I know the doc immediately told me i don’t have to worry about it, he knows my background with bodybuilding.Originally Posted by emperorcaliano
I know the doc immediately told me i don’t have to worry about it, he knows my background with bodybuilding.
Arms/Calves 23.08.22
S.A. Cable curls
30kg x 15
30kg x 13
30kg x 12
S.A. Machine Preacher curls
45kg x 15
45kg x 12
45kg x 11
Seated db hammer curls
18kg x 13
18kg x 12
18kg x 12
Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12
Dips machine
160kg x 12
160kg x 10
160kg x 8
S.A. Nautilus triceps extensions
35kg x 15
25kg x 15
25kg x 13
Standing calf raises
80kg x 13
80kg x 10
65kg x 13
Seated calf raises
60kg x 10
40kg x 15
Pull 1 26.08.22
HS high row
70kg x 10
60kg x 15
60kg x 12 RP + 5 reps
Chest supported t-bar row
55kg x 10
45kg x 15
Barbell rows
140kg x 10
125kg x 12
Neutral grip pulldowns
95kg x 12
80kg x 15
80kg x 12
Nautilus pullover machine
80kg x 14
80kg x 13
80kg x 12
Single arm life fitness underhand row
63,5kg x 12
56,5kg x 15
Reverse pec deck
96kg x 14
91kg x 14
91kg x 12 RP + 5 reps
Barbell shrugs
180kg x 10
160kg x 15
Life fitness machine crunches
60kg x 20
60kg x 20
60kg x 20
Workouts are going great, did a little mini cut for a few weeks because next week i’m on holiday and want to enjoy some good foods. When i’m back from vacation i’ll be making plans for a lean bulk to pack on new muscle.
Legday today
Seated leg curls
119kg x 13
119kg x 12
Smith machine squats
185kg x 9
165kg x 13
HS horizontal leg press
200kg x 12
200kg x 10
150kg x 15 RP x 8
Leg extensions
112kg x 10
112kg x 10
112kg x 9
Walking lunges into BW squats
60 steps bw lunges > 20 reps BW squats
58 steps bw lunges > 20 reps BW squats
GHR
BW x 15
BW x 13
SL iso-lateral lying leg curl
20kg x 12 RP x 8
Adductor machine
173kg x 20
173kg x 16
Very good pump in the legs, i’ll be walking funny the next few days. Thank god tomorrow is rest day.
Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!
Current stats:
105kg, 7-8% bodyfat
Current cycle:
450mg test e/week
300mg deca/week
400mg mast e/week
3 iu HGH/day
Calories:
Training days 4320
Non training days 3800
As soon as i hit a plateau i’ll titrate the calories upwards, same goes with the peds. I won’t run into insane high doses from the start as i’m planning to blast for a couple months.
Legs 17.10.22
Seated leg curl
129kg x 12
129kg x 10 dropset 112kg x 10 followed by 10 partial reps
Hack squats
160kg x 12
165kg x 11
Horizontal HS leg press cluster set
200kg x 10 (20 sec rest) 200kg x 7 (20 sec rest) 200kg x 5
Leg extensions
119kg x 11
119kg x 10
119kg x 9
RDL
190kg x 10
160kg x 15
Walking db lunges
40kg x 24 steps
40kg x 24 steps
Adductor machine
183kg x 29
183kg x 23
Standing calf raises
90kg x 10 + 10 partials + 10 sec hold in the stretch
90kg x 10 + 10 partials + 10 sec hold in the stretch
Progress on all lifts! More reps or more weight and better execution.
Good brother, keep it steady. Increasing slowly but surely if you’re gonna run it for long
In the past i was to fast with increasing kcals / peds. 3 months deep and you’re burned out, bodyfat got to high to keep pushing. I won’t make that mistake again. Workout progress and small steady increases in bodyweight is what i’m looking for.
Very solid chest & shoulder workout yesterday! Feeling the doms in the upper chest already lol.
Slight incline db press
50kg x 12
55kg x 10
Pin loaded Incline MTS press
130kg x 8
140kg x 8
Nautilus pec deck
80kg x 14
80kg x 12
80kg x 11
Life fitness chest fly
91kg x 13
91kg x 12
91kg x 11
Reverse pec deck
77kg x 20
77kg x 20
77kg x 20 (last set 4-5 partials to get to 20)
Incline db side lateral raise
10kg x 15
10kg x 15
10kg x 15
HS pin loaded shoulder press
150kg x 10
150kg x 8
150kg x 8
Ab crunch machine
67kg x 20 x 4 sets
We’re still going strong right here!
Workouts have been very good lately, made PR’s on almost all lifts.
Bodyweight is at 110kg / 242 lbs right now, still a lot more room to push as my bodyfat is still pretty low.
Macros are currently:
Training days
4520 kcals
300 P
650 C
80 F
Rest days
3900 kcals
300 P
450 C
100 F
5 training days and 2 off days a week.
Upcoming week will be the last week of the workout split, i’ll then take a full deload week and make a new workout split to work at my weakpoints some more.
The new split will be:
Legs A
Chest, biceps, calves A
Rest
Back, abs A
Shoulders, triceps, calves A
Legs B
Rest
Chest, biceps, calves B
Back, abs B
Rest
Shoulders, triceps, calves B
Repeat
Still on the same cycle but the dosage slowly titrated upwards:
600mg test e / week
400mg deca / week
400mg mast e / week
3 iu HGH daily
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