg
upright row bar 3x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x8 120kg
machine press 3x10 86kg
machine high press 3x12 66-73-
Middle middle 3x12 18kg
Flat fly 3x15 20kg
1 hour morning cardio
1 hour morning cardio
Had too rest feeling extreme lethargic weigh in tomorrow do not want too go under 250s if possible yet last weigh in 257lbs slightly more carb today then see tomorrow face is pretty sunk in just still the stubborn areas but skin is thinning the mast p tren definitely helping here with the skin just unbelievable will get photos soon but right now flat
Down 11 pounds since Mondays weigh in massive drop in weight been in a fasted state and will begin cooking now and get meals in
Cardio will be the same we might just push more high days now.
MONDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 2x20 300kg
Squat superset 10-8 120-160kg
wide stance leg press 3x15 250kg
1 leg press 2x15 100kg
2 leg curl 3x20 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg
standing hamstring 3x12 45kg
Lying ham 3x20 50-64-64kg
Stiff db 3x15 50kg
Abductor 3x10 100kg
Adductor 3x10 73-2x-100kg
calves seated 3x12 110kg
1 leg 3x15 50kg
1 hour morning cardio was brutal today down another 1 pound 5 pounds too get off then see from here
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 5 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
pullover 3x12 26kg
rear delt bent over cable 3x12 27kg
rear delt db chest on seat 3x10 20kg
side raise db 3x10 20kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg
1 hour morning cardio
Little weaker but overall good session feeling good
WEDNESDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 27kg
reverse 3x8 27kg
skull cable 3x10 23kg
skull db behind 3x10 30kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg
BICEP
curl easy bar 3x-15 30kg
Incline db 3x8 18kg
preacher 3x10 25kg
hammer 3x10 30kg
FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
1 hour morning cardio
THURSDAY
BACK TRAPS
seated row 3x10 105kg
superset rope 3x10 22kg
pulldown front 2x10 65kg
behind 3x12 65kg
1 arm seated row 3x10 50kg
db row 2x10 50kg
bb row 2x10-8 160-180kg
row middle chest 3x12 50kg
Hypers 3x20 20kg
rack pull rest pause 1x8 210kg drops
TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg
1 hour morning cardio
Legs are burning so might take few days of cardio let my legs recover
FRIDAY
hamstring abductor adductor calves
standing hamstring curl 4x12 25-32-39-39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50kg
1 leg 2x12 32kg
High leg press 3x15 100kg 10 sec rest
still leg db 2x15 50kg
Hip thrust 3x10 140kg
Abductor 3x10-12 100kg
adductor 3x10 100kg
Calves seated 3x12 120kg
1 leg 3x20 30kg
1 hour morning cardio
Went too a different gym today such a good one flex unit didn’t count my training but did shoulder chest bicep tricep great session. No cardio Today down 5 pounds since Monday I think another 10 day push with diet then can start filling out upping the food and get photos ready can’t wait
1 hour morning cardio
Rest day carbs go low today next 7 days will be pushing very hard
MONDAY
BACK TRAPS TRICEP
db row 3x12 50kg
seated row middle 3x10 75kg
pulldown front 3x8 73kg
behind 3x10 73kg
seated row lower 3x10 95kg
1 arm seated row 2x10 55kg
Plated row 3x10 80-1x110kg
Hypers 3x20 20kg
rack pull working up
TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg
TRICEP
rope pushdown 3x12 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10-8 27kg
1 arm behind cable 4x10 23kg
1 arm db 3x15 12kg
1 hour morning cardio
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 4 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
rear delt bent over cable 3x12 27kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg
decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg
1 hour morning cardio
Starting too feel it today but pushing through hard
Wednesday
hamstring abductor adductor calves
standing hamstring curl 4x12 39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50-73-2x91kg 8
1 leg 3x12 32-36-41kg
High leg press 3x15 150kg
still leg bb 2x8 180kg
Hip thrust 3x12 160kg
Abductor 3x10 100kg
adductor 3x10 100kg
Calves seated 3x12 100kg
1 leg 3x20 50kg
Abs forearms
1 hour morning cardio
Day 2 zero carbs going too try push 7 days take advantage off it get skin as thin as possible pushing hard
Little update with 2 days no carbs weight since Saturday has dropped 11 pounds I would say I have about 10 pounds left but today I’m resting as I don’t want to over burn and not got long left of pushing then can up carbs and fill out nicely
Going too change cycle now
1g test
800mg mast p
600mg tren a
Letro 2.5mg 3x per week
Edit had a high carb day as I want too get 2 of the next sessions in hard and don’t want to be so depleted unsure calories but pushed it won’t set me back especially with 11lbs loss
FRIDAY
SHOULDER CHEST
plate press 3x15-8 80-120-120kg
smith behind 3x12 60-80-80kg
superset rear cable 27kg 15 reps
smith front 2x12 80kg drop
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 30kg
rear delt machine 3x12 52kg
side raise db seated 3x15 14-20kg
upright row bar 2x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x10-8 120kg
machine press 3x10 66kg
machine high press 3x8 66kg
middle fly 3x12 18kg
Flat fly 3x10 20kg
40 minutes morning cardio
SATURDAY
QUAD ABDUCTOR ADDUCTOR
squat safety bar 3x10 100-140-180kg 6
Leg press 2x20 250kg
wide stance leg press 2x15 250kg
1 leg press 2x20 50kg
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg
standing hamstring 3x15 25kg
Lying ham 3x20 64kg
Stiff db 2x15 50kg drop
Glute bridge machine 3x15 80kg
Abductor 3x10 100kg
Adductor 3x10 100kg
calves seated 3x12 110kg
1 hour morning cardio
That workout was tough had too lower volume and first time in years safety bar felt bit off
1 hour morning cardio
will check tomorrow and see what changes need made with the cardio is weight dropping quick
MONDAY
BACK TRAPS TRICEP
db row 3x15-10 50-2x64kg
seated row middle 3x12 75-2x85
seated row low 3x10 100kg
pulldown front 3x10 65kg
behind 3x10 65kg
plated row 3x10 80kg
hypers 3x20 20kg
1 arm high row 3x12 41-51kg
140kg deadlift
TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg
TRICEP
rope pushdown seated 3x12 36-41-50kg
arm pushdown 1 arm 3x10 18kg
rope cable behind 3x10 32kg
50 min morning cardio
TUESDAY
CHEST DELTS BICEP
decline bb 3x10 140kg smith 2x120 drop
High incline plate 3x12 80kg
plate press 3x12 120kg
machine press lower 3x10 73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
rear delt bent over db 3x12 24kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14-16-20kg
db side shoulder on seat 3x12 14kg
front rope 3x12 27kg
standing db curl 3x10 18kg
concentration db curl 2x10 16kg low rest
bicep curl on seat 3x10 16kg
hammer curl db 3x12 20kg
45 min cardio
Dropping cardio back as 1 hour is not needed now not much left too pull off and training sessions feeling tougher but still pushing hard
Wednesday
hamstring abductor adductor calves
standing hamstring curl 3x8 39kg
seated hamstring curl 3x12 73kg
lying hamstring curl 3x12 64kg
1 leg 3x10 32kg
High leg press 3x15 150kg
still leg db 2x12 50kg
Hip thrust 3x12 140kg
Abductor 3x10 100kg
adductor 3x10 79-86-100kg
Calves seated 3x12 100kg
Stairs 25 min cardio
very tired now but this is where it hits hard
1 hour morning cardio
been fasting too and will continue then eat later on for some reason feel more energy today but no training as I don’t want too fatigue myself yet tomorrow delts chest again
I’m also doing abs and glutes every session now too bring these in the best I can
just waiting for mts stuff then
too push mast tren up
The best I’ve looked mast p is unbelievable completely different look since doing higher skin more dry getting thinner so happy too be able too do this and will make everyone and the mts family proud
FRIDAY
SHOULDER CHEST
plate press 3x15-12 80kg
Machine press 3x12 50kg
rear cable 27kg 15 reps
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated sides 3x10-8 20kg
side raise db seated 3x15 14-20kg
upright row bar 2x10 45kg
front raise db 3x10 20kg
Chest
high incline press 3x12 80kg
machine press 3x12 53kg
machine high press 3x12 53kg
Flat fly 3x12 20kg
1 hour morning cardio
Getting tough now really tough death face during cardio lol I’m using yohmbine and t3 too for burning fat and tren mast definitely help suken my face in
https://i.ibb.co/Rh9zVcD/45-D1-A5-C6...FC98-F71-A.jpg
1 hour cardio fasted
carbs today will be 80grams and fasting longer period after cardio drank green tea I get in 3 per day plus 1 coffee help increase metabolism
Thanks too bigdaddy stuff here
https://i.ibb.co/dWzDSnt/68657-B8-F-...CE399923-E.jpg https://i.ibb.co/XDnwPMJ/CB9-F2-C53-...9-F47-AC24.jpg
Another day another 1 hour cardio done and fasting until later on appetite not high but will drink another green tea
Tomorrow carbs will be at 400g see how I look a week on this
MONDAY
Bicep tricep forearm
TRICEP
rope pushdown 4x12 50kg
1 arm rope 4x12 18-23kg
reverse 4x10 23kg
skull cable 4x8 23kg
kick backs 4x12 12-16kg
Pushdown 4x15 73-91kg
BICEP
curl easy bar 4x15 30kg
Incline db 4x10 12kg
concentration curl 4x12 12kg
preacher 3x15 25kg
hammer 3x10 20kg
superset seated hammer 12kg 10
FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
30 min morning cardio
Had 1500 refeed yesterday didn’t do nothing lol but now dont neee too drop so much now
Change of plan basically ready little bit left to go but don’t need too push my weight to low just to flat depleted dry but flat that not even a reefed helps
so now letting the tren mast harden me up while I increase food very depleted metabolism is on fire
So now
Food
300g pro < due to cost can’t afford more
550-600g carbs
25-30g fats < ideally less fat only fish oil trace from food
no sugars rice only
potassium chloride iodine salt sea pink salt
spices on food some soy sauce for extra sodium if needed
water 6-8litres per day
cardio will be 45 mins fasted daily
I should now rebound hard fill out glycogen stores whilst staying dry and full thanks too test tren mast combo
Let’s see in 3 weeks time
I’m checking daily now and weighing every few days too keep my eye on this
Today just eating up on this new plan ready too go tomorrow did my fasted cardio 💪
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x10 300kg drops different stances
wide stance leg press 3x15 150kg
1 leg press 3x20 50kg
smith squat 2x10 140kg
2 leg curl 1x30 reps
1 leg 3x15 25kg
lunges 2 sets 40kg
standing hamstring 3x15 25kg
seated ham 3x12 32-2x45kg
Stiff db 3x20 30kg
Glute bridge machine 3x15-12 120-2x140kg
Abductor 3x15 73kg
Adductor 4x10 73kg
calves seated lean foward 4x15 60g drops
1 hour morning cardio
Was a brutal workou weight felt heavy legs shaking
Fat is actually crying just by reading that cycle tho hahaQuote:
Originally Posted by DarrenW29
Best for getting grainy hard lol it’s coming unbelievable best comboQuote:
Originally Posted by emperorcaliano
THURSDAY
CHEST DELTS BICEP
decline bb 3x10 100-120-140kg 4 drops
flat press 3x10-8 80-100-120kg
fly cable seated 3x12 18kg
fly lower cable 3x12 14kg
machine press lower 4x10 52kg
machine high 4x12 52kg
warm up side rest superset rear bent over
rear delt bent over db 4x15 16-18k
rear delt db chest 4x12 14kg
side raise db seated 4x10 16kg
db side shoulder on seat 3x12 14kg
front cable one arm 3x12 5kg
rear delt machine 3x12 53kg
plated shoulder press 3x12-10 50-70-70kg
standing db easy curl 3x12 30kg
concentration db curl 3x12 18-20-20kg
preacher curl 3x10 30kg
hammer curl db 3x15 20kg
1 hour morning cardio
This was a tough session felt gassed but kept going but too say it was easy would be a lie huge fatigue after 3 chest exercises but I love this and push myself
Today will be no gym did my morning cardio fasted 1 hour tomorrow will be back trap triceps and also abs glutes each workout I might need too adjust training plan slightly but will asses that during the week
Keep it up buddy, you gonna kill the competition!
Thanks bud appreciatedQuote:
Originally Posted by Rick123