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Discussion Starter · #263 · (Edited)
Week 3 day 5 of 5

Exchanged the rdls for stiff legs today as I do feel I get more range of motion on these and find them much harder . So I Will stick to what I find difficult and work on them , numbers slightly lower but hamstrings feel trashed after this workout . Was a good one to say the least . Day off tomorrow then I will be starting on week 4

Also I will be having a full blood panel taken tomorrow and should get results back the following Monday I hope. If all well and good I will be jumping on a my cycle I mentioned previously test tren mast


Stiff leg deadlifts
Set1 200kg 4
Set2 180kg 6.

Seated leg curls
Set1 63kg 8
Set2 50kg 14

Laying leg curls
36kg 11
27kg 15

Adductor
Set1 63kg 12
Set2 57kg 14

Reverse lunges ( long strides full stretch )
2x failure great hamstring and glute pump

Seated calves
Set1 75kg 11
Set2 65kg 14

Calve raises on leg press
Triple drop set
250kg 15
200kg 12
150kg 13 rest pause another 4 reps

Ab work
Cable crunches
44kg 20, 15, 10

Leg raises
20,15,11
 

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Discussion Starter · #264 · (Edited)
Week 4 day1 of 5

Not so much progress this week , 1 rep here and there on a couple of sets , but not to worry , will just up my calories from tomorrow and progress more next week as this just tells me I need to eat more . I prefer to add calories in only when needed anyway rather than throw them in unnecessarily and making small adjustments . current intake is 4200 calories I will be rounding it up to 4500 calories tomorrow .


Flat bench
Set1 135kg 4 rest pause 1
Set2 120kg 8

Incline smith press
Set1 100kg 10
Set2 80kg 13 reps

Incline db fly
Set1 25kg 10
Set2 20kg 14

Db pull over
Set1 40kg 11
Set2 30kg 14

Chest dips
Set1 bodyweight +20kg 9 drop set bodyweight 4 plus 3 negatives
Set2 bodyweight failure

Ladder push ups
2x failure


biceps
Wide grip Barbell curls
Set1 60kg 11
Set2 50kg 12

Alternating db curls
Set1 22.5kg 8
Set2 17.5kg 11

Hammer curls
Set1 22.5kg 9
Set2 17.5kg

Close grip curls
Set1 30kg 12 + 3 forced reps and negatives
Set2 25kg 15 plus 3 forced reps and negatives

25g dextrose 2 scoops whey
Home for a meal one hour later
 

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Discussion Starter · #265 · (Edited)
Week 4 Day2 of 5

Reps up and weight up on most exercises. Was overall a good session .


Narrow back squats
Set1 150kg 6
Set2 140kg 9

Leg press feet low on platform ( quad focus )
Set1. 270kg 8 reps
Set2 200kg 24 reps + Double drop set

Leg extensions
Set1 57kg 12
Set2 50kg 15

Bodyweight sissy squats
2x failure

Abductor
Set1 63kg 12
Set2 50kg 17

Seated calves
Set1 75kg 9
Set2 65kg 15


Calve raises on leg press
Triple drop set
250kg 12
200kg 14
150kg 16


Ab work

Cable Crunches
50kg 15,11,8

Leg raises on bench for deeper rom
12,10,8

25g dextrose 2 scoops whey

Home for a meal 1 hour later
100g spaghetti dry weight 350g 5 percent mince beef tin of tomatoes 50g cashew nuts

Chin Arm Leg Weight training Exercise equipment

Automotive tire Motor vehicle Shorts Automotive design Workwear
 

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Discussion Starter · #266 ·
Week 4 day 3

weight up reps up , nice little session .


Rack pulls
Set1 240kg 7
Set2 220kg 8
Complete reset on each rep


Close grip pull downs
Set1 93kg 11
Set2 79kg 12

Bent over barbell rows ( parallel to floor)
Set1 80kg 9
Set2 60kg 12 rest pause 4 total 16 reps


T bar row
Set1 60kg 10
Set2 45kg 12


Wide grip cable row
Set1 93kg 12
Set2 79kg 14


Straight arm pull downs
Set1 36kg 11
Set2 27kg 15


Bb shrugs
Set1 150kg 10
Set2 140kg 12 drop set 100kg 20


Db rear delts
Set1 25kg 12
Set2 17.5kg 17 rest pause then another 3
Double drop set

2 scoops whey 25g dextrose
Home for a meal
 

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Discussion Starter · #267 · (Edited)
Week4 day 4 of 5

more progress today ,but decided to make things a little harder on my self with more time under tension on the military press and my lateral raises seated instead of standing . Another good session.


Military press
Set1 80kg 6
Set2 70kg 9

Seated db lateral raises
Set1 20kg 8
Set2 15kg 12 doubled drop set

Close grip bench press
Set1 105kg 8
Set2 80kg 15

Skull crushers
Set1 50kg 9
Set2 40kg 12

Seated Overhead db extensions
Set1 40kg 11
Set2 30kg 15 rest pause 4 total 19 reps

Tricep pushdowns
Set1 41kg 10
Set2 27.5kg 15 rest pause 5 more reps

the usual pwo then home for a meal .
 

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Discussion Starter · #268 · (Edited)
10th jan

Results from my blood panel are back . Now to make some real gains! Soo I have decided to drop the mast for now and save it for a cutting plan ,seems more sensible due to I am bulking . So the cycle will now be from today

600mg test e
200mg tren e
200mg decca
40mg winstrol tabs every day for the first 6 weeks if it doesn’t suppress my appetite to much but we will see , last orals I did lasted 3 weeks before I had to ditch them and that was dbol

So it appears I have been cruising on under dosed gear , I have been injecting 150mg test e per week for 4 months now . On my bloods today it showed my test was at 13.8nmol . I Dam produce more than this naturally being around 23nmol completely off cycle and cruise , so yeah that sucks!! through that crap away and started on Rohm labs again. The under dosed lab was cenzo pharma by the way

Last workout of week 4 tonight being hamstrings and calves then a day off then onto week 5
 

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Discussion Starter · #269 ·
Forgot to post this up

week 4 day 5 of 5


Stiff legged dead’s
Set1 200kg 5
Set2 180kg 7

Seated leg curls
Set1 63kg 9
Set2 50kg 13 rest pause then another 3

Laying leg curls
Set1 36kg 12
Set2 27kg 16 rest pause 4

Reverse lunges (long strides )
2x failure

Adductor
Set1 70kg 10
Set2 57kg 14 rest pause then another 5

Seated calve raises
Set1 75kg 12
Set2 65kg 16

Calve raise on leg press
Triple drop set
260kg 12
200kg 13
150kg 15


Ab work
Leg raises 30,20,15

Cable crunches
Whole stack 15, 12 ,10

25g dextrose 2 scoops whey then a meal 1 hour later
 

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Full Body Routine.
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So it appears I have been cruising on under dosed gear , I have been injecting 150mg test e per week for 4 months now . On my bloods today it showed my test was at 13.8nmol . I Dam produce more than this naturally being around 23nmol completely off cycle and cruise , so yeah that sucks!! through that crap away and started on Rohm labs again. The under dosed lab was cenzo pharma by the way.
You have still put on some size mate so not all bad, onwards and upwards with your new plan! Hope it goes well.
 

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Discussion Starter · #271 ·
You have still put on some size mate so not all bad, onwards and upwards with your new plan! Hope it goes well.
Cheers Brian . Yeah I have been lucky mate , but it’s been god awful slow . I was only saying to the misses last week or so that I think it’s under dosed as the reps aren’t really climbing up like they do even natural and a non existent sex drive , I have always had high test levels even before juicing . Think Going to be a Complete game changer now tho I rekon , got lots of muscle memory to come back I still haven’t hit as well .
 

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Discussion Starter · #273 · (Edited)
Week 5 day 1 of 5

reps up this week , this is to do with my food intake as I raised them one week ago by 300 calories . Gear hasn’t kicked in yet as expected obviously , probably be around week 2-3 mark . Anyway overall good session

just to note changed my ladder push ups for cable for some different kind of pump work.


Flat bench
Set1 135kg 5
Set2 120kg 9

Incline smith press
Set1 100kg 11
Set2 80kg 14

Incline db fly
Set1. 25kg 12
Set2 20kg 20

Db pull overs
Set1 40kg 12.
Set2 30kg 16

Chest dips
Set1 bodyweight plus 20kg 9 + 3 negatives
Set2 bodyweight 13+3 negatives

Cable flys
14kg 25.
17.5kg 16

Barbell curls
Set1 60kg 11
Set2 50kg 12

Alternating db curls
Set1 22.5kg 10
Set2 17.5kg 10 rest pause 3 more reps

Hammer curls
Set1 22.5kg 10 plus 2 negatives
Set2 17.5kg 15 plus 2 negatives


Close grip barbell curls.
Set1 40kg 10
Set2 30kg 17

2scoops whey 25g dextrose home for a meal 1 hour later
 

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Discussion Starter · #274 · (Edited)
Week 5 day 2 of 5

reps up , was not intirely feeling this session and gym was rather busy today. Couldn’t get on leg press to do calve raises so did them on the smith machine. Got 1 more rep to get on the top set of squats then I will up the weight as the rep range is between 4-8 and 8-12 for the back off set


Narrow back squat
Set1 150kg 7
Set2 140kg 10

Leg press feet low on platform ( quad focus )
Set1 270kg 10
Set2 230kg 12 double drop set


Leg extensions
Set1 63kg 8
Set2 50kg 14 drop set

Sissy hack squats
50kg 20 ,15

Abductor
Set1 70kg 12
Set1 50kg 20

Seated calves
Set1 75kg 12
Set2 65kg 4

Standing calves on smith
Triple drop set
100kg 8.
80kg 8
40kg 8

Cable crunches
Whole stack 20,15,8

Leg raises
20,15,12

25g dextrose 2 scoops whey home for a meal

Automotive tire Motor vehicle Gas Bumper Engineering
Automotive tire Motor vehicle Automotive design Automotive lighting Flash photography
 

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Discussion Starter · #275 ·
Week 5 day 3 of 5

Weight up and Reps up on some Exercises.next pull day I will be doing my bent over rows after rack pulls , I seem to be putting all my effort into the pull downs so going to prioritise the row for a bit as that ****er isn’t moving , I could switch to a more slightly upright position to shift some weight but what good would that do , if it isn’t hard it isn’t worth doing in my opinion.

Rack pulls from below knee . Complete rest on each rep
Set1 250kg 4
Set2 220kg 9

Close grip pull downs
Set1 100kg 9
Set2 80kg 15

bent over bb row. ( parallel to floor )
Set1 80kg 10
Set2 60kg 13 rest pause then another 3

T bar rows
Set1 60kg 12
Set2 45kg 14 rest pause 3


Wide grip cable row
Set1. 100kg 8
Set2 80kg 12 rest pause 3


Straight arm pull downs
Set1 36kg 8
Set2 27.5kg 14


Bb shrugs
Set1. 150kg 11
Set2 140kg 15


Db rear delts
Set1 27.5kg 11
Set2 17.5kg 16 rest pause 4 plus double drop


Usual post workout then home for a meal
 

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Discussion Starter · #276 · (Edited)
Week5 day 4 of 5

hydration completly off today as been traveling a lot on my motorcycle and didn't Want to keep stopping for a wee so workout slightly affected but all meals in , reps up on most of the exercise so not all bad .
also week 2 of cycle but feeling nothing as of yet , week 3 mark most likely if it isn’t under dosed like the last crap , it’s Rohm lab anyway but will see .


Military press
Set1 80kg 7
Set2 70kg 10 rest pause 1 more rep

Seated db laterals
Set1 20kg 9
Set2 15kg 15 double drop set

Close grip bench press
Set1 110kg 7
Set2 80kg 17

Skull crushers
Set1 50kg 8
Set2 40kg 15

Seated db Tricep extensions
Set1 40kg 10
Set2 30kg 16 rest pause another 4 reps

Tricep pushdowns
Set1 42.5kg 8
Set2 30kg 15 rest pause 5

2 scoops whey 25g dextrose home for a meal



Elbow Gas Artist Chest Wood
 

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Discussion Starter · #277 · (Edited)
Week5 day 5 of 5

Different gym today and they didn’t have a laying leg curl machine , so used the cables with straps on my feet , I don’t plan on doing this frequent so I didn’t bother logging as I be back to my usual gym next time . My lower back was still sore from the other days pull session as I pushed the numbers up so the stiff legs suffered a bit


Stiff legged dead’s
Set1 200kg 5
Set2 180kg 7

Laying leg curls
20, 11

Seated leg curl
Set1 63kg 10
Set2 40kg 16

pump work
High rep rdls with dumbbells
30, 20

Adductor
Set1 75kg 15
Set2 60kg 17 reps

Seated calves
Set1 78kg 15
Set2 68kg 16

Standing calves on smith
Triple drop set
120kg 10
100kg 10
80kg 10

Abs work

Cable crunches
Whole stack 15,12,11

Leg raises on bench for more rom
Ass off bench and reps done slow
12,10,8
 

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Discussion Starter · #279 · (Edited)
How do you do the stiff leg deadlift mate? Do you do it the old school way with back rounded? I've always stuck with RDL as form was alot easier
No I don’t round my back , back stays pretty solid . Slight bend at the knees , pushing my hips back as far as I can go before it touches floor . pretty much like this , First time doing stiff legged dead’s for years as always done rdls like you . This vid was a few weeks back , repped it out a bit to quickly , repping it a bit slower now

 

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The lying leg curl machine is the best I think. 3 different machines in my gym, one I have mentioned, one where you are seated and your legs start off straight, then you push your lower legs down and other is a stand up and do a leg at a time.
 
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