You'll get back there from my experience of Bodybuilding. Best of luck though!
Gymaddicts journal
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Week 2 day 3
leg day 1 quads and hamstrings and calves
Kind of messed my set up today , went up a bit more than last week thinking I was going to get 160kg for 4 reps but managed 2 so dropped it back down to 150kg the same as last week .not in my desired rep range but still over loaded the muscle I guess .
pretty much up on everything this week and the last set of my squats . But back down to 2 sets next week of course for my usual 4-8 reps on squats. Leg extensions machine still broken , so back on the sissy squats again this week
Squats
Set1 160kg 2
Set2 150kg 5
Set3 140kg 9
Leg press
Set1 340kg 9
Set2 270kg 18
Sissy squats
Bodyweight 14,11
Seated leg curls
Set1. 63kg 11
Set2. 43kg 20
Laying leg curls
Set1 45kg 11
Set2. 32kg 20
Adductor
Set1. 63kg 15
Set2 50kg. 20
Super set
Abductor
Set1. 63kg 16
Set2 50kg 20
Seated Calve raises
Set1 70kg 10.
Set2 50kg 18
calves raises on leg press
Set1. 240kg 16
Set2. 200kg 12
Ab work
Cable crunches
41kg 30 ,20, 15
leg raises
15,12 ,10
25G dextrose 2 scoops whey
30 minutes low impact cardio
![Gas Human leg Metal Helmet Recreation]()
pic attached , just to give an idea of depth , always prefe to come down until my hamstrings touches my calves then I go back up that way I know I achieved same depth each rep
![Arm Shorts Sleeve Thigh Gas]()
Not the greatest of legs but would like to bring them up this bulk . Who doesn’t want massive legs after all !
all seems very slow process at the moment with muscle memory , cannot actually wait to go on cycle ! But will do it correctly and not rush . First things bloods ect
Complete day off tomorrow on everything then Saturday I will start my next push session
leg day 1 quads and hamstrings and calves
Kind of messed my set up today , went up a bit more than last week thinking I was going to get 160kg for 4 reps but managed 2 so dropped it back down to 150kg the same as last week .not in my desired rep range but still over loaded the muscle I guess .
pretty much up on everything this week and the last set of my squats . But back down to 2 sets next week of course for my usual 4-8 reps on squats. Leg extensions machine still broken , so back on the sissy squats again this week
Squats
Set1 160kg 2
Set2 150kg 5
Set3 140kg 9
Leg press
Set1 340kg 9
Set2 270kg 18
Sissy squats
Bodyweight 14,11
Seated leg curls
Set1. 63kg 11
Set2. 43kg 20
Laying leg curls
Set1 45kg 11
Set2. 32kg 20
Adductor
Set1. 63kg 15
Set2 50kg. 20
Super set
Abductor
Set1. 63kg 16
Set2 50kg 20
Seated Calve raises
Set1 70kg 10.
Set2 50kg 18
calves raises on leg press
Set1. 240kg 16
Set2. 200kg 12
Ab work
Cable crunches
41kg 30 ,20, 15
leg raises
15,12 ,10
25G dextrose 2 scoops whey
30 minutes low impact cardio
pic attached , just to give an idea of depth , always prefe to come down until my hamstrings touches my calves then I go back up that way I know I achieved same depth each rep
Not the greatest of legs but would like to bring them up this bulk . Who doesn’t want massive legs after all !
all seems very slow process at the moment with muscle memory , cannot actually wait to go on cycle ! But will do it correctly and not rush . First things bloods ect
Complete day off tomorrow on everything then Saturday I will start my next push session
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2,871 Posts
Todays post workout , 6 eggs 2 bagels tin of tuna in spring water , spinach toms half a red pepper
![Food Tableware Ingredient Natural foods Recipe]()
Pic not taken today , but just an idea of what sissy squats look like for the people who are unaware , absolute killer on the quads , body weight is harder than doing them on hacks .
![Sportswear Knee Striking combat sports Sports Competition event]()
Pic not taken today , but just an idea of what sissy squats look like for the people who are unaware , absolute killer on the quads , body weight is harder than doing them on hacks .
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3,001 Posts
Love em mate ****in brutal
That slim sauce in fiery ketchup is nice btw mate
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2,871 Posts
yeah certainly a great exercise ,love them also. Cool mate I will give that one a shot not tried that one yet , Altho I have found out recently honey bbq sauce is very decent , not runny at all like the rest actually has the thickness and taste of how it should. All I have been using last few days . Will deffo give the fiery ketch up one ago , love a good kick
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3,001 Posts
Mmm yeah that sounds decent actually I'll try it cheers... The ketchup is pretty thick too and very flavoury, you can't taste the sweetener like in others
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2,871 Posts
Week 2 day 4
second push session of the week obviously being the shorter version of the two . Reps up on everything
Rotator cuff x3
Incline barbell bench
Set 1. 120kg 5
Set2 100kg 9 rest pause 1 more rep + drop set
Close grip bench ( Tricep focused )
Set1. 100kg 9
Set2 80kg 14
Cable flys
Set1. 32kg 10
Set2. 18kg 40 reps why ? Because I can 👌
Seated db Tricep extensions
Set1. 40kg 12
Set 2. 30kg 16
Overhand Tricep push downs
Set1. 41kg. Rest pause another 2 reps
Set2 32kg 13
Db side laterals
Set1. 20kg 10
Set2 15kg 15 double drop set
25g dextrose 2 scoops whey
1 hour later 350g mince beef 1 tin tomatoes 75g spaghetti ( dry weight. bell peppers s 50g cashews spinach
Current condition , pic attached below , slight water gained what is to be expected with the carb increase and a naughty cheat meal yesterday 🤫 .Medi checks blood test ordered and should be here shortly ,I will be getting my nurse out for a blood dump , she takes just over 1pint , slightly more than Red Cross . Then I will be doing blood test , if all well and good I will be doing a test tren and mast cycle for 12 weeks approx
![Joint Muscle Stomach Eyewear Sink]()
second push session of the week obviously being the shorter version of the two . Reps up on everything
Rotator cuff x3
Incline barbell bench
Set 1. 120kg 5
Set2 100kg 9 rest pause 1 more rep + drop set
Close grip bench ( Tricep focused )
Set1. 100kg 9
Set2 80kg 14
Cable flys
Set1. 32kg 10
Set2. 18kg 40 reps why ? Because I can 👌
Seated db Tricep extensions
Set1. 40kg 12
Set 2. 30kg 16
Overhand Tricep push downs
Set1. 41kg. Rest pause another 2 reps
Set2 32kg 13
Db side laterals
Set1. 20kg 10
Set2 15kg 15 double drop set
25g dextrose 2 scoops whey
1 hour later 350g mince beef 1 tin tomatoes 75g spaghetti ( dry weight. bell peppers s 50g cashews spinach
Current condition , pic attached below , slight water gained what is to be expected with the carb increase and a naughty cheat meal yesterday 🤫 .Medi checks blood test ordered and should be here shortly ,I will be getting my nurse out for a blood dump , she takes just over 1pint , slightly more than Red Cross . Then I will be doing blood test , if all well and good I will be doing a test tren and mast cycle for 12 weeks approx
Looking very muscular..💪 Well done!
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2,871 Posts
week 2 day 5
2nd pull session of the week up on everything so more progress. Bit of a late one tonight also , not much to add
Bent over row
Set1 90kg 11
Set2 60kg 15 reps
Wide grip pull downs
Set1 93kg 10
Set2 73kg 15
Wide grip cable row
Set1 93kg 10
Set2. 73kg 16
Barbell shrugs
Set1 150kg. 8
Set2. 120kg 20
Dumbbell rear delts
Set1 25kg 10
Set2 17.5kg 18
Barbell curls
Set1 60kg 8
Set2 50kg 12
Laying cable curls
Set1 50kg 12
Set2. 36kg 16
Reverse bb curls
Set1 30kg 11
Set2 20kg 20
![Joint Head Chin Hand Shoulder]()
![Muscle Shorts Human body Jaw Waist]()
Excuse the achne not been able to get rid since last cycle but managed to improve it .
Small video attached. Nothing special way more to gain on this particular row
youtube.com
2nd pull session of the week up on everything so more progress. Bit of a late one tonight also , not much to add
Bent over row
Set1 90kg 11
Set2 60kg 15 reps
Wide grip pull downs
Set1 93kg 10
Set2 73kg 15
Wide grip cable row
Set1 93kg 10
Set2. 73kg 16
Barbell shrugs
Set1 150kg. 8
Set2. 120kg 20
Dumbbell rear delts
Set1 25kg 10
Set2 17.5kg 18
Barbell curls
Set1 60kg 8
Set2 50kg 12
Laying cable curls
Set1 50kg 12
Set2. 36kg 16
Reverse bb curls
Set1 30kg 11
Set2 20kg 20
Excuse the achne not been able to get rid since last cycle but managed to improve it .
Small video attached. Nothing special way more to gain on this particular row
5 December 2021
youtube.com
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Thanks mate , always nice to do , gives a good break away from shit loads of food. Back at it April time , but going to take it that extra bit further. Let me know how it goes pal , always great to see other peoples results
Now I know what they mean when they say "you've got a back like the wingspan of a 747"..... Enough said! 👍
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2,871 Posts
Thanks Brian I appreciate that , it’s taken alot of work to bring up my back over the years . Lots of deadlifts , heavy rows will do it 👌
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2,871 Posts
Week 2 day 6
leg day 2. Hamstrings and quads and calves
2nd leg day of the week , hamstrings first again ,slightly more hamstring work than quads on this session as usual . Nice little session, reps up on everything
Stiff legged dead’s
Set1. 200kg 7
Set2 180kg 9
Laying leg curls
Set1 50kg 10
Set2 36kg 13
Seated leg curls
Set1 50kg 12
Set2 36kg 16
Wide leg press
Set1. 300kg 16
Set2 250kg 23 reps
Hack squats
Set1. 170kg 11
Set2. 130kg 20
Seated calves
Set1. 60kg 15
Set2 45kg 20
Calve raise on leg press
Set1 230kg 14
Set2 200kg 17
Ab work
Leg raises on bench for more rom
26,18,12
Cable crunches
41kg 12 ,10,8
leg day 2. Hamstrings and quads and calves
2nd leg day of the week , hamstrings first again ,slightly more hamstring work than quads on this session as usual . Nice little session, reps up on everything
Stiff legged dead’s
Set1. 200kg 7
Set2 180kg 9
Laying leg curls
Set1 50kg 10
Set2 36kg 13
Seated leg curls
Set1 50kg 12
Set2 36kg 16
Wide leg press
Set1. 300kg 16
Set2 250kg 23 reps
Hack squats
Set1. 170kg 11
Set2. 130kg 20
Seated calves
Set1. 60kg 15
Set2 45kg 20
Calve raise on leg press
Set1 230kg 14
Set2 200kg 17
Ab work
Leg raises on bench for more rom
26,18,12
Cable crunches
41kg 12 ,10,8
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Very early morning push session , away at the moment down in Hampshire so at a different gym . Nice session with lots of rest pause sets . Progressed on everything apart from the first set of flat bench . Everything else good to go , doesn’t matter as it will go up again .
Rotator cuff 3x 15-20
Flat bench
Set1 130kg 7 rest pause 1
Set2 120kg 8 rest pause 1
Incline bench on smith
Set1. 100kg 10 rest pause then another 2
Set2 80kg 11 rest pause then another 2
Incline db fly
Set1 25kg 10
Set2 20kg 15
Bb shoulder press
Set1 75kg 5
Set2 60kg 10 rest pause 1
Side laterals
Set1 20kg 10
Set2 15kg 13 double drop set
Skull crushers
Set1 50kg. 10 rest pause another 5
Set2 40kg 11 rest pause another 2
One arm reverse Tricep pushdown
Set1 12.5kg 8
Set2 7.5kg 15
Close grip Tricep pushdowns
Set1. 40kg 11 rest pause and another 2
Set2 32kg 13 rest pause then another 2
Forgot to bring my dextrose so opted for a lucozade sport and 2 scoops whey
90 minutes later I had 350g 5 percent mince beef 75g pasta dry weight 1 tin tomatoes 50g cashews half a red onion
![Food Tableware Ingredient Recipe Mushroom]()
![Shorts Hand Muscle Jaw Neck]()
post push session pic , terrible lighting in this gym and I am not one to take my top off in gym floor .
So I have been on this push pull legs throughout my whole cutting routine , I have basically gone from cut to lean bulk using same program . I do feel now that I am training harder I am going to need more recovery time so I will be Finnish out this week abs starting a new plan where I hit a muscle every 6 days instead of the 4 days I have now . At the end of the day , rest is very important . So I have prepared a 5 day split , I will still be using my 2 sets as I don’t feel the need to ad in extra sets for the sake of doing so , but I will be adding in more exercise since I will be having more recovery time but nothing excessive and rep ranges be pretty much same as now .I will also be splitting up quads and hamstrings as I don’t feel I can fully get 100 percent out of my hamstrings once I have done a heavy quad workout which is why I have alternated in my current routine I am on now push pull legs . Anyway this is what I will be starting once this week out of the way . Calves and abs will be trained twice weekly , smaller muscles less recovery time . Also I can’t seem to go without being out of the gym 1 day I prefer to train every day so this will suit me quite nicely
Day 1 chest and bi
Flat bench
Incline
Db fly
Weighted Chest dips
Wide grip Barbell curls
Seated incline db curls
Hammer curls
Day 2 quads calves abs
Barbell squats
Leg press
Sissy squats
Leg extensions
Calve raises
Seated calves
Ab work
Day3 back and rear delts
Rack pulls
Close grip pull downs
Bent over barbell row
Wide grip cable row
Shrugs
Db rear laterals
Day4 Shoulders Tricep
Barbell shoulder press
Side lateral raise
Close grip bench
Skull crushers
Tricep pushdowns
Day5 Hamstring calves abs
Romanian deadlifts
Seated leg curl
Laying leg curl
Reverse Lunges
Calve raises
Seated calves
Ab work
Day 6 rest
Day 7 repeat cycle
Rotator cuff 3x 15-20
Flat bench
Set1 130kg 7 rest pause 1
Set2 120kg 8 rest pause 1
Incline bench on smith
Set1. 100kg 10 rest pause then another 2
Set2 80kg 11 rest pause then another 2
Incline db fly
Set1 25kg 10
Set2 20kg 15
Bb shoulder press
Set1 75kg 5
Set2 60kg 10 rest pause 1
Side laterals
Set1 20kg 10
Set2 15kg 13 double drop set
Skull crushers
Set1 50kg. 10 rest pause another 5
Set2 40kg 11 rest pause another 2
One arm reverse Tricep pushdown
Set1 12.5kg 8
Set2 7.5kg 15
Close grip Tricep pushdowns
Set1. 40kg 11 rest pause and another 2
Set2 32kg 13 rest pause then another 2
Forgot to bring my dextrose so opted for a lucozade sport and 2 scoops whey
90 minutes later I had 350g 5 percent mince beef 75g pasta dry weight 1 tin tomatoes 50g cashews half a red onion
post push session pic , terrible lighting in this gym and I am not one to take my top off in gym floor .
So I have been on this push pull legs throughout my whole cutting routine , I have basically gone from cut to lean bulk using same program . I do feel now that I am training harder I am going to need more recovery time so I will be Finnish out this week abs starting a new plan where I hit a muscle every 6 days instead of the 4 days I have now . At the end of the day , rest is very important . So I have prepared a 5 day split , I will still be using my 2 sets as I don’t feel the need to ad in extra sets for the sake of doing so , but I will be adding in more exercise since I will be having more recovery time but nothing excessive and rep ranges be pretty much same as now .I will also be splitting up quads and hamstrings as I don’t feel I can fully get 100 percent out of my hamstrings once I have done a heavy quad workout which is why I have alternated in my current routine I am on now push pull legs . Anyway this is what I will be starting once this week out of the way . Calves and abs will be trained twice weekly , smaller muscles less recovery time . Also I can’t seem to go without being out of the gym 1 day I prefer to train every day so this will suit me quite nicely
Day 1 chest and bi
Flat bench
Incline
Db fly
Weighted Chest dips
Wide grip Barbell curls
Seated incline db curls
Hammer curls
Day 2 quads calves abs
Barbell squats
Leg press
Sissy squats
Leg extensions
Calve raises
Seated calves
Ab work
Day3 back and rear delts
Rack pulls
Close grip pull downs
Bent over barbell row
Wide grip cable row
Shrugs
Db rear laterals
Day4 Shoulders Tricep
Barbell shoulder press
Side lateral raise
Close grip bench
Skull crushers
Tricep pushdowns
Day5 Hamstring calves abs
Romanian deadlifts
Seated leg curl
Laying leg curl
Reverse Lunges
Calve raises
Seated calves
Ab work
Day 6 rest
Day 7 repeat cycle
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2,871 Posts
Bit of a delay on my update been a bit busy
Week 3 day 2 .not really much to add , but a bit more strength progress
Rack pulls
Set1 240kg 6
Set2 200kg 8
Close grip pull downs
Set1 95kg 12
Set2 80kg 11 rest pause then another 2 reps
Yates row
Set1 120kg 8 rest pause 4 more reps
Set2 100kg 16 reps
Straight arm pull downs
Set1 40kg 10
Set2 32kg 15.
Db rear laterals
Set1 22.5kg 15
Set2 17.5kg 16 rest pause another 3 plus double drop set killer pump!
Alternating db curls
Set 1. 27.5kg 8 good form no swinging
Set2 17.5kg 16
Hammer curls
Set1 25kg 12 + 3 forced reps and negatives
Set2 17.5kg 1 forced rep and negative
Close grip ez bar curls
Set1 50kg 8
Set2 40kg 12
Week 3 day 2 .not really much to add , but a bit more strength progress
Rack pulls
Set1 240kg 6
Set2 200kg 8
Close grip pull downs
Set1 95kg 12
Set2 80kg 11 rest pause then another 2 reps
Yates row
Set1 120kg 8 rest pause 4 more reps
Set2 100kg 16 reps
Straight arm pull downs
Set1 40kg 10
Set2 32kg 15.
Db rear laterals
Set1 22.5kg 15
Set2 17.5kg 16 rest pause another 3 plus double drop set killer pump!
Alternating db curls
Set 1. 27.5kg 8 good form no swinging
Set2 17.5kg 16
Hammer curls
Set1 25kg 12 + 3 forced reps and negatives
Set2 17.5kg 1 forced rep and negative
Close grip ez bar curls
Set1 50kg 8
Set2 40kg 12
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2,871 Posts
So leg day today , decided to throw it in before I did any damage . was squatting and noticed I had a nagging left quad , old injury and rather than carry on and put my self out for months on end stopped the session . I will be resting up for the next few days before I start my 5 day split as mentioned other day . Back on it in a few days or so
Been there and I know you don't want to quit, but the best decision was made. Hard to do when into your training but like you have said, not worth it and get injured. Well done there!
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2,871 Posts
Yep exactly , I am due some rest time anyway haven’t had any rest in 16 weeks so no harm done really
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2,871 Posts
So back at it this morning nice early session new start to the 5 day split as mentioned before . Leg feels a lot better . Slight strength drop what is usual for me when switching from frequency to once a week . So first week won’t be all that great but will of course progress over the up and coming months . No weight added to dips yet , not done these in months so rather work into these ,
Flat bench
Set1 130kg 7 reps
Set2 120kg 7
Incline bench on smith
Set1 100kg 8
Set2 80kg 12
Incline db fly
Set1 22.5kg 10.
Set2 20kg 12
Db pull overs
Set1. 25kg 12
Set2 30kg 10
Chest dips
Set1 14+3 negatives
Set2. 9+5 negatives
Barbell curls
Set1 60kg 8
Set2 50kg 11
Seated incline db curls
Set1 20kg 7
Set2 15kg 10
hammer curls
Set1 25kg 8+ 2 negatives
Set2 17.5kg 10+2 negatives
40 minute liss , that’s 20 minute walk to gym 20 minute walk back
cycle is on hold Currently , can’t for the life of me seem to find anywhere with appointments to take my bloods this close to Xmas but got appointment for the 5th of January . So 3 week wait
i will be honest I did attempt a go at it my self as I am impatient and wanted to get it in the mail for tomorrow . But I haven’t a clue what the **** I am doing , got the needle in the vien but could not get blood flow . Won’t attempt again and will leave this to the experts in future lol 🤦♂️🤦♂️🤦♂️
Flat bench
Set1 130kg 7 reps
Set2 120kg 7
Incline bench on smith
Set1 100kg 8
Set2 80kg 12
Incline db fly
Set1 22.5kg 10.
Set2 20kg 12
Db pull overs
Set1. 25kg 12
Set2 30kg 10
Chest dips
Set1 14+3 negatives
Set2. 9+5 negatives
Barbell curls
Set1 60kg 8
Set2 50kg 11
Seated incline db curls
Set1 20kg 7
Set2 15kg 10
hammer curls
Set1 25kg 8+ 2 negatives
Set2 17.5kg 10+2 negatives
40 minute liss , that’s 20 minute walk to gym 20 minute walk back
cycle is on hold Currently , can’t for the life of me seem to find anywhere with appointments to take my bloods this close to Xmas but got appointment for the 5th of January . So 3 week wait
i will be honest I did attempt a go at it my self as I am impatient and wanted to get it in the mail for tomorrow . But I haven’t a clue what the **** I am doing , got the needle in the vien but could not get blood flow . Won’t attempt again and will leave this to the experts in future lol 🤦♂️🤦♂️🤦♂️
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