Serious Goals+Serious Effort = Serious Results

Chest and Delts

Had a bad head cold all weekend so on the mend from that but I gave it everything I had:

Rotator cuff warm-up

Incline Dumbbell Press 4x12
100's,110's,120's,115's

Incline dumbbell chest fly 4x15
35's x 4 sets

Decline Bench 5x5
225,315,315,315,275

Pushups
3 sets to failure

Delts giant set
dumbbell laterals 35's 4x8
superset w
dumbbell front raise 30's 4x8
superset w
reat delt focus face pulls
42.5x 4sets of 8
 
Back Day

Chins WIDE grip 5 sets to failure

Dumbbell rows 5x12
90, 100,110's,120's, 130's but failed at 10 reps

Barbell Rows
135 for 20
185 for 15
205 for 15
22 for 14
275 for 8

5 sets of close grip cable rows (light weight with 3 sec contraction) xmas tree focus
All sets done at 120lbs for 15 reps

Calves
5 minutes of Death
 
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Arms Day!

Warmup
ezbar curl 40,50,60lbs 3 sets of 15
superset w
V-bar push downs 56.5lbs 3 sets of 15

Dumbbell Preacher curl (35,40,40,40)
superset with
rope press downs 80 lbs x 4 sets

Standing Alternating Dumbbell curls (used 30's for all 4 sets of 10)
super set w
Close grip Bench 225 lbs for all 4 sets of 10

Hammer Curls 40's 4x10
superset w
Overhead Tricep Extensions 30's 4x10

Dumbbell spider curls (used 20lb dumbbells for all 4 sets)
super set w
triecp cable extensions 70lbs
4x10
 
Leg Day of Death!

Warm up Giant set 5 sets of this supersetted all of these for one set
Lying leg curls 4x12
Leg Extensions 4x12
Seated Leg Curls 4x12
Abducter machine 4x12
adducter machine 4x12

Plate Loaded Power Squat
5 sets
3 plates per side fo 12
4 plates per side for 10
5 plates per side for 8
6 plates per side for 8
7 plates per side for 9

Leg Presses high and close stance
5 sets x 15,12,10,8,8
2 plates per side, 3, 4,5,6 plates per side

2 sets of leg extentions 12 reps each with 2 sec hold
120lbs for both sets

Stiff Leg deads 5x 12,10,8,8,6 last 2 sets were superset w/ walking lunges (10 steps each)
90,100,110,120,120

Single Leg Leg Press 4x12,10,10,10
130lbs for all 4 sets

Finisher giant set 3 rounds each exersise superset w/ the next
Leg extention 12,10,10
Seated Leg Curls 12,10,10
Glute cable kickback 12,10,10
 
I would drop the deca or the tren. 2 nandrolones is overkill, and less effective together than they are seperately. Something like var or masteron would be a good addition. Also how tall are you? Looking good btw.
 
Last edited:
b52 said:
I would drop the deca or the tren. 2 nandrolones is overkill, and less effective together than they are seperately. Something like var or masteron would be a good addition. Also how tall are you? Looking good btw.
Click to expand...

Thanks for the advice. The Tren is very light in the cycle. and I'm 5'-10 1/2"
 
Chest Day

Incline Barbell Press 5 x10,8,8,6,6
225,250,275,315,365 (only got 3)

Flat Dumbell Flyes 4x 6,4,4,3
50’s,60’s,70’s,80’s

Dumbbell Pullovers 3x12 with 75lbs
superset with
Parallel Bar Dips 3x failure i was failing somewhere around 13-15 reps

Machine Press 3x15,12,10
220,250,250

Pec Deck 3 x12
140lbs x 3 sets
 
My next training session I'll be working back at a different gym that I normally train in so I'm excited to see the kind of equipment they have for me to play with.
 
Back Day!

Chest supported Barbell Row
Focus on driving elbows back as far as possible
175 for 3 sets of 12

Scapulae Stretch High Rows (Used a hammer strength plate loaded High Row for this with a pronated Grip) (My gym doesn't have this style of handle so I was excited to use this)
4x8
1 and 1/4 plate on each side, 2plates, 3 plates, 2 and 1/4 plate

Low Cable Row Full Range Motion 3x10
220,260,280

Rack Deads
4 warm up sets adding 1 plate each time for 5 reps
1 working set at 495 to failure. Failed at 4 reps

Single Arm Pull downs 3x10
70,85,85

Hyper extentions
3x failure

Calves
Standing and seated calve raises superset for 4x8

seated had 3 plates
standing was done at 315lbs
 
Arm Day

"warm up"
Barbell Curl 3x15 (50,60,50lbs)
superset w
straight bar press downs (60,60,60)

Dumbbell Preacher Curls 4x10 (35's x 4 sets)
superset w
Rope Pushdowns 4x10 (80 lbs x 4 sets)

Standing Alternating Dumbbell Curls 4x10 (used 35's)
superset w
Close Grip Bench 4x10 (225,225,245,245)

Hammer Curls 4x10 (35,45,50,50)
superset w
Overhead single arm tricep extensions 4 x10 (40's for all 4 sets)

Dumbbell spider curls 4x10 (used 20's for all 4 sets)
superset w
Floor Skull crushers 4x10 (used 90lb preloaded camber bar)
 
Leg Day

Lying Leg Curls 4x12
80,100,120,140... What I found interesting doing the last set was I was really slamming the weight up like an old tom Platz video I remember seeing.

Leg Pres sets of 8 till I couldn't get 8 any more
Started with 1 plate per side because I wanted to warm up my knees...I've been having some soreness in them.
Top set was 9 plates and I barely was able to get that 8th rep

Front Squat 4x8
135,225,275,315 (did 9 reps on the last set)

Dummbell Lunges lead foot elevated 4x10 each leg
used 60's on all 4 sets

Leg Extensions 3x20 at 120 lbs

Stiff Leg Deads 3x15
110x 3 sets
 
Got my deep tissue work done today. i was pretty sore when I left, but I can tell that lots of knots got worked out and some scar tissue broken up.
 
For those of you following along with me here.... How do you guys "amplify" your rest. I just got done having deep tissue work done over the weekend and I've got some chiropractic work scheduled for tomorrow. These plus making sure I get 8 hrs of sleep and taking in the meal on clockwork are how I do it. How about you guys?
 
Chest day and it was big for me cuz I hit an awesome PR on Incline Dumbbell Press

Machine Press 4x10
170,200,240,280

Incline Dumbbell Press sets of 8 until I barely get 8 then 3 quick light drop sets of 8
90, 100,110,130's, 150's! (PR) yeah baby! last rep was everything I had to get that 8th rep (ive never even been able to get the 150's for more then 2 reps)

Immediately after drop sets hit machine flyes 3x20 at 120lbs

Stretch Pushups 3x failure

Waited a few min and then went into delts...

Rear Delt machine 3 sec squeezes 4x10
120,120,140

Lateral Raises with 2 sec contractions 5x8
35,40,35,40,35

Barbell Front Raise with 2 sec contraction 4x6
all 4 sets I did at 60 lbs
 
Back Day

Had a late session last night so I'm posting it this morning. Going to hit legs in a little while.

Smith Machine rows dead stop. 4x8 and then 3 drop sets with perfect form
225,275,315,315

Superset w
Single Arm cable rows 4 x 8 at 55 lbs

Narrow Grip Lat Pull downs (used mag grip bar) 4x8-10
220,240,260,260

Barbell shrug Deadlifts- Pulled up from floor 1 dead and and 3 shrugs = 1 rep
did 4 sets of 6 so each set was 6 deads and 18 shrugs
did all sets at 225

Plate Loaded Hammer Strength High Rows
2 plates per side 3x8

Hyper Extensions 1 set to complete failure

Calves

Standing calve raises worked up to 315 and then did as set of 8 and then 3 drops for sets of 8

Seated Calve raises 4x10 full ROM with slow reps 2 plates.
 
I see the calve reps at the bottom of back day. Do you feel that it benefits you putting them there as a completion of the chain for back?
 
A1food4u said:
I see the calve reps at the bottom of back day. Do you feel that it benefits you putting them there as a completion of the chain for back?
Click to expand...

I do feel its a good way to complete the posterior chain. Also, it's one less thing to have to do on leg day.
 
Leg Day!

Lying Leg Curls 4x12 and 20 partials
100,120,140,150

Front Squats 4x8
225,275,315,365

leg Press sets of 8 until barely got 8
top set was 8 plates each side

Dumbbell lunges lead foot elevated 4x10
used 40 lb dumbbells for all 4 sets

Leg Extensions 3x2
120 lbs for all 3 sets

Stiff Leg Deads 3x15
95,145,145
 
Arm Day

Alterneating Dumbbell Curls
2 warmup sets and then 3x8
45's,50's,50's

Superset w

Straight bar pushdowns 3x8
72.5,80,80

Machine Preacher single arm curls 4x12
50,70,60,60

Superset w

Dips Machine 4x12
180,230,240,250

Reverse Grip Barbell Curls 4x10
70lbs x 4 sets

superset w

Rope Pushdowns 4x10
65lbs x 4 sets

waited 2 min then....

Plate Curl- 1 set to complete failure... I think i was around 25 reps when I failed.
 
10 hours sleep is better if you can sleep through. Of course this is do as I say not as I do. At my age I'm up every hour pissing. I got 4 hours straight sleep Friday night and thought I'd died and gone to heaven.
 
Roughrydr said:
10 hours sleep is better if you can sleep through. Of course this is do as I say not as I do. At my age I'm up every hour pissing. I got 4 hours straight sleep Friday night and thought I'd died and gone to heaven.
Click to expand...

I totally get what you are saying. I don't remember the last time I've had more than 3 hrs of straight sleep ... I've usually got to get up and pee too because of how much water I take in every day. I don't count the trip to the bathroom though when I say i routinely get 8 hrs... but 10 would be so awesome...and a mid afternoon nap.... a man can dream.
 
Chest and Delts

Rotator cuff warmup

Incline Barbell press
135x8
185x8
225x8
315x6
365x3
405x1
315x6
315x5

Dumbbell Pull over 4x12 w/ 75lb dumbbell

superset w

Dips 4 x failure

Machine Press 3x10
270,320,320

Cable Cross over w perfect form 3x20
30lbs x 3 sets

Delts

Reverse Pec Dec
4 x 10 w/ 2sec contrations
all 4 sets done at 120 lbs

6 Ways 4x10
15's,20's,20's,20's
 
Back Day

Lat Pull Down Wide Grip
1st set of 20 warm up at 120
180,200,240 x 12 reps each

Bent Over dumbbell rows
3x12
90,100,110

Single one arm seated cable row 3x12
70,100,100

Chest supported Row
3x12
2 plates per side
3 plates
4 plates per side

Cable Rope Pullovers 3x12
72.5,72.5,80

Standing Calve Raises 7x8-12
3 plates per side on smith machine for all 7 sets
 
Arm Day!
Threw in a little Test Base 30 min prior and had a major pump going from the first warmup set.

Barbell Curl 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 80,90,100

superset w

Straight Bar Push Downs 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 10,120,120 (all on a lat pulldown pulley)

Alternating Dummbell Curls 4x10
35,35,35,35

superset w/

Close grip smith bench 4x12
4 sets all at 225

Dummbell Hammer Curls 3x10
35,45,45

superset w

Machine dips 4x12
4 sets at 210

One arm dumbbell preacher curls 3x20
20lb dumbbell for all 3 sets

superset w/

Easy Bar Floor skull crushers 3x15
all 3 sets at 80 lbs
 
Legs

Lying Leg Curls 5x12
90,100,120,140 (also did 8 Partials on last 2 sets)

Smith Machine Squats 5 sets of 8
135,225,315,405,495

Leg Extensions
Started with 1 plate on one side. Did 5 reps and added 1 plate to opposite side. Did 5 reps and added one plate to opposite side. Kept doing this until I couldn't get 5 reps any more. No rest while adding plates (had a gym patron add the plates for me) failed to get 5 at 7 plates per side... racked for 20 seconds and then did the same thing in reverse and worked my way down to 1 plate on one side where I rep'd that out.

Bulgarian Split Squats with dumbell 3 x 10 and then 1 drop set of death
25,35,45, then drop set

Leg Extensions 4x15 then 5 partials each set
all sets done at 120lbs

Stiff Leg Deads 4x20 3/4 ROM
110 x 4 sets.
 
Arms

Tricep pushdowns single handle 4x10
20,25,30,35

Reverse grip pushdown single handle 4x10 Full ROM
15,20,25,30

Skull Crushers 4 x 10
All sets done at 100 lbs

Machine Dips
4x10
all sets done at 230lbs

Barbell Curls 4x10 3 sec negatives
50,60,70,70

Pin Wheel Curls 3x15
30lbs all 3 sets

Single Arm Preacher curls 3x10
50,50,50
 
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